BYU OHS WALKING FINAL

How many new habits should you try to start at once?

1

Fill in the blank. To stay hydrated during exercise, it is helpful to drink two cups of fluid about ________ before exercise.

2-3 hours

On average, how much of your daily water intake comes from food?

20%

In hot, humid conditions, you can start experiencing signs of dehydration in as little as ________.

30 minutes

Which layer of clothing wicks sweat away from your body?

A base layer wicks away sweat from your body to help you stay dry (for example, a t-shirt or long-sleeved shirt).

________ means with oxygen, and ________ means without oxygen.

Aerobic; anaerobic

Which layer of clothing protects your body from elements like snow, wind, or rain?

An outer layer protects your body from elements like snow, wind, or rain (for example, a windbreaker or waterproof winter coat). A middle layer keeps in body heat to protect you from the cold (for example, a light jacket or fleece zip-up).

When gathering with friends, which of the following statements demonstrates healthy responsible ways to keep your healthy eating goals?

As Bella has tracked her food intake, she has noticed something: She tends to eat more sugar and junk food in certain situations. Specifically, she eats more foods high in sugars and fats (like chips, sodas, and ice cream) when she hangs out with her friends in the afternoons. Bella decides that she wants to change this social behavior and plans to share her goal to decrease sugar intake with her friends and start bringing healthy snacks to eat and share instead. Have you noticed that, like Bella, you tend to eat certain foods in certain situations? For example, maybe you don't often drink sodas, but you always drink a soda when you go to a movie theater or athletic game. Or perhaps you tend to overeat at large parties, family gatherings, or holiday events. Oftentimes, circumstances influence our eating behaviors. Increasing your awareness of how situational, social, and emotional factors affect your eating is the first step in taking better control of your eating choices. Once you start seeing the patterns of what you eat and when you can create more effective plans to replace unhealthy behaviors with healthy ones.

To get past a performance plateau, which principles of physical activity can you use?

As this happens, you will stop seeing increased benefits, which is called a performance plateau. Plateaus can be very frustrating if you don't know how to move past them. This is often the point when many people quit their exercise routine and fall back into unhealthy habits. To move past your plateau, you need to adjust your exercise plan according to the principles of FITT, progression, and overload. Tracking your data and evaluating your progress can help you spot a plateau. You can then adjust your weekly exercise plans to increase the level of challenge Frequency, Intensity, Time, and Type

In order to keep consistency in daily exercise, what can you do?

As you get stronger and healthier with time and consistency, the things that used to be hard will become easier. It is also nice to know that if you end up skipping a day, a week, a month, or even a year of exercise, you can always start again. Just take one day at a time! Exercise needs to be consistent and appropriately challenging to be effective. It is common to lose motivation when your results seem to level off, but by applying the principles of physical activity, you can continue to improve your health and fitness over time. By recognizing how our consistent efforts have led to fitness improvements, we will feel an increase in self-confidence, self-esteem, and motivation. It's always helpful to see how your hard work has paid off and to pat yourself for making responsible choices.

To keep your balance when walking, the best walking technique is to ________.

Back-and-forth arm swing: Let your arms swing freely forward and back with a slight bend at the elbow, rather than from left to right. This back-and-forth motion can add power to your walk and help keep you balanced.

How does being a lifelong learner build self-respect?

Be a lifelong learner. Exercising your brain makes you feel good because it releases hormones called endorphins. As you discover new hobbies and develop your skills and talents, you can look back at your personal growth and celebrate your successes. Just as how we respect and admire those who grow in healthy ways, you will experience greater self-respect by learning throughout your life.

Bella realized that she tends to eat unhealthy snacks when she hangs out with her friends after school. Which of the following statements demonstrates healthy, responsible ways Bella can change this habit? Select all that apply.

Bring healthy snacks to share with her friends. Share her nutritional SMART goal with her friends and ask for their support.

What should you consider when building a support system?

Chances are, there are many people in your life that believe in you and want to see you accomplish your goals. Reaching out to close friends and family members is a great place to start. Tell them your SMART goals, whether it's a healthy nutrition habit you want to build or a particular time or distance you want to walk. Next, ask them for simple, specific support. This can be as simple as sending them a text message with your time and distance after your walk or inviting them to go on a walk with you once or twice a week. You could even ask them to try a new, healthy recipe with you! Asking for specific support provides people with ideas of how they can help. Remember to be open to their offers, too, if they suggest different ways they would like to help. Think about where you struggle and what kind of help you might need. Be creative. And don't be afraid to ask for help.

Which of the following are important when building a support system?

Choose people that are encouraging. Tell people your SMART goal.

Which of the following best describes how choosing a healthy reward for meeting a SMART goal can increase your motivation?

Choosing rewards for meeting milestones can be great motivation. These milestones can happen when you reach your SMART goal, or when you complete one of your actionable steps in your SMART goal (like exercising 5 days a week for 2 weeks). However, it is important to choose healthy rewards and avoid using food as a reward. For example, although it is tempting to choose ice cream or your favorite dessert as a reward for meeting a nutrition SMART goal, eating desserts goes directly against your goal of being healthy. Instead, consider choosing some of the following as rewards: a night out with friends a new item of clothing a new book or game alone/relaxation time concert tickets an item for a hobby, like art supplies anything else that inspires you to be healthy As you continue to exercise daily and improve your nutrition habits, it can become difficult to recognize progress. Engaging in the following self-monitoring practices will help you recognize the growth that comes from consistent, healthy exercise and nutrition habits: Choose healthy habits to implement one at a time. Set SMART goals. Track data in a fitness journal. Engage in honest self-reflection. Choose healthy rewards. When you have specific data on your fitness before, during, and after implementing new habits, you can more clearly see your progress and improvement. It also helps to share your goals, progress, successes, and rewards with friends and family members. They can help keep you accountable, share in your excitement, and even be inspired by your hard work!

Drag the words into the correct boxes Associative: Autonomous: Cognitive:

Cognitive: First stage—learners expend cognitive energy to understand how they are supposed to move. Associative: Second stage—learners have mastered the basic forms of movement and begin to refine their skills with practice. Autonomous: Third stage—learners perform movements automatically without significant cognitive energy, and can focus on strategy.

If you stop sweating in the middle of your workout, what is this a sign of?

Dehydration—you should take a water break.

Which of the following methods is the best way to stay hydrated?

Drink water when you feel thirsty.

Which of the following statements is true regarding the process of motor learning?

Everyone goes through the stages at their own pace, and there is variation in performance within the stages.

The best way to get the most nutritional benefit from eating foods is to eat them in their ________ form.

Finally, eating foods in their natural forms generally provides the most nutritional benefit. For example, eating a raw apple will give you more fiber and nutrients than processed apple sauce. Remember that natural foods are the healthiest.

In the MyPlate method, which of the following food groups are included?

Fruit Group Vegetable Group Grains Group Protein Foods Group Dairy Group The method recommends filling a 7-to-9-inch(18-23 cm) plate with food in the following manner: When building your plate, it is important to include a variety of colors in your meal, especially for fruits and vegetables. Different colored foods typically have different minerals and vitamins, so including a variety will help you consume all the micro- and macronutrients you need to be healthy.

Which of the following can help us remind our brains to exercise and build healthy exercise habits?

Habits are ways our brain streamlines certain processes. If you had to think hard every time you woke up about which things you needed to do next, your brain would quickly become exhausted. By automating certain actions, your brain saves time and energy, allowing you more time to think about other things. This is great when we have lots of healthy habits! This means we are doing healthy things for our bodies without having to think too hard about it. This can also be quite hurtful if we have lots of unhealthy habits because this means we are doing harmful things to our bodies without realizing it. The good news is that you can start replacing unhealthy habits today. How? By adding healthy habits to your life, one habit at a time. Focus on one healthy habit at a time. Set yourself up for success by starting small. Track your progress. Think in the positive. Set reminders. Be patient with yourself.

Which of the following is true to help you stay hydrated during your workout?

Hydration levels can make or break your workout. When you are properly hydrated, you feel your best and your body can properly perform all its necessary functions. When you are lacking proper hydration, your body and mind will be more sluggish, making it more difficult for you to perform at your best and to respond quickly to external stimuli. As you increase the intensity of your workouts and even add more intense exercises to your routine through cross-training activities, you will recognize a greater need for water. This is because the more intense your exercise, the harder your body works, the more you sweat, and therefore, the more water you lose. If you do not replenish your lost water, you will tire more easily and can experience the effects of dehydration. Athletes that engage in rigorous exercise for long periods of time need to maintain their hydration levels wisely. This means not drinking too much or too little. The International Marathon Medical Directors Association recommends that athletes drink no more than 27 ounces of water per hour during extended exercise. If you are exercising at high-intensity levels for long periods of time, it is a good idea to consider adding a drink that includes electrolytes (like coconut water or a sports drink with no added sugars or sweeteners).

Creating a fitness plan and scheduling a time each day to walk will help me _______.

It can be difficult to follow a fitness plan but making the commitment to following it from the start, can help! Even if something comes up; jump back in and keep going! Don't let small setbacks keep you from your goals. Here are some tips to help you follow your exercise plan: Post your plan somewhere that you will see every day. If you can't walk for the full amount of time you planned, walk for as much of it as you can. Try to walk around the same time each day, so that you get into a regular habit.

How can tracking our progress help us meet our goals?

It helps us be accountable to ourselves. It helps us focus on the steps we need to take. It helps us celebrate our successes, which keeps us motivated.

When dealing with severe dehydration, what should you do?

It is important to treat your dehydration when you first begin experiencing symptoms, because if left untreated, dehydration can become severe and will require immediate medical attention. If you are in extreme heat or cold, move to a location with a more moderate temperature. If it is very hot outside, find a shady location to rest. If it is extremely cold, find somewhere to warm up. You want to make sure the temperature change is moderate because quick, extreme changes in temperature can shock the body and increase the risk of fainting. Once you have moved to a more moderate temperature, rehydrate slowly. If you drink fluids too quickly, you can vomit the water back up, or stimulate urination. Water alone is enough to help rehydrate—you don't have to use a sports drink but having a drink with electrolytes can help. If you or somebody else experiences signs of severe dehydration, call immediately for medical attention from a certified medical provider. In the United States, this is accomplished by calling 911. Be sure you know who to contact and how to contact them for medical emergencies. As you wait for help from a medical provider, follow the steps described above. Help the individual into a more moderate temperature if they are in extreme heat or cold, and make sure the dehydrated individual has access to water or a drink with extra electrolytes. Remind them to rehydrate slowly.

What can you learn by being part of a team sports or group fitness activities?

One reason so many people participate in team sports or group fitness is because of the positive social interactions. Humans are social creatures, and we are strongly influenced by the people with whom we spend time. Whether you are an introvert or an extrovert, interaction with others is a huge part of the social piece of our health triangle. When we have positive relationships with others, our mental and emotional health will improve, and we will become more capable of helping others in turn.

Which of the following is true when you are experiencing an optimal challenge level?

Our brains and bodies like to be challenged, but the level of challenge matters. If the task is far too easy, you will quickly become bored. If the task is far too difficult, you will quickly become frustrated. In both cases, you will likely give up on the activity and go do something else. You need to find something in the middle. This middle level, where you feel challenged but also experience enough progress or success to keep trying until you accomplish the task, is your optimal level of challenge. It's the level where failure is just a learning opportunity, and you see and believe that you will be able to accomplish the task with time and effort, and maybe a little help. Optimal challenge levels will change from person to person and from task to task. What is easy for you may not be easy for someone else, and what is challenging for you may not be challenging for them. Thus, it is important to be kind, supportive, and encouraging to ourselves and to others as we learn new things. It is also important to recognize when the challenges we have chosen for ourselves are too easy or too difficult. The best way to determine if a task is at an optimal challenge level for you is to reflect on how you feel about the task. Do you feel bored when participating? Perhaps you should consider ways to make the task more challenging, or switch to a new task. Do you feel overly frustrated when participating, and just want to shut down? Then perhaps you need to start smaller with your goals and expectations so you can experience success and maintain your motivation.

Why is it important to limit screen time 30 to 60 minutes before bed?

Our circadian rhythms are strongly dictated by our exposure to light. Watching or using technological devices that emit artificial light (such as televisions, smartphone screens, and computer screens) can throw off our circadian rhythms and make it more difficult to fall asleep at night. Try to put away devices 30 minutes to an hour before your scheduled bedtime.

According to the lesson readings, which of the following is a benefit of tracking your fitness data?

People that keep track of their exercise—like how often they walk, how far they walk, and how long it takes them—are more likely to stay motivated and improve their health than those that don't track. Tracking can help you stay motivated and help you see how your hard work has paid off!

What can happen if you increase your exercise time and intensity too quickly?

Remember learning that to change our habits, we need to start small? The same goes for our fitness. If you do too much, too soon, you will increase your risk of injury. Be sure to listen to your body; you can always slow down. Important: If an activity causes you pain, stop the activity. By efficient, we mean walking in ways that encourage smooth movements and good posture so that your body doesn't have to work quite as hard. Conserving energy in your walk will you allow you to walk farther with more comfort.

Which of the following should you consider when choosing a new habit to start?

Remind yourself of your new healthy habit as soon as you wake up and set reminders for yourself throughout the day. Introducing new, healthy habits takes time and effort

What is the best way to get rid of an unhealthy habit?

Replace it with a healthy habit.

What Does Respect Towards Others Look Like?

Respecting others means behaving in a way that shows high regard. Respect can be demonstrated through body language, words, tone, actions, and attitudes. Avoid words that have demeaning or derogatory associations and treat others as you would like to be treated. Celebrate differences rather than mock them. We all have things we can learn from those around us. Being respectful does not mean you must agree with everything someone says or believes. You can build greater respect for the varying beliefs of others by recognizing similar values and learning more about the person's beliefs. The more you get to know who the person is, the easier it becomes to recognize the strengths that you admire in the person. Here are some ways you can demonstrate respect for others: listen be polite respect physical boundaries treat mistakes with kindness celebrate achievements and success help others

Which of the following is true to help you stay hydrated during your workout?

Since brisk walking is a low-intensity or moderate exercise, you don't run as high of a risk of dehydration when engaging in this type of workout. However, it is still possible to experience dehydration, and you should plan for ways to stay hydrated during your workouts. As mentioned previously, use your thirst as a guide and drink water when you are thirsty. Bring a water bottle with you on your walks and take periodic breaks for your longer workouts. Experts recommend taking a quick water break every 20 minutes during an intense workout. The more intense the workout is, the more water you will need to drink during these breaks. Keep in mind that environmental and individual factors mentioned in the previous lesson will also affect the amount of water you need. Try to keep these breaks short, so that you keep your heart rate in your heart health zone for as long as possible. Another way to plan for hydration during exercise is to drink water throughout the day and avoid liquids that lead to dehydration. If you maintain healthy hydration levels before exercise, you won't feel thirsty as quickly during exercise. It is also helpful to drink two cups of fluids (17-20 ounces) about 2-3 hours before a workout. This makes sure that your cells have time to absorb the water they will need to keep your body performing at a high level during exercise. After your workout, you should drink enough water to replace the water you lost. Again, you can use your thirst as an indicator of how much water you need and drink at a slow or moderate pace.

To repair and regrow ________, your body uses the mechanism of sleep.

Sleep is one of the mechanisms your body uses to repair and regrow cells. Without it, your body will struggle to repair itself, grow, and function. We need quality sleep to survive and thrive.

It is best to do static stretches when your ________ are already warm.

Static stretches are most effective when your muscles are already warm. When done correctly, static stretching can increase your flexibility and help you relax. If you do a stretch on one side of your body, be sure to then complete the stretch on the other side to improve muscle balance. If the stretch causes you pain, ease up or stop. Stretching should not be forced. Try to relax your muscles into the stretch rather than force your body to bend or reach a particular way.

In which level of the physical activity pyramid does brisk walking fit?

Step 1

How can having a support system help you reach your goals?

Support systems can encourage you to keep trying. Support systems can help you celebrate accomplishments.

To attain muscular endurance, how do you need to work your muscles?

The ability of a muscle to continue to perform without fatigue—putting your muscles to work for longer periods of time without breaks can help you improve your muscular endurance. The maximum amount of force a muscle can produce in a single effort—safely increasing the amount of weight you lift while exercising can help you improve your muscular strength.

Increased flexibility is a benefit of _______.

The ability to bend and move the joints through the full range of motion—activities that can help you improve your flexibility include things like yoga, Pilates, and stretching. When done correctly, static stretching can increase your flexibility and help you relax

You are most likely to sweat a lot in what kind of weather?

The hotter and more humid it is outside during your walking time, the more likely you are to sweat. As your body sweats, it loses water. It may take more effort for your body to sweat when it is cold outside, but your body is still using and losing water during exercise.

What can you consider when building a support system?

Think back to different learning environments you've been in. These environments could be in school, at work, in a community class, or even on a sports team. It's likely that you found some environments more comfortable and encouraging than others. It was okay to make mistakes, and all that mattered was that everyone was learning together. It's also very likely that you found some classrooms or teams less inviting. Perhaps you or somebody else was made fun of for not doing things in certain ways or knowing things. Typically, in environments like this, it is difficult to maintain motivation to keep learning. Trying something new—whether it's learning a new language, trying a new technique to produce art, or beginning a new exercise program—takes courage and effort. It requires you to be vulnerable because you must be comfortable making mistakes. Supportive environments are characterized by encouragement and accountability. Surrounding yourself with people that will encourage you to keep trying when you make a mistake can be essential to maintaining motivation and drive to accomplish your goals. It also helps when these people check in with your progress and problem-solve with you when you feel stuck.

Which of the following statements is true about treating severe dehydration?

This is a medical emergency—call for professional help right away.

Splashing cold water on your face can immediately lower stress. Why is this?

Tipping or bringing down your body temperature sends a message to the brain to slow down the body and can calm you. Cold water splash on your face or a cold compress or ice pack on your neck, can make you feel calmer and decrease your heart rate. Caution: Cold water can decrease your heart rate rapidly. Intense exercise can increase your heart rate. Please consult your medical provider before using these skills if you have a heart or medical condition or a lowered base heart rate due to medications, take a beta-blocker, are allergic to the cold, or have an eating disorder.

Better sleep and improved mood are ________ benefits of health.

as well as improved sleep and brain function (mental benefits). while also decreasing your energy levels (physical)

Which of the following statements is true for a vegetarian diet?

Vegetarians need to make sure they eat a variety of incomplete protein foods to obtain all essential amino acids.

What should you base your challenges and goals on?

When choosing a challenge or goal for yourself, do not make choices solely based on what others can do. Instead, choose challenges and goals based on your own skills, interests, and fitness levels. Sure, seeing what others are capable of can help you feel inspired, but you should not expect to be able to do everything you see somebody else doing. And you should not harshly judge others for not being able to do what you can already do.

When should you drink water so that you stay hydrated during your workout?

before, during, and after your workout

Aerobic Activity

biking long-distance running rowing brisk walking

Which age groups typically experience greater risk of dehydration?

children and older adults

Which of the following is true to help you stay hydrated during your workout?

When it comes to hydration, water is your best option! Coffee and sugar-sweetened soda and sports drinks will give you a few hydration benefits but will also cause you to urinate more. Natural fruit juices are a better hydration choice, but still contain added sugars, which can be detrimental to your nutrition if taken in excess. Alcohol is by far the most dehydrating liquid, though energy drinks are also discouraged because of the negative health impacts. Water is usually a better choice for hydration because it doesn't have extra calories or unhealthy additives. Remember that about 20% of your daily water intake comes from your food and that fruits and vegetables contain high water percentages. Drinking water and eating healthily will help you stay hydrated! To stay hydrated and healthy, drink water before, during, and after exercise. Try drinking water throughout the day, rather than only guzzling water directly before or directly after exercise. Remember, if you are thirsty, your body is telling you to drink more water. One way to track your water intake is to carry a water bottle with you and count how many times you empty it.

Self-confidence is a(n) ________ benefit of health.

When you feel good physically, you typically have greater confidence and self-esteem (social benefits) The opposite is also true. When you feel overwhelmed with stress, anxiety, or depression, it can make you feel more insecure and lonelier (social)

Which of the following are ways to stay motivated over time with your exercise routine?

While it is helpful to have a routine, it is also important to have variety. Routines can help us form and keep good, healthy habits. But sometimes, if our routines are too inflexible, we can feel burned out or bored, or tired of our routine. For example, if you had the routine of only eating oatmeal for breakfast every day, it is very likely you would get sick of eating oatmeal. You may even stop eating breakfast altogether because you are tired of your routine! You can keep your routines interesting by adding variety. adding some variety to her workouts will help rejuvenate her motivation and excitement

How many hours of sleep should teenagers get each night?

While sleep requirements vary from person to person and change as we age, experts recommend that teens should get 8 to 10 hours of sleep a night. If you are recovering from an illness or injury, you will need more sleep.

Where in your community can you typically find fitness groups and classes that you can join?

While you can always exercise with friends and family members, there are other groups of people in your community that you can also utilize. Schools, religious groups, gyms, and cities typically have exercise classes or groups that you can join. These groups can range from cooperative to highly competitive and from free to costly, so it is important to do your research. Choose the groups that you will find most motivating and choose the activities that you will find personally rewarding. Another benefit of joining a new group is the opportunity to make new friends that share your attitudes and goals. Look for positive, encouraging environments. You can even start your own walking group and invite others to join you! You can also look for specific events to train for, such as a 5k, triathlon, or fun run. Schools, community centers, religious organizations, businesses, and charities often throw these events as fundraisers and require you to pay an entry fee. Others run these events as free for participants. Again, do your research. Look online and ask around for personally meaningful opportunities. Choose one group to join or an event to participate in at a time so you don't become overwhelmed. And remember, check with your doctor and legal guardians before committing to any group or event.

Sustained exercise in which of these intensity ranges leads to health benefits?

Your exercise intensity must generally be at a moderate or vigorous level for the most benefit. For weight loss, the more intense or longer your activity, the more calories you burn. Exercise progression is important, but this should be at a gradual rate.

Which is an example of a healthy reward?

a night out with friends a new item of clothing a new book or game alone/relaxation time concert tickets an item for a hobby, like art supplies anything else that inspires you to be healthy

Which of the following liquids is most dehydrating?

alcohol

Fill in the blank. Complete proteins provide all nine essential ________.

amino acids

Which of the following circumstances can affect our eating behaviors? Select all that apply.

concern about looking rude or disrespectful being around friends while they eat large family gatherings feeling tired, depressed, anxious, or stressed

Water intoxication is caused by what?

drinking too much water, too fast

Supportive environments are characterized by ________ and ________.

encouragement; accountability

How often should you take breaks during an intense workout to drink water?

every 20 minutes

Physical Benefits of Cross Training

gives overused muscles a rest (can help lower risk of injury) trains muscle groups not used in the main sport or activity improves muscle balance creates a more well-rounded cardiovascular system

Which of the following is a physical benefit of cross-training?

gives overused muscles a rest (can help lower risk of injury) trains muscle groups not used in the main sport or activity improves muscle balance creates a more well-rounded cardiovascular system

Where in your community can you typically find fitness groups and classes that you can join?

government agencies: city, state, or national parks and recreation department public school programs community organizations: sport organizations YMCA and YWCA Boys and Girls Clubs activity-specific clubs (like walking or tennis clubs) commercial options: private sports facilities (like ice rinks, climbing gyms, or indoor soccer facilities) dance, yoga, martial arts, or other fitness studios gyms or fitness clubs places of worship: churches, synagogues, mosques, and so on. (you don't always need to be a member to participate)

Anaerobic Activity

high intensity interval training (hiit) american football wrestling sprints (running/swimming)

Which of the following are shared benefits of aerobic and anaerobic activities? (Select all that apply.)

improved mood stress management energy boost

Social Benefits of Cross Training

improves self-esteem by developing new skills can help you find and establish other social groups

If you increase your exercise time and intensity too quickly, you will ________.

increase your risk of injury

What involves repeated high-intensity exercise alternated with rest periods or lower-intensity exercises?

interval training

The most likely period to see big improvements in your fitness over a short length of time is _______.

keep in mind that those who tend to see the most improvement in the shortest amount of time when beginning an exercise program are those who have previously lived a sedentary lifestyle. Again, this is due to the overload principle. Third, it is common to see the biggest gains at the start of a new diet or exercise program, often within the first few weeks to a month. This is because you are usually applying the principle of overload and doing more than you have previously done. As you continue to exercise, your body will adjust, and your program will become easier.

Which of the following best describes how healthy routines benefit us?

maintain a healthy weight, reduce your risk of some health diseases, improve your wellness and mental health, strengthen your bones and muscles, ease joint pain, boost immune function, improve mental functioning, and increase your chances of living longer. Those who keep exercise as part of their daily routines are the ones that reap the benefits of exercise for the rest of their lives.

When trying something new, you must be comfortable making ________.

mistakes

Tracking your fitness data can help you stay ________.

motivated

When you are experiencing an optimal challenge level, you will feel ________.

motivated to keep trying and will experience successes and failures

Water helps your body do which of the following things? (Select all that apply.)

move nutrients to your cells regulate your body temperature remove wastes and toxins lubricate and cushion your joints

How much water per hour do experts recommend that athletes should drink during extended exercise?

no more than 27 ounces

Completing more chair squats in a row, switching from chair squats to air squats, or increasing how much you lift when you do chair squats are all examples of which of the following principles of physical activity?

overload

When choosing a new habit to start, it is best to choose one that is ________.

small and realistic

Select all that apply. Fitness journals can help you ________.

stay motivated see your progress monitor your health celebrate successes

Mental Benefits of Cross Training

trains your brain and muscles to coordinate in different ways reduces mental burnout and improves engagement improves motivation by adding variety to your exercise

Fill in the blank. You can keep your routines interesting by adding ________.

variety

Increased blood flow to muscles is a benefit of ________.

warm-up activities Focus on large muscle groups, like your legs, to engage your cardiovascular system. Choose warmup activities that relate to the muscle groups you will be using during your workout. open blood vessels to increase blood and oxygen to muscles

Which of the following is a flexibility exercise?

yoga, Pilates, and stretching.

You should choose challenges and goals based on ________.

your own skills, interests, and fitness levels