Personal Fitness Course Review (Units 1–9)

These flashcards cover core vocabulary, facts, and principles from Units 1–9 of the Personal Fitness course, providing a comprehensive review of fitness concepts, training principles, goal-setting, heart-rate monitoring, nutrition, and weight management.

Define physical fitness.

Physical fitness is defined as the ability to perform routine daily tasks with sustained energy and alertness, without experiencing excessive fatigue, and still possess enough vitality to enjoy leisure pursuits and respond effectively to unforeseen emergencies. It encompasses overall well-being and capability to meet life's physical demands.

Less than how many out of ten U.S. high-school students achieve at least 60 minutes of physical activity per day?

According to statistical data, fewer than 3 out of 10 U.S. high-school students meet the recommended guideline of at least 60 minutes of daily physical activity, indicating a significant concern regarding youth physical wellness.

What tool is specifically designed to help you control and monitor your fitness goals?

A Personal Fitness Plan is a structured and individualized tool specifically designed to help you define, control, and consistently monitor your specific fitness goals, outlining strategies for achievement and tracking progress.

Wellness is simply being in good **** and **** health.

Wellness is a comprehensive state that goes beyond the mere absence of illness; it is simply being in good physical and mental health, emphasizing a balanced and active approach to overall well-being.

What term describes planned, structured, repetitive, and purposive activity aimed at improving or maintaining fitness?

Exercise refers to any physical activity that is planned, structured, repetitive, and undertaken with the specific intention of improving or maintaining one or more components of physical fitness. It is a deliberate effort to enhance health and performance.

Name a health-related component of fitness that allows a joint to move through its full range of motion.

Flexibility is a health-related component of fitness that describes the ability of a joint, or a series of joints, to move unimpeded through their full, unrestricted range of motion. It is crucial for preventing injury and improving physical performance.

Which skill-related component is the ability to change direction quickly while controlling the whole body?

Agility is a skill-related component of fitness defined as the ability to rapidly and efficiently change the position and direction of the entire body while maintaining control and balance. It is vital in sports and activities requiring quick movements.

The amount of time from deciding to move until movement begins is called \_.

The duration encompassing the period from when an individual perceives a stimulus and decides to initiate a movement until the actual movement begins is precisely called Reaction time.

What is the ability to perform strength movements at a rapid pace called?

Power is a skill-related component of fitness that combines strength and speed, representing the ability to exert maximal force in the shortest possible time, performing strength movements at a rapid and explosive pace.

Health-related components of fitness are most associated with what aspect of the body?

Health-related components of fitness are fundamentally most associated with how well the body’s various physiological systems—such as the cardiovascular, respiratory, and muscular systems—operate and function to support overall health and daily living.

The ability to cover a distance in a short period is known as \_.

The capability to effectively cover a specific distance in the shortest possible period of time is precisely known as Speed.

What is the primary way to improve skill-related fitness such as agility or balance?

The most effective and primary way to significantly improve skill-related fitness components like agility, balance, coordination, reaction time, speed, or power is through consistent and targeted practice of specific movements and drills.

The ability to use skeletal muscles for an extended period is called \_.

The capacity of a skeletal muscle or a group of muscles to continuously exert force or perform repetitions against a resistance for an extended period of time without undue fatigue is called Muscular endurance.

The ability to stay upright or maintain equilibrium is \_.

The critical skill-related component of fitness defined as the ability to maintain the body's center of gravity over its base of support, thereby staying upright or maintaining equilibrium both in static and dynamic situations, is called Balance.

Which term describes the integration of hand, eye, and foot movements?

Coordination is the skill-related component of fitness that describes the seamless and efficient integration of various body parts' movements, particularly the synchronization of hand, eye, and foot movements, to perform complex, well-controlled actions.

What is the best exercise to improve flexibility?

The most effective and widely recommended type of exercise specifically designed to improve and maintain flexibility, by lengthening muscles and increasing joint range of motion, is Stretching.

What is the best way to keep track of your daily physical activity?

The best and most systematic way to meticulously keep a detailed record and track of your daily physical activity, monitoring progress and adherence to fitness goals, is by diligently using an Activity Log.

For this course, how many weeks must you keep an activity log?

For the duration of this specific course, it is a mandatory requirement that you meticulously maintain and keep an activity log for a minimum of 4 consecutive weeks, documenting your physical activity.

What do we call the period before exercise that prepares your body for activity?

The crucial period immediately preceding a main exercise session, which involves light physical activity to gradually prepare your cardiovascular system and muscles for more intense activity, is known as a Warm-up.

What term describes the post-exercise period that returns the body to a normal state?

The essential post-exercise period, characterized by low-intensity physical activity following a workout, which gradually reduces heart rate and body temperature and aids the body's return to a normal, resting physiological state, is called a Cool-down.

When beginning a fitness program, what should be your main priority?

When embarking on and beginning any new fitness program or exercise routine, your foremost and unequivocal main priority should always be Safety, ensuring proper technique and avoiding injuries.

Before starting physical activity, which two people is it wise to consult?

Prior to initiating any significant physical activity regimen, especially if you have pre-existing health conditions or concerns, it is highly advisable and wise to consult with two key individuals: a trusted adult (such as a parent or guardian) and a doctor (for professional medical clearance and guidance).

What is the most severe heat illness that requires immediate medical attention?

The most serious and life-threatening form of heat illness, characterized by a dangerously high body temperature and requiring immediate emergency medical attention to prevent severe complications or death, is Heat stroke.

During which part of a workout should stretching feel the easiest?

Given that muscles are warmed and more pliable after exercise, stretching tends to feel the most comfortable and achieve the greatest range of motion during the cool-down phase of a workout.

How much total activity time must be logged each week for this course?

For the successful completion of this course, a minimum of 150 minutes of total physical activity time must be meticulously logged and accounted for each week, demonstrating consistent engagement.

Jogging primarily improves which health-related component of fitness?

Engaging in activities like jogging primarily and significantly improves Cardiorespiratory fitness, which is the ability of the heart, lungs, and blood vessels to supply oxygen to working muscles during sustained physical activity.

True or false: Warm-ups usually last 5–10 minutes.

True or false: A typical and effective warm-up session, designed to prepare the body for more strenuous activity, usually lasts for a duration of 5–10 minutes before the main workout. True.

What does the acronym FIT stand for?

The widely recognized acronym F.I.T., which serves as a guiding principle for designing effective exercise programs, stands for Frequency, Intensity, and Time (or Duration), indicating how often, how hard, and how long one exercises.

Which word is NOT part of a SMART goal?

The SMART goal framework emphasizes specific, measurable, achievable, relevant, and time-bound objectives. Among the common choices, the word Ready is NOT typically part of the SMART acronym for goal setting.

When developing personal fitness goals, what is an important step to ensure commitment?

When in the process of developing comprehensive personal fitness goals, a crucial and important step to significantly enhance commitment and accountability is to explicitly write the goals down, making them tangible and easier to track.

A strong feeling of wanting something is called \_.

A profound and strong emotional feeling of wanting or wishing for something to happen or be achieved, often serving as a powerful motivator, is called Desire.

What term is used for something that prevents you from completing a goal?

The term used to describe any challenge, barrier, or circumstance that hinders or prevents an individual from successfully completing or achieving a set goal is an Obstacle.

Long-term goals generally take how long to complete?

Long-term goals are objectives that typically require a significant commitment of time and effort to achieve, generally taking over a year to fully complete or realize.

Give one benefit of achieving fitness goals.

One significant and tangible benefit of successfully achieving personal fitness goals is an Increased self-confidence, stemming from improved physical capabilities and a sense of accomplishment. Other benefits include experiencing more daily energy and finding daily tasks easier to perform.

A series of exercises interspersed with rest periods best describes \_.

A highly effective workout methodology that is best described as a series of different exercises performed consecutively with little or no rest in between, followed by short rest periods before repeating the circuit, is known as Circuit training.

What is the key to developing a successful personal fitness program?

The fundamental key to developing a truly successful and sustainable personal fitness program lies in designing a program that is specifically right for you, tailored to your individual needs, preferences, fitness level, and goals, rather than adopting a generic plan.

Which of the following is considered a lifetime sport: baseball, basketball, golf, or football?

Among the given options, Golf is widely considered a lifetime sport because it can be enjoyed and participated in by individuals across a wide range of ages and fitness levels for many years, often throughout their entire lives.

Activities that help people relax are called \_.

Activities specifically designed and engaged in to help individuals relax, reduce mental tension, and shift their focus away from stressors are commonly referred to as Stress diversion activities.

Monitoring heart rate during exercise primarily helps you apply which FIT variable?

When monitoring your heart rate during an exercise session, you are primarily using this physiological feedback to accurately apply and control the Intensity variable of the F.I.T. principle, ensuring you are working within your target zone.

Exercising four days a week to improve endurance is an application of which FIT variable?

Consistently exercising four days a week with the specific aim of improving muscular or cardiorespiratory endurance is a direct application and manipulation of the Frequency variable within the F.I.T. principle, indicating how often you train.

When completing an exercise program, what is one thing you do NOT want to become?

When actively participating in and aiming to successfully complete an exercise program, one critical factor to avoid that can severely hinder consistency and adherence is becoming bored with the routine. Variety and enjoyment are key for long-term engagement.

Name the three key training principles emphasized in Unit 7.

In Unit 7 of this course, the three foundational and key training principles that are extensively emphasized for effective fitness development are Overload, Specificity, and Progression, each playing a vital role in adapting the body to exercise.

Overload does what to the demands placed on your body?

The principle of Overload, in the context of physical training, fundamentally dictates that to improve fitness, you must increase the demands placed on your body beyond its current capabilities, thereby forcing it to adapt and strengthen.

List three ways overload can be applied.

The principle of Overload can be effectively applied in a workout program in three primary ways: by increasing the frequency (how often you exercise), increasing the intensity (how hard you exercise), or increasing the time (duration) of your workouts.

At the beginning of a program, why do exercises seem to become easier after a few sessions?

At the initial stages of a new fitness program, exercises often seem to become noticeably easier after just a few sessions not primarily due to significant muscle growth, but because your muscles learn to work together more efficiently through improved neuromuscular coordination.

To stay safe, what should you give your body between workouts?

To ensure safety, facilitate recovery, prevent overtraining, and allow for muscle repair and adaptation, it is crucial that you provide your body with adequate Rest periods between individual workouts.

Stretching to improve flexibility is an example of which training principle?

Engaging in stretching exercises with the direct aim of improving your body's flexibility is a clear and direct example of applying the Specificity training principle, which states that training effects are specific to the type of exercise performed.

Which of the following is NOT a benefit of flexibility: improved blood circulation, decreased injury risk, relieved emotional tension, or improved air circulation?

While flexibility offers numerous health benefits such as improved blood circulation, decreased injury risk, and relieved emotional tension, improved air circulation is NOT a direct or primary benefit associated with increased flexibility.

What type of stretching does this course recommend most?

For general fitness and to safely increase range of motion, this course most strongly recommends Static stretching, which involves holding a stretch in a comfortable position for a period of time, typically during the cool-down.

A proper stretch should be held for a minimum of how many seconds?

To achieve an effective and proper stretch that promotes increased flexibility, each stretch should be held continuously for a minimum of 10 seconds, allowing the muscle to lengthen gradually.

Increasing the frequency of your stretching routine means you should \\.

When you aim to increase the frequency of your stretching routine, it specifically means that you should increase the number of days you stretch each week, thereby performing stretching exercises more often.

Which heart-rate category pumps the least amount of blood: target, resting, pulse, or recovery?

Among the given options, the Resting heart rate category, which measures the number of beats per minute while the body is at complete rest, corresponds to the heart pumping the least amount of blood per minute compared to exercise or active states.

Exercises that strengthen the heart and lungs and last at least 10 minutes are called \_.

Physical activities specifically designed to strengthen the cardiovascular system, including the heart and lungs, and that are sustained continuously for a minimum duration of 10 minutes, are generally classified as Aerobic exercises.

How do you estimate your maximum heart rate?

A commonly used and simple formula to estimate your theoretical maximum heart rate (MHR) is to subtract 220 minus your age. This provides a guide for setting exercise intensity, though individual variations exist.

Muscular fitness is appropriate for whom?

Muscular fitness, encompassing both strength and endurance, is undeniably appropriate and beneficial for Everyone regardless of age, gender, or current fitness level, contributing to overall health, functional ability, and quality of life.

Having high levels of cardiorespiratory fitness does NOT help you \_.

While having high levels of cardiorespiratory fitness offers numerous health benefits such as improved energy, better mood, and reduced risk of chronic diseases, it does NOT inherently help or encourage you to need to sleep less; adequate sleep remains crucial for health.

Which gas is essential for the body and used by muscles during aerobic activity?

Oxygen is the vital gas that is absolutely essential for the body's metabolic processes and is predominantly utilized by muscles as the primary fuel source during sustained aerobic activity to produce energy efficiently.

What target heart-rate range (as a percentage of maximum) does this course recommend?

For effective cardiorespiratory training, this course specifically recommends aiming for a target heart-rate range that falls between 50–90 % of your estimated maximum heart rate, allowing for varied intensity levels adaptable to individual fitness goals.

Heart rate is the number of times your heart beats per \_.

Your heart rate is simply defined as the numerical count of how many times your heart contracts and sends blood throughout your body within a standard period of one minute.

Which cardiovascular disease risk factor is NOT controllable: gender, cholesterol level, weight, or activity level?

Among the listed cardiovascular disease risk factors, gender is a biological variable that is inherently NOT controllable, unlike factors such as cholesterol level, weight, or activity level, which can be managed through lifestyle choices.

What is the minimum frequency recommended in this course for cardiorespiratory workouts?

To achieve and maintain cardiorespiratory fitness according to this course's guidelines, the absolute minimum recommended frequency for engaging in cardiorespiratory workouts is Three days per week.

Your workout intensity during cardiorespiratory sessions should match your \_.

To ensure effective and safe training during cardiorespiratory sessions, your overall workout intensity should precisely match and align with your predetermined Target heart-rate range, guiding the level of effort exerted.

To improve muscular fitness, which training principle must be included?

To achieve meaningful improvements in muscular fitness, whether it's strength or endurance, the fundamental training principle that absolutely must be included and progressively applied is Overload, continually challenging the muscles beyond their current capacity.

Recommended workout intensity for muscular strength in this course is \\\\ % of 1-rep max.

For the specific goal of improving muscular strength, this course recommends a workout intensity that corresponds to 60–85 % of your estimated one-repetition maximum (1-rep max), typically involving lower repetitions with higher resistance.

Recommended workout intensity for muscular endurance in this course is \\\\ % of 1-rep max.

To effectively train for muscular endurance, this course advises a workout intensity that ranges between 40–60 % of your estimated one-repetition maximum (1-rep max), generally involving higher repetitions with lighter resistance.

What is the best overall way to train for muscular fitness?

The most effective and best overall way to train for muscular fitness is ultimately a personal choice—it can be done in a variety of ways (e.g., bodyweight, free weights, machines, resistance bands) tailored to individual preferences, accessibility, and specific goals to ensure enjoyment and adherence.

A unit of energy found in food is called a \_.

A Calorie is the standard unit of energy measurement that is found within food and beverages, representing the amount of energy required to raise the temperature of one gram of water by one degree Celsius (1 calorie = 4.184 joules).

What does BMR stand for, and what does it measure?

BMR stands for Basal Metabolic Rate, and it measures the minimum amount of energy (calories) that your body requires to perform essential life-sustaining functions (like breathing, circulation, and cell production) while at complete rest, in a neutral, post-absorptive state.

How many calories are in one pound of body weight?

It is widely accepted that approximately 3,500 calories are equivalent to one pound of body weight. This means that to lose one pound, you generally need to create a deficit of 3,500 calories through diet and exercise.

According to the CDC, what fraction of U.S. adults are obese?

According to data from the Centers for Disease Control and Prevention (CDC), a concerning statistic reveals that more than one-third of U.S. adults are classified as obese, highlighting a significant public health challenge regarding weight management.

Give one strategy to help prevent weight gain.

One effective strategy to proactively help prevent undesirable weight gain is to consciously choose foods that supply appropriate calories relative to your energy expenditure and nutritional needs, focusing on nutrient-dense options. Other key strategies include engaging in regular physical activity and ensuring adequate sleep.

Healthy weight loss is best described as \_.

Healthy and sustainable weight loss is best comprehensively described not as a temporary diet, but as an ongoing lifestyle with long-term, sustainable changes in eating and exercise habits, focusing on gradual progress and holistic well-being rather than quick fixes.

What is the first step toward losing weight, according to the course?

According to the systematic approach outlined in this course, the crucial first step toward initiating and successfully achieving weight loss is to clearly and realistically set goals, providing direction and motivation for the journey.

Name the three-step method for improving eating habits promoted in the course.

The comprehensive three-step method specifically promoted in this course for effectively improving and establishing healthier eating habits involves a cyclical process: Reflect (on current habits), Replace (unhealthy habits with healthier ones), and Reinforce (positive changes to make them permanent).

Which of the following is NOT recommended for keeping weight off: realistic eating pattern, daily breakfast, daily activity, or skipping meals when not hungry?

While maintaining a realistic eating pattern, consuming daily breakfast, and engaging in daily activity are all recommended for sustained weight management, skipping meals when not hungry is NOT generally recommended as a strategy for keeping weight off, as it can disrupt metabolism and lead to overeating later.

One simple way to reduce caloric intake is to \_ instead of soda.

A highly effective and simple strategy to significantly reduce your daily caloric intake is to prioritize and drink water instead of sugary beverages like soda, which often contribute empty calories without providing significant nutritional value.

True or False: You must completely give up your favorite foods to eat healthy.

True or False: It is a common misconception that to eat healthy, you must completely and perpetually give up all of your favorite foods. This statement is False; healthy eating emphasizes moderation, portion control, and balance, allowing for occasional treats.

Which condition is NOT a potential health effect of obesity: body pain, osteoporosis, type 2 diabetes, or stroke?

While obesity is associated with several serious health conditions such as increased body pain, type 2 diabetes, and stroke, Osteoporosis (a condition characterized by weak and brittle bones) is NOT typically considered a direct potential health effect of obesity; in fact, higher body weight can sometimes be protective against osteoporosis, though other risks remain.