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How much physical activity should teens get each day?
`60 minutes
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List the levels of the physical activity pyramid? Start at the bottom.
- Moderate-intensity physical activities
- (walking, climbing stairs, walk dog)
- Aerobic Activities
- (cycling, brisk walking, running)
- Flexibility activities
- (side lunge, stretches)
- Anaerobic activities
- (bicep curl, push-ups, sit-ups)
- Sedentary activites
- (watching TV, X-box, internet0
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The six factors that affect your activity choices include:
- Cost
- Where you live
- Your level of health
- Time and place
- personal safety
- comprehensive planning
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What are examples of the cost of an activity.
- equipment cost
- health club fees
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How does where you live affect your activity choice?
Choose activities that are close to you so you don't have to drive a long ways.
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What is a disease of the respiratory system.
asthma
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How does personal safety help you choose an activity?
Don't exercise in unsafe areas
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Engaging in a variety of physical activities to strengthen different muscle groups is know as ______?
cross training
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All effective fitness programs are based on these three principles?
- overload
- progression
- specificity
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Working the body harder than it is normally worked.
overload
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The gradual increase in overload necessary to achieve higher levels of fitness.
progression
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Particular exercises and activities, improve particular areas of health-related fitness.
specificity
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What are the three basic things you should do for every activity?
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An activity that prepares the muscles for work.
warm-up
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The part of an exercise program when the activity is performed at its highest peak is called _____?
workout
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To be effective, an activity needs to follow the _______ formula.
F.I.T.T.
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What do the letters in the
F.I.T.T. formula stand for?
- frequency
- intensity
- time/duration
- type of activity
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F.I.T.T.
Which one is:
how often you do the activity each week?
Frequency
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F.I.T.T.
Which one is:
how hard you work at the activity per session?
Intensity
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F.I.T.T.
Which one is:
how much time you devote to a session?
Time/duration
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F.I.T.T.
Which one is:
which activities you select?
Type
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How many days per week should you work-out?
- 3 to 4 times per week
- with only 1 or 2 days between sessions
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How can intensity improve your physical fitness level.
Start out slow and work to reach overload.
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What is the goal for aerobics?
To work within your target heart range for 20 to 30 minutes.
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How much time should you devote to aerobic and anaerobic?
- aerobic - 75% - 80%
- anaerobic - 20% - 25%
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An activity that prepares the muscles to return to a restinng state.
cool-down
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The number of tiems your heart beats to one minute when you are not active.
resting heart rate
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A person of averge fitness has a resting heart rate of about ____.
72 - 84 beats per minute
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A resting heart rate below _____ indicates a good fitness level.
72
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