Question 1

Exercise in the supine position is safe for pregnant women after the first trimester.

Accepted Answer

A) True 
 B)False

Question 2

Which activity is the best for a complete fitness program?

Accepted Answer

A)  cardiorespiratory endurance
B)  muscular strength
C)  flexibility
D)  It is best to include exercises for each component.E) None of the above
F) A) and B) D

Question 3

What is one benefit of starting an exercise program slowly?

Accepted Answer

A)  It allows your body to adjust to exercising.
B)  It increases the risk of injury and soreness.
C)  It allows you to work quickly toward a goal.
D)  It helps you keep track of your program.E) C) and D)
F) B) and C)

Question 4

Frequency for strength training should be 5 to 6 days a week.

Accepted Answer

A) True 
 B)False

Question 5

Which activity can help develop a healthy body composition?

Accepted Answer

A)  endurance and resistance training
B)  stretching the major muscle groups
C)  performing endurance exercises
D)  eating a sensible dietE) None of the above
F) A) and D)

Question 6

What is the recommended total duration for cardiorespiratory endurance training?

Accepted Answer

A)  10 to 19 minutes
B)  20 to 60 minutes
C)  61 to 99 minutes
D)  100 to 130 minutesE) B) and C)
F) All of the above

Question 7

Outline the steps presented in the text for developing a personal fitness plan.

Accepted Answer

1. Set specific and achievable goals: Th...

Question 8

Non-weight-bearing exercises such as swimming are safe for pregnant women.

Accepted Answer

A) True 
 B)False

Question 9

What is the final step in physical fitness program planning?

Accepted Answer

A)  making a commitment
B)  monitoring your pre-program activity habits
C)  establishing mini-goals
D)  including physical activitiesE) A) and B)
F) B) and C)

Question 10

What should exercises for pregnant women include?

Accepted Answer

A)  vigorous activities
B)  plenty of fluids to avoid heat stress
C)  weight-bearing activities
D)  extended exercise in the supine positionE) A) and C)
F) None of the above

Question 11

Reaching mini-goals is not as satisfying as working towards larger goals.

Accepted Answer

A) True 
 B)False

Question 12

Create a complete sample fitness program that develops all the health-related components of fitness.Apply the FITT equation to each activity in your sample program.

Accepted Answer

Sure, here is a sample fitness program that incorporates all the health-related components of fitness:

1. Cardiovascular Endurance:
   - Activity: Running
   - Frequency: 3-5 times per week
   - Intensity: Moderate to high intensity
   - Time: 30-60 minutes per session
   - Type: Continuous running or interval training

2. Muscular Strength:
   - Activity: Weightlifting
   - Frequency: 2-3 times per week
   - Intensity: High intensity with heavy weights
   - Time: 45-60 minutes per session
   - Type: Full-body strength training including squats, deadlifts, bench press, and overhead press

3. Muscular Endurance:
   - Activity: Bodyweight exercises
   - Frequency: 2-3 times per week
   - Intensity: Moderate to high intensity
   - Time: 30-45 minutes per session
   - Type: Circuit training with exercises such as push-ups, lunges, and planks

4. Flexibility:
   - Activity: Yoga or stretching
   - Frequency: 2-3 times per week
   - Intensity: Low to moderate intensity
   - Time: 30-60 minutes per session
   - Type: Static and dynamic stretching exercises targeting major muscle groups

To apply the FITT equation to each activity in the sample program:

- Running:
  - Frequency: 3-5 times per week
  - Intensity: Moderate to high intensity
  - Time: 30-60 minutes per session
  - Type: Continuous running or interval training

- Weightlifting:
  - Frequency: 2-3 times per week
  - Intensity: High intensity with heavy weights
  - Time: 45-60 minutes per session
  - Type: Full-body strength training including squats, deadlifts, bench press, and overhead press

- Bodyweight exercises:
  - Frequency: 2-3 times per week
  - Intensity: Moderate to high intensity
  - Time: 30-45 minutes per session
  - Type: Circuit training with exercises such as push-ups, lunges, and planks

- Yoga or stretching:
  - Frequency: 2-3 times per week
  - Intensity: Low to moderate intensity
  - Time: 30-60 minutes per session
  - Type: Static and dynamic stretching exercises targeting major muscle groups

By following this sample fitness program and applying the FITT equation to each activity, individuals can develop all the health-related components of fitness, including cardiovascular endurance, muscular strength, muscular endurance, and flexibility.

Question 13

For flexibility training,stretches should be held for 5 to 15 seconds.

Accepted Answer

A) True 
 B)False

Question 14

Which strategy can help you maintain an exercise program?

Accepted Answer

A)  planning for consistent circumstances
B)  withholding rewards
C)  keeping an exercise journal
D)  exercising to exhaustionE) A) and B)
F) A) and C)

Question 15

What is the first step in developing a personal fitness plan?

Accepted Answer

A)  select activities
B)  set target intensity of exercise
C)  set target time (duration) of exercise
D)  set goalsE) C) and D)
F) A) and B)

Question 16

Participating in a step aerobics class on Monday,a spinning class on Wednesday,and lap swimming on Friday is an example of which training technique for endurance?

Accepted Answer

A)  interval training
B)  periodization
C)  cross-training
D)  cycle trainingE) All of the above
F) A) and B)

Question 17

Which is an example of a general long-term fitness goal?

Accepted Answer

A)  doing 15 push ups
B)  lowering your BMI to 24
C)  lowering your risk for heart disease
D)  increasing the number of laps you can swimE) B) and D)
F) A) and D)

Question 18

Varying activities during an exercise program will help you to

Accepted Answer

A)  develop endurance muscles.
B)  eliminate injuries and overtraining.
C)  increase your skill level.
D)  increase your enjoyment of exercising.E) B) and C)
F) A) and C)

Question 19

Which is an example of a specific short-term fitness goal?

Accepted Answer

A)  increasing strength
B)  jogging 2 miles in 19 minutes
C)  having more energy
D)  improving postureE) A) and D)
F) C) and D)

Question 20

What is a general rule for stretching?

Accepted Answer

A)  Stretch to a point of slight muscular tension.
B)  Stretch when muscles are cool.
C)  Stretch with only 1 repetition.
D)  Stretch for no more than 10 seconds per repetition.E) A) and B)
F) A) and C) A

Exam 7: Putting Together a Complete Fitness Program

Exercise in the supine position is safe for pregnant women after the first trimester.

Correct Answer
verified

Which activity is the best for a complete fitness program?

Correct Answer
verified
D

What is one benefit of starting an exercise program slowly?

Correct Answer
verified

Frequency for strength training should be 5 to 6 days a week.

Correct Answer
verified

Which activity can help develop a healthy body composition?

Correct Answer
verified

What is the recommended total duration for cardiorespiratory endurance training?

Correct Answer
verified

Outline the steps presented in the text for developing a personal fitness plan.

Correct Answer
Answered by ExamLex AI
1. Set specific and achievable goals: Th...
View Answer

Non-weight-bearing exercises such as swimming are safe for pregnant women.

Correct Answer
verified

What is the final step in physical fitness program planning?

Correct Answer
verified

What should exercises for pregnant women include?

Correct Answer
verified

Reaching mini-goals is not as satisfying as working towards larger goals.

Correct Answer
verified

Create a complete sample fitness program that develops all the health-related components of fitness.Apply the FITT equation to each activity in your sample program.

For flexibility training,stretches should be held for 5 to 15 seconds.

Correct Answer
verified

Which strategy can help you maintain an exercise program?

Correct Answer
verified

What is the first step in developing a personal fitness plan?

Correct Answer
verified

Participating in a step aerobics class on Monday,a spinning class on Wednesday,and lap swimming on Friday is an example of which training technique for endurance?

Correct Answer
verified

Which is an example of a general long-term fitness goal?

Correct Answer
verified

Varying activities during an exercise program will help you to

Correct Answer
verified

Which is an example of a specific short-term fitness goal?

Correct Answer
verified

What is a general rule for stretching?

Correct Answer
verified
A

Exam 7: Putting Together a Complete Fitness Program

Exercise in the supine position is safe for pregnant women after the first trimester.

Correct AnswerverifiedShow Answer

Which activity is the best for a complete fitness program?

Correct AnswerverifiedD

What is one benefit of starting an exercise program slowly?

Correct AnswerverifiedShow Answer

Frequency for strength training should be 5 to 6 days a week.

Correct AnswerverifiedShow Answer

Which activity can help develop a healthy body composition?

Correct AnswerverifiedShow Answer

What is the recommended total duration for cardiorespiratory endurance training?

Correct AnswerverifiedShow Answer

Outline the steps presented in the text for developing a personal fitness plan.

Correct AnswerAnswered by ExamLex AI1. Set specific and achievable goals: Th...View AnswerShow Answer

Non-weight-bearing exercises such as swimming are safe for pregnant women.

Correct AnswerverifiedShow Answer

What is the final step in physical fitness program planning?

Correct AnswerverifiedShow Answer

What should exercises for pregnant women include?

Correct AnswerverifiedShow Answer

Reaching mini-goals is not as satisfying as working towards larger goals.

Correct AnswerverifiedShow Answer

Create a complete sample fitness program that develops all the health-related components of fitness.Apply the FITT equation to each activity in your sample program.

For flexibility training,stretches should be held for 5 to 15 seconds.

Correct AnswerverifiedShow Answer

Which strategy can help you maintain an exercise program?

Correct AnswerverifiedShow Answer

What is the first step in developing a personal fitness plan?

Correct AnswerverifiedShow Answer

Participating in a step aerobics class on Monday,a spinning class on Wednesday,and lap swimming on Friday is an example of which training technique for endurance?

Correct AnswerverifiedShow Answer

Which is an example of a general long-term fitness goal?

Correct AnswerverifiedShow Answer

Varying activities during an exercise program will help you to

Correct AnswerverifiedShow Answer

Which is an example of a specific short-term fitness goal?

Correct AnswerverifiedShow Answer

What is a general rule for stretching?

Correct AnswerverifiedA

Correct Answer
verified

Correct Answer
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D

Correct Answer
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Correct Answer
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Correct Answer
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Correct Answer
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Correct Answer
Answered by ExamLex AI
1. Set specific and achievable goals: Th...
View Answer

Correct Answer
verified

Correct Answer
verified

Correct Answer
verified

Correct Answer
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Correct Answer
verified

Correct Answer
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Correct Answer
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Correct Answer
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Correct Answer
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A