HEALTH CHAP 4 - LSN 3

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Author:
MrsB
ID:
104308
Filename:
HEALTH CHAP 4 - LSN 3
Updated:
2011-09-25 22:14:20
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healt
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Description:
Chapter 4 Lesson 3
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  1. How much physical activity should teens get each day?
    `60 minutes
  2. List the levels of the physical activity pyramid? Start at the bottom.
    • Moderate-intensity physical activities
    • (walking, climbing stairs, walk dog)
    • Aerobic Activities
    • (cycling, brisk walking, running)
    • Flexibility activities
    • (side lunge, stretches)
    • Anaerobic activities
    • (bicep curl, push-ups, sit-ups)
    • Sedentary activites
    • (watching TV, X-box, internet0
  3. The six factors that affect your activity choices include:
    • Cost
    • Where you live
    • Your level of health
    • Time and place
    • personal safety
    • comprehensive planning
  4. What are examples of the cost of an activity.
    • equipment cost
    • health club fees
  5. How does where you live affect your activity choice?
    Choose activities that are close to you so you don't have to drive a long ways.
  6. What is a disease of the respiratory system.
    asthma
  7. How does personal safety help you choose an activity?
    Don't exercise in unsafe areas
  8. Engaging in a variety of physical activities to strengthen different muscle groups is know as ______?
    cross training
  9. All effective fitness programs are based on these three principles?
    • overload
    • progression
    • specificity
  10. Working the body harder than it is normally worked.
    overload
  11. The gradual increase in overload necessary to achieve higher levels of fitness.
    progression
  12. Particular exercises and activities, improve particular areas of health-related fitness.
    specificity
  13. What are the three basic things you should do for every activity?
    • warm-up
    • workout
    • cool-down
  14. An activity that prepares the muscles for work.
    warm-up
  15. The part of an exercise program when the activity is performed at its highest peak is called _____?
    workout
  16. To be effective, an activity needs to follow the _______ formula.
    F.I.T.T.
  17. What do the letters in the
    F.I.T.T. formula stand for?
    • frequency
    • intensity
    • time/duration
    • type of activity
  18. F.I.T.T.
    Which one is:
    how often you do the activity each week?
    Frequency
  19. F.I.T.T.
    Which one is:
    how hard you work at the activity per session?
    Intensity
  20. F.I.T.T.
    Which one is:
    how much time you devote to a session?
    Time/duration
  21. F.I.T.T.
    Which one is:
    which activities you select?
    Type
  22. How many days per week should you work-out?
    • 3 to 4 times per week
    • with only 1 or 2 days between sessions
  23. How can intensity improve your physical fitness level.
    Start out slow and work to reach overload.
  24. What is the goal for aerobics?
    To work within your target heart range for 20 to 30 minutes.
  25. How much time should you devote to aerobic and anaerobic?
    • aerobic - 75% - 80%
    • anaerobic - 20% - 25%
  26. An activity that prepares the muscles to return to a restinng state.
    cool-down
  27. The number of tiems your heart beats to one minute when you are not active.
    resting heart rate
  28. A person of averge fitness has a resting heart rate of about ____.
    72 - 84 beats per minute
  29. A resting heart rate below _____ indicates a good fitness level.
    72

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