DC Lifetime Fitness Final
Low intensity exercise, focusing on cardiovascular and muscular endurance and stamina
Aerobic Exercise
Low intensity exercise, focusing on cardiovascular and muscular endurance and stamina:
Aerobic Exercise
Briefly explain how cardiovascular and resistance exercises are measured.
Cardiovascular exercises are measured by heart rate, and resistance exercises are measured by number of sets, reps and the amount of weight/resistance.
The cheapest way to measure your heart rate during exercise is a. check your pulse with a stop watch b. heart monitor c. have a friend check your pulse d. both a & c
Check you pulse with a stopwatch?
Briefly explain why doing the same exercises over and over again are not helpful for improving fitness levels.
Doing the same exercises over and over again is not helpful in improving fitness levels because it decreases athletic performance, creates boredom, can cause muscle injuries. Additionally, doing the same exercise over and over again you attain a level of fitness, a higher level of intensity cannot be gained because you have already acquired this fitness level. You are maintaining you fitness level not improving your fitness level.
Explain how eliminating 500 calories a day in your diet would help you with weight management.
Eliminating 500 calories a day in your diet would help with weight management because there are about 3500 calories in one pound. In reducing your consumption by 500 calories per day you set your self up to loose one pound in one week.
Athletes who collapse or faint at the finish line often do so because of fatigue.
False
Current projections estimate that this generation of teens will have a longer lifespan than their parents because of obesity and the impact it has on their health.
False
Fresh food will contain fewer nutrients and more preservatives.
False
Heart rate is not a good indicator of the intensity of an exercise.
False
Most people have no struggles with motivation to exercise.
False
Output refers to the food energy you consume, which is the food you put into your mouth.
False
Progress in reaching your fitness goals should always be linear.
False
Stretching post workout is actually less effective than prior to your workout in your warm up.
False
The higher your metabolism the fewer calories burned.
False
There is no way to simplify your exercise routine and improving your fitness level.
False
When establishing your workout you should only try one cross training activity and focus on that.
False
This refers to the amount of work, or effort that is involved in your exercise:
Intensity
Refers to the projected number of beats the heart should beat in one minute during exercise
Maximum Heart Rate
What purpose do nutrients serve in the human body?
Nutrients provide nourishment for growth and development, tissue and cell repair and creation. Nutrients are the backbone of bodily functions and overall health.
Briefly explain what is meant by Target Heart Rate.
Target Heart Rate is 80 or 60 percent of your Maximum Heart rate per minute. This is the heart rate desired during exercise.
Briefly state some of the benefits of cross training.
The benefits of cross training include working muscles that don`t commonly receive exercise or strengthening muscle groups in a different manner than before. Cross training can help prevent workout boredom and maintain a high fitness level. Cross training allows a person to work all muscle groups instead of just one, aiding in injury prevention.
The benefits of cross training include
The benefits of cross training include working muscles that don`t commonly receive exercise or strengthening muscle groups in a different manner than before. Cross training can help prevent workout boredom and maintain a high fitness level. Cross training allows a person to work all muscle groups instead of just one, aiding in injury prevention.
The best time to utilize static stretching in your workout
The best time to utilize static stretching in your workout would be post workout. This is because after you workout your muscles are warm and loose, static stretching increases blood flow and flexibility at this stage.
Briefly describe your exercise plan that you have developed to meet your fitness goals.
The exercise plan I have created that meet my fitness goals consists of an hour long exercise with a cardiovascular burst towards the end. In addition, I will stretch before and after. Finally, the exercise plan will be finished with strength and cardiovascular exercises. By doing this I hope to regain more muscle mass than fat and create a plan that I will be able to stick with long after this class.
Briefly describe the social benefits of exercise.
The social benefits of exercise include, meeting new people, increases the feelings of belonging and promotes social skills. Through exercising people share a common interest and goal, through working together people can build a healthy relationship. Belong to a certain team or group gives individuals a purpose, being supported by your teammates gives you a sense of being needed, and encourages you to complete your fitness goals. Finally, social skills are promoted by playing a sport or exercising together because you learn to encourage others, work as a team and support those around you.
What are the three elements you need to record with each strength training exercise?
The three elements that I need to record with each strength training exercise is the description of the activity, specific exercises, what muscle group is worked, and the total time spent on the activity.
List 3 benefits from including a cool down in your workout.
Three benefits of including a cool down in your workout are allowing the circulatory system return to its normal state preventing fainting, Provides mental reflection, and relaxes tension from the workout.
What are three important strategies to use when setting your fitness goals?
Three important strategies to use when setting your fitness goals is analyze your goals, are they SMART, make a list of specific goals, and make an action plan to achieve your goals.
What are the 3 macronutrients?
Three macronutrients are carbohydrates, proteins and fats.
Always try to break larger fitness goals into several smaller, more manageable pieces
True
Better known as your Calf Muscle, the Gastrocnemius is vital in the up and down movement of your foot.
True
Cross training is the practice of incorporating different exercises, activities, or sports into your normal fitness routines.
True
Food is fuel for the body.
True
Heart rate is a key component in managing your exercise.
True
If you can really get the purpose or the reason we exercise; then the difficulties or obstacles that get in our way will be easier to conquer.
True
If you cannot pronounce most of the ingredients on the package of a food product, it is not a great food choice!
True
In warm up activities one of the body's main cooling systems, sweating, is activated. This helps prevent overheating during strenuous exercise.
True
It is also important to build in time for your body to rest and recuperate, it is during these times that the body replaces dead or damaged cells.
True
It is important to record the details of your workouts in your Fitness Log, it helps you track your progress toward your fitness goals.
True
One important requirement of setting fitness goals is to be sure you have the resources to accomplish that goal.
True
Recent health projections estimate that 1 out of every 3 children and adolescents in our country will develop Type II Diabetes due to poor nutrition and lack of exercise.
True
Strength training consists of lifting weights for specific muscles in the body.
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 intensity of resistance exercise is measured by reps, number of sets, and the amount of weight or resistance.
True
There are two main types of exercise: Aerobic and Anaerobic
True
There is a definite relationship between your heart rate and the intensity of your exercise.
True
Too often in the area of fitness, planning is an afterthought; it is important to have a plan to reach your fitness goals.
True
You must have a plan if you want to reach your fitness goals.
True
Briefly share two common reasons why people exercise.
Two reasons why people exercise is to manage weight, and strengthen bones and muscles.
Briefly explain what you should use to create an exercise plan.
What you should use to create an exercise plan is my goals, how I can move towards my goals, whether I am focusing on Aerobic or Anaerobic fitness, does my plan reflect this? How am I using FITT to improve my fitness each week? Am I increasing how often, how long, how intense, and what type of exercise I complete in my plan
Briefly explain what you should use to create an exercise plan
What you should use to create an exercise plan is my goals, how I can move towards my goals, whether I am focusing on Aerobic or Anaerobic fitness, does my plan reflect this? How am I using FITT to improve my fitness each week? Am I increasing how often, how long, how intense, and what type of exercise I complete in my plan.
Briefly explain how to check your Heart Rate using a stopwatch.
You can check your Heart Rate using a stopwatch by timing the amount of beats per interval of time. Although, this is not as accurate, you can time for 10 seconds and then multiply that time by six. Or for a more accurate answer you can time for 30 seconds multiplying by two.
Research has shown that regular exercise improves efficiency of a. brain functions b. digestion c. None of the above d. cellular functions
a. brain functions
Select 3 examples of the physical benefits of exercise. a. build and strengthen bones and muscles. b. reduce risk of heart disease c. meet new people d. weight management
a. build and strengthen bones and muscles. b. reduce risk of heart disease d. weight management
Weight management is not a. dieting b. fun c. easy d. good for you
a. dieting
To be beneficial and reap the benefits of "cardio" exercise, your activity needs to a. increase your heart rate over an extended time b. include flexibility training c. lower your resting heart rate d. include strength training
a. increase your heart rate over an extended time
These muscles help provide a twisting motion to the entire core.
a. Obliques
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:
a. Trapezius
Stretching should not a. both c&d b. be done in the morning c. be done when muscles are cold d. be considered a warm up
a. both c&d
Select 3 body functions below that require nutrients. a. development b. growth c. repair of cells d. eating
a. development b. growth c. repair of cells
What does the "F" in the F.I.T.T. principle stand for?
a. frequency
Which of the following is an example of a physical goal rather than an athletic goal? a. lower my BMI by 3 points b. increase my flexibility c. prepare to run a 5k marathon d. decrease my time in the 100 yard dash
a. lower my BMI by 3 points
Which of the following is an example of a physical goal rather than an athletic goal? a. lower my BMI by 3 points b. increase my flexibility c. prepare to run a 5k marathon d. decrease my time in the 100 yard dash
a. lower my BMI by 3 points
A type of physical exercise specializing in the use of resistance to induce muscular contraction which builds the strength:
b. Strength training
Regular exercise paired with proper nutrition is the healthiest, safest, and most effective way to a. be productive in your day b. control weight c. build muscle d. manage time
b. control weight
If you consume more calories than you use you a. No change b. gain weight c. lose weight d. maintain weight
b. gain weight
The elements that are needed to form healthy bones, teeth, and aid with other body processes are (calcium is one example of this)
b. minerals
This muscle group is made up of 4 muscles and are responsible for the upper leg movement toward the front of the body.
b. Quadriceps
Which of the following is NOT a S.M.A.R.T. goal? a. Decrease my Body Mass Index by 1 point by the end of the semester b. add vegetables to my diet c. Improve my push up test score from 55 in a minute to 65 d. Lose 1 pound per week for the next 5 weeks
b. add vegetables to my diet
Which of the following is NOT a S.M.A.R.T. goal? a. Decrease my Body Mass Index by 1 point by the end of the semester b. add vegetables to my diet c. Improve my push up test score from 55 in a minute to 65 d. Lose 1 pound per week for the next 5 weeks
b. add vegetables to my diet
This macronutrient is important as an energy source and for skin health. a. minerals b. fats c. proteins d. carbs
b. fats
Which of the following is a benefit of a good warm up?
b. increased muscle temperature
This macronutrient is used by your body to build and repair cells and muscle tissue. a. fats b. proteins c. vitamins d. carbs
b. proteins
The practice of incorporating different exercises, activities, or sports into your normal fitness routines is called a. flexibility training b. cardiovascular training c. cross training d. endurance training
c. cross training
Stretching that helps prevent cramps, stiffness, and injuries, and can give you a wider range of motion. a. Cardiovascular exercise b. endurance exercise c. flexibility exercise. d. Strength exercise
c. flexibility exercise.
Bouncing when stretching can cause a. better flexibility b. none of the above c. tearing of muscle tissue d. more muscular endurance
c. tearing of muscle tissue
How many skeletal muscles are in the human body? a. 542 b. 600 c. 642 d. 700
c. 642
Short quick bursts of explosive exercise, focusing on cardiovascular and muscular strength and power:
c. Anaerobic Exercise
Which of the following is not a a tip for cross training? a. Find one that works for you b. Enjoy yourself c. Change activities often d. Make it regular
c. Change activities often
Choose the goal below that is a Smart Goal. a. increase max heart rate b. lower resting heart rate c. Lower resting heart rate to 60 bpm d. increase cardio fitness
c. Lower resting heart rate to 60 bpm
Antagonists to the Biceps, and provide the opposite motion of the lower arm: a. Tibialis b. Quadricep c. Tricep d. Trapezius
c. Tricep
Research has shown that regular exercise improves efficiency of a. blood cells b. vision and hearing c. brain functions d. cellular functions
c. brain functions
One important requirement in setting fitness goals would be to make sure it is
c. measurable
Which of the following is NOT a strategy for goal setting?
d. Do something fun
Which of the following is NOT a strategy for goal setting?a. Analyze your goals, are they S.M.A.R.T? b. Make a list of specific goals c. Make an action plan to achieve your goals d. Do something fun
d. Do something fun
What is the resource used to track and record your workouts? a. Fit Test 1 b. Computer logs c. Assessment Logs d. Fitness Log
d. Fitness Log
Research shows that regular aerobic and muscle-strengthening physical activity at moderate-intensity levels can slow the loss of a. vitamins b. minerals c. calcium d. bone density
d. bone density
If you consume approximately the same amount of calories as you use you a. gain weight b. lose weight c. stay the same d. maintain weight
d. maintain weight
Mixing in a variety of different aerobic and strength building activities will help prevent a. losing fitness levels b. swelling and pain c. boredom d. overuse injury
d. overuse injury
One of the most important pieces of recording your cardiovascular exercise is a. Average Heart Rate in your Fitness Log b. Core Body Exercises in your Fitness Log c. Exact Exercise Time in your Fitness Log d. the Activity Description in your Fitness Log
d. the Activity Description in your Fitness Log
In order to maintain your current level of fitness, how often should you work out a week? a. 4 days b. 5 days c. every day of the week d. 3 days
d. 3 days
This term refers to the food you put into your mouth. a. Output b. Meals c. Diet d. Input
d. Input
The number 1 killer of adults in America is: a. diabetes b. cancer c. stroke d. heart disease
d. heart disease
The quickest and easiest way to monitor your heart rate:
d. heart monitor
In the F.I.T.T. principle of exercise, what does the intensity of the exercise indicate?
d. how much work and effort is expended in an exercise
These types of fats are very good for you and they are liquid at room temperature. a. cholesterol b. saturated fats c. Trans fats d. unsaturated fats
d. unsaturated fats
To be beneficial and reap the benefits of "cardio" exercise, your activity needs to a. increase your heart rate over an extended time b. include strength training c. lower your resting heart rate d. include flexibility training
increase your heart rate over an extended time
How hard or how difficult, usually measured with heart rate
intensity
