Section One
Section Two
Section Three
Section Four

100

Identify the four components of fitness.
Cardiorespiratory endurance, muscular endurance and strength, flexibility, and body composition.

100

On what factors should you base your personal exercise program?
Your goals and personal health needs.

100

List some recreational activities that are good forms of exercise.
Riding a bike, walking, dancing, hiking, swimming, ect.

100

What is circadian rhythm?
It is a 24-hour cycle of behavioral patterns that most animals demonstrate.

200

What changes occur in your body when you engage in vigorous exercise?
Your blood pressure and heart rate increases; you use energy from chemical reactions; and your body uses more oxygen.

200

Explain how your target heart rate affects the level of intensity of the exercise you perform to improve your cardiorespiratory endurance.
You don't want your target heart rate to be your maximum heart rate, but it determines how hard you are going to work out.

200

Why is walking such a good way to exercise?
Less stressful than many other work out activities, less likely to result in injury, can be easily adjusted to fit the walker's needs.

200

Describe what happens to your body as you sleep. Include the kinds of sleep and the stages involved.
Sleep is your body relaxing and regaining energy. There is NREM, or nonrapid eye movement sleep, and REM, rapid eye movement, sleep. There are four stages in NREM sleep.

300

List five physical benefits of regular exercise.
Physical: increases muscle strength and endurance, increases efficiency of heart and lungs, increases physical stamina, increases bone strength, increases flexibility, increases resistance to muscle and bone injury, improves posture and appearance, reduces blood pressure, reduces risk of cardiovascular disease, helps reduce excess body fat, helps to control appetite, aids digestion and helps prevent constipation, increases resistance to disease

300

List two ways to reduce your risk of injury when you exercise.
Warming up, not overworking yourself, cooling down, ect.

300

In what ways can you increase your fitness without having a scheduled exercise program?
Eating better, walking or biking instead of taking a car, ect.

300

List and describe three sleep disorders.
Insomnia is difficulty in falling asleep or staying asleep. Sleep apnea is a disorder in which breathing stops for short periods of time during sleep and then resumes suddenly. People who fall asleep suddenly without warning for a short time may suffer from narcolepsy.

400

How does aerobic exercise differ from anaerobic exercise?
Aerobic is nonstop, repetitive, strenuous physical activity that raises the breathing and heart rates. Anaerobic is is intense physical activity that lasts only from a few seconds to a few minutes, during which muscles use up more oxygen than the blood can supply.

400

As fitness improves, how does a person's resting heart rate usually change?
It normally becomes stronger, healthier, and better overall.

400

Why is moderation an important consideration when elderly people exercise?
Elderly people have muscles that are not as strong as they were and bones that break easier. Other health problems may also be present that stops them from working out very hard.

400

When are some things you can do to help yourself get a good night's sleep?
Being pleasantly tired, getting enough sleep for your age and health, being comfortable when sleeping (and without distractions), ect.