Assignment: Walking for Fitness

1. Walking is a ____________ exercise, which puts less strain on the bones and tissues.
a. High intensity
b. Low intensity
c. High Impact
d. Low impact

2. Exercise helps to build your _________ system.
a. Gastrointestinal
b. Urinary
c. Immune
d. Lymphatic
e.

3. A walking program affects all of the following health-fitness components except:
a. Agility
b. Muscular endurance
c. Body composition
d. Cardiovascular endurance

4. The ability to trim fat as well as tone muscle best describes which fitness component?
a. Agility
b. Muscular endurance
c. Body composition
d. Cardiovascular endurance

5. Having the ability to do something longer without fatigue describes this fitness component.
a. Muscular strength
b. Muscular endurance
c. Body composition
d. Cardiovascular endurance

6. Increasing the strength of your heart and lungs so you can exercise longer and harder, plus having the ability to perform everyday tasks without tiring best defines.
a. Muscular strength
b. Muscular endurance
c. Body composition
d. Cardiovascular endurance

7. The walking technique can be summarized by which of the following statements?
a. Stand tall, heel-toe strike, bounce, bend elbows, clench hands
b. Stand tall, heel-toe strike, don't bounce, bend elbows, relaxed hands
c. Stand tall, toe-heel strike, don't bounce, bend elbows, relaxed hands
d. Stand tall, toe-heel strike, don't bounce, bend elbows, clench hands

8. The general classifications of walking programs are
a. Health, activity, and athletic
b. Health, fitness, and activity
c. Health, fitness, and athletic
d. Fitness, activity, and athletic

9. An individual who walks within their training zone, satisfying all fitness and health needs, three of four times a week, three to five, miles each time may be classified as a(n) ________ walker.
a. Health
b. Fitness
c. Activity
d. Athletic

10. An individual who walks at a slow pace, toward the low end of their training zone. Two or three times a week, up to three miles each time with maybe an occasional longer distance may be classified as a(n) ________ walker.
a. Health
b. Fitness
c. Activity
d. Athletic

11. What does the acronym RPE stand for?
a. Rest, protect, elevate
b. Rest, prepare, evaluate
c. Rate or perceived exertion
d. Rate or perspiration emitted

12. What does RPE tell you?
a. Whether or not it is safe to walk
b. Whether or not your body is prepared for exercise.
c. How intense you are sweating
d. How intense you are walking

13. In walking programs, flexibility exercises are vital for
a. Causing pains or strains
b. Tightening muscles
c. Remaining free from injury
d. Remaining injured

14. Walking strengthens _______________ muscles, but doing specific exercises for other muscles will develop more balanced strength.
a. All
b. Specific
c. No
d. Weak

15. Fitness shoes should be replaced every
a. 200-300 miles
b. 3-4 weeks
c. 500-600 miles
d. 2 years

Short answer:

16. The five components of fitness that walking affects are:

17. List 3 safety guidelines to follow when walking or preparing to walk.

18. When it is not safe (Grade of "F") to walk outside based on the heat/ humidity chart?

19. What is the purpose of counting 10,000 steps per day?