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Nutrition Chapter 8
| Question | Answer |
|---|---|
| When developing a personal fitness program what goals should you develop? | General, Specific, Short, Long Term, Specific, Use fitness assessment test to decide what to emphasize |
| When selecting activities for exercise what following factors should be considered? | Fun and interest, current skill and fitness level, time and convenience, cost, and specific health needs |
| What is the most important factor when selecting an activity? | Time and convenience |
| What is key part of a personal fitness program agreement? | Your name in the agreement, goals, type of activity, frequency of activity, and intensity, also signing your name and allowing an accountability partner to have access to it |
| What are example of moderate intensity activities? | Walking briskly, water aerobics, double tennis, social dancing, gardening, car wash, fly fishing, golf, frisbee |
| What groups of fitness should be developed in your activities? | Include exercises to develop all health-related components of fitness. |
| What are examples of vigorous intensity activities? | Jogging, Swimming laps, singles tennis, cardio dancing, bicycling, heavy gardening, hiking, interval training |
| What does FITT stand for? | Frequency, Intensity, Time, Type |
| FITT component of Cardiorespiratory endurance exercise include? | 3-5 days per week, 20-60 minutes deepening on intensity lasting 10 minutes or more, 150 minutes or 1,000 calories per week |
| FITT component of muscular strength endurance and endurance training should include? | At least 2 nonconsecutive days per week, include one or more sets of 812 reps of 8-10 exercises that work all the muscle groups, wait 2-3 minutes between sets |
| FITT component for flexibility should include? | preforming at least 2-3 days per week when muscles are warm, ideally 5-7 day per week, hold stretch for 10-30 seconds; do multiple reps of each exercise 2-4 reps ideal with 90 seconds for each exercise |
| How should we break up our personal fitness goals/program? | Create mini-goals/rewards to make specific goals to that step and set a target date for each step |
| How do you reduce sedentary time in your program? | Include lifestyle physical activity, specific ways to be more active, use a health journal to track activities |
| Why should you track your daily progress? | Remind you of your ongoing commitment to your program and to gain sense of accomplishment |
| How do you put your plan into action? | Start slowly increase fitness gradually, find an exercise buddy, exercise safely, vary activities, cross training, cycle the duration and intensity of workouts, nutritionist diet, avoid harmful habits, stay hydrated, get sleep |
| What are the exercise guidelines for children? | Provide them opportunities for exercise daily, emphasize skill development (not competition), make sure they are developmentally capable of doing the activity, be sure they are getting plenty of water and dressed appropriately. |
| What are exercise guidelines for pregnant women? | See your physician, continue mild to moderate exercise routine at least 3 times a week, favor non or low weight bearing exercises, avoid supine position after 1st trimester, avoid stress or balance exercises, drink plenty of water |
| What are exercise guidelines for older adults? | follow aerobic exercises focused on exertion rather than heart rate, use lighter weights and more reps (10-20), do flexibility at least two days per week, drink water, warm up and cool down slowly, try to meet recommended 150 minutes per week |
| What are exercise guidelines for those with asthma? | Exercise regularly, carry medication. with you, warm up and cool down slowly to reduce risk of acute attacks, chose self paced endurance activities, educate yourself |
| What are exercise guidelines for those with diabetes? | don't begin unless under control and have talked with physician, don't excursive alone, adjust insulin timing, inject insulin into muscle that won't be exercised and wait at least 1 hour, check blood sugar, before, after, moderate intensity |
| What are exercise guidelines for those with heart disease and hypertension? | Check with physician before, moderate intensity, warm up and cool down gradually, monitor heart rate, don't hold breathe while exercising, increase FITT gradually |
| What are exercise guidelines for those that struggle with obesity? | start with low intensity workout and slowly increase, exercise moderately for 60 minutes everyday, choose non/low weight bearing activities, stay alert for symptoms of heart related problems, ease into exercise program, include strength training |
| What are exercise guidelines for those with osteoporosis? | Cardio exercise at max intensity without discomfort, choose low weight bearing activities, prevent fractures by stresses on back or carries risk of falling, include muscle strength training three days a week, include bone strengthening exercises |
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