LTF II Final Review

One good way to choose activities is to consider those that are a change in a. tempo b. strength c. location d. attitude

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There are three pieces of information you need to record in your Fitness Log when doing strength training: activity name, equipment, and __________________ a. muscles b. repetitions c. time d. sets

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If you set a goal to lose 10 pounds and gain muscle mass, you will want to spend more time in strength and resistance training exercises. a. True b. False

a. true

Strength and endurance of the abdominal muscles are important in the maintenance of low back health. a. True b. False

a. true

To achieve your fitness goals you must have a detailed plan that includes clear fitness objectives and action items. a. True b. False

a. true

To be beneficial and improve your levels of fitness, you will need to exercise regularly; exercise needs to become a part of your everyday routine. a. True b. False

a. true

Your workouts should fit your personality and interests, meets your needs, targets your fitness goals, and contribute to developing good fitness habits. a. True b. False

a. true

The four basic concepts of training are called the a. Intensity Principles b. FITT Principles c. Cardio Principles d. Fitness Principles

b. FITT Principles

Flexibility training increases muscle mass. a. True b. False

b. false

Friends and family, do not have a big impact on your choices; particularly when it comes to exercising and being active. a. True b. False

b. false

This refers to how often you participate in the activity or do the workouts and specific exercises. a. Time b. Frequency c. Type d. Intensity

b. frequency

Select the three strategies that help you overcome a lack of time to exercise. a. exercise with a friend b. get up earlier in the morning c. find 3 places in your weekly schedule where you have time to work out d.make exercise part of your daily routine

b. get up earlier in the morning c. find 3 places in your weekly schedule where you have time to work out d.make exercise part of your daily routine

Strength training also increases and improves a. blood flow b. muscle endurance c. heart rate d. lung capacity

b. muscle endurance

What you eat is much more than simply getting energy; your diet has to do with a. well being b. nourishment c. diet d. stamina

b. nourishment

These transform the general goals into specific targets that must be met. a. specific goals b. objectives c. actions d. both a and b

b. objectives

The loss of bone density resulting in fragile, brittle bones when you are older: a. endometriosis b. osteoporosis c. ossification d. fossilization

b. osteoporosis

Balancing muscle groups through flexibility training has a direct effect on your a. heart rate b. posture c. weight d. both b and c

b. posture

These fats are solid at room temperature and include lard, some soft cheeses, some vegetable oils, and all animal fats. a. polyunsaturated b. saturated c. margarine d. unsaturated

b. saturated

Having friends who harass you about your workouts is an example of what type of barrier to exercise? a. lack of willpower b. social influence c. lack of resources d. lack of time

b. social influence

This indicates what aspect of your fitness you are working on. a. Time b. Type c. Intensity d. Frequency

b. type

How should you begin EVERY strength training workout? a. cooling down b. warming up c. meditating d. lifting less weight

b. warming up

Someone who is competitive and driven in everything they do is a a. Athlete b. Type B personality c. Type A personality d. Type C personality

c. Type A personality

It is important to be educated regarding the prevention of problems that can affect you as a. a teen b. a man c. an adult d. a woman

c. an adult

One of the most important aspects of fitness and a crucial indicator of your overall health and fitness levels is a. muscular endurance b. flexibility c. cardiovascular fitness d. strength training

c. cardiovascular fitness

Moving through the range of motion in a particular joint or joints is called a. flexibility b. stretching c. dynamic stretching d. static stretching

c. dynamic stretching

The main function of food is a. emotional comfort b. to eliminate hunger c. fuel for the body d. to satisfy the body's appetite

c. fuel for the body

Strength and endurance of the ____________ muscles are important in promoting good posture and correct pelvic alignment. a. pelvic b. shoulder c. leg d. abdominal

d. abdominal

Objectives will be driven by defined and measurable tasks called a. exercises b. goals c. workouts d. action items

d. action items

After you've worked out for a few weeks it is important to a. continue to work out b. increase the intensity c. take a break for a week d. add new activities to your workout

d. add new activities to your workout

One of the most important aspects of fitness and a crucial indicator of your overall health and fitness levels is a. flexibility b. muscular endurance c. strength training d. cardiovascular fitness

d. cardiovascular fitness

Contain a lot of fiber: a. dairy b. proteins c. simple carbs d. complex carbs

d. complex carbs

The range of motion in a joint or a group of joints refers to a. bone health b. muscular endurance c. muscular strength d. flexibility

d. flexibility

Whatever you do in your workouts, it is important to a. try harder each time b. make sure you sweat c. exercise each day of the week d. keep it fun

d. keep it fun

These are the "good" fats: a. animal fats b. saturated c. trans fats d. unsaturated

d. unsaturated

Friends and family do not have a big impact on your choices; particularly when it comes to exercising and being active. True False

false

If you are just beginning your efforts in cardiovascular fitness, keeping your heart rate at about 70 % of Maximum is best. True False

false

Not everyone who exercises benefits from what happens in the brain as a result of exercise. True False

false

One of the easiest, and best, places to insert flexibility training is in your main workout. True False

false

Research shows that when you do the same physical activities and exercises over and over again; you progress more quickly in achieving your fitness goals. True False

false

The less the intensity of your activities, the more profound the impact will be on your fitness levels. True False

false

The primary function of food is to satisfy the body's appetite. True False

false

To target your cardiovascular fitness you will need to include activities and exercises that get your muscles working harder. True False

false

While exercise does help improve fitness, it does not impact a person's likelihood to get a major disease. True False

false

What are the 6 essential nutrients?

fats, proteins, minerals, vitamins, water, and carbohydrates

Exercising helps lower your risk of acquiring a major disease, list 3 diseases that are affected by exercise.

heart disease, diabetes, and dementia

One way to change an activity or exercise is to use different exercise equipment. True False

true

Proteins cannot be stored as fat, they are all digested before any other nutrient in the body. True False

true

Strength training also increases and improves muscular endurance; and as a result, you will not get tired as easily. True False

true

Strength training is specific to the part of the body (and the muscles found there) that is being exercised. True False

true

The result of aerobic, or cardiovascular exercise is an increase in cardio-respiratory endurance; which allows your body to work longer without stopping to rest. True False

true

The types of activities and exercises you engage in will determine what aspect of your fitness you will be targeting. True False

true

Time is a huge factor in preventing people from being active or from reaching their fitness goals. True False

true

We must have water to perform many functions including chemical reactions that produce energy AND build new tissues. True False

true

When you increase your muscle mass, you increase the amount of fat burned when you are active and exercising. True False

true

Your personality is a big factor in choosing activities that will help you achieve your fitness goals. True False

true

List 3 ways you can overcome a lack of resources in developing your workout routine.

One way you can overcome a "lack of resources" barrier is finding workouts that do not involve equipment. Secondly, you could use your surroundings as an advantage for equipment. Another option is borrowing equipment from someone else.

What benefits do proteins have for the body; how do they help the body function? You must list two to receive full credit for your answer.

Proteins both build and repair cells/tissues. These indeed are both important because without being able to build and repair muscles you could continue to injury yourself when working out and not being able to do much.

Share three great benefits of strength training to your overall health and fitness.

1) Makes your bones denser 2) Makes you stronger 3) Less body fat, become leaner

List three things that happen to the body when we sleep that are important to our health.

1) Repairs cells 2) Heart rate slows down 3) muscles relax 4) your body cools down

Briefly share 3 ways you can prevent injury when exercising.

1) Warm-up/cool-down 2) Proper form/technique 3) Take time to heal and do not overwork your body

List 3 things you can do to change up your activities in your workouts.

1) You can try any new fitness class 2) You can workout with someone 3) Follow a video on YouTube 4) Get a trainor 5) Change the order of your exercises

Briefly explain what action items are.

Actions items are what you are going to specifically do to achieve your goal or goals.

Briefly explain the impact aerobic exercises have on your heart. How do they help your heart do the job of getting blood to cells?

Aerobic exercises helps create endurance and helps pump oxygen to your blood stream, resulting in getting the job of getting blood to cells.

Explain how exercise affects the brain, in other words what happens in the brain during exercise; and what are the results of that on the brain?

Exercise increases your heart rate so it pumps more oxygen to your brain. There is also more blood flow to your brain. This results in growth of new neurons whick are the building blocks of the brain.

Identify each part of the acronym "FITT" principles.

Frequency Intensity Time Type

Briefly explain the principle of "frequency" and how it affects your workouts.

Frequency is basically how often you will be doing (an) exercise. Frequency can depend on your goals, how hard you want to work, fitness level, and what type of exercise it is.

Explain the impact that aging has on flexibility; how does that impact the body?

I think it is not aging that affects flexibility, it is not doing flexibility training that causes someone to lose the ability to be flexible. If your muscles are tense you have less range of motion in your joints resulting in loss of mobility.

Briefly explain the difference between objectives and action items in a fitness plan.

I would say objectives are the large umbrella of what you are aiming for or what you want and the action items are what you're going to do specifically to achieve those goals.

Briefly summarize what good objectives "look like." In other words, what is necessary to write a good objective?

In order to write a good objective it needs to be SMART (specific, measurable, attainable, relevant, and timely). A good objective has to be precise and meet your needs most importantly.

Explain how aerobic exercises directly impact your body; and your fitness levels.

It helps pump your blood more efficiently, also making your heart stronger. This also allows your body to work longer without stopping.

What is the purpose for recording your heart rate several times during your workout?

It is important to record your heart rate several times during your workout so you can see your progress and not overworking yourself either.

What is the key you must always keep in mind when strength training?

It is important to remember that since strength training focuses on one muscle area, you should work out each muscle group to improve fitness levels in that area of your body.

Briefly explain why it is important to stay motivated in working towards your fitness goals.

It is important to stay motivated towards your fitness goals so make sure you achieve what you want, and are held accountable for it as well. If you do not stay motivated you will never achieve anything either.

What is the purpose of keeping a Fitness Log?

To keep track of your exercise over a week and hold yourself accountable of doing exercise to attain your goals.

What is the best way to go about mixing up your activities and exercises that you do in your workouts?

To pick exercises that hit different muscle groups and pick something you enjoy.

Nearly every single thing you do requires a measure of flexibility. True False

true

Explain what happens in the brain when someone exercising experiences the phenomenon of a "runner's high".

When someone experiences "runner's high" it is due to them exercising and their body releases endomorphins (not sure about the spelling) and results in them feeling good with feeling less pain and anxiety.

Briefly explain why you shouldn't do the same exercises over and over again in your workouts.

Your body will eventually "hit a wall", meaning you will get fewer and fewer gains. You could lose interest because it could possibly not be fun doing the same routine. Everytime you work out you also should not do the same exercises because you could be overworking those muscles and could be injured.

Explain how your personality impacts your exercise routine and developing habits of Lifetime Fitness. Your answer should be a minimum of 4 to 7 sentences.

Your personilty is important to exercise routine and in developing habits of lifetime fitness because it can influence every factor of exercise for you. Firstly, it determines what types of exercises you will enjoy. Secondly, it can also determine if you like working out with groups. Thirdly, it can determine if you are likely to stick to routine, or have to switch it up.

What activity or training is best if you are somewhat overweight and want to increase your BMR. a. aerobic exercise b. strength training c. flexibility training d. both a and b

a. aerobic exercise (?)

When you're doing static stretches you should never a. bounce b. breathe c. move d. both b and c

a. bounce

Your warm up and cool down periods should focus on a. flexibility b. strength c. cardio d. endurance

a. flexibility

Select three barriers to fitness that are listed below: a. injury b. lack of skill c. over enthusiastic d. lack of time

a. injury b. lack of skill d. lack of time

Being exhausted at the end of the day is one example which barrier to exercise? a. lack of energy b. lack of resources c. lack of time d. lack of will power

a. lack of energy

Strength training also increases and improves a. muscle endurance b. heart rate c. lung capacity d. blood flow

a. muscle endurance

Aerobic activities are those that require you to use a lot of a. oxygen b. muscle strength c. intensity d. energy

a. oxygen

Unlike cardio workouts, strength training is a. specific to parts of the body exercised b. specific to athletes c. specific to bones d. weight lifting

a. specific to parts of the body exercised

Taking a joint to the full range of motion and holding it there for about 20 seconds before releasing is called a. static stretching b. flexibility training c. dynamic stretching d. range of motion

a. static stretching

Action items are created after you define the objectives for your fitness goals. a. True b. False

a. true

Activities like organized sports, hiking, biking, and other leisure time activities can all lead you to the benefits of an active lifestyle. True False

true

All the activity in the world won't be effective if it isn't targeted toward achieving the goals you have set and meeting your fitness needs. True False

true

Before beginning strength training it is critical that you warm up those muscles to prevent serious injury. True False

true

Cardiovascular fitness is all about having the energy and stamina to get oxygen and nutrients to the muscles and bones of the body. True False

true

Dynamic stretching does NOT improve your range of motion. True False

true

Exercise can help you improve your memory, ability to learn, alertness, and your mood! True False

true

Greater flexibility helps you get the maximum benefits out of aerobic or cardiovascular workouts. True False

true

Heart rate is a measure of the intensity of your cardio workout, while reps and weights could be a measure of the intensity of your strength training. True False

true

If you don't change up your workouts and activities, you'll hit a wall in your fitness level and efforts and stop improving. True False

true

Intensity is related to how hard you are working out, and one way to determine this is by keeping track of your heart rate during exercise. True False

true

Intensity is related to how hard you are working out, and one way to determine this is by keeping track of your heart rate during exercise. True False

true