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20 Cards in this Set
- Front
- Back
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What do the four letters in the acronym FITT stand for?
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F= Frequency
I = Intensity T= Time T= Type |
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According to the FITT model, you should exercise 3 to ___ times per week with no longer than 48 hours in between workouts.
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5 times
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If you are looking to lose weight or lose stress, exercising _____times per week is recommended.
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5 times
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When speaking about the "I" in the FITT acronym, your intensity for in shape individuals should be between ____ and ____, whereas the intensity for out of shape individuals should be between _____ and ______.
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60 to 80%
40 to 50% |
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The _____ helps determine your target heart rate by using your age and resting heart rate.
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Karvonen Equation
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Your _____ is your highest possible heart rate.
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HRmax (Maximum Heart Rate)
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How do you calculate your HR Max?
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You subtract your age from 220.
Ex. Age = 20 220-20= 200 HRmax |
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After you find your maximum heart rate, what is the next step to calculate your heart rate reserve?
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Take your maximum heart rate
- Your Resting Heart Rate |
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After you find your heart rate reserve, what is the next step to find your lower and higher target heart rate?
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Take your Heart Rate Reserve
x .60 (Lower Level) / x.80 (Upper Level) = Y + Resting Heart Rate |
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What is the recommended length of time to participate a workout? At what intensity level?
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Appropriate time = 20-60 minutes
Intensity Level = 60-80% |
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These types of activities require large amounts of oxygen and improve cardiorespiratory endurance.
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Aerobic
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These types of activities are continuous and keep the heart rate up for at least 20-60 minutes.
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Aerobic Activities
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These types of activities require no oxygen. Tennis, volleyball, and track are examples of this type of activity.
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Anaerobic
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Fitness experts recommend that people take ____ amount of steps per day to remain healthy.
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10,000 steps
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You are supposed to _____ the strong, and ____ the weak.
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Stretch, Strengthen
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Potential benefits of muscular fitness programs include: appearance, injury prevention, weight control, athletic performance, and _____.
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Increased Bone Density
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Carido-Respiratory Endurance is often expressed by which two terms?
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V02 max or Aerobic Capacity
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What is the maximal theoretical heart rate for an individual who is 30 years old with a resting pulse rate of 60 beats/minute?
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1.) 220-Age = 190
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The pulse should be taken at which two points?
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1.) On the neck
2.) On the thumb inside the wrist |
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For health benefits what is the Department of Health and Human Services (DHHS) physical activity guidelines recommendation per week?
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150 minutes per week = 30 minutes 5 days/week
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