midterms

Question 1

____________ can reduce the risk of injury, help you keep a healthy body weight that can increase your ability and allow you to add new and different activities in your exercise program.

Answer 1

Strengthening your muscles

Question 2

__________ play an important role in supporting living a healthy life, helps you make stronger and also builds muscle endurance.

Answer 2

strength training

Question 3

_____________ is the use of resistance to muscular contraction to build the strength, anaerobic endurance and size of skeletal muscles

Answer 3

Resistance training (also called strength training or weight training)

Question 4

___________ is based on the principle that muscles of the body will work to overcome a resistance force when they are required to do so.

Answer 4

Resistance training

Question 5

A well-rounded fitness program includes __________ to improve joint function, bone density, muscle, tendon and ligament strength, as well as _________ to improve your heart and lung fitness, flexibility and balance exercises.

Answer 5

strength training , aerobic exercise

Question 6

Australia’s physical activity and
sedentary behaviour guidelines recommend that adults do muscle strengthening activities on at least ___________.

Answer 6

two days each week

Question 7

Vary your progressive resistance training program every
___________ to maintain improvement.

Answer 7

six to eight weeks

Question 8

Variables that can impact on your results on resistance training program include:

Answer 8

1. Sets.
2. Repetitions.
3. Exercises undertaken.
4. Intensity (weights used).
5. Frequency of sessions.
6. Rest between sets.

Question 9

classic strength training tools such as dumbbells, barbells and kettlebells.

Answer 9

Free weights

Question 10

weighted balls or bags

Answer 10

Medicine balls or sand bags

Question 11

devices that have adjustable seats with handles attached either to weights or hydraulics

Answer 11

Weight machines

Question 11

like giant rubber bands– these provide resistance when stretched. They are portable and can be adapted to most
workouts. The bands provide continuous resistance throughout a movement.

Answer 11

Resistance bands

Question 12

a training tool that uses gravity and the user’s body weight to complete various exercises

Answer 12

Suspension equipment

Question 13

can be used for squats, push-ups and chin-ups. Using this is convenient, especially when travelling

Answer 13

Your own body weight

Question 14

your overall fitness programme composed of various exercise types—aerobic training, flexibility training, and
strength training

Answer 14

Programme/Program

Question 15

a component of your fitness programme

Answer 15

Session

Question 16

a group of successive repetitions of an exercise performed without resting

Answer 16

Set

Question 17

a particular movement designed to strengthen a particular muscle or group of muscles, e.g. calf raise. There may be 8 to 10 exercises to perform in a beginner’s strength training session.

Answer 17

Exercise

Question 18

the number of times you repeat each exercise in a set.

Answer 18

Repetitions or “reps”

Question 19

how heavy the hand-weight or fixed weight is

Answer 19

Weight or Resistance

Question 20

vary depending on the intensity of exercise being undertaken. This is done between sets.

Answer 20

Rest

Question 21

switching around your workout routine, such as regularly introducing new exercises, challenges your muscles and forces them to adapt and strengthen.

Answer 21

Variety

Question 22

is a method of exercise that consists of low-impact flexibility and muscular strength and endurance movements.

Answer 22

Pilates

Question 23

emphasizes proper
postural alignment, core strength and
muscle balance.

Answer 23

Pilates

Question 24

Pilates is named for its creator, _______ , who developed the exercises in the _______.

Answer 24

joseph pilates, 1920s

Question 25

generally includes exercises that promote core strength and stability, muscle control, and endurance, including exercises that stress proper posture and movement patterns and balanced flexibility and strength. It can also be helpful in training for sports or in physical rehabilitation

Answer 25

Pilates routine

Question 26

THE DEPARTMENT OF HEALTH AND HUMAN SERVICES RECOMMENDS THAT HEALTHY ADULTS INCLUDE AEROBIC EXERCISE AND STRENGTH TRAINING IN THEIR FITNESS PROGRAMS, SPECIFICALLY: AT LEAST ____ MINUTES OF MODERATE AEROBIC ACTIVITY OR ____ MINUTES OF VIGOROUS AEROBIC ACTIVITY A WEEK, OR A COMBINATION OF MODERATE AND VIGOROUS ACTIVITY, SPREADOUT DURING THE COURSE OF A WEEK

Answer 26

150 , 75

Question 27

STRENGTH TRAINING EXERCISES FOR ALL MAJOR MUSCLE GROUPS AT LEAST ______ TIMES A WEEK

Answer 27

two

Question 28

_________ is a type of strength training that uses weights for resistance.

Answer 28

Weight training

Question 29

__________ consists of a consecutive series of timed exercises performed one after the other with varying amounts of rest between each exercise.

Answer 29

Circuit training

Question 30

This circuit is done outdoors on flat ground or a running track and can be done individually or in a group.

Answer 30

Running Circuit

Question 31

______ is a strength, conditioning, and overall fitness program consisting mainly of a mix of aerobic exercise, calisthenics (bodyweight exercises), and olympic weightlifting. These movements are actions that you perform in your day-to-day life, like squatting, pulling, pushing etc.

Answer 31

Crossfit