Get Fit Stay Well Ch. 2

MET

recomendation for adults ages 18-65 strive for

5 health related components of fitness

Lifestyle METS

Moderate METS

Vigorous

6 Skill Related components of fitness

physical activity

exercise

principle of overload

adaptation

dose-response relationship

diminished returns

principle of progression

principle of specificity

principle of reversibility

principle of individuality

principle of recuperation

The FITT Formula

Warm Up

exercising safely

Individual factors for a fitness program: age

Individual factors for a fitness program: weight

Individual factors for a fitness program: current fitness level

1) Physical fitness is the ability to

2) Exercise is a subset of physical activity that is

3) Stationary cycling at a moderate level would be equivalent to approximately ________ METS.

4) Which of the following is a benefit of maintaining a good level of flexibility?

10) The ability to change body position with speed and accuracy is

11) The ability to perform a movement in a short period of time is

12) The maintenance of equilibrium is

13) The time between a stimulus and response is

14) Which of the following is considered a skill-related component of physical fitness?

15) The overload principle states that to see improvements in physical fitness, you must

16) Bettina has been exercising for a few weeks and is becoming adjusted to her current intensity level. To improve further, she must

17) Adaptation is defined as

18) A change in the body that occurs as a result of exercise training is known as

19) The dose-response relationship states that the amount of adaptation you can expect from exercise directly relates to

20) To progress safely and improve fitness, it is recommended that you

21) Sally is currently jogging 3 times per week for 30 minutes. She has become comfortable with this workout and now wants to increase her workout time. Using the principle of progression, Sally should increase her time to approximately ________ minutes.

22) The principle that only the body systems worked during training will show adaptations is known as

23) The principle that states that training levels will decrease towards initial levels when training is stopped is known as

24) Jim and Steve have been working out together for 3 months. Although they have been doing the same workout, Steve has shown faster improvement. This difference in their responses to exercise illustrates the principle of

25) The principle of rest and recovery is aimed at preventing

26) How many minutes of moderate physical activity should an adult perform each week to maintain health?

27) The physical activity pyramid

28) According to the physical activity pyramid, individuals should work on muscular fitness

29) Activities at the top of the physical activity pyramid represent activities

30) Both the American College of Sports Medicine and the U.S. Department of Health and Human Services recommend at least ________ minutes of exercise daily for youth under the age of 18.

31) The FITT formula is used to

32) Resistance training intensity is usually measured by the

33) Exercise intensity is most closely related to

34) The components of the FITT formula are

35) The times per week that an activity is performed is known as

36) The duration of the exercise is known as

37) The mode of activity chosen is known as

38) John 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. John has moved from the ________ phase to the ________ phase of warm-up.

39) When performing range-of-motion exercises, your movements should be ________ and ________.

40) Which of the following is a purpose of the exercise warm-up?

41) A primary purpose of the general cool-down is to slowly return ________ back to resting levels.

42) How long should the exercise-to-rest transition take?

43) Stretching exercise should be performed

44) During the specific cool-down, you should

45) If you have a light snack prior to exercising, it should be consumed at least ________ minutes prior to beginning the activity.

46) General recommended guidelines for water intake prior to exercise are approximately ________ ounces of fluid 2 to 3 hours before exercise and ________ ounces 10 to 20 minutes prior to exercise.

47) The most important aspect of footwear is

48) Which factor has the least impact on designing an exercise program?

49) Kristina's mom wants to begin an exercise program. However, she is overweight and concerned about the impact exercise might have on her knees. To decrease her chance of injury, Kristina might recommend that her mom try

50) People older than 55 are encouraged to include balance training in their exercise program, to reduce the risk of

51) Men over 45 and women over 55 should obtain ________ before beginning an exercise program.

52) Which of the following conditions would always require a medical clearance before exercising?

53) If you take either prescription or over-the-counter medications, before exercising you should

55) When planning your fitness program, which of the following is the best question to ask yourself?

56) If you understand your ________, you can plan activities in a way that makes you more likely to stick with the program.

57) Your friend plays on the intramural soccer team. You notice one week that she is spending more time than usual running in the mornings and practicing kicking goals in the afternoon. When you ask about her intensity, she explains that she has a big game coming up and that she is determined to win. Which of the following is her chief motivation for exercise?

58) ________ barriers to physical activity include both external/physical factors and social/interpersonal factors that may make it harder or easier for you to exercise.

59) ________ barriers to physical activity include personal and physical factors affecting exercise participation.

60) To counter a lack of motivation, you should choose exercise that is

61) Actions that can be performed daily by beginning exercisers are

62) Aerobic exercise, weight lifting, and yoga are all examples of

63) Golf, tennis, and soccer are all examples of

1) Increased levels of body fat put an individual at risk for diabetes.

2) Fitness gains diminish in about half the time it takes to acquire them.

3) During resistance training, the majority of the training adaptations occur during the workout.

4) The exercise-to-rest transition during the cool-down should last at least 20 minutes.

5) The chances of dehydration affecting performance are greater than the chances of food intake affecting performance.

6) The most important aspect of proper footwear is the cost of the shoe.

7) If you have a physical disability such as poor balance, you should not exercise.

8) Individuals who are in wheelchairs may use most strength-training machines that involve a seated position.

9) People with asthma should obtain a medical clearance before beginning an exercise program.

10) Individuals with significant bone or joint problems should develop a workout plan focusing on high-impact exercises.

11) People who are underweight are at a higher risk for musculoskeletal injuries because of increased stress on their muscles and joints.

12) You live in a part of the country where it rains much of the time, which keeps you from being able to go for a nice run outside. The rain is an example of a personal barrier to physical activity.

13) To successfully stick with a fitness program, you must incorporate it into your schedule.

14) People who state that they don't have time for exercise may not consider exercise to be a top priority.

15) Gardening is an example of a lifestyle physical activity.

16) The farther away an exercise facility is from your home, school, or work, the less likely you are to use it.

17) Before choosing an exercise facility, it is important to consider its location, hours of operation, and costs.

18) Living in an area where there is great urban sprawl can reduce the likelihood that one will exercise regularly.

19) It is more difficult to decide to change a behavior than to commit to changing it.

20) External exercise rewards commonly involve feeling better about yourself, feeling healthier, and having better life satisfaction from exercising.