Fitness Ch 1: 25-48

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To progress safely and improve fitness, it is recommended that you

increase overload frequency, intensity, or duration by no more than 10% each time you make changes in your program.

_____is a beneficial tool for monitoring, recording, and measuring progress on a behavior change.

journaling

How many minutes of moderate physical activity should an adult perform each week to maintain health?

150

According to the physical activity pyramid, individuals should work on muscular fitness

2 days per week

If you have a light snack prior to exercising, it should be consumed at least ________ minutes prior to beginning the activity.

30

Stationary cycling at a moderate level would be equivalent to approximately _____ METS.

4

Both the American College of Sports Medicine and the U.S. Department of Health and Human Services recommend at least ________ minutes of exercise daily for youth under the age of 18

60

The degree to which a person believes in his or her ability to achieve a goal is known as

self-efficacy

The components of the FITT formula are

Frequency, Intensity, Time, Type

Adaptation is defined as

a change in the body as a result of overload

An action plan, a list of support sources, and a public declaration of intent are all part of what strategy for change?

behavior change contract

The five health-related components of physical fitness are

cardiorespiratory endurance, muscular strength, muscular endurance, flexibility, and body composition

Muscular strength is defined as the ability of your muscles to

exert force

People older than 55 are encouraged to include balance training in their exercise program, to reduce the risk of

falls

A conviction that one can control events and factors in one's life is known as

locus of control

The "M" in the "SMART" system for setting goals stands for

measurable

Lean body tissue consists of

muscle, bone, and fluids

The ability of your muscles to contract repeatedly over time is known as

muscular endurance

Physical fitness is the ability to

perform moderate to vigorous physical activity without undue fatigue

Which of the following is considered a skill-related component of physical fitness?

power

The most important aspect of footwear is

proper fit

The principle that states that training levels will decrease towards initial levels when training is stopped is known as

reversibility

The principle that only the body systems worked during training will show adaptations is known as

specificity

When a person pictures himself succeeding in achieving a goal, he is using

visualization


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