Exam 7: Putting Together a Complete Fitness Program

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A) Stretch to a point of slight muscular tension.
B) Stretch when muscles are cool.
C) Stretch for only one repetition.
D) Stretch for no more than 10 seconds per repetition.

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Developing a personal fitness plan involves several key steps to ensure that it is effective and tailored to your individual needs. Here is an outline of the steps for developing a personal fitness plan: 1. Set specific goals: Determine what you want to achieve with your fitness plan, whether it's weight loss, muscle gain, improved endurance, or overall health and wellness. 2. Assess your current fitness level: Take stock of your current physical condition, including your strength, flexibility, cardiovascular endurance, and any existing health concerns. 3. Consult with a fitness professional: Consider meeting with a personal trainer, fitness coach, or healthcare provider to discuss your goals and receive guidance on creating a plan that is safe and effective for you. 4. Choose appropriate activities: Select exercises and activities that align with your goals and preferences, such as cardio, strength training, flexibility exercises, or sports-specific training. 5. Create a schedule: Establish a realistic and manageable workout schedule that includes a variety of activities to keep your routine interesting and challenging. 6. Consider nutrition: Evaluate your current eating habits and make any necessary adjustments to support your fitness goals, such as increasing protein intake, reducing processed foods, or staying hydrated. 7. Monitor your progress: Keep track of your workouts, measurements, and how you feel both physically and mentally to gauge your progress and make any necessary adjustments to your plan. 8. Stay motivated: Find ways to stay motivated and accountable, whether it's through setting rewards for reaching milestones, joining a fitness community, or working out with a friend. By following these steps, you can develop a personalized fitness plan that is tailored to your needs and will help you achieve your health and wellness goals.

A) 10 to 19 minutes
B) 20 to 60 minutes
C) 61 to 99 minutes
D) 100 to 130 minutes

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A) making a commitment
B) monitoring your pre-program activity habits
C) establishing mini-goals
D) including physical activities

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A) develop endurance muscles.
B) eliminate injuries and overtraining.
C) achieve mini-goals faster.
D) increase your enjoyment of exercising.

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A) activities that you already participate in and enjoy.
B) unfamiliar activities that other people seem to enjoy.
C) to focus on a new activity or exercise each week.
D) activities that are beyond your current skill level.

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True

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A) 1 or more sets of 3 to 6 repetitions of 6 exercises
B) 1 or more sets of 8 to 12 repetitions of 8 to 10 exercises
C) 3 sets of 3 to 6 repetitions of 6 exercises
D) 3 sets of 3 to 6 repetitions of 8 to 10 exercises

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B

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A) cross-training
B) periodization
C) interval training
D) weight training

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Special life stage: Pregnancy

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A) interval training
B) continuous training
C) cross-training
D) weight training

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A) competitive sports
B) strength training
C) stretching
D) skill development

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