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Walking for Fitness > Test 2 > Flashcards

Test 2 Flashcards

1
Q

Males under 40 and females under 50 and in good health do not need ________ ________ to begin an exercise program

A

Medical clearance

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2
Q

When it is humid it becomes difficult to cool-off because the air is already saturated with….

A

Moisture

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3
Q

What three things are heat related problems

A
  1. )Heat cramps
  2. ) Heat exhaustion
  3. ) Heat stroke
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4
Q

Characterized by muscle spasms or twitching of the limbs

A

Heat cramps

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5
Q

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

A

Heat exhaustion

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6
Q

Excessively high body temperature that can lead to an extremely severe condition

A

Heat stroke

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7
Q

Reducing the risk of dehydration means drinking ____ or 16oz of water before starting your fitness walk

A

2 cups

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8
Q

During your walk drink 1 cup of water every ____ to ____ minutes during

A

15 to 20

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9
Q

After your walk drink…

A

As much water as you want

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10
Q

5 hot weather precautions

A
  1. ) Wear light colored, loose fitting clothing
  2. ) Walk during the coolest times of the day
  3. ) Reduce the intensity of your exercise
  4. ) Reduce the duration of your exercise
  5. ) Rest a regular intervals
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11
Q

When walking cold weather be sure _____ your clothing, also make sure you cover your _____ and ______

A

Layer
Head
Hands

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12
Q

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?

A

Myth, it is really viruses from others that are the primary cause of the common cold

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13
Q

When a car comes near you, what should you do?

A

Look directly in drivers eyes to determine if the driver has seen you

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14
Q

When you encounter a dog what should you do?

A

Do not run, do not stare it down. keep an eye on it and find the best course of action

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15
Q

For a protective spray to use on a dog what works fine for most dogs?

A

Water

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16
Q

4 safety tips for night walking

A
  1. ) Stay away from dark streets and alleys
  2. ) Walk with another person or group
  3. ) Let someone know your route and when you’ll be back
  4. ) Reflective clothing
17
Q

4 things about overtraining

A
  1. ) Sudden unexpected weight loss
  2. ) Depression
  3. ) Insomnia
  4. ) Increased resting heart rate
18
Q

4 foot care tips

A
  1. ) Wear comfortable socks and good-quality shoes that fit
  2. ) Keep your feet clean and dry
  3. ) Keep your toenails trimmed properly
  4. ) Pay attention to hot spots on your feet
19
Q

What are two reasons walking with weights can be dangerous for beginners?

A

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

20
Q

A good warm up should include slow ______ and gentle _____

A

Walking

Stretching

21
Q

3 reasons to warm up

A
  1. ) Increase muscle temperature
  2. ) Get your mind ready for exercise
  3. ) Allows your heart rate to increase gradually to your exercise heart rate
22
Q

The most neglected portion of a workout is the ________

A

Cool down

23
Q

Make sure to stretch only when your muscles are…

A

Completely warmed up

24
Q

How long should you hold a static stretch? _____ to _____ seconds

A

10 to 30

25
Q

3 stretches recommended for walking

A
  1. ) Deep breathing stretch
  2. ) Lunge stretch
  3. ) Standing quadriceps and shin stretch
26
Q

What 2 things must be measured to determine your category of fitness when taking the Rockport Fitness Walking Test?

A
  1. ) The number of minutes and seconds it takes you to walk one mile
  2. ) Your heart rate immediately after finishing the mile
27
Q

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)

A

Radial artery

Carotid artery

28
Q

What are the advantages of taking a pulse for 10 second count vs a whole minute?

A

You will not get your exercise heart rate and your test result will not be valid

Walking for Fitness (4 decks)

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