PFW Final Exam Review - Lecture notes 1-12 PDF

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Full and completed final exam review. Works for all Physical wellness classes not just Walking...

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PFW Final Exam Review Special Exercise Considerations (Chapter 7 and Chapter 13 pages 416-418 on Skin Cancer) - 8 questions on exam regarding this material • Identify the physiological differences in men’s and women’s exercise performance levels. 1. Respond equally to training/exercise 2. Strength  Testosterone allows males to gain greater muscle mass during puberty and allows for greater possibility of hypertrophy 3. Performance and endurance  Male heart and lungs larger = greater oxygen potential  Females have wider hip structure = less efficient running form 4. Heat tolerance  Females have fewer sweat glands and higher adipose tissue = less tolerance to heat • Compare and constrast men’s and women’s responses to exercise. 1. Woman  It is safe to exercise during menstruation.  Research indicates that exercise has little or no effect on the average woman’s menstrual cycle.  Dysmenorrhea “painful menstruation” o exercise might lead to a reduction in menstrual complaints.  Menstrual abnormalities (oligomenorrhea or amenorrhea) o occur in 2 to 5% of the normal population and up to 28% of female athletes (mostly endurance athletes). 2. Men  Exercise can lower testosterone levels but sperm count and libido are not affected.  Overtraining is not associated with decreased fertility unless accompanied by anorexic behavior and high stress lifestyle.  Fertility problems can occur due to the following behaviors: o Wearing tight undershorts. o Long-term cycling causing reduced circulation in the crotch area due to perineal compression. • Identify appropriate recommendations for exercise during pregnancy, including contraindicated exercises. 1. Stress Incontinence – common problem for women who have had children that results in involuntary leakage of urine during exercise. Can be improved with Kegel exercises. 2. Postpartum recovery time varies. Exercise can be resumed in 6-16 weeks depending on the recovery. 3. Breast support – A good bra limits breast movement, has wide straps, a wide band at the bottom, no rough seams and is made of nonabrasive materials. 4. Inactive women or those with medical complications should be evaluated before exercise 5. No exercise in a supine position after the first trimester. 6. Avoid motionless standing 7. Avoid deep flexion/extension of joints 8. Avoid ballistic movements. 9. Don’t restrict caloric intake.

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10. Rise gradually from the floor to avoid sudden drop in blood pressure. 11. Avoid exercises that employ the Valsalva maneuver (holding breath during intense activity). 12. Use “talk test” or RPE to gauge 13. exercise intensity. 14. Always warm up and cool down 15. Avoid extremes of barometric pressure 16. Stay hydrated. 17. Stop activity if unusual symptoms occur. 18. Avoid heat injury. Identify recommendations for safe exercise in hot and cold weather. 1. Exercising in the Cold  Layer clothing  Avoid overheating  Avoid overexposure  Protect exposed body parts  Work with the wind  Stay motivated  Exercise with caution 2. Exercising in the Heat  Avoid high heat exercise to prevent hyperthermia.  Drink plenty of water – before, during, and after exercise.  Wear loose and light-colored clothes.  Acclimate to the warmer weather.  Check with physician about effects of any medication with exercising in the heat.  Stop at the first sign of heat illness.  Know signs of heat illness Recognize signs and symptoms of different heat illnesses. 1. Heat Cramps  Painful muscle spasms  Direct pressure and stretching 2. Heat Exhaustion  Profuse sweating, cold skin, flu-like symptoms, dizziness, rapid pulse, shallow breathing, headache  Same symptoms appear for Exertional Heat Stroke – difference is core temperature  Get out of heat, force fluids, refer to physician 3. (Non-Exertional) Heat Stroke  No sweating, dry skin, very hot high temperature, bright red skin, unresponsiveness  Call 911 or transport immediately, this is a life threatening condition; cool body quickly, treat for shock Identify the effects of a regular physical activity on the aging process. 1. Helps maintain independent living. 2. Increases energy. 3. Helps control joint swelling and pain. 4. Helps maintain healthy bone and muscle. 5. Enhances cardiorespiratory function and circulation. 6. Reduces constipation. 7. Reduces symptoms of anxiety and depression.

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8. Helps improve stamina and strength. 9. Reduces risk of heart disease, high blood pressure, colon cancer and diabetes. 10. Improves posture, decreases backaches, enhances appearance, and helps controls weight. Identify the general modifications that should be made in exercise programing for the older adult population. List recommendations for prevention of different skin cancers. 1. Exposure to the sun is the main cause of skin cancer  avoid prolonged exposure  plan activities during morning and evening  use sunscreen  Wear protective clothing  avoid tanning  protect children from the sun – even one  exposure could increase risk for future cancer,  use screenings and prevention techniques  do self-exams and see healthcare provider. Identify characteristics of different types of skin cancers. Identify the early warning signs of malignant melanoma (ABCDE).

Preventing Common Injuries & Caring for the Lower Back (Chapter 8) – 8 questions on exam regarding this material • List the four main reasons preventable injuries occur and identify causational factors within each reason. 1. Overuse – Doing too much too soon or too often, causing a breakdown at the weakest point. 2. Improper Equipment – good footwear is paramount 3. Weakness and Inflexibility – Muscles so weak or tight that the slightest unusual twist strains them; common muscle imbalances – calf/shin, front/back of thigh, low back/stomach, chest, upper back 4. Mechanical problems – the result of biomechanical/anatomical problems (the way the foot hit the ground) or using poor form while exercising (flat feet, high arches, over pronation) • Provide three tips for avoiding an overuse injury. 1. Need time to recover between workouts 2. Increase duration by 10% weekly 3. Avoid overtraining – know the signs • Explain the role proper footwear can have in injury prevention. 1. Different shoes for running, walking, and jogging 2. Different shoes for different feet – ex. Flat feet, high arches, over pronation, supination • Identify four common muscle imbalances and the injuries that may be caused by each imbalance. 1. Calf/shin 2. Front/back of thigh 3. Low back/ stomach 4. Chest/upper back • List and explain the general recommendations for treatment of common injuries (P.R.I.C.E.). 1. P – Protect from further injury

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2. R – Rest for atleast 24 – 72 hours 3. I – Ice to reduce pain and swelling (10 minutes to areas with little fat or muscles (finger), 15-30 minutes for larger areas (knee), 30-45 minutes for areas with large amounts of fat or muscle (thigh) every 3 to 4 hours for 48-72 hours or longer if swelling persists 4. C – Compress with an elastic wrap to decrease swelling. (Not too tight. Loosen if throbbing occurs and remove when sleeping) 5. E – Elevate as often as possible. When sleeping, raise the end of the bed Properly order and explain the three vital components of rehabilitation needed to resume activity safely without injury. 1. Range of motion – move the injured part as early as possible, within a pain-free range to regain flexibility 2. Begin to build strength – after obtaining 80% pain-free range of motion, begin to build strength 3. Gradually work on your way back to your former activity level – overload should be gradual Identify the two most important keys to preventing lower back pain. 1. Maintain a healthy weight 2. Good posture/proper body mechanics 3. Strengthen and stretch muscles  Strengthen: abs, gluts, upper back  Stretch: back, hamstrings, hip flexors Describe proper posture when standing, sitting, sleeping, and lifting. 1. Lifting/ Carrying  Get help if object is too heavy  Bend at the knee and hips – not waist  Keep weight close to the body when lifting  Position properly – avoid spinal rotation

Exercise is Medicine (Chapter 9 and Chapter 13) - 11 questions on exam regarding this material • Identify the ten primary and six secondary heart disease risk factors. Properly categorize the risk factors as controllable or uncontrollable. 1. Controllable Primary Factors (linked directly to development of CHD) – inactivity, high blood pressure, high blood lipids, cigarette smoking, obesity, and diabetes. 2. Uncontrollable Primary Factors (linked directly to CHD) – family history, male gender (+postmenopausal women), ethnicity, and age. 3. Controllable secondary risk factors (contribute to the development of CHD) – individual response to stress, emotional behavior (anger and hostility), excessive alcohol (+some illegal drugs), metabolic syndrome, C-reactive protein, homocysteine • Apply knowledge of risk factors to medical history/lifestyle habits to assess individual risk for developing cardiovascular disease (CVD). • Identify four lifestyles changes to reduce CVD risk. 1. Exercise 2. Diet - Maintain a healthy weight 3. Avoid Tobacco/ Alcohol In moderation 4. Stress management/coping 5. Know your numbers: Blood Pressure and Cholesterol • List blood pressure ranges that are considered prehypertension, normal blood pressure range, and hypertension.

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1. Prehypertension: 120-140/80-90 2. Normal blood pressure range: 90-120/60-80 3. Hypertension: 140-180/90-120 Explain the roles of HDL and LDL cholesterols in heart health. 1. HDL (High Density Lipoprotein) can protect from plaque forming in arteries 2. HDL is good cholesterol and LDL is bad cholesterol 3. HDL is increased by exercising regularly not smoking, controlling stress and eating a high fiber/low fat diet Understand how cholesterol ratios are determined and what the scores indicate. Identify the cholesterol readings that indicates healthy versus high blood cholesterol levels. Discuss the role of physical activity in CVD prevention and treatment. 1. Controllable risk factor for CVD is inactivity Discuss the role of physical activity in Type II diabetes prevention and treatment. 1. 30 minutes of activity per day five days a week or 150 per week. Helps lower risk of developing type 2 diabetes by 58% List five primary risk factors for preventable cancers and the associated guidelines for reducing cancer risk. 1. Primary risk factors  Tobacco Usage  Sun Overexposure  Inactivity  Diet  Obesity 2. Guidelines for reducing cancer risk  Avoid tobacco of any kind.  Reduce sun exposure.  Eat more fruit, vegetables, beans, and whole grains; decrease red and processed meats.  Exercise 30 minutes most days of the week.  Maintain a healthy weight.  Drink little or no alcohol.  Use protective measures against STDs.  Minimize exposure to radiation, workplace hazards, and chemicals.  Know cancer’s seven warning signals.  Practice self-exams and see your physician for cancer-related checkups. Discuss the role of physical activity in cancer prevention and treatment. 1. Exercise is key in prevention  Builds immune function  Lowers body fat percentage levels  Exercise helps prevent cancer, even if a person has extra adipose tissue  Moves food through the digestive system List early detection tools for cancer. 1. Monthly self exams 2. Regular screenings 3. Warning signs Identify cancer’s seven warning signals (CAUTION). 1. Change in bowel or bladder habits 2. A sore that does not heal

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Unusual bleeding or discharge Thickening or a lump in the breasts, testicles, or elsewhere Indigestion or difficulty in swallowing Obvious change in the size, color, shape, or thickness of a wart, mole, or mouth sore Nagging cough or hoarseness

Coping with Stress (Chapter 10) - 7 questions on exam regarding this material • Define the terms: stress; stressor; acute/chronic stress; eustress/distress; optimal stress. Describe examples of each term in a real world setting. 1. Stress: nonspecific response of the human organism to any demand made upon it. 2. Stressor: factor causing stress. 3. Acute stress: body’s response to imminent danger – most common type. 4. Chronic stress: caused by prolonged physical or emotional stress, more than can be coped with. 5. Optimal stress: stress is intense enough to motivate and physically prepare us to perform well but not enough to cause harm. 6. Distress: negative stress 7. Eustress: positive stress • Identify the three stages of the stress response. Explain what happens to the body during each of the three stages. 1. Alarm Reaction: fight or flight physiological and psychological responses appear. 2. Resistance: body tries to cope with the fight or flight reaction through organ systems. If the resistance stage is maintained, it can lead to stress-related disease. 3. Exhaustion: resistance eventually fails and signs of alarm reappear. Disease and disability can result. • Explain how perception and control are involved in stress. 1. Whether a particular stressor causes a negative reaction depends on whether the person perceives that stressor as being negative. 2. Some people’s problems are related to faulty perceptions. 3. Control is a major factor. The perception of not having control is very stressful. 4. People who handle stress best tend to control their lives and look for active solutions to the problems and circumstances of their lives • Describe six harmful effects of too much stress. 1. Psychosomatic disease: physical ailment that is mentally induced. The following can be developed by stress:  Hypertension  Stroke/Cardiovascular Disease  Ulcers  Migraine headaches/Tension headaches  Addictions/Depression  Cancer  Allergies/Asthma  Hay Fever  Rheumatoid arthritis/backache • Contrast Type A, Type B, Type C and Type D personalities. 1. Type A  Stressed, hurried, angry, hostile, organized, on time.  Body produces an extra amount of stress hormones.

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 Take the positive qualities and reduce anger and hostility. 2. Type B  Procrastinate, weight gain, creative, laid back, no worries.  Take the good and reduce putting off responsibilities. 3. Type C  Control – internal control of self.  Commitment – to meaningful involvement in life.  Challenge – is an opportunity rather than a threat.  Choices – lifestyle choices that enhance health.  You always have a choice on how you react to life.  Connectedness – network of social support, helping and being helped by others. 4. Type D  Distressed personality with negative emotions.  Tends to be depressed, anxious, and insecure.  Exercise, relaxation and a healthy diet can help. List and explain at least five different stress management techniques. 1. Exercise – aids in the resistance phase of the stress response, can change brain chemistry, natural way to relax and renew energy, promotes health and energy and is a powerful antidote for stress, anxiety, and even moderate depression 2. Relaxation techniques -meditation, hatha yoga, massage, biofeedback training 3. Lifestyle changes – eat a healthy diet, practice time management, avoid alcohol, drugs, and cigarettes, get 7-9 hours of sleep, schedule “my time”, develop satisfying relationships, seek others when needed 4. Reframing – look on the bright side, learn to be an optimist, reframe life’s stumbling block into challenges 5. Laughter and humor – laughing is internal jogging as it causes endorphins to be released in the brain, provides a greater sense of self control, laugh at yourself 6. Creating a memory bank – savor special experiences, allow yourself to remember pleasant things and feel happy 7. Avoid negative coping methods – drugs, alcohol, cigarettes, sex, shopping, gambling, violence, etc.

Eating for Wellness (Chapter 11) - 9 questions on exam regarding this material 1. List the six major nutrients and describe their main function in the body. 1. Carbohydrates – main source of energy – comes mostly from plant sources 2. Protein – Builds and repairs tissues, maintains chemical balance, and regulates formation of hormones, antibodies, and enzymes – not an efficient form of energy 3. Fats – Provide stored energy and fat-soluble vitamins, needed for growth and healthy skin and hormone regulation 4. Vitamins – necessary for metabolic function 5. Minerals – critical to enzyme function in the body – macro and trace minerals needed 6. Water – most important nutrient, involved in every function of the body 2. Identify the caloric value and sources of each of the six major nutrients. 1. Carbohydrates – 4 calories per gram (plant sources) 2. Proteins – 4 calories per gram (animal sources) 3. Fats – 9 calories per gram (plant and animal sources) 4. Vitamins – don’t contain calories 5. Minerals – don’t contain calories

6. Water – don’t contain calories 3. Identify the health benefits of fiber and list good food sources of fiber. 1. Fiber is necessary for a healthy diet (lowers bad cholesterol, keeps you regular, may protect against cancers, nutrient dense). 2. Examples: beans, whole grains, brown rice, nuts 4. Differentiate between complex and simple carbohydrates. 1. Complex Carbohydrates (starches)  Potatoes, rice, whole grains, beans, vegetables, etc.  Should comprise 35-55% of our caloric intake.  Supply dietary fiber. o Insoluble  Non-digestible  Increases fecal bulk o Soluble  Digestible  Can help control diabetes  Recommended daily fiber is 25-38 grams 2. Simple Carbohydrates (sugars)  Soft drinks, cakes, cookies, ice cream, candy, etc.  Suffix of “ose”  Should be 10% of our caloric intake  Recommended values for added sugars o Males  no more than 9 teaspoons o Females  no more than 6 teaspoons 5. Look at the food label and identify the largest ingredient; calculate the percentage of calories that come from fat, carbohydrate, and protein; identify the sources of fat (including saturated fat); and identify the sources of complex and simple carbohydrates. 1. Number of grams multiplied by calories per gram divided by total calories. 10 grams of fat, 200 total calories 10 grams x 9 calories per gram = 90 90/200 total calories = 45% of calories from fat 2. Grams of fat per day based on desired percentage 20% of calories from fat and 2000 calories 2000 total calories X .2 = 400 calories from fat 400/9 calories per gram = 44.4 grams of fat per day Achieving a Healthy Weight (Chapter 12) - 7 questions on exam regarding this material • Differentiate between overweight and obesity. 1. Overweight: refers to a body weight in excess of a recommended range for good health 2. Obesity: refers to specifically having an excessive accumulation of body fat • Explain the purpose of the body mass index (BMI) and identify healthy BMIs versus those associated with health problems. 1. Body Mass Index: weight in pounds divided by height in inches squared multiplied by 703 (this measurement is not appropriate for athletes or body builders)  A BMI of 25 to 30 is considered overweight  A BMI over 30 is considered obese

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Identify a risky waist-to-hip ratio and a high-risk waist circumference for both men and women. 1. Waist-to-hip ratio might be a better predictor of fat-related health problems. 2. Waist-to-hip ratio is dividing the waist measurement by the hip measurement. 3. Women should be below .8 and men below .95. 4. Waist circumference alone can also be a predictor of risk. Men with waists over 40 inches and women with waists over 35 inches are classified as high risk, no matter what their weight. Distinguish a healthy weight loss/gain program from a fad/diet program. 1. Healthy Weight Loss  Should use real, regular food.  Should allow a slow weight loss of 1-2 pounds per week.  Should encourage the reduction of fat and sugar in the diet.  Should encourage safe and personalized exercise.  Should not promise a quick fix or easy answer.  Should teach lifelong skills that allow for some flexibility in eating and exercise patterns.  Should make social eating and eating out possible...