Title: Default
Course: Guided Fitness Study

The default category for questions.

Q: The likelihood of injury is greater in activity if one does not practice the principle of warm up.
- True (Good job!)
- False
A: True

Q: Strength training is one of the best forms of aerobic fitness.
- True
- False
A: False

Q: Cool down is only needed to be perfomed during extreme heat.
- True
- False
A: False

Q: A good example of a fitness goal is: "I want to be fast."
- True (Remember the SMART ways to set goals.)
- False
A: False

Q: Good sportsmanship can be practiced only when winning in a competition.
- True
- False
A: False

Q: How do you calculate your approximate maximum heart rate?
- 250-age= max heart rate (not quite)
- 60-85 % of your age (not quite)
- 220-age= max heart rate (good job!)
- 60-85% of max heart rate (not quite)
- put your hand on your chest
A: 220-age= max heart rate

Q: The ratio of height to weight is called:
- basal metabolic rate
- body mass index (right on!)
- baseline fitness assessment
- body mass ratio
A: body mass index

Q: A good example of aerobic exercise is:
- yoga
- bowling
- 30 minute run
- lifting weights
A: 30 minute run

Q: What is a baseline fitness assessment?
- where one is after a workout is complete
- what one's heart rate level is while exercising
- how often and how intense one exercises
- initial fitness tests to help determine current fitness level (Great!)
A: initial fitness tests to help determine current fitness level

Q: When writing fitness goals, in order to obtain the most success one should follow the SMART principle. What do the letters S M A R T stand for when writing a goal.
A: Specific, Measurable, Attainable, Realistic, Timed
Partly right: Measurable (20%); Attainable (20%); Realistic (20%); Timed (20%); Specific (20%)

Q: When strength training continually using improper technique can result in chronic injuries.
- True (Great job!)
- False (Sorry.)
A: True

Q: According to the CDC, what is the minimum amount of activity one should participate in order to gain cardiorespiratory benefits.
- 3 times a week for 10 minutes (You need a little more that 10 minutes.)
- 3-5 times a week for 90 minutes
- 7 days a week for 60 minutes (Not quite)
- 3-5 days per week for 20-60 minutes (Good job!)
A: 3-5 days per week for 20-60 minutes

Q: Strength training is only good if you want to become muscle-bound.
- True
- False (Yeah!)
A: False

Q: Clothes for hot weather should be:
- nonporous and dark-colored (sorry)
- porous and dark-colored (not quite)
- nonporous and light-colored (sorry)
- porous and light-colored (Great work!)
A: porous and light-colored

Q: Compared to the heart of a person who is less fit, a fit person's heart pumps:
- more blood with more beats.
- more blood with fewer beats. (Good!)
- less blood with fewer beats.
- less blood with more beats.
A: more blood with fewer beats.

Q: The three stages of a safe exercise program are:
- warm up, stretching, workout
- warm up, workout, cool-down
- stretch, warm up, workout
- workout, stretching, jogging
A: warm up, workout, cool-down

Q: Which is NOT a guideline for youth to follow when strength training properly:
- use correct technique
- use smooth and controlled motions
- practice less resistance with more repititions
- practice more resistance and fewer repititions
A: practice more resistance and fewer repititions

Q: A concussion can lead to a dangerous brain injury if not treated properly.
- True (Yes!)
- False
A: True

Q: If you have persistent muslce pains it is okay to use pain releivers.
- True
- False (good job)
A: False

Q: When strength training one should inhale on the pushing phase of the lift.
- True
- False
A: False

Q: When in a sport or activity seek medical care if:
- you have moderate to severe pain
- pain interferes with regular sleep
- swelling occurs in the injured area
- all of the above (Excellent!)
A: all of the above

Q: Always have a spotter when using free weights.
- True (You bet!)
- False
A: True

Q: What is the target heart rate zone for my sister Michelle who is 20 years old?
- 200= mhr
- 120-170 bpm
- 200-220 bpm
- 190-220 bpm
A: 120-170 bpm

Q: According to the CDC, the best place to calculate your heart rate during exercise is:
- heart
- wrist (Alright!)
- chest
- adams apple
A: wrist

This is a 20 point question. Please post your fitness results AND explain them in a well thought out manner.

In the space below please post your baseline and final fitness results for the: mile, sit ups, sit and reach, pull ups (push ups), and shuttle run. Based on your results in each of these areas explain why you either stayed the same, regressed, or improved in these fintess areas throughout the semester.

This is worth 10 points. This is a 2 part question on Goals.

A) Did you achieve your goals that you set for yourself at the beginning of the semester. Why or Why not?

B) Using the SMART principle please write two new fitness or health goals now that this course is almost over. If you do not remember the SMART principle revist the following website:

http://www.healthybodyfitness.com/

Q: Intensity means how:
- often a person exercises
- long a person exercises
- much a person enjoys exercising
- hard a person exercises
A: hard a person exercises

Q: When your body adapts to your exercise load, you should:
- decrease the load slightly
- increase the load slightly
- change the kind of exercise you are doing
- stop exercising
A: increase the load slightly

Q: Which activity does NOT require a warm up?
- walking or slow jogging
- weight training
- baseball
- vigorous exercise
A: walking or slow jogging

Q: When should a cool-down begin?
- 10 minutes after exercise
- 20 minutes after exercise
- immediately following exercise
- 30 minutes after exercise
A: immediately following exercise

Q: Since 1900, except for one year, the leading cause of death in this country has been
- cancer
- cardiovascual disease
- diabetes
- hip replacement
A: cardiovascual disease

Q: The BEST way to lose body fat is to:
- use both diet and exercise
- control fat intake
- control calorie intake
- exercise to burn extra calories
A: use both diet and exercise

Q: Which of the following is NOT a benefit of muscular endurance exercise?
- increased resting heart rate
- decreased body fat
- ability to work longer without tiring
- stronger bones
A: increased resting heart rate

Q: To improve muscle strength, a person must:
- use weights
- increase the resistance used in exercise
- move body parts
- use special equipment
A: increase the resistance used in exercise

Q: Of the following, the BEST method for losing excess body fat is:
- doing spot exercises
- doing cardiovascular exercises
- using figure wrapping
- wearing non-porous garments
A: doing cardiovascular exercises

We all face challenges when setting goals and engaging in a fitness progam. Please list one challenge you faced sometime throughout the semester and then how did you overcome that challenge?

Besides gaining your PE credit, what positive gains in your fitness or health did you experience? (Do your clothes fit better, did you meet a new fitness partner, are you eating better)

Would you recommend the Guided Fitness course to a friend in the future? Why or why not?

Q: To help prevent heat exhaustion or heat stroke when exercising in hot weather,
- omit a warm-up
- start quickly
- drink more water
- increase your pulse
A: drink more water

Q: Physical activity done in short, fast burts is:
- aerobic
- anaerobic
- hyperkinetic
- graded
- silly
A: anaerobic

Q: Sports that BEST build cardiovascular fitness require
- many specialized skills
- bursts of activity and periods of rest
- lots of rest to restore exercise levels
- continuous activity
A: continuous activity

- many specialized skills
- bursts of activity and periods of rest
- lots of rest to restore exercise levels
- continuous activity
A: continuous activity

Q: Basal metabolism is energy used to
- gain minimal fat
- undergo maturation
- achieve fitness
- stay alive
A: stay alive

Q: Two important benefits of a regular program of physical activity are feeling good and                             .
- increased energy
- proper nutrition
- speed
- good grades
A: increased energy

Q: Power is the ability to:
- use strength quickly
- change body fat range
- maintain good posture while standing still or moving
- use muscles repeatedly without tiring
A: use strength quickly

Q: Doing more exercise than the body can handle may result in                            .
- cardiovascular fitness
- overuse injury
- biomechanical principles
- hypothermia
A: overuse injury

Q: Cold, clammy skin and symptoms of shock are signs of
- heat stroke
- heat exhaustion
- frostbite
- overuse injury
A: heat exhaustion

Q: Hypotermia can result from:
- exercising in hot weather
- losing fluids through perspiration
- drinking too much water in water in hot weather
- exercise in cold weather
A: exercise in cold weather

Q: The principle of overload states that
- it is foolish to exercise too much or too often
- exercising more than you normally do improves fitness
- decreasing regular exercise improves fitness
- lifting too much weight is harmful
A: exercising more than you normally do improves fitness

Q: The minimum amount of overload needed to build physical fitness is the
- threshold of training
- target fitness zone
- principle of specificity
- principke of overload
A: threshold of training

Q: Since 1900, except for one year, the leading cause of death in this country has been:
- cancer
- diabetes
- cardiovascular disease
- car accidents
A: cardiovascular disease

Q: A stroke causes damage to the:
- heart
- heart and brain
- brain
- kidneys
A: brain

Q: The target heart rate zone for a 20 year old with a resting heart rate of 60 is:
- 84-112
- 96-120
- 144-172
- none of the above
A: 144-172

Q: Bingeing and purging occur in:
- anorexia nervosa
- bulimia
- anorexia athletica
- obesity
A: bulimia

Q: Body fatness can be assessed by:
- skinfold measurements
- height
- weight
- calorie intake
A: skinfold measurements

Q: Which of the following is NOT a benefit of muscular endurance exercise?
- increased heart rate
- decreased body fat
- ability to work longer without tiring
- stronger bones
A: increased heart rate

Q: Which of the following is a guideline for resistance training?
- Hold your breath while you lift
- Do fast, sudeen power moves
- Use weights you can lift for up to 7-10 reps
- Compete with one friend for strength training
A: Use weights you can lift for up to 7-10 reps

A: You must be safe and follow the principles of progression and overload. You need to be injury fee in order to see gains in peformance

Q: The FIRST step in planning a personal fitness program is:
- rating your exersice benefits
- conducting baseline fitness assessments
- setting personal goals
- deciding what activities to do
- joining a gym
A: conducting baseline fitness assessments

Q: The FINAL step in planning a personal fitness program is:
- establish realistic goals
- write down your program
- rate benefits of activities
- evaluate your program
A: evaluate your program

Q: Assume you are an average tennis player. Describe three steps in a summer fitness program to improve your game a bit. (Utilize terms like FITT principle, heart rate, muscle endurance, agility, strength)
A: 1. cardiovascular endurance 2. speed 3. agility

Q: The FITT principle recommends keeping your heart rate in the target heart rate zone at least 3 days a week  for 15 minutes for cardiovascular gains.
- True
- False
A: False

Using the FITT principle, explain your excersise program used this semester. Was it a good plan? Will you continue this plan over the summer? Why or why not?

Q: When starting an exercise program how long should a person exercise?
- 5 x per week for 60 min
- 3 x per week for 20 min
- 7 x per week for 45 min
- 5 x per week for 45 min
A: 3 x per week for 20 min

Q: The key to a good fitness plan is to develop SMART goals. SMART is an acronym that stands for:
- Specific, Motor skill, Attainable, Realistic, Torture
- Specific, Measurable, Allowable, Realistic, Timed
- Specific, Measurable, Attainable, Realistic, Timed
- Specific, Meals, Athletes, Realistic, Timed
A: Specific, Measurable, Attainable, Realistic, Timed

Q: BMI stands for Body Mass Index.
- True
- False
A: True

Q: Obesity is defined as having a BMI of 25 or higher.
- True
- False
A: False

Q: A calorie is defined as a unit of energy supplied by food.
- True
- False
A: True

Q: 29.5% of Minnesota adolescents are considered obese.
- True (It is 24.6)
- False
A: False

Q: The two states with the lowest adolescent obesity is Colorado and Vermont.
- True
- False
A: False

Q: Baseline fitness tests are activities to determine your current fitness levels.
- True
- False
A: True