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| Name 3 reasons the training principle of OVERLOAD should be used: | To help individuals Achieve Goals 2. Improve Performances 3. Improve Appearance |
| Name the stretches that should be used in a warm-up routine to improve flexibility and to continue warming up large muscle group: | Dynamic Stretches |
| Name 3 benefits you achieve for walking an extra 60 minutes a day: | 1. Reduces Stress 2. Reduces High Blood Pressure 3. Reduces the risk of health problems such as cancer, diabetes and heart disease. |
| Describe how the five components of health-related fitness can improve a person's health, performance and appearance. | 1. Healthy Body Composition 2. Good Muscle Tone 3. Your body does not tire as easily 4. Healthy levels of Cardiorespiratory Endurance, Muscular Strength, Muscular Endurance and Flexibility. |
| List the ideal body fat for a male and a female: | Male 10%-20% Female 15%-25% |
| Describe how two people can perform the same activity at the same pace but feel different levels of intensity during the activity. | 1. The two people have different fitness levels. Aperson with better fitness can easily perform the task whereas a person who is less fit will have to work harder to complete the task. 2. The two people have different skill levels associated with the acitvity. One person may be highly skilled therefore performing the activity easily while the other person might be less skilled making it harder to successfully perform the activity. |
| How would you use the F.I.T.T. princile to develop a flexibility plan. | 1. F-Frequency-5 times a week 2. I-Intensity-Add mild tension to the stretches to make it toughter T-Time-hold each stretch for at least 15 seconds 4. Type: Perform Static Stretches |
| List the minimum recommendations for develoing the following components of the F.I.T.T. principle fitness plan for cardiorespiratory endurance. | 1. F-Frequency-5 times a week 2. I-Intensity Heart Health Level#4 (65%-85%), T-Time-60 minutes a day 4. Type: Running, Swimming and Biking |
| Name the three principles of training used when creating a F.I.T.T. plan for improving the health of the heart and lungs. | 1. Specificity 2. Overload 3. Progression |
| Over time if a person quits exercising they will: | gain weight and lose muscle |
| List 4 effects that not getting enough rest can negatively affect your body: | 1. Lack of Energy 2. The body is unable to rest, heal and repair itself 3. Increased risk of car accidents 4. Slower reaction time |
| For positive changes to occur as a result of training the body must adapt to an increased demand in how many of the F.I.T.T. principles? | All 4 |
| List 3 ways a person can improve their sleep habits: | 1. Establish consistant bedtimes 2. Make sleep a priority 3. Keep a sleep log |
| Name 3 main functions of water in the body: | 1. Regulates body temperature 2. Transports nutrients 3. Removes waste material from the body |
| Overload | Increasing the amount of resistance (INTENSITY) during an exercise so that ONLY 1-8 repetitions (Time) can be done. |
| Progression | Gradually increasing the amount of resistance (INTENSITY) so that no more than 8 repetitions can be performed. |
| Which two training principles can be used to improve muscular strength? | Overload and Progression |
| The following order should be used when developing a training plan: | Take Pre-Fitness Measurements to determine your baseline 2. Set Goals 3. Follow a Fitness Plan 4. Take Post-Fitness Measurements |
| Name 5 injuries that can occur around a joint that can affect range of motion an dpreformance | 1. Dislocation 2. Tendonitis 3. Sprains 4. Strains 5. Osteoarthritis |
| What does R.I.C.E stand for: | R-Rest I-Ice C-Compression E-Eleavate |
| In order to achieve cardiorespiratory endurance benefit, you should _______________the time needed to perform the activity during low intensity activities | Increase |
| In order to achieve cardiorespiratory benefit, you should ________________the time needed to perform the activity during high intensity activities: | Decrease |
| By improving cardiorespiratory endurance you can reduce the risk of the following 3 serious health issues: | 1. Heart Attack 2. Stroke 3. Osteoarthritis |
| Name 3 long term health benefits that maintaining good health and fitness will provide: | 1. Reduce Heart Disease 2. A longer life expectancy 3. Reduce the risk of injury |
| Name 3 things that are stretched when improving flexibility: | 1. Tendons 2. Muscles 3. Ligaments |
| What is the first thing you should start with before setting your goals when developing a fitness program for youself: | Current Fitness Measurements |
| What does S.M.A.R.T stand for: | S-Specific M-Measurable A-Attainable R-Realistic T-Time-Bound |
| Addiction | a physiological or psychological dependence on a substance or activity |
| Anabolic Steroid | synthetic derivatives of the male hormone testosterone (increases aggressiveness) |
| Cocaine | powerful stimulant that can be snorted or injected and can last as short as 20 minutes. It gives an amphetamine euphoria |
| Crack | smokable form of cocaine whose effects are felt within 10 seconds causing heart and respiratory rates to soar dangerously high |
| Depressant | this classification of drugs slow the heart rate, blood pressure and respiratory rate (relaxes muscles, relieves tensions, brings on sleep) |
| Ecstasy | this drug is a combination of a stimulant and a hallucinogen (feelings of euphoria-damage to brain cells) |
| Flashback | reliving a bad trip/bad experience while taking drugs |
| Inhalants | Poisonous substances that are sniffed and inhaled to achieve a mind altering effect similar to alcohol intoxication. |
| LSD | the drug responsible for creating an awareness of hallucinogens in American society |
| Marijuana | a hallucinogen that has the effects of both a stimulant and a depressant (psychoactive ingredient THC) the THC is stored in fatty tissue and is not easily flushed from the body |
| Narcotics | drugs made from the opium poppy flower and medicines used to relieve pain |
| PCP | (animal tranquilizer) it makes the user feel distant and detached (also known as Angel Dust) |
| Physiological Dependence | a dependence which causes a chemical need of the body for a drug |
| Psychoactive Drug | affects the central nervous system and alters normal functioning of the brain, resulting in mental or behavioral changes (stimulants, depressants, narcotics and hallucinogens) |
| Psychological Dependence | a peson belives a drug is needed in order to feel good or to function normally |
| Stimulant | drugs that increase the action of the central nervous system, heart rate, respiratory rate and blood pressure |
| Tolerance | a condition in which the body becomes use to the effects of a medicine or drug |
| What is the most commonly used depressant? | Alcohol |
| Which contains more cancer causing chemicals tobacco or marijuana? | Marijuana |
| Which effects are 10 times stronger Rohypnol or a tranquilizer | Rohypnol |
| Does Rohypnol have a taste or an odor? | No Taste and No Odor |
| Withdrawal | An unpleasant physical reaction that occurs when a person stops taking a drug they are chemically dependent |
| What are the four classifications of psychoactive drugs? | Stimulants, Depressants, Narcotics and Hallucinogens |
| Where is THC stored in the body? | Fatty Tissue |
| Name 4 ways drugs can be administered? | Gas, Injection, Orally and Transdermal |
| Club Drug | Psychoactive drugs used at all night party-like environments such as raves. |
| List examples of club drugs: | Ecstasy, PCP, LSD & Rohypnol |
| GHB | A powerful depressant that can cause brain damage, coma & death |
| Hallucinogens | Also known as psychedelics, drugs that alters mood and perception and can cause illusions and hallucinations |
| Rohypnol | A depressant that causes muscle relaxation, short term amnesia and sleepiness. |
| Which illegal drug has No Taste and No Odor? | Rohypnol |
| Which drug is known as the "Date Rape Drug"? | Rohypnol |
| Which drug is known as the "Love Drug"? | Estasy |
| THC | The active ingredient in marijuana that gives the psychoactive effect |
| List the 4 classifications of psychoactive drugs: | Stimulants, Depressants, Narcotics & Hallucinogens |
| What 5 major parts of the body are most affected by THC: | Brain, Lungs, Kidney, Liver & Reproductive Organs |
| What is the smokable form of methamphetamine? | Ice |
| List 4 exmples of Stimulants | Crack, Cocaine Amphetamine & Methamphetamine |
| List 4 examples of Depressants | Rohypnol, GHB, Barbiturates & Tranquilizers |
| List 4 examples of Hallucinogens | Ecstasy, Ketamine PCP & LSD |
| Suicide | The intentional taking of your own life. |
| Identity | A sense of who you are as well as how and where you fit in |
| Emotion | Any response to positive or negative stressors. |
| Alienation | A situation where you feel isloated from everyone else. |
| Psychologist | A professional who diagnoses and treats emotional and behavioral disorders by means of counseling but CAN NOT PRESCRIBE MEDICINE. |
| Social Health | the way you get along with others. The ability to make a keep friends; and to work and play in a cooperative way. |
| Depression | A prolonged feeling of helplessness, hopelessness and uncontrollable sadness. |
| Depression | Most suicides are directly linked to this: |
| Self-Actualization | Striving to be the best you can be |
| Physical Health | The ability of your body to withstand the stresses of normal daily life. |
| Health | The state of total physical, mental and social well being. |
| Empathy | Being able to identify with as well as understand the feelings of another person's circumstances. |
| Self-Esteem | The confidence and worth one feels about ones self. |
| Self-Esteem | What influences everything you do, think and feel and who you are? |
| Psychiatrist | A physician who specializes in diagnosing and treating mental disorders and CAN PRESCRIBE MEDICINE. |
| Anxiety | A condition in which you have an overwhelming feeling of being uneasy or worried about what might happen. |
| School Psychologist | A professional who specializes in the assessment of learning, emotional and behavioral problems of school children. |
| Life-Style Factors | Repeated behaviors related to the way a person lives. |
| Mental Illness | A pathological condition that produces an inability to perceive reality. |
| Emotional Needs | The need to love and to be loved, to belong and to feel worthwhile. |
| Hormones | The cause of physical and emotional change. |
| Mental Health | The ability to successfully perform mental tasks, interacy favorably with others, adapt to change and cope with adversity. |
| Quality of Life | The level of health and satisfaction that a person has in being alive. |
| Respect | Showing someone that you value them as a person. |
| Self-Respect | Feelin good about yourself. |
