Chapter 7 Flashcards
(37 cards)
T/F: the first step to planning a fitness or wellness program is to set goals
T
T/F: when planning a fitness program it is not important to choose activities you enjoy
F
T/F: getting adequate sleep is a key factor in your ability to maintain a regular exercise program
T
T/F: exercising with friends is not a good idea, since it may reduce your modivation
F
T/F; it is important to remove all stress from your life in order to achieve a high level of wellness
F
Steps to develop a personal fitness plan (4)
- set your goals
- select exercises for your fitness program
- plan your weekly fitness routine
- monitor your progress
The most important step to establish a personal fitness plan
set your goals
Three major types of fitness goals
performance goal, adherence goal, body composition goal
Performance goals are
specific short, intermediate, and long term targets for improving your cardiovascular, muscular strength, and endurance, and flexability
Body composition goals
can be measured by changes in body weight, BMI, or other measures of body composition, including how well your clothes fit
adherence goals
setting a goal to exercise a specific number of days per week
Guidelines to help you establish personal fitness goals (5)
- set realistic short term goals,
- set intermediate and long term goals,
- extablish goals that can be measured,
- put goals in writing,
- establish a reward system for achieving goals
Most cardiorespiratory health benefits occur within this many minutes per week of moderate intensity aerobic exercise
120-150
training to improve muscular strength and endurance plan
2-3 days per week on non-consecutive days, 2-3 sets of each exercise with 6-15 reps of each set
training to improve flexibility guidelines
2-7 days per week, 1-4 reps of 15-30 seconds each
T/F: A good way to track your progress is to have test your fitness at regular intervals, such as every three months
T
What principle will help you plan your weekly fitness routine
FITT
What is a useful tool to help monitor your ongoing progress
training logs
T/F: doing activities that you enjoy will make your fitness program less successful
F
T/F: if you have special health concerns you should consult a doctor before creating your fitness program
T
T/F: muscles should be stretched at least 2 days a week when muscles are cold
F
T/F: it is important to take a gradual approach to exercise and not over to di when starting a fitness program
T
T/F: it is best to exercise in a regular and consistent pattern
T
Two ways to increase your motivation to work out
work out with friends, and vary your training activities
