Exercise Principles and Recommendations Quiz

The principle stating that to improve fitness, you need to challenge your body beyond its current capacity.

Increasing exercise time, intensity, or frequency to challenge the body and promote fitness improvements.

Gradual adjustments in training variables (time, intensity, frequency) over time to avoid plateaus and continue improvement.

A framework for designing exercise programs, focusing on Frequency, Intensity, Time, and Type of exercise.

Increase in frequency for high-intensity sessions and decrease frequency for low-intensity sessions.

Using heart rate, perceived exertion, and the ability to comfortably speak.

Fitness gains are lost when you stop exercising.

Significant fitness decline occurs quickly after stopping regular exercise.

Optimal recovery time after strenuous exercise is 24-48 hours. This allows muscles to repair and prevent injury.

Varying exercise routines enhances motivation and prevents boredom, crucial for sustained engagement.

Any bodily movement that expends energy, encompassing activities like walking, cycling, sports, or play.

Children aged 5-17 should engage in at least 60 minutes of moderate-to-vigorous physical activity daily.

Adults aged 18-64 should aim for 75-150 minutes of moderate-intensity aerobic activity weekly.

Muscle-strengthening activities improve cognitive function, increase bone health, reduce fall risk, and prevent noncommunicable diseases.

Adults aged 65+ should engage in varied activities like those recommended for younger adults, focusing on improved balance, strength, functional capacity.

Regular physical activity helps prevent and manage conditions like diabetes, stroke, and respiratory diseases, while improving bone health to avoid injuries.

Improved cardiometabolic health, better sleep, and reduced risk of falls and all-cause mortality.

Lower risk of postpartum depression.

Decreased risk of newborn complications.

Replace sedentary time with physical activity of any intensity.

Varied, multicomponent activities emphasizing balance and strength training.

Avoid overwhelming the body's heat dispersion

Stay hydrated, wear light clothes, and avoid intense exercise during the hottest parts of the day.

Prolonged warm-up and layered, comfortable clothing.

Individuals with diabetes should monitor their blood sugar levels, start with low-intensity exercises, and gradually increase intensity. High-intensity exercises should be avoided.

People with cardiovascular diseases should prioritize low to moderate-intensity exercises. They should avoid high-intensity workouts.

Individuals with obesity should prioritize low-impact activities, monitor their heart rate and breathing, and avoid high-impact workouts.

Listen to your body during exercise. If you feel pain, stop. Gradual increase in intensity is crucial.

Prioritize comfort and breathability when choosing exercise clothing. It should allow for good airflow.

Staying hydrated before, during, and after any workout prevents dehydration and supports essential bodily functions.

Children and adolescents are recommended to engage in at least 60 minutes or more of moderate to vigorous physical activities daily.

Adolescents and young adults should engage in active daily tasks and at least 40 minutes of programmed physical activity each day.

A dance position where partners are close together, with a tight squeeze and synchronized steps.

A dance position where partners move apart from each other, creating more space for individual movement.

The leader guides the dance, choosing movement directions, leading turns and spins, while the follower follows their lead.

The leader in open position takes the responsibility of choosing movement directions, leading transitions, and maintaining the rhythm of the dance.

Building a comfortable, friendly connection with others to foster trust and cooperation.

The ability to adapt to unexpected situations, adjust plans, and keep moving forward.

Dancing careers can range from teaching and choreography to fields that allow physical activity and creative expression.

A suitable path for dancers who enjoy physical activity, creative expression, and sharing their passion with others.