E2 total fitness plan

Question 1

what are the steps to developing a fitness plan

Answer 1

1-smart goals
2-select exercise for program
3-plan weekly routine based on FITT principle applied to fitness goal
4-monitor progress

Question 2

what are the three major types of goals?

Answer 2

1-performance goal
2-body composition goal
3-adherence goal

Question 3

how do you set up smart goals

Answer 3

1-realistic short term
2-intermediate long term
3-measurable
4-write goals
5-reward system

Question 4

how do you select exercised for your fitness program?

Answer 4

Target each of the five components of fitness
(cardiorespiratory endurance, muscular strength,
muscular endurance, flexibility, and body composition)

Question 5

what does FITT stand for

Answer 5

frequency
intensity
time
type

Question 6

what are the benefits of fitness during pregnancy

Answer 6

– Less weight gain
– Fewer discomforts
– Shorter labor
– Might even help prevent and treat gestational diabetes

Question 7

what are the ACSM exercise pregnancy prescriptions?

Answer 7

• 15 minutes per session. Duration gradually
  increased to 30 minutes
• Minimum of 3 days per week
• Avoid exercises with high risk of falls
• Moderate intensity unless cleared by health-care provider - rpe 4-6
  for higher intensity exercise
  .no quick jerk movements during 3rd trimester
  .avoid high temp conditions

Question 8

what are the physical and mental changes of aging

Answer 8

– Decreased cardiorespiratory function
– Increased body fat
– More fragile musculoskeletal system
– Decrease in bone and joint health
– Decreased muscle mass and function (sarcopenia)
– Changes in vision, taste, and smell senses
– Loss of brain cells and a decrease in neurotransmitters
– Loss of memory
– Hair thinning and changes in color

Question 9

what is the exercise prescription for older adults?

Answer 9

• Non-weight bearing exercises
• Weight-bearing exercises should be performed with
  balance support to avoid falls
• Exercise intensity should be at the lower end of the target heart rate range
• Exercise frequency limited to 3–4 days per week
• Exercise duration should be modified to meet the needs and abilities of
  each individual

Question 10

how does the Borg scale correlate to heart rate?

Answer 10

Rpe 12- 120bpm

Question 11

what does insulin act on

Answer 11

-liver
-muscle
-fat cells

Question 12

what are adapted sports

Answer 12

sports played only by people with disabilities

Question 13

what are inclusive sports

Answer 13

sports played by people with and without disabilities

Question 14

at what age should men and women consult a health care provider before starting a routine (older adult)

Answer 14

-men- 45
women- 55

Question 15

what are the steps to developing a wellness plan

Answer 15

1-smart goals
2-select wellness concept
3-plan behavior change
4-monitor progress