How To Write Specific Measureable Long Term Goals
HOPE Segment 1 Exam Review
In addition to knowing these topics, please go through your GRADEBOOK, reviewing all of your projects and teacher comments. These are some minimum areas to focus, but you are responsible for all lesson content in HOPE.
Getting Started
1. Compare and contrast Health related and Skill related fitness components:
Health related is when you perform activities and it improves each of the health related fitness areas. While the skill related fitness areas improve on your body’s ability to perform complex movements in everyday life.
2. Evaluate how to write specific, measureable short term steps for a specific, measureable long term goal:
Be as clear and precise. make it measurable, where you can have a goal. Be specific. Have it be specific, measurable, and achievable.
3. Explore long-term benefits of physical activity:
Increase chance of injury, heart disease, cancer, overall heart, strong bone
4. …show more content…
Explore the FITT and SPORT Training Principles and how to apply them in physical activity to make progress:
FITT:
SPORT:
5. Evaluate how to create an exercise routine tailored to improve one of the components:
6. Explain how to measure and monitor fitness levels and to create an individualized workout plan:
7. Evaluate how to substitute different exercises in your daily routine when you suffer an injury:
8. Explore the importance of selecting a sport/activity specific warming up and cooling down for a fitness routine:
Warming up: properly ensures your body and is ready to safely handle the stress of physical activity
Cooling down: will allow you to normalize your heart rate, relax your muscles, and allow your body to recover properly.
9. Understand baseline fitness testing and how to interpret data around these tests:
10. Compare and contrast the risks, safety procedures, rules, and equipment associated with specific physical activities:
11. Evaluate how to select appropriate equipment for a physical activity and the environment where it will be performed:
Cardiovascular
1. Imagine a member of your family was diagnosed with a stroke, heart attack, or high blood pressure. To ensure you and other family members are not affected, what type of preventions, symptoms, and treatments would you research: High blood pressure: Symptoms- if you are dizzy or have blurred vision or you can have regular physicals
Preventions: look up a proper diet and maintain a healthy weight and plenty of aerobic exercise.
Treatment: You would be given medications. Also be told to go on a low sodium and fat diet. Also can be recommended to a specific weight loss program.
Heart attack:
Symptoms: If you experience chest pain, dizziness, shortness of breath, vomiting, or heart burn.
Preventions: Exercise regularly, have a healthy diet low in fat, cholesterol, and sodium, quit smoking, and controlling your blood pressure.
Treatment: Be given medication early to control blood pressure, prevent blood clots, and relax arteries. Can also be given surgery if severe.
High blood pressure:
Stroke:
Symptoms: can experience weakness, difficulty talking, sweating, confusion, or can lead to death.
Preventions: participate in regular exercise, stop smoking, follow fat and low cholesterol diet and watch weight.
2. You are a trainer at a gym and need to create a routine for your client. What type of aerobic and anaerobic activities would you come up with making sure to include the benefits of each activity: aerobic: go on the treadmill for 30 minutes with the speed on either high or medium. One hour of pilates
Anaerobic: lift weights 5 times for 30 seconds or less. Do 50 push ups
3. What are the various methods to monitor cardiovascular activity, analyze the importance of attaining your target heart rate zone, and how to monitor and alter intensity during aerobic exercise:
4. Calculate and interpret how to monitor target heart rate zones for you and your client and why it is important to maintain this zone:
1. Obtain your max heart rate(MHR) by subtracting your age from 20
2. Subtract your resting heart rate(RHR) from your MHR
3. the lower limit of your heart rate reserve(HRH) for training purposes is 50% and the safe upper limit is 85%. To calculate this range multiply these limits by your results in step two.
4. Add your RHR to the results from step three. Should two answers, one for upper and lower.
5. Calculate and analyze the mean, median and mode and how they apply to fitness norms:
Mean: heart rate for person our age
Median: We could survey a number of people and compare our heart rate to the middle number reported
Mode: We could compare our heart rate to the number that was reported most frequently
Consumer Fitness
1. You are given a paycheck each month. Being a responsible adult means balancing your income. Create and analyze a weekly and monthly budget. What are fixed and variable expenses and how do they apply to a budget:
Fixed expenses: expenses that do not change each month like a car payment.
Variable expenses: expenses that can change each month like money spent on eating our or entertainment.
2. What are the different methods of paying for merchandise? Compare and contrast the benefits of each of these methods:
Cash: money given by the gov. pros- spending is easily tracked cons- can be lost or stolen
Check: written order. Usually on a standard printed form directing a bank to pay from your account pros- spending is easily tracked, convenience. Cons-not accepted, insufficient finds
Credit card: card allowing someone to make a purchase on borrowed money pros- building credit, convenience, emergencies cons-interest rates, late & annual fees, over spending/needless spending, lost/forgotten bills.
Debit card: card that enables the holder to withdraw money or to have the cost of purchases charged directly to the holder’s bank account pros- convenience cons- fees
3. Compare and contrast the 5 different advertising techniques:
Bandwagon: persuading people to do something by letting them know others are doing it ex: “Everyone else has this product.” & “Be part of the in-crowd”
Glittering generalities: generalized statements that is exaggerated. ex: “Brand x is contains greater whitening agents than brand Y”
Plain folks: no surprise or gimmicks, because this product is for common man ex: “just ask George”
Scientific evidence: provides you the results of surveys or lab tests ex: “Four out of five doctors recommend this product”
Testimonial: have a celeb persuade you to get product ex: “I use this shampoo because it makes my hair beautifully manageable” -One Direction
4. Technology and fitness have recently collided. Explore examples of how technology and fitness have come together to benefit the fitness world:
5. Evaluate and analyze some valid fitness products and services? What makes a fitness product or service valid and what factors should you take into consideration when choosing these products/services:
Mental Health
1. What are psychological characteristics and how do they contribute to overall health:
2. Examine the mind-body connection and FAT triangle:
3. Explore the relationship between exercise and stress levels:
4. What are the various stress reduction techniques and how do you affectively apply them:
5. What are the characteristics of eating disorders, depression, self-esteem vs. self-image:
Eating disorders:
Self-esteem vs.
self-image:
6. Identify warning signs of suicide:
Use of drugs/alcohol, giving away important items, threatening suicide, extreme moods, frequent rage/anger, dangerous/risky behavior, feeling of hopelessness, withdrawal from friends and family, pessimistic attitude, and sleep disturbances.
7. Explain mental health resources and identify scenarios when these are appropriate:
Skill-related Fitness
1. Explore the differences between Health vs. Skill related fitness as well as the components of each, are they similar or different and how:
2. What are the differences between activities that can strengthen areas of flexibility, agility, balance, coordination, power, reaction time and speed. How do you apply these skills in your own workouts:
3. What are the challenges to skill-related fitness components, how would you improve them:
4. Compare and contrast how movement skills from one physical activity can be transferred and used in other physical activities, what would an example look
like: 5. Have you ever fallen accidentally, pulled a muscle, sprained your ankle, experienced soreness in your neck or back, or had shin splints? At some point in life nearly all of us will experience a physical injury that may temporarily or even permanently affect our ability to perform different skills, provide an example of how you injured yourself and some safety tips that could have prevented it:
In addition to knowing these topics, please go through your GRADEBOOK, reviewing all of your projects and teacher comments. These are some minimum areas to focus, but you are responsible for all lesson content in HOPE.
Getting Started
1. Compare and contrast Health related and Skill related fitness components:
Health related is when you perform activities and it improves each of the health related fitness areas. While the skill related fitness areas improve on your body’s ability to perform complex movements in everyday life.
2. Evaluate how to write specific, measureable short term steps for a specific, measureable long term goal:
Be as clear and precise. make it measurable, where you can have a goal. Be specific. Have it be specific, measurable, and achievable.
3. Explore long-term benefits of physical activity:
Increase chance of injury, heart disease, cancer, overall heart, strong bone
4. …show more content…
Explore the FITT and SPORT Training Principles and how to apply them in physical activity to make progress:
FITT:
SPORT:
5. Evaluate how to create an exercise routine tailored to improve one of the components:
6. Explain how to measure and monitor fitness levels and to create an individualized workout plan:
7. Evaluate how to substitute different exercises in your daily routine when you suffer an injury:
8. Explore the importance of selecting a sport/activity specific warming up and cooling down for a fitness routine:
Warming up: properly ensures your body and is ready to safely handle the stress of physical activity
Cooling down: will allow you to normalize your heart rate, relax your muscles, and allow your body to recover properly.
9. Understand baseline fitness testing and how to interpret data around these tests:
10. Compare and contrast the risks, safety procedures, rules, and equipment associated with specific physical activities:
11. Evaluate how to select appropriate equipment for a physical activity and the environment where it will be performed:
Cardiovascular
1. Imagine a member of your family was diagnosed with a stroke, heart attack, or high blood pressure. To ensure you and other family members are not affected, what type of preventions, symptoms, and treatments would you research: High blood pressure: Symptoms- if you are dizzy or have blurred vision or you can have regular physicals
Preventions: look up a proper diet and maintain a healthy weight and plenty of aerobic exercise.
Treatment: You would be given medications. Also be told to go on a low sodium and fat diet. Also can be recommended to a specific weight loss program.
Heart attack:
Symptoms: If you experience chest pain, dizziness, shortness of breath, vomiting, or heart burn.
Preventions: Exercise regularly, have a healthy diet low in fat, cholesterol, and sodium, quit smoking, and controlling your blood pressure.
Treatment: Be given medication early to control blood pressure, prevent blood clots, and relax arteries. Can also be given surgery if severe.
High blood pressure:
Stroke:
Symptoms: can experience weakness, difficulty talking, sweating, confusion, or can lead to death.
Preventions: participate in regular exercise, stop smoking, follow fat and low cholesterol diet and watch weight.
2. You are a trainer at a gym and need to create a routine for your client. What type of aerobic and anaerobic activities would you come up with making sure to include the benefits of each activity: aerobic: go on the treadmill for 30 minutes with the speed on either high or medium. One hour of pilates
Anaerobic: lift weights 5 times for 30 seconds or less. Do 50 push ups
3. What are the various methods to monitor cardiovascular activity, analyze the importance of attaining your target heart rate zone, and how to monitor and alter intensity during aerobic exercise:
4. Calculate and interpret how to monitor target heart rate zones for you and your client and why it is important to maintain this zone:
1. Obtain your max heart rate(MHR) by subtracting your age from 20
2. Subtract your resting heart rate(RHR) from your MHR
3. the lower limit of your heart rate reserve(HRH) for training purposes is 50% and the safe upper limit is 85%. To calculate this range multiply these limits by your results in step two.
4. Add your RHR to the results from step three. Should two answers, one for upper and lower.
5. Calculate and analyze the mean, median and mode and how they apply to fitness norms:
Mean: heart rate for person our age
Median: We could survey a number of people and compare our heart rate to the middle number reported
Mode: We could compare our heart rate to the number that was reported most frequently
Consumer Fitness
1. You are given a paycheck each month. Being a responsible adult means balancing your income. Create and analyze a weekly and monthly budget. What are fixed and variable expenses and how do they apply to a budget:
Fixed expenses: expenses that do not change each month like a car payment.
Variable expenses: expenses that can change each month like money spent on eating our or entertainment.
2. What are the different methods of paying for merchandise? Compare and contrast the benefits of each of these methods:
Cash: money given by the gov. pros- spending is easily tracked cons- can be lost or stolen
Check: written order. Usually on a standard printed form directing a bank to pay from your account pros- spending is easily tracked, convenience. Cons-not accepted, insufficient finds
Credit card: card allowing someone to make a purchase on borrowed money pros- building credit, convenience, emergencies cons-interest rates, late & annual fees, over spending/needless spending, lost/forgotten bills.
Debit card: card that enables the holder to withdraw money or to have the cost of purchases charged directly to the holder’s bank account pros- convenience cons- fees
3. Compare and contrast the 5 different advertising techniques:
Bandwagon: persuading people to do something by letting them know others are doing it ex: “Everyone else has this product.” & “Be part of the in-crowd”
Glittering generalities: generalized statements that is exaggerated. ex: “Brand x is contains greater whitening agents than brand Y”
Plain folks: no surprise or gimmicks, because this product is for common man ex: “just ask George”
Scientific evidence: provides you the results of surveys or lab tests ex: “Four out of five doctors recommend this product”
Testimonial: have a celeb persuade you to get product ex: “I use this shampoo because it makes my hair beautifully manageable” -One Direction
4. Technology and fitness have recently collided. Explore examples of how technology and fitness have come together to benefit the fitness world:
5. Evaluate and analyze some valid fitness products and services? What makes a fitness product or service valid and what factors should you take into consideration when choosing these products/services:
Mental Health
1. What are psychological characteristics and how do they contribute to overall health:
2. Examine the mind-body connection and FAT triangle:
3. Explore the relationship between exercise and stress levels:
4. What are the various stress reduction techniques and how do you affectively apply them:
5. What are the characteristics of eating disorders, depression, self-esteem vs. self-image:
Eating disorders:
Self-esteem vs.
self-image:
6. Identify warning signs of suicide:
Use of drugs/alcohol, giving away important items, threatening suicide, extreme moods, frequent rage/anger, dangerous/risky behavior, feeling of hopelessness, withdrawal from friends and family, pessimistic attitude, and sleep disturbances.
7. Explain mental health resources and identify scenarios when these are appropriate:
Skill-related Fitness
1. Explore the differences between Health vs. Skill related fitness as well as the components of each, are they similar or different and how:
2. What are the differences between activities that can strengthen areas of flexibility, agility, balance, coordination, power, reaction time and speed. How do you apply these skills in your own workouts:
3. What are the challenges to skill-related fitness components, how would you improve them:
4. Compare and contrast how movement skills from one physical activity can be transferred and used in other physical activities, what would an example look
like: 5. Have you ever fallen accidentally, pulled a muscle, sprained your ankle, experienced soreness in your neck or back, or had shin splints? At some point in life nearly all of us will experience a physical injury that may temporarily or even permanently affect our ability to perform different skills, provide an example of how you injured yourself and some safety tips that could have prevented it: