HEALTHY LIFESTYLE HOSA EXAMINATION 2025/2026
QUESTIONS WITH ANSWERS GRADED A+
✔✔Self-efficacy - ✔✔The amount of confidence an individual has in his or her own
ability to progress even amid tempting situations
✔✔1. Precontemplation
2. Contemplation
3. Preparation
4. Action
5. Maintenance - ✔✔5 stages of change
✔✔Precontemplation - ✔✔stage of change where you are not even considering to
change and may be in denial. Barriers are greater than the benefits
✔✔Contemplation - ✔✔stage of change when you are aware of the problem, but are
ambivalent about changing. You are intending to or seriously thinking about changing
behaviors, but have not made a commitment
✔✔Preparation - ✔✔when you are on the verge of making a specific change and may
be experimenting with small changes
✔✔Action - ✔✔Actually taking action on behavior change and using strategies to resist
temptations, cope with everyday challenges, and prevent relapse
✔✔Maintenance - ✔✔To sustain your newly changed behavior. Must attain the new
behavior from anywhere from 6 months to 5 years
✔✔How many days make a habit? - ✔✔21 days
✔✔specific,measurable, attainable, reward, time-defined - ✔✔SMART Goal stands for?
✔✔Physical Activity - ✔✔Any movement, produced by skeletal muscle, that results in
energy expenditure
✔✔Exercise - ✔✔Planned, structured, and repeptitive bodily movement with the
purpose of improving or maintaining one or more components of physical fitness or
health
✔✔Physical Fitness - ✔✔The ability of the body to function at optimal efficiency
✔✔Speed, power, agility, balance - ✔✔skill related components of physical fitness
, ✔✔Cardiorespiratory endurance - ✔✔Ability of the heart, blood vessels, and lungs to
delvier oxygen to working muscles and essential nutrients during vigorous physical
activity
✔✔Muscular Strength - ✔✔Ability of the muscle to exert a maximum force against
resistance
✔✔Muscular Endurance - ✔✔Ability of the muscle to exert repeated force against
resistance or to sustain muscular contraction
✔✔Flexibility - ✔✔Movement of a joint through full ROM
✔✔Body Composition - ✔✔The amount of body fat in proportion to fat free weight
✔✔5 Principles of Fitness Development - ✔✔Progressive Overload, Specificity,
Reversibility, Individual Differences, Cross Training
✔✔Progressive Overload - ✔✔A gradual increase in physical activity, working a muscle
group or body system beyond accustomed levels
✔✔Specificity - ✔✔Only the muslces or body systems being exercised will show
beneficial changes
✔✔Reversibility - ✔✔Changes occurring with exercise are reversible, and the gradual
fitness loss begins at 48 hours
✔✔Individual Differences - ✔✔principle of fitness development where people vary in
their ability to develop fitness components
✔✔Cross Training - ✔✔principle of fitness development where you participate in 2 or
more types of exercise in one session or alternate sessions for balanced fitness.
✔✔BMI equation - ✔✔kg/m^2
✔✔Overweight classification for BMI - ✔✔>25
✔✔Underweight classification for BMI - ✔✔<18.5
✔✔lungs, heart, muscles - ✔✔Factors that affect V02max
✔✔What does FITT stand for? - ✔✔frequency, intensity, time, type
✔✔Target Heart Rate THR Calculation - ✔✔(HR max- HR rest)*intensity+HR rest
QUESTIONS WITH ANSWERS GRADED A+
✔✔Self-efficacy - ✔✔The amount of confidence an individual has in his or her own
ability to progress even amid tempting situations
✔✔1. Precontemplation
2. Contemplation
3. Preparation
4. Action
5. Maintenance - ✔✔5 stages of change
✔✔Precontemplation - ✔✔stage of change where you are not even considering to
change and may be in denial. Barriers are greater than the benefits
✔✔Contemplation - ✔✔stage of change when you are aware of the problem, but are
ambivalent about changing. You are intending to or seriously thinking about changing
behaviors, but have not made a commitment
✔✔Preparation - ✔✔when you are on the verge of making a specific change and may
be experimenting with small changes
✔✔Action - ✔✔Actually taking action on behavior change and using strategies to resist
temptations, cope with everyday challenges, and prevent relapse
✔✔Maintenance - ✔✔To sustain your newly changed behavior. Must attain the new
behavior from anywhere from 6 months to 5 years
✔✔How many days make a habit? - ✔✔21 days
✔✔specific,measurable, attainable, reward, time-defined - ✔✔SMART Goal stands for?
✔✔Physical Activity - ✔✔Any movement, produced by skeletal muscle, that results in
energy expenditure
✔✔Exercise - ✔✔Planned, structured, and repeptitive bodily movement with the
purpose of improving or maintaining one or more components of physical fitness or
health
✔✔Physical Fitness - ✔✔The ability of the body to function at optimal efficiency
✔✔Speed, power, agility, balance - ✔✔skill related components of physical fitness
, ✔✔Cardiorespiratory endurance - ✔✔Ability of the heart, blood vessels, and lungs to
delvier oxygen to working muscles and essential nutrients during vigorous physical
activity
✔✔Muscular Strength - ✔✔Ability of the muscle to exert a maximum force against
resistance
✔✔Muscular Endurance - ✔✔Ability of the muscle to exert repeated force against
resistance or to sustain muscular contraction
✔✔Flexibility - ✔✔Movement of a joint through full ROM
✔✔Body Composition - ✔✔The amount of body fat in proportion to fat free weight
✔✔5 Principles of Fitness Development - ✔✔Progressive Overload, Specificity,
Reversibility, Individual Differences, Cross Training
✔✔Progressive Overload - ✔✔A gradual increase in physical activity, working a muscle
group or body system beyond accustomed levels
✔✔Specificity - ✔✔Only the muslces or body systems being exercised will show
beneficial changes
✔✔Reversibility - ✔✔Changes occurring with exercise are reversible, and the gradual
fitness loss begins at 48 hours
✔✔Individual Differences - ✔✔principle of fitness development where people vary in
their ability to develop fitness components
✔✔Cross Training - ✔✔principle of fitness development where you participate in 2 or
more types of exercise in one session or alternate sessions for balanced fitness.
✔✔BMI equation - ✔✔kg/m^2
✔✔Overweight classification for BMI - ✔✔>25
✔✔Underweight classification for BMI - ✔✔<18.5
✔✔lungs, heart, muscles - ✔✔Factors that affect V02max
✔✔What does FITT stand for? - ✔✔frequency, intensity, time, type
✔✔Target Heart Rate THR Calculation - ✔✔(HR max- HR rest)*intensity+HR rest
