____1. When you increase your exercise program gradually, you are following the principle of progression.
____2. The four factors in the FITT formula are frequency, intensity, time, and type.
____3. The intensity of physical activity should be increased quickly so that the body does not have time to adapt to a particular load.
____4. A high performance rating is not a necessity for good health.
____5. You can improve your fitness without an increase in exercise.
____6. Your resting heart rate is the number of times your heart beats per minute while you are asleep.
____7. To check your heart rate during an exercise activity, count your pulse as soon as you finish the activity.
____8. A minimum goal should be to achieve high performance in all five parts of health-related fitness.
____9. The threshold of training is the minimum amount of overload you need to build physical fitness.
____10. The FITT formula can be applied differently for each area of fitness and for each body part.
____11. The principle of specificity states that most types of activity build the same parts of fitness.
____12. Exercising above your target ceiling is a good way to build fitness fast.
____13. An athlete’s chances of success are increased if he or she has an excellent fitness rating.
____14. You can tell everything you need to know about your fitness from one physical activity.
____15. Maturation can play an important part in a person’s skill-related fitness.
____16. For exercise to be of benefit, the frequency needs to remain the same for each kind of exercise.
____17. To improve fitness, you must work within your target fitness zone at least 15 to 30 minutes at one time.

The numbers below correspond to the true-false statements. If you black out each letter that corresponds to the
number of a statement that was true, the remaining letters will spell a word from the chapter.
1  2  3  4 5 6 7 8 9 10 11 12 13 14 15 16 17
R N O S V E J R P W   L   O   Z   A  Q   D   X
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1. Couch Potato—“I don’t engage in regular physical activity. I can often be found doing sedentary
activities like reading, playing computer games, or watching television.”
2. Inactive Thinker—“I don’t yet engage in regular physical activity, but I do think about activities I
might like to try and what it would be like to be active.”
3. Planner—“I am not active but I’m on my way. I’ve taken some steps to get ready, like buying
clothes or shoes or inquiring about fitness equipment.”
4. Activator—“I am physically active but it isn’t always a priority for me. I’m not very consistent
with my activity, but I am working on it.”
5. Active Exerciser—“I am active on a regular basis and can stay active even when I get busy or
when life throws me challenges. I enjoy activity and value what it can do for me.”
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WHAT STAGE AM I IN?
Check the description that best describes your current physical activity level.

If your checked stage 4 or 5, write down what types of activities you do for each part of the Physical Activity Pyramid.
Lifestyle Physical Activity: _______________________________________________________________

Active Aerobics: ___________________________________________________________________________

Active Sports and Recreation: ______________________________________________________________

Flexibility: _______________________________________________________________________________

Muscular Strength and Endurance: ____________________________________________________________

If you checked stage 2 or 3, write down what types of activities you have tried or have thought about trying for each part of the Physical Activity Pyramid.
Lifestyle Physical Activity: _______________________________________________________________

Active Aerobics: ___________________________________________________________________________

Active Sports and Recreation: ______________________________________________________________

Flexibility: _______________________________________________________________________________

Muscular Strength and Endurance: ____________________________________________________________

If you checked stage 1, write down three self-management skills you might be able to develop that could help you to become more active.
__________________________________________________________________________________________

__________________________________________________________________________________________

__________________________________________________________________________________________

Your Goals will include the following criteria:
• Be realistic.
• Be specific.
• Personalize.
• Put your goals in writing.
• Know your reasons.
• Consider all fitness parts.
• Self-assess and keep logs.
• Focus on improvement.
• Set new goals periodically.
• Revise unrealistic goals.
• Reward yourself.
===============================================================

ACTIVITY WORD SCRAMBLE
Complete the sentences below by unscrambling the underlined words
and writing them in the blanks. Then use the numbered letters to
decode the message at the bottom of the page.

1. The most popular activities among adults over 18 are walking, biking, yard work, and MEOHCAEHICNTLSIS.
___ ___ ___ ___ ___ ___ ___ ___ ___ ___ ___ ___ ___ ___ ___ ___

2. People who have more SIVPOTIE attitudes are more likely to be active.
___ ___ ___ ___ ___ ___ ___ ___

3. Your positive reactions to activity can help others change IGNAVTEE SLEFIGEN about physical activity.
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4. The FIT formula for lifetime activities suggests that you should accumulate YHTTRI NTEMIUS of activity daily.
___ ___ ___ ___ ___ ___ ___ ___ ___ ___ ___ ___ ___

5. Accumulating 10,000 steps per day will help you to meet the OGRSENU GNELERA’s recommendation for
lifestyle physical activity.
___ ___ ___ ___ ___ ___ ___ ___ ___ ___ ___ ___ ___ ___

6. A EDPOEEMTR is a small, battery-powered device that can keep track of steps and distance walked.
___ ___ ___ ___ ___ ___ ___ ___ ___

7. The MET is a term used to describe the SNIYETINT of physical activity.
___ ___ ___ ___ ___ ___ ___ ___ ___

8. Moderate physical activity is equal in intensity to BKIRS KAIGLWN.
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9. ETAITDTU is another word for your feelings.
___ ___ ___ ___ ___ ___ ___ ___

Getting enough regular physical activity is important in maintaining a healthy
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