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FITNESS FOR LIFE Designing a Personal Fitness Program Test Review DIRECTIONS: Match each term with the correct definition. Write the letter of the definition in the space provided. 1. agility L 2. coordination DD 3. exercise prescription W 4. overload principle P 5. frequency CC 6. muscular-skeletal cool downS 7. intensity D 8. perceived exertion M 9. specificity principle E 10. long-term goals EE 11. progression principle G 12. reaction time BB 13. detraining H 14. cross training AA 15. over training K 16. restoration J 17. warm-up B 18. blood pooling A a) a condition in which blood collects in the large veins of the legs and the lower body b) a portion of a complete workout that consists of a variety of low-intensity activities that prepare the body for physical work c) frequency, intensity, time and type d) the difficulty or exertion level of your physical activity or exercise e) states that overloading a particular component will lead to fitness improvements in that component alone f) the rate at which an individual’s fitness level increases during fitness training, mostly due to heredity g) states that as your fitness levels increases, so do the factors of FITT 19. cardiovascular conditioning 20. FITT factors 21. trainability 22. training plateau 23. work-out 24. cool down 25. health-related fitness 26. skill-related fitness 27. muscle strength 28. muscle endurance 29. body composition 30. maximum heart rate 31. talk test 32. maximum hear rate percentage 33. cardiovascular cool down 34. record keeping book 35. active warm-up 36. passive warm-up V C F I N Q X FF Y GG Z U T HH O R II JJ h) the loss of functional fitness resulting from a stoppage in fitness condition i) a period of time during training when little, if any, fitness improvements occur j) ways in which you can optimize your recovery from physical activity or exercise; factors include age, experience, environment, rest and nutrition k) exercising, or being active to a point where is begins to have negative effects l) ability to change and control the direction and position of the body while maintaining a constant, rapid motion m) measurement of how hard you feel you are working during physical activity or exercise, based on heart beat, breathing and body temperature n) period of time you spend daily in physical activity or exercise o) ensures a safe and effective recovery for the purpose of lowering your heart rate gradually p) states that in order for you to improve your level of fitness, you must increase the amount of regular activity or exercise that you normally do q) consists of moving about slowly and continuously for three to five minutes following physical activity or exercise r) journal of physical activity keeping track of goals, days you exercise, intensity, injuries and nutrition s) three to five minutes of stretching after a workout t) a measure of intensity; of your ability to carry on a conversation while engaged in physical activity or exercise u) 220 – age v) exercises or activities that improve the efficiency of the heart, lungs, blood and blood vessels w) a breakdown of how often you need to work, how hard, the length of time per session and the type of activity or exercise performed x) ability to become and stay physically healthy in the areas of body composition, cardiovascular fitness, muscular strength, muscular endurance and flexibility y) maximum amount of force a muscle or muscle group can exert against an opposing force z) relative percentage of body fat to lean body tissue aa) varying your exercise or activity routine or type bb) the ability to respond quickly to what you hear, see or feel cc) the number of times in a week you engage in physical activity dd) the ability to use the senses to determine and direct the movement of your limbs ee) goals that are complex and require considerable time and planning ff) ability to maintain high levels of performance on the playing field, including agility, balance, coordination, speed, power and reaction time gg) ability of the same muscle or muscle group to contract for an extended period of time without undue fatigue hh) reliable measure of intensity ii) raises body temperature by actively working the body systems, centering on the muscles, skeleton, heart and lungs jj) raises the body temperature through the use of outside heat sources