lifetime fitness concepts exam 1 with correct answers
benefits of regular exercise - Answer-improved psychological well-being
increased longevity
maintenance of working capacity during aging
increased bone mass
reduced risk of diabetes
/.why fitt is important to develop an exercise program - Answer-important because it
outlines how to manipulate your program to get in shape and get better results. It also
helps you figure out how to change your workouts to avoid boredom, overuse injuries
and weight loss plateaus.
/.fitt - Answer-is one of the foundations of exercise, a set of guidelines that help you set
up a workout routine to fit your goals and fitness level while helping you get the most out
of your exercise program
/.exercise principles - Answer-progression
overload
reversibility
recuperation
specificity
/.progression - Answer-extension of the overload principle that implies a certain level
and timeframe of overload should be achieved to see positive results in training
/.overload - Answer-major component of all conditioning programs.
To improve fitness, the muscular and cardiorespiratory systems of the body must be
stressed
/.reversibility - Answer-Going too long between exercise sessions, or having an
inconsistent routine
/.recuperation - Answer-Recovery periods between exercise sessions allow adaptation
to exercise stress. At least 24 hours of rest is essential for achieving maximal benefits
from exercise. Failure to rest can lead to a fatigue syndrome known as overtraining
/.specificity - Answer-States that exercise training effect is specific to those muscles
involved in the activity
/.10 percent rule - Answer-applies to progression, and from week to week you shouldn't
increase more than 10 percent in any components.
Research has shown that anything over 10 percent increases the risk of injury
, a common-sense guideline to improve physical fitness without injury
Training intensity or exercise duration should be increased by no more than 10% a
week
/.5 fitness components - Answer-cardiorespiratory endurance
muscular strength
muscular endurance
flexibility
body composition
/.Cardiorespiratory Endurance - Answer-Considered KEY component of health-related
physical fitness, indicates heart's ability to pump blood to muscles during exercise
indicates muscles' ability to utilize oxygen in the blood
comprises ability to perform endurance exercises, such as running, cycling, and
swimming
/.Muscular Strength - Answer-How much force a muscle (or muscle group) generates
during a single maximal contraction
important in almost all sports
allows optimal functioning in everyday tasks
even modest amounts of weight training (resistance training) improve muscular strength
/.Muscular endurance - Answer-Ability of muscle to generate a sub maximal force
repeatedly
related to, but not the same as, muscular strength
gains in muscular strength can improve muscular endurance
gains in muscular endurance do not improve muscular strength
/.Flexibility - Answer-Ability to move joints freely through full range of motion
without regular stretching, muscles and tendons shorten and become tight
everyone needs some degree of flexibility to function normally
/.Body composition - Answer-Relative amounts of fat and lean tissue in your body
High percentage of body fat (obesity) is associated with: increased risk of developing
CVD, diabetes, some cancers
Regular physical activity/ecercise key to maintaining healthy body fat percentage
/.High-impact exercises - Answer-puts more stress on joints
/.Low-impact exercises - Answer-less stress on joints
benefits of regular exercise - Answer-improved psychological well-being
increased longevity
maintenance of working capacity during aging
increased bone mass
reduced risk of diabetes
/.why fitt is important to develop an exercise program - Answer-important because it
outlines how to manipulate your program to get in shape and get better results. It also
helps you figure out how to change your workouts to avoid boredom, overuse injuries
and weight loss plateaus.
/.fitt - Answer-is one of the foundations of exercise, a set of guidelines that help you set
up a workout routine to fit your goals and fitness level while helping you get the most out
of your exercise program
/.exercise principles - Answer-progression
overload
reversibility
recuperation
specificity
/.progression - Answer-extension of the overload principle that implies a certain level
and timeframe of overload should be achieved to see positive results in training
/.overload - Answer-major component of all conditioning programs.
To improve fitness, the muscular and cardiorespiratory systems of the body must be
stressed
/.reversibility - Answer-Going too long between exercise sessions, or having an
inconsistent routine
/.recuperation - Answer-Recovery periods between exercise sessions allow adaptation
to exercise stress. At least 24 hours of rest is essential for achieving maximal benefits
from exercise. Failure to rest can lead to a fatigue syndrome known as overtraining
/.specificity - Answer-States that exercise training effect is specific to those muscles
involved in the activity
/.10 percent rule - Answer-applies to progression, and from week to week you shouldn't
increase more than 10 percent in any components.
Research has shown that anything over 10 percent increases the risk of injury
, a common-sense guideline to improve physical fitness without injury
Training intensity or exercise duration should be increased by no more than 10% a
week
/.5 fitness components - Answer-cardiorespiratory endurance
muscular strength
muscular endurance
flexibility
body composition
/.Cardiorespiratory Endurance - Answer-Considered KEY component of health-related
physical fitness, indicates heart's ability to pump blood to muscles during exercise
indicates muscles' ability to utilize oxygen in the blood
comprises ability to perform endurance exercises, such as running, cycling, and
swimming
/.Muscular Strength - Answer-How much force a muscle (or muscle group) generates
during a single maximal contraction
important in almost all sports
allows optimal functioning in everyday tasks
even modest amounts of weight training (resistance training) improve muscular strength
/.Muscular endurance - Answer-Ability of muscle to generate a sub maximal force
repeatedly
related to, but not the same as, muscular strength
gains in muscular strength can improve muscular endurance
gains in muscular endurance do not improve muscular strength
/.Flexibility - Answer-Ability to move joints freely through full range of motion
without regular stretching, muscles and tendons shorten and become tight
everyone needs some degree of flexibility to function normally
/.Body composition - Answer-Relative amounts of fat and lean tissue in your body
High percentage of body fat (obesity) is associated with: increased risk of developing
CVD, diabetes, some cancers
Regular physical activity/ecercise key to maintaining healthy body fat percentage
/.High-impact exercises - Answer-puts more stress on joints
/.Low-impact exercises - Answer-less stress on joints
