Question 1
Cardio respiratory endurance: this refers to the ability of the circulatory and respiratory systems of the body to provide full supply of fuel in the event of sustained physical activity
Muscular strength: the muscle’s ability to exert force during an activity
Muscular endurance: the muscle’s ability to continue performance without exhaustion
Body composition: the relative amount of fat, bone, muscle, and other vital body components
Flexibility: a joint’s range of motions
Question 2
Clear definition setting
Proper decision-making
Motivating you to achieve goals
Building self-confidence
Owning goals
Prioritizing goals
Goal breakdown according to importance
Question 3
The waist-to hip-ratio is important in determining the amount and percentage of the body weight in the abdomen. The waist circumference should be 35 inches in women and 40 in men in order to reduce risks of medical complication
Question 4
Optimal body composition refers to the concept that the fat-free mass and the body fat compositions of the body optimally influences the speed, power, and, endurance of an athlete’s agility, strength, and appearance.
Question 5
The method of measuring the heart rate involves placing the fingertips excluding the thumb on the artery wrist or the neck and calculating the number of beats or palpations for a minute
Question 6
Individualized workouts help in establishing the individual’s baseline fitness as well as assist in designing the personal exercise prescription
Question 7
The ten percent rule refers to the concept that energy is passed form the pray to the predator at a ten percent rate. This implies that when a goat eats grass, the animal that eats the dear would only receive ten percent of the energy, as the dear would have used 90 percent. This rule helps in planning a training program through ensuring that the intensity, time, and time of activity are gradually increased
Question 8
The individual maximum heart is measured using the 220 minus age method, which implies subtracting the individual’s age from 220
Question 9
Pre-contemplation stage – Realize the need for the change
Contemplation stage – plan to change within six months after understanding the need for change
Preparation stage – getting ready to change within the next 30 days
Action stage – the behavior change has took place, but in less than the planned six days
Maintenance stage – the behavior has become more of a habit thereby requiring little conscious effort
Question 10
Isotonic Contractions – these are contraction that cause changes in muscle length as it contracts and causes movement of parts of the body and is dived into concentric and eccentric
Isometric Contractions – occurs when no changes occur in the length of the contracting muscles, for instance when carrying a load that pulls down the hands as the hand muscles struggle to hold the weight
Question 11
Genetics explain inherited internal factors of the human composition thereby determining the muscle fiber types inherited from family or ancestors. Training however helps shape the muscle types through exposing the muscles to different exercises that give different reactions in adjustments
Question 12
Joint Articulation
Muscle or Fat Mass
Body Asymmetry
Injury and Disease
Tissue Extensibility
- Joint articulation can be altered with a program of stretching
Question 13
A stretch reflex, which is also referred to as deep tendon reflex or myotatic stretch reflex refers to the situation where the muscle contracts in response to stretching within the muscle
Question 14
Choosing activities wisely, participating in adequate, stretching, and cool-down sessions warm-up, utilizing proper form.
Using carefully designing and planning the exercise program to help reduce injury
Incorporation of gradual progression into a personalized or individualized program consistently
Using adequate and properly maintained facilities and equipment
Question 15
Macronutrients are energy and calories providing nutrients. The body requires nutrients for metabolism, growth, and for its other functions and includes carbohydrates, fat and protein. Carbohydrates provide body fuel, energy in the central nervous system, the kidney and the muscles for proper functioning. Proteins are required for growth, tissue repair, and immune function, making of hormones and enzymes, energy, and preserving lean muscle mass. Finally, the body requires fat for development, energy, absorption of certain vitamins, and maintaining cell membranes
Question 16
Water serves the following purposes in the body
Water is a solvent – solvent for biochemical processes in the human body
Transporter – transports solved materials through the body
Protection – keeps the mouth moist and washing away grim and dirt as well lubricates joints
Chemical reactant
pH regulation
Electrolyte balancing purposes
Temperature regulation
Question 17
High Blood Pressure
Diabetes
Heart Disease
High Cholesterol levels
Cancer
Infertility
Back Pain
Ulcers
Skin Infections
Gallstones
Question 18
Activity
Feeding reduction
Change of thoughts
Taking the longer program that ensures systematic and gradual weight loss
Question 19
220-25=195 – maximum heart rate
195-72=123- heart rate reserve
(123*0.6)+72=145.8-lower limit
(123*0.8)+72=170.4-upper limit
(170.4+145.8)/2=158.1
Answer 158-target heart range
Question 20
BMI=weight(kg)-height(m)2
BMI=90kg/(1.905m)2=24.8 kg/m2
Answer 25 kg/m2
Question 21
Step 1
% total body weight - % fat weight = % fat free weight
100%-25%=75%
0.75*175 pounds =131.3 pounds
Step 2
Optimum weight-fat free weight /(1-optimal % fat)
for 10% body fat
optimum weight=131.3/(1-0.10)=145.9 pounds
for 20% body fat
optimum weight=131.3/(1-0.20)=164.1 pounds
The optimum body weight for this individual is between 146 and 164 pounds
Question 22
Proteins
- An adult man weights 205 pounds
- 205/2.2 lb/kg=93kg
- 93 kg*0.9g/kg=84g
Question 23
155*15calories/pounds per day=2325 calories/day
Reference:
Powers S. K., Stephen L. Dodd, M. J., (2010). Total Fitness and Wellness. San Francisco: Benjamin-Cummings Publishing Company.
