Lifetime Fitness Exam 1 Study Guide
Questions and Answers
What is the stages of change model? Progression not linear; stages of performance
fluctuate; setbacks are common (NOT FAILURE); evaluate setbacks to develop better plan; need
the DESIRE for change
What is the overload principle? Stress the body in order to become fit (intensity and
duration)
What is the specificity principle? Training specific to the muscles involved
What is the progression principle? Gradual, steady overload; 10% rule; improve without
injury
What is the recuperation principle? Rest allows adaptation; prevents fatigue
What is the reversibility principle? Use it or lose it; lose cardio faster than muscle
,Why do we set fitness goals? To increase motivation
What should a warm up consist of? 5-15 minutes of low intensity, whole body exercise to
prepare for workout
What should a workout consist of? FITT (frequency, intensity, time, type)
What should a cool down consist of? 5-15 minutes of low intensity exercise immediately
following workout to allow blood flow to return from muscles to heart
How much exercise is required to achieve health benefits? 30-60 minutes of moderate to
high intensity exercise performed 3-5 times per week; 50-80% of max heart rate
What are the 4 major barriers to physical activity? 1. Lack of time
2. Social and environmental influences
3. Inadequate resources
4. Lack of motivation/commitment
, What strategies can be used to overcome the major barriers to physical activity? 1. Lack
of time: ID available time slots in schedule;
select time to replace sedentary activities with
physical ones
2. Social/environmental influences: encourage
family and friends to exercise; ID already active
friends and exercise with them; plan social
activities that involve exercise
3. Inadequate resources: select activities that
don't require expensive equipment (walk, jog,
jump rope); ID inexpensive exercise facilities
near you
4. Lack of motive/commitment: plan your day
around time to exercise; join a class; pack a
workout bag and leave somewhere you'll see it
What are the major components of the cardiovascular system? Their functions? Heart:
pumps blood into muscles so they can
receive oxygen
Questions and Answers
What is the stages of change model? Progression not linear; stages of performance
fluctuate; setbacks are common (NOT FAILURE); evaluate setbacks to develop better plan; need
the DESIRE for change
What is the overload principle? Stress the body in order to become fit (intensity and
duration)
What is the specificity principle? Training specific to the muscles involved
What is the progression principle? Gradual, steady overload; 10% rule; improve without
injury
What is the recuperation principle? Rest allows adaptation; prevents fatigue
What is the reversibility principle? Use it or lose it; lose cardio faster than muscle
,Why do we set fitness goals? To increase motivation
What should a warm up consist of? 5-15 minutes of low intensity, whole body exercise to
prepare for workout
What should a workout consist of? FITT (frequency, intensity, time, type)
What should a cool down consist of? 5-15 minutes of low intensity exercise immediately
following workout to allow blood flow to return from muscles to heart
How much exercise is required to achieve health benefits? 30-60 minutes of moderate to
high intensity exercise performed 3-5 times per week; 50-80% of max heart rate
What are the 4 major barriers to physical activity? 1. Lack of time
2. Social and environmental influences
3. Inadequate resources
4. Lack of motivation/commitment
, What strategies can be used to overcome the major barriers to physical activity? 1. Lack
of time: ID available time slots in schedule;
select time to replace sedentary activities with
physical ones
2. Social/environmental influences: encourage
family and friends to exercise; ID already active
friends and exercise with them; plan social
activities that involve exercise
3. Inadequate resources: select activities that
don't require expensive equipment (walk, jog,
jump rope); ID inexpensive exercise facilities
near you
4. Lack of motive/commitment: plan your day
around time to exercise; join a class; pack a
workout bag and leave somewhere you'll see it
What are the major components of the cardiovascular system? Their functions? Heart:
pumps blood into muscles so they can
receive oxygen
