DC Lifetime Fitness SUPER ULTRA

The intensity of resistance exercise is measured by reps, number of sets, and the amount of weight or resistance. (T/F)

True

There are two main types of exercise: Aerobic and Anaerobic (T/F)

True

Type refers to either aerobic or anaerobic exercise. (T/F)

True

The intensity level of cardiovascular exercise is measured by your heart rate. (T/F)

True

It is 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. (T/F)

True

List three examples of Cross Training Activities you learned about in this lesson.

I learned about Cross Training Activities such as Crosfit, Yoga, and Zumba.

One excellent discipline that combines both static and dynamic stretching motions is Yoga. (T/F)

True

In order to maintain your current level of fitness, how often should you work out a week?

3 days

List 3 benefits to including a Warm Up in your workout.

A few benefits that come along with including a Warm Up in your workout pertain to that of an increased muscle temperature, so that the muscle is more flexible and doesn't tear as easily, to prevent soreness, and finally an increased blood temperature.

List 3 benefits from including a cool down period in your workout.

A few of the benefits of including a cooling down period in your workout pertain to providing time for mental reflection, relaxing the tension in your muscles from the workout, and finally it allows the circulatory system to return back to its original state.

Briefly explain when the best time would be to utilize static stretching in your workout and why.

The best time to utilize static stretching in your own workout is when you are cooling down post-workout. This is because your muscles are loose and warm after your workout, allowing to increase blood flow to the muscles and increase their flexibility.

Low intensity exercise, focusing on cardiovascular and muscular endurance and stamina:

Aerobic Exercise

If you can really get the purpose or the reason you exercise; then the difficulties or obstacles that get in your way will be easier to overcome. (T/F)

True

Research has found that there is no direct correlation between stretching, warm up, and injury prevention. (T/F)

True

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 are not helpful for improving fitness levels, because when you complete this exercise you reach your fitness level. By doing the same thing over and over again, you are simply maintaining your fitness level, and sometimes even decreasing it. This also puts you at a higher risk for injuries.

Briefly explain what dynamic stretching is and what benefits result from it.

Dynamic stretching is where you repeatedly move through a comfortable range of motion, approximately 10-15 times. Some of the benefits that result from dynamic stretching include improvements in both muscle development, as well as your functional range of motion.

Briefly explain how exercise benefits your health.

Exercise benefits your health by increasing your self-esteem and cognitive processing, as well as helping to manage your stress levels.

It's important to stick to one type of exercise in your workout to reap the best cardio benefits. (T/F)

F

"Lose Weight" is an example of a specific goal to improve your fitness level (T/F)

False

Any type of stretching is good for your body regardless of when you include it in your workout. (T/F)

False

Dynamic stretching means moving through a comfortable range of motion repeatedly, usually 30 times. (T/F)

False

Frequency refers to the amount of work, or effort that is involved in your exercise. (T/F)

False

It isn't important to be concerned about having rest times between strenuous workouts. (T/F)

False

Most people have no struggles with motivation to exercise. (T/F)

False

People tend to gravitate toward activities that challenge them and that they aren't good at in order to reach their fitness goals. (T/F)

False

Stretching AFTER your workout is actually less effective than prior to your workout in your warm up. (T/F)

False

Stretching post workout is actually LESS effective than prior to your workout in your warm up. (T/F)

False

There is no way to simplify your exercise routine and improving your fitness level. (T/F)

False

There is no way to simplify your exercise routine and improving your fitness level. (T/F)

False

When setting fitness goals it's important to push yourself hard and test your abilities. (T/F)

False

You should always stretch those COLD muscles to get them ready PRIOR to your workout. (T/F)

False

How hard or how difficult, usually measured with heart rate

Intensity

The main goal of static stretching is to

Lengthen a muscle

Write one of the fitness goals you created in this Unit; explain what information you used from the Fit Test 1 to develop this goal.

One of the fitness goals I created in this unit was to be able to run a 7 minute mile. I used information from the Fit Test 1, including my original time to run a mile, as well as my infrequency in terms of exercise and endurance, in order to develop this goal. I believe that with consistent exercise and training I can achieve this goal.

If you don't enjoy a particular activity or sport, you are going to be much less likely to complete it regularly. (T/F)

True

Give 3 examples of behavioral strategies (actions you can do) to help you achieve your fitness goals.

Some behavioral strategies you can use to help you achieve your fitness goals would be to set smaller specific goals, create an action plan to assist you in reaching your goals, and analyzing and making sure your goals follow S.M.A.R.T.

Briefly state some of the benefits of cross training.

Some of the benefits of cross training include an introduction of variety into your workout, a higher overall level of fitness, a stronger athletic performance, and finally it builds strength and endurance in areas of your body that aren't exercised regularly in your normal sport.

Fitness goals can be based around a specific sport or athletic goal; or based around a physical goal like weight management, or a combination of both. (T/F)

T

Heart rate is a key component in managing your exercise. (T/F)

T

One important requirement of setting fitness goals is to be sure you have the resources to accomplish that goal. (T/F)

T

The intensity level of cardiovascular exercise is measured by your heart rate. (T/F)

T

There are two main types of exercise: Aerobic and Anaerobic (T/F)

T

Type refers to either aerobic or anaerobic exercise. (T/F)

T

When setting fitness goals it's important to plan activities and workouts you enjoy doing. (T/F)

T

Your fitness goals should determine the intensity of your workouts. (T/F)

T

Bouncing while stretching can cause

Tearing of muscle tissue

Explain how the following three strategies will help set you up for success in achieving a better fitness level. 1.Make a list of specific goals 2.Analyze your goals, are they S.M.A.R.T? 3.Make an action plan to achieve your goals.

The above three strategies will help set you up for success in achieving a better fitness level due to the fact that they give you a set of attainable, and reasonable, goals to reach toward to continue your progression, and they allow you to stay organized an on task with a schedule and plan on how and when these goals will be achieved.

In warm up activities one of the body's main cooling systems, sweating, is activated. This helps prevent overheating during strenuous exercise. (T/F)

True

Briefly explain when the best time to utilize static stretching in your workout would be, and why.

The best time to utilize static stretching in your workout would be when you are cooling down after your workout. This is because your muscles have become warm and loose from the workout, helping to promote further flexibility and increase the blood flow to your muscles.

What is the biggest reason individuals lose motivation and end up frustrated with efforts to improve fitness levels?

The biggest reason individuals lose motivation and end up frustrated with efforts to improve fitness levels is because they have no set goal or plan in mind.

Briefly explain how cardiovascular and resistance exercises are measured.

The intensity level of cardiovascular exercise is measured by your heart rate; while the intensity of resistance exercise is measured by reps, number of sets, and the amount of weight or resistance.

Briefly describe the social benefits of exercise.

The social benefits of exercise include a feeling of inclusion and belonging, being able to meet new people, as well as finally increasing your social skills.

Give 3 examples of behavioral strategies to help you achieve your fitness goals.

Three behavioral strategies to help you achieve your goals include making a list of specific goals, making a plan to actively achieve your goals, and finally to analyze these goals and make sure that they are S.M.A.R.T.

Briefly list 3 of the 4 characteristics of aerobic exercise found in the chart in your lesson.

Three characteristics of aerobic exercise include the fact that it involves low-intensity sports, that it takes a long time, and finally that the goal is to increase endurance in cardio/muscle.

What are three important strategies to use when setting your fitness goals?

Three important strategies to use when setting your fitness goals are to make a list of specific goals, analyze these goals and make sure they are S.M.A.R.T., and finally make a plan in order to achieve these goals.

A good goal is to stretch muscle groups you will use in your workout, being sure to stretch both sides equally. (T/F)

True

A good goal is to stretch muscle groups you will use in your workout, being sure to stretch both sides equally. (T/F)

True

A proper warm up prior to exercise can help prevent soreness after exercise. (T/F)

True

A proper warm up prior to exercise can help prevent soreness after exercise. (T/F)

True

Always try to break larger fitness goals into several smaller, more manageable pieces (T/F)

True

Cross training is the practice of incorporating different exercises, activities, or sports into your normal fitness routines. (T/F)

True

Even if you are simply walking for 3-7 minutes, allowing your body to slowly recover to normal body functions is a key element to cooling down. (T/F)

True

Every step in progressing toward your fitness goals is important and worthwhile. (T/F)

True

Fitness goals can be based around a specific sport or athletic goal; or based around a physical goal like weight management, or a combination of both. (T/F)

True

What are the three elements you need to record with each strength training exercise?

You need to record the description of the strength training exercise, the specific exercise you did, and the total time spent on the strength exercises.

Bouncing when stretching can cause a. tearing of muscle tissue b. none of the above c. better flexibility d. more muscular endurance

a

Choose the goal below that is a Smart Goal. a. Lower resting heart rate to 60 bpm b. increase cardio fitness c. increase max heart rate d. lower resting heart rate

a

In order to maintain your current level of fitness, how often should you work out a week? a. 3 days b. 4 days c. every day of the week d. 5 days

a

Low intensity exercise, focusing on cardiovascular and muscular endurance and stamina: a. Aerobic Exercise b. Weight Training c. Anaerobic Exercise d. Flexibility Exercise

a

One important requirement in setting a fitness goal would be to make sure it is a. measurable b. challenging c. comfortable d. simple

a

One of the most important pieces of recording your cardiovascular exercise is a. the Activity Description in your Fitness Log b. Core Body Exercises in your Fitness Log c. Exact Exercise Time in your Fitness Log d. Average Heart Rate in your Fitness Log

a

Stretching or other exercises that help prevent cramps, stiffness, and injuries, and can give you a wider range of motion. a. flexibility exercise. b. Cardiovascular exercise c. endurance exercise d. Strength exercise

a

This is a cross training activity that focuses on flexibility, stress relief, and engaging your core: a. yoga b. cross fit c. zumba d. sprinting

a

Which of the following is NOT a S.M.A.R.T. goal? a. add vegetables to my diet b. Lose 1 pound per week for the next 5 weeks c. Improve my push up test score from 55 in a minute to 65 d. Decrease my Body Mass Index by 1 point by the end of the semester

a

Which of the following is NOT a strategy for goal setting? a. Do something fun b. Analyze your goals, are they S.M.A.R.T? c. Make an action plan to achieve your goals d. Make a list of specific goals

a

Which of the following is NOT a strategy for goal setting? a. Do something fun b. Make a list of specific goals c. Analyze your goals, are they S.M.A.R.T? d. Make an action plan to achieve your goals

a

Which of the following is NOT a strategy for goal setting? a. Do something fun b. Make a list of specific goals c. Make an action plan to achieve your goals d. Analyze your goals, are they S.M.A.R.T?

a

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. decrease my time in the 100 yard dash d. prepare to run a 5k marathon

a

hat does the "F" in the F.I.T.T. principle stand for? a. frequency b. forward c. fitness d. finality

a

Stretching should not a. be a part of your regular workouts b. be done when muscles are cold c. be done in the morning d. be considered an exercise

b

The amount of time you spend exercising a. frequency b. time c. minutes d. intensity

b

Which of the following is an example of a physical goal rather than an athletic goal? a. prepare to run a 5k marathon b. lower my BMI by 3 points c. decrease my time in the 100 yard dash d. increase my flexibility

b

Which of the following is one of the tips, or strategies for incorporating cross training into your workout? a. focus on flexibility b. make it a regular part of your workouts and fitness plan c. change activities often d. choose something strenuous

b

Your fitness goals could be athletic or a. personal health goals b. aesthetic c. sports oriented d. weight management

b

A type of physical exercise specializing in the use of resistance to induce muscular contraction which builds muscular strength and endurance: a. flexibility training b. aerobic training c. Strength training d. cardiovascular training

c

A warm up is a.a long period of time of lower intensity exercise that focuses on bringing the body back to normal levels. b.a short period of time of lower intensity exercise that focuses on bringing the body back to normal levels. c.a short period of time of lower intensity exercise with the primary focus on getting blood flowing to the muscles prior to your main workout. d.a long period of time of lower intensity exercise with the primary focus on flexibility and stretching prior to the workout.

c

Regular exercise paired with proper nutrition is the healthiest, safest, and most effective way to a. manage time b. be productive in your day c. control weight d. build muscle

c

The number 1 killer of adults in America is: a. diabetes b. cancer c. heart disease d. stroke

c

This refers to the amount of work, or effort that is involved in your exercise: a. Frequency b. Time c. Intensity d. Type

c

When you stretch it's vital that you a. bounce the muscles 10 to 15 times b. pull that muscle as hard as you can c. breathe deeply to oxygenate those cells d. slowly extend the muscle until you can reach any further

c

When you stretch it's vital that you a. pull that muscle as hard as you can b. slowly extend the muscle until you can reach any further c. breathe deeply to oxygenate those cells d. bounce the muscles 10 to 15 times

c

Which of the following is NOT a a tip for cross training? a. Enjoy yourself b. Find one that works for you c. Change activities often d. Make it regular

c

Your fitness goals could be geared toward targeting fitness needs for a specific sport or a. sports oriented b. sports related c.personal physical health goals like losing weight or lowering BMI d. weight management

c

Choose the goal below that is a Smart Goal. a. increase cardio fitness b. lower resting heart rate c. increase max heart rate d. Lower resting heart rate to 60 bpm

d

It is important to break larger fitness goals into a. smaller steps b. manageable steps c. fun activities d. both a & b

d

The practice of incorporating different exercises, activities, or sports into your normal fitness routines is called a. endurance training b. cardiovascular training c. flexibility training d. cross training

d

Your fitness goals should be a. measurable b. attainable c. realistic d. all of the above

d

Your fitness goals should be a. measurable b. attainable c. realistic d. all of the above

d