Personal Fitness Study Guide- 4th Quarter Chapters 6, 7, 8, 13, and 14 Test is on Wednesday 29 May.

Chapter 6

Matching

_____ 1. stretching done in a continuous, slow, and controlled manner

_____ 2. stretching that involves bobbing, bouncing, or jerky movements that make use of the body’s momentum

_____ 3. the slow movement of a muscle to the stretching point at which it is held for 15 seconds

a. static stretchingb. dynamic stretchingc. ballistic stretching

Multiple Choice

_____ 4. The ability to move the body joints through a full range of motion

a. exerciseb. flexibilityc. stretchingd. none of the above

_____ 5. What kind of stretching is done in a continuous slow and controlled manner?

a. ballistic stretchingb. dynamic stretchingc. PNF stretchingd. static stretching

_____ 6. One can reduce injuries, prevent post-exercise pain, reduce chances of low back pain, and help relieve emotional tension by having an adequate degree of

a. exercisingb. flexibilityc. stretchingd. none of the above

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_____ 7. The two types of stretching that can safely improve flexibility

a. ballistic and dynamicb. dynamic and staticc. PNF and ballisticd. static and isostatic

8. Why does a person lose flexibility? 124

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9. What is the major difference between static and dynamic stretching?

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10. Why is flexibility important? List three of the seven reasons.

a. ____________________________________________________________________

b. ____________________________________________________________________

c. ___________________________________________________________________

THE STUDY GUIDE IS CONTINUED ON THE NEXT PAGE.

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11. List three of the five safety precautions that should be taken when you engage in flexibility exercises.

a. ____________________________________________________________________

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b. ____________________________________________________________________

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c. ____________________________________________________________________

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_____ 12. What is A in the diagram above?

a. tendon

b. ligament

_____ 13. What is B in the diagram above?

a. tendon

b. ligament

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Chapter 7

Matching

_____ 1. energy producing biomechanical pathways in cells that do not require oxygen to produce energy

_____ 2. heart rate just after exercise

_____ 3. energy producing biochemical pathways in cells that use oxygen to produce energy

_____ 4. 60 to 90 percent of the maximum heart rate

_____ 5. heart rate that should not be exceeded during exercise

_____ 6. heart rate just after waking and before getting out of bed

_____ 7. the ability of the heart, blood vessels, and respiratory system to supply oxygen and nutrients to the muscles during exercise

a. resting heart rate

b. recovery heart rate

c. maximum heart rate

d. target heart rate

e. aerobic

f. anaerobic

g. cardiovascular fitness

Multiple Choice

_____ 8. Exercising to improve cardiovascular fitness will

a. allow you to exercise longerb. increase your energy levelc. make you feel goodd. all of the above

_____ 9. Cardiovascular fitness uses which of the following body

a. circulatory and digestiveb. circulatory and respiratoryc. digestive and respiratoryd. respiratory and muscular

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_____ 10. The number one killer in the United States is

a. cancerb. car accidentsc. cardiovascular diseased. smoking

_____ 11. In order for jogging to contribute toward the development of cardiovascular fitness, your target heart rate must be maintained for at least

a. 3 minutesb. 5 minutesc. 10 minutesd. 30 minutes

_____ 12. Your friend, who is age 15, whishes to start jogging program. Using a percentage of maximal heart rate, what would you suggest as a proper starting heart rate?

a. 123b. 146c. 155d. 178

_____ 13. What should your training heart rate be in order to safely develop cardiovascular fitness?

a. 140 bpmb. 60 percentc. 95 percentd. 160 bpm

_____ 14. The intensity of your workout is too difficult if your heart rate has not returned to 120 bpm within how many minutes after exercising?

a. 2 minutesb. 5 minutesc. 10 minutesd. 15 minutes

15. How does cardiovascular fitness allow you to exercise longer? 148

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16. What type of activities are best for developing cardiovascular fitness?

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17. A high resting heart rate generally indicates a(n) ____________________________

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18. Aerobic activities, such as swimming and jogging, will provide a training effect when

maintained for ______ to ______ minutes and performed at least __________ days a week.

19. Please list three of the eight cardiovascular benefits of exercise?

a. ____________________________________________________________________

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b. ____________________________________________________________________

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c. ____________________________________________________________________

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Chapter 8

Matching

_____ 1. exercise in which one contracts muscles but does not move body parts

_____ 2. the completion of a single, full-range movement of the body part being exercised

_____ 3. exercises in which a muscle lengthens and shortens through its full range of movement while lowering and raising resistance

_____ 4. a group of repetitions performed one after the other

_____ 5. the opposition of a force against muscular effort

_____ 6. exercises done with special machines that allow for maximum resistance over the complete range of motion

a. isometric exercises

b. isotonic exercises

c. isokinetic exercises

d. repetition

e. resistance

f. set

Multiple Choice

_____ 7. Increased muscular fitness is important because it will

a. decrease your flexibilityb. improve your posture and appearancec. make you look big and obesed. make you weigh less than a fat person

_____ 8. Which is a safety consideration for weight training?

a. concentrate on strength when beginning a programb. go through the complete range of motion to increase flexibilityc. smaller muscles should be exercised firstd. warm-up is not important

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_____ 9. The reason for limiting your weight-training workout to three sessions per week is

a. people do not have time to train more than three times per weekb. to give muscles time to rest from intense workc. to improve the flexibility of muscle tissued. to permit the cardiovascular system to fully recover

_____ 10. Which of the following would relate to a strength training session?

a. high intensity/low repetitionsb. high intensity/low resistancec. high repetitions/high resistanced. high repetitions/low intensity

_____ 11. During the lifting phase of weight training, it is recommended that you

a. exhale airb. exhale and inhale airc. hold your breathd. inhale air

12. Explain how the training techniques of muscular strength and muscular endurance development differ. 177

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13. When weight training for muscular endurance:

a. Lift _____% to _____% of your maximum lift

b. Do _____ to _____ repetitions per set

14. When weight training for muscular strength:

a. Lift _____% to _____% of your maximum lift

b. Do _____ to _____ repetitions per set

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Chapter 13

Multiple Choice

_____ 1. exercises in which body parts or body weight is the resistance

_____ 2. exercise program involving a series of exercises interspersed with rest periods

_____ 3. predetermined programs that usually include specific exercises for persons of specific fitness levels or ages

_____ 4. individual sports that can be engaged in for a lifetime

_____ 5. exercise program in which you move around a prescribed course, stopping at stations along the way to perform specified exercises

a. planned program

b. calisthenics

c. circuit training

d. interval training

e. lifetime sports

_____ 6. Which item is an example of a planned exercise program?

a. aerobic workout videotapeb. bicyclingc. fitness trailsd. A and C

_____ 7. Which exercise program is considered to be the quickest and most effective way to develop muscular strength and muscular endurance?

a. calisthenicsb. circuit trainingc. weight trainingd. swimming

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_____ 8. Which exercise program is least effective for developing cardiovascular fitness?

a. aerobic danceb. bicyclingc. rope jumpingd. weight training

_____ 9. Which activity would provide the greatest benefit for flexibility?

a. backpacking/hikingb. gymnasticsc. cross country skiingd. basketball

_____ 10. Which activity would provide the greatest benefit for cardiovascular fitness?

a. footballb. judoc. soccerd. volleyball

_____ 11. Which item should be considered when selecting activities for your personal fitness program?

a. health needsb. sports skillsc. stress diversiond. all of the above

12. What are the advantages of planned exercise programs? 307

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13. Why is walking a popular form of aerobic fitness?

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14. What are the factors you should consider when selecting activities for your personal fitness program?

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Chapter 14

Multiple Choice

_____ 1. In designing your total fitness program, you should be concerned with

a. good nutrition, the program of your friends, and health related and sports kills activitiesb. health-related, sleep, and stress-management, and good nutritionc. sports skills and stress-diversion activities, good nutrition, and the program of your friendsd. stress-diversion and health-related activities, good nutrition, and the program of your friends

_____ 2. The most important thing you should consider when making decisions about your fitness program should be

a. financial concernsb. the environmentc. what friends are doingd. your personal needs

_____ 3. Which basic principle of training should you follow in order to improve your level of fitness?

a. overloadb. progressionc. specificityd. all of the above

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_____ 4. What is the first step in designing your personal fitness program?

a. determine basic guidelinesb. goal settingc. evaluate fitness leveld. selection of activities

_____ 5. The reason you should monitor your heart rate during exercise is to properly apply the overload principle of

a. frequencyb. intensityc. specificityd. time

_____ 6. Vanessa decided to work on her cardiovascular fitness 3 days a week. In making that decision, she was applying the overload principle of

a. intensity b. frequencyc. specificityd. time

_____ 7. Once Vanessa could jog 2 minutes at a steady pace, she planned to slowly increase her pace and distance. By doing this, she would be applying which principle of training?

a. frequencyb. overloadc. progressiond. specification

8. What are the five key steps that you should go through in designing your personal fitness program? 328

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9. Only about _____ in _____ people who begin a diet without following an exercise program are able to lose a desired amount of weight.

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10. Cardiovascular fitness increases when exercise is performed above the fitness

intensity threshold between _______ and _______ days per week.

11. More than _____ percent of high school students do not engage in enough physical activity to gain benefits.

12. Fewer than _____ days of exercise per week were found to have no cardiovascular fitness benefits.

13. Optimal cardiovascular fitness improvements were found to occur at _____ days per week.

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