Chapter 13 - Comprehensive Program Design

Question 1

Warm-up

Answer 1

At least 5-10 minutes of low- to moderate-intensity cardiorespiratory and muscular endurance activities

Question 2

Conditioning

Answer 2

At least 20-60 minutes of aerobic, resistance, neuromotor, andlor sports activities

Question 3

Cool-down

Answer 3

At least 5 - 10 minutes of low- to moderate-intensity cardiorespiratory and muscular endurance activities

Question 4

Flexibility

Answer 4

At least 10 minutes of stretching exercises performed after the warm-up or cool-down phase

Question 5

Morbidity

Answer 5

The amount of disease in a given population.

Question 6

Mortality

Answer 6

The amount of death in a population.

Question 7

Metabolism

Answer 7

The rate at which body tissues break down and utilize energy consumed.

Question 8

Depression

Answer 8

Marked by feelings of sadness and unhappiness along with being self-critical and having low self-esteem.

Question 9

Anxiety

Answer 9

An emotional state marked by excessive anticipatory worry and tension.

Question 10

Fear

Answer 10

A reaction to a present danger.

Question 11

Anxiety-related worry

Answer 11

Related to upcoming events, real or imagined, over which the person has little control over.

Question 12

F in FITT-VP

Answer 12

Frequency

Question 13

I in FITT-VP

Answer 13

Intensity

Question 14

1st T in FITT-VP

Answer 14

Time

Question 15

2nd T in FITT-VP

Answer 15

Type

Question 16

V in FITT-VP

Answer 16

Volume

Question 17

P in FITT-VP

Answer 17

Progression

Question 18

Frequency

Answer 18

The amount of sessions per week of working out.

Question 19

Intensity

Answer 19

How hard a workout is for someone.

Question 20

Time

Answer 20

The amount of time in which the exercise is done.

Question 21

Recommendations for moderate activity

Answer 21

At least 30 minutes on 5 days a week for a total of 150 minutes in a week.

Question 22

Recommendations for Vigorous activity

Answer 22

20-25 minutes a day for at least 3 days a week for a total of 75 minutes per week.

Question 23

Type (mode)

Answer 23

The activity that you will be doing.

Question 24

Volume

Answer 24

The amount of work being done.

Question 25

MET

Answer 25

Metabolic equivalent. The ratio of the rate of energy expended during an activity to the rate of energy expended at rest.

Question 26

Kilocalorie

Answer 26

The energy needed to increase the temperature of 1 kg of water by 1 degree Celsius.

Question 27

MET-min

Answer 27

An index of energy expenditure that quantifies the total amount of physical activity performed in a standardized manner across individuals and types of activities.

Question 28

Frequency

Answer 28

How often the workouts are taking place in a week.

Question 29

Flexibility training

Answer 29

Flexibility exercises have the potential to improve joint range of motion and physical function.

Question 30

Muscular fitness

Answer 30

Muscular fitness includes both muscular strength and muscular endurance.

Question 31

Muscle strength

Answer 31

The ability of a muscle or muscle group to exert force.

Question 32

Muscular endurance

Answer 32

The ability of a muscle or muscle group to continue to perform without fatigue.

Question 33

Neuromotor Exercise

Answer 33

Involves motor skills including balance, coordination, agility, and proprioceptive training.

Question 34

Coordination

Answer 34

The ability to use the senses, such as sight and hearing, together with body parts in performing tasks smoothly and accurately.

Question 35

Balance

Answer 35

The maintenance of equilibrium while stationary or moving.

Question 36

Power

Answer 36

The rate at which one can perform work.

Question 37

Reaction time

Answer 37

The time elapsed between stimulation and the beginning of the response.

Question 38

Plyometrics

Answer 38

Exercises that link strength

with speed of movement to produce power.