Fitness Program Design, Components, and Equipment
Physical Activity and its Benefits
Fitness Related Injuries
Improving Muscular Strength, Endurance, and Flexibility
Improving Cardiorespitory Fitness
100
Should the majority of your workout consist of strength training or cardiorespiratory training?
cardiorespiratory training
100

How long should adults engage in physical activity on most days?

30 minutes

100
What is an injury occuring suddenly and accidently called?
Traumatic Injury
100

What is the term for the amount of force a muscle is capable of exerting?

Muscular Strength

100

What physical activity is an example of cardiovascular fitness?

Swimming, cycling, jogging, in-line skating, etc.

200
How many days of rest and recovery are suggested between workouts of the same muscle group?
one day
200

What are 3 health benefits to physical activity?

reduces stress, increases bone density, lowers risk of heart attack, self-esteem, longer life span, some types of cancer

200
What is an injury occuring above the ankle but below the knee called?
Shin splint
200
What is an excersize, formed in China, much like yoga combining balance, stretching, meditation, and coordination?
Tai Chi
200
Exercise gives a boost to the production of ______ blood cells to fight bacteria.
White
300

There are several pieces of popular and effective exercise equipment that can help you during your workout. Which device helps measure the distance you traveled on foot?

a pedometer

300
What is the definition of osteoporosis?
A disease charaterized by low bone mass and deterioration of bone tissue, which increases risk of fracture.
300
RICE stands for what?
Rest Ice Compression Elevation
300

What kind of muscles are the foundation of movement?

The core muscles

300
How many calories should you aim to burn each week?
1,500-2,000 calories
400

A fitness program consists of 3 parts. What are they?

warm-up, work-out, cool-down

400
What is a healthy amount of calories and adult should intake?
1500- 2000 calories
400
What is it called when the cooling mechanism of one's body shuts down as they exercise in intense heat?
Heat Stroke
400
Tension , overload, and specificity of training are the three key principles required for what?
Resistance exercise program
400

The maximum volume of oxygen consumed by the muscles during energy is:

aerobic capacity

500

Everyone should design a fitness program that caters to their specific goals. When making goals, keep in mind the FIIT principle. What does FIIT stand for?

Frequency, Intensity, Time, Type of Activity

500
What type of cancer may be prevented by being physically active?
colon cancer
500

What is the elastic tissue that protects the foot from nerve, blood vessel, or muscle injury?

Plastar Fascia

500

Why is the hypertrophy (muscular enlargement) in men greater than women?

Testosterone levels

500

For moderate-intense physical activity you should work out at __ to __ percent of your maximum heart rate.

50 to 70%

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