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Questions and Answers
The percentages recommended in this course to determine your Target Heart Rate Range are _______.
The percentages recommended in this course to determine your Target Heart Rate Range are _______.
50-85%
Your heart rate is __________.
Your heart rate is __________.
the number of times your heart beats per minute.
Cardiovascular disease is deadly, but has controllable risk factors. Which of the following is not controllable?
Cardiovascular disease is deadly, but has controllable risk factors. Which of the following is not controllable?
What is the minimum frequency this course recommends for participating in cardiorespiratory fitness activities?
What is the minimum frequency this course recommends for participating in cardiorespiratory fitness activities?
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Your intensity during cardiorespiratory workouts should meet your _______.
Your intensity during cardiorespiratory workouts should meet your _______.
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In order to improve muscular fitness, you should include _________.
In order to improve muscular fitness, you should include _________.
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Muscular strength recommended workout intensities for this course are ______.
Muscular strength recommended workout intensities for this course are ______.
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Muscular endurance recommended workout intensities for this course are _______.
Muscular endurance recommended workout intensities for this course are _______.
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The best way to train for muscular fitness is _______.
The best way to train for muscular fitness is _______.
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Which of the following can be unhealthy for you?
Which of the following can be unhealthy for you?
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A unit of energy within your food is called a _____.
A unit of energy within your food is called a _____.
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_____ is the rate at which your body uses energy.
_____ is the rate at which your body uses energy.
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______ is the amount of calories in one pound.
______ is the amount of calories in one pound.
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BMR per hour is found by:
BMR per hour is found by:
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Taking in more calories without extra activity will help you:
Taking in more calories without extra activity will help you:
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The CDC states that:
The CDC states that:
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One way to prevent weight gain is:
One way to prevent weight gain is:
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What is healthy weight loss?
What is healthy weight loss?
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Which of the following is the best place to be active? Select one:
Which of the following is the best place to be active? Select one:
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Less than _____ out of 10 high school students get a minimum of 60 minutes of physical activity per day. Select one:
Less than _____ out of 10 high school students get a minimum of 60 minutes of physical activity per day. Select one:
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Setting up a personal fitness plan will provide: Select one:
Setting up a personal fitness plan will provide: Select one:
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The ability to carry out daily tasks with vigor and alertness, without undue fatigue, and with ample energy to enjoy leisure-time pursuits is the best definition for: Select one:
The ability to carry out daily tasks with vigor and alertness, without undue fatigue, and with ample energy to enjoy leisure-time pursuits is the best definition for: Select one:
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The __________ is a tool to help control your fitness goals. Select one:
The __________ is a tool to help control your fitness goals. Select one:
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Which of the following is not a component of wellness? Select one:
Which of the following is not a component of wellness? Select one:
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Wellness is simply defined as being in good ______ and _____ health. Select one:
Wellness is simply defined as being in good ______ and _____ health. Select one:
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_______ is planned, structured, repetitive, and purposive in the sense that the improvement or maintenance of one or more components of physical fitness is the objective. Select one:
_______ is planned, structured, repetitive, and purposive in the sense that the improvement or maintenance of one or more components of physical fitness is the objective. Select one:
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Which of the following is not a benefit of increased physical activity? Select one:
Which of the following is not a benefit of increased physical activity? Select one:
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Which of the following is not a controllable risk factor? Select one:
Which of the following is not a controllable risk factor? Select one:
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Which of the following is a health-related component of fitness? Select one:
Which of the following is a health-related component of fitness? Select one:
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What should be a main priority when beginning a physical fitness program? Select one:
What should be a main priority when beginning a physical fitness program? Select one:
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Which statement is true? Select one:
Which statement is true? Select one:
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It may be a good idea to talk to these two people before beginning to participate in physical activities. Select one:
It may be a good idea to talk to these two people before beginning to participate in physical activities. Select one:
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Which of the following is a skill-related fitness component? Select one:
Which of the following is a skill-related fitness component? Select one:
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The ability of the heart, blood, blood vessels, and the respiratory system to supply oxygen and necessary fuel to the muscles during exercise is called: Select one:
The ability of the heart, blood, blood vessels, and the respiratory system to supply oxygen and necessary fuel to the muscles during exercise is called: Select one:
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The ability to move a joint through a full range of motion is called: Select one:
The ability to move a joint through a full range of motion is called: Select one:
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______ is the amount of time from the moment a person decides to move until movement begins. Select one:
______ is the amount of time from the moment a person decides to move until movement begins. Select one:
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The ability to change direction quickly and control movement of the whole body is called: Select one:
The ability to change direction quickly and control movement of the whole body is called: Select one:
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The ability to do strength performances at a rapid pace is called: Select one:
The ability to do strength performances at a rapid pace is called: Select one:
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The health-related components of physical fitness are most associated with: Select one:
The health-related components of physical fitness are most associated with: Select one:
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The ability to cover a distance in a short period of time is called: Select one:
The ability to cover a distance in a short period of time is called: Select one:
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Skill-related fitness can be improved by: Select one:
Skill-related fitness can be improved by: Select one:
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The ability to use skeletal muscles for an extended period of time is called: Select one:
The ability to use skeletal muscles for an extended period of time is called: Select one:
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Which of the following is a health-related component of fitness? Select one:
Which of the following is a health-related component of fitness? Select one:
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The ability to stay upright is called: Select one:
The ability to stay upright is called: Select one:
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__________ is the integration of hand, eye, and foot movements. Select one:
__________ is the integration of hand, eye, and foot movements. Select one:
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What is the best exercise to improve flexibility? Select one:
What is the best exercise to improve flexibility? Select one:
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Which of the following is the best way to keep track of your activity each day? Select one:
Which of the following is the best way to keep track of your activity each day? Select one:
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How many weeks are you required to keep an activity log for this class? Select one:
How many weeks are you required to keep an activity log for this class? Select one:
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The period before exercise where you prepare your body for exercise is called _____. Select one:
The period before exercise where you prepare your body for exercise is called _____. Select one:
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Which of the following is not an important consideration before beginning an exercise program? Select one:
Which of the following is not an important consideration before beginning an exercise program? Select one:
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The __________ helps you return your body to a normal state after exercise. Select one:
The __________ helps you return your body to a normal state after exercise. Select one:
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Which of the following is a benefit of the FITNESSGRAM? Select one:
Which of the following is a benefit of the FITNESSGRAM? Select one:
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Which of the following is more important? Select one:
Which of the following is more important? Select one:
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_______ is the most severe heat illness that requires immediate medical attention. Select one:
_______ is the most severe heat illness that requires immediate medical attention. Select one:
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When should stretching be the easiest? Select one:
When should stretching be the easiest? Select one:
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How much time is required for your activity log each week? Select one:
How much time is required for your activity log each week? Select one:
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When you jog, what health-related component of fitness are you working to improve? Select one:
When you jog, what health-related component of fitness are you working to improve? Select one:
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What should be your number one goal when beginning a physical fitness program? Select one:
What should be your number one goal when beginning a physical fitness program? Select one:
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Which statement is true? Select one:
Which statement is true? Select one:
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FIT stand for: Select one:
FIT stand for: Select one:
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It is important to set fitness goals related to your ______. Select one:
It is important to set fitness goals related to your ______. Select one:
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When developing your personal goals, it is important to _________. Select one:
When developing your personal goals, it is important to _________. Select one:
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A S.M.A.R.T goal does not include the following: Select one:
A S.M.A.R.T goal does not include the following: Select one:
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S.M.A.R.T goals can be: Select one:
S.M.A.R.T goals can be: Select one:
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The __________ is a tool to help control your fitness goals. Select one:
The __________ is a tool to help control your fitness goals. Select one:
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__________ is a strong feeling of wanting something. Select one:
__________ is a strong feeling of wanting something. Select one:
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What prevents you from completing a goal? Select one:
What prevents you from completing a goal? Select one:
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Long-term goals take ______ to complete. Select one:
Long-term goals take ______ to complete. Select one:
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Which of the following is not a benefit of the results from fitness goals? Select one:
Which of the following is not a benefit of the results from fitness goals? Select one:
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A series of exercises interspersed with rest periods best describes: Select one:
A series of exercises interspersed with rest periods best describes: Select one:
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The key to developing a successful personal fitness program is: Select one:
The key to developing a successful personal fitness program is: Select one:
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When selecting activities for your personal fitness program, choose those: Select one:
When selecting activities for your personal fitness program, choose those: Select one:
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Which is an example of a planned exercise program? Select one:
Which is an example of a planned exercise program? Select one:
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Which is the best example of a lifetime sport? Select one:
Which is the best example of a lifetime sport? Select one:
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Which is true about benefits from participation in sports activities? Select one:
Which is true about benefits from participation in sports activities? Select one:
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Activities that help people relax are called __________. Select one:
Activities that help people relax are called __________. Select one:
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Monitoring your heart rate during exercise will help you properly apply _______. Select one:
Monitoring your heart rate during exercise will help you properly apply _______. Select one:
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If you decide to work on cardiorespiratory endurance four days a week, you are applying __________. Select one:
If you decide to work on cardiorespiratory endurance four days a week, you are applying __________. Select one:
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One thing that you do not want to become when completing an exercise program is _____? Select one:
One thing that you do not want to become when completing an exercise program is _____? Select one:
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Which of the following is not a key principle discussed in Unit 7? Select one:
Which of the following is not a key principle discussed in Unit 7? Select one:
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Overload __________ the demands on your body. Select one:
Overload __________ the demands on your body. Select one:
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Overload can be applied through: Select one:
Overload can be applied through: Select one:
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When you begin exercising, exercises appear to become easier because: Select one:
When you begin exercising, exercises appear to become easier because: Select one:
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Between workouts, it is important to _______ to be safe. Select one:
Between workouts, it is important to _______ to be safe. Select one:
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Which of the following is an example of the Principle of Specificity? Select one:
Which of the following is an example of the Principle of Specificity? Select one:
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Which of the following is not a benefit of flexibility? Select one:
Which of the following is not a benefit of flexibility? Select one:
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In this course, we recommend: Select one:
In this course, we recommend: Select one:
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A joint is: Select one:
A joint is: Select one:
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A ligament is: Select one:
A ligament is: Select one:
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A muscle is: Select one:
A muscle is: Select one:
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A tendon is: Select one:
A tendon is: Select one:
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Your stretch should last a minimum of _____ seconds.
Your stretch should last a minimum of _____ seconds.
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What is the best exercise to improve flexibility? Select one:
What is the best exercise to improve flexibility? Select one:
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If you increase the frequency of your stretching routine, which of the following would be true? Select one:
If you increase the frequency of your stretching routine, which of the following would be true? Select one:
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Which of the following pumps the least amount of blood? Select one:
Which of the following pumps the least amount of blood? Select one:
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_______ are exercises that strengthen the heart and lungs and last at least 10 minutes. Select one:
_______ are exercises that strengthen the heart and lungs and last at least 10 minutes. Select one:
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You determine your maximum heart rate by: Select one:
You determine your maximum heart rate by: Select one:
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Muscular fitness is for _____. Select one:
Muscular fitness is for _____. Select one:
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Having high levels of cardiorespiratory fitness does not __________. Select one:
Having high levels of cardiorespiratory fitness does not __________. Select one:
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Study Notes
Personal Fitness and Wellness
- Fitness is a personal choice and should align with individual preferences.
- Less than 3 out of 10 high school students achieve the minimum recommended 60 minutes of physical activity daily.
- A personal fitness plan offers emotional, mental, and physical benefits.
Definitions and Components
- Physical fitness is the ability to carry out daily tasks with energy and without undue fatigue.
- Wellness encompasses financial, physical, and spiritual aspects, all contributing to overall well-being.
- Key health-related fitness components include flexibility and cardiorespiratory fitness.
Safety and Health Risks
- Safety should be a primary consideration when starting a physical fitness program.
- Age is an uncontrollable risk factor, unlike smoking and inactivity.
- Discuss with a trusted adult and doctor before participating in physical activities.
Fitness Components and Benefits
- Skill-related fitness includes agility, balance, speed, and all enhance athletic performance.
- Cardiorespiratory fitness refers to the efficiency of the heart and lungs in supplying oxygen during exercise.
- Muscular endurance is the ability to sustain muscle contraction over time, while muscular strength involves the maximum force exerted.
Exercise Principles
- The Principle of Specificity states that training should target specific fitness outcomes (e.g., stretching improves flexibility).
- Overload requires increasing workout demands to induce improvements in physical fitness.
- Balance, coordination, and reaction time are crucial elements of overall fitness capabilities.
Goal Setting and Motivation
- S.M.A.R.T goals are specific, measurable, achievable, relevant, and timed; the acronym excludes "ready."
- Write down personal goals to enhance commitment and accountability.
- Visualize exercise routines to avoid boredom and maintain engagement in physical activity.
Workout Recommendations
- A recommended frequency for cardiorespiratory activity is at least three times a week for optimal health benefits.
- Intensity during workouts should align with the Target Heart Rate Range (50-85% of maximum heart rate).
- Every person, regardless of gender, can improve muscular fitness through appropriate programs.
Recovery and Flexibility
- Warm-ups and cool-downs are essential parts of any exercise routine, lasting approximately 5-10 minutes each.
- Stretching should ideally occur during the cool-down phase for optimal muscle recovery.
- A minimum stretching duration of 10 seconds is recommended to enhance flexibility.
Understanding Body Mechanics
- Joints are where bones meet, ligaments connect bones to bones, tendons connect muscles to bones, and muscles facilitate movement.
- During exercises, monitoring heart rate assists in applying correct workout intensity and ensuring effectiveness.
- Activities like aerobic exercises bolster heart and lung strength while improving overall fitness levels.
Long-Term Fitness Considerations
- Long-term goals may take over a year to achieve and require determination and persistence.
- Fitness goals should be challenging yet attainable to sustain motivation and progress.
- Regular assessment of fitness levels helps in adjusting training programs and maintaining quality of health.### Fad Diets
- Fad diets are often unhealthy and can lead to poor nutritional habits.
- Unlike balanced diets, fad diets can cause rapid weight loss that is often temporary and unsustainable.
Calories
- A calorie is a unit of energy obtained from food, essential for maintaining bodily functions.
- Understanding caloric intake is crucial for managing weight.
Basal Metabolic Rate (BMR)
- BMR refers to the rate at which the body uses energy at rest, important for determining daily energy needs.
- BMR is influenced by factors like age, weight, and muscle mass.
Weight and Energy Conversion
- There are 3,500 calories in one pound of body weight, a key figure in weight management.
- To lose or gain weight, the balance of calorie intake and expenditure must be managed effectively.
Calculating BMR
- BMR per hour can be estimated using weight in kilograms, providing a more accurate reflection of metabolic needs.
Weight Gain Factors
- Consuming more calories than expended through activity leads to weight gain.
- Maintaining a balance between caloric intake and physical activity is essential for a healthy weight.
Obesity Statistics
- According to the CDC, more than a third of US adults are classified as obese, highlighting a significant public health issue.
Weight Management Strategies
- Preventing weight gain can be achieved by choosing appropriate calorie-supplying foods that meet individual energy needs.
Healthy Weight Loss
- Sustainable weight loss requires long-term changes in eating and exercise habits, rather than quick-fix solutions.
- Adopting a balanced lifestyle with consistent healthy choices is key to successful weight management.
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Description
Test your knowledge about fitness activities and physical activity habits among high school students. This quiz will cover personal fitness choices, statistics on student activity levels, and the importance of personal fitness planning. See how much you know about the best ways to stay active!
