Exam (elaborations)
HPEX 310 Exam 2/ Practice Exam Questions with Correct Verified Answers/ Rated A+
- Course
- Institution
HPEX 310 Exam 2/ Practice Exam Questions with Correct Verified Answers/ Rated A+
[Show more]
Content preview
1HPEX 310 Exam 2/ Practice Exam Questions
with Correct Verified Answers/ Rated A+
what is a wellness plan? - ANSWER - - state of multidimensional health and satisfaction
physical, emotional, intellectual, spiritual, social, environmental, occupational, financial
wellness
step 1: set your goals - ANSWER - set realistic short-term goals first (2-6m)
set intermediate and long-term goals (6-12 m)
establish measurable goals
put goals in writing
establish a reward system
step 2: select exercises for your fitness program - ANSWER - target each of the five
components of health-related fitness
step 3: plan weekly routine based on FITT principle applied to the type of fitness goal
chosen - ANSWER - - CR, MS, ME, FLEX, BC
Step 4: Monitor your progress - ANSWER - Training log records weekly progress
considerations for planning weekly routine - ANSWER - - choose a variety of activities
that are fun to you (more likely to achieve success)
- choose intensity level that is realistic for your current fitness level
- consider any special health issues prior to planning (consult physician if necessary)
, 2
- plan recovery and rest to prevent injury
- make sure to incorporate flexibility training
Fitness Action Plan Guidelines - ANSWER - - begin gradually, progress slowly prevent
injury
- maintain a regular fitness routine that is at convenient time and place
- exercise with friends
- choose a variety of activities to reduce boredom and injury, and improve your
enjoyment and productivity
- get adequate rest and recovery (including sleep)
- adapt to changing circumstances, such as work, social environment, or school
- expect backsliding and plan strategies to avoid them in the long-term exercise with
other healthy lifestyle behavior
fitness is a lifelong process - ANSWER - - choices you make today have significant
impact on your health in the future
- rates of physical activity decrease as age increases (why?)
- fitness activities may need to change along with your aging body (pregnancy, aging,
special needs)
fitness during pregnancy? - ANSWER - always consult with a health-care provider
before starting or continuing a fitness program
- benefits of exercising during pregnancy (less weight gain, fewer discomforts, shorter
labor, might even help prevent and treat gestational diabetes)
fitness during pregnancy (cont.) - ANSWER - do NOT increase the amount of exercise
you typically performed before your pregnancy
do NOT participate in sports with high risk for injury
do NOT use exercise that require lying on your back during the 1st trimester (vena cava
pressure)
during the LAST trimester, avoid exercise that use quick jerking movements
, 3
wear good supportive footwear and adequate breast support
avoid HIGH temperature and HIGH humidity conditions
fitness and guidelines for pregnancy (cont.) - ANSWER - drink plenty water to maintain
hydration
monitor exercise intensity using a rating of perceived exertion (RPE) and RPE of 12-14
is recommended
STOP exercising immediately and call your health-care provider if you experience
shortness of breath, dizziness, numbness, tingling, abdominal pain, or virginal bleeding
light to moderate intensity resistance training can be performed (AVOID isometrics and
the Valsalva maneuver)
increase caloric intake by about 300 kcal/day
adapted sports - ANSWER - are played solely by people with a disability to make them
more accessible
inclusive sports - ANSWER - are played by individuals with and without disability
disability - ANSWER - BROAD term - physical, mental, etc.
fitness for older adults - ANSWER - physical and mental changes of aging
- decreased cardiorespiratory function
- increased body fat
- more fragile musculoskeletal system
- decrease in bone and joint health
- decreased muscle mass
- changes in vision, taste, and smell senses
- loss of brain cells and a decrease in neurotransmitters
- loss of memory
, 4
exercise is ...... - ANSWER - an important lifestyle factor that can impact the aging
process
men over age 45 and women over age 55
Non-weight bearing exercises are recommended - ANSWER - - the pros and cons of
non-weight bearing
- use balance support to avoid falls if needed
exercise intensity .... - ANSWER - should be at the lower end of the target heart rate
range
exercise frequency .... - ANSWER - limited to 3-4 days per week
exercise duration .... - ANSWER - should be modified to meet the needs and abilities of
each individual
step 1: establish YOUR goals - ANSWER - SMART goals in writing
step 2: select a wellness concept - ANSWER - example: diet, stress management,
STI's, addiction, substance abuse, health care choices
step 3: plan behavior changes - ANSWER - for guidance on behavior change (see
chap1)
step 4: monitor your progress - ANSWER - weekly log records actions aimed at meeting
behavior change goals
tips FOR success - ANSWER - - start slow and progress
- be consistent
- obtain support from friends
The benefits of buying summaries with Stuvia:
Guaranteed quality through customer reviews
Stuvia customers have reviewed more than 700,000 summaries. This how you know that you are buying the best documents.
Quick and easy check-out
You can quickly pay through credit card or Stuvia-credit for the summaries. There is no membership needed.
Focus on what matters
Your fellow students write the study notes themselves, which is why the documents are always reliable and up-to-date. This ensures you quickly get to the core!
Frequently asked questions
What do I get when I buy this document?
You get a PDF, available immediately after your purchase. The purchased document is accessible anytime, anywhere and indefinitely through your profile.
Satisfaction guarantee: how does it work?
Our satisfaction guarantee ensures that you always find a study document that suits you well. You fill out a form, and our customer service team takes care of the rest.
Who am I buying these notes from?
Stuvia is a marketplace, so you are not buying this document from us, but from seller ASSIGNMENT7. Stuvia facilitates payment to the seller.
Will I be stuck with a subscription?
No, you only buy these notes for $14.49. You're not tied to anything after your purchase.
Can Stuvia be trusted?
4.6 stars on Google & Trustpilot (+1000 reviews)
75759 documents were sold in the last 30 days
Founded in 2010, the go-to place to buy study notes for 14 years now