Test 3

Question 1

Exercise is like _________ to be beneficial you need the right type and the right amount

Answer 1

Medicine

Question 2

The Rockport Walking Programs correspond to your _____ ______ amount

Answer 2

Cardiovascular fitness

Question 3

In the FITT principle the F is for…

Answer 3

Frequency

Question 4

In the FITT principle the I is for…

Answer 4

Intensity

Question 5

In the FITT principle the T is for…

Answer 5

Time

Question 6

In the FITT principle the 2nd T is for..

Answer 6

Type

Question 7

A guideline for fitness walking is to keep your exercise heart rate between ____ and ___ % of your maximum HR

Answer 7

60 to 80%

Question 8

To find your maximum heart rate take ____ minus your ____

Answer 8

220- age

Question 9

Beginning fitness walkers should start out between ____ and ___%

Answer 9

60 and 70%

Question 10

Advanced fitness walkers may choose between ____ and ____%

Answer 10

80 and 90%

Question 11

What is the recommended duration (time) to walk at your prescribed heart rate? ___ to ____ minutes

Answer 11

20 to 60 minutes

Question 12

Aerobic exercise can help do what three thing to benefit your health?

Answer 12

1. ) Develop cardiovascular fitness
2. ) Reduce cardiovascular disease
3. ) Help lower body fat

Question 13

5 physical fitness components

Answer 13

1. ) Body composition
2. ) Strength
3. ) Muscular endurance
4. ) Flexibility
5. ) Cardiovascular endurance

Question 14

A total Health-Related Physical Fitness Program includes what 6 parts?

Answer 14

1. ) Warm up walking
2. ) Gentle stretch
3. ) Fitness walking @ exercise heart rate
4. ) Cool down walking
5. ) Strength and muscle endurance exercises
6. ) Cool down stretching (flexibility stretching)

Question 15

Correct technique is landing on your _____ not flat-footed or on the ball of your foot

Answer 15

Heel

Question 16

To receive optimal benefits from fitness walking it is necessary to walk at a ____ ____

Answer 16

Brisk pace

Question 17

Working on walking techniques will increase what 3 things

Answer 17

1. ) Speed
2. ) Stride length
3. ) Efficiency

Question 18

Which wastes useful energy when walking?

Answer 18

Vertical energy

Question 19

What are the 2 Race Walking rules?

Answer 19

1. ) Must keep one foot in contact with ground at all times

2. ) Support leg must be straight, in vertical condition

Question 20

3 ways to make your walking Higher-Intensity or more difficult than just walking faster or raising your arms

Answer 20

1. ) Hill walking
2. ) Treadmill walking
3. ) Stair walking

Question 21

Name 3 other aerobic activities besides walking?

Answer 21

1. ) Swimming
2. ) Dancing
3. ) Kick boxing

Question 22

Fitness walking performed at a speed that produces desirable health benefits

Answer 22

Brisk pace

Question 23

To walk with a minimum effort

Answer 23

Efficiency

Question 24

Walking performed with a minimum of up-and-down movement

Answer 24

Horizontal movement

Question 25

The rate at which walking is performed

Answer 25

Speed

Question 26

The distance covered as measured from the toes of the back foot to the heel of the front foot

Answer 26

Stride length

Question 27

A type of up and down movement the wastes useful energy for walking

Answer 27

Vertical energy

Question 28

8 fitness walking tips

Answer 28

1. ) Posture and alignment
2. ) Heel contact
3. ) Push off
4. ) Heel-to-toe roll
5. ) Arm swing
6. ) Hip movement
7. ) Leg glide
8. ) The racewalk

Question 29

How many absences can you have before it counts against you

Answer 29

2

Question 30

After 2 absences what happens?

Answer 30

2 points off the final semester grade

Question 31

How many absences will result in you not receiving credit for the class?

Answer 31

5 (excused or unexcused)

Question 32

If you meet the required 150 miles or more your grade will be…

Answer 32

100

Question 33

If you make 140-150 miles your grade will be…

Answer 33

90

Question 34

If you make 130-140 miles your grade will be…

Answer 34

80

Question 35

If you make 120-130 miles you grade will be…

Answer 35

70

Question 36

Anything below 120 miles earns a grade of…

Answer 36

65