Wellness 2

For general fitness, during strength training each set should be preformed between

1 and 6 reps max

The amount of steps that should be taken each day

10,000

Achieved max heart rate during swimming are approximately ______ beats per min (bpm) lower than running

10-13

Essential fat in women is

12%

The vigorous intensity cardiorespiratory training zone for a 22 year old individual with a resting heart rate of 68 bpm is

143-173

The approximate jogging mileage to reach the excellent cardiorespiratory fitness classification is

15 miles

The recommended duration for each cardiorespiratory training session is

20-60 mins

The beginning heart training percent of heart rate reserve

30-40

Which of the following activities does not contribute to the development of cardiorespiratory endurance

400 yard dash

An excellent cardiovascular fitness rating in mL/kg/min for young male adults if about

50

Which of the following is not a technique used in the assessment of body fat

Body Mass Index

What us the greatest benefit of being physically fit

a higher quality of life

To help elevate the exercise heart rate during low impact aerobics, a person should

accentuate arm movements, sustain movement throughout the program and accentuate weight bearing actions

Which of the following is not a component of health related fitness

agility

When you perform stretching exercises, the degree of a stretch should be

applied until muscles start shaking

Which if the following parameters is used to estimate maximal oxygen uptake according to the 1.0- Mile walk test

body weight, gender, total 1.0 mile walk time, and exercise heart rate

The leading cause of death in the US is

chronic lower respiratory disease.

overload

demands on body must be increased systematically and progressively over time to cause adaptation

the 2008 federal guidelines for physical activity state that adults between 18 and 64 years of age should

do 2 hours and 30 minutes a week of moderate intensity aerobic physical activity.

When should you get new running shoes

every 500 miles

A pre-contemplator is a person who

has no desire to change a behavior

The metabolic profile is used in reference to

insulin sensitivity, glucose tolerance, cholesterol levels, and cardiovascular disease.

ballistic stretching

jerky, rapid and bouncy movements

A goal us effective when it is

measurable

medical exams should be done before rigorous exercise for

men over 45

Which of the following is not a component of skill related fitness

mobility

Indicate which of the following exercises is not used to assess muscular endurance in men

modified push up

The ability of a muscle to exert sub maximal force repeatedly over time is known as

muscular endurance

Bodily movement produced by skeletal muscles is called

physical activity

Low back pain is associated with

physical inactivity

Which of the following is a stage in the behavioral modification model

preparation

Which of the following is not a mode of stretching

proprioceptive neuromusular facilitation, elastic elongation, ballistic and slow sustained stretching

A SMART goal is effective when it is

realistic, measurable, specific and acceptable

Which od the following is not a basic movement in spinning

seated running

The training concept that states that the demands placed on a system must be increased systematically and progressively over time to cause physiological adaptation is referred to

specificity of training

When checking exercise heart rate, one should

stop exercising and take the pulse for no longer than 15 secs

Muscular flexibility is defined as

the achievable range of motion at a joint or group of joints without causing injury

Cardiorespiratory endurance is determined by

the amount of oxygen the body is able to utilize per minute of physical activity

During the starting position of the modified sit and reach test

the hios, back and head are placed against a wall

research on the effects of fitness on mortality indicates that the largest drop in premature mortality is seen between

the low and moderate fitness group

During an eccentric muscle contraction

the muscle lengthens as it contracts

A MET represents

the rate of energy expenditure at rest

swimming

upper body exercise

The constant and deliberate effort to stay healthy and achieve the highest potential for well being is defined as

wellness