Deck 7: Putting Together a Complete Fitness Program

Question 1

What is the first step in developing a personal fitness plan?

A)select activities
B)set target intensity of exercise
C)set target time (duration)of exercise
D)set goals

Answer 1

D

Question 2

What is one benefit of starting an exercise program slowly?

A)It allows your body to adjust to exercising.
B)It increases the risk of injury and soreness.
C)It allows you to work quickly toward a goal.
D)It helps you keep track of your program.

Answer 2

A

Question 3

Which strategy can help you maintain an exercise program?

A)planning for consistent circumstances
B)withholding rewards
C)keeping an exercise journal
D)exercising to exhaustion

Answer 3

C

Question 4

How do mini-goals help a physical fitness program?

A)by adding variety to a fitness program
B)by keeping a program on track
C)by identifying new exercises
D)by providing help in the beginning

Question 5

What is an appropriate frequency for a cardiorespiratory endurance program?

A)1 to 2 times per week
B)2 to 3 times per week
C)3 to 5 times per week
D)5 to 7 times per week

Question 6

Which factor(s)should be considered when selecting an activity?

A)time and convenience
B)mass appeal of the activity
C)desired skill and fitness level
D)past popularity of the activity

Question 7

Which is an example of a general long-term fitness goal?

A)doing 15 push ups
B)lowering your BMI to 24
C)lowering your risk for heart disease
D)increasing the number of laps you can swim

Question 8

Participating in a step aerobics class on Monday,a spinning class on Wednesday,and lap swimming on Friday is an example of which training technique for endurance?

A)interval training
B)periodization
C)cross-training
D)cycle training

Question 9

Which activities develop cardiorespiratory endurance?

A)activities that move the body against resistance
B)activities that involve continuous rhythmic movements of large-muscle groups
C)activities that involve continuous rhythmic movements of small-muscle groups
D)activities that stretch the major muscle groups

Question 10

What is the recommended total duration for cardiorespiratory endurance training?

A)10 to 19 minutes
B)20 to 60 minutes
C)61 to 99 minutes
D)100 to 130 minutes

Question 11

Which is an example of a specific short-term fitness goal?

A)increasing strength
B)jogging 2 miles in 19 minutes
C)having more energy
D)improving posture

Question 12

Which term refers to an exercise program in which a person varies his or her activities to develop balanced,total-body fitness?

A)interval training
B)continuous training
C)cross-training
D)weight training

Question 13

Varying activities during an exercise program will help you to

A)develop endurance muscles.
B)eliminate injuries and overtraining.
C)increase your skill level.
D)increase your enjoyment of exercising.

Question 14

What does a general strength training program include?

A)1 set of 3-6 repetitions of 6 exercises
B)1 set of 8-12 repetitions of 8 to 10 exercises
C)3 sets of 3-6 repetitions of 6 exercises
D)3 sets of 3-6 repetitions of 8 to 10 exercises

Question 15

What is the final step in physical fitness program planning?

A)making a commitment
B)monitoring your pre-program activity habits
C)establishing mini-goals
D)including physical activities

Question 16

Which activity is the best for a complete fitness program?

A)cardiorespiratory endurance
B)muscular strength
C)flexibility
D)It is best to include exercises for each component.

Question 17

Which guideline should you keep in mind when working with children?

A)Stress excellence in competitive sports.
B)Increase their skill complexity quickly.
C)Provide opportunities to be active only on the weekends.
D)Ensure proper hydration and clothing.

Question 18

Which activity can help develop a healthy body composition?

A)endurance and resistance training
B)stretching the major muscle groups
C)performing endurance exercises
D)eating a sensible diet

Question 19

What is a general rule for stretching?

A)Stretch to a point of slight muscular tension.
B)Stretch when muscles are cool.
C)Stretch with only 1 repetition.
D)Stretch for no more than 10 seconds per repetition.

Question 20

What is the practice of cycling the duration and intensity of a workout called?

A)cross-training
B)periodization
C)interval training
D)weight training

Question 21

Physical fitness assessment tests can help a person decide which types of exercise to emphasize in an exercise program.

Question 22

Varying the activities in an exercise program will decrease the chances of a person staying with the program.

Question 23

A person should expect some lapses with her or his exercise program.

Question 24

What should be the focus of exercise for children under 12 years of age?

A)competitive sports
B)strength training
C)stretching
D)skill development

Question 25

A goal of 60 minutes of moderate activity per day is appropriate for children and teens.

Question 26

Which is an appropriate exercise guideline for older adults?

A)Skip warm-up and cool-down sessions.
B)Focus mainly on strength training.
C)Include resistance,endurance,and flexibility training.
D)Limit fluid intake to avoid frequent bathroom stops.

Question 27

An exercise buddy should share your fitness goals and fitness level.

Question 28

Reaching mini-goals is not as satisfying as working towards larger goals.

Question 29

What should exercises for pregnant women include?

A)vigorous activities
B)plenty of fluids to avoid heat stress
C)weight-bearing activities
D)extended exercise in the supine position

Question 30

Exercise in the supine position is safe for pregnant women after the first trimester.

Question 31

While you are exercising,it is important to stay hydrated with sugary juices or sodas.

Question 32

New evidence has emerged that most bottled waters are no better than regular tap water.

Question 33

For flexibility training,stretches should be held for 5 to 15 seconds.

Question 34

Normal daily physical activity is an important way to increase overall wellness.

Question 35

Increasing VO_2max by 10% is an example of a general fitness goal.

Question 36

Frequency for strength training should be 5 to 6 days a week.

Question 37

Muscular strength and endurance is developed by continuous rhythmic movements of large-muscle groups.

Question 38

Health experts find that simple motivators such as using a pedometer,walking a dog,or training for a "fun run" helped people stay with their walking programs.

Question 39

Current fitness level does not affect the selection of appropriate exercise activities.

Question 40

Non-weight-bearing exercises such as swimming are safe for pregnant women.

Question 41

Create a complete sample fitness program that develops all the health-related components of fitness.Apply the FITT equation to each activity in your sample program.

Question 42

Describe at least five strategies that can help people stick with a fitness program over time and/or get a program back on track after a lapse.

Question 43

For older adults,a weight training program that includes fewer repetitions with a slightly heavier weight than that recommended for young adults is appropriate.

Question 44

Describe at least three factors that can help an individual choose activities for a fitness program.

Question 45

Outline the steps presented in the text for developing a personal fitness plan.

Question 46

Choose one of the special life stages mentioned in the text,and list three guidelines for safe and effective exercise for people in that life stage.