final

Question 1

is it bad to lower your vo2 (oxygen) score?

Answer 1

yes

Question 2

what is a good way to train for ½ marathon?

Answer 2

start running program increasing distance and speed weekly

Question 3

how often should you train the same muscle group?

Answer 3

repeat after 48 hour rest

Question 4

how long do you have to exercise at low intensity to increase fat burn?

Answer 4

any amount of time

Question 5

what time of day is most effective for exercise benefits?

Answer 5

morning

Question 6

should you eat/drink protein before or after a workout to increase muscle?

Answer 6

neither… or both before and after

Question 7

what is the sequence of a quality fitness routine

Answer 7

warm up, exercise, cool down

Question 8

what can a person do to lose weight?

Answer 8

exercise at right intensity, correct food portion, time

Question 9

how can i tell if my metabolism is increasing?

Answer 9

lower percentage of body fat

Question 10

does it matter what workout zone i am in?

Answer 10

it depends on your goals

Question 11

what exercise is best to strengthen your heart?

Answer 11

cardiorespiratory and weight training

Question 12

what is not a symptom of overtraining?

Answer 12

decreased heart rate

Question 13

how can you make sure to have a good nights sleep?

Answer 13

reduce stress

Question 14

what is a principle of training progression?

Answer 14

follow F.I.T. frequency, intensity, time

Question 15

I.T. (interval training) can only be done with cardio (aerobic exerciese

Answer 15

no

Question 16

which is a component of exercise to achieve optimal brain power

Answer 16

walking outside

Question 17

how much water should you drink a day?

Answer 17

½ your body weight in ounces

Question 18

is fiber found in all foods?

Answer 18

no

Question 19

which is a way to get a healthy amount of sunshine?

Answer 19

spend time outside during midday

Question 20

what are types of flexibility exercises?

Answer 20

ballistic (bouncing w use of body weight), static (slow stretch of muscle 10-30 seconds), dynamic (repeated slow movements w progression), active stretching (holding a stretched position by using the agonist muscles in that group), proprioceptive neuromuscular facillitation (isometric contraction of muscle group followed by an assisted static stretch)

Question 21

what are the principles of training progression?

Answer 21

B.U.R.N. F.A.T and F.I.T.T.E.

Question 22

what does B.U.R.N. F.A.T. mean?

Answer 22

break exercise into smaller doses, up your H2O intake, rest with exercise, no sugar before or after exercise, fibrous diet, activity for life, train at your condition level

Question 23

what does F.I.T.T.E. mean?

Answer 23

frequency, intensity, time, type, enjoy

Question 24

what is mild dehydration?

Answer 24

<5% of body weight lost

Question 25

what is severe dehydration?

Answer 25

>5% of body weight lost

Question 26

what are factors that influence water loss?

Answer 26

exercise, excretion, climate, pregnancy, sickness

Question 27

why is water intake important?

Answer 27

movement of nutrients through body, removal of waste, maintain body temperature, joint lubrication, digestion

Question 28

what are benefits of rest?

Answer 28

repairs body, builds body up, restores energy, replenishes enzymes, improves mood, strengthens immune system, stress management, removal of waste, adds length and quality to life (and more but there are too many for me to type :( )

Question 29

what are hormones that affect rest?

Answer 29

epithalamin, serotonin, arginine vasotocin, melatonin

Question 30

what are strategies for fresh air?

Answer 30

lots of ventilation indoors, temperature 60-66 degrees when sleeping, keep house clean free of mold mildew and rotting food, have a plant, breathe deeply to expand lungs, keep away from rotting leaves and compost

Question 31

what are common indoor air pollutants?

Answer 31

pets, carbon monoxide, volatile organic compounds, mold, mildew, secondhand smoke, dust, pesticides

Question 32

what causes a deficiency of fresh air supply?

Answer 32

sedentary life, stooping posture, tight clothing, superficial breathing

Question 33

what results from a deficiency of fresh air supply?

Answer 33

not enough oxygen, waste isn't expelled, blood moves slow and becomes impure, skin become pale, digestion is hindered, body is more susceptible to disease

Question 34

what are benefits of fresh air?

Answer 34

purifies the blood, calms the nerves, stimulates appetite, makes digestion thorough and complete, encourages sound and refreshing sleep, rejuvenates the mind and spirit

Question 35

guidelines for sunshine

Answer 35

to produce vitamin D you need to be in the sun during midday, go for walk daily, avoid sunburn, open the curtains/ blinds, eat a low fat diet

Question 36

what are the different types of strength training?

Answer 36

isometric exercise (strength exercise with little to no movement aka a plank), isotonic exercise (exercise through the full range of motion), eccentric (lengthening of the muscle), concentric (shortening of the muscle), set (a group of repetitions), repetition (performing the specific exercise one time), weight training (exercises performed with the use or weights and bars as resistance), body weight exercises, plyometrics (explosive movements)

Question 37

how to we achieve energy balance?

Answer 37

balanced diet, normal weight, exercise, 7-8 hours of sleep each night, no smoking, no alcohol, relax control stress and stay connected

Question 38

characteristics of I.T.

Answer 38

interval or intermittent training, high intensity exercise followed by low intensity exercise, can be done with cardiorespiratory and strength training, improves aerobic capacity, have an exercise to rest ratio of 1:2 or 1:1

Question 39

6 nutrients we need

Answer 39

fat, protein, carbohydrates, fiber, vitamins, and minerals

Question 40

what are the 3 food classifications?

Answer 40

macronutrients, micronutrients, fiber and water

Question 41

how do fats and carbs work together?

Answer 41

fats require carbs to metabolize completely

Question 42

what meal should be the smallest of the day?

Answer 42

dinner

Question 43

what are ways to foster optimal brain function?

Answer 43

nutrition, exercise, light, deep breathing, quality sleep, water, develop supportive network, brain enhancing music

Question 44

what are benefits of physical activity?

Answer 44

boosts self-esteem, decreases feelings of anxiety and depression, enhances performance, improves muscle tone strength and body shape, better circulation, increases longevity, protects against and helps manage major diseases,

Question 45

good ways to burn fat

Answer 45

exercise everyday, walk, lift weights, eat breakfast (bulk of calories), eat light supper, drink water, cut out fat and sugar, don't eat at night

Question 46

time, type, frequency for different exercises

Answer 46

aerobic: moderate intensity 30 min 5 days a week or vigorous activity 20 min 3 days a week strength: 2-3 days a week flexibility: 2-3 days a week but ideally daily