LESSON 5

Question 1

High risk individuals

Answer 1

those with heart disease, asthma, etc

Question 2

a good start in any type of physical activity

Answer 2

Low risk exercises

Question 3

the French writer, aviator, poet, and author who said, “A goal without a plan is just a wish.”

Answer 3

Antoine de Saint-Exupery

Question 4

the acronym FITT stands for

Answer 4

frequency, intensity, time, type

Question 5

the key components toward attaining a specific fitness goal

Answer 5

FITT

Question 6

the number of times an individual chooses to perform the activity per week

Answer 6

Frequency

Question 7

refers to how hard an individual works to do the activity

Answer 7

Intensity

Question 8

the intensity beginners should start

Answer 8

low to moderate intensity

Question 9

refers to progressing gradually over time to allow the body to adapt first before adding intensity to the current level of exercise

Answer 9

principle of gradual progression

Question 10

the 3 types of intensity

Answer 10

light, moderate, vigorous

Question 11

i can talk and sing

Answer 11

light intensity

Question 12

i can talk but i cannot sing

Answer 12

moderate intensity

Question 13

i have difficulty in talking

Answer 13

vigorous intensity

Question 14

the idea is to rank how hard the activity is on a scale of 1-10

Answer 14

rate of perceived exertion (RPE)

Question 15

a RPE that feels like you are not even exerting any effort at all (watching TV, driving)

Answer 15

1 very light activity

Question 16

a RPE that feels like you can exercise for hours, easy to breathe

Answer 16

2-3 light activity

Question 17

a RPE that feels like you can exercise for hours, breathing heavily, but can keep a short convo

Answer 17

4-6 moderate activity

Question 18

a RPE that almost feels uncomfortable, can barely speak a sentence

Answer 18

7-8 vigorous activity

Question 19

a RPE that is very difficult to maintain intensity, can barely breathe and speak a word

Answer 19

9 very hard activity

Question 20

a RPE that feels almost impossible to keep going, out of breath, unable to talk

Answer 20

10 maximum effort activity

Question 21

the duration or the length of time the activity is performed

Answer 21

time

Question 22

this depend on the goals you want to attain (i.e. lose weight, improve muscular endurance, and toned muscles) that should fit on your interests and capabilities

Answer 22

type

Question 23

a type of physical activity that often involve large muscle groups and are continuous and repetitive in nature

Answer 23

aerobic or cardiovascular exercises

Question 24

a type of physical activity increase muscular strength, power, and endurance (i.e body weight)

Answer 24

resistance exercise

Question 25

a type of physical activity that are stretching exercises that improve your range in motion. they are most effective and safe when done before and after the main exercise activity when the body is already warm

Answer 25

flexibility exercise

Question 26

4 flexibility exercises for beginners

Answer 26

> standing quadricep stretch > hamstring stretch > kneeling hip flexor stretch > gluteus/glute/gluteal stretch ALL 2 SETS, 30 SECS

Question 27

the association that recommended the pyramid

Answer 27

Philippine Association for Study of Overweight and Obesity (PASOO)

Question 28

the pyramid guide by PASOO

Answer 28

Filipino Pyramid Activity Guide

Question 29

the frequencies on the filipino pyramid activity guide

Answer 29

habitually, regularly, often, minimally