Finals

Question 0

Target heart rate

Answer 0

MHR (205)x(.6) THR=184

Question 1

Find max heart rate

Answer 1

220-15 (age) =205

Question 2

How many calories equal one pound?

Answer 2

3,500

Question 3

How many calories are in a gram of fat?

Answer 3

9

Question 4

How many calories are in a gram of carbs?

Answer 4

4

Question 5

How many calories are in a gram of protein?

Answer 5

4

Question 6

Will carbs and proteins that are not burned off be converted to fat?

Answer 6

Yes

Question 7

What is the 1st nutrient burned off during exercise?

Answer 7

Sugar

Question 8

What is the final time period in a person’ life when fat cells are formed?

Answer 8

During the growth spurt of adolescence

Question 9

Three principles of training

Answer 9

Overload
Progression
Specificity

Question 10

Overload

Answer 10

The body will become stronger and function better if increased demands are placed upon it

Question 11

Progression

Answer 11

Slowly and gradually increase the amount of work for improvement to occur

Question 12

Specificity

Answer 12

Specific exercises will improve specific components of fitness in specific body parts

Question 13

What does F.I.T. stand for and mean?

Answer 13

Frequency-how often
Intensity-how hard
Time-how long

Question 14

Name the five health related components of fitness

Answer 14

Cardiovascular
Flexibility
Muscular strength
Muscular endurance
Body composition

Question 15

Cardiovascular Fitness

Answer 15

Ability of heart, blood, blood vessels, and respiratory system to supply oxygen to muscles during exercise

Question 16

Flexibility

Answer 16

Range of movement possible at various joints

Question 17

Muscular Strength

Answer 17

Ability of muscle groups to apply maximal force against a resistance one time

Question 18

Muscular Endurance

Answer 18

Ability of muscle groups to repeat muscle movements for a long period of time

Question 19

Body Composition

Answer 19

Ratio of fat to lean muscle mass

Question 20

F.I.T. Guidelines for Flexibility

Answer 20

Frequency=everyday
Intensity=stretch slowly until mild tension is felt
Time=static-hold for 15-30 seconds

Question 21

F.I.T. Guidelines for Cardiovascular Fitness

Answer 21

Frequency=everyday
Intensity=60-90% MHR
Time= 60 minutes

Question 22

F.I.T. Guidelines for Muscular Endurance

Answer 22

Frequency=every other day per large muscle group, 3-4x per week
Intensity=30-50% of MHR
Time=12-20 reps, 1-3 sets

Question 23

F.I.T. Guidelines for Muscular Strength

Answer 23

Frequency=every other day
Intensity=60-90% of MHR
Time= 4-8 reps, 1-3 reps

Question 24

F.I.T. Guidelines for Body Composition

Answer 24

No F.I.T. Guidelines

Question 25

Name the 6 primary health risk factors you CAN control

Answer 25

``` Activity level Obesity High B.P. Stress High cholesterol Smoking ```

Question 26

Name the 3 primary health risk factors you CANNOT control

Answer 26

Gender Heredity Age

Question 27

Physical Fitness (define)

Answer 27

The ability to carry out daily tasks without undue fatigue, handle emergency situations, and possess sufficient energy to enjoy leisure time pursuits

Question 28

Is muscle more dense than fat?

Answer 28

Yes

Question 29

Can muscle turn to fat?

Answer 29

No

Question 30

Does body weight determine a person's fitness level?

Answer 30

Yes

Question 31

Muscle soreness

Answer 31

Caused by chemical changes and microscopic tears in fibers and connective tissue

Question 32

Benefits of a cool down

Answer 32

Prevents blood from pooling Allows for better blood and oxygen circulation Prevents muscle soreness Allows body temp and heart rate to return to normal

Question 33

Why must overload be placed on the body in order to improve physical fitness?

Answer 33

The body will become stronger and function better

Question 34

Why is everyone's overload different?

Answer 34

Because of body composition

Question 35

What is the main difference between static stretching and dynamic stretching?

Answer 35

Static stretching moves the muscle to its stretching point and holds, dynamic stretching is a slow and continuous stretch

Question 36

What factors will reduce your risk of injury during weight training?

Answer 36

A spotter and warming up

Question 37

What is the best way to lose weight safely?

Answer 37

Eat healthy and exercise

Question 38

What is the value of exercising with a friend?

Answer 38

Motivation and spotter

Question 39

What was the major benefit you received from this class?

Answer 39

Learned a lot about how to be healthy and fit

Question 40

Label major muscle groups, see chart

Answer 40

.