Test 2 Flashcards
Males under 40 and females under 50 and in good health do not need ________ ________ to begin an exercise program
Medical clearance
When it is humid it becomes difficult to cool-off because the air is already saturated with….
Moisture
What three things are heat related problems
- )Heat cramps
- ) Heat exhaustion
- ) Heat stroke
Characterized by muscle spasms or twitching of the limbs
Heat cramps
A condition that results in general weakness; fatigue; a drop in blood pressure; blurred vision; occasionally loss of consciousness; and profuse sweating with pale, clammy skin
Heat exhaustion
Excessively high body temperature that can lead to an extremely severe condition
Heat stroke
Reducing the risk of dehydration means drinking ____ or 16oz of water before starting your fitness walk
2 cups
During your walk drink 1 cup of water every ____ to ____ minutes during
15 to 20
After your walk drink…
As much water as you want
5 hot weather precautions
- ) Wear light colored, loose fitting clothing
- ) Walk during the coolest times of the day
- ) Reduce the intensity of your exercise
- ) Reduce the duration of your exercise
- ) Rest a regular intervals
When walking cold weather be sure _____ your clothing, also make sure you cover your _____ and ______
Layer
Head
Hands
Myth or truth?
Being in cold will cause you to catch a cold? If a myth when would you be more likely to catch a cold?
Myth, it is really viruses from others that are the primary cause of the common cold
When a car comes near you, what should you do?
Look directly in drivers eyes to determine if the driver has seen you
When you encounter a dog what should you do?
Do not run, do not stare it down. keep an eye on it and find the best course of action
For a protective spray to use on a dog what works fine for most dogs?
Water
4 safety tips for night walking
- ) Stay away from dark streets and alleys
- ) Walk with another person or group
- ) Let someone know your route and when you’ll be back
- ) Reflective clothing
4 things about overtraining
- ) Sudden unexpected weight loss
- ) Depression
- ) Insomnia
- ) Increased resting heart rate
4 foot care tips
- ) Wear comfortable socks and good-quality shoes that fit
- ) Keep your feet clean and dry
- ) Keep your toenails trimmed properly
- ) Pay attention to hot spots on your feet
What are two reasons walking with weights can be dangerous for beginners?
Additional weight can interfere with the natural walking rhythm, cause unnecessary muscle soreness and produce an exercise load that is too great for an untrained heart
A good warm up should include slow ______ and gentle _____
Walking
Stretching
3 reasons to warm up
- ) Increase muscle temperature
- ) Get your mind ready for exercise
- ) Allows your heart rate to increase gradually to your exercise heart rate
The most neglected portion of a workout is the ________
Cool down
Make sure to stretch only when your muscles are…
Completely warmed up
How long should you hold a static stretch? _____ to _____ seconds
10 to 30
3 stretches recommended for walking
- ) Deep breathing stretch
- ) Lunge stretch
- ) Standing quadriceps and shin stretch
What 2 things must be measured to determine your category of fitness when taking the Rockport Fitness Walking Test?
- ) The number of minutes and seconds it takes you to walk one mile
- ) Your heart rate immediately after finishing the mile
Two places to take your pulse are _____ _____ artery in your wrist (palm side of forearm) and the ________ artery in your neck along the wind pipe (Trachea)
Radial artery
Carotid artery
What are the advantages of taking a pulse for 10 second count vs a whole minute?
You will not get your exercise heart rate and your test result will not be valid
