STARTING A FITNESS PROGRAM

Question 1

can have immediate and long-term health benefits. Most importantly, regular activity can improve your quality of life.

Answer 1

Physical activity and exercise

Question 2

is an essential aspect of maintaining a healthy and active lifestyle. Whether an individual seeks to improve his/her strength, endurance, flexibility, or overall well-being, engaging in a well-rounded fitness program can have a profound impact to one’s physical and mental health.

Answer 2

fitness training

Question 3

5 STEPS FOR STARTING A FITNESS PROGRAM

Answer 3

1. ASSESS YOUR FITNESS LEVEL
2. DESIGN YOUR FITNESS PROGRAM
3. ASSEMBLE YOUR EQUIPMENT
4. GET STARTED
5. MONITOR YOUR PROGRESS

Question 4

also known as a __________, comprises a series of exercises that help evaluate your overall health and physical status. A wide range of standardized tests is used for these exams, including body composition tests, cardio stress tests, endurance tests, and range of motion tests.

Answer 4

fitness test or fitness assessment

Question 5

Before starting a fitness program, it is important to share your medical history with your trainer and get the necessary approval from a healthcare provider to proceed.

Answer 5

General health evaluation

Question 6

Most fitness specialists will use one or more screening tools to help determine your baseline health. This may include obtainingvital sign measurementssuch as_____,___________,______,_______

Answer 6

height, weight,resting heart rate (RHR), and resting blood pressure (RBP).

Question 7

Many trainers will also use a________comprising seven or more questions about your general health.Among the questions, you may​ beaskedabout the medications you take, any problems you have with dizziness or pain, or any medical condition that may impair your ability to exercise.

Answer 7

Physical Activity Readiness questionnaire

Question 8

describes the components that comprise your total body weight, including your muscles, bones, and fat.

Answer 8

Body composition

Question 9

Three most common methods for estimating body composition

Answer 9

1. BIA Bioelectric impedance analysis
2. BMI body mass index
   skinfold measurement

Question 10

electrical signals are sent from electrodes through the soles of your feet to your abdomen to estimate your body composition

Answer 10

Bioelectric impedance analysis

Question 11

is a generalized calculation of body fat based on height and weight.

Answer 11

BMI

Question 12

Duringskinfold measurements, ____ are used to estimate how much body fat there is in a fold of skin.

Answer 12

calipers

Question 13

also known as stress testing, measures how efficiently your heart and lungs work to supply oxygen and energy to your body during physical activity.

Answer 13

cardiovascular endurance testing

Question 14

ne easy cardiovascular assessment test that is easy to perform is the

Answer 14

YMCA step test

Question 15

measures the maximal amount of force a muscle group can exert at one time.

Answer 15

strength testing

Question 16

measures the length of time a muscle group can contract and release before it fatigues.

Answer 16

muscle endurance testing

Question 16

Measuring theflexibility of your joints is vital in determining whether you have postural imbalances, foot instability, or limitations in your range of motion.

Answer 16

flexibility testing

Question 17

Sometimes called the zipper test,evaluates the flexibility and mobility of your shoulder joint.

Answer 17

shoulder flexibility testing

Question 18

This is used to measure tightness in your lower back and hamstring muscles.

Answer 18

Sit-And-Reach Testing

Question 19

is used to measure tightness in your lower back

Answer 19

Trunk lift testing

Question 20

It is performed while lying face-down on the floor. With your arms at your side, you would be asked to lift your upper body with just your back muscles. Flexibility is measured by how many inches you can lift yourself off the ground

Answer 20

Trunk lift testing

Question 21

is performed on the floor with your legs fully extended. Flexibility is measured by how many inches your hands are from your feet when reaching forward.

Answer 21

Sit-And-Reach Testing

Question 22

As you design your fitness program, keep these points in mind: 8 POINTS

Answer 22

Consider your fitness goals.
Create a balanced routine
Start low and progress slowly
Build activity into your daily routine
Plan to include different activities
Try High interval Intensity Training
Allow time for recovery
put it on paper

Question 23

Are you starting a fitness program to help lose weight? Or do you have another motivation, such as preparing for a marathon? Having clear goals can help you gauge your progress and stay motivated.

Answer 23

Consider your fitness goals.

Question 24

Get at least 150 minutes of moderate aerobic activity or 75 minutes of vigorous aerobic activity a week, or a combination of moderate and vigorous activity.

Answer 24

Create a balanced routine

Question 25

you’re just beginning to exercise, start cautiously and progress slowly. If you have an injury or a medical condition, consult your doctor or an exercise therapist for help designing a fitness program that gradually improves your range of motion, strength and endurance.

Answer 25

Start low and progress slowly

Question 26

Finding time to exercise can be a challenge. To make it easier, schedule time to exercise as you would any other appointment. Plan to watch your favorite show while walking on the treadmill, read while riding a stationary bike, or take a break to go on a walk at work.

Answer 26

Build activity into your daily routine

Question 27

Different activities (cross-training) can keep exercise boredom at bay. Cross-training using low-impact forms of activity, such as biking or water exercise, also reduces your chances of injuring or overusing one specific muscle or joint. Plan to alternate among activities that emphasize different parts of your body, such as walking, swimming and strength training.

Answer 27

Plan to include different activities

Question 28

In high-interval intensity training, you perform short bursts of high-intensity activity separated by recovery periods of low-intensity activity.

Answer 28

Try High interval Intensity Training

Question 29

Many people start exercising with frenzied zeal — working out too long or too intensely — and give up when their muscles and joints become sore or injured. Plan time between sessions for your body to rest and recover.

Answer 29

Allow time for recovery.

Question 30

A written plan may encourage you to stay on trac

Answer 30

Put it on paper.

Question 31

shoes that are lighter in weight than

Answer 31

running shoes

Question 32

more supportive shoes

Answer 32

cross training shoes

Question 33

5 tips to get started

Answer 33

Start slowly and build up gradually
Break things if you have to

Question 34

Give yourself plenty of time to warm up and cool down with easy walking or gentle stretching. Then speed up to a pace you can continue for five to 10 minutes without getting overly tired. As your stamina improves, gradually increase the amount of time you exercise. Work your way up to 30 to 60 minutes of exercise most days of the week.

Answer 34

Start slowly and build up gradually
Break things if you have to
Be creative
Listen to your body
Be flexible

Question 35

You don’t have to do all your exercise at one time, so you can weave in activity throughout your day.

Answer 35

Break things if you have to

Question 36

Maybe your workout routine includes various activities, such as walking, bicycling or rowing. But don’t stop there. Take a weekend hike with your family or spend an evening ballroom dancing. Find activities you enjoy to add to your fitness routine.

Answer 36

be Creative

Question 37

If you feel pain, shortness of breath, dizziness or nausea, take a break. You may be pushing yourself too hard.

Answer 37

listen to your body

Question 38

Retake your personal fitness assessment six weeks after you start your program and then again every few months.

Answer 38

Monitor your progress