Chapter 7

Question 1

T/F: the first step to planning a fitness or wellness program is to set goals

Answer 1

T

Question 2

T/F: when planning a fitness program it is not important to choose activities you enjoy

Answer 2

F

Question 3

T/F: getting adequate sleep is a key factor in your ability to maintain a regular exercise program

Answer 3

T

Question 4

T/F: exercising with friends is not a good idea, since it may reduce your modivation

Answer 4

F

Question 5

T/F; it is important to remove all stress from your life in order to achieve a high level of wellness

Answer 5

F

Question 6

Steps to develop a personal fitness plan (4)

Answer 6

1. set your goals
2. select exercises for your fitness program
3. plan your weekly fitness routine
4. monitor your progress

Question 7

The most important step to establish a personal fitness plan

Answer 7

set your goals

Question 8

Three major types of fitness goals

Answer 8

performance goal, adherence goal, body composition goal

Question 9

Performance goals are

Answer 9

specific short, intermediate, and long term targets for improving your cardiovascular, muscular strength, and endurance, and flexability

Question 10

Body composition goals

Answer 10

can be measured by changes in body weight, BMI, or other measures of body composition, including how well your clothes fit

Question 11

adherence goals

Answer 11

setting a goal to exercise a specific number of days per week

Question 12

Guidelines to help you establish personal fitness goals (5)

Answer 12

1. set realistic short term goals,
2. set intermediate and long term goals,
3. extablish goals that can be measured,
4. put goals in writing,
5. establish a reward system for achieving goals

Question 13

Most cardiorespiratory health benefits occur within this many minutes per week of moderate intensity aerobic exercise

Answer 13

120-150

Question 14

training to improve muscular strength and endurance plan

Answer 14

2-3 days per week on non-consecutive days, 2-3 sets of each exercise with 6-15 reps of each set

Question 15

training to improve flexibility guidelines

Answer 15

2-7 days per week, 1-4 reps of 15-30 seconds each

Question 16

T/F: A good way to track your progress is to have test your fitness at regular intervals, such as every three months

Answer 16

T

Question 17

What principle will help you plan your weekly fitness routine

Answer 17

FITT

Question 18

What is a useful tool to help monitor your ongoing progress

Answer 18

training logs

Question 19

T/F: doing activities that you enjoy will make your fitness program less successful

Answer 19

F

Question 20

T/F: if you have special health concerns you should consult a doctor before creating your fitness program

Answer 20

T

Question 21

T/F: muscles should be stretched at least 2 days a week when muscles are cold

Answer 21

F

Question 22

T/F: it is important to take a gradual approach to exercise and not over to di when starting a fitness program

Answer 22

T

Question 23

T/F: it is best to exercise in a regular and consistent pattern

Answer 23

T

Question 24

Two ways to increase your motivation to work out

Answer 24

work out with friends, and vary your training activities

Question 25

T/F: getting enough sleep is not important to having a successful fitness program

Answer 25

F

Question 26

T/F; exercise programs should evolve over time to handle the changes in your life

Answer 26

T

Question 27

Wellness concepts to build a wellness program around(5)

Answer 27

1. diet,
2. stress management,
3. sexually transmitted infections,
4. addiction and substance abuse,
5. health-care choices

Question 28

T/F: substance abuse always leads to addiction

Answer 28

F

Question 29

By grade 12, this percentage of students have tried smoking

Answer 29

54%

Question 30

this percentage of correct medical diagnoses depend on what you tell your medical professional about your symptoms

Answer 30

70%

Question 31

Which are the most important aspects of wellness to change

Answer 31

the ones that are having the greatest impact on your health

Question 32

T/F: a detailed plan of action is essential for using behavior modification to change your unhealthy behaviors

Answer 32

T

Question 33

T/F: it is important to start a new behavior slowly because you will be more likely to maintain that habit

Answer 33

T

Question 34

Length of short-term goals

Answer 34

2-6 months

Question 35

Length of intermediate goals

Answer 35

6-12 months

Question 36

Length of long-term goals

Answer 36

12 + months

Question 37

Steps to develop a wellness plan(4)

Answer 37

1. establish goals,
2. select wellness concepts to build your wellness program,
3. plan your behavior changes for wellness,
4. monitor your progress