Fitness Program Design, Components, and Equipment
Physical Activity and its Benefits
Muscle Fitness
Flexibility & Stress Management
Cardiorespiratory Fitness
100

What do the letters of the SMART acronym of goal setting mean

specific, measurable, attainable, realistic, timely

100
How long should adults engage in physical activity on most days?
30 minutes
100

Your 1RM represents the

maximum weight a group of muscles can lift at one time

100

What definition best describes the term flexibility?

the ability to move your joints through a full range of motion

100
What 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, diabetes, and some types of cancer
200

Exercise principle where muscles must contract harder than normal to become stronger, longer to develop muscular endurance

Principle of Overload

200

A _______________ is a group of exercises done to prepare for a specific workout or competition. A _______________ is done to increase range of motion.

warm-up; flexibility exercise

200

How do we determine cardio exercise intensity

Calculating Heart Rate

300
There are several pieces of popular and effective exercise equipment that can help you take your workout to the next level. The equipment discussed in this chapter included resistance bands, balance boards, finess balls and what other 2?
heart rate monitor and 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

The muscular endurance–strength continuum describes how you would use _______________ with _______________ to develop strength, and _______________ with _______________ for endurance.

high resistance; low repetitions; low resistance; high repetitions

300

an automatic reaction to a demanding situation

Stress

300

Sheila is 32 years old, calculate her estimated maximum heart rate. 

estimated max HR is 188 bpm

400

provides the correct sequence for personal program planning.

A. determine personal needs, consider your program options, set goals, structure your program plan, evaluate your program

B. determine personal needs, assess your fitness, set goals, structure your program plan, evaluate your program

C. set goals, assess your fitness, structure your program plan, perform your plan, evaluate your program

D. set goals, structure your program plan, perform your plan, evaluate your program, revisit goals

A. determine personal needs, consider your program options, set goals, structure your program plan, evaluate your program

400
What is a healthy amount of calories and adult should intake?
1500- 2000 calories
400

In a concentric contraction the muscle __________ . 

In an ______________ contraction, body parts do not move.

SHORTEN; ISOMETRIC

400

stretching slowly as far as you can without pain, until you feel a sense of pulling or tension, then holding the stretch for several seconds

Static stretching
400

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

60 to 80

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

certain forms of cancer, such as breast and colon cancer, are considered ___________ conditions. People who are more active are more likely to get these conditions. 

hypokinetic

500

Your _______________ determine the types of fibers in your muscles. People who inherit a large number of _______________ muscle fibers are especially likely to be good at activities requiring sprinting and jumping, while those who inherit a large number of _______________ muscle fibers are likely to be good at activities requiring long, sustained performances such as distance running or swimming.

genes; fast-twitch; slow-twitch

500

List three guidelines to manage your stress

learning to identify signs of stress, avoiding competitive stress, using muscle relaxation techniques, getting experience, practicing and preparing, using mental imagery, using a routine, taking a deep breath, and slowing your breathing.

500

Describe the FIT formula for developing cardiorespiratory endurance

Frequency = at least three days per week

Intensity = heart rate above threshold level and into the target zone

Time = 20 minutes

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