HHS chapter 2

How many minutes of moderate physical activity should an adult perform each week to maintain health?

150 minutes

If you have a light snack prior to exercising, it should be consumed at least ________ minutes prior to beginning the activity.

30

FITT Formula

A formula for designing a safe and effective program that specifies frequency, intensity, time, and type of exercise

Progression

A gradual increase in a training program's intensity, frequency, and/or time

A proper warm-up consists of

A gradual increase in body temperature and easy movements in the muscles and joints

Physical Fitness

A set of attributes that relate to one's ability to perform moderate to vigorous levels of physical activity without undue fatigue

Mode

A specific type of exercise performed

The principle of individuality with respect to fitness states that

Adaptations to training overload may vary widely from person to person

Health-Related Components of Physical Fitness

Components of physical fitness that have a relationship with good health

Examples of moderate physical activity include

Cycling, weight training, and brisk walking

Which health-related component of fitness involves moving your joints through a full range of motion

Flexability

Which of the following is a purpose of the exercise warm-up?

Increase muscle elasticity

To progress safely and improve fitness, it is recommended that you

Increase overload frequency, intensity, or duration by no more than 10% each time you make changes in your program

Enlisting a friend, classmate, or co-worker to be your workout buddy and hold you accountable is a good strategy for which common exercise obstacle below?

Lack of willpower

The 2008 Physical Activity Guidelines for Americans emphasizes

Moderate physical activity for 150 minutes per week or vigorous physical activity for 75 minutes per week

Which fitness principle refers to subjecting the body or body system to more physical activity then it is accustomed to?

Overload

Experiencing knee pain can be categorized as having a(n) ______ barrier to physical activity.

Personal

Barriers to Physical Activity

Personal or environmental issues that hinder your participation in regular physical activity

Exercise

Physical activity that is planned or structured, done to improve or maintain one or more of the components or fitness

Which skill-related component of fitness is most involved in braking quickly when a car in front of you stops suddenly?

Reaction time

Internal Exercise Rewards

Rewards for exercise that are based upon how one is feeling physically and mentally (sense of accomplishment, relaxation, increased self-esteem)

External Exercise Rewards

Rewards for exercise that come from outside of a person (trophy, compliment, day at the spa)

Overload

Subjecting the body or body system to more physical activity then it is accustomed to

Rest and Recovery

Taking a short time off from physical activities to allow the body to recuperate and improve

Range-of-Motion

The movement limits that limbs have around a specific joint

Reversibility

The principle that training adaptations will revert toward initial levels when training is stopped

Specificity

The principles that only the body systems worked during training will show adaptations

Individuality

The variable nature of physical activity dose-response or adaptations in different persons

Physical Activity

Any bodily movement produced by skeletal muscles that results in an expenditure of energy

Skill-Related Components of Fitness

Components of physical fitness that have a relationship with enhanced motor skills and performance in sports

Exercise is a subset of physical activity that is

Done specifically to achieve or maintain fitness

________ barriers to physical activity include both external/physical factors and social/interpersonal factors that may make it harder or easier for you to exercise.

Envioronmental

Overtraining

Excessive volume and intensity of physical training leading to diminished health, fitness, and performance

It is more difficult to decide to change a behavior than to commit to changing it.

False

Principles of Fitness

General principles of exercise adaptation that guide fitness programming

Which of the following is an example of an internal exercise reward?

Having fun while exercising

MET

The standard metabolic equivalent used to estimate the amount of energy (oxygen) used by the body during physical activity; 1 MET=resting or sitting quiety

A change in the body that occurs as a result of exercise training is known as

Training effect

Before choosing an exercise facility, it is important to consider its location, hours of operation, and costs.

True

Mohammad is getting ready to do bench presses. After doing some jumping jacks and light rowing activity, he begins to concentrate on range-of-motion exercises for his shoulders. Mohammad has moved from the ________ phase to the ________ phase of warm-up.

general; specific