Chapter 7

Question 1

What do you do when developing a personal fitness plan

Answer 1

Set goals

Select activities

Set a FITT

Set up a system of mini goals and rewards

Include lifestyle physical activity in your program

Develop tools for monitoring your progress

Make a commitment

Question 2

What should the FITT be at

Answer 2

Frequency = 3 days

Intensity = 60% of MHR = 150mins

Duration = 20mins

Type = Cardio

Question 3

When setting goals what should you do

Answer 3

Set general and specific goals

Set long term and short term goals

Set realistic goals

Question 4

What should you do when selecting activities

Answer 4

Set activities for each component of health related fitness

Fun and interesting

Your current skill and fitness level

Time and convenience

Cost

Any special health needs

Identify favourite activity

Develop motivation via reward system

Question 5

What should you do when setting mini goals

Answer 5

Break specific goals into several steps

Set a target date for each step and allow several weeks between mini goals

Question 6

POTENTIAL TRIVIA QUESTION

Who ran the most marathons in a year

How many

Answer 6

Larry Macon

239

Question 7

How can you develop tools for monitoring progress

Answer 7

Program logs

Progress graphs

Question 8

How can you make a commitment

Answer 8

Sign a contract

Question 9

How do you maintain your program

Answer 9

Be safe

Use variety of exercsie options

Keep an exercise journal

Reward yourself

Choose other healthy lifestyle behaviours

Question 10

What should we consider when choosing footwear

Answer 10

Consider:

activities
Location
Intensity of workouts
Foot type

Check fit and style

Question 11

What types of sleep are there

Answer 11

REM - rapid eye movement

Non REM

Question 12

What happens during REM

Answer 12

persons brain activity is high and dreams occur continuously

Question 13

What happens during Non REM

Answer 13

Characterised by slow and even brain wave patterns