HHS231

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

Fatima is 19 years old and wants to find out what her target heart rate zone is for physical activity. She is just getting started with activity and wants to work within a moderate intensity levels. Given what you know in this situation, what intensity percentage is right for Fatima?

50%-70% of MHR

Which component of healthful activity is usually the most difficult?

Consistency

Which of the following type(s) of stretching should be done BEFORE activity?

Dynamic

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 principles of training describes this situation?

Individuality

What are ways to combat stiffness and/or soreness after activity? (5)

Massage, Myofascial release, Foam roller, Static stretching, Hot tub or heating pad

Given the situation above and using the talk test, which of the following levels of PA would best describe Kylie?

Moderate PA

Based on the video, Corrie states that static stretching at the beginning of the workout reduces:

Power

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 principles of training BEST describes Mason's situation as he works towards more physical activity?

Progressive Overload

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 principle of training is Kainoa missing?

Rest and Recovery

Jackson's goal is to improve his flexibility by being able to touch his toes without bending his knees by Nov 4. 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 of the following type(s) of stretching could be done after activity? (2)

Static, PNF

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

It is safe to hold a stretch for 60 seconds. (T or F)

True

What are common sedentary behaviors that college students participate in?

Video games/Netflix, Studying, Classes, Reading, Computer work

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

From beginning to end, list the following workout in the correct sequence for a workout. (weights, cool down, cardio, warm up & dynamic stretching, static stretching)

Warm up & dynamic stretching, weights, cardio, cool down, static stretching