Fitness Program Exercises
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Questions and Answers

Which of the following activities is considered an aerobic exercise?

  • Yoga
  • Lifting weights
  • Doing push-ups
  • Swimming (correct)

    • Muscular endurance refers to the maximum amount of weight one can lift at a time.

    False

    What is the definition of heart rate?

    The number of heart beats per minute.

    Walking the dog is an example of _____ physical activity.

    <p>aerobic</p> Signup and view all the answers

    Match the following pulse sites with their descriptions:

    <p>Apical Site = Located at the apex of the heart Carotid Pulse Site = Near the larynx Radial Pulse Site = At the wrist, in line with the thumb Temporal Pulse Site = At the temple of the head</p> Signup and view all the answers

    Which technique should NOT be used to measure heart rate simultaneously?

    <p>Carotid Pulse Sites on both sides of the neck</p> Signup and view all the answers

    Resistance training helps increase both muscular strength and endurance.

    <p>True</p> Signup and view all the answers

    Muscle strengthening exercises often use _____ as resistance.

    <p>weights</p> Signup and view all the answers

    What type of exercise increases lean muscle mass?

    <p>Strength exercises</p> Signup and view all the answers

    Static stretching should only be performed with cold muscles.

    <p>False</p> Signup and view all the answers

    Name one benefit of lean muscle mass.

    <p>Burns more calories</p> Signup and view all the answers

    Examples of bone strengthening activities include ______ and jogging.

    <p>walking</p> Signup and view all the answers

    Which form of static stretching involves holding a stretch without assistance?

    <p>Passive Static</p> Signup and view all the answers

    Match the following exercises with their primary focus:

    <p>Weight Lifting = Strength Exercise Yoga = Flexibility Exercise Walking = Bone Strengthening Activity Circuit Training = Combines Multiple Muscle Groups</p> Signup and view all the answers

    Dynamic stretching is performed with movement.

    <p>True</p> Signup and view all the answers

    What is circuit training?

    <p>Alternating between several exercises targeting different muscle groups.</p> Signup and view all the answers

    Which type of stretching is recommended during the pre-workout phase?

    <p>Dynamic stretching</p> Signup and view all the answers

    Static stretching is considered more beneficial than dynamic stretching for increasing range of motion.

    <p>True</p> Signup and view all the answers

    Which MET value indicates the energy expended during 1 minute of rest for a person weighing 1 kg?

    <p>3.5 ml of oxygen consumption</p> Signup and view all the answers

    Your Maximum Heart Rate (MHR) is calculated by subtracting your age from 220.

    <p>True</p> Signup and view all the answers

    Name two activities that fall under aerobic fitness.

    <p>Brisk walking, running</p> Signup and view all the answers

    What is the Target Heart Rate (THR) range for someone aged 15 with a resting heart rate of 60 bpm?

    <p>147 to 176 bpm</p> Signup and view all the answers

    I discovered that exercise is ______________.

    <p>beneficial for physical health</p> Signup and view all the answers

    Match the following exercises with their corresponding muscle groups:

    <p>Planking = Core Squats = Legs Push-up = Chest Lunge = Legs</p> Signup and view all the answers

    During vigorous physical activity, you should not be able to say more than a few words without pausing for a __________.

    <p>breath</p> Signup and view all the answers

    What is a sign that you are engaging in moderate physical activity?

    <p>You can talk but not sing</p> Signup and view all the answers

    Match the following rates of perceived exertion (RPE) with their corresponding descriptions:

    <p>6 = Very, very light 8 = Very light 11 = Light 14 = Somewhat hard</p> Signup and view all the answers

    What is the Heart Rate Reserve (HRR) for someone with a Maximum Heart Rate of 205 and a Resting Heart Rate of 60?

    <p>145</p> Signup and view all the answers

    Bone strengthening exercises are primarily focused on improving flexibility.

    <p>False</p> Signup and view all the answers

    The four techniques for calculating heart rate per minute are ______________.

    <p>resting heart rate, maximum heart rate, heart rate reserve, target heart rate</p> Signup and view all the answers

    Exercise intensity should fall between 60% and 85% of your Maximum Heart Rate for improving cardiovascular fitness.

    <p>True</p> Signup and view all the answers

    How do you calculate the 60% and 80% targets based on Heart Rate Reserve?

    <p>Multiply HRR by 0.6 and 0.8 respectively.</p> Signup and view all the answers

    What heart rate is associated with an RPE of 6?

    <p>60 bpm</p> Signup and view all the answers

    An RPE of 14 indicates a low level of exertion.

    <p>False</p> Signup and view all the answers

    What is the recommended target level of effort on the RPE scale for improving health?

    <p>12-16</p> Signup and view all the answers

    If you cannot hold a conversation during physical activity, your RPE is likely between ________.

    <p>14-17</p> Signup and view all the answers

    Match the following RPE ratings with their descriptions:

    <p>6 = Very, very light 12 = Somewhat hard 16 = Very Hard 18 = Very, very hard</p> Signup and view all the answers

    Which of the following feelings should be included when determining RPE?

    <p>Shortness of breath</p> Signup and view all the answers

    You can assess your RPE by determining if you can talk or sing during exercise.

    <p>True</p> Signup and view all the answers

    What does multiplying the RPE by 10 give you?

    <p>Estimated heart rate in bpm</p> Signup and view all the answers

    Study Notes

    Physical Activity Recommendations

    • Incorporating activity into daily life can include taking stairs, walking instead of driving, doing housework, and walking the dog.
    • Parking farther away increases physical activity when running errands.

    Aerobic Fitness

    • Aerobic fitness involves activities that elevate heart rate, breathing, and sweating, improving heart and lung function.
    • Regular aerobic exercises enhance cardiovascular efficiency by optimizing oxygen delivery.
    • Common aerobic activities include brisk walking, swimming, jogging, and dancing.

    Heart Rate Measurement

    • Heart rate (HR) is the number of beats per minute (bpm).
    • Techniques for measuring heart rate include:
      • Apical Pulse: Felt over the heart apex.
      • Carotid Pulse: Taken from the carotid artery near the larynx.
      • Radial Pulse: Found at the wrist in line with the thumb.
      • Temporal Pulse: Located at the temple.

    Muscular Strength and Endurance

    • Muscular strength refers to the maximum force that muscles can exert, while muscular endurance relates to how many repetitions of a specific weight can be lifted.
    • Resistance training, using body weight or external weights, enhances both muscular strength and endurance.
    • Activities like weight lifting, push-ups, and resistance band exercises contribute to muscle development.

    Bone Strengthening

    • Weight-bearing activities that exert force on bones promote bone density and overall health.
    • Examples include jogging, walking, and jumping, which encourage bone growth, especially in children.

    Circuit Training

    • Circuit training involves alternating between multiple exercises targeting different muscle groups.

    Flexibility Training

    • Flexibility exercises improve muscle elasticity and joint range of motion, decreasing injury risk.

    Types of Stretching

    • Static Stretching: Recommended for general fitness, involving holding a stretch for 10 to 30 seconds after warming up.
    • Active Static Stretching: Utilizes the strength of muscles to hold a position, common in yoga.
    • Passive Static Stretching: Involves holding a position using an external force (e.g., body parts held by hands).
    • Dynamic Stretching: Involves movement and is ideal for warming up before workouts.

    Fitness Classifications

    • Activities categorized as aerobic include brisk walking, swimming, dancing, running, and jogging.
    • Muscular strength activities include resistance training, weightlifting, and push-ups.
    • Bone-strengthening activities comprise walking, jogging, and weight-bearing exercises.

    Target Heart Rate (THR) Calculation

    • Maximum Heart Rate (MHR) formula: MHR = 220 - age.
    • Find Heart Rate Reserve (HRR): HRR = MHR - Resting Heart Rate (RHR).
    • Calculate percentages for exercise intensity (60%-80% of HRR) to determine target heart rate range.

    Exercise Intensity and Perceived Exertion

    • Moderate physical activity allows conversation but not singing; noticeable increases in heart rate and breathing occur.
    • Vigorous activity should feel challenging, making conversation difficult.
    • The Rate of Perceived Exertion (RPE) scale ranges from 6 to 20, correlating to heart rate and subjective feelings of exertion, aiding in monitoring workout intensity.

    Benefits of Exercise

    • Engaging in regular physical activity supports cardiovascular health, muscular strength, and bone density and contributes to overall well-being and fitness.

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    Engaging in Moderate to Vigorous Physical Activities Lesson 3 PDF

    Description

    This quiz explores various exercises to include in a fitness program. You will learn about aerobic fitness and different classifications of physical activities that promote health. Test your knowledge on beneficial habits like walking, taking the stairs, and staying active.

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