Wellness Test #2

Front 1

where do you get your resting heart rate

Back 1

Radial artery

Front 2

FIDM

Back 2

Frequency
Intensity
Duration
Mode

Front 3

4 ways to test body composition

Back 3

Bioelectric
Underwater
BMI
Skinfold

Front 4

find your target training zone

Back 4

220-age times .65 and .85

Front 5

When talking about cardiovascular exercise, intensity should be measured

Back 5

Percent of the maximum heart rate
Rate of perceived exertion

Front 6

This principle of training requires you to work the fitness component you wish to improve

Back 6

Principle of Specificity

Front 7

In weight training intensity is defined as this

Back 7

Amount of weight or resistance

Front 8

In weight training intensity is defined as this

Back 8

Amount of weight or resistance

Front 9

Give the main reason flexibility is important

Back 9

Prevents injury

Front 10

When should flexibility be done in the workout

Back 10

Before the warm-up and after your done exercising

Front 11

This type of resistance training works different muscle groups on different days of the week

Back 11

Split-set system

Front 12

At minimum how long should you be aerobically working out per day

Back 12

30 minutes

Front 13

This is your traditional type of weight training

Back 13

Isotonic, Isometric, Isokinetic

Front 14

VO2 max stands for this and is

Back 14

Volume and oxygen squared and volume and oxygen per minute

Front 15

This fitness variable stands for how long you are working out

Back 15

duration

Front 16

The ACSM recommends individuals lift weights this many times perk week

Back 16

Twice

Front 17

Warm-exercises should take this long

Back 17

5-10 minutes

Front 18

The IFP needs to be tailored to who's needs

Back 18

yours

Front 19

This system of resistance training involves more than one set of each exercise

Back 19

Multiple Set

Front 20

These 3 things constitute a high level of VO2

Back 20

Respiratory system, Musculoskeletal System, and Cardiovascular

Front 21

This principle of training requires an overload to the body

Back 21

Principle of Progression

Front 22

Where should you take your heart rate while working out

Back 22

Carotid artery

Front 23

This type of training is characterized by alternating bouts of high intensity with periods of rest

Back 23

High Intensity Interval training

Front 24

60-80 percent of Americans will experience

Back 24

Lower back pain

Front 25

test for muscular strength of the upper body

Back 25

1 repetition max

Front 26

2 reasons for preforming cool down

Back 26

To prevent lactic acid build up
To prevent blood from pooling in your extremities

Front 27

Warm up increases the release of oxygen from ____ allowing for an increase of blood flow to the muscles

Back 27

Myoglobin

Front 28

This is the ratio of fat mass to fat free mass

Back 28

Body composition

Front 29

This resistance training involves constant movement with little to no rest between each activity

Back 29

Circuit Training

Front 30

These components should be included in your fitness plan

Back 30

Introduction
Warm up
Flexibility
Cardio
Strength training
Cool down
Conclusion
Individuality
FIDM

Front 31

This is often considered the least effective way to measure body composition

Back 31

BMI

Front 32

This is the purpose of warm up

Back 32

To increase your heart rate

Front 33

The order of your strength training exercises should be in this order

Back 33

Multi-join to single joints

Front 34

List 2 tests for the upper body that test muscular endurance

Back 34

Pull ups and pushups (Flex arm hangs and dips)

Front 35

According to the ASCM aerobic exercise should be done this much per week

Back 35

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