10.2

10 Questions

Which stretch is recommended for the quadriceps?

Stand with feet shoulder-width apart, step forward with right leg, bend left knee 90 degrees, keeping right heel on the floor.

What should you do to stretch your hamstrings?

Stand with feet shoulder-width apart, bend over at waist, keeping back flat and arms straight down, and reach for toes.

Which is the correct action to stretch your calves?

Stand with feet shoulder-width apart, step forward with right leg, bend left knee 90 degrees, and lean forward; keep right heel on the floor and arms at sides.

How do you stretch your wrist?

Extend arm straight out in front of you with palm down, use other hand to bend wrist back.

What are the steps to stretch the shoulder?

Raise arms out to side to shoulder height, bend elbows 90 degrees, and rotate arms backward, keeping elbows up.

How do you perform a neck stretch?

Tilt head to right, pull head toward right shoulder with right hand, use left hand to reinforce stretch.

To stretch your hamstrings, you need to:

Stand with feet shoulder-width apart, bend over at waist, keeping back flat and arms straight down, and reach for toes.

Which muscle group is targeted by stepping forward with the right leg, bending the left knee 90 degrees, and leaning forward?

Calves

What is the key detail to remember when stretching your wrist?

Extend arm straight out with palm down and bend wrist back with the other hand.

How should you stretch the neck?

Tilt head to the right, pull head toward right shoulder with right hand, and use left hand to reinforce stretch.

Study Notes

Getting Enough Physical Activity

Physical activity has many benefits that help people live longer, healthier lives.
Incorporating physical activity into daily life can improve health.

Sedentary Behaviors

Sedentary behaviors are activities that consist of sitting or lying down and using very little energy.
Examples of sedentary behaviors include watching TV, playing video games, and using a computer.

Physical Activity Guidelines for Americans

The guidelines recommend spending most of time on aerobic activities and engaging in muscle-strengthening activities three days a week.
Children and teens should engage in muscle-strengthening activities three days a week.

FITT Principles

Frequency: Describes how often you engage in physical activity every day or over a week.
Intensity: The amount of energy your body uses per minute during an activity.
Time: Refers to the time you spend engaging in physical activity.
Type: Refers to the type of physical activity you engage in.

Varying FITT Principles

Varying the frequency, intensity, time, or type of physical activities over time to improve fitness.
Examples include varying the time spent on different types of activity, cross-training, and dancing.

Measuring Heart Rate

Heart rate can be measured by taking your pulse or using a heart rate monitor.
Target heart rate is a percentage of maximum heart rate, which depends on age.

Calculating Target Heart Rate

For moderate-intensity activity, target heart rate should be 50-70% of maximum heart rate.
For vigorous-intensity activity, target heart rate should be 70-85% of maximum heart rate.

Muscle-Strengthening Activities

Examples include body weight, resistance bands, free weights, and weight machines.
Muscle-strengthening activities improve muscle strength and endurance.
Proper form is essential to prevent injuries and target the correct muscle groups.

Physical Therapist Career

Typical responsibilities include working with patients to regain strength, flexibility, and endurance.
Requires a bachelor's degree, physical therapy education, and state licensing.

Importance of Physical Activity

Most people do not get enough physical activity, which can lead to health problems.
Physical activity can be incorporated into daily life in small amounts, such as taking the stairs or walking to school.