Questions and Answers
The percentages recommended in this course to determine your Target Heart Rate Range are _______.
50-85%
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?
What is the minimum frequency this course recommends for participating in cardiorespiratory fitness activities?
Signup and view all the answers
Your intensity during cardiorespiratory workouts should meet your _______.
Signup and view all the answers
In order to improve muscular fitness, you should include _________.
Signup and view all the answers
Muscular strength recommended workout intensities for this course are ______.
Signup and view all the answers
Muscular endurance recommended workout intensities for this course are _______.
Signup and view all the answers
The best way to train for muscular fitness is _______.
Signup and view all the answers
Which of the following can be unhealthy for you?
Signup and view all the answers
A unit of energy within your food is called a _____.
Signup and view all the answers
_____ is the rate at which your body uses energy.
Signup and view all the answers
______ is the amount of calories in one pound.
Signup and view all the answers
BMR per hour is found by:
Signup and view all the answers
Taking in more calories without extra activity will help you:
Signup and view all the answers
The CDC states that:
Signup and view all the answers
One way to prevent weight gain is:
Signup and view all the answers
What is healthy weight loss?
Signup and view all the answers
Which of the following is the best place to be active? Select one:
Signup and view all the answers
Less than _____ out of 10 high school students get a minimum of 60 minutes of physical activity per day. Select one:
Signup and view all the answers
Setting up a personal fitness plan will provide: Select one:
Signup and view all the answers
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:
Signup and view all the answers
The __________ is a tool to help control your fitness goals. Select one:
Signup and view all the answers
Which of the following is not a component of wellness? Select one:
Signup and view all the answers
Wellness is simply defined as being in good ______ and _____ health. Select one:
Signup and view all the answers
_______ 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:
Signup and view all the answers
Which of the following is not a benefit of increased physical activity? Select one:
Signup and view all the answers
Which of the following is not a controllable risk factor? Select one:
Signup and view all the answers
Which of the following is a health-related component of fitness? Select one:
Signup and view all the answers
What should be a main priority when beginning a physical fitness program? Select one:
Signup and view all the answers
Which statement is true? Select one:
Signup and view all the answers
It may be a good idea to talk to these two people before beginning to participate in physical activities. Select one:
Signup and view all the answers
Which of the following is a skill-related fitness component? Select one:
Signup and view all the answers
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:
Signup and view all the answers
The ability to move a joint through a full range of motion is called: Select one:
Signup and view all the answers
______ is the amount of time from the moment a person decides to move until movement begins. Select one:
Signup and view all the answers
The ability to change direction quickly and control movement of the whole body is called: Select one:
Signup and view all the answers
The ability to do strength performances at a rapid pace is called: Select one:
Signup and view all the answers
The health-related components of physical fitness are most associated with: Select one:
Signup and view all the answers
The ability to cover a distance in a short period of time is called: Select one:
Signup and view all the answers
Skill-related fitness can be improved by: Select one:
Signup and view all the answers
The ability to use skeletal muscles for an extended period of time is called: Select one:
Signup and view all the answers
Which of the following is a health-related component of fitness? Select one:
Signup and view all the answers
The ability to stay upright is called: Select one:
Signup and view all the answers
__________ is the integration of hand, eye, and foot movements. Select one:
Signup and view all the answers
What is the best exercise to improve flexibility? Select one:
Signup and view all the answers
Which of the following is the best way to keep track of your activity each day? Select one:
Signup and view all the answers
How many weeks are you required to keep an activity log for this class? Select one:
Signup and view all the answers
The period before exercise where you prepare your body for exercise is called _____. Select one:
Signup and view all the answers
Which of the following is not an important consideration before beginning an exercise program? Select one:
Signup and view all the answers
The __________ helps you return your body to a normal state after exercise. Select one:
Signup and view all the answers
Which of the following is a benefit of the FITNESSGRAM? Select one:
Signup and view all the answers
Which of the following is more important? Select one:
Signup and view all the answers
_______ is the most severe heat illness that requires immediate medical attention. Select one:
Signup and view all the answers
When should stretching be the easiest? Select one:
Signup and view all the answers
How much time is required for your activity log each week? Select one:
Signup and view all the answers
When you jog, what health-related component of fitness are you working to improve? Select one:
Signup and view all the answers
What should be your number one goal when beginning a physical fitness program? Select one:
Signup and view all the answers
Which statement is true? Select one:
Signup and view all the answers
FIT stand for: Select one:
Signup and view all the answers
It is important to set fitness goals related to your ______. Select one:
Signup and view all the answers
When developing your personal goals, it is important to _________. Select one:
Signup and view all the answers
A S.M.A.R.T goal does not include the following: Select one:
Signup and view all the answers
S.M.A.R.T goals can be: Select one:
Signup and view all the answers
The __________ is a tool to help control your fitness goals. Select one:
Signup and view all the answers
__________ is a strong feeling of wanting something. Select one:
Signup and view all the answers
What prevents you from completing a goal? Select one:
Signup and view all the answers
Long-term goals take ______ to complete. Select one:
Signup and view all the answers
Which of the following is not a benefit of the results from fitness goals? Select one:
Signup and view all the answers
A series of exercises interspersed with rest periods best describes: Select one:
Signup and view all the answers
The key to developing a successful personal fitness program is: Select one:
Signup and view all the answers
When selecting activities for your personal fitness program, choose those: Select one:
Signup and view all the answers
Which is an example of a planned exercise program? Select one:
Signup and view all the answers
Which is the best example of a lifetime sport? Select one:
Signup and view all the answers
Which is true about benefits from participation in sports activities? Select one:
Signup and view all the answers
Activities that help people relax are called __________. Select one:
Signup and view all the answers
Monitoring your heart rate during exercise will help you properly apply _______. Select one:
Signup and view all the answers
If you decide to work on cardiorespiratory endurance four days a week, you are applying __________. Select one:
Signup and view all the answers
One thing that you do not want to become when completing an exercise program is _____? Select one:
Signup and view all the answers
Which of the following is not a key principle discussed in Unit 7? Select one:
Signup and view all the answers
Overload __________ the demands on your body. Select one:
Signup and view all the answers
Overload can be applied through: Select one:
Signup and view all the answers
When you begin exercising, exercises appear to become easier because: Select one:
Signup and view all the answers
Between workouts, it is important to _______ to be safe. Select one:
Signup and view all the answers
Which of the following is an example of the Principle of Specificity? Select one:
Signup and view all the answers
Which of the following is not a benefit of flexibility? Select one:
Signup and view all the answers
In this course, we recommend: Select one:
Signup and view all the answers
A joint is: Select one:
Signup and view all the answers
A ligament is: Select one:
Signup and view all the answers
A muscle is: Select one:
Signup and view all the answers
A tendon is: Select one:
Signup and view all the answers
Your stretch should last a minimum of _____ seconds.
Signup and view all the answers
What is the best exercise to improve flexibility? Select one:
Signup and view all the answers
If you increase the frequency of your stretching routine, which of the following would be true? Select one:
Signup and view all the answers
Which of the following pumps the least amount of blood? Select one:
Signup and view all the answers
_______ are exercises that strengthen the heart and lungs and last at least 10 minutes. Select one:
Signup and view all the answers
You determine your maximum heart rate by: Select one:
Signup and view all the answers
Muscular fitness is for _____. Select one:
Signup and view all the answers
Having high levels of cardiorespiratory fitness does not __________. Select one:
Signup and view all the answers
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.
Studying That Suits You
Use AI to generate personalized quizzes and flashcards to suit your learning preferences.
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!