| A | B |
|---|
| Leg extension | Quadriceps |
| Leg curl | Hamstrings |
| Bench press | Pectorals, triceps |
| Leg press | Quadriceps, gultes |
| Shoulder press | Deltoids, triceps |
| Pull down | Latissimus dorsi |
| Arm curl | Biceps |
| Time management steps and box | 1. List priorities 2. List what you do with your time 3. Draw box 4. Steal time from bottom two, give it to top two. Inside the box: Top left, urgent and important. Top right, not urgent but important. Bottom left, urgent but not important. Bottom right not urgent and not important |
| Heart rate reserve equation | To get HRR: do MHR- RHR (resting heart rate), then to get limits do (HRRx.60+RHR) and (HRRx.80+RHR) |
| 5 components of health-related fitness | 1. Cardiorespiratory endurance 2. Muscle strength 3. Muscle endurance 4. Flexibility 5. Body composition |
| Caloric content of fat, protein and carbs | Fat has 9 calories/gram. Protein and carbs both have 4 calories/gram |
| Principles of training: | 1. Overload 2. Reversibility 3. Specificity 4. Individual differences |
| Acronym for exercise? | FIT: Frequency, Intensity, Time |
| What is the wellness continuum? | John Travis' idea that wellness is a continuum that fluctuates. On one end is lifestyle related disease and death, no symptoms are in the middle, and on the other end is high-level wellness |
| Phases of a safe workout | 1. Circulatory warm-up 2. Mild static stretch 3. Cardio and/or strength training 4. Cool down 5. Final static stretch |
| WHO definition of health | Health is a positive state of physical, social and emotional wellbeing; not merely the absence of disease or injury |
| How to calculate BMI | Do 703xweight(lbs) and divide by height(inches) squared |
| Ntl Wellness Institute definition of health | Includes: social, physical, intellectual, career, emotional, spiritual, financial and environmental dimensions of health |
| Type A personality | Has a higher risk of getting heart disease due to extra stress that comes from three components: hostility (aggression), being time-driven, and competitiveness |
| Type B personality | Methodical, slower moving, more easygoing. Not at elevated risk of heart diesease |
| Questions to ask myself when in chronic distress | 1. Is the pain bad enough and/or the desire strong enough to make a change? 2. What are sources of distress (internal or external) 3. Which of my stressors CAN be changed 4. Which of my stressors CAN'T be changed |
| What are stressors that CAN be changed? | Circumstances, time management, communication style, irrational/distorted thinking |
| What are stressors that CAN'T be changed? | Ex1. Caught in a traffic jam? Chose acceptance of the situation. Ex2. Friend dies? Chose successful grieving |
| Stages of change (James Prochanka) | 1. Pre-contemplation 2. Contemplation 3. Preparation 4. Action 5. Maintenance 6. Termination/habituation |
| Practical applications of Choice Theory | 1. What do I want? 2. What am I doing to get what I want? 3. Is that working? 4. If not, make a plan to do something different 5. Commit 5. No excuses 7. Don't give up! |
| Communication styles | Passive, Passive-aggressive, Aggressive, Assertive (speak your mind with respect to build win-win relationships) |
| Early symptoms of unmitigated chronic distress | 1. Low performance and ability to focus 2. Changes in eating and sleeping habits |
| Choice Theory - Basic Tenets (William Glasser) | 1. Everything you think/feel/do is generated by what happens inside you 2. You're driven by basic needs (Maslow's hierarchy) 3. Quality world (what's your ideal world like) 4. Behavior systems - doing, thinking, feeling, physiology |
| Adoption of Innovations (Rogers) | 1. Characteristics of source of learning 2. Characteristics of behavior (relative advantage, compatibility, complexity, observability, trialability) 3. Characteristics of learner 4. Characteristics of the system in which the learner operates |
| Health belief model (Rosenstock) | Perceived susceptibility and perceived consequence lead to perceived threat. Perceived benefit and perceived barriers to taking action lead to expected outcome. All together these factors lead to self-efficacy |
| Social Cognitive Theory (Bandura) | Shoes that behavior is dynamic and depends on the individual and environmental factors all simultaneously impacting one another |
| Perception of risk (Ropeik and Gray) | 1. Less afraid of natural risks than man-made ones 2. Less afraid of risks that I chose 3. Less afraid of risks from people/organizations I trust |
| Absolute vs. Relative Risk | Absolute risk are the total number of deaths, accidents, rates of disease. Relative risk is the times greater chance or ratio of death etc: ex. 50 deaths annually for smokers, 2.5 annually for non smokers. 50/2.5=20, so smokers risk is 20x nonsmokers |
| 7 ways to reduce risk of chronic disease | 1. Don't smoke 2. Exercise 3. Social support 4. Dental health 5. Manage stress 6. Nutrition 7. Financial/career stability |
| Systolic vs. Diastolic | Systolic: Top #, should be under 120. Measures the pressure on inside of arterial walls. Diastolic: Bottom #, should be under 80. Measures max pressure during ventricular relaxation (when heart is at rest) |
| Benefits of exercise | 1. Lower risk of chronic disease (Lowers LDH (bad cholesterol), triglycerides, blood pressure, risk of some cancers. Raises HDL, the good cholesterol) 2. Weight/stress management 3. Better sleep and focus 4. Higher self esteem 5. Better focus |
| Calculating target heart zone (THZ) | (220-age)=MHR. Lower limit of THZ is MHRx.6 Upper limit of THZ is MHRx.8 |
| Ray says that distress is | The physical/emotional response when a person perceives that they are not getting what they want. Gap can be experienced from: past memories/associations; perceptions of current events; future projections. Overall: Perception leads to mismatch leads to stress |
| Hans Seyle says that stress is | The body's nonspecific response to any demand made upon it |
| A stressor can be | Physical or psychological, and can cause eustress (positive, gives fulfillment), or distress (negative, perceived as a threat or danger) |
| Differences between saturated, unsaturated and trans fats | Saturated fat: comes from animals/animal products and tropical oils. It's solid at room temperature. Unsaturated fat: comes from plants and fish, is liquid at room temp. Trans fats are unsaturated fats that were hydrolyzed and made to be solid at room temp |
| Eating guidelines | EMPHASIZE: Fruits and veggies, whole grains, beans and legumes. MODERATE: nuts and seeds. MINIMIZE/ELIMINATE: oils, sugars, sat/trans fats, carbs, dairy, meat and poultry, fried and processed foods |
| What is the "pleasure trap"? | High-calorie low-nutrient foods are readily available and designed with the knowledge of our evolutionary dietary habits. Eventually our pleasure circuits get "hijacked" |
| The motivational triad and what it means | Pleasure seeking at the top, pain avoidance to the left and low effort to the right. Means that due to evolution we want to find dense sources of calories with little effort |
| 3 leading causes of death in the US | 1. Heart disease 2. Malignant neoplasm 3. Chronic respiratory disease |
| Calories you take IN | Emphasize whole foods plant-based diet, more fiber, portion control, low fat and sugar, 90/10 rule |
| Calories you let OUT | Cardio/aerobic activities (most days), muscle strength and endurance (2x per-week), try to move more throughout every day |
| Tips to improving your diet | 1. Begin with change you're ready for 2. Be specific and reasonable 3. Make change enjoyable 4. Tell people publicly 5. Ask for specific help/support 6. Spend time with people who life the lifestyle you want to live 7. Never give up attitude! |
| How much sodium should I eat? | Less than 2300 mg (one teaspoon) each day |
| How much dietary cholesterol should I eat? | Dietary cholesterol comes from animal products. Eat under 300 mg/day. One egg has 270-300 mg |
| How much fat should be in your diet? | Aim for less than 30% of calories from fat. Ex. 1 serving has 140 cal and 11 g fat. Do 9(amnt of cal/g in fat)x11 to get 99, and then get 99/140 = .70, which means that 70% of calories are from fat per serving |
| Rational Endive Theory (Albert Ellis) | Activating event (stressor) occurs, leads to beliefs about that stressor, leads to consequences. DISPUTE irrational beliefs. It's a mistake to assume "what i feel" is caused by the stressor |
| Aerobic vs. anaerobic | Aerobic: requires oxygen and builds up cardio-respiratory endurance. Anaerobic: does not require oxygen, most muscle strength/endurance activities (except circuit training) are anaerobic |
