Chapter 1 – Wellness and Fitness for Life
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Define wellness. 2
Give five benefits of living a wellness lifestyle. 2
Name the 7 components of wellness. 2-9
What are health disparities? 9
Explain the significance of the Healthy People 2010 document. 11
List the 10 LHI’s from the study. 12
A self-help approach puts you in charge of your health. List and briefly describe each of the 6
stages. 16-22
8. List each of the five stages and briefly describe SMART approach to setting goals. 21-22
Chapter 2 – Preventing Cardiovascular Disease
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Briefly describe the circulatory system. 38
Describe how a healthy heart functions. 39
What is CHD? 40
Name and briefly describe the 4 different types of strokes. 42
Name the risk factors for heart disease that can’t be changed. 43-44
Name the risk factors for heart disease that can be changed. 45-60
Explain the difference between HDL’s and LDL’s. 48-50
What’s the medical term for high blood pressure? 51
Give five ways one can be treated for high blood pressure. 53
What are the harmful effects found in cigarettes? 55
Why is quitting smoking difficult? 55
Sum up what researchers concluded from the Dallas Bed Rest study in 1966. 57-58
How can one manage stress? 60
Chapter 3 – Increasing Cardiorespiratory Endurance
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What is cardiorespiratory endurance? 77
What is aerobic performance? 77
What is stroke volume? 77
What is cardiac output? 78
What percentage of the adult population is either inactive or not active enough? 80
How many heart attacks occur in the US each year? 81
In 1995, the ACSM produced new exercise guidelines. What are they now? 82
Explain each of the areas of the FITT Principle. 83-86
What is hyperthermia? 90
What is hypothermia? 93
Chapter 4 – Building Muscular Strength and Endurance
1. What are the health benefits of resistance training (List 10)? 113
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How is muscular strength defined? 113
What is the definition of anaerobic exercise? 113
How many muscles does the body contain? 112
How can muscular strength, mass, and endurance be developed at the same time? 114
Name and define the two types of muscle contractions. 115 (Photo on 116)
Briefly describe circuit resistance training. 126
Describe muscular endurance. 127
Overload and progression – define and describe. 129
Describe how creatine builds muscle mass. 131
Why are vitamins and minerals important for our diet. 131
What are ergogenic aids? 130
Describe what HGH? 132
Why is HGH damaging or dangerous? 132
Describe 5 dangers of steroids. 133
Chapter 5 – Improving Flexibility
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Define flexibility. 152
Briefly explain Tai Chi and Yoga. 153
Name some ways we can help prevent back and neck pain. 159
Write, in order from top to bottom, the 4 sections of the spine. 162
Define ballistic stretching. 158
Dieting – not what you are eating, it’s what’s eating you.
Fat, sugar = survival
We are programmed to put on fat since as little as 200 years ago
Our bodies WANT to store fat, it is used to behaving in an environment where there’s feast and famine –
but there’s no famine anymore!
Bread/sugar trick body into thinking we are getting nutrients but cells don’t get nourished – soooo, we
keep eating and eating and more eating = more pollutants and more calories
Left farms, entered cities, and forgot about our diet and nutrition
We are not eating food – we are eating food-like products – made to have long shelf life
The objective is not to give you a healthy product – it’s one that is made to have long shelf life and give
profit to the company
Processed junk food diet, combined with office life and tech life = disaster
Too much calories and not enough nutrients (= low energy)
Biggest issue to obesity is addiction (cigs had more nicotine added and food has more sugar added).
Food companies engineered to build addiction into food
Manipulate the chemical structure of the food where its NOT filling you up – but your body HAS the
impression that it IS the most fulfilling thing you’ve ever had. Then you need it again, and again, and
again.
They have science and chemical derivatives to manufacture addiction – food is a MULTI-BILLION dollar
business
MSG – excites the brain – your body gets fatter (MSG obesity induced mouse)
Aspartame = very dangerous – found in diet drinks – gives you a buzz (pilots can’t drink it).
Walton studied Aspartame – 90 percent of ind studies showed side effects
So Aspartame, processed sugars, MSG are all ways the food companies bring you back. The food
companies are telling you this (you’ll be sexy and cool) but they are delivering you this (something
addictive, fattening, that makes you unhealthy and miserable).
Sugar produces insulin. Insulin brings the sugar level DOWN so you won’t die. But insulin is the fatproducing hormone. More sugar = more insulin = more fat-producing
1900s = we were exposed to 15 grams a day of fructose / now it’s 70-80 a day / some are 120-150 a day
It’s like putting jet fuel in your body – it’s addictive – it’s a highly processed, unnatural, highly
concentrated product extracted from a plant. Nature wants to deliver a nutrient COMPLEX, not a
concentrated, processed, extracted product that causes chemical imbalances in the body.
Sugar = breads, waffles, syrup, rice, crackers, etc. We eat 150 lbs per year!!! Sugar is in everything!
Sugar increases beta-endorphine (feel good) in the brain. We eat comfort foods to get this feel good
chemical. Foods that become sugar quickly are what our bodies are after.
We have become habituated to the effect of the sugar drug.
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