Test 3 Flashcards
Exercise is like _________ to be beneficial you need the right type and the right amount
Medicine
The Rockport Walking Programs correspond to your _____ ______ amount
Cardiovascular fitness
In the FITT principle the F is for…
Frequency
In the FITT principle the I is for…
Intensity
In the FITT principle the T is for…
Time
In the FITT principle the 2nd T is for..
Type
A guideline for fitness walking is to keep your exercise heart rate between ____ and ___ % of your maximum HR
60 to 80%
To find your maximum heart rate take ____ minus your ____
220- age
Beginning fitness walkers should start out between ____ and ___%
60 and 70%
Advanced fitness walkers may choose between ____ and ____%
80 and 90%
What is the recommended duration (time) to walk at your prescribed heart rate? ___ to ____ minutes
20 to 60 minutes
Aerobic exercise can help do what three thing to benefit your health?
- ) Develop cardiovascular fitness
- ) Reduce cardiovascular disease
- ) Help lower body fat
5 physical fitness components
- ) Body composition
- ) Strength
- ) Muscular endurance
- ) Flexibility
- ) Cardiovascular endurance
A total Health-Related Physical Fitness Program includes what 6 parts?
- ) Warm up walking
- ) Gentle stretch
- ) Fitness walking @ exercise heart rate
- ) Cool down walking
- ) Strength and muscle endurance exercises
- ) Cool down stretching (flexibility stretching)
Correct technique is landing on your _____ not flat-footed or on the ball of your foot
Heel
To receive optimal benefits from fitness walking it is necessary to walk at a ____ ____
Brisk pace
Working on walking techniques will increase what 3 things
- ) Speed
- ) Stride length
- ) Efficiency
Which wastes useful energy when walking?
Vertical energy
What are the 2 Race Walking rules?
- ) Must keep one foot in contact with ground at all times
2. ) Support leg must be straight, in vertical condition
3 ways to make your walking Higher-Intensity or more difficult than just walking faster or raising your arms
- ) Hill walking
- ) Treadmill walking
- ) Stair walking
Name 3 other aerobic activities besides walking?
- ) Swimming
- ) Dancing
- ) Kick boxing
Fitness walking performed at a speed that produces desirable health benefits
Brisk pace
To walk with a minimum effort
Efficiency
Walking performed with a minimum of up-and-down movement
Horizontal movement
The rate at which walking is performed
Speed
The distance covered as measured from the toes of the back foot to the heel of the front foot
Stride length
A type of up and down movement the wastes useful energy for walking
Vertical energy
8 fitness walking tips
- ) Posture and alignment
- ) Heel contact
- ) Push off
- ) Heel-to-toe roll
- ) Arm swing
- ) Hip movement
- ) Leg glide
- ) The racewalk
How many absences can you have before it counts against you
2
After 2 absences what happens?
2 points off the final semester grade
How many absences will result in you not receiving credit for the class?
5 (excused or unexcused)
If you meet the required 150 miles or more your grade will be…
100
If you make 140-150 miles your grade will be…
90
If you make 130-140 miles your grade will be…
80
If you make 120-130 miles you grade will be…
70
Anything below 120 miles earns a grade of…
65
