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Walking for Fitness > Test One > Flashcards

Test One Flashcards

1
Q

The leading causes of death in the U.S. are related to…..

A

Lifestyle i.e. sedentary (inactive)

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2
Q

The term______ describes life forms that require oxygen

A

Aerobic

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3
Q

The 3 leading causes of death in the U.S. are….

A
  1. ) Heart disease
  2. ) Cancer
  3. ) Smoke
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4
Q

The 3 leading “key contributors of death” in the U.S. are…

A
  1. ) Tobacco
  2. ) Obesity
  3. ) Alcohol consumption
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5
Q

Aerobic exercises use large muscle groups in a rhythmic and ________ manner

A

Continuous

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6
Q

To get the greatest benefit from exercise it must be consistent and ______

A

Lifelong

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7
Q

From pages 13-14 there are over 15 excellent benefits of fitness walking. List 5

A
  1. ) Increased stoke volume
  2. ) Increased blood flow
  3. ) Increased minute volume of air
  4. ) Decreased total body fat
  5. ) Decreased total body weight
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8
Q

When jogging, the force of landing on each foot is 3.5 to 4 times your body weight. What is it during walking?
____ to ____ time your body weight

A

1 to 1.5

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9
Q

Great list of aerobic exercise in bold

A
  1. ) Lifetime exercise
  2. ) Almost everyone can participate
  3. ) Natural and Safe exercise
  4. ) Inexpensive
  5. ) Fat loss
  6. ) Easier to start and stick with
  7. ) Posture
  8. ) Social activity
  9. ) Get fit for sports
  10. ) Rehabilitation of injuries
  11. ) Cardiac rehabilitation
  12. ) Exercise before/after pregnancy
  13. ) Fits in with daily routine
  14. ) Mental / psychological benfits
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10
Q

What is the most popular form of physical activity?

A

Walking

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11
Q

Walking is one of the most _____ & ______ forms of exercise to improve health and develop and maintain physical fitness

A

Safest & most effective

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12
Q

The document written by health experts with national health goals is called ____ ______ ______ whose #1 goal is to help all individuals of all ages increase life expectancy and improve ______ of life

A

Healthy people report

Quality

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13
Q

In the Surgeon General’s Report it was discovered that ____ % of adults do not achieve the recommended amount of physical activity and ___% are not active at all

A

60% (majority)

25%

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14
Q

In the Surgeon General’s report does activity need to be strenuous to achieve health benefits?

A

No

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15
Q

________ is comparable to smoking a pack of cigarettes a day

A

inactivity

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16
Q

The non-competitive 6-mile walk is called a ______

A

Volksmarch

17
Q

Is racewalking an Olympic event?

A

Yes since 1908

18
Q

Fitness walking is a great exercise choice for people for 3 reasons

A
  1. ) Escape from high-tech lifestyle
  2. ) It’s convenient
  3. ) It’s versatile
19
Q

Four types of walking

A
  1. ) Hiking
  2. ) Backpacking
  3. ) Stairwalking
  4. ) Racewalking
20
Q

Fitness walkers generally walk a mile in about ___ to ____ minutes

A

12 to 17

21
Q

What is the most important piece of clothing or equipment you can buy for fitness walking?

A

Walking shoes

22
Q

The bottom portion of a shoe that makes direct contact with your foot

A

Inner sole

23
Q

The cushioning layer between the outer and inner soles of a shoe

A

Mid-sole

24
Q

The material on the bottom of a shoe

A

Outer sole

25
Q

A shoe sole that is rounded from front to back so you can roll your foot from heel to toe as you walk

A

Rocker-shaped sol

26
Q

Why should you try on both shoes?

A

1 foot may be longer than the other

27
Q

Do walking shoes need a “breaking in” period?

A

No, should still alternate between new and old pair for a bit though

28
Q

What characteristics does a good toe box have in a walking shoe

A

Rounded, roomy toe compartment with three dimensional space

29
Q

In hot weather wear clothes that are ______ - colored and _____ fitting such as cotton

A

Light

Loose

30
Q

In cold weather dress in _____ of clothing

A

Layers

31
Q

Describe three layers of clothing for cold weather

A
  1. ) The layer of clothing next to your skin should be made of a material that will keep you warm and dry, draw moisture away (loose-weave fabric with air spaces that can hold warm air to your body)
  2. ) Layer on your upper body might be a long-sleeved t-shirt or turtleneck, on top of that ass a wool pullover or sweatshirt
  3. ) Top layer could be a cotton sweat suit or a garment made of a synthetic fabric
32
Q

Are sauna suits recommended for weight loss?

A

No

33
Q

Name 4 additional pieces of equipment you could use when walking to make it safe and enjoyable

A
  1. ) Sunglasses
  2. ) Heart rate monitor
  3. ) Hand weights
  4. ) Walking sticks
34
Q

Shoes should be ____ longer than your big toe

A

1/4 of an inch

35
Q

What is the distance of the upstairs track in the rec center?

A

1/8th of a mile

36
Q

What is the distance of the downstairs concourse?

A

1/10 of a mile

37
Q

What is the distance around the Lunsford trail?

A

1.9 miles

Walking for Fitness (4 decks)

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