Training and its Effects

1. The following sentences refer to stages in the process of warming up. Choose from the drop-down menu to indicate the order in which they would occur.

1. activity specific movements
2. gentle exercise
3. progressive stretching

2. Which of the following is not a purpose of the warm down?

a. to help the muscles get rid of lactic acid

b. to help slowly reduce heart rate and body temperature

c. to get more blood flowing to the muscles

3. Below is a list of statements about fitness testing and training. Match the lettered end of the statement with its numbered beginning.

1. perform squat thrusts, press-ups and sit-ups.
2. how hard we train in any given session.
3. so that your choice of exercise is appropriate.
4. increase the strength of the muscle group.
5. how often we train in any given week.
6. train with your pulse in your training zone.
7. so the muscle and connective tissue are held in an extended position.
8. train progressively using the principles of training.

i. In fitness testing it is important to know your starting level,

ii. To improve your starting level of fitness you must

iii. The principle of frequency relates to

iv. The principle of intensity relates to

v. To improve cardio-respiratory endurance you must

vi. When circuit training you may

vii. Speed can be improved if you

viii. When improving flexibility, stretch several times for 15 seconds