Unit 3

Assessment

Study Questions

Muscular Fitness

1. Describe the 3 types of muscle fibers.
2. What are the 3 types of muscle contraction (action)?
3. Describe the 3 ways the body adapts to resistance training. Neuromuscular, hypertrophic, and metabolic. Which occurs first?
4. What is muscular fitness and why are strength and endurance explained as being on a continuum?
5. What are the benefits of training for muscular fitness?
6. What are the F.I.T.T. guidelines for designing a resistance/weight training program, specific to strength and endurance?

Flexibility and Back Health

1. Give examples of movements in the legs and arms that would require flexion, extension and rotation.
2. Which stretching technique is preferred and why?
3. Which stretching technique increases ones risk of injury?
4. How does poor posture contribute to back pain?
5. What types of exercises should be performed in order to improve back health?

Aerobic Fitness

1. What 3 biological systems are central to aerobic fitness? Which can be described as the transport systems and as the exchange systems?
2. Describe the general blood flow through the heart, lungs, and body.
3. What are the acute and chronic responses to aerobic exercise? How do heart rate, stroke volume, and cardiac output change with exercise over time?
4. How do you measure aerobic fitness? What are the direct and indirect methods?
5. List the benefits of aerobic exercise. What are some ways to monitor intensity?
6. What are the guidelines for designing an aerobic exercise program for health-related benefits vs. fitness-related benefits
7. What are the components of an aerobic workout? What is the importance of each component? Why is the order of general warm-up (temp.) then specific warm-up (stretching) necessary?

Wellness

1. What is wellness? List some general characteristics of a well person.
2. What are the 6 health dimensions of wellness? What is the importance of having balance in these dimensions of wellness?
3. Name the four highlights/objectives of Healthy People 2000. As of 1995, how close is the U.S. population to achieving these highlights/objectives?
4. What are the four influences on health and wellness and how do they affect your ability to make positive changes?

Behavior Change

1. How long must a person be physically active before they would be considered in the maintenance stage of change?
2. How would you define each stage of change?

Environmental Influences

1. Using your knowledge of various environments and the Owen, et al. article develop a plan that would increase physical activity opportunities in a workplace, school, or neighborhood.

Sample exam question

Which of the following is NOT a chronic adaptation to aerobic exercise?

1. submaximal work becomes easier
2. cardiac output decreases
3. resting heart rate decreases
4. stroke volume increases