HHS chapter 2
How many minutes of moderate physical activity should an adult perform each week to maintain health?
150 minutes
If you have a light snack prior to exercising, it should be consumed at least ________ minutes prior to beginning the activity.
30
FITT Formula
A formula for designing a safe and effective program that specifies frequency, intensity, time, and type of exercise
Progression
A gradual increase in a training program's intensity, frequency, and/or time
A proper warm-up consists of
A gradual increase in body temperature and easy movements in the muscles and joints
Physical Fitness
A set of attributes that relate to one's ability to perform moderate to vigorous levels of physical activity without undue fatigue
Mode
A specific type of exercise performed
The principle of individuality with respect to fitness states that
Adaptations to training overload may vary widely from person to person
Health-Related Components of Physical Fitness
Components of physical fitness that have a relationship with good health
Examples of moderate physical activity include
Cycling, weight training, and brisk walking
Which health-related component of fitness involves moving your joints through a full range of motion
Flexability
Which of the following is a purpose of the exercise warm-up?
Increase muscle elasticity
To progress safely and improve fitness, it is recommended that you
Increase overload frequency, intensity, or duration by no more than 10% each time you make changes in your program
Enlisting a friend, classmate, or co-worker to be your workout buddy and hold you accountable is a good strategy for which common exercise obstacle below?
Lack of willpower
The 2008 Physical Activity Guidelines for Americans emphasizes
Moderate physical activity for 150 minutes per week or vigorous physical activity for 75 minutes per week
Which fitness principle refers to subjecting the body or body system to more physical activity then it is accustomed to?
Overload
Experiencing knee pain can be categorized as having a(n) ______ barrier to physical activity.
Personal
Barriers to Physical Activity
Personal or environmental issues that hinder your participation in regular physical activity
Exercise
Physical activity that is planned or structured, done to improve or maintain one or more of the components or fitness
Which skill-related component of fitness is most involved in braking quickly when a car in front of you stops suddenly?
Reaction time
Internal Exercise Rewards
Rewards for exercise that are based upon how one is feeling physically and mentally (sense of accomplishment, relaxation, increased self-esteem)
External Exercise Rewards
Rewards for exercise that come from outside of a person (trophy, compliment, day at the spa)
Overload
Subjecting the body or body system to more physical activity then it is accustomed to
Rest and Recovery
Taking a short time off from physical activities to allow the body to recuperate and improve
Range-of-Motion
The movement limits that limbs have around a specific joint
Reversibility
The principle that training adaptations will revert toward initial levels when training is stopped
Specificity
The principles that only the body systems worked during training will show adaptations
Individuality
The variable nature of physical activity dose-response or adaptations in different persons
Physical Activity
Any bodily movement produced by skeletal muscles that results in an expenditure of energy
Skill-Related Components of Fitness
Components of physical fitness that have a relationship with enhanced motor skills and performance in sports
Exercise is a subset of physical activity that is
Done specifically to achieve or maintain fitness
________ barriers to physical activity include both external/physical factors and social/interpersonal factors that may make it harder or easier for you to exercise.
Envioronmental
Overtraining
Excessive volume and intensity of physical training leading to diminished health, fitness, and performance
It is more difficult to decide to change a behavior than to commit to changing it.
False
Principles of Fitness
General principles of exercise adaptation that guide fitness programming
Which of the following is an example of an internal exercise reward?
Having fun while exercising
MET
The standard metabolic equivalent used to estimate the amount of energy (oxygen) used by the body during physical activity; 1 MET=resting or sitting quiety
A change in the body that occurs as a result of exercise training is known as
Training effect
Before choosing an exercise facility, it is important to consider its location, hours of operation, and costs.
True
Mohammad is getting ready to do bench presses. After doing some jumping jacks and light rowing activity, he begins to concentrate on range-of-motion exercises for his shoulders. Mohammad has moved from the ________ phase to the ________ phase of warm-up.
general; specific