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Flashcards in Test 1 Deck (28):
1

What are the 5 components of fitness?

1. Cardiovascular endurance - most important, prevents cardio disease
2. Muscular Endurance
3. Muscular strength
4. Body composition
5. Flexibility

2

The 4 types of walking

1. Strolling
2. Fitness *
3. Power * improves cardio fitness
4. Race

3

What is FIT

F- frequency 3x a week
I- intensity 60-80% effort
T- time 20 mins

4

Practical advantages of walking are

1. Can be enjoyed by people of all ages
2. Can be done anytime, anywhere
3. Inexpensive
4. Less likely to result in injury
5. Painless
6. Fun
7. Good fitness activity

5

Purpose of warming up

1. Get body prepared for exercise
2. Prevent muscle injury and soreness

6

Methods of warming up

1. Easy walking
2. Mild exercises
3. Performing activities related to activity

7

Purpose of cooling down

1. To allow the body to recover from work out (lower heart rate)
2. Prevent "pooling" into lower extremities, prevent dizziness and syncope

8

Methods of cooling down

1. Easy walking
2. Static stretching
3. Light activity, anything on-vigorous

9

Poor posture leads to increased stress not only on the (1.___) but on (2. 3. 4.)

1. Lower back
2. All weight supporting bones
3. Joints and
4. Ligaments of the lower body

10

What does R.I.C.E. mean?

R- rest
I- ice
Q2° qid 15-20 min 1-2 days
C- compression
3 days
E- elevate
Limits swelling

11

Man has used exercise in attempt to improve

1. Athletic performance
2. Prevent illness
3. Recover from injury
4. Slow the aging process

12

Our body is composed of 2 types of fat

Essential fat
Stored fat

13

What is the surest path to personal fitness and wellness

Commitment to a "healthy lifestyle"

14

Physiological benefits of walking (4):

1. Improves cardio endurance
2. Increases stroke volume
3. Increases heart efficiency
4. Increases blood volume

15

What are specific benefits you can enjoy as a regular witness walker (4)?

1. Increase energy
6. Reduces stress
7. Increases self-esteem
9. Improves appearance

16

Good posture alignment is basic to:

Good walking technique.
The most important component of good body mechanics

17

The second most important component of good body mechanics is-

Full, deep, relaxed, breaths

18

Arm action:

1. Arms relaxed
2. Elbows flexed 90°
3. Hands slightly closed and relaxed

19

Head and back should be ___ shoulders___ lean at the ____

Erect, back, ankles

20

What are common walking related muscular skeletal injuries? (2)

5. Sprained ankles
6. Shin splints

21

What causes Achilles inflammation?

1. Improper shoes
2. Walking up hill
3. Not stretching

22

Common walking skin conditions

1. Blisters
2. Calluses
3. Chaffing

23

Walkers can use certain techniques to increase the aerobic challenge as well as energy they use per workout by

Quickening the pace
Doing interval training
Swinging arms faster
Using weighted belts or vests
Walking up hill

24

Walking is a ___ risk of injury

Low

25

Wearing improper shoes has ___ to do with walking and injuries

Everything

26

Wearing a weighted ___ or ___ while walking is much better than using hand or ankle weights

Belt or vest

27

As you become more aerobically fit your body will require ___ energy to function efficiently

Less

28

Fundamentals of walking

1. Helps reduce injuries and ensures enjoyment
2. Free from discomfort
3. Requires a good pair of shoes, most important equipment for a walker