DC Lifetime Fitness SUPER ULTRA

Briefly explain when the best time would be to utilize static stretching in your workout and why.

The best time to utilize static stretching in your workout is post-workout during the cool down period. This is because after your workout your muscles are loose and warm. Static stretching during this time allows for an increase in blood flow to your muscles as well as increasing your muscle flexibility.

Briefly explain when the best time would be to utilize static stretching in your workout and why.

The best time to utilize static stretching in your workout is post-workout during the cool-down period. This is because after your workout your muscles are loose and warm. Static stretching during this time allows for an increase in blood flow to your muscles as well as increasing your muscle flexibility.

The best time to utilize static stretching in your workout

The best time to utilize static stretching in your workout would be post workout. This is because after you workout your muscles are warm and loose, static stretching increases blood flow and flexibility at this stage.

Briefly explain when the best time to utilize static stretching in your workout would be, and why.

The best time to utilize static stretching in your workout would be when you are cooling down after your workout. This is because your muscles have become warm and loose from the workout, helping to promote further flexibility and increase the blood flow to your muscles.

What is the biggest reason individuals lose motivation and end up frustrated with efforts to improve fitness levels?

The biggest reason individuals lose motivation and end up frustrated with efforts to improve fitness levels is because they have no set goal or plan in mind.

Briefly describe your exercise plan that you have developed to meet your fitness goals.

The exercise plan I have created that meet my fitness goals consists of an hour long exercise with a cardiovascular burst towards the end. In addition, I will stretch before and after. Finally, the exercise plan will be finished with strength and cardiovascular exercises. By doing this I hope to regain more muscle mass than fat and create a plan that I will be able to stick with long after this class.

What is the goal of Circuit Training?

The goal of Circuit Training is To keep the heart rate level elevated while doing a wide array of exercises.

What is the goal of Circuit Training?

The goal of Circuit Training is to complete many different exercises for different muscles, all while keeping your heart rate up.

Briefly explain how cardiovascular and resistance exercises are measured.

The intensity level of cardiovascular exercise is measured by your heart rate; while the intensity of resistance exercise is measured by reps, number of sets, and the amount of weight or resistance.

Body Composition

The ratio of fat tissue to lean muscle tissue and bone in the body.

Briefly describe the relationship between your heart rate and exercise.

The relationship between your heart rate and exercise is the higher intensity of the workout, the higher your heart rate will be. The lower the intensity of the exercise the lower your heart rate will be. This shows how heart rate and exercise are interconnected.

Briefly describe the social benefits of exercise.

The social benefits of exercise include a feeling of inclusion and belonging, being able to meet new people, as well as finally increasing your social skills.

Briefly describe the social benefits of exercise.

The social benefits of exercise include, meeting new people, increases the feelings of belonging and promotes social skills. Through exercising people share a common interest and goal, through working together people can build a healthy relationship. Belong to a certain team or group gives individuals a purpose, being supported by your teammates gives you a sense of being needed, and encourages you to complete your fitness goals. Finally, social skills are promoted by playing a sport or exercising together because you learn to encourage others, work as a team and support those around you.

What are the three elements you need to record with each strength training exercise

The specific exercise performed, the rep and set, and the amount of time spent

What are the three elements you need to record with each strength training exercise?

The three elements that I need to record with each strength training exercise is the description of the activity, specific exercises, what muscle group is worked, and the total time spent on the activity.

What type of people would benefit from Plyometrics? What sports might they participate in?

The type of people that would benefit from plyometrics are athletes looking to increase their verticle jump. Sports such as volleyball, football, even skateboarding.

Think about your workout for a moment; then identify the type of stretching that would best fit for you; explain why.

The type of stretching that would best fit me and my work out is stretching focusing on my calves, hamstrings and quads. In addition I would use dynamic stretching before my workout and static stretching after my workout. I would focus on these main muscle groups because I mainly run and bike for my workout where the muscles are commonly used. I would use dynamic before and static after to prevent injuries (using static before may cause injuries and is best to be used after.) Overall, the best stretches for me should focus on my leg and lower back muscles and I will use a combination of dynamic and static stretching to prevent injuries.

Think about your workout for a moment; then identify the type of stretching that would best fit for you; explain why.

The type of stretching that would best fit me would be dynamic stretching because it strengthens muscles, and it helps you with improving your muscle development as well as allowing you to have a functional range of motion. It can also be used to focus in a specific sport, which would be very useful for me spefically.

Think about your workout for a moment; then identify the type of stretching that would be the best fit for you; explain why.

The type of stretching that would best fit me would be dynamic stretching. This is because it allows you to improve your functional range of motion, and it has multiple muscular benefits. It also helps if you are focused in a particular sport, which would be useful to me in the sports I focus most on.

Think about your workout for a moment; then identify the type of stretching that would be the best fit for you; explain why.

The type of stretching that would best fit me would be dynamic stretching. This is because it allows you to improve your functional range of motion, and it has multiple muscular benefits. It also helps if you are focused on a particular sport, which would be useful to me in the sports I focus most on.

Give 3 examples of behavioral strategies to help you achieve your fitness goals.

Three behavioral strategies to help you achieve your goals include making a list of specific goals, making a plan to actively achieve your goals, and finally to analyze these goals and make sure that they are S.M.A.R.T.

List 3 benefits from including a cool down in your workout.

Three benefits of including a cool down in your workout are allowing the circulatory system return to its normal state preventing fainting, Provides mental reflection, and relaxes tension from the workout.

List 3 benefits from including a cool down period in your workout.

Three benefits of including a cool down period in your workout are that it provides time for one to mentally reflect, it relaxes muscle tension from the workout, and it allows the circulatory system to return back to its original state.

List 3 benefits to including a Warm Up in your workout.

Three benefits to including a Warm Up in your workout are that it increases muscle temperature, increases blood temperature, and finally it can prevent soreness.

Briefly list 3 of the 4 characteristics of aerobic exercise found in the chart in your lesson

Three characteristics are using lipids with oxygen for energy, longer activity time (cross country), and the goal is to increase muscle endurance.

Briefly list 3 of the 4 characteristics of aerobic exercise found in the chart in your lesson.

Three characteristics are using lipids with oxygen for energy, longer activity time (cross country), and the goal is to increase muscle endurance.

Briefly list 3 of the 4 characteristics of aerobic exercise found in the chart in your lesson.

Three characteristics of aerobic exercise include the fact that it involves low-intensity sports, that it takes a long time, and finally that the goal is to increase endurance in cardio/muscle.

Give 3 examples of behavioral strategies to help you achieve your fitness goals.

Three examples of behavioral strategies to help you achieve your fitness goals is to make a list of specific goals, analyze your goals, make sure they SMART, and make an action plan to achieve your goals.

Give a minimum of 3 examples of how to put proper technique and gear into practice in your workouts.

Three examples of how to put proper technique and gear into practice in workout are using correct techniques, wearing proper shoes, and replacing those shoes every 300 miles can all help. You can also have helmets, eye protection, and mouthguards in your workouts.

What are three important strategies to use when setting your fitness goals?

Three important strategies to use when setting your fitness goals are to make a list of specific goals, analyze these goals and make sure they are S.M.A.R.T., and finally make a plan in order to achieve these goals.

What are three important strategies to use when setting your fitness goals?

Three important strategies to use when setting your fitness goals is analyze your goals, are they SMART, make a list of specific goals, and make an action plan to achieve your goals.

What are the 3 macronutrients?

Three macronutrients are carbohydrates, proteins and fats.

List at least 3 strategies for your Warm Up prior to your workout.

Three strategies for your Warm Up prior to your workout are to start slow, use technology, and gradually increase intensity.

What are 3 things you should consider when making food choices?

Three things to consider when making food choices are how far did the food travel, how colorful is your plate, and what are the ingredients?

Identify the muscle labeled #5

Tibialis

This refers to how many minutes you spend in each area of fitness:

Time

How hard or how difficult, usually measured with heart rate

Intensity

This refers to the amount of work, or effort that is involved in your exercise:

Intensity

Briefly explain the benefits of Interval Training.

Interval training allows the athlete an increased ability to deliver oxygen to working muscles, and increase speed and endurance.

Briefly explain why skipping meals is a bad idea if you are trying to lose weight.

Its a bad idea to skip meals if you are trying to lose weight because by skipping meals your metabolism slows down. This means that you will actually start to gain weight rather than lose weight.

Identify the muscle labeled #11

Latissimus Dorsi

Identify the muscle labeled #11

Latissimus Dorsi (Lats)

The main goal of static stretching is to

Lengthen a muscle

Hamstrings

Located just below the glutes, the Hamstrings help pull the upper leg toward the back of the body.

Choose the goal below that is a Smart Goal.

Lower resting heart rate to 60 bpm

Quadriceps

Made up of four individual muscles, the Quadriceps provide movement to the upper leg toward the front of the body, antagonists to the motion of the Hamstrings.

Three steps of goal setting

Make a list of specific goals Analyze your goals, are they S.M.A.R.T? Make an action plan to achieve your goals

Goal setting strategies:

Make a list of specific goals, keep my goals SMART, and make an action plan to achieve my goal

What are three important strategies to use when setting your fitness goals?

Make a list of specific goals. Analyze your goals, are they S.M.A.R.T? Make an action plan to achieve your goals.

Select the three examples of the mental/emotional benefits of regular exercise:

Managing stress, increasing self esteem, and the decreased risk of depression.

Refers to the projected number of beats the heart should beat in one minute during exercise

Maximum Heart Rate

This is the highest your heart should be in one minute come to exceed this would be dangerous

Maximum heart rate

One important requirement in setting a fitness goal would be to make sure it is

Measurable

Social benefits of exercise

Meeting New People The Feeling of Belonging Promoting Social Skills

How does mixing up your workout routine help prevent injuries?

Mixing up your workout helps to prevent injuries because it allows your body to workout different muscle groups and adds in strength training.

How does mixing up your workout routine help prevent injuries?

Mixing up your workout routine helps to prevent injuries because it uses different muscle groups rather than the repeated use of one muscle group usually causing an injury. Mixing up your routine with several low impact exercises is essential to injury prevention.

Briefly explain how monitoring your urine can tell you how much fluid you've lost.

Monitoring the color and frequency of your urine can determine how much fluid is lost because if you are not urinating often or it is a dark color this indicates high dehydration. If you are well hydrated your urine should be clear.

Briefly explain how monitoring your urine can tell you how much fluid you've lost.

Monitoring your urine can tell you how much fluid you lost, because the more dehydrated you become, the darker your urine will be. You can stay well-hydrated by monitoring your urine and making sure it's more clear.

How long is aerobic exercise

More than 25 seconds or more than 15 reps

Is progress linear?

No. every up and down counts

Three ways the body burns calories

Normal body functions Digestion. Exercise.

Substances that provide nourishment essential for growth and the maintenance of life.

Nutrients

What are nutrients?

Nutrients are beneficial to the body and its daily functions. Nutrients help with development, growth, and repairing cells. Nutrients provide these and many other benefits to the body. They are the backbone to bodily functions and overall health. Overall, nutrients are substances that provide benefits necessary for life.

What are nutrients?

Nutrients are substances that provide the body with the nourishment it needs to grow and maintain its life.

What purpose do nutrients serve in the human body?

Nutrients provide nourishment for growth and development, tissue and cell repair and creation. Nutrients are the backbone of bodily functions and overall health.

These muscles help provide a twisting motion to the entire core

Obliques

These muscles help provide a twisting motion to the entire core.

Obliques

Briefly explain one common mistake people make when exercising.

One common mistake people make while exercising is that they may do the same exercises over and over again because they are easy/comfortable and they think that it is helping, but it isn't. Actually, you can drop fitness levels when doing the same exercises over and over

State and explain 1 myth regarding hydration.

One myth regarding hydration is soda quenches your thirst. This statement is false because most carbonated beverages are caffeinated. This caffeine is diuretic which in takes water out of the body. Thus increasing the dehydration of your body.

State and explain 1 myth regarding hydration.

One myth regarding hydration is that you can't drink too much water when, in fact, you can. There is a condition called hyponatremia attached to drinking too much water, though it is very rare, and can sometimes cause death.

Write one of the fitness goals you created in this Unit; explain what information you used from the Fit Test 1 to develop this goal.

One of the fitness goals I created in this unit was to be able to run a 7 minute mile. I used information from the Fit Test 1, including my original time to run a mile, as well as my infrequency in terms of exercise and endurance, in order to develop this goal. I believe that with consistent exercise and training I can achieve this goal.

Identify the muscle labeled #1

Pectorals

Briefly explain why people gravitate to the same exercises over and over again.

People gravitate to the same exercise over and over again because they are comfortable and confident in the same exercises.

Briefly explain why people gravitate to the same exercises over and over again.

People gravitate to the same exercises over and over again because some find it easier than adding variety to their workouts. It is easier use repetition rather than creating new exercises.

What type of people would benefit from Plyometrics? What sports might they participate in?

People looking to gain height in jumps would benefit from Plyometrics. They may participate in sports such as basketball, volleyball, or dance.

This muscle group is made up of 4 muscles and are responsible for the upper leg movement toward the front of the body

Quadriceps

This muscle group is made up of four muscles and are responsible for the upper leg movement toward the front of the body

Quadriceps

What does SMART stand for?

S- Specific: Make sure your goal is specific, i.e., Lose 10 pounds vs. Lose weight M- Measurable: Can you actually measure your goal? If not, revise it so you can. A- Attainable: Is your something you could actually accomplish? R- Realistic: given your history, and what resources you have, ask yourself if your goal is realistic. T- Timely: It's important to think about the time

Briefly explain the difference between simple and complex carbohydrates.

Simple carbohydrates are those that have a high sugar content and will increase your blood sugar levels. Complex carbohydrates, however, are high in fiber and are usually made from whole grains.

It is important to break fitness goals into

Smaller more manageable steps

Give 3 examples of behavioral strategies (actions you can do) to help you achieve your fitness goals.

Some behavioral strategies you can use to help you achieve your fitness goals would be to set smaller specific goals, create an action plan to assist you in reaching your goals, and analyzing and making sure your goals follow S.M.A.R.T.

Briefly state some of the benefits of cross training.

Some of the benefits of cross training are coordination, leg strength, and also cardiovascular endurance.

Briefly state some of the benefits of cross training.

Some of the benefits of cross training include an introduction of variety into your workout, a higher overall level of fitness, a stronger athletic performance, and finally it builds strength and endurance in areas of your body that aren't exercised regularly in your normal sport.

What are a few things you should keep in mind when starting Interval Training.

Somethings to keep in mind when starting interval Training is before starting one should aways warm up, after one should start slow with walking or jogging, finally, during rest periods one should decrease their heart rate to 110 bpm.

Briefly list 3 of the 4 characteristics of anaerobic exercise found in the chart in your lesson

Sorted carbs for energy, high intensity, short time, increase strength

Your fitness goal should be

Specific measurable attainable realistic and timely

What does SMART stand for?

Specific, Measurable, Attainable, Realistic, Timely

warmup strategies:

Start slow. Whether you are walking, jogging, doing light calisthenics, or cardio activities you should start off at a slower pace, about 40-50% effort of heightened exercise levels. Warm up for 5-10 solid minutes. The warm up should be a sustained time period of continued low intensity exercise. Gradually increase intensity. As your warm up time goes on, begin to slowly step up the intensity. Choose sport specific warm ups. If you are about to swim the 100 m breaststroke, start by slowly warming up your body in the pool with some basic exercises. If you are about to run a 10 k race, start by walking, and then gaining speed to a jog, possibly adding in some form running movements like high knees or skipping. Don't stretch cold muscles! Many people think warming up is sitting on the floor and stretching. This is not a healthy practice, and can actually do much more damage than good. Do those stretches at the end of your warm up. Use technology. There are literally thousands of short warm up videos you can access even just searching on YouTube. You can get stuck in a rut with our exercises, and a simple web search can help spice up your warm up.

Sitting and holding a difficult position for 20 to 30 seconds is

Static stretching

A type of physical exercise specializing in the use of resistance to induce muscular contraction which builds muscular strength and endurance:

Strength training

Flexibility training

Stretching that helps prevent cramps, stiffness, and injuries, and can give you a wider range of motion.

Briefly explain how sweat helps the body during exercise.

Sweat helps the body during exercise by acting as a cooling method primarily by when your muscles contract and your body temperature rises sweat helps to combat this rise in temperature and the body secretes this water rich moisture and helps to cause evaporative cooling.

Always try to break larger fitness goals into several smaller, more manageable objectives. (T/F)

T

Better known as your Calf Muscle, the Gastrocnemius is vital in the up and down movement of your foot. (T/F)

T

Cross training is the practice of incorporating different exercises, activities, or sports into your normal fitness routines. (T/F)

T

Even if you are simply walking for 3-7 minutes, allowing your body to slowly recover from exercise by allowing it to return to normal body functions is a key element to cooling down. (T/F)

T

Every sport, fitness activity, or exercise has some basic safety guidelines to follow. (T/F)

T

Fast food is high in calories and very low in nutrition. (T/F)

T

Fitness goals can be based around a specific sport or athletic goal; or based around a physical goal like weight management, or a combination of both. (T/F)

T

Food is fuel for the body. (T/F)

T

Getting stuck in a fitness rut, doing the same things over and over again, is a common mistake many people make. (T/F)

T

Heart Disease is the number one killer of adults in the USA. (T/F)

T

Heart rate is a key component in managing your exercise. (T/F)

T

If you can really get the purpose or the reason you exercise; then the difficulties or obstacles that get in your way will be easier to overcome. (T/F)

T

In warm up activities one of the body's main cooling systems, sweating, is activated. This helps prevent overheating during strenuous exercise. (T/F)

T

Injuries are a quick way to bring your fitness efforts to a halt; no one can reach his or her fitness goals if he or she is injured. (T/F)

T

It is important to know how to stretch properly for it to be effective. (T/F)

T

Nutrient dense foods will not be found in a box, or in a bag! (T/F)

T

Nutrition and diet habits are developed by the choices you make. (T/F)

T

One excellent discipline that combines both static and dynamic stretching motions is Yoga. (T/F)

T

One important requirement of setting fitness goals is to be sure you have the resources to accomplish that goal. (T/F)

T

Plyometric training is a form of conditioning that focuses primarily on speed and explosion. (T/F)

T

Poor hydration can hinder you from reaching peak performance during your workouts. (T/F)

T

Recent health projections estimate that 1 out of every 3 children and adolescents in our country will develop Type II Diabetes due to poor nutrition and lack of exercise. (T/F)

T

Static stretching can be done at the end of your warm up and in your cool down time. (T/F)

T

Static stretching should be done during your cool down to be effective. (T/F)

T

Stretching cold muscles can cause injury even before you begin to exercise (T/F)

T

The Abdominals are our major muscles that provide movement for the spine and mid region of the body. (T/F)

T

The Deltoid forms the rounded curve of the shoulder, helping to provide movement of the upper arm. (T/F)

T

The United States has the most overweight population of any country in the world. (T/F)

T

The goal of circuit training is to keep the heart rate level elevated while performing exercises that involve a wide range of muscle groups. (T/F)

T

The human body can survive only a few days without water, and roughly 70% of your body is comprised of water. (T/F)

T

The intensity level of cardiovascular exercise is measured by your heart rate. (T/F)

T

There are two main types of exercise: Aerobic and Anaerobic (T/F)

T

There is a definite relationship between your heart rate and the intensity of your exercise. (T/F)

T

Too often in the area of fitness, planning is an afterthought; it is important to have a plan to reach your fitness goals. (T/F)

T

Type refers to either aerobic or anaerobic exercise. (T/F)

T

When setting fitness goals it's important to plan activities and workouts you enjoy doing. (T/F)

T

When you repeatedly train muscles for a particular sport, let's say swimming, you develop a level of strength and endurance. (T/F)

T

Your fitness goals should determine the intensity of your workouts. (T/F)

T

Refers to the number of beats that you want to keep your heart rate at during exercise, it is between 60% and 80% of your maximum heart rate.

Target Heart Rate

Briefly explain what is meant by Target Heart Rate.

Target Heart Rate is 80 or 60 percent of your Maximum Heart rate per minute. This is the heart rate desired during exercise.

Briefly explain what is meant by Target Heart Rate.

Target Heart Rate is a range in which your body should be during exercise. Your max heart rate is used to find this range. To find the range, your lower bound is 60% of your MHR, and your upper bound is 80% of you MHR.

Bouncing while stretching Can cause

Tearing of muscle tissue

Bouncing while stretching can cause

Tearing of muscle tissue

Abdominals

The Abdominals are our major muscles that provide movement for the spine and mid region of the body.

Biceps

The Biceps are our "flex in the mirror" muscles helping to provide movement of the lower arm.

Deltoids

The Deltoid forms the rounded curve of the shoulder, helping to provide movement of the upper arm.

Glutes

The Glutes are what you are sitting on right now and help provide movement to the upper leg.

Latissimus Dorsi (Lats)

The Lats are located in the in the middle to lower back region, and help provide movement of the spine and the arms as well.

What is PRICE

"P" is for Protection - Protect the injured person and the area being treated but also PROTECT YOURSELF. If the injury was on the sports field, stop the game. Protect the area being treated with a splint if possible. If the patient can move, carefully move them to a safer area using a stretcher or a crutch, but if there is any doubt, do "R" is for Rest - Allow an injury time to heal. Being brave and playing through the pain is not wise. Ensure rehabilitation time to allow even a small injury to heal. "I" is for Ice - By applying ice either from a freezer, an Ice Pack, or even a pack of peas on to the injury, you will reduce the pain and inflammation. It is advisable to wrap the ice pack in a cloth to prevent cold burns on the skin. "C" is for Compression - Compression of the swollen area will help to reduce the swelling. Using a stretchy bandage such as Cohesive Bandage, Elastic Adhesive Bandage or Tubular Bandage will suffice. "E" is for Elevation - Elevating the injured area so that it is above the heart reduces the flow of blood to the area and reduces swelling. Again, ensure the patient is completely comfortable and do not elevate an injured area if this causes excessive pain.

social benefits of exercise:

- meet new people -feel belonging -promote social skills/leadership

at least 3 Benefits of Including a Cool Down Period in Your Workout:

-Allows circulatory system to return to its normal state. Just as the warm up helped you decrease the initial stress on your heart, the cool down allows your heart to gently slow back to its resting pulse. -Prevents blood from pooling in extremities. By exercising at a slower rate for a few minutes after a difficult workout, you will allow your circulatory system to return to a resting state while maintaining proper blood pressure. Athletes who collapse or faint at the finish line often do so because of stopping so suddenly and blood pooling in the extremities. -Provides time for mental reflection. This time is great for simply "resting" your mind and enjoying the sense of well being that comes from working out. This is a good time to put that old cliché to practice: "Take time to smell the roses!" -Relaxes tension from the workout. Slowing the body down, taking time to stretch, and slow breathing down is important in helping to release the stress that was just put on your body through exercise.

The body burns calories for three main purposes:

-BMR -Digestion -exercise

benefits of warm ups

-Increased blood circulation and heart rate. The increase in blood flow allows more oxygen to get to your muscles and prepares them for more strenuous exercise. -Increased muscle temperature. A warmed muscle contracts more forcefully and relaxes more quickly. A muscle or tendon that is warm is also more flexible and less likely to tear. -Increased blood temperature. As the blood temperature increases, when it travels through the muscles the binding of oxygen to hemoglobin weakens so oxygen is more available to working muscles. -Engages the body's cooling system. -Mental preparation. -Prevent soreness.

cool down strategies

-Keep moving. The last thing you want to do after a hard workout is to keep moving, but that is the basic element of cooling down. Even if you are simply walking for 3-7 minutes, allowing your body to slowly lower to a more restful state is a key element to cooling down. Remember, this will keep the blood from pooling and give you max benefits from your workout. -Take time to stretch. Whether you choose static or dynamic stretching (covered in the next lesson), taking time to stretch post workout is one of the best ways to increase muscle flexibility. Stretching post workout is actually more effective than prior to your workout in your warm up! -Drink water. It's important to replace the fluids lost during your workout, drinking water helps in both building and repairing muscle tissue and cells. It also helps keep your body chemistry perfectly balanced.

mental/ emotional benefits of exercise:

-manage stress -increase self esteem -better brain thinking -decreased risk for depression -improved learning ability -helps prevent Alzheimer's Disease -decreases anxiety -increase relaxation -boosts creativity

physical benefits of exercise:

-weight management -reduced risk of heart disease, and some cancer -strengthens bones and muscles -improved cardiovascular endurance and strength -improved quality of sleep -improved digestion and aids in regular bowel movements -longer life -injury prevention

How long is anaerobic exercise

1-25 second bursts or less than 15 reps

Water helps the body function in many ways, including:

1. Water moistens the air in our lungs. 2. Water aids in digestion. 3. Water aids in removing wastes from our body. 4. Water is secreted in sweat to regulate our body temperatures. 5. Water can help to clear up acne. 6. Water transports nutrients. 7. Water aids in preventing Arthritis 8. Water keeps your muscles in top condition for exercise by keeping them pliable. 9. Water helps our brain think properly. 10. Water acts as a natural hunger suppressant. 11. Water carries nutrients to the cells. 12. Water detoxifies our bodies.

reps on dynamic stretching:

10-15 times

In order to maintain your current level of fitness, how often should you work out a week?

3 days

Give a minimum of 3 examples of how to put proper technique and gear into practice in your workouts.

3 examples of how to put proper technique and gear into practice in your workouts are to always wear a helmet that fits comfortably on your head, utilizing eye protection for sports like snowboarding, and wearing mouth guards that fit your teeth to protect your mouth, tongue, and teeth.

How many skeletal muscles are in the human body

642

How many skeletal muscles are in the human body?

642

Target Heart Rate

65%-85% of Max Heart Rate

How much of the brain is made of water?

90%

List 3 benefits to including a Warm Up in your workout.

A few benefits that come along with including a Warm Up in your workout pertain to that of an increased muscle temperature, so that the muscle is more flexible and doesn't tear as easily, to prevent soreness, and finally an increased blood temperature.

List 3 benefits from including a cool down period in your workout.

A few of the benefits of including a cooling down period in your workout pertain to providing time for mental reflection, relaxing the tension in your muscles from the workout, and finally it allows the circulatory system to return back to its original state.

Briefly describe the social benefits of exercise.

A few of the social benefits of exercise include meeting new people, the feeling of belonging in a group or on a team, and finally it promotes social skills such as leadership and communication skills.

dynamic stretching

A stretching technique performed while muscles are actively moving. Muscles are stretched through movement, but are not held in one particular position for any length of time.

static stretching

A stretching technique used while the muscles are at rest. Muscles are lengthened to an elongated position and held for a period of time between 20-45 seconds

Strength training

A type of physical exercise specializing in the use of resistance to induce muscular contraction which builds the strength

List 4 benefits you get from including a Warm Up in your workout.

A warm-up before your workout has several advantages, including higher blood temperature, improved blood circulation, which reduces soreness, and increased muscle temperature, so muscles are less likely to tear, and helps increase the range of motion of joints.

Identify the muscle labeled #3

Abdominals

Low intensity exercise, focusing on cardiovascular and muscular endurance and stamina

Aerobic Exercise

Low intensity exercise, focusing on cardiovascular and muscular endurance and stamina:

Aerobic Exercise

What are the two main types of exercise?

Aerobic and Anaerobic

Low intensity exercise, focusing on cardiovascular and muscular endurance and stamina

Aerobic exercise

Cardiovascular exercise

Aerobic exercise geared toward raising the heart rate for an extended period of time

benefits to cooling down:

Allows circulatory system to return to its normal state. Prevents blood from pooling in extremities. Provides time for mental reflection. Relaxes tension from the workout.

Short quick bursts of explosive exercise, focusing on cardiovascular and muscular strength and power:

Anaerobic Exercise

Short quick bursts of explosive exercise, focusing on cardiovascular muscular strength and power

Anaerobic Exercise

Short quick burst of explosive exercise, focusing on cardiovascular and muscular strength and power

Anaerobic exercise

Type in FITT

Anaerobic or aerobic

The term for the use of energy to fuel normal body functions is called your

Basal Metabolic Rate

Gastrocnemius

Better known as your Calf Muscle, the Gastrocnemius is vital in the up and down movement of your foot.

Identify the muscle labeled #2

Bicep

Flexibility exercises should be incorporated into your

Both a & b

What is the most dramatic form of fluid loss in the body?

Both a & c

When you stretch it's vital that you

Breathe deeply to oxygenate those cells

Ways of water loss

Breathe: humidified air leaves the body Sweat: your body's natural way of cooling Dispose of waste Diarrhea and Vomiting

Briefly explain how knowing your Target and Maximum heart rates can impact your workouts.

By knowing your Target and Maximum heart rates, you are able to adjust the intensity of your exercise and make sure you are gaining the most from your workouts.

Macronutrients

Carbohydrates (4 Calories per gram) Proteins (4 Calories per gram) Fats (9 Calories per gram)

Briefly explain how cardiovascular and resistance exercises are measured.

Cardiovascular exercises are measured by heart rate, and resistance exercises are measured by number of sets, reps and the amount of weight/resistance.

Which of the following is not a a tip for cross training?

Change activities often

The cheapest way to measure your heart rate during exercise is a. check your pulse with a stop watch b. heart monitor c. have a friend check your pulse d. both a & c

Check you pulse with a stopwatch?

What is circuit training What is interval training What is plyometric training what is cross training

Circuit training consists of executing multiple exercises involving a variety of body regions with little rest between repetitions Interval training is an advanced training practice that combines short, high intensity bursts of speed and end exertion followed by slow recovery phases Plyometric training is a form of conditioning that focuses primarily on speed and explosion. Cross training is incorporating multiple exercises into one workout routine

Briefly explain how compression helps in treating an injury.

Compression helps in treating an injury by adding pressure it helps to reduce or lower swelling in an injury. To do this a bandage or apply pressure to an area can help.

Briefly explain how the intensity of your workouts impact your Heart Rate.

Concerning how hard you work out, your heart rate will rise. You get closer to your maximum heart rate as your workout intensity increases. Generally speaking, the more intense the exercise, the higher your heart rate will be while performing it.

Ligaments

Connective tissue that attach bones to other bones

Tendons

Connective tissue that attach muscles to bones

stretching rules

Do not consider stretching a warm up. As you learned in the last unit, a proper warm up and raising your heart rate and body temperature are key before doing any type of exercise. That is also true of stretching; stretching cold muscles is a great way to injure yourself before you even begin to exercise! Focus on major muscle groups. Make it your goal to stretch muscle groups you will use in your workout, being sure to stretch both sides equally. Don't bounce. Bouncing can cause tearing of muscle tissue making you less flexible and more prone to pain. Be consistent. The more you work on your flexibility the more flexible you become. Make it a point to stretch for 10 minutes before bed or at a particular time of the day so you get into a routine. Don't aim for pain. On a scale of 1 to 10, with 10 being very painful and uncomfortable, you should strive for about a 4. Find the point where you feel tension in your muscle, but not pain. The old adage, "No pain, no gain" is just NOT good science when it comes to exercise! BREATHE! It's common to hold your breath during a challenging task, but when you stretch it's vital that you breathe deeply to oxygenate your cells.

Briefly explain why doing the same exercises over and over again are not helpful for improving fitness levels.

Doing the same exercises over and over again are not helpful for improving fitness levels, because when you complete this exercise you reach your fitness level. By doing the same thing over and over again, you are simply maintaining your fitness level, and sometimes even decreasing it. This also puts you at a higher risk for injuries.

Briefly explain why doing the same exercises over and over again are not helpful for improving fitness levels.

Doing the same exercises over and over again is not helpful in improving fitness levels because it decreases athletic performance, creates boredom, can cause muscle injuries. Additionally, doing the same exercise over and over again you attain a level of fitness, a higher level of intensity cannot be gained because you have already acquired this fitness level. You are maintaining you fitness level not improving your fitness level.

from lack of hydration:

Dry mouth Increased body temperature Fatigue Exercise performance is impaired when an individual is dehydrated by as little as 2% of body weight. Water losses in excess of 5% of body weight can decrease the capacity for work by about 30% Muscle cramping Impaired cognitive performance

Briefly explain what dynamic stretching is and what benefits result from it.

Dynamic stretching is moving in a comfortable range or motion about 15 times and involves coordination. It is beneficial because it improves functional range of motion and development of muscles.

Briefly explain what dynamic stretching is and what benefits result from it.

Dynamic stretching is where you repeatedly move through a comfortable range of motion, approximately 10-15 times. Some of the benefits that result from dynamic stretching include improvements in both muscle development, as well as your functional range of motion.

Briefly explain how elevation helps in treating a sports or exercise injury.

Elevation helps to treat sports or exercise injury because fluid drains from the site of the injury reducing inflammation, swelling, and pain. Combining elevation with icing is the perfect treatment for an injury.

Explain how eliminating 500 calories a day in your diet would help you with weight management.

Eliminating 500 calories a day in your diet would help with weight management because there are about 3500 calories in one pound. In reducing your consumption by 500 calories per day you set your self up to loose one pound in one week.

Briefly explain how exercise benefits your health.

Exercise benefits your health by increasing your self-esteem and cognitive processing, as well as helping to manage your stress levels.

Briefly explain how exercise benefits your health.

Exercise benefits your health by reducing your risk of heart disease, types of cancer, as well as Type II diabetes. This is because exercising regularly helps you to prevent the buildup of plaque in your arteries so that your body can better manage blood sugar levels.

Briefly explain how exercise benefits your health

Exercise puts you in better heath in many different ways. Primarily it can help with the function of your organs, such as your heart. It can also help by making your organs work less by your muscles and bones being stronger. Aside from the physical benefits, there are also social benefits such as meeting new people and managing stress. Overall, exercise is extremely beneficial to your health for a variety of reasons.

Athletes who collapse or faint at the finish line often do so because of fatigue. (T/F)

F

Current projections estimate that this generation of teens will have a longer lifespan than their parents because of obesity and the impact it has on their health. (T/F)

F

Dynamic stretching means moving through a comfortable range of motion repeatedly, usually 30 times. (T/F)

F

Fresh food will contain fewer nutrients and more preservatives. (T/F)

F

Healthy, nutritious, life sustaining food is generally less expensive, and easier to cook and prepare. (T/F)

F

If you burn more calories than you use you gain weight. (T/F)

F

It is easiest to use your index finger when checking your pulse during exercise. (T/F)

F

It isn't important to be concerned about having rest times between strenuous workouts. (T/F)

F

It's important to stick to one type of exercise in your workout to reap the best cardio benefits. (T/F)

F

Most injuries are NOT preventable and often easily treated. (T/F)

F

Most people have no struggles with motivation to exercise. (T/F)

F

Output refers to the food energy you consume, the food you put into your mouth. (T/F)

F

Proper hydration is important but not essential in reaching your fitness goals. (T/F)

F

Rules, regulations, and guidelines don't make any impact on injury prevention. (T/F)

F

Stretching post workout is actually less effective than prior to your workout in your warm up. (T/F)

F

When establishing your workout you should only try one cross training activity and focus on that. (T/F)

F

When setting fitness goals it's important to push yourself hard and test your abilities. (T/F)

F

You should always stretch those cold muscles to get them ready prior to your workout. (T/F)

F

What does FITT stand for

F- frequency simply means, how often. I - intensity refers to the amount of work T - time refers to how many minutes you spend in each area of fitness T - type refers to either Aerobic or Anaerobic exercise

Dynamic stretching has great muscular benefits; especially in getting those muscles ready to exercise if it's done at the beginning of your warm up. tf

FALSE!! end of warm up

"Lose Weight" is an example of a specific goal to improve your fitness level

False

"Lose Weight" is an example of a specific goal to improve your fitness level (T/F)

False

Any type of stretching is good for your body regardless of when you include it in your workout. (T/F)

False

Any type of stretching is good for your body regardless of when you put it in your workout.

False

Any type of stretching is good for your body. True or false

False

Athletes who collapse or faint at the finish line often do so because of fatigue.

False

Current projections estimate that this generation of teens will have a longer lifespan than their parents because of obesity and the impact it has on their health.

False

Doing the same thing week after week in our workouts helps us become very strong in those areas of fitness.

False

Dynamic stretching means moving through a comfortable range of motion repeatedly, usually 30 times. (T/F)

False

Frequency refers to the amount of work, or effort that is involved in your exercise.

False

Frequency refers to the amount of work, or effort that is involved in your exercise. (T/F)

False

Frequency refers to the amount of work, or effort that is involved in your exercise. True or false

False

Fresh food will contain fewer nutrients and more preservatives.

False

Healthy, nutritious, life sustaining food is generally less expensive, and easier to cook and prepare.

False

Heart rate is not a good indicator of the intensity of an exercise

False

Heart rate is not a good indicator of the intensity of an exercise.

False

Heart rate is not a good indicator of the intensity of an exercise. t/f

False

If you burn more calories than you use you gain weight.

False

If you burn more calories than you use, you gain weight.

False

It is easiest to use your index finger when checking your pulse during exercise

False

It isn't important to be concerned about having rest times between strenuous workouts.

False

It isn't important to be concerned about having rest times between strenuous workouts. (T/F)

False

It isn't important to be concerned about having rest times between strenuous workouts. True or false

False

Located just below the glutes, the Hamstrings help pull the upper leg toward the front of the body.

False

Lose weight is an example of a specific fitness goal to improve your fitness level. True or faults

False

Most people have no struggles with motivation to exercise.

False

Most people have no struggles with motivation to exercise. (T/F)

False

Output refers to the food energy you consume, which is the food you put into your mouth.

False

People tend to gravitate toward activities that challenge them and that they aren't good at in order to reach their fitness goals. (T/F)

False

Progress in reaching your fitness goals should always be linear.

False

Proper hydration is important but not essential in reaching your fitness goals.

False

Stretching AFTER your workout is actually less effective than prior to your workout in your warm up. (T/F)

False

Stretching post workout is actually LESS effective than prior to your workout in your warm up. (T/F)

False

Stretching post workout is actually less effective than prior to your workout and your warm-up. True or false

False

Stretching post workout is actually less effective than prior to your workout in your warm up.

False

The higher your heart rate is raised, the less intense the impact on your cardio health

False

The higher your metabolism the fewer calories burned.

False

The human body needs about 104 ounces a day to keep hydrated under normal circumstances and activities.

False

There is no way to simplify your exercise routine and improving your fitness level.

False

There is no way to simplify your exercise routine and improving your fitness level. (T/F)

False

There is no way to simplify your exercise routine and improving your fitness level. (T/F)

False

We gravitate toward activities that challenge us and that we aren't good at in order to gain those skills.

False

Weight management depends entirely on what you put into your mouth.

False

When Setting fitness goals, important to push yourself and test your abilities. TF

False

When establishing your workout you should only try one cross training activity and focus on that.

False

When setting fitness goals it's important to push yourself hard and test your abilities. (T/F)

False

When setting fitness goals it's important to push yourself hard and test your abilities. True or false

False

When setting fitness goals it's important to stretch yourself and your abilities.

False

When setting fitness goals it's important to stretch yourself beyond your abilities.

False

You should always stretch those COLD muscles to get them ready PRIOR to your workout. (T/F)

False

You should always stretch those cold muscles to get them ready for your workout.

False

You should always stretch those cold muscles to get them ready for your workout. True or false

False

It isn't important to be concerned about having rest times between strenuous workouts. t/f

False; rebuilds and replaces cells

Briefly list 3 of the 4 characteristics of aerobic exercise found in the chart in your lesson

Fat+Oxygen for energy, Low intensity, long time, goal's to increase endurance

cross training tips:

Find one that works for you, Make it regular, Enjoy yourself

Four benefits of including a cool down in your workout

Four benefits of including a cool down in your workout are allowing the circulatory system return to its normal state preventing fainting, Provides mental reflection, relaxes tension from the workout, and prevents blood from pooling in your extremities causing fainting.

List 4 benefits from including a cool down in your workout.

Four benefits of including cooling down into a workout are to prevent fainting, mental relaxation, relaxation of tension from the workout, and allows circulatory system to return to its normal state.

What are the four components of your Fitness Log?

Four components of my fitness log are activity description, date, heart rate during work out, and whether you did cardio, strength training, flexibility. In addition, you must also have your total workout time as well as total time exercising using cardio ect.

List at least 4 strategies for your Warm Up prior to your workout

Four strategies for your Warm Up prior to your workout are to start slow, use technology, gradually increase intensity, and choose sport specific warm ups.

F I T T

Frequency, intensity, time, type

Identify the muscle labeled #13

Gastrocnemius

Identify the muscle labeled # 12

Glutes

Identify the muscle labeled #12

Glutes

Mental/emotional benefits of exercise

Help Manage Stress Increase Self Esteem Increase Cognitive Processing helps prevent Alzheimer's Disease decreases anxiety increase relaxation

List three examples of Cross Training Activities you learned about in this lesson.

I learned about Cross Training Activities such as Crosfit, Yoga, and Zumba.

Briefly explain why you might not lose as much weight if you gain muscle tissue.

If you gain muscle tissue, you might not lose as much weight, because muscle tissue weighs more than fat. However, the increase in muscle tissue increases your metabolism and helps you burn fat, though you may not be losing weight as fast.

Briefly explain why you might not lose as much weight if you gain muscle tissue.

If you gain muscle tissue, you might not lose as much weight, because muscle tissue weighs more than fat. However, the increase in muscle tissue increases your metabolism, and helps you burn fat, though you may not be losing the weight as fast.

To be beneficial in reap the benefits of cardio exercise your activity needs to

Increase your heart rate over an extended time

Benefits of a proper warm up include:

Increased blood circulation and heart rate Increased muscle temperature Increased blood temperature. Engages the body's cooling system. Mental preparation. Prevent soreness.

Which fingers should be used to check your pulse

Index and middle finger

Obliques

The Obliques are located off to the side of the Abdominals, they are synergists to the Abdominals and help provide a twisting motion to the entire core.

Pectorals

The Pectoral muscles are located on the front of the chest, and help provide lateral movement of the arms.

Tibialis

The Tibialis is located adjacent to your Tibia bone, and is an antagonist to the Gastrocnemius.

Endurance

The ability to do something

Explain how the following three strategies will help set you up for success in achieving a better fitness level. 1.Make a list of specific goals 2.Analyze your goals, are they S.M.A.R.T? 3.Make an action plan to achieve your goals.

The above three strategies will help set you up for success in achieving a better fitness level due to the fact that they give you a set of attainable, and reasonable, goals to reach toward to continue your progression, and they allow you to stay organized an on task with a schedule and plan on how and when these goals will be achieved.

What are the aims of Plyometric exercises?

The aims of plyometric exercises are to increase muscle power and explosion.

What are the aims of Plyometric exercises?

The aims of plyometric exercises are to increase muscle power as well as endurance, using exercises that rapidly stretch then contract muscles.

What are the benefits of Polymetric exercises?

The benefits of Plyometric exercises are increased muscular strength, verticle jump performance, speed, acceleration, and strengthened joints.

Briefly state some of the benefits of cross training.

The benefits of cross training include working muscles that don`t commonly receive exercise or strengthening muscle groups in a different manner than before. Cross training can help prevent workout boredom and maintain a high fitness level. Cross training allows a person to work all muscle groups instead of just one, aiding in injury prevention.

The benefits of cross training include

The benefits of cross training include working muscles that don`t commonly receive exercise or strengthening muscle groups in a different manner than before. Cross training can help prevent workout boredom and maintain a high fitness level. Cross training allows a person to work all muscle groups instead of just one, aiding in injury prevention.

What are the benefits of Plyometric exercises?

The benefits of plyometric exercises include that it increases muscular strength and power, and increases vertical jump performance.

Briefly explain when the best time would be to utilize static stretching in your workout and why.

The best time to utilize static stretching in your own workout is when you are cooling down post-workout. This is because your muscles are loose and warm after your workout, allowing to increase blood flow to the muscles and increase their flexibility.

Briefly explain how to check your Heart Rate using a stopwatch.

To check your heart rate using a stopwatch, first find your carotid artery using your middle and index finger, then count the beats for 30 seconds, and multiply this number by 2 to get beats per minute.

Briefly explain what you could do to prevent injuries while you workout.

To prevent injuries while you workout I would recommend warming up and cooling down, using proper gear and techniques, pacing yourself, gradually increasing activity level, and to mix up your exercise routine.

What are three benefits to including a warm-up in your work out

To prevent soreness, mentally prepare yourself, and engage the body's cooling system

Identify the muscle labeled # 8

Triceps

A good goal is to stretch muscle groups you will use in your workout, being sure to stretch both sides equally.

True

A good goal is to stretch muscle groups you will use in your workout, being sure to stretch both sides equally. (T/F)

True

A good goal is to stretch muscle groups you will use in your workout, being sure to stretch both sides equally. (T/F)

True

A heart rate monitor sends a signal to the watch updating the heart rate count every few seconds giving the athlete an up-to-date account of their current heart rate.

True

A proper warm up prior to exercise can help prevent soreness after exercise.

True

A proper warm up prior to exercise can help prevent soreness after exercise. (T/F)

True

A proper warm up prior to exercise can help prevent soreness after exercise. (T/F)

True

A proper warm up prior to exercise can help prevent soreness after exercise. True or false

True

Always try to break larger fitness goals into several smaller more manageable pieces. True or false

True

Always try to break larger fitness goals into several smaller, more manageable pieces

True

Always try to break larger fitness goals into several smaller, more manageable pieces (T/F)

True

Before beginning a plyometrics training program, be sure that your body is properly prepared, warmed up, and healthy.

True

Better known as your Calf Muscle, the Gastrocnemius is vital in the up and down movement of your foot.

True

Cross training is the practice of incorporating different exercises, activities, or sports into your normal fitness routines.

True

Cross training is the practice of incorporating different exercises, activities, or sports into your normal fitness routines. (T/F)

True

Dynamic stretching has great muscular benefits, especially in getting those muscles ready to exercise if it's done at the beginning of your warm up

True

Even if you are simply walking for 3-7 minutes, allowing your body to slowly lower to a more restful state is a key element to cooling down.

True

Even if you are simply walking for 3-7 minutes, allowing your body to slowly recover to normal body functions is a key element to cooling down. (T/F)

True

Every sport, fitness activity, or exercise has some basic safety guidelines to follow.

True

Every step in progressing toward your fitness goals is important and worthwhile. (T/F)

True

Fitness goals can be based around a specific sport or athletic goal; or based around a physical goal like weight management, or a combination of both. (T/F)

True

Food is fuel for the body

True

Food is fuel for the body.

True

Heart rate is a key component in managing your exercise

True

Heart rate is a key component in managing your exercise.

True

Heart rate is a key component in managing your exercise. T or F?

True

Heart rate is a key component in managing your exercise. True or false

True

If you can really get the purpose or the reason we exercise; then the difficulties or obstacles that get in our way will be easier to conquer.

True

If you can really get the purpose or the reason you exercise; then the difficulties or obstacles that get in your way will be easier to overcome. (T/F)

True

If you cannot pronounce most of the ingredients on the package of a food product, it is not a great food choice!

True

If you cannot pronounce most of the ingredients on the packaging of a food item, it is not a great food choice!

True

If you don't enjoy a particular activity or sport, you are going to be much less likely to complete it regularly.

True

If you don't enjoy a particular activity or sport, you are going to be much less likely to complete it regularly. (T/F)

True

If you try to compress your physical activity for the week into two days, this can lead to an overuse injury.

True

In warm up activities one of the body's main cooling systems, sweating, is activated. This helps prevent overheating during strenuous exercise.

True

In warm up activities one of the body's main cooling systems, sweating, is activated. This helps prevent overheating during strenuous exercise. (T/F)

True

In warm-up activities one of the bodies main cooling systems sweating is activated. This helps prevent overheating during strenuous exercise. True or false

True

Injuries are a quick way to bring your fitness efforts to a halt; no one can reach his or her fitness goals if he or she is injured.

True

It is also important to build in time for your body to rest and recuperate, it is during these times that the body replaces dead or damaged cells.

True

It is as important to know the amount of calories you burn each day in your daily routine, as it is to know how many you consume.

True

It is important to build in time for your body to rest and recuperate, it is during these times that the body replaces dead or damage cells. True or false

True

It is important to build in time for your body to rest and recuperate, it is during these times that the body replaces dead or damaged cells. (T/F)

True

It is important to record the details of your work out in your fitness log, it helps you track your progress towards your fitness goals. True or false

True

It is important to record the details of your workouts in your Fitness Log, it helps you track your progress toward your fitness goals.

True

It's important to replace the fluids lost during your workout.

True

Muscles with a greater flexibility and elasticity are less likely to be injured and will perform at a higher level of efficiency. True or false

True

One excellent discipline that combines both static and dynamic stretching motions is Yoga.

True

One excellent discipline that combines both static and dynamic stretching motions is Yoga. (T/F)

True

One important requirement of setting fitness goals is to be sure you have the resources to accomplish that goal

True

One important requirement of setting fitness goals is to be sure you have the resources to accomplish that goal.

True

One important requirement of setting fitness goals is to be sure you have the resources to accomplish that goal. True or false

True

Poor hydration can hinder you from reaching peak performance during your workouts.

True

Recent health projections estimate that 1 out of every 3 children and adolescents in our country will develop Type II Diabetes due to poor nutrition and lack of exercise.

True

Regular exercise can help prevent the buildup of fatty plaque in our arteries and help your body manage blood sugar levels naturally.

True

Research has also found that there is no direct correlation between stretching, warm up, and injury prevention.

True

Research has found that there is no direct correlation between stretching, warm up, and injury prevention. (T/F)

True

Static stretching should be done during your cool down to be effective.

True

Static stretching should be done during your cool down to be effective. True or false

True

Strength training consists of lifting weights for specific muscles in the body.

True

Stretching cold muscles can cause you to injure yourself before you even begin to exercise

True

The Abdominals are our major muscles that provide movement for the spine and mid region of the body

True

The Abdominals are our major muscles that provide movement for the spine and mid region of the body.

True

The Deltoid forms the rounded curve of the shoulder, helping to provide movement of the upper arm.

True

The Obliques are located off to the side of the Abdominals, they are synergists to the Abdominals and help provide a twisting motion to the entire core

True

The deltoid forms the rounded curve of the shoulder, helping to provide movement of the upper arm

True

The goal of circuit training is to keep the heart rate level elevated while performing exercises that involve a wide range of muscle groups.

True

The human body can survive only a few days without water, and roughly 70% of your body is comprised of water.

True

The intensity level of cardiovascular exercise is measured by your heart rate.

True

The intensity level of cardiovascular exercise is measured by your heart rate. (T/F)

True

The intensity level of cardiovascular exercise is measured by your heart rate. True or false

True

The intensity of resistance exercise is measured by reps, number of sets, and the amount of weight or resistance.

True

The intensity of resistance exercise is measured by reps, number of sets, and the amount of weight or resistance. (T/F)

True

The warm up should be a sustained time period of continued low intensity exercise.

True

The warm-up should be a sustained time period of Continued low intensity exercises. True or false

True

There are two main types of exercise aerobic and anaerobic

True

There are two main types of exercise: Aerobic and Anaerobic

True

There are two main types of exercise: Aerobic and Anaerobic (T/F)

True

There is a definite relationship between your heart rate and the intensity of your exercise.

True

There is a definite relationship between your heart rate in the intensity of your Exercise

True

Too often in the area of fitness, planning is an afterthought; it is important to have a plan to reach your fitness goals.

True

Too often in the area of fitness, planning is an afterthought; it is important to have a plan to reach your fitness goals. T or F?

True

Two out of every three adults (66%) and one out of every three children (33%) are currently overweight or obese in the USA.

True

Type refers to either aerobic or anaerobic exercise. (T/F)

True

Type refers to either aerobic or anaerobic exercise. True or false

True

When setting fitness goals it's important to challenge yourself and your physical abilities.

True

When you fail to hydrate during exercise, it can put you in danger of heat related illness and injury.

True

When you repeatedly train muscles for a particular sport, let's say swimming, you develop a level of strength and endurance

True

When you repeatedly train muscles for a particular sport, let's say swimming, you develop a level of strength and endurance.

True

You must have a plan if you want to reach your fitness goals.

True

You must have a plan if you want to reach your fitness goals. T or F?

True

You must have a plan if you want to reach your fitness goals. True or false

True

Your fitness goals should determine the intensity of this aspect of your workouts.

True

Your nutrition and diet habits are developed by the choices you make.

True

Your workouts should work for you, fit your personality and interests, meet your needs, target your fitness goals, and contribute to developing good fitness habits. T or F?

True

Briefly share two common reasons why people exercise.

Two common reasons why people exercise are because they feel like they should or to meet the requirements of a class.

What are two main benefits of Circuit Training?

Two main benefits of Circuit training is beneficial because only a short period of time required to focus on one exercise, and its ability to allow an athlete to be creative in the exercises to help them achieve personal goals.

What are two main benefits of Circuit Training?

Two main benefits of circuit training include allowing the participant to be creative, and the short period of time to focus on one exercise before moving on to the next.

Briefly share two common reasons why people exercise.

Two reasons why people exercise is to manage weight, and strengthen bones and muscles.

Briefly state two ways you can monitor fluid loss.

Two ways to monitor fluid loss is by monitoring the color and frequency of your urine and weighing yourself before and after exercise. If you are not urinating often or it is a dark color this indicates high dehydration. Additionally by measuring how much water has been used during exercise through weighing yourself you can decide how much water is needed to replace your levels.

Briefly state two ways you can monitor fluid loss.

Two ways you can monitor your fluid loss is by weighing yourself before and after you exercise, and monitoring the color and frequency of your urine.

When recording your strength exercises efforts in your fitness log it is broken into these three body regions

Upper body, lower body, and core strengthening

Micronutrients

Vitamins Minerals Water

A short period of time of lower intensity exercise with the primary focus on getting blood flowing to the muscles prior to your main work out

Warm-up

Flexibility exercises should be incorporated in your

Warm-up and cooldown

Briefly explain how water helps the body function; be sure to include at least four specific things it does for the body.

Water helps the body to function in multiple ways, including removing waste from the body, transporting nutrients, detoxifying the body, as well as also aiding in digestion.

Briefly explain how water helps the body function; be sure to include at least four specific things it does for the body.

Water is necessary for almost all of our body`s functions. Cells and tissues use water to maintain functions while water inside our body acts as a natural temperature regulator. Water helps in the lubrication of your joints, waste removal, digestion, and even can prevent acne. No matter where you look water always plays a role in our body.

What are physical benefits of exercise

Weight Management Reduce Risk of Heart Disease, Type II Diabetes, and some Cancers Strengthen Bones and Muscles

Briefly explain what you should use to create an exercise plan.

What you should use to create an exercise plan is my goals, how I can move towards my goals, and whether I am focusing on Aerobic or Anaerobic fitness. I would question how am I using FITT to improve my fitness each week. Am I increasing how often, how long, how intense, and what type of exercise I complete in my plan?

Briefly explain what you should use to create an exercise plan

What you should use to create an exercise plan is my goals, how I can move towards my goals, whether I am focusing on Aerobic or Anaerobic fitness, does my plan reflect this? How am I using FITT to improve my fitness each week? Am I increasing how often, how long, how intense, and what type of exercise I complete in my plan.

What are a few things you should keep in mind when starting Interval Training.

When starting Interval Training, you need to remember that you can manipulate the time, distance, intensity, and goal of each exercise.

Briefly explain what happens when the body does not get enough water.

When the body does not get enough water it causes dehydration which can cause a variety of symptoms such as diarrhea and vomiting. However it can also cause impaired cognitive performance (thinking) and your body not being able to preform to its best ability. It can also cause fatigue, increased body temp., muscle cramping, and many other issues.

It's believed that by experiencing high intensity intervals that produce lactic acid in muscles, the body adapts and burns lactic acid more efficiently during exercise. How does this impact the athlete?

When you experience high intensity intervals that produce lactic acid in your muscles, your body learns to burn lactic acid more efficiently whilst exercising. This can impact an athlete by giving them better endurance, and reducing the rate at which their muscles fatigue.

What is an excellent discipline that combines both static and Dynamic stretching motions

Yoga

Briefly explain how to check your Heart Rate using a stopwatch.

You can check your Heart Rate using a stopwatch by timing the amount of beats per interval of time. Although, this is not as accurate, you can time for 10 seconds and then multiply that time by six. Or for a more accurate answer you can time for 30 seconds multiplying by two.

State and explain 1 myth regarding hydration.

You can't drink too much water, Soda quenches thirst, Gatorade is better than water during exercise

What are the three elements you need to record with each strength training exercise?

You need to record the description of the strength training exercise, the specific exercise you did, and the total time spent on the strength exercises.

Briefly describe the relationship between your heart rate and exercise.

Your heart usually beats more quickly during exercise to ensure that more blood can circulate throughout your body. When the intensity of your workouts increases, so does your heart rate. As the difficulty of your workouts increases, your heart rate decreases.

A diamond shaped muscle that stretches from the base of the neck to the middle of the back, and laterally to each Scapula bone, helping to provide movement of the shoulders: a. Trapezius b. Quadriceps c. Tibialis d. Latissimus Dorsi

a

A form of conditioning that focuses primarily on speed and explosion: a. Plyometrics b. Interval Training c. Circuit Training d. Advanced Training

a

Bouncing when stretching can cause a. tearing of muscle tissue b. none of the above c. better flexibility d. more muscular endurance

a

Choose the goal below that is a Smart Goal. a. Lower resting heart rate to 60 bpm b. increase cardio fitness c. increase max heart rate d. lower resting heart rate

a

Digestion actually uses a lot of __________ to process your food into nutrients the body can use. a. energy b. thought c. time d. care

a

In order to maintain your current level of fitness, how often should you work out a week? a. 3 days b. 4 days c. every day of the week d. 5 days

a

It is important to break larger fitness goals into . smaller steps b. vigorous steps c. fun activities d. large steps

a

Low intensity exercise, focusing on cardiovascular and muscular endurance and stamina: a. Aerobic Exercise b. Weight Training c. Anaerobic Exercise d. Flexibility Exercise

a

Mixing in a variety of different aerobic and strength building activities will help prevent a. overuse injury b. losing fitness levels c. boredom d. swelling and pain

a

One important requirement in setting a fitness goal would be to make sure it is a. measurable b. challenging c. comfortable d. simple

a

One of the most important pieces of recording your cardiovascular exercise is a. the Activity Description in your Fitness Log b. Core Body Exercises in your Fitness Log c. Exact Exercise Time in your Fitness Log d. Average Heart Rate in your Fitness Log

a

Stretching or other exercises that help prevent cramps, stiffness, and injuries, and can give you a wider range of motion. a. flexibility exercise. b. Cardiovascular exercise c. endurance exercise d. Strength exercise

a

The cheapest way to measure your heart rate during exercise is a. check your pulse with a stop watch b. heart monitor c. have a friend check your pulse d. both a & c

a

These substances are needed in small quantities to help regulate body functions. a. vitamins b. Water c. minerals d. fats

a

These types of fats are very good for you and they are liquid at room temperature. a. unsaturated fats b. cholesterol c. saturated fats d. Trans fats

a

This is a cross training activity that focuses on flexibility, stress relief, and engaging your core: a. yoga b. cross fit c. zumba d. sprinting

a

This piece of equipment is vital in sports and activities like football, skateboarding, snow boarding, etc.: a. helmet b. knee pads c. mouth guard d. gloves

a

When you stretch it's vital that you a. breathe deeply to oxygenate those cells b. slowly extend the muscle until you can reach any further c. bounce the muscles 10 to 15 times d. pull that muscle as hard as you can

a

Which of the following is NOT a S.M.A.R.T. goal? a. add vegetables to my diet b. Lose 1 pound per week for the next 5 weeks c. Improve my push up test score from 55 in a minute to 65 d. Decrease my Body Mass Index by 1 point by the end of the semester

a

Which of the following is NOT a strategy for goal setting? a. Do something fun b. Analyze your goals, are they S.M.A.R.T? c. Make an action plan to achieve your goals d. Make a list of specific goals

a

Which of the following is NOT a strategy for goal setting? a. Do something fun b. Make a list of specific goals c. Analyze your goals, are they S.M.A.R.T? d. Make an action plan to achieve your goals

a

Which of the following is NOT a strategy for goal setting? a. Do something fun b. Make a list of specific goals c. Make an action plan to achieve your goals d. Analyze your goals, are they S.M.A.R.T?

a

Which of the following is an example of a physical goal rather than an athletic goal? a. lower my BMI by 3 points b. increase my flexibility c. decrease my time in the 100 yard dash d. prepare to run a 5k marathon

a

Which of the following is not a a tip for cross training? a. Change activities often b. Find one that works for you c. Make it regular d. Enjoy yourself

a

hat does the "F" in the F.I.T.T. principle stand for? a. frequency b. forward c. fitness d. finality

a

Micro-nutrients

a chemical element or substance required in small amounts for normal growth and development

Synergist:

a muscle that works in cooperation to another

Antagonist:

a muscle that works in opposition to another

A warm up is

a short period of time of lower intensity exercise with the primary focus on flexibility and stretching prior to the workout.

Macro-nutrients

a substance required in relatively large amounts that humans utilize as the bulk of their energy

Select 3 ways that water helps the body function normally. a. detoxifies b. muscle cramps c. lubricates joints d. carries nutrients to cells

a,c,d

Research has shown that regular exercise improves efficiency of a. brain functions b. digestion c. None of the above d. cellular functions

a. brain functions

Select 3 examples of the physical benefits of exercise. a. build and strengthen bones and muscles. b. reduce risk of heart disease c. meet new people d. weight management

a. build and strengthen bones and muscles. b. reduce risk of heart disease d. weight management

Weight management is not a. dieting b. fun c. easy d. good for you

a. dieting

To be beneficial and reap the benefits of "cardio" exercise, your activity needs to a. increase your heart rate over an extended time b. include flexibility training c. lower your resting heart rate d. include strength training

a. increase your heart rate over an extended time

These muscles help provide a twisting motion to the entire core.

a. Obliques

A diamond shaped muscle that stretches from the base of the neck to the middle of the back, and laterally to each Scapula bone, helping to provide movement of the shoulders:

a. Trapezius

Stretching should not a. both c&d b. be done in the morning c. be done when muscles are cold d. be considered a warm up

a. both c&d

Select 3 body functions below that require nutrients. a. development b. growth c. repair of cells d. eating

a. development

Select 3 body functions below that require nutrients. a. development b. growth c. repair of cells d. eating

a. development b. growth c. repair of cells

What does the "F" in the F.I.T.T. principle stand for?

a. frequency

Which of the following is an example of a physical goal rather than an athletic goal? a. lower my BMI by 3 points b. increase my flexibility c. prepare to run a 5k marathon d. decrease my time in the 100 yard dash

a. lower my BMI by 3 points

Which of the following is an example of a physical goal rather than an athletic goal? a. lower my BMI by 3 points b. increase my flexibility c. prepare to run a 5k marathon d. decrease my time in the 100 yard dash

a. lower my BMI by 3 points

Which of the following is an example of a physical goal rather than an athletic goal? a. lower my BMI by 3 points b. prepare to run a 5k marathon c. decrease my time in the 100 yard dash d. increase my flexibility

a. lower my BMI by 3 points

Select 3 conditions that can result from water loss:

a. muscle cramps c. increased body temperature d. fatigue

Pacing yourself helps prevent injuries from a. overuse of muscle groups b. poor technique c. lack of equipment d. high impact activities

a. overuse of muscle groups

It is important to break larger fitness goals into...

a. smaller steps

Which of the following is NOT a S.M.A.R.T. goal?

add vegetables to my diet

Your fitness goals could be athletic or

aestetic

Your fitness goals should be

all of the above

Short quick bursts of explosive exercise, focusing on cardiovascular and muscular strength and power:

anaerobic

A warm up is a. a long period of time of lower intensity exercise with the primary focus on flexibility and stretching prior to the workout. b. a short period of time of lower intensity exercise with the primary focus on getting blood flowing to the muscles prior to your main workout. c. a short period of time of lower intensity exercise that focuses on bringing the body back to normal levels. d. a long period of time of lower intensity exercise that focuses on bringing the body back to normal levels.

b

Failing to replace and replenish water loss can result in a. weight loss b. impaired cognitive performance (thinking) c. urine loss d. blood loss

b

Going for a jog, hopping on a bike, or getting outside on a trail when you are stressed is an excellent way to deal with a. annoying people b. stressors c. headaches d. aches and pains

b

Pacing yourself helps prevent injuries from a. high impact activities b. overuse of muscle groups c. poor technique d. lack of equipment

b

Stretching should not a. be a part of your regular workouts b. be done when muscles are cold c. be done in the morning d. be considered an exercise

b

Substances that provide nourishment essential for growth and the maintenance of life. a. minerals b. Nutrients c. vitamins d. water

b

The amount of time you spend exercising a. frequency b. time c. minutes d. intensity

b

These types of fats are unhealthy for you and are solid at room temperature. a. margarine b. saturated fats c. unsaturated fats d. olive oils

b

This term refers to the food you put into your mouth. a. Meals b. Input c. Output d. Diet

b

Which fingers should be used to check your pulse? a. index finger b. index and middle finger c. middle and ring finger d. thumb

b

Which of the following is NOT a S.M.A.R.T. goal? a. Decrease my Body Mass Index by 1 point by the end of the semester b. add vegetables to my diet c. Improve my push up test score from 55 in a minute to 65 d. Lose 1 pound per week for the next 5 weeks

b

Which of the following is an example of a physical goal rather than an athletic goal? a. prepare to run a 5k marathon b. lower my BMI by 3 points c. decrease my time in the 100 yard dash d. increase my flexibility

b

Which of the following is not a a tip for cross training? a. Find one that works for you b. Change activities often c. Enjoy yourself d. Make it regular

b

Which of the following is one of the tips, or strategies for incorporating cross training into your workout? a. focus on flexibility b. make it a regular part of your workouts and fitness plan c. change activities often d. choose something strenuous

b

Your fitness goals could be athletic or a. personal health goals b. aesthetic c. sports oriented d. weight management

b

Your fitness goals could be athletic or a. personal health goals b. aesthetic c. weight management d. sports oriented

b

Select 3 examples of the physical benefits of exercise. a. meet new people b. reduce risk of heart disease c. weight management d. build and strengthen bones and muscles.

b, c, d

Identify the 3 micronutrients: a. fats b. water c. vitamins d. minerals

b,c,d

A type of physical exercise specializing in the use of resistance to induce muscular contraction which builds the strength:

b. Strength training

Regular exercise paired with proper nutrition is the healthiest, safest, and most effective way to a. be productive in your day b. control weight c. build muscle d. manage time

b. control weight

If you consume more calories than you use you a. No change b. gain weight c. lose weight d. maintain weight

b. gain weight

If you consume more calories than you use you a. No change b. gain weight c. lose weight d. maintain weight

b. gain weight

The elements that are needed to form healthy bones, teeth, and aid with other body processes are (calcium is one example of this)

b. minerals

Select 3 ways that water is lost from the body: a. coughing b. sweat c. breathing d. eliminating waste like urine

b. sweat c. breathing d. eliminating waste like urine

Which of the following is NOT a strategy for goal setting? a. Analyze your goals, are they S.M.A.R.T? b. Do something fun c. Make a list of specific goals d. Make an action plan to achieve your goals

b. Do something fun

Choose the goal below that is a Smart Goal. a. lower resting heart rate b. Lower resting heart rate to 60 bpm c. increase cardio fitness d. increase max heart rate

b. Lower resting heart rate to 60 bpm

This muscle group is made up of 4 muscles and are responsible for the upper leg movement toward the front of the body.

b. Quadriceps

Which of the following is NOT a S.M.A.R.T. goal? a. Decrease my Body Mass Index by 1 point by the end of the semester b. add vegetables to my diet c. Improve my push up test score from 55 in a minute to 65 d. Lose 1 pound per week for the next 5 weeks

b. add vegetables to my diet

Which of the following is NOT a S.M.A.R.T. goal? a. Decrease my Body Mass Index by 1 point by the end of the semester b. add vegetables to my diet c. Improve my push up test score from 55 in a minute to 65 d. Lose 1 pound per week for the next 5 weeks

b. add vegetables to my diet

Select 3 ways that water is lost from the body:

b. eliminating waste like urine c. sweat d. breathing

This macronutrient is important as an energy source and for skin health. a. minerals b. fats c. proteins d. carbs

b. fats

Which of the following is a benefit of a good warm up?

b. increased muscle temperature

This macronutrient is used by your body to build and repair cells and muscle tissue. a. fats b. proteins c. vitamins d. carbs

b. proteins

the number of calories required to carry out basic bodily functions and nothing else. Essentially the number of calories required by your body if you stayed in bed all day.

basal metabolic rate

Stretching should not

both a & c Stretching should not be considered a warm up or be done when muscles are cold.

Research has shown that regular exercise improves efficiency of

brain functions

When you stretch it's vital that you

breathe deeply to oxygenate those cells

A type of physical exercise specializing in the use of resistance to induce muscular contraction which builds muscular strength and endurance: a. flexibility training b. aerobic training c. Strength training d. cardiovascular training

c

A warm up is a.a long period of time of lower intensity exercise that focuses on bringing the body back to normal levels. b.a short period of time of lower intensity exercise that focuses on bringing the body back to normal levels. c.a short period of time of lower intensity exercise with the primary focus on getting blood flowing to the muscles prior to your main workout. d.a long period of time of lower intensity exercise with the primary focus on flexibility and stretching prior to the workout.

c

Going for a jog, hopping on a bike, or getting outside on a trail when you are stressed is an excellent way to deal with a. headaches b. annoying people c. stressors d. aches and pains

c

If you consume more calories than you use you a. maintain weight b. No change c. gain weight d. lose weight

c

It is possible in this day of fast food to be over fed but a. skinny b. over nourished c. undernourished d. fat

c

One of the worst ways to try to lose weight is to a. eat salads b. drink ensure c. skip meals d. diet

c

Regular exercise paired with proper nutrition is the healthiest, safest, and most effective way to a. manage time b. be productive in your day c. control weight d. build muscle

c

The number 1 killer of adults in America is: a. diabetes b. cancer c. heart disease d. stroke

c

The practice of incorporating different exercises, activities, or sports into your normal fitness routines is called a. endurance training b. flexibility training c. cross training d. cardiovascular training

c

The quickest and easiest way to monitor your heart rate is to use: a. stop watch b. check your pulse c. heart monitor d. stethoscope

c

These types of fats are unhealthy for you and are solid at room temperature. a. olive oils b. margarine c. saturated fats d. unsaturated fats

c

This is the highest your heart should beat in one minute, to exceed this would be dangerous. a. Target Heart Rate b. Exercise Heart Rate c. Maximum Heart Rate d. Resting Heart Rate

c

This macronutrient is used by your body to build and repair cells and muscle tissue. a. vitamins b. fats c. proteins d. carbs

c

This refers to the amount of work, or effort that is involved in your exercise: a. Frequency b. Time c. Intensity d. Type

c

This refers to the amount of work, or effort that is involved in your exercise: a. Time b. Type c. Intensity d. Frequency

c

Weight management is not a. fun b. good for you c. dieting d. easy

c

What is your body's natural method of cooling itself? a. disposing of wastes b. blood c. sweat d. shivering

c

When you stretch it's vital that you a. bounce the muscles 10 to 15 times b. pull that muscle as hard as you can c. breathe deeply to oxygenate those cells d. slowly extend the muscle until you can reach any further

c

When you stretch it's vital that you a. pull that muscle as hard as you can b. slowly extend the muscle until you can reach any further c. breathe deeply to oxygenate those cells d. bounce the muscles 10 to 15 times

c

Which of the following is NOT a a tip for cross training? a. Enjoy yourself b. Find one that works for you c. Change activities often d. Make it regular

c

Which of the following is NOT a strategy for goal setting? a. Make an action plan to achieve your goals b. Make a list of specific goals c. Do something fun d. Analyze your goals, are they S.M.A.R.T?

c

Your fitness goals could be geared toward targeting fitness needs for a specific sport or a. sports oriented b. sports related c.personal physical health goals like losing weight or lowering BMI d. weight management

c

The practice of incorporating different exercises, activities, or sports into your normal fitness routines is called a. flexibility training b. cardiovascular training c. cross training d. endurance training

c. cross training

This occurs when the amount of water leaving the body is greater than what is being taken in. a. sweat b. urination c. dehydration d. hydration

c. dehydration

Stretching that helps prevent cramps, stiffness, and injuries, and can give you a wider range of motion. a. Cardiovascular exercise b. endurance exercise c. flexibility exercise. d. Strength exercise

c. flexibility exercise.

Bouncing when stretching can cause a. better flexibility b. none of the above c. tearing of muscle tissue d. more muscular endurance

c. tearing of muscle tissue

How many skeletal muscles are in the human body? a. 542 b. 600 c. 642 d. 700

c. 642

Short quick bursts of explosive exercise, focusing on cardiovascular and muscular strength and power:

c. Anaerobic Exercise

What is the most dramatic form of fluid loss in the body?

c. Both a & c

Which of the following is not a a tip for cross training? a. Find one that works for you b. Enjoy yourself c. Change activities often d. Make it regular

c. Change activities often

Choose the goal below that is a Smart Goal. a. increase max heart rate b. lower resting heart rate c. Lower resting heart rate to 60 bpm d. increase cardio fitness

c. Lower resting heart rate to 60 bpm

Which of the following is NOT a S.M.A.R.T. goal? "a. Lose 1 pound per week for the next 5 weeks b. Improve my push up test score from 55 in a minute to 65 c. add vegetables to my diet d. Decrease my Body Mass Index by 1 point by the end of the semester"

c. add vegetables to my diet

Research has shown that regular exercise improves efficiency of a. blood cells b. vision and hearing c. brain functions d. cellular functions

c. brain functions

Many Plyometric exercises include

c. jumping

One important requirement in setting fitness goals would be to make sure it is

c. measurable

Three macronutrients are

carbohydrates, proteins and fats.

three macro nutrients:

carbs, protein, fat

Your workouts should work for you, fit your personality and interests, meet your needs, target your fitness goals, and contribute to developing good fitness habits.

cardiovascular exercise

The cheapest way to measure your heart rate during exercise is

check your pulse with a stop watch

how to choose good food:

consider: -how far did it travel? -how colorful is your plate -what are the ingredients

The practice of incorporating different exercises, activities, or sports into your normal fitness routines is called

cross training

a strength and conditioning program that aims at improving muscular fitness, cardiovascular endurance, and flexibility.

crossfit

Antagonists to the Biceps, and provide the opposite motion of the lower arm: a. Trapezius b. Tibialis c. Quadricep d. Tricep

d

Bouncing when stretching can cause a. better flexibility b. none of the above c. more muscular endurance d. tearing of muscle tissue

d

Choose the goal below that is a Smart Goal. a. increase cardio fitness b. lower resting heart rate c. increase max heart rate d. Lower resting heart rate to 60 bpm

d

It is important to break larger fitness goals into a. smaller steps b. manageable steps c. fun activities d. both a & b

d

Research shows that regular aerobic and muscle-strengthening physical activity at moderate-intensity levels can slow the loss of a. vitamins b. calcium c. minerals d. bone density

d

The human body is complex and to function it must have a. stress b. sleep c. recreation d. fuel

d

The number 1 killer of adults in America is: a. stroke b. cancer c. diabetes d. heart disease

d

The practice of incorporating different exercises, activities, or sports into your normal fitness routines is called a. endurance training b. cardiovascular training c. flexibility training d. cross training

d

These substances are needed in small quantities to help regulate body functions. a. minerals b. fats c. Water d. vitamins

d

Which of the following is a benefit of a good warm up? a. stretching b. drinking water c. decreased heart rate d. increased muscle temperature

d

Your fitness goals should be a. measurable b. attainable c. realistic d. all of the above

d

Your fitness goals should be a. measurable b. attainable c. realistic d. all of the above

d

What is the most dramatic form of fluid loss in the body? a. Diarrhea b. sweat c. vomiting d. Both a & c

d. Both a & c

Which of the following is NOT a strategy for goal setting?

d. Do something fun

Which of the following is NOT a strategy for goal setting?a. Analyze your goals, are they S.M.A.R.T? b. Make a list of specific goals c. Make an action plan to achieve your goals d. Do something fun

d. Do something fun

What is the resource used to track and record your workouts? a. Fit Test 1 b. Computer logs c. Assessment Logs d. Fitness Log

d. Fitness Log

Research shows that regular aerobic and muscle-strengthening physical activity at moderate-intensity levels can slow the loss of a. vitamins b. minerals c. calcium d. bone density

d. bone density

This is an excellent anti-inflammatory, reducing swelling and pain, and increasing blood flow and needed nutrient transport to the site of the injury. a. Tylenol b. rest c. compression d. ice

d. ice

If you consume approximately the same amount of calories as you use you a. gain weight b. lose weight c. stay the same d. maintain weight

d. maintain weight

If you consume approximately the same amount of calories as you use you a. gain weight b. lose weight c. stay the same d. maintain weight

d. maintain weight

Mixing in a variety of different aerobic and strength building activities will help prevent a. losing fitness levels b. swelling and pain c. boredom d. overuse injury

d. overuse injury

One of the most important pieces of recording your cardiovascular exercise is a. Average Heart Rate in your Fitness Log b. Core Body Exercises in your Fitness Log c. Exact Exercise Time in your Fitness Log d. the Activity Description in your Fitness Log

d. the Activity Description in your Fitness Log

In order to maintain your current level of fitness, how often should you work out a week? a. 4 days b. 5 days c. every day of the week d. 3 days

d. 3 days

This term refers to the food you put into your mouth. a. Output b. Meals c. Diet d. Input

d. Input

The number 1 killer of adults in America is: a. diabetes b. cancer c. stroke d. heart disease

d. heart disease

The quickest and easiest way to monitor your heart rate:

d. heart monitor

In the F.I.T.T. principle of exercise, what does the intensity of the exercise indicate?

d. how much work and effort is expended in an exercise

Pacing yourself helps prevent injuries from

d. overuse of muscle groups

What is your body's natural method of cooling itself?

d. sweat

These types of fats are very good for you and they are liquid at room temperature. a. cholesterol b. saturated fats c. Trans fats d. unsaturated fats

d. unsaturated fats

What is the most dramatic form of fluid loss in the body?

diarrhea and vomiting

weight management is not:

dieting

The best prevention and cure for obesity is:

exercise and good nutrition

It is easiest to use your index finger when checking your pulse during exercise. t/f

false; index and middle

Select 3 conditions that can result from water loss:

fatigue increased body temperature muscle cramps

This macronutrient is important as an energy source and for skin health.

fats

Stretching or other exercises that help prevent cramps, stiffness, and injuries, and can give you a wider range of motion.

flexibility exercise.

Briefly state two ways you can monitor fluid loss.

frequency and coloration of urine, weight loss

The human body is complex and to function it must have

fuel

One of the most important things to do if you are injured in a sport or activity is to

get treatment immediately

Briefly explain one common mistake people make when exercising.

getting stuck in a fitness rut, or gravitating to one activities that we are good at, instead of using a variety of exercises.

Select 3 body functions below that require nutrients.

growth b. development d. repair of cells

A quick and easy way to track your heart rate during exercise is to use

heart monitor

How is cardio intensity determined?

heart rate

This is an excellent anti-inflammatory, reducing swelling and pain, and increasing blood flow and needed nutrient transport to the site of the injury.

ice

Failing to replace and replenish water loss can result in

impaired cognitive performance (thinking)

To be beneficial and reap the benefits of "cardio" exercise, your activity needs to a. increase your heart rate over an extended time b. include strength training c. lower your resting heart rate d. include flexibility training

increase your heart rate over an extended time

Which fingers should be used to check your pulse?

index and middle finger

How hard or how difficult, usually measured with heart rate

intensity

Many Plyometric exercises include

jumping

What is the biggest reason individuals lose motivation and end up frustrated with efforts to improve fitness levels?

lack of a clear goal. If you don't have a clear, SMART goal, it is hard to keep track of progress, as you don't have a specific goal your aiming at. This leads to a lack of motivation, as your progress can't be measured, and you can't ever see an end in sight.

The main goal of static stretching is to

lengthen a muscle

The main goal of static stretching is to:

lengthen a muscle

unsaturated fats:

liquid at room temp; good

One important requirement in setting fitness goals would be to make sure it is

measurable

calorie

measurement of the potential energy in food

The elements that are needed to form healthy bones, teeth, and aid with other body processes are

minerals

Explain how the following three strategies will help set you up for success in achieving a better fitness level. 1. Make a list of specific goals 2. Analyze your goals, are they S.M.A.R.T? 3. Make an action plan to achieve your goals.

motivation

Select 3 conditions that can result from water loss:

muscle cramps b. increased body temperature c. fatigue

Tendons connect

muscle to bone

Mixing in a variety of different aerobic and strength building activities will help prevent

overuse injury

Pacing yourself helps prevent injuries from

overuse of muscle groups

Your fitness goals could be geared toward targeting fitness needs for a specific sport or

personal physical health goals like losing weight or lowering BMI

Briefly explain how to check your Heart Rate using a stopwatch.

place your middle and index fingers on your carotid artery, and start the stopwatch. As the timer starts, you should count how many times your heart beats until the stopwatch reaches 30 seconds. Then, you multiply this number by two, and that is your Heart Rate (per minute).

cool down

preparing for physical exertion or performance by exercising gently beforehand

warm up

preparing for physical exertion or performance by exercising gently beforehand

Wearing a bike helmet would be an example of what strategy for injury prevention?

proper technique and gear

Identify the three macronutrients below:

proteins b. carbs c. fats

Aerobic

rather low intensity exercise, focusing on cardiovascular and muscular endurance and stamina.

These types of fats are unhealthy for you and are solid at room temperature.

saturated fats

What are the three elements you need to record with each strength training exercise?

sets, reps, and time

Anaerobic

short quick bursts of explosive exercise, focusing on cardiovascular and muscular strength and power.

One of the worst ways to try to lose weight is to

skip meals

saturated fats:

solid at room temp: bad

Sitting and holding a difficult position for 20-30 seconds is

static stretching

Give 3 examples of behavioral strategies (actions you can do) to help you achieve your fitness goals.

staying after school to use your school's gym, setting out your workout clothes the night before, diet restrictions

Going for a jog, hopping on a bike, or getting outside on a trail when you are stressed is an excellent way to deal with

stressors

Which of the following is a strategy to use when cooling down?

stretch your muscles

What is your body's natural method of cooling itself?

sweat

how to lose a pond a week:

take 500 calories out a day

One of the most important pieces of recording your cardiovascular exercise is

the Activity Description in your Fitness Log

metabolism

the chemical process of converting food into usable energy in the body

first T in FITT

time

why hydrate?

transport nutrients lubricates joints removes waste regulates body temperature helps clear up acne carries nutrients to all the cells of your body aids in digestion acts as a natural hunger suppressant helps organs absorb nutrients detoxifies your body prevents constipation prevents arthritis moisturizes air in our lungs protects organs

A good goal is to stretch muscle groups you will use in your workout, being sure to stretch both sides equally. tf

true

Every sport, fitness activity, or exercise has some basic safety guidelines to follow. tf

true

Every step in progressing toward your fitness goals is important and worthwhile. t/f

true

Fast food is high in calories and very low in nutrition. tf

true

If you try to compress your physical activity for the week into two days, this can lead to an overuse injury. tf

true

Injuries are a quick way to bring your fitness efforts to a halt; no one can reach his or her fitness goals if he or she is injured. tf

true

Interval Training is generally used by athletes wanting to expose their body to a very strenuous level of exercise, and force it to adapt to high level stress. tf

true

One important requirement of setting fitness goals is to be sure you have the resources to accomplish that goal. t/f

true

Poor hydration can hinder you from reaching peak performance during your workouts. tf

true

Recent health projections estimate that 1 out of every 3 children and adolescents in our country will develop Type II Diabetes due to poor nutrition and lack of exercise. tf

true

The United States has the most overweight population of any country in the world.

true

The goal of circuit training is to keep the heart rate level elevated while performing exercises that involve a wide range of muscle groups. tf

true

Type refers to either aerobic or anaerobic exercise t/f

true

You must have a plan if you want to reach your fitness goals. t/f

true

It is possible in this day of fast food to be over fed but

undernourished

These types of fats are very good for you and they are liquid at room temperature.

unsaturated fat

trans fat:

unsaturated fats hydrogenated to be solid at room temp

When recording your strength training efforts in your Fitness Log, it is broken into these 3 body regions:

upper body, lower body, and core strengthening

Characteristics of aerobic exercise

uses fat with oxygen for energy, longer time, low intensity, goal is to increase endurance

Characteristics of anaerobic

uses stored carbs without oxygen for energy, high intensity, short time,. goal is to increase strength

3 micronutrients:

vitamins, minerals, water

This is vital to life, over 70% of your body and 90% of your blood is made of this mineral.

water

Do you need to have rest times between strenuous workouts?

yes!!!

One excellent discipline that combines both static and dynamic stretching motions is

yoga

This is a cross training activity that focuses on flexibility, stress relief, and engaging your core.

yoga

a flexibility driven, core engaging, stress relieving exercise practice that just might get you hooked.

yoga

You need to rest your body after strenuous activity so...

your body replaces dead or damaged cells.

a dance workout that is fun, energetic, and works a variety of muscles you probably never knew you had.

zumba