Chapter 13: Comprehensive Program Design

Question 1

Warm-up

Answer 1

At least 5-10 minutes of low- to moderate-intensity cardiorespiratory and muscular endurance activities

Question 2

Conditioning

Answer 2

At least 20-60 minutes of aerobic, resistance, neuromotor, andlor sports activities

Question 3

Cool-down

Answer 3

At least 5 - 10 minutes of low- to moderate-intensity cardiorespiratory and muscular endurance activities

Question 4

Flexibility

Answer 4

At least 10 minutes of stretching exercises performed after the warm-up or cool-down phase

Question 5

Morbidity

Answer 5

The amount of disease in a given population.

Question 6

Mortality

Answer 6

The amount of death in a population.

Question 7

Metabolism

Answer 7

The rate at which body tissues break down and utilize energy consumed.

Question 8

Depression

Answer 8

Marked by feelings of sadness and unhappiness along with being self-critical and having low self-esteem.

Question 9

Anxiety

Answer 9

An emotional state marked by excessive anticipatory worry and tension.

Question 10

Fear

Answer 10

A reaction to a present danger.

Question 11

Anxiety-related worry

Answer 11

Related to upcoming events, real or imagined, over which the person has little control over.

Question 12

F in FITT-VP

Answer 12

Frequency

Question 13

I in FITT-VP

Answer 13

Intensity

Question 14

1st T in FITT-VP

Answer 14

Time

Question 15

2nd T in FITT-VP

Answer 15

Type

Question 16

V in FITT-VP

Answer 16

Volume

Question 17

P in FITT-VP

Answer 17

Progression

Question 18

Frequency

Answer 18

The amount of sessions per week of working out.

Question 19

Intensity

Answer 19

How hard a workout is for someone.

Question 20

Time

Answer 20

The amount of time in which the exercise is done.

Question 21

Recommendations for moderate activity

Answer 21

30 - 60 minutes on at least 3 days a week for 150 minutes in a week

Question 22

Recommendations for Vigorous activity

Answer 22

20 - 60 minutes on at least 3 days a week for 75 minutes in a week

Question 23

Greater benefits gained at moderate intensity recommendations of:

Answer 23

300 minutes per week

Question 24

Greater benefits gained at vigorous intensity recommendations of:

Answer 24

150 minutes per week

Question 25

Type (mode)

Answer 25

The activity that you will be doing.

Question 26

Volume

Answer 26

The amount of work being done.

Question 27

MET

Answer 27

Metabolic equivalent. The ratio of the rate of energy expended during an activity to the rate of energy expended at rest.

Question 28

MET-min

Answer 28

An index of energy expenditure that quantifies the total amount of physical activity performed in a standardized manner across individuals and types of activities.

Question 29

kilocalorie

Answer 29

The energy needed to increase the temperature of 1 kg of water by 1 degree Celsius.

Question 30

1 MET

Answer 30

3.5 [mL · kg−1 · min−1]

Question 31

Frequency

Answer 31

How often the workouts are taking place in a week.

Question 32

Flexibility training

Answer 32

Flexibility exercises have the potential to improve joint range of motion and physical function.

Question 33

Muscular fitness

Answer 33

Muscular fitness includes both muscular strength and muscular endurance.

Question 34

Muscle strength

Answer 34

The ability of a muscle or muscle group to exert force.

Question 35

Muscular endurance

Answer 35

The ability of a muscle or muscle group to continue to perform without fatigue.

Question 36

Neuromotor Exercise

Answer 36

Involves motor skills including balance, coordination, agility, and proprioceptive training.

Question 37

Coordination

Answer 37

The ability to use the senses, such as sight and hearing, together with body parts in performing tasks smoothly and accurately.

Question 38

Balance

Answer 38

The maintenance of equilibrium while stationary or moving.

Question 39

Power

Answer 39

The rate at which one can perform work.

Question 40

Reaction time

Answer 40

The time elapsed between stimulation and the beginning of the response.

Question 41

Plyometrics

Answer 41

Exercises that link strength with speed of movement to produce power.

Question 42

Beginner Activity Status: Cardio

Answer 42

those who are inactive with no or minimal physical activity and thus are deconditioned

Question 43

Intermediate Activity Status: Cardio

Answer 43

those who are sporadically active but do not have an optimal exercise plan and thus are moderately deconditioned

Question 44

Established Activity Status: Cardio

Answer 44

those who are regularly engaging in moderate to vigorous exercise

Question 45

Beginner Resistance Training Timeframe

Answer 45

2 - 3 months

Question 46

Intermediate Resistance Training Timeframe

Answer 46

3 - 12 months

Question 47

speed

Answer 47

the ability to perform a movement within a short about of time

Question 48

agility

Answer 48

the ability to change the position of the body in space with speed and accuracy