Flashcard Set Preview
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| 1 |
The steps in developing a personal fitness program.
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1. Set Goals
2. Select Activities
3. Set a target frequency, intensity, and time for...
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| 2 |
What types of goals do you set?
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- long term and short term
- general and specific
- realistic
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| 3 |
When will fitness improve most quickly?
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Within the first 6 months of being starting a fitness program
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| 4 |
What are the 5 components of health-related fitness?
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- Cardiorespiratory endurance
- Muscular strength
- Muscular endurance
- Flexibility
-...
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| 5 |
What is cross-training?
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The selection of one activity from each component of health-related fitness.
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| 6 |
What to consider when choosing an activity
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- fun and interest
- your current skill and fitness level
- time and convenience
- cost
-...
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| 7 |
When choosing footwear...
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- consider activities, location, and intensity of workout
- consider foot type
- check fit...
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| 8 |
Cardiorespiratory Endurance Training F.I.T.T.
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F: 3-5 days per week
I: 55/65-95% of mhr
T: 20-60 minutes per week of sessions lasting 10+...
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| 9 |
Strength Training F.I.T.T.
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F: 2-3 nonconsecutive days per week
I: sufficient resistance to fatigue muscles
T: 8-12 repetions...
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| 10 |
Flexibility Training F.I.T.T.
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F: 2-3 days per week (min); 5-7 days per week (ideal)
I: stretch to the point of tension
T:...
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| 11 |
When putting your plan into action...
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- Start slowly and increase fitness gradually
*Increase duration before intensity
- Find...
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| 12 |
Maintenance
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- Be safe
- Have several exercise options
- Keep an exercise journal
- Reward yourself
-...
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| 13 |
When exercising with Arthritis...
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- Begin program early in course of disease
- Warm up thoroughly
- Avoid high-impact activities
-...
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| 14 |
When exercising with Asthma...
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- Exercise regularly
- Carry medication
- Warm up and cool down slowly
- Choose self-paced...
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| 15 |
When exercising with Diabetes...
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- Begin only if it's under control
- Don't exercise alone
- Follow your physician's recommendations
-...
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| 16 |
When exercising with Heart Disease and Hypertension...
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- Check with your physician
- Exercise at moderate intensity
- Warm up and cool down gradually
-...
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| 17 |
When exercising with Obesity...
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- Choose low- to moderate-intensity exercise
- Choose low-weight-bearing, low-impact exercise
-...
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| 18 |
When exercising with Osteoporosis...
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- Exercise at maximum safe intensity
- Avoid activities with the risk of falling
- Include...
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| 19 |
When exercising with Children and Adolescents...
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- Minimize sedentary activities
- Choose dynamic activities for family outings
- Emphasize...
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| 20 |
When exercising when Pregnant...
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- Consult physician about modifications
- Continue moderate exercise
- Favor non-weight-bearing...
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| 21 |
When exercising with Older Adults...
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- Include the three basic types of exercise
- Drink plenty of fluids
- Avoid extreme temperatures
-...
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