Physical Fitness Exercise Programs

2. Which of the following is important in maintaining a healthy lifestyle?
A. Getting less than six hours of sleep a night
B. Developing muscular bulk
C. Monitoring your diet
D. Exercising at least three hours each day

3. Which of the following is good for your health?
A. Smoking
B. Positive behavioral change
C. Substance abuse
D. Eating fatty foods

4. Which of these factors is most important in your fitness program?
A. Consistency
B. Joining a health club
C. Doing stretching exercises
D. Using mirrors in your exercise program

5. Which of the following statements is true?
A. Unexercised muscles turn into fat.
B. Unexercised muscles lose bulk but don’t atrophy.
C. Regular exercise makes muscles firm and strong.
D. Exercise slows down your metabolism.

6. Cardiovascular fitness exercises strengthen which two organs?
A. Heart and brain
B. Liver and lungs
C. Brain and liver
D. Heart and lungs

7. What five fitness goals should you set for any comprehensive fitness program?
A. Flexibility, endurance, substantial weight loss, proper nutrition, and muscle power
B. Disease prevention, fad diets, coordination, muscular bulk, and relaxation
C. Flexibility, endurance, muscle power, proper nutrition and weight control, and relaxation
D. Disease prevention, endurance, tight muscles, fast-food diet, and thin appearance

8. Which of the following is the major cause of most back problems?
A. Muscular weakness and lack of flexibility
B. Long drives in an automobile
C. A poor mattress
D. Unaligned posture

9. High blood pressure is the major risk factor for
A. cancer.
B. stroke.
C. osteoporosis.
D. muscular atrophy.

10. Endorphins help rid the body of
A. cholesterol.
B. fat.
C. sodium.
D. acid.

11. Good health was once viewed as a combination of
A. having a good doctor and eating three hearty meals a day.
B. possessing good personal habits and good luck.
C. living in the right place and possessing good personal habits.
D. good luck and the right parentage.

12. To maintain a healthy weight, it’s important to avoid being
A. five pounds or more overweight.
B. 10 percent or more over the suggested weight for your height.
C. either overweight or underweight.
D. underweight by five pounds or more.

13. Who is primarily responsible for your health?
A. You
B. Your doctor
C. Your family
D. The medical care system

14. Which of the following statements is true regarding the benefits of managing your health?
A. Your self-esteem will decrease.
B. You’ll have more energy and improved cardiovascular health.
C. Your metabolism will decrease, allowing for higher caloric intake.
D. Your stress levels will increase.

15. There’s no health advantage to changing your weight if
A. it’s within the range on the weight tables.
B. you feel energetic.
C. your waist-to-hip ratio places you at risk.
D. you’ve never been successful at dieting.

16. Personal fitness trainers usually work with
A. employees in a corporation.
B. parks and recreation departments.
C. individuals seeking a more personalized workout.
D. hospital nutritionists.

17. According to this study unit, which of the following is acceptable nutritional advice?
A. Lose weight as fast as you can.
B. Skip one meal a day, other than breakfast.
C. Eat every meal quickly to speed up your metabolism.
D. Eat three meals a day at regular times.

18. What is the number of beats per minute for an average resting heart?
A. 64
B. 72
C. 80
D. 96

19. Which of the following is considered a fitness goal?
A. Watching a physical exercise program on television
B. Obtaining optimal weight where you feel your best and you have healthy eating habits
C. Relaxing for 10 minutes once a week
D. Developing muscles only by lifting weights

20. Which of the following statements is true?
A. Lungs are strengthened through cardiovascular exercise.
B. Inactive people find it easier to change lifestyle habits than active people.
C. Regular exercise softens bones.
D. Psychiatrists avoid recommending exercise as a way of dealing with depression.

Please do not solicit answers on Y!A, as this is considered cheating.
If you need help, please contact the school.

Penn Foster

I want a REALLY intense exercise program for dancers. Something that involves building muscle (while staying lithe and lean of course) and something that helps cardio. Some sort of vigorous exercise routine that I can start that will help me with ballet. The faster I can get results the better. I would like something that shows results in a month’s time, but any sort of intense exercise program for dancers would be good; something that helps with endurance, muscle, cardio, flexibility, and technique for ballet. I’m open to anything. Thanks!

My suggestions!
Best cardio exercises other than running: Swimming laps, Elliptical, and jump rope
Most important muscle group for dancers: the core, your abs
Also, I feel like nothing gets you in better shape for dance than dancing! I always feel more on top after a dance intensive than after a similar period of just exercising.

With that said, this is what I did at the beginning of the summer:
Stretch major muscle groups to just warm up, start from top to bottom: neck, shoulders, back, hips (hip flexors and rotators), quads, hamstrings, calves, ankles. Hold or go through each stretch for 30 seconds. So this segment takes about 8 minutes.

Then do what I call a cardio barre. You do a simple barre but instead of taking a break inbetween exercises just flow from one to the next. The key is to get a mix or cd that you can just do barre straight through.
2 demi plies (12, 34), 1 grand plie (5678), tendu (12), tendu (34), 4 degages (5678). Do that en croix from 5th position. Repeat on left. Then do 1 grand plie in 1st, 2nd, 4th, and 5th en croix. Repeat on left if you want. Next, 4 frappes, 2 degages, 2 frappes, en croix. repeat on left. Next, 4 ron de jambes a tere en dehors, brush front and ron de jambe to 2nd, hold, 6 ron de jambe to your knee, tendu, close front. 4 grand battement front. reverse whole ron de jambe exercise and then repeat whole thing on left. Next one low developpe, one medium, and two high. Do this en croix, then repeat on left. Lastly, do some port de bras. Cambre forward in 5th, then back, then releve, and go forward again, then back, then left, and right, lunge and cambre forward again, then back. From the lunge, come up to tendu derriere, and then raise your leg to arabesque, releve and balance. Repeat to left.

Then you can take a water and cool down break. You can do some barre stretches here if you want.

Next work on your abs.
There are a ton of different ab exercises. Do whichever combination you want, but make sure you work your upper abs, lower abs, and both obliques (side abs). Sometimes if I don’t have time for a full workout, I’ll jut max out (keep going till I can’t anymore), but if you have the time, it is better to do like 3 sets of 30, or however much you can handle. If you’re going to mix things up, do like 2 sets of 20 for each of your different ab exercises. If you have 5 different kinds, it’ll come out to 100 reps by the end.

Next feet and ankles with upper body:
I’d say max out on releves, then stretch your achilles, then do some ankle circles working to your full range.
Do the tricep exercise 3 sets of 10.
Do as many pushups as you can
then do another max out of releves. stretch and circle again.
Do the tricep exercise 3 sets of 10.
Do as many pushups as you can (i can only do 4, hence why I say do as many as you can)
Stretch out your chest and triceps.

Drink some more water.

This would be your Monday Wednesday Friday workout.

Then on Tuesdays and Thursdays, You could see if you can do my ab/cardio power workout. I alternate 1 minute of jump roping with 1 minute of crunches/situps and repeat, 1 minute of jumprope, 1 minute of abs, and I do this for 30 minutes. So it ends up being 15 minutes of jump roping and 15 minutes of abs.
First time I did it, I was like, this should be easy, but I couldn’t finish the 30 minutes, it gets easier with time.

Then on the weekends, don’t exercise, because your body needs a break and to recuperate so that it can be 100% for your weekday workouts.

I hope this helps!

ps, If the cardio barre doesn’t make sense because of the terminology, check out: http://abt.org/education/dictionary/index.html for definitions. Also, if you feel like you can’t remember that, just remember what you do at barre, and do a little bit of everything (plie, tendu, degage, frappe, ron de jambe, grand battement, developpe and stretch) It’s not meant to be an advanced barre, just something to keep you in shape in between classes so you can stay on top!

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I’m investigating different and interesting activities people can do for physical activity that can be done at home (or outdoors, but not needing to sign up for a gym). Some examples are video games like Dance Dance Revolution, Wii Fit, and others. And Latin exercise like Zumba. Does anyone know of other fun, interesting, and not the usual stuff that works well for shedding pounds and getting fit?

ADAPT training

A good few years ago bbc one aired a documentary of a man who lost the plot and went on to kill several people 2 in a woodland then he stopped in a garage and then went to his home town/village where he shot people he grew up with. The armed police were out on a training exercise which meant they took a little while to get there. In the end the man who was shooting people had locked himself in a school and shot himself. The question im asking is does anyone know the name of the Program or the name of the bloke who was in it. I think this happened in the 80’s.

Hmm… I know what you’re talking about …. can’t remember the name….

I think it was a play on words, something along the lines of ‘going postal’ … or maybe that was something else? (sorry!)

I’ve been searching and for some reason, no website seems to want to answer the million-dollar question —– what SIZE free weight is ideal for a woman who

a) Is beginning a free weight exercise program

and

b) Wants to be toned and sculpted, but not "big"

Thank you, I hope someone can help.
Wow. No help whatsoever.
Thanks for nothing guys! lol
(I have a hard time believing this question cannot be answered. Example: If you weigh "this much" and you get "this much" physical activity, "this weight" might be for you…. etc. etc.)

There is no magic every single woman must start here and exactly here.I hate to break it to you, but none of us know you so we can’t tell you simply because none of us know what kind of shape you are in and all that.If you can’t even decide this simple thing, then you should get a trainer and nutritionist.

Trying to give a relative a gift. She wants to get some exercise after work, but we live in an area where its not safe to walk at night. Does anyone recommend any DVDs or programs that would be good for a 50 year old woman (obviously nothing too intense, she just wants some exercise). Thanks!

Exercise TV instructor Leslie Sansone has an excellent walking workout. You can do the full intensity or take it down depending on your fitness level. Check it out on exercisetv.tv There are also accessories you can buy for a gift to give your friend a whole workout package. Leslie is fun and has a variety of ages/fitness levels in her videos.