Lifetime Fitness -

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

3 days

How many skeletal muscles are in the human body?

642

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

A. fats

What exercise is repetitive, rhythmical, continuous movement using oxygen?

Aerobic

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

Anaerobic Exercise

Briefly explain how cardiovascular and resistance exercises are measured.

Cardiovascular is measured by how fast your heart is going or your BPM. And resistance exercises are measured by how many times you did it like reps or sets.

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

Cooling down allow you to think about your workout and ponder about what you did well or what you could have done better at. Cooling down also return your body to its resting state in a healthy way. If you do not cool down like you are supposed to your blood could clog up causing you to faint.

The higher your metabolism the fewer calories burned.

False

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

False. Athletes who collapse or faint at the finish line often do so because of stopping so suddenly and blood pooling in the extremities.

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

False. 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.

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.

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

What Does F.I.T.T stand for?

Frequency, Intensity, Time, Type

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

Heart Monitor

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

Obliques

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

Quadriceps

What does S.M.A.R.T stand for?

Specific, Measurable, Attainable, Realistic, Timely

What are the aims of Plyometric exercises?

The main aim of Plyometric exercise is to increase the strength of the muscles by increasing muscle power and the intensity of the workout.

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:

Trapezius

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

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

True

Dynamic stretching means moving through a comfortable range of motion repeatedly, usually 10-15 times

True

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.

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.

True

Heart Disease is the number one killer of adults in the USA.

True

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

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

Input refers to the food you put into your mouth.

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

True

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

True

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

True

Output refers to the food energy you burn.

True

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

True

Static stretching can be done at the end of your warm up and in your cool down time.

True

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

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 human body needs about 64 ounces a day to keep hydrated under normal circumstances and activities.

True

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

True

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

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

True

When you fail to hydrate during exercise, it can even 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

Your fitness goals could be athletic or aesthetic.

True

Your heart rate is a true indicator of the intensity of an exercise.

True

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

When starting interval training you need to warm up beforehand. Like stretching or taking a walk/jog. You should always start easy and then increase your activity as you go on. Lastly, if you take a break you should wait until you BPM is 100-110 and then you may begin exercising again.

When you stretch it's vital that you

When you stretch it's vital that you breathe deeply to oxygenate those cells.

If you are working out at 50% - 60%of your target heart rate, which zone are you in?

Zone 1

Walking is a type of exercise which would fall under which zone?

Zone 1

If you are working out at 60% - 70%of your target heart rate, which zone are you in?

Zone 2

If you are working out at 70% - 80%of your target heart rate, which zone are you in?

Zone 3

Running is a type of exercise which would fall under which zone?

Zone 3

If you are working out at 80% - 90%of your target heart rate, which zone are you in?

Zone 4

Sprinting is a type of exercise which would fall under which zone?

Zone 4

If you are working out at 90% - 100%of your target heart rate, which zone are you in?

Zone 5

Identify the three macronutrients below: a. carbs b. fats c. proteins d. water

a. carbs b. fats c. proteins

Research has shown that regular exercise improves efficiency of (select 3 correct choices) a. cellular functions b. digestion c. brain functions d. hydration

a. cellular functions b. digestion c. brain functions

Select the three examples of the mental/emotional benefits of regular exercise: a. increase self esteem b. decreased risk for depression c. managing stress d. building bones and muscles

a. increase self esteem b. decreased risk for depression c. managing stress

Select 3 conditions that can result from water loss: a. increased body temperature b. fatigue c. hunger d. muscle cramps

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

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

a. lubricates joints c. carries nutrients to cells d. detoxifies

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

a. skip meals

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

a. unsaturated fats

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

b. bone density

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

b. control weight

Research has shown that regular exercise improves efficiency of: (Select the two that are correct.) a. cellular functions b. digestion c. brain functions d. None of the above

b. digestion c. brain functions

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

b. gain weight

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

b. impaired cognitive performance (thinking)

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

c. lower my BMI by 3 points

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

c. measurable

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

c. vitamins

The cheapest way to measure your heart rate during exercise is

check your pulse with a stop watch

This use of energy to fuel normal body functions is called your a. Metabolism b. Fat Burner c. Exercise Rate d. Basal Metabolic Rate

d. Basal Metabolic Rate

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

d. Pylometrics

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

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

d. maintain weight

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

d. yoga

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

increased muscle temperature

Which of the following is one of the tips, or strategies for incorporating cross training into your workout?

make it regular

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

overuse injury

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

static stretching

Bouncing when stretching can cause

tearing of muscle tissue