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INSTRUCTOR: First, distribute computer 11. Training effect means the total
“bubble” Answer Sheet to each student. beneficial changes that occur with a
Explain that the purpose of this survey is to proper exercise program. T
determine the students’ knowledge/ interest,
so that the course can be designed to fit 12. The minimum number of exercise
their needs. sessions recommended per week to
________________________ workout is three to experience positive
changes in heart and lung fitness, and
VIII. Knowledge Pre-Test/ four to efficiently metabolize body fat. T
Survey for
13. Distress from illness, injury, or test
Fitness! Course anxiety will all significantly raise resting
heart rate readings. T
Directions: Place your name and
attendance position on form. All answers are 14. Target heart rates and training zone
either true or false. Mark true responses in heart rates are synonymous. T
column "a" and the false responses in
column "b." 15. The three variables to figure into
training zone are your age, sex, and
1. A "problem solving strategy" consists of resting heart rate average. F
how we perceive, store, and retrieve
information, and in that order. T 16. Of the three means of monitoring and
quantifying exercise intensity, the least
2. The three predominant senses we use scientific method used is the rate of
to problem solve are sight, hearing, and perceived exertion. F
smell. F
17. Low -impact aerobics and plyometrics
3. We self-talk to ourselves most of our are two ways of describing the same
waking hours. T form of impact. F
4. The two controlling forces that direct 18. On the Cooper Fitness Run/Walk Tests,
our lives are our need to delay pleasure the levels defining having physical
and to experience pain. F fitness are "fair," "good," and
"excellent." F
5. Your attitude can be directly
experienced by logging your self-talk. T 19. On the Cooper Fitness Run/Walk Tests,
the labels defining the lack of physical
6. If we are to behaviorally change our fitness are "fair," "poor," and "very
choices, we ultimately must update our poor." T
no longer useful beliefs. T
20. A power paced fitness walk is an
7. The basic building blocks of motivation example of high-impact aerobics. F
are images, self-talk, and emotion-filled
movements. T 21. Strength training and weight training are
synonymous. T
8. The recommended formula for how
much to eat and the time of day for 22. When using the resistance tubing, it is a
eating should follow the "25- 25-50" more advanced initial position to use
rule. F just one foot securing it underfoot, than
using two feet spread wide apart
9. Good body position and body securing it. F
composition mean the same thing. F
23. Ballistic stretching is the most common
10. Efficiency in processing oxygen is and most acceptable form of stretching
called aerobic capacity. T to improve flexibility. F
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24. During fitness-walking, the heel of the found to expend the same amount of
shoe contacts the ground first. T caloric energy. F
25. During the 3-mile fitness walking test, 40. Bilateral arm movements refer to
the ball of the foot should not contact movements performed in unison. T
the ground first. T
41. When performing an alternating lead
26. Sports orthotics are an effective form of 4-count basic step pattern using the
handheld weights. F V-Step or Straddle Down, the 4th step
is weight bearing. F
27. The proper lifting and lowering of the
step bench is performed using the 42. Intensity can be increased or decreased
strong lower back muscles, and to accommodate your individual needs.
bending from the hips. F T
28. Marching is a form of high-impact 43. Limit step pattern variations that include
aerobics. F high impact (propulsion) moves to 8-16
counts. T
29. Hops and jumps are two forms of high-
impact aerobics. T 44. Adding a faster tempo increases
intensity. T
30. "Health fitness" and "high physical
fitness" are two synonymous labels used 45. Step aerobics is always a low-impact
when describing your current body activity. F
composition classification. F
46. Step aerobics focuses on the major
31. When choosing a bench height, the muscle groups in the lower body. T
knee should advance beyond your toes
as you step up on the platform. F 47. Step aerobics provides sufficient
cardiovascular demands needed to
32. Limit the number of power/propulsion attain cardiovascular and respiratory
moves to one minute. F fitness according to ACSM guidelines. T
33. Place your whole foot on the platform 48. The bench/step may be used for
when you step up. T strength training exercises. T
34. Step aerobics is an effective fitness 49. Nutrient density principles identify the
workout, equivalent the cardio-vascular best food choices we can make are
effort of running 7 mph, while having the those with the one star rating. F
impact of walking at a 3 mph pace. T
50. I currently exercise vigorously (for at
35. Step aerobics is a high impact/low least a minimum of) three days per
intensity activity. F week, as prescribed by the American
College of Sports Medicine. [Should be T]
36. Directional approach/orientation refers
to direction your body faces the bench.
T
Answers are listed at the end of each
37. Single lead steps should be performed question, in BOLD type.
for a minimum of one minute. F
Remove them before using the test
38. The touch step basic step can be either question.
a single or alternating lead step. T
_________________________________
39. If the bench is kept at one consistent
level, all of the step moves have been
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________________________ position for another spot check, takes only
another minute of class time.
IX. Attendance Taking
Made Easy Assigning this position can be facilitated
in one of two ways: (1) the students choose
the spot they wish to always have for
Accurate attendance taking for 60 students attendance and exercising in; or (2) directly
(via this form) can be easily performed in via the class roster, alphabetically, front to
less than one minute with this "spot check" back, and then left to right of the room. Any
method. Assign each student a floor space students who add the course after the
location to where they are to go each time, positions are alphabetically assigned, are
upon their arrival to the classroom/ simply given positions at the end, on the
gymnasium, after they have discarded their right side of the room. This allows you to
extra belongings (books, coats) along the record informational data on each student
walls. from day one.
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Key: IX. Attendance-Taking Made Easy
1/1 (floor
space)
Name: FRONT
Limitations: 1 2 3 4 5 6 7 8 9 10
Pre-test score: 1/1 2/1 3/1 4/1 5/1 6/1 7/1 8/1 9/1 10/1
Fit Test Level: Amy
Course Label: Adams
1 - diabetic
- +8/20
- fair
- beginner
1/2 2/2 3/2 4/2 5/2 6/2 7/2 8/2 9/2 10/2
1/3 2/3 3/3 4/3 5/3 6/3 7/3 8/3 9/3 10/3
1/4 2/4 3/4 4/4 5/4 6/4 7/4 8/4 9/4 10/4
1/5 2/5 3/5 4/5 5/5 6/5 7/5 8/5 9/5 10/5
1/6 2/6 3/6 4/6 5/6 6/6 7/6 8/6 9/6 10/6
BACK
53
______________________ 4. Explain the next step or movement
before counting down. Example, "Keep
X. Cueing Techniques stepping, after 4 change the tap up to a
knee lift."
54
Visual Cueing Techniques
55
_________________________
EXAMPLE #1-
XI. Designing Aerobics,
Step Training, and Cardiovascular/Resistance Training
Strength Training Class Design:
Circuit Workouts - Set up 15 stations around the room
(10 cardiovascular and 5 resistance
Circuit Training involves performing stations). When step training is
various activities at pre-arranged stations in used, the number of benches and
a predetermined time-frame of equipment (weights or tubing) at
approximately 1-2 minutes. Circuit training
each station will depend on the
combines the benefits of cardiovascular
exercise with muscular strength and number of students in the class (for
conditioning. In addition, circuit workouts 30 students there should be 2
offer variety for all fitness levels! benches at each station).
When designing a circuit workout it is
- Alternate two cardiovascular
important to consider the students fitness
stations with one resistance.
goals. Circuit training can provide
Benches should be adjusted prior to
significant improvements in aerobic
class to accommodate various
capacity, muscle endurance and body
fitness levels or positioned for the
composition. Students interested in
appropriate exercise (incline,
improving cardiovascular fitness and weight
decline or flat).
loss should perform a circuit with an
emphasis on the cardiovascular component
(Example 1); while students interested in Class Format:
improving muscle endurance and/or strength - Begin with a 5- 10 minute warm-up.
will focus more on resistance training This allows the instructor to
(Example 2). demonstrate any moves prior to
beginning the circuit.
EXAMPLE #1-
Aerobics and Step Training
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with Strength Training - Students should perform
approximately 8- 12 repetitions at
Aerobics Step Strength each station working at 2 seconds
Training Training per concentric and 4 seconds per
Bounce ‘n Basic step Bicep Curls eccentric phase (6 seconds per
tap series (Figure repetition).
(Figure 4.8) 10.23) - The number of cycles performed
Grapevine Alternating Triceps depends on the length of the
with ham bypass extension workout (i.e., 10 stations x 3
curl (Figure (Figure complete cycles = 36 minutes).
7.8) 10.25)
Power cross Straddle up & Lateral Variations:
back (Figure Repeater Raises - Type of exercises performed (i.e.,
7.21) knee lift (Figure all upper body, all lower body, 2
10.19) upper/1 lower body, etc.).
Scoop Turn step & Chest press
forward & over the top (Figure - Alternate symmetrical/asymmetrical
back (Figure 10.16) arm movements.
7.25 - Change the speed of repetitions (2
Rock side- Across top & Torso per concentric and 2 per eccentric).
to-side squat side rotation - Vary the number of exercises
(Figure 26) (Figure (8- 10) and/or number of cycles.
10.31) - Vary performing exercise with
hand-held weights, bands, tubing,
with and without the bench.
_______________________________________
EXERCISES #2
- Side Leg Abduction (Figure 10.10)
- Overhead Press (Figure 10.22)
- Front Raise (Figure 10.20)
EXAMPLE #2-- Resistance Training - Upright Row (Figure 10.21)
- Triceps Kick Back (Figure 10.24)
Class Design: - Biceps Curl (Figure 10.23)
- Set up 10 resistance stations around - Bicycle (Figure 10.30)
- Straight Leg Dead Lift (Figure 10.8)
the room. The number of steps and
- Plank (Figure 10.32)
equipment (weights, tubing or - Lunge (Figure 10.7)
bands) at each station will depend
on the number of students in the Circuit Summary:
class. As students progress, vary the circuit by
changing the exercises at each station,
- Steps should be positioned for the number of times the circuit is repeated, pace,
appropriate exercise (incline, length of time at each station, and/or adding
decline or level). heavier hand-held weights to the step
training movements (maximum of 4 lbs.).
Be creative; circuit training can add fun and
variety to your workout.
Class Format:
- Begin with a 5- 10 minute warm-up.
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