Chpt 4: What is the best Excercise?
Talk test?
Intensity
Choose all that apply: Which of the following are ways to combat stiffness and/or soreness after activity?
- Message - Myofacial release - Foam roller - Static Stretching - Hot Tub heating pad
Which of the following type(s) of stretching could be done after activity? Select all that apply?
- Static - PNF
Which of the following are common sedentary behaviors that college students participate in? Select all that apply?
- Video games/Netflix - Studying - Classes - Reading - Computer Work
Time can be expressed within the FITT principle as either per week or per session. How long is the recommended amount of moderate intensity cardio per week?
50-70% of MHR
Intensity?
Chun only has 1 hour to workout and works efficiently to get in weights and cardio.
Body composition?
Health-related component activity
Muscle Endurance?
Health-related component of activity
Flexibility?
Health-related component of activity.
Process Goal?
I will attend my group fitness class 3x a week reassessing my progress on May 30th, tracking my progress on a calendar on my fridge.
Outcome goal
I will increase my squat weight to 150lbs by february 12th tracking my weights on my phone.
Large muscle group activities working the heart and lungs?
Type
Running, soccer, basketball, swimming?
Type
It is safe to hold a stretch for 60 seconds?
Yes
From beginning to end, list the following workout in the correct sequence for a workout.
- Warm up & dynamic stretching - Weights - Cardio - Cool down - Static stretching
Which of the following type(s) of stretching should be done BEFORE activity?
Dynamic
According to the video, interval training (switching between higher and lower intensity) exercise has been shown to?
Improve performance in a shorter period of time.
Avery and Madison are roommates and are workout buddies. They start off doing the same exercises and weights and after a couple of weeks, Avery is able to lift more weight than Madison. Which of the following principles of training describes this situation?
Individuality
4-8 on perceived exertion scale?
Intensity
50-70% for PA = Target Heart rate zone
Intensity
Time can be expressed within the FITT principle as either per week or per session. How long is the recommended amount of moderate intensity cardio per week?
150 mins
Time can be expressed within the FITT principle as either per week or per session. How long is the recommended amount of cardio per session?
20-60 mins
Mason has begun training for a 10K by running 3x a week with one long run each week building up to the distance he will run. He has also decided to vary his activities by doing rock climbing, cycling, swimming, and/or wheelchair basketball one time a week at the community center and do core workouts each evening. Which of the following principles of training BEST describes Mason's situation as he works towards more physical activity?
Progressive overload
. He tracks his progress each week by writing down where his finger touches. What is the best way for him to accomplish his goal?
Static stretching every day
Which component of healthful activity is usually the most difficult?
Consistency
Connected?
Dana uses the running app, Strava, to track her progress and pace. She posts her route and results and challenges her friends running paces via social media.
150 minutes (MPA) or 75 minutes (VPA) per week?
Time
20-60 min per session?
Time
Kylie and Carla are rollerblading around campus. During their activity, Kylie is breathing hard and is able to tell Carla about what she is learning in her classes. Carla needs to plan her questions and comments carefully as this activity is making it difficult for Carla to carry on the conversation with Kylie. Using the talk test, which of the following levels of PA would best describe Carla?
Vigorous PA
What is Fatima's maximum heart rate (MHR)?
201
Balance?
Skill-related component of activity.
Coordination?
Skill-related component of activity.
Fun?
Stacy signs up for the "The Color Run 5k: and the "Tutu 5k" because it seems enjoyable.
3 days per week for vigorous?
Frequency
5 days per week for moderate?
Frequency
Given the situation above and using the talk test, which of the following levels of PA would best describe Kylie?
Moderate PA
Consistency?
Noah lives 3 miles from campus and he rides his bike 4x a week rain or shine.
Based on the video, Corrie states that static stretching at the beginning of the workout reduces?
Power
Kainoa wants to increase his exercise levels and is going to lift weights on Monday, Wednesday, Friday and Sunday and does cardio on Tuesday, Thursday, and Saturday. Which of the following principles of training is Kainoa missing?
Rest and recovery
According to the video about what's the best exercise, what was stated as the number one answer given by Dr. Mike Evans?
The one you will do
Using the information that you have about Fatima, calculate her target heart rate zone. Which of the following is correct?
101-141 BPM