Chapter 3
Quiz yourself by thinking what should be in
each of the black spaces below before clicking
on it to display the answer.
Help!
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| Other Factors that Effect Fitness | Diet, illness, sleep, weather, stress, motivation, fitness level, social pressure, availability of equipment
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| Motivation | Psychological feature that stimulates you toward a goal and can reinforce a desired behavior; compels you to act in a particular way
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| Balance and Core Strength | Strong core is critical for balance; core is also abdominal wall, pelvis, and lower back
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| Flexibility | One of the most neglected, but also so important; only stretch after your muscle is warm; can take up to 1 year to become more flexible; increase helps overall life; helps your performance and daily living
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| Fat Loss | Average person 1-2 pounds fat weekly (safely); 1-2% fat monthly (safely); 3500 pounds of fat per pound; 500 calories a day for 1 pound a week
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| Increasing Muscular Endurance | Depends on how many slow twitch type 1 muscles you have; use oxygen better (aerobic); long distance; running, biking, swimming; able to provide more fuel; usually results take awhile
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| Cardiorespiratory Fitness | Your resting heart rate is a good indicator for this fitness; as you are more fit, it your heart rate goes down; cardio 30 minutes 3x a week lowers it 1 beat per week
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| Increasing Muscle Mass | Depends on muscle type and workout design; to increase mass; uses fast twitch type 2 muscles; sprinting, lifting; pushups; without oxygen (anaerobic)
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| T - time bound | Most important; have to set time frame; keeps you motivated and focused
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| R - relevant | Eating habits, workout habits; need to be related to your abilities, interest, needs, goals; goals should not set you up for failure
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| A - attainable | Making lofty goals gets you discouraged; but they also do not need to be too easy; 1-2 pounds per week, safe way, fits into schedule; one of the most important
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| M - measurable | How much; gives you focus; number of days to go to gym; heart rate; tracking progress
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| S - specific | Ask how; how do you want to lose weight?; fits schedule; fits your preference of exercise; will help you be more focused and have a program specifically for you
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| SMART Goals | Acronym that helps you clarify your fitness goals; map that leads to your destination
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| Behavior Oriented Goals | Focus on changing behavior; creating habits; ex. drink more water; really good for people who are inactive
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| Result Oriented Goals | Focus on result; want to lose 10 pounds?; goal-> result
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| Short Term Goals | 1 month or shorter; weekly, daily, baby steps; used as steps to big picture
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| Long Term Goals | Big change; 1 month or longer; big picture
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Review the information in the table. When you are ready to quiz yourself you can hide individual columns or the entire table. Then you can click on the empty cells to reveal the answer. Try to recall what will be displayed before clicking the empty cell.
To hide a column, click on the column name.
To hide the entire table, click on the "Hide All" button.
You may also shuffle the rows of the table by clicking on the "Shuffle" button.
Or sort by any of the columns using the down arrow next to any column heading.
If you know all the data on any row, you can temporarily remove it by tapping the trash can to the right of the row.
To hide a column, click on the column name.
To hide the entire table, click on the "Hide All" button.
You may also shuffle the rows of the table by clicking on the "Shuffle" button.
Or sort by any of the columns using the down arrow next to any column heading.
If you know all the data on any row, you can temporarily remove it by tapping the trash can to the right of the row.
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