Putting Together a Complete Fitness Program Flashcards
What is the fifth of 7 steps for developing a personal fitness plan?
A ) Set a Target Frequency, Intensity, & Time for Each Activity
B ) Include Lifestyle Physical Activity in Your Program
C ) Set Up a System of Mini-Goals & Rewards
D ) Set Goals
B )
What is the first of 7 steps for developing a personal fitness plan?
A ) Include Lifestyle Physical Activity in Your Program
B ) Set Up a System of Mini-Goals & Rewards
C ) Make a commitment
D ) Set Goals
D )
What is the fourth of 7 steps for developing a personal fitness plan?
A ) Include Lifestyle Physical Activity in Your Program
B ) Set Up a System of Mini-Goals & Rewards
C ) Make a commitment
D ) Set Goals
B )
What is the recommended range of training frequency to develop or maintain cardiorespiratory endurance fitness?
A ) 3-5 days/week B ) 2-5 days/week C ) 2-4 days/week D ) 2-7 days/week E ) 3-4 days/week
A )
Which of the following physical activities would be inappropriate to develop cardiorespiratory fitness in a beginning tennis player?
A ) Jogging
B ) Tennis
C ) Swimming
D ) Walking
D )
What is the recommended range of training frequency for resistance training?
A ) 3-5 days/week
B ) 4-7 days/week
C ) 2-3 days/week
D ) 3-4 days/week
C ) Non consecutively
What is the minimum recommended training frequency for flexibility training?
A ) 5-7 days/week
B ) 2-3 days/week
C ) 3-5 days/week
D ) 4-5 days/week
B )
What is the ideal recommendation of training frequency for flexibility training?
A ) 5-7 days/week
B ) 2-3 days/week
C ) 3-5 days/week
D ) 4-5 days/week
A )
What is the recommended intensity for cardio-respiratory fitness training?
A ) 30 / 40-89% MHR
B ) 57 / 64-95% MHR
C ) 57 / 64-95% HRR
D ) A & C
B )
Which of the following responses is not an exercise guideline for Children (5-11 yrs) & Adolescents (12-17 yrs)?
A ) Make sure children are developmentally capable of participating in an activity.
B ) Should perform at least 60 minutes of moderate- to vigorous-intensity aerobic physical activity per day.
C ) Should perform at least 75 minutes of moderate- to vigorous-intensity aerobic physical activity per day.
D ) During family outings, dynamic activities should be chosen.
C )
Which of the following responses is not an exercise guideline for Pregant Women?
A ) Monitor exercise by using HR rather than RPE
B ) Favor non- or low-weight bearing exercises
C ) Continue mild-to-moderate exercise routines at least 3 times a week:
D ) See your physician about possible modifications needed for your particular pregnancy.
A )
What is the recommended RPE for pregnant women exercising?
A ) 3-6
B ) 8-10
C ) 11-13
D ) 5-7
C )
Which of the following responses should a pregnant woman avoid?
A ) prolonged periods of motionless standing
B ) mountain climbing
C ) exercise in the supine position (lying on your back) after the 1st trimester
D ) A & C
E ) All of the above
E )
What is the recommended kegel exercising guidelines for pregnant women?
A ) 2 sets of 15 kegel exercises
B ) 3-5 sets of 10 kegel exercises
C ) 2-3 sets of 10 kegel exercises
D ) 4 sets of 12 kegel exercises
B )
Kegel exercises involve tightening the muscles of the pelvic floor for:
A ) 5-10 seconds
B ) 3-5 seconds
C ) 5-15 seconds
D ) 10-20 seconds
C )
