STEP TRAINING PLUS
Section One pp. 1-96
1. What are the four levels of the fitness pyramid starting with Level 1 which we
should do the most? p. 1
2. ACSM Guidelines- To achieve cardiovascular benefits the American College of
Sports Medicine recommends exercising ____ to ____ days a week at moderate to
vigorous intensity for
_____ min. or more. To improve muscular strength and endurance, ACSM
recommends ____ days of training per week, performing 8 to 10 exercises at
approximately 70-85% of your one repetition maximum. (From Instructor: 8-12
repetitions of each exercise.)
Chapter One p. 3
1. ______ means promoting the supply and use of oxygen.
2. The American Medical Association defines __________ as the general capacity to
adapt favorably to physical effort. p. 4
3. A total physical fitness conditioning program consists of what five basic
components?
(Leave out Posture.)
A. __________ cardiovascular and respiratory endurance.
B. __________ ability to bend and stretch - functional range of motion in the joints of the body.
C. __________ the ability of a muscle to exert a force against a resistance.
D. __________ the ability of muscles to work strenuously for relatively long periods without fatigue-
to sustain a contraction or apply a force repeatedly.
E. __________ the ratio between fat weight and lean weight.
4. ____________ is any exercise that requires a steady supply of oxygen for an
extended time and demands an uninterrupted work output from the muscles. p.5
5. Know these four principles of exercise: overload, progression, specificity,
regularity.
6. What are the training effects or total beneficial changes that usually occur as a
result of aerobic exercise? p. 5 heart, blood cells, heart rate, blood vessels, muscle
tone, blood pressure, lungs, elimination of solid wastes, levels of fat in blood,
muscles and skeleton, sensitivity to insulin, blood sugar.
7. What are some other options - other than bench step aerobics - for aerobic
exercise? p. 6
