Question

personal fitness chapter 3 assessment: designing a personal fitness program
true/false
indicate whether the sentence or statement is true or false.

1. you can improve health - related fitness but it is not possible to improve skill - related fitness.
2. age, gender, and heredity partly determine muscular strength.
3. three scientific principles govern an exercise prescription: the overload principle, the specificity principle, and the digression principle.
4. in order for a 30 - minute workout to be effective it cannot be divided into 2 or 3 shorter intervals.
5. the specificity principle states that if you want to improve a particular muscle, you must improve all muscles.
6. your record - keeping book should include food and liquids consumed.
7. factors that affect progression include your initial fitness level, heredity, the rate you change your fitt factors, and your goals.
8. you can prevent detraining by cross - training.
9. restoration will happen faster if you sleep 8 - 10 hours per night.
10. a warm - up should have two phases, a cardiovascular phase and a muscular - skeletal phase.

multiple choice
identify the letter of the choice that best completes the statement or answers the question.

1. health - related fitness components include:

a. agility.
c. balance.
b. flexibility.
d. power.

1. the relative percentage of body fat to lean body tissue is called

a. percentage of body fat.
c. calipers.
b. body composition.
d. body shaping.

1. skill - related fitness components include:

a. cardiovascular fitness.
c. muscular strength.
b. reaction time.
d. flexibility.

1. adjusting fitt factors will apply

a. the overload principle.
c. the progression principle.
b. the principle of specificity.
d. all of the above.

1. the maximum heart rate for a 16 - year - old is

a. 207 beats per minute.
c. 205 beats per minute.
b. 220 beats per minute.
d. 204 beats per minute.

1. methods of measuring intensity include all of the following except:

a. the heat - stress index.
c. perceived exertion.
b. percentage of maximum heart rate.
d. the talk test.

1. to apply the specificity principle to increasing speed, you would do all the following except:

a. work on leg muscle strength.
c. carbo load before a race.
b. target cardiovascular fitness.
d. run sprints.

Explanation:

1. False - Both health - related and skill - related fitness can be improved through training.
2. True - Age, gender, and heredity do influence muscular strength.
3. False - The three principles are overload, specificity, and progression (not digression).
4. False - A 30 - minute workout can be divided into shorter intervals and still be effective.
5. False - The specificity principle states that to improve a particular muscle, you should target that muscle, not all muscles.
6. True - A record - keeping book for fitness often includes diet information.
7. True - Initial fitness level, heredity, FITT factor changes, and goals affect progression.
8. True - Cross - training can prevent detraining.
9. True - Adequate sleep (8 - 10 hours) aids in faster restoration.
10. True - A warm - up typically has a cardiovascular and a muscular - skeletal phase.
11. b - Flexibility is a health - related fitness component. Agility, balance, and power are skill - related.
12. b - The relative percentage of body fat to lean body tissue is body composition.
13. b - Reaction time is a skill - related fitness component. Cardiovascular fitness, muscular strength, and flexibility are health - related.
14. d - Adjusting FITT factors applies the overload, specificity, and progression principles.
15. a - The formula for maximum heart rate is 207 - (0.7 x age), so for a 16 - year - old, 207-(0.7 x 16)=207 - 11.2 = 207 beats per minute (approx).
16. a - The heat - stress index is not a method of measuring exercise intensity. Percentage of maximum heart rate, perceived exertion, and the talk test are.
17. c - Carbo - loading is for energy storage, not directly related to applying the specificity principle for speed. Working on leg muscle strength, targeting cardiovascular fitness, and running sprints can help with speed.

Answer:

1. False
2. True
3. False
4. False
5. False
6. True
7. True
8. True
9. True
10. True
11. b. Flexibility
12. b. body composition
13. b. reaction time
14. d. all of the above
15. a. 207 beats per minute
16. a. the heat - stress index
17. c. carbo load before a race