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PE –Final Exam 20% =23Qs
Review questions:
1-
The recommended daily for protein.
A1:
At least 2 servings/day of lean meat, fish, poultry, and dairy products or adequate combination of
foods, such as beans, nuts, grains, and rice are recommended.
2- Risks of injuries.
A2:
*Sprains - ligaments
*Strains - muscles/tendons
*Muscle cramps
3- The main cause of death in US.
A3:The main cause of death in US is the long unhealthy lifespan (69.3 years).
4- When exercising rest frequently , dress properly and, avoid high heal.
A4: Because, those are extremely important in preventing injuries while, exercising.
5- The benefits of moderate physical activity .
A5:
*Reduction in disease risk and early death.
*Take less time to go to sleep and sleep nearly an hour longer.
*Functional limitations are much lower in moderately active people than in those who are sedentary.
*Enhances self-esteem.
*Lower incidence of depression and anxiety.
“Moderate activity can lead to enormous benefits in terms of your mood, health, weight and the
ability to live an independent and fulfilling life”.
6-The reduction of diseases ,depress ,incidence.
*Physical Activity :
a)-Improves Emotional Health:
1-Reduced depression
2-Reduced anxiety
3-Improved sleep (greater ability to relax)
4-Increased self-esteem
b)-Reduced diseases and incidence .
7-The social principle of physical activity and what take in consideration.
* Principles of Physical Activity:
Overload Principle
Principle of Progression
Principle of Specificity
Principle of Reversibility
Dose-Response Relationship
Principle of Diminishing Returns
Principle of Rest & Recovery
Principle of “Individuality”
*Benefits of physical activity vary for each person.
*Individuals have unique characteristics:
–
Heredity
–
Age
–
Gender
–
Ethnicity
–
Lifestyles
–
Current fitness and health status
–
Other factors
8-Physical activity. (T,F)
Physical activity is a priority lifestyle that impacts health, wellness, & fitness.
9-Understand DOMS what is it, and what is stands for.
 Delayed-onset muscle soreness.
 24-48 hrs after intense exercise.
 NOT caused by lactic acid.
 Caused by microscopic muscle tears resulting from excessive loads on the muscles.
Occurs when you violate the principle of progression. (to be discussed in future concept
Domes stand f delayed onset muscle soreness of
doctor of medicine
10- The important of cooling down when exercising.(T,F)
It's good for your heart. When you
Do a cardio exercise, it's best to cool down for at least 5 minutes. If you stop automatically your
heart will start to speed up and trust me you will feel it pounding in your chest.
Benefits of a Cool-down
 Reduces blood pooling
 Promotes recovery
 Minimizes muscle soreness
11-The reduction of physical activity. (T,F).
Warm-up exercises
12-What is meant by body compressions.
What is meant by a section of the body?
Your body consists of many sections. These are different parts E.g. the bottom section consists
of your boules pancreas and intestines, your top section consists of your brain, skull tongue
tonsils etc.
What is meant by the term body system?
Biologists usually refer to a concept called the levels of organization when they discuss living
things. The first level is the chemical, followed by; cellular, tissue, organ, organ system, and then
the entire multicellular organism. So the body systems refer to the organ systems that make up
the organism.
13-Flexibility mescal endurance
Promotes full range of motion in joints and decreases risk of injuries and back pain.
14-What is required for healthy life style .

15-The benefits of fitness. You work out and it gets you to feel better, and you can be ready for
swimmimg season and not look half bad. Also, you also build a lot of confidence once you lose
some weight, and you can have a healthy heart and live for longer. You'll also have more
stamina.

Some of the benefits of fitness are great health, nice looks, longer life, longer love life, higher
metabolism and better self-esteem. :)

The benefits are to have a nice and healthy feeling about yourself. If you eat healthy foods you
will feel healthy. If you work out you will feel good about yourself. Exercise everyday and watch
how you will lose weight and watch how you will start to feel better about yourself.

One of the key benefits to fitness it that by getting into it, you can get "hooked" and change
your life. You can shed a few pounds as well as increase your fitness level. That will put you on
the path to greater energy, increased endurance and elevated self-esteem. Your quality of life
will be dramatically improved in ways you can't possiblty predict. And you don't have to become
a "gym rat" to do it. It just takes a little bit of regular exercise and some dietary changes to get
fit - and stay fit. Be smart about this, and good luck
16-What is meant of health appearance, mode, and behaviors ,and how they are important to live a
healthy life style.
 Reasons why these are important to live a healthy lifestyles are especially critical:
– They affect the lives of all people
– Many people can make improvements
-Small changes can have a major impact on individual and public health
17-Hypotension.
hypotension is abnormally low blood pressure, especially in the arteries of the systemic circulation.[1] It
is best understood as a physiological state, rather than a disease. It is often associated with shock,
though not necessarily indicative of it
18-Risk factors of chronic diseases.
1-Cardiovascular Disease:
 Coronary heart disease (CHD)
#1 cause of death
 Stroke
#3 cause of death
2-Modifiable Risk Factors for Coronary Heart Disease:
1. Smoking
2. Hypertension
3. Hypercholesterolemia
4. Physical inactivity
5. Overweight / over fat.
3-
Diabetes Mellitus (DM):
 Type I (juvenile onset)
 Pancreas fails to produce insulin
 Type 2 (adult onset)
 Lack of sensitivity to insulin
 Often caused by obesity
#Risks of Diabetes:
 Type 1
 Reduces disease
risk
 Increases quality
of life
 Type 2
 Decreased insulin requirement
 Reduced fatness
4-Osteoporosis:
 Progressive loss of bone mineral density
 Occurs commonly in old age
 Occurs at an earlier age and more frequently in women than men
 Factors associated with osteoporosis
 Loss of sex hormones
 Low calcium levels
 Physical inactivity
 High protein intake
 Smoking
< Caffeine
19-Obesity
Over half of the population in the United States is considered to be overweight
Obesity increases the risk of many other diseases
20-Smoking :is one of the Modifiable Risk Factors for Coronary Heart Disease
21-Physical activity (the principle of over law)
Most basic of all principles
Doing “more than normal” is necessary for benefits
Muscle must work against a greater than normal load to get stronger
Muscle must be stretched longer than is normal to increase flexibility
Less overload required for health benefits associated with metabolic fitness.
22-Increase flexibility.
Promotes full range of motion in joints and decreases risk of injuries and back pain.
23-The difference between cardiovascular fitness and Aerobic fitness.
Aerobic fitness:
Provides additional health benefits and improved fitness.
Cardiovascular fitness:
Cardiovascular (cardio) exercise refers to exercise that strengthens the cardiovascular system.
Aerobic just means in the presence of oxygen, and aerobic exercise refers to exercise that lasts
long enough to require oxygen. The same type of exercise satisfies both of these qualifications,
and the terms cardio and aerobic exercise are used interchangeably. Aerobic/cardio exercise uses
large muscles, usually the legs, in a rhythmic fashion. Examples are running, walking, bicycling,
swimming, cross-country skiing, rowing, skating, and machines such as stair steppers and
elliptical trainers.
24- Recommended serving in vegetables section and each group.
1-Breads, cereals, rice, pasta (6-11) serving
2- Fruit (2-4) serving, vegetables (3-5) serving
3-Meat, chicken, fish, beans, eggs, nuts (2-3) serving
4-Milk, yoghurt, cheese (2-3) serving
5-Fats, oils, sweets, biscuits, cakes (rarely)
25-What is FITT , and what is stand for.
FIT Formula for Lifestyle Physical Activity
Threshold of Training
F: 5 days/week, New ACSM/AHA Physical Activity & Public Health Guidelines (2007)
clarified the minimum is 5 days of moderate intensity activity.
I: Equal to brisk walking about 150 kcal / 3-5 METS
T: 30 min OR Three 10-min sessions/day, Maximize caloric expenditure.
OR:
FIT Formula for CV Fitness
Threshold of Training
F: 3 days/week
I: HR in target zone - at least 40% HRR OR 55% max HR
T: At least 20 minutes
OR:
F: Frequency I: Intensity T: Time T: type
26-What is meant by active aerobic activity ? and what is involved.
Provides additional health benefits and improved fitness.
is a physical exercise of relatively low intensity that depends primarily on the aerobic energygenerating process.