INTRO TO LIFETIME FITNESS EXAM STUDYGUIDE
a cardiovascular fitness working lasting 30 mins applies to the time part of the
FIT principle
individuals in this country are becoming fatter than they have been at any time in the past because of
INACTIVITY
When designing your fitness program, choose :
SPORTS activities for your workout IF you possess the skill needed to obtain a sufficient workout.
a maintenance goal for health related fitness components is the key to
any fitness program
when you begin a fitness program you should select activities based on:
areas of fitness you need to improve on and enjoy.
swimming is a good exercise for old people
because it doesn't put strain on the joints
Air pollution, personal safety, and weather are environmental factors should be considered when ?
before selecting activities for your personal fitness program .
pectoralis
bench press/push ups
the body's primary source of energy comes from ?
carbohydrates
jogging benefits the area of ...
cardiovascular endurance health
resting heart rate can best be determined by ...
checking your pulse in the morning when you wake up
heart disease is frequently related to high levels of ?
cholesterol
tendons ...
connect muscles to bone
high blood pressure, inactivity, smoking, and stress are health risk factors which can be what ?
controlled
rectus abdominals
curl ups
cycling, in-line skating and swimming are exercises that would help ...
develop cardiovascular endurance
biceps
dumbbell curls
muscles shorten (contract) to :
excert force
High blood pressure, heart disease, and surgical risk are are health hazards related to
excessive body fat
to obtain cardio-respiratory benefits of aerobic exercise you should ...
exercise at least 3 days per week
muscular strength exercises such as sprinting and power lifting use what ?
fat twitch muscle fibers
sit and reach, jogging , and yoga are exercises that would help you increase your
flexibility
three ways you can apply the overload principle are :
frequency, intensity, and time
A good lifetime sport for young people to learn would be :
golf
an example of an activity that contributes least to weight loss is
golf
writing your goals down on a timeline can help you :
have a better sense of control and organization
flexibility is a
health related fitness component
heavy sweating, fatigue, dizziness, headache and shortness in breath are all symptoms that cause
heart exhaustion
heart stroke is the most serious
heat related illness
body composition
height and weight (BMI)
a description of the symptoms of heat stroke include :
hot dry skin, no sweat, unsteady walking
flexibility decreases with age because of what ?
inactivity
the greatest health risk factor which a person can control is _____ .
inactivity
to increase flexibility you must
include stretching exercises
as a person gets older, the acceptable range of body fat percentage ____
increases
220-age
is the best got calculating a person's MAX heart rate
body mass index can be misleading when interpreting results because
it doesn't account for muscular development and it doesn't distinguish lean body mass from fat weight.
regular exercise helps teens deal with changes in their lives because ...
it helps your body deal with stress
light weight, light colored clothing is important while exercising in hot weather because
it is reflective and allows skin to breath and sweat to evaporate
flexibility is specific to
joint structure
hamstrings
leg curls
quadiceps
leg extensions
prior to beginning a personal fitness program it is important to evaluate:
level of fitness, set goals, and get a medical exam.
participating in cardiovascular exercise will result in
lower resting heart rate
gluteals
lunges
specificity
means doing an exercise for a specific muscle, muscle group, or body part
progression
means slowly increasing the frequency, intensity, type of exercise or time of exercise
record keeping helps to motivate you to keep exercising by:
monitoring your progress and serving as a motivator .
females do not usually need to worry about what ?
muscle bulk
lean body mass is made up of
muscles, bones, ligaments and tendons
the media can have a
negative influence, or impact, on body image
three principles of training that should be followed in developing your personal fitness are:
overload, progression, and specificity.
cardiovascular system
pacer test/mile run
frequency
particpating in cardiovascular activities at least 3 times per week
factors you should consider before stating a training program include :
past medical history, present health, and previous involvement
older adults need to include weight training as a part of their excersize program to improve :
posture, weight, management, and reduce fatigue
the procedure of increasing weight loads every several weeks is known as
progression
upper body strength
push ups
to develop muscular endurance in her legs ...
she should perform three (3) sets of leg extensions 12-20 repetitions
flexibility
sit-n-reach
a person's basal metabolic rate (BMR) ____________
slows down as they grow older.
cooling-down prevents
soreness, lightheadness, and pooling of blood in the lower body
goals for your physical fitness program should be very :
specific and realistic
excersizes that would help you develop muscular strength:
squats, isotonic exercises, bicep curls
high resistance and low repetitions would be beneficial to what ?
strength training session
220-age-resting pulse x 60% + resting pulse is used to determine your
target heart rate
muscular strength
the ability of muscles to exert a force one time is known as ?
cardiovascular fitness
the ability of the heart, blood, blood vessels, and the respiratory system to supply oxygen and necessary fuel to the muscles during exercise
when exercising in hot weather lack of evaporation on the skin surface causes ?
the body internal temperature to rise
long term cardiovascular conditioning prevents
the build-up of fatty deposits on artery walls
circuit training
the quickest and most effective way to develop muscular strength and endurance
A safety consideration for weight training is to ?
utilize a trained spotter, complete a full range of motion, and complete a proper warm up
a good exercise program alone with a proper diet is best for what ?
weight management
One way to increase the BMR would include _____ and _____ .
weight training and aerobic activities
target heart rate zone
where you want your exercise heart rate
in designing your total fitness program, you should be concerned:
with health-related activities, sports skill, and stress diversion activities, and good nutrition .
hypothermia
an excessive decline in body temperature
Adolescents should exercise :
DAILY
flexibility exercises should be performed
DAILY for best results
what are the advantages of the combined diet and exercise method for permanent weight control ?
-that neither food reduction nor the increase in physical activity needs to be as severe as if either were practiced alone -that weight loss is mostly fat, not lean tissue -the improvement of the health-related components of fitness
correct order of warming up is :
1. large muscle activity 2. static stretching 3. activity specific warm-up
maintenance goal should include :
1. long term cardio exercises 2. muscular strength 3. muscular endurance 4. flexibility 5. body composition measured through your height and weight
interpreting heart rate data is :
140 and 170
because of today's, American youth are more obese than they have been in the past ____
30 years
normal range for a resting heart rate is
50-100 bpm
children and adolescents should include a minimum of ...
60 mins of exercise daily
lowering your heart is
NOT a benefit of warming up before beginning to exercise
soleus
Plantar flexes foot
isotonic exercise
a muscular contraction involving movement of a body part through a full range of motion
muscular endurance
a type of muscular fitness that is developed by low resistance and high repetitions
jogging is good ?
aerobic exercise
you should evaluate your fitness program to discover the improvements you are making periodically :
after starting your program .
difference between muscular strength and endurance training ?
amount of weight lifted and the number of reps performed
