P-F Last Test
False
A plateau is generally a permanent stage of exercise.
True
A regular exercise routine is important even if you are physically fit.
cardiovascular
Add more time to your workout.
mindset
An important part of developing motivation includes understanding that motivation is influenced by your _____.
think about your ultimate goal
An important tool to help you exercise when you don't want to is to _____.
becoming solution focused
Billy decides to find a way to fit a cardiovascular workout in before a busy workday.
environment
By making sure her treadmill has no clothing stored on it, Lena is working on her _____.
getting a support system
Carol calls Doug to talk after she misses a fitness goal.
playing a variety of sports for exercise performing different types of cardiovascular exercise performing a variety of resistance training exercises
Cross-training involves _____.
focusing on the ultimate goal
Dennis is motivated to exercise because he wants to build muscle in his chest and arms.
False
Exercise routines need to be adapted because muscle injury can occur if the intensity is too low.
a way to gain information about your exercise routine
Feedback is _____.
flexibility
Flex and relax the muscle.
adjusting environment and equipment
Gracie decides to keep her walking shoes in a locker at work so she does not forget them.
self-talk
How Tyler mentally reacts toward himself when he swings and misses the ball, is called _____.
motivation being a mindset
How you think about exercise helps decide if you'll do it or not.
set a reasonable goal
If Angie decides to start an exercise program by walking one mile 3 days a week, she has _____.
he should lower his exercise goals
If Bert goes on vacation and misses regular exercise for three weeks, _____.
a set-back
If Cathy gains weight on a trip, this is an example of _____.
motivated
If Denay wants to move forward toward her goals despite set-backs, she is _____.
George will probably be more motivated in the long-run.
If George begins an exercise program with realistic goals, while Tom has high goals that are unrealistic, what might you expect to happen?
increase his wind sprints
If George has stopped losing weight before he meets his weight loss goal, he should _____.
True
If Jill wants to become more motivated to exercise, she should change the way she thinks about her exercise progress.
avoid exercises with excess repetition
If Joyce has tendonitis, she should _____.
10%
If Julie wants to increase the intensity of her running exercise routine, in order to prevent overuse injuries, she should increase her intensity by no more than _____.
She is in a plateau.
If Louise is not seeing any progress with her exercise goals, what might be the cause?
accepting set-backs
If Susan decides to continue to perform modified exercise after a shoulder injury, she is using which mindset component?
you can learn how to become more motivated
If you're not naturally motivated, _____.
True
If you're not naturally motivated, you can still increase your motivation by practicing certain strategies.
resistance
Increase the amount of weight used.
True
Injuries can occur if you try to restart your activity at the same level you were performing before a long break.
there not being such a thing as perfection
It's true that you'll have obstacles and setbacks in your exercise.
increase the intensity of his exercise program
Jack feels that his workouts are too easy. He should _____.
positive self-talk
Jillian thinks about how much progress she is making each time she works out.
developing habits
Mathew runs every day at noon.
has too much energy left at the end of the workout
Michelle knows that her cardiovascular workout is too easy because she _____.
desire to continue with your exercise
Motivation is best described as the _____.
unrealistic goals
Muscle injury is most likely to occur when you have .
can sometimes be exercised further
Muscles that are fatigued _____.
participating in a variety of activities
Overuse injuries can be prevented by _____.
True
Overuse injuries occur because you are not giving your body enough time to recover from an activity.
False
Overuse injuries only occur when you're just starting out in an exercise routine.
not trying to make up for lost time
Roger chooses to lower his weight lifting goals after a Christmas break.
exercise as a personal reward
Sally wants to make time to exercise because it's her time for herself.
posting goals
Sandra decides to put a picture of a fit person on her wall to motivate her.
sets a goal that includes cardiovascular exercise expects the weight lost to occur slowly over time includes resistance training to help control her weight
Sandy has a realistic mindset about her weight loss if she _____.
True
Short-term goals are more motivating than long-term goals.
how you think about exercise
The motivation to exercise has to do mostly with _____.
support system
The person with whom you work out is part of your .
self-talk
The way you think about your successes and failures each day is called .
overuse injuries
What type of set-back can occur because of exercise?
becoming solution focused
When Evan decides to play sports on Friday night instead of hanging out at the pizza shop, he is _____.
cross-training
When John decides to add swimming and biking to his regular cardiovascular routine, he is _____.
take time to evaluate her exercise ability
When Mara restarts exercising after a four month break, she should first _____.
adjust it according to the type of exercise you are doing
When adjusting the intensity level of your workout, it is important to _____.
after an injury
When do you need to rehabilitate a part of the body?
your mindset
Whether or not you actually exercise each week is greatly influence by _____.
modifying your exercise routine testing your new ability level setting new, realistic goals
Which factors are important when coming back from a break in exercise?
your mindset viewing exercise as a lifelong process setting reasonable goals
Which factors influence your motivation the most?
holding your knees to your chest in a stretch
Which is an example of a rehabilitation exercise?
Take time to cool-down after exercise.
Which of the following is an effective strategy to prevent an overuse injury?
because they are caused by your exercise
Why are overuse injuries particularly frustrating set-backs?
You will lose strength and endurance once you stop exercising.
Why is it so important to have a lifelong commitment to exercise?
resistance training
Working out after muscle fatigue is helpful for .
True
Writing down your goals helps you be more specific with them.
progress incrementally
adding only 1 pound hand weights after a resistance exercise seems too easy
overcoming a plateau
adding wind sprints
self-monitoring
an exercise strategy that allows individuals themselves to determine how difficult an activity feels
support system
an individual or group of individuals that give assistance or encouragement to you
motivation
an internal desire to accomplish a task or move forward toward a goal
self-talk
an internal monologue you have with yourself about the way you view yourself in the daily situations of life
discouragement
any feelings of sadness, futility, or lack of motivation that keeps you from succeeding as well as you could in a task or goal
set-backs
anything that stops a person from reaching desired performance or achievement
correct intensity level
beginning a resistance program without using any additional weight
A lack of motivation
can occur if you do not modify your workout after a break.
feedback
changing how long you run after a foot injury
overcoming a plateau
changing to a completely new type of activity
habit
consistency in any task or activity
goal making
deciding what you'll specifically gain from your exercise routine this month
muscle fatigue
extreme muscle tiredness
feedback
information gained from performance so that adjustments can be made
overuse injury
injuries that are caused by exercising without sufficient rest and recovery time
Tendonitis
is an inflammation of the connective tissue that attaches the muscles to the bones.
Self-monitoring
is the best way to determine your own correct intensity level.
Rehabilitation
is the best way to restore weak muscles.
Feedback
is the best way to view set-backs.
restarting after a break
making your goals easier
restarting after a break
modifying your workout due to inactivity
goals
purposes or results towards which effort is directed
adaptation
something, such as a task, that has been modified or altered
tendonitis
swelling and pain in tendons that connect the muscles to the bones in the body
bursitis
swelling and pain in the small fluid filled sacs around the major tendons of the body
environment
the area and surroundings in which you perform a task
mindset
the beliefs, assumptions, and expectations a person has that influences his actions
motivation
the desire to begin and continue a task or program
thought patterns
the types of positive or negative things that you are thinking about on a regular basis
rehabilitate
to restore or strengthen back to good health
accept set-backs
understanding that you may gain weight at Christmas time
lifelong process
understanding that you'll still be exercising in five years
cross-training
using a variety of exercises to work the muscles of the body in different ways
