ORU Fitness for Life 1

________ is a method of assessing body composition by running a low-level electrical current through the body. -Hydrostatic weighing -Air displacement -Bioelectrical impedance analysis -Dual energy X-ray absorptiometry

Bioelectrical impedance analysis

Which of the following statements regarding the relationship between exercise and the immune system is true? -The lowest risk of infection is associated with little to no exercise. -Intense exercise increases the levels of stress hormones, which will enhance the immune system. -Intense exercise can decrease the body's immune system. -Long-duration exercise can decrease your risk of infection. -Intense exercise can decrease stress-related hormones.

Intense exercise can decrease the body's immune system.

Your exercise prescription should take into consideration which of the following factors? -musculoskeletal condition -age -body composition -fitness status -All of the above

All of the above

________ stretching may activate the stretch reflex and cause injury to muscles and tendons. -Dynamic -Antagonistic -Static -Ballistic

Ballistic

When trying to lose or gain weight, you should have regular __________ to ensure the healthiest changes. -diet assessments -body composition assessments -body weight measurements -essential fat assessments -activity level assessments

body composition assessments

The increase of muscle size depends on all of the following except ________. -muscle fiber type -body weight -diet -type of training program used

body weight

Body mass index is the ratio of ________. -body fat to water mass -waist to hip circumference -body weight divided by waist circumference -body weight divided by height

body weight divided by height

Healthy body weight should be determined by all of the following except __________. -bone size -body fat for your gender -body fat for your age -body fat for your height -activity level

bone size

The shape of the ________ determines the amount of movement possible at each joint. -bones -ligaments -muscle fibers -muscles

bones

Which of the following are determinants of the range of motion of a given joint? -muscle fiber type -number of motor units activated -genetics -bones, muscles, and tendons

bones, muscles, and tendons

The primary factor that determines where on the body fat is stored is ________. -somatotype -age -diet -genetics

genetics

Positive role models, visualization, and social support are ways to increase your ________ for behavior change. -vulnerability -self-efficacy -motivation -contemplation

motivation

The primary determinant of how much force a muscle can generate is ________. -muscle weight -muscle size -tendon strength -the type of fibers recruited

muscle size

The purpose of stretching is to stretch ________. -ligaments and tendons -muscles and ligaments -muscles and tendons -ligaments and cartilage

muscles and tendons

A muscle generating force to its highest ability is demonstrating ________. -maximal power output -optimal power output -muscular endurance -muscular strength

muscular strength

An eccentric muscle contraction is also known as ________. -negative work -static work -positive work -positive and negative work

negative work

________ is defined as a state of optimal health, which encompasses physical, emotional, intellectual, spiritual, social, environmental, occupational, and financial health. wellness health fitness well-being

wellness

All of the following statements from recent research on yoga are true except __________. -yoga can alter maximal aerobic fitness -yoga can improve flexibility -yoga can reduce stress -yoga can improve sleep -yoga can increase energy levels

yoga can alter maximal aerobic fitness

With endurance training, resting heart rate decreases because __________. -your heart needs to recover after strenuous exercise -your heart becomes more efficient at pumping more blood per heartbeat -exercise puts you into a deeper sleep -blood is being redirected to your gut to assist digestion -your blood pressure is reduced

your heart becomes more efficient at pumping more blood per heartbeat

The overload principle can be utilized by ________. -using heavier weights and increasing the duration of the exercise -increasing time of the exercise -increasing the duration of the exercise only -using heavier weights only

-using heavier weights and increasing the duration of the exercise

A general rule is that once ________ repetitions of an exercise can be performed easily, the load should be increased to a point at which 6 repetitions are maximal. -9 -7 -8 -10

10

What percentage of body fat is essential for females? -3% -12% -25% -35% -8%

12%

Approximately what percentage of Americans will be disabled by low back pain in their lifetime? -10% -5% -20% -15%

15%

U.S. Government physical activity guidelines recommend that adults perform at least ________ minutes of moderate intensity exercise each week to improve health and reduce risk of illness. -150 -100 -175 -60

150

How many days per week should you strength train for optimal gains? -5-6 days -2-3 days -4-5 days -1 day -6-7 days

2-3 days

During prolonged periods of exercise, there is a gradual shift from carbohydrates to fats as an energy source after ________. -20 minutes of exercise -40 minutes of exercise -1 hour of exercise -10 minutes of exercise

20 minutes of exercise

While performing static stretches, one should hold a stretch for ________. -20 to 30 seconds -10 seconds -a few seconds -15 seconds

20 to 30 seconds

A healthy body fat percentage for young women is estimated to be ________. -5-10% -21-32% -8-19% -20-25%

21-32%

Which of the following are good methods of exercising that will help surpass the threshold of health benefits? -30 to 60 minutes of moderate activity 5 to 6 days per week -high-intensity workouts only 4 days per week -30 to 60 minutes of moderate activity 3 to 5 days per week -long workouts

30 to 60 minutes of moderate activity 3 to 5 days per week

Eight weeks after cessation of muscular endurance training, muscular endurance loss is typically around what percentage? -10% to 40% -30% to 40% -50% -10%

30% to 40%

Women are at a greater health risk with a waist circumference of ________. -35 inches -25 inches -34 inches -30 inches

35 inches

Men are at a greater health risk with a waist circumference of ________. -40 inches -30 inches -25 inches -35 inches

40 inches

A healthy body fat percentage for young men is estimated to be ________. -21-32% -20-25% -5-10% -8-19%

8-19%

How much money is spent per year in the United States on medical costs associated with overweight and obesity-related health problems? -$500,000 to $5 million ->$200 billion -$500,000 -$100 billion

>$200 billion

Which behavior will not enhance your quality of life? -Engage in an occupation that provides the highest salary possible -Consume a healthy diet -Manage stress effectively -Avoid prolonged periods of sitting -Be physically active and exercise on a regular basis

Engage in an occupation that provides the highest salary possible You should engage in an occupation that provides satisfaction and fulfillment. A high salary does not correlate with better quality of life.

Which of the following statements is true about aerobic energy production? -Only carbohydrates can be used for fuel. -Short-burst exercise requires aerobic energy production. -Oxygen is not required for aerobic energy production. -Fats, carbohydrates, and proteins can be used for fuel.

Fats, carbohydrates, and proteins can be used for fuel.

Which of the following statements regarding strength training is true? -It increases risk for back pain. -It increases the occurrence of joint and/or muscle abnormalities. -It helps prevent osteoporosis. -It decreases muscle strength for sedentary older individuals. -It increases risk of injury from physical activity.

It helps prevent osteoporosis.

Which of the following is not true of a cool-down? -It is usually directly after the workout period. -It maintains body temperature after a workout. -It involves low-intensity exercise. -It is a 5- to 15-minute period.

It maintains body temperature after a workout.

Which of the following is true about strength training? -Strength gains happen more rapidly in untrained people. -Gains are seen more rapidly when strength levels are higher. -Men increase strength faster than women through the 15th week of training. -Women increase strength more rapidly than men.

Strength gains happen more rapidly in untrained people.

Which of the following is a specific benefit of increased VO2 max? -The body experiences less fatigue during regular daily activities. -Blood pressure increases. -It lowers aerobic capacity. -Muscular strength improves.

The body experiences less fatigue during regular daily activities.

What is the goal of health-related physical fitness programs? -to improve motor skills to be proficient in team sports -To reduce risk of disease and to improve total physical fitness -to be able to perform 30-60 minutes of vigorous exercise without undue fatigue -to be able to bend and twist with ease -to improve physical performance in a specific sport or activity

To reduce risk of disease and to improve total physical fitness

The most valid measurement of cardiorespiratory fitness is the person's ________. -VO2 max -heart rhythm -heart rate -stroke volume

VO2 max

What is the definition of wellness? -maintaining a positive outlook on the unknown or the future -healthy ranges of blood variables and healthy body composition -a state of optimal health that encompasses all the dimensions of well-being -exercising to reduce risk of developing chronic diseases and cancer -the absence of all diseases

a state of optimal health that encompasses all the dimensions of well-being

The type of fat known as storage fat is found in ________ tissue in the body. -adipose -muscular -skeletal -visceral

adipose

Which of the following is not considered to be one of the five major components of health-related physical fitness? -agility -body composition -muscular strength -cardiorespiratory endurance

agility

The blood vessels that transport oxygenated blood away from the heart are ________. -arterioles -venules -arteries -veins

arteries

To improve flexibility, stretching exercises are most productive when they are performed ________. -at the beginning of the warmup -two to three hours after the workout -at the end of the workout -between exercise sets

at the end of the workout

The thin-walled blood vessels that allow easy passage of oxygen, carbon dioxide, nutrients, and waste through their cell wall are ________. -arteries -arterioles -capillaries -veins

capillaries

Individuals who have achieved a high level of ________ are capable of performing 30 to 60 minutes of vigorous exercise without undue fatigue. -cardiorespiratory fitness -flexibility -muscle strength -muscle endurance

cardiorespiratory fitness

The primary function of the ________ is to deliver oxygen and nutrients throughout the body and remove waste products from body tissues. -respiratory system -urinary system -cardiorespiratory system -lymphatic system

cardiorespiratory system

The recommended sites for taking a pulse are points located along the ________ arteries. -carotid and radial -carotid and femoral -radial and femoral -radial and pulmonary

carotid and radial

The best location to measure your pulse is the __________. -brachial artery -femoral artery -carotid artery -foot -ankle

carotid artery

Strength and flexibility exercises can do all of the following except ________. -cause long-term fatigue -change your appearance -correct imbalances in your posture -improve posture and prevent joint damage

cause long-term fatigue

Stretching can do all of the following except ________. -change the structure of a bone -alleviate tightness at a joint -alter soft tissue -increase flexibility over time

change the structure of a bone

Generally, a person's resting heart rate will ________ with regular exercise training. -become sporadic -decrease -increase -not adapt

decrease

Benefits of regular exercise include all of the following except -increased longevity -reduced risk of CVD, cancer, and diabetes -improved psychological well-being -decreased bone mass -delayed aging

decreased bone mass Regular exercise can improve bone health by strengthening your bones

What is the key to a strength-training program that you will be motivated to continue? -never exercising alone -finding a low-cost gym or recreation facility -designing a program that is both challenging and fun -hiring a personal trainer at least a few weeks a year to keep you on track

designing a program that is both challenging and fun

Based on the principle of specificity, if you wanted to improve your bench press, you would __________. -do bicep curls -do squats -do exercises focusing on your chest -do exercises focusing on your core -focus on whole-body workouts

do exercises focusing on your chest

Which of the following is considered an unsafe exercise that might cause injury? -sitting hamstring stretch -knee-to-nose touch -donkey kick -leg pull

donkey kick

The downward phase of a biceps curl is an example of which type of muscle movement? -eccentric muscle action -isometric action -concentric muscle action -fiber recruitment

eccentric muscle action

The purpose of a warm-up is to __________. -elevate muscle temperature and increase muscle blood flow -incorporate high-intensity exercise preceding a workout -gain muscular endurance -gain muscular strength -burn extra calories

elevate muscle temperature and increase muscle blood flow

Which of the following wellness components is most associated with the ability to respond to difficult life situations in an appropriate manner? social wellness environmental wellness intellectual wellness emotional wellness

emotional wellness

Which component of total wellness includes social skills and interpersonal relationships? intellectual wellness environmental wellness emotional wellness occupational wellness spiritual wellness

emotional wellness Emotional wellness includes your social skills and interpersonal relationships.

Body composition refers to the relative amounts of ________ in the body. -fat, muscle, and bone -fat and muscle -fat and connective tissue -fat and fat-free tissue

fat and fat-free tissue

Exercise prescriptions include a combination of ________. -fitness goals and types of exercises only -goals, mode of activity, warm-up, and conditioning period -goals and conditioning period -fitness goals, types of activity, warm-up, conditioning period, and cool-down Submit

fitness goals, types of activity, warm-up, conditioning period, and cool-down

The difference between maximal heart rate and resting heart rate is known as the ________. -target heart rate -stroke volume -Rating of Perceived Exertion -heart rate reserve

heart rate reserve

To improve strength, a person's weight training program should include __________. -low resistance and low repetitions -moderate resistance and high repetitions -high resistance and low repetition -slow resistance and high repetitions -high resistance and high repetitions

high resistance and low repetition

The four groups of muscles that contribute to proper posture to avoid low back pain are the abdominal muscles, hamstrings, lower back muscles, and the ________ muscles. -triceps brachii -hip flexor -masseter -pectoralis

hip flexor

Which of the following is a safety concern when weight training? -talking during a training session -duration of training that is specific to goals -use of support belts -holding the breath while lifting

holding the breath while lifting

Which of the following would be considered a benefit of increased flexibility? -increased strength -higher VO2 max -increased endurance -improved joint mobility

improved joint mobility

A regular strength training program does all of the following except ________. -increase VO2 max -influence metabolic rate -increase strength -increase muscular endurance

increase VO2 max

Endurance training results in a(n) ________. -increase in stroke volume -decrease in stroke volume -decrease in cardiac output -decrease in VO2 max

increase in stroke volume

Which of the following is not a health benefit of cardiorespiratory endurance? -increased flexibility -reduced risk for type 2 diabetes -increased longevity -reduced risk for CVD

increased flexibility

An unhealthy body composition can increase risk for all of the following conditions except __________. -cancer -heart disease -diabetes -increased muscle strength -sleep apnea

increased muscle strength

Weight-bearing activities are particularly important for ________ -reducing the risk of cardiovascular disease -lowering blood glucose levels -reducing the risk of lung cancer -increasing bone density

increasing bone density

During the improvement phase of an aerobic exercise program, the best results are achieved by ________. -increasing the intensity and duration of exercise at the same time -increasing the duration first and then the intensity of the exercise program -increasing duration and frequency first and then the intensity of the program -increasing the frequency only

increasing duration and frequency first and then the intensity of the program

Benefits of proper posture include all of the following except __________. -minimizing abnormal wear on joints -contributing to a good appearance -preventing strain or overuse problems -increasing the stress on ligaments holding joints together to make them stronger -preventing fatigue

increasing the stress on ligaments holding joints together to make them stronger

A muscle contraction that results in no movement of the body is referred to as a(n) ________ contraction. -isokinetic -isometric -isotonic -concentric

isometric

A muscle contraction that results in movement of a body part is referred to as a(n) ________ contraction. -static -isometric -isotonic -isokinetic

isotonic

When identifying and eliminating barriers of change, all of the following are ways to increase and maintain motivation except __________. -using visualization -using positive self-talk -keeping a close circle of friends for social support -keeping an external locus of control -keeping an internal locus of control

keeping an external locus of control A person with an external locus of control believes that factors beyond their control determine the course of their life.

High-intensity activities, such as 100-yard sprint, utilize ________. -slow-twitch fibers and intermediate fibers -large numbers of fast-twitch fibers -a limited number of fast-twitch fibers -large numbers of slow-twitch fibers

large numbers of fast-twitch fibers

The definition of static stretching is __________. -holding a stretch for 3 seconds, then resting for 15 seconds -lengthening of a muscle until slight discomfort is felt, then holding the position -rapid, forceful, bouncing stretches -stretching while contracting and relaxing muscles -a fluid, exaggerated movement that mimics movements of exercises

lengthening of a muscle until slight discomfort is felt, then holding the position

Of the four major factors that influence health and longevity, which single factor that can lead to a healthier, longer life can you most control? lifestyle level of education quality of health care genetics environment

lifestyle Fifty-three percent of impact on disease risk comes from lifestyle choices. Including other controllable factors, you can control up to 75% of impact on disease risk.

The U.S. Surgeon General's report on physical activity and health concludes that Americans can improve their health by engaging in 30 minutes of ________. -light-intensity physical activity on most days of the week -moderate- to high-intensity physical activity on most days of the week -moderate- to high-intensity physical activity on all days of the week -light to moderate-intensity physical activity on most days of the week

light to moderate-intensity physical activity on most days of the week

Slow-twitch fibers are ideally suited for ________. -high-force, short-term exercises -low-force, prolonged exercises -low-force, short-term exercises -high-force, prolonged exercises

low-force, prolonged exercises

Which of the following is a not a benefit of improved cardiorespiratory fitness? -less risk of chronic diseases -improved sleep -improved mindset -lower energy levels -improved weight management

lower energy levels

Regular physical activity and exercise can significantly reduce your risk of developing cardiovascular disease and ________. -lower the risk of type two diabetes while improving skeletal muscle and regulating blood sugar levels -lower the risk of type one diabetes -lower the risk of type two diabetes -lower the risk of type two diabetes while improving only skeletal muscle

lower the risk of type two diabetes while improving skeletal muscle and regulating blood sugar levels

To reduce the risk of lower back pain, it is recommended that you __________. -focus on abdominal strengthening -reduce stretching the back until inflammation has subsided -avoid strength training with the hamstrings -maintain strong abdominal and hip flexor muscles -tilt the hips forward to hyperextend and relieve the tension on the back muscles

maintain strong abdominal and hip flexor muscles

Starting a workout regimen can be considered a behavior change. Based on the transtheoretical model, in what stage would you be if you have been regularly attending a gym and exercising for 9 months? -maintenance -action -termination -preparation -precontemplation

maintenance Maintenance is achieved after 6 months of the behavior change.

Scott has decided to lose 14 pounds to make sure he meets the weight requirements to enlist in the USMC. He has created a fitness plan based on working out four days a week. To be successful at this plan, Scott needs to do all of the following except ________. -have additional body-fat assessments at regular intervals -set short-term goals and rewards for losing weight as he progresses -make sure his physician uses a different technique to assess his body composition, to get an average -check with his physician first to make sure he is in good physical health to start exercising

make sure his physician uses a different technique to assess his body composition, to get an average

The intensity of stretching is monitored by feel. In general, the limb should not be stretched beyond a position creating ________. -mild discomfort -intense pain -normal movements -no sense of limitation of movement

mild discomfort

Which of the following are included in the FITT principle? -mode of exercise, duration of exercise, frequency of exercise, and intensity of exercise -mode of exercise, reps of exercise, pre-workout meal, intensity -intensity, time of day, focus of muscle groups, and frequency of workouts -reps of exercise, time of day they are performed, rest in between sets -frequency, number of sets, length of rest, intensity of workout

mode of exercise, duration of exercise, frequency of exercise, and intensity of exercise

Which of the following would be a safe exercise to improve poor hamstring flexibility? -modified hurdler's stretch -standing toe touch -curl-up -inside leg stretch

modified hurdler's stretch

In order to avoid a stretch reflex, you should stretch using ________. ballistic movements -slow movements while holding the stretch -slow movements -moderate movements

slow movements while holding the stretch

Which of the following is not a healthy behavior that promotes wellness and increases quality of life? -managing stress -only getting medical exams when sick -maintaining healthy weight -avoiding sitting for long periods of time

only getting medical exams when sick

Which sport is an example of exercise that uses aerobic energy production? -baseball -open water swimming -weight lifting -gymnastics -wrestling

open water swimming

Being underweight is a risk factor for which of the following diseases? -arthritis -sleep apnea -type 2 diabetes -osteoporosis

osteoporosis

The principle of training that states the body must be stressed in order to improve physical fitness is the ________. -principle of recuperation -overload principle -ten percent rule -principle of specificity

overload principle

Which principle of exercise training states that the body needs to be stressed to improve physical fitness? -overload principle -10% rule -principle of specificity -principle of progression -principle of recuperation

overload principle

What would be the weight status of a female who is 30 years old with 37% body fat and a BMI of 25? -high -overweight -underweight -average -obese

overweight

Which of the following wellness components includes achieving physical fitness and maintaining a healthy body weight? intellectual wellness environmental wellness physical wellness emotional wellness

physical wellness

A weight-training program that gradually increases the resistance lifted relies on the ________ principle to build strength. -specificity of training -progressive overload -1 RM -fiber recruitment

progressive overload

Range of motion can decline or change due to all of these except ________. -disuse -joint stiffness -proper stretching -characteristics of muscles and bones

proper stretching

Which of these is not a function of skeletal muscles? -maintaining posture -regulating body temperature -protecting the body from assault by pathogens -providing force for physical movement

protecting the body from assault by pathogens

Strong evidence indicates that regular exercise improves ________. -psychological benefits for young adults only -psychological well-being of people of all ages by reducing risks for anxiety and depression -psychological improvements in those who are older and unhealthy only -psychological well-being in only adolescents

psychological well-being of people of all ages by reducing risks for anxiety and depression

The amount of movement possible at a joint is called the ________. -optimal angle -concentric limitation -range of motion -muscle action

range of motion

Which of the following is not considered to be a health benefit of exercise? -reduced risk of diabetes -reduced risk of cardiovascular disease -reduced risk of bone loss with age -reduced risk of kidney disease

reduced risk of kidney disease

The energy required to drive the heart and respiratory muscles and to build and maintain body tissues is known as the ________. -calorie requirement -cardiorespiratory rate -resting metabolic rate-progressive -resistance rate

resting metabolic rate-progressive

Physical fitness can be lost due to inactivity; this outcome is described by the ________ principle. -progression -recuperation -overload -reversibility

reversibility

In which of the following activities would anaerobic energy production dominate? -running a 400-meter sprint -cross-country skiing a six-mile course -running a half-marathon -jogging eight times around the high-school track

running a 400-meter sprint

A commonly used strategy to assist with behavior modification is ________. -postponing behavior change until after your next doctor's appointment -setting specific short- and long-term goals -setting broad, general goals to allow the most flexibility -engaging in negative self-talk if you deviate from your plan

setting specific short- and long-term goals

Which joint has the greatest range of motion due to its structure? -shoulder -neck -wrist -elbow -knee

shoulder

Low back pain that lasts for longer than ________ is considered chronic. -six months -four months -two weeks -two months

six months

Which person would benefit the most from a flexibility program? -someone whose ankles and feet are flexible and do not feel stiff in the morning when getting out of bed -someone whose mobility in the neck is impaired when looking to the right or left -someone who has no back stiffness with prolonged sitting -someone who has no difficulty washing their own back -someone who has full range of motion in the neck

someone whose mobility in the neck is impaired when looking to the right or left

Pete is striving to meet personal health goals by losing weight. He plans to lose 10 pounds in 10 weeks. By clearly defining his outcome, which of the following SMART goals is he using? -attainable -timeframe -realistic -specific

specific

Which type of stretch is recommended as a safer type of stretch? -static -a mixture of ballistic and dynamic -ballistic -dynamic

static

Stretching by slowly lengthening the muscle to a point where further movement is limited and holding that position for a fixed period of time is referred to as ________. -proprioceptive neuromuscular facilitation -static stretching -ballistic stretching -dynamic stretching

static stretching

The amount of blood pumped with each heart beat is called __________. -VO2 max -cardiac output -stroke volume -heart rate -endurance capacity

stroke volume

The skinfold test estimates body fat based on a measurement of ________. -body water -subcutaneous body fat -visceral body fat -total adipose tissue

subcutaneous body fat

The range of heart rates that corresponds to an exercise intensity approximately 50% to 85% of VO2 max is known as ________. -training threshold -heart rate reserve -max heart rate -target heart rate

target heart rate

Flexibility is __________. -the ability to rotate 360 degrees without discomfort -the decreasing of tension at the tendons to improve the ability of muscle shortening and lengthening -involuntary contraction of a muscle due to rapid stretching of that muscle -tightening of the muscles and tendons to provide a smooth movement -the ability to move joints freely through their full range of motion

the ability to move joints freely through their full range of motion

A waist-to-hip ratio is used to determine disease risk associated with __________. -body composition -creeping obesity -the gynoid pattern -obesity -the android pattern of obesity

the android pattern of obesity

All of the following are structural limitations of movement except __________. tight skin -tendons -connective tissue -a stiff muscle -the shape of the muscles

the shape of the muscles

When choosing exercise sneakers, remember that __________. -cross-training shoes are best because they can be used for every type of workout -they should fit best after being broken in, usually after three to five workouts -they should be tight around the toe box so your toes can't slide, rub, and create blisters -they should fit perfectly on the day you buy them -make sure there is a 1-inch width between the end of your longest toe and the end of the shoe

they should fit perfectly on the day you buy them

To improve muscular strength, a regimen of ________ for each exercise is generally recommended. -five sets of three reps -one set of three reps -three sets of six reps -two sets of three reps

three sets of six reps

Stretching should be performed ________. -two days per week -three to five days per week -less than two days per week -three days per week

three to five days per week

Muscular endurance is the ability ________. -of a tendon to pull on a bone to produce movement -to generate maximal force -of motor neurons to control a greater number of muscle fibers -to generate force repeatedly

to generate force repeatedly

The condition of which of the following does not play a role in low back pain? -hamstrings -trapezius muscles -hip flexors -abdominal muscles

trapezius muscles

Fat deposited around the internal organs is known as ________ fat. -visceral -subcutaneous -essential -organic

visceral

In order to have a greater range of motion, the muscle must be ________. -massaged -warmed up first -stretched with bouncing movements -stretched before warming up

warmed up first