personal fitness final review

A high school student is practicing for her gymnastics performance and wants to focus on specific skill-related components of fitness. Define either balance or power and then describe how it will enhance her gymnastics abilities.

Balance is the ability to maintain equilibrium and return to a stable position it has been disrupted. By working on her balance it would greatly benefit her gymnastics as balance plays a major role in it. Some activities that require balance in gymnastics would be the balance beam, sticking a landing after coming off the bars or vault.

If you want to improve your muscular endurance, what is the best plan?

NOT high resistance with low reps

The chart below shows four friends' target heart rate zones. During their last spin class, each person averaged 170 beats per minute. Based on this information, who worked at the highest intensity level?

NOT mimi

Your family would like to develop healthier eating habits. Which of the following strategies would be the best approach to reaching that goal

NOT plan meals for the week

Sara has a goal to improve her cardiorespiratory fitness. She is new to working out. List the words that the acronym SPORT stands for then explain how she can use the SPORT principles to ensure she is getting a safe and effective workout

SPORT stands for Specificity, Progression, Overload, Reversibility, Tedium. Sara can use SPORT principles to ensure she is safe by following them. Specificity means that Sara would be exercising specific to her, Progression will tell Sara to slowly improve and not try to do an excessive amount so she can progree faster, which could possibly lead to an injury later on. Overload tells Sara to do a little more than what is comfortable so that she can build her muscles. Reversibility tells Sara that if she stops training she will lose the results and begin detraining but if she begins to train again she can reverse that. Tedium tells Sara to do a variety of workouts. All of these principles work together to ensure that Sara doesn't overwork her body but also continues to see progress.

To target different goals and muscle groups, what should you do?

alternate workouts

Sandra has never been a big fan of heights. Tomorrow, she is going on a zip line trip with her friends. Which of the following might Sandra experience tonight?

anxiety attack

Your neighbor, a 45-year-old friend of your family, has asked you for advice about muscle strength. She wants to know whether it is too late for her to start focusing on her muscles to improve her health. What should you tell her?

benefits of muscle strength increase as you get older

Barney and Marshall have been participating in outdoor activities. Barney has been hiking and doing Tai-Chi alone in the park. Marshall has been playing 3-on-3 basketball and soccer. Which long term benefit will Marshall experience, but Barney will most likely not?

better peer relationships

Soreya just completed a long run. Which of these activities would best target a key muscle in her cool down routine?

calf stretch

Performing static stretches during a warm up instead of a cool down at the end of a workout can

cause injury

Mary wants to get better at archery. In order to do this, she has created a list of skills she will need to improve. Which skill should get the most of her attention in order for her to excel at archery?

coordinaiton

Crystal is trying to get in shape for softball season, so she takes a hip hop dance class at the gym for 45 minutes three days a week. She wears a heart rate monitor and finds that her heart rate reaches 125 beats per minute, but her target heart rate zone is 142—180 beats per minute. Which of the following could she do to get her heart rate into the target zone?

dance at a faster pace

Devin is working out on the elliptical and using the electronic heart rate monitor feature. His heart rate is at 178 beats per minute, and his target heart rate zone is 132 to 170 beats per minute. What should he do to get the best possible workout?

decrease the incline of the elliptival

Which of the following diets is lacking in nutrients that will help hair, skin, and nails to grow? A diet that is rich in vegetables but lacking carbohydrates

diet rich in fruit lacking protein

What action can help keep you safe when active on a hot and sunny day?

drink water

You just saw a commercial in which your favorite video game character climbs to the top of a mountain, fights a monster, and then picks up a candy bar. The character, in between bites, says, "Feel as strong as a hero with every bite!" What technique has the advertising company used to persuade you to buy the candy bar?

glittering generalities

Aerobic capacity is directly related to

heart strength

Jamie has been working hard at soccer practice and doesn't feel well. She has cramps in her legs, pale moist skin, a fever of 101 degrees Fahrenheit, and feels week and nauseated. What heat illness is she most likely experiencing?

heat exhaustion

Alex used to spend two hours a day playing video games after school. He has replaced one of the video game playing hours with an hour of running. What do you predict will be a result of this change?

increase in energy level and stamina

Body responses during exercise include

increased heart rate

Xiomara has just joined the tennis team, and she is having trouble keeping up with the senior members of the team. Which of the following statements shows how Xiomara's teammates could be a positive influence?

it took us a while to get the hang of it too

Having friends who support you can improve your mood, which can in turn

lead to better mental health

I want to change my diet so I can be healthier within the next three months. What change would make this statement a more powerful goal?

make it attainable by setting a more realistic expectation

Adding regularly scheduled physical activity to her daily schedule helped Alicia become

more relaxed

your friend has had trouble getting in shape, and every time you suggest going to exercise, your friend has a negative attitude that makes you feel down. What is this an example of?

negative peer influence

Specificity and progression are things you should work on to improve your physical health. What should the word in italics be replaced with to make this sentence more precise?

principles

Stacy is training for a marathon so to prepare, she adds distance and intensity to her training runs. What principle is at work in this situation

progression

Which of the following is a common technique advertisers use to mislead consumers into using "fad diets" to achieve optimal health and fitness?

promising rapid weight loss with many calories

You are having trouble judging where the volleyball is going to land when the opposing team spikes it to you. Which skill should you work on to improve this part of your game?

reaction time

Which pair of activities will accomplish the most vigorous physical activity outside of school?

rock climbing and hiking

alex's doctor says he has great strength and flexibility, but she is worried about Alex's cardiorespiratory health. The doctor asks him to list the activities he participates in regularly. Alex lists weightlifting, karate, rollerblading, and bowling. Which activity should Alex's doctor encourage him to participate in more often to increase his cardiorespiratory health?

rollerblading

Which of the following is only a muscle-strengthening activity that can be completed in school?

sit ups

Mark wants to become a better dancer, which requires strong coordination. Which other activity will best help him reach his goal?

soccer

Some friends have gotten together to play volleyball, and one of them has never played before. What can you do to help this person feel welcome

take quick time outs as a group...

Heidi and her sister experience stress when their family from out of town comes to visit for the holidays. What can they do to improve their mood during this time?

talk it out

Tameko enjoys playing on her school's volleyball team. She enjoys the physical activity and is proud of earning a place on the team, but this year, her friends have started making fun of all the school teams and clubs. They aren't making fun of her directly, but the friends have suggested that they don't think it is cool to play sports or have so much school spirit. Tameko is starting to feel pressured to quit the team. What should she do?

tell her friends how much...

Which of the following is true about states that require physical education courses?

the kids get slightly more physical activity

Readers who purchase singer/actress Jennifer Hudson's I Got This: How I Changed My Ways and Lost What Weighed Me Down will most likely read about

things that worked for hudson but might not work for you

Which muscle would benefit most from overhead extensions?

triceps

you are interested in becoming more physically fit, but you find yourself making excuses to get out of jogging most afternoons. What can you do to improve your interest in completing the necessary amount of physical activity each day?

try different activities

Stuart jogs with his brother each morning, and they can only speak one or two words at a time between multiple deep breaths. Which best describes their heart rates during this activity?

vigorous

Which of the following technologies would be most useful in determining whether you are staying within your target heart rate zone during a workout?

wrist and cheat monitor

Alex's doctor says he has superior strength and cardiorespiratory fitness but needs to improve his flexibility. Which of the following activities is most likely to improve his flexibility?

yoga