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Fitness and Wellness Exam #1: Chapters 1, 2 & 3 fully solved rated A+
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Fitness and Wellness Exam #1: Chapters 1, 2 & 3 fully solved rated A+
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Fitness and Wellness Exam #1: Chapters1, 2 & 3 fully solved rated A+
Anaerobic - correct answer ✔✔Without oxygen, short term, high intensity.
Ex: Sprinting
Aerobic - correct answer ✔✔With oxygen, term, low intensity.
Ex: Jogging
Indirect evaluation - correct answer ✔✔The "Gold Standard" for measuring body composition is
underwater weighing aka "Hydro-static Weighing". Other methods include the Skin-fold method, Bio-
electrical Impedance, Dexa, and the Bod Pod.
The FITT Principle - correct answer ✔✔Frequency of Exercise - 3-5 times per week.
Intensity of Exercise - 60-85% of maximum heart rate.
Time (Duration) of Exercise - 20-60 minutes.
Type (Mode) of Exercise - Aerobic , rhythmic, continuous, working large muscles.
The Rate of Perceived Exertion (RPE) scale - correct answer ✔✔A perception scale to monitor or
interpret the intensity of the aerobic exercise.
The 6 Stages of Change - correct answer ✔✔1. Precontemplation - Stage of change in which people are
unwilling to change their behavior.
2. Contemplation - Stage of change in which people are considering changing behavior in the next 6
months.
, 3. Preparation - Stage of change in which people are getting ready to make a change within the coming
month.
4. Action - Stage of change in which people are actively changing a negative behavior or adopting a new,
health behavior.
5. Maintenance - Stage of change in which people maintain behavioral change for up to 5 years.
6. Termination/Adoption - Stage of change in which people have eliminated an undesirable behavior or
maintained a positive behavior for more than 5 years.
Body Mass Index (BMI) - correct answer ✔✔Definition - Table incorporating height and weight to
estimate critical fat values at which the risk for disease increase.
A useful tool for screening the populations ages 19-70.
The (3) Energy Systems - correct answer ✔✔1. ATP-CP System - Carbs that are stored in the muscles are
burned after a few seconds; Anaerobic exercise.
2.Lactic System - Carbs that are stored in the muscles are burned after a few minutes; Anaerobic
exercise.
3. Aerobic System - Fat cells that are stored in the body are burned at/after 20 minutes. // Aerobic,
"Steady state."
Protein burns at 2-3 hours.
Essential fat - correct answer ✔✔Minimal body fat needed for normal physiological functions
3% of total weight in men, 12% in women.
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