1. The three basic principals of training that are the foundation for developing a successful personal fitness program are__________________________.
(1 point)
Overload, progressionandspecificity
Endurance, strength and agility
Overload, frequency and progression
Cardiovascular training, strength training and flexibility

2. _______________ is the process of preparing a person to perform strenuous work and to recover from that work as quickly as possible.

3. Which statement below best describes the factors that should be considered before starting a new training program? (1 point)
Present fitness level, present health, medical history, and previous fitness programs
Weight training, endurance training, and cardiovascular work
Present fitness level, affordability, hiring a personal trainer, joining a gym
Present health, medical history, present fitness level and appropriate attire

4. What are the three ways that you can overload your body to improve your fitness level? (1 point)
Flexibility, strength and endurance
Progression, specificity and endurance
Heavy weights, progression and specificity
Frequency, intensity and duration

5. Select the answer below that best describes how you can increase the intensity of your workout. (1 point)
Exercise more often
Increase the speed of a run, amount of weight lifted, or distance a muscle is stretched
Increase the length of time of each training session
Increase the number of repetitions

6. Select the answer below that best describes how you can increase the duration of your workout. (1 point)
Exercise more often
Increase the speed of a run, amount of weight lifted, or distance a muscle is stretched
Increase the length of time of each training session or increase the number of repetitions
Hire a personal trainer

7. __________________is the increase of frequency, intensity, or duration since the body adapts to training. (1 point)

8. In order for your workout to be safe and effective, be sure you do not exceed your maximum working heart rate and you recover at___________________. (1 point)
100 beats per minute or less
150 beats per minute of less
120 beats per minute or less
80 beats per minute or less

9. Which of the following statements best describes the steps necessary to use your working heart rate to ensure a productive workout on a consistent basis? (1 point)
Monitor your heart rate at the beginning and again at the end of your session. The difference in the two numbers indicates how effective your workout has been. Adjust accordingly for your next session.
Monitor your heart rate throughout the session. Quickly increase your working heart rate to reach the maximum range and maintain it for 10 to 20 minutes.
Monitor your heart rate throughout the session. Increase your working heart rate to reach the maximum range and slowly decrease your level of activity to bring your heart rate back down to your resting rate.
Monitor your heart rate throughout the session. Gradually increase your working heart rate to reach the appropriate range and maintain it for 20 to 30 minutes

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10. Which of the following statements best describes the appropriate adjustments you can make to your workout based on your working heart rate. (1 point)
If your heart rate is too high, keep the level of your session constant. Do not increase your level of activity.
If your heart rate is too low, you should seek medical advise from your doctor.
Your working heart rate can never be too low for an effective workout. It is important that it is not too high, indicating your heart is overworking.
If your heart rate is too high, lower the level of the next session by lowering the intensity. If your heart rate is too low, increase the intensity.