Chapter Seven

At least 2 days per week

At a minimum, stretching should be performed at least ...

Decline; rates of physical activity tend to drop during periods of major life changes.

For most adults, rates of physical activity __________ with age.

2 -3 days per week

Exercise training to improve muscular strength should be performed ...

Sarcopenia

Loss of muscle mass and function is called __________.

They don't understand that it usually takes 6 to 8 weeks to see weight loss due to changes in body composition; novice exercisers need to understand that it usually takes 6 to 8 weeks to see weight loss. During this time, you are losing fat and gaining muscle, and muscle weighs more than fat. That is why it takes time to see a change in weight.

Many people who begin an exercise program get frustrated by how long it takes to see weight loss. What is the primary reason for this?

120 - 150; most cardiorespiratory health benefits will occur within this time with moderate-intensity aerobic exercise.

Most health benefits will occur with how many minutes of exercise per week?

Limiting workouts to only those that involve machines, going to the gym or beginning a workout without a plan, expecting to see immediate results in terms of weight loss; Varying workouts to include a variety of exercise types is a good idea to ensure effective results and prevent boredom.

Novice exercisers tend to make three big mistakes when they join a gym or begin an exercise program. These mistakes include all of the following...

Your health insurance;Understanding your health insurance coverage is important in knowing how to best manage your health in case of injury/sickness.

One aspect of being an informed health-care consumer is understanding ...

Taking a gradual approach, exercising with friends, getting enough rest, being consistent and methodical, varying your training.

What approach will help you be successful with your training plan?

A decline in maximal heart rate, a decline in cardiorespiratory fitness, and a decrease in muscle mass.

What are changes experienced during the aging process?

Be consistent, incorporate variety into your plan, start slowly.

What are recommended guidelines for putting your wellness plan into action?

F: Frequency I: Intensity T: Time T: Type This will help you to create a comprehensive workout plan that targets cardiorespiratory fitness, muscular strength and endurance, and flexibility.

What are the components of the FITT principle, and how do these apply to planning your weekly fitness routine?

S: specific M: measurable A: attainable R: relevant T: time-bound

SMART Goal

Establishing goals

The first and most important step in establishing a personal fitness plan is ...

Cholesterol levels; exercise, proper dietary intake, and genetics all influence cholesterol levels.

The most common age-related declines occur with all of the following, except __________.

Planning behavior changes.

The third step in developing a wellness program is ...

Step 1: Set your goals Step 2: Select exercises for your fitness program Step 3: Plan your weekly fitness routine Step 4: Monitor your progress

What are the four steps to developing a personal fitness plan?

Two to three times per week.

To avoid muscle injury, strength training should be done no more than ...

Step 1: Establish your goals (SMART - specific, measurable, attainable, realistic, and time-framed) Step 2: Select wellness concepts that are appropriate for you (e.g., diet, stress management, addiction and substance abuse, and health-care choices) Step 3: Plan your behavior changes Step 4: Monitor your progress (Tips for success: start slow, be consistent, obtain support from friends, incorporate variety into your plan, adapt to changes in schedules, and expect backsliding)

What are the four steps to developing a wellness plan?

The three major types of fitness goals are: performance goals (a specific short-term, intermediate, or long-term target that you set to improve your cardiorespiratory fitness, muscular strength and endurance, or flexibility), body composition goals (for those who need to lose weight, progress can be measured by changes in body weight, body mass index [BMI], waist and hip circumference, skinfold assessment, or other measures, including how well your clothes fit), and adherence goals (goals to exercise a specific number of days per week).

What are the three major types of fitness goals?

Walking, cycling, swimming, and light weight training

What are three activities that are considered to be beneficial in promoting cardiorespiratory fitness for older individuals?

Flexibility training, special health issues, muscle strains, fun and variety of activities, current fitness level.

What factors should you consider when developing your exercise plan?

Use a fitness app on your phone or computer; backsliding is common, just get back on track as soon as possible.

What is a good way to avoid backsliding?

Abdominal toning class performed on the floor; pregnant women should avoid exercise that require them to lie on their backs for 5 minutes or more. For this reason, pregnant women should avoid floor based abdominal toning exercises.

What is not a recommended exercise for pregnant women?

Do it all on your own.

What is not a recommended guideline for putting your wellness plan into action?

Yoga; this activity requires flexibility.

What is the best activity for flexibility?

Set goals, select exercises, plan weekly routine, monitor progress.

What is the best order of steps when designing your fitness plan?

Setting goals; goals must be set in order to make a fitness plan.

What is the first step toward making a fitness plan?

"I'm going to lose 8 pounds by the end of May."

What would a measurable goal look like?

Establishing a reward system, setting realistic short-term goals, setting long-term goals, putting goals in writing.

What would help establish a personal fitness goal?

Yoga; this activity expends about 2 to 4 calories per minute.

Which of the following activities would likely have the lowest calorie expenditure per minute?: tai chi roller skating yoga handball

Shoveling snow; this aerobic activity involves all major muscle groups.

Which of the following would be considered the most vigorous exercise?: doubles tennis bicycling (level and < 10mph) water aerobics shoveling snow

Machines don't work joints through their full range of motion; a complete workout includes exercises that move joints through their full range of motion. Using machines can be helpful, but other types of exercise should be part of a fitness program as well.

Why is limiting your workout to only exercises you can do on machines NOT a good idea?

You can easily become confused and frustrated; beginning a fitness program without a plan means that you don't know which exercises to do or for how long to see the results you want. You also may not know how to perform exercises, which increases the risk of injury.

Why is the lack of a fitness/workout plan a mistake and potentially harmful?

Adapt to changing schedules; too rigid a schedule makes it more difficult to stay on track with your plan. Being flexible with your scheduling can ease the implementation of your plan.

Your wellness action plan should ...