HESF 107 Test #1 Final Study Guide
THR c(Target cHeart cRate) cCalculation c- cCORRECT cANS✔✔THR c= c(220-Age-RHR) cx c(0.7) c+ c
Recommendation cfor cCardio cFitness cTraining cPer cWeek... c- cCORRECT cANS✔✔3-5 cdays
How cLong cActivity cShould cBe... c- cCORRECT cANS✔✔20-30 cminutes
Why cdo cwe cmove cafter cWorkout? c- cCORRECT cANS✔✔we cmove cafter cworkout cto ccool cdown
cthe ccardiorespiratory csystem cto cits cresting clevel
Best cIndicator cor cCardio cFitness... c- cCORRECT cANS✔✔VO2 cMax c(Maximal cOxygen cUptake)
Prior cto cWorkout c- cMost ceffective cType cof cWorkout cis... c- cCORRECT cANS✔✔the cwarm cup c- c
cactivity cfollowed cwith csome cstretching cexercises cthat ctarget cthe cworking cmuscles
Best cway cto cImprove cFlexibility... c- cCORRECT cANS✔✔stretches cduring ccool cdown c(post cexer
cwarm cand chave ca cgood cblood csupply
3 cFactors cthat chave can ceffect con cCardiorespiratory cTraining... c- cCORRECT cANS✔✔frequency
Safety cRule cfor crunning cin cWarm cConditions... c- cCORRECT cANS✔✔if cboth cthe creading ctempe
cto c150, creconsider cyour coutdoor cworkout
Cold cweather c- cmost cimportant cbody cpart cto cMaintain cWarm cTemperature... c- cCORRECT cANS
chands, cfeet, cand chead
Stretch cReflex c- cCORRECT cANS✔✔contraction cof cwhat cis ca cprotective cmechanism cthat chelps
cmuscle cor ctendons cthat cattach cthe cmuscle cto cthe cbone
Static cStretching c- cCORRECT cANS✔✔highly ceffective cmethod cof cstretching cthat cinvolves cgrad
cplacing cit cin ca cmaximal cposition cof cstretch cand cholding cthe cstretch cfor c10-30 cseconds
Ballistic cStretching c- cCORRECT cANS✔✔involves cshort, cbouncing cmovements cin crapid csuccess
Proprioceptive cNeuromuscular cFacilitation c(PNF) c- cCORRECT cANS✔✔most ceffective cmethod co
cuse cof ca cpartner c- ca cseries cof cpushing cand crelaxing cmovements cby cyou cand cyour cpartner
20 cDegree cRule... c- cCORRECT cANS✔✔after c10-15 cminutes cof crunning, cit cwill cfeel c20 cdegree
cstarted
Isometric c(Muscle cAction) c- cCORRECT cANS✔✔when cthe cmuscle cexerts ca cforce cthat cis cequal
clengthens cor cshortens
Concentric c(Muscle cAction) c- cCORRECT cANS✔✔when cthe cmuscle cexerts ca cforce cthat cis cgrea
cshortens
THR c(Target cHeart cRate) cCalculation c- cCORRECT cANS✔✔THR c= c(220-Age-RHR) cx c(0.7) c+ c
Recommendation cfor cCardio cFitness cTraining cPer cWeek... c- cCORRECT cANS✔✔3-5 cdays
How cLong cActivity cShould cBe... c- cCORRECT cANS✔✔20-30 cminutes
Why cdo cwe cmove cafter cWorkout? c- cCORRECT cANS✔✔we cmove cafter cworkout cto ccool cdown
cthe ccardiorespiratory csystem cto cits cresting clevel
Best cIndicator cor cCardio cFitness... c- cCORRECT cANS✔✔VO2 cMax c(Maximal cOxygen cUptake)
Prior cto cWorkout c- cMost ceffective cType cof cWorkout cis... c- cCORRECT cANS✔✔the cwarm cup c- c
cactivity cfollowed cwith csome cstretching cexercises cthat ctarget cthe cworking cmuscles
Best cway cto cImprove cFlexibility... c- cCORRECT cANS✔✔stretches cduring ccool cdown c(post cexer
cwarm cand chave ca cgood cblood csupply
3 cFactors cthat chave can ceffect con cCardiorespiratory cTraining... c- cCORRECT cANS✔✔frequency
Safety cRule cfor crunning cin cWarm cConditions... c- cCORRECT cANS✔✔if cboth cthe creading ctempe
cto c150, creconsider cyour coutdoor cworkout
Cold cweather c- cmost cimportant cbody cpart cto cMaintain cWarm cTemperature... c- cCORRECT cANS
chands, cfeet, cand chead
Stretch cReflex c- cCORRECT cANS✔✔contraction cof cwhat cis ca cprotective cmechanism cthat chelps
cmuscle cor ctendons cthat cattach cthe cmuscle cto cthe cbone
Static cStretching c- cCORRECT cANS✔✔highly ceffective cmethod cof cstretching cthat cinvolves cgrad
cplacing cit cin ca cmaximal cposition cof cstretch cand cholding cthe cstretch cfor c10-30 cseconds
Ballistic cStretching c- cCORRECT cANS✔✔involves cshort, cbouncing cmovements cin crapid csuccess
Proprioceptive cNeuromuscular cFacilitation c(PNF) c- cCORRECT cANS✔✔most ceffective cmethod co
cuse cof ca cpartner c- ca cseries cof cpushing cand crelaxing cmovements cby cyou cand cyour cpartner
20 cDegree cRule... c- cCORRECT cANS✔✔after c10-15 cminutes cof crunning, cit cwill cfeel c20 cdegree
cstarted
Isometric c(Muscle cAction) c- cCORRECT cANS✔✔when cthe cmuscle cexerts ca cforce cthat cis cequal
clengthens cor cshortens
Concentric c(Muscle cAction) c- cCORRECT cANS✔✔when cthe cmuscle cexerts ca cforce cthat cis cgrea
cshortens
