Chapter 11: Exercise for Health and Fitness
A(n) is a recording of the changes in electrical activity of the heart.
EKG
How does fat increase?
If more calories are consumed than are expended through metabolism and exercise, then fat increases.
What term refers to the ability of the body to perform prolonged, large-muscle, dynamic exercise at moderate to high levels of intensity?
cardiorespiratory endurance
What is not an effect of exercise on the respiratory system?
increase in a person's resting heart rate
What can occur when muscles are unchallenged?
joints stiffen bones lose their density muscles become weak energy systems begin to degenerate
How often and how long should a person participate in moderate cardiorespiratory endurance exercise?
3 to 5 days a week
According to the ACSM, how long should a person participate in vigorous-intensity aerobic activity per week for substantial health benefits?
75 minutes
What are the effects of not challenging a body physically?
Bones lose their density, joints stiffen, and muscles become weak.
Which statement about exercise and the immune system is not true?
Excessive exercise boosts the immune system.
What describes the process of metabolism?
Food is converted to energy.
What is recommended for weight management?
Increase your physical activity from 150 minutes per week to 300 minutes per week.
Which statements about resistance exercise are true?
It is also known as strength training. It is designed to build muscular strength and endurance.
What example best describes cardiorespiratory endurance?
Molly runs five miles every day
What are professional organizations that certify exercise instructors and personal trainers?
National Strength and Conditioning Association American College of Sports Medicine International Sports Science Association
What is the importance of flexibility exercises?
They are important for maintaining the normal range of motion in the major joints of the body.
njuries are least likely if endurance training occurs
about three to five times a week.
Studies indicate that an increased level of physical exercise is associated with a(n) ______ risk of developing certain cancers, such as those of the bladder, kidney, and liver.
decreased
What are ways that exercise can improve body composition?
decreases fat mass increases muscle mass increases daily calorie expenditure
What is most important for improving physical fitness?
doing enough physical activity to stress the body
What is a good source for getting help when trying to learn an exercise technique?
exercise class
Studies have shown that there is a direct correlation between increased physical activity and an increased risk of cancer.
false
What is the best way to control body fat?
follow a balanced diet
If you are trying to lose weight, what foods should you avoid?
foods with empty calories foods with added sugars
Regardless of a person's weight, ______ levels of activity correspond to ______ death rates.
greater; lower
Which major groups of muscles should be stretched during flexibility exercises?
hip shoulder leg
Good muscle endurance in which muscles can reduce low back pain?
hips legs abdomen
Moderate exercise can boost a person's function, whereas excessive training can depress it.
immune
What is not a long-term effect of exercise on the human body?
increased heart rate
What helps reduce back pain?
increased muscle strength
Energy-generating capacity of the cells and the heart's ability to pump blood are physiological factors that determine
level of fitness.
During the ______ phase, fitness is sustained over a period of time.
maintenance
Which term refers to the amount of force a muscle can produce with a single maximum effort?
muscular strength
Who should consider getting an electrocardiogram before beginning an exercise routine?
people at risk for heart disease
______ fitness is the body's ability to respond or adapt to the demands and stress of physical effort.
physical
Body composition refers to the
proportion of fat and fat-free mass in the body.
What are skill-related fitness components?
reaction time speed power coordination
What are long-term effects of exercise on the human body?
reduced risk of colon cancer decreased body fat improved self-image
What are characteristics of exercise intended to improve or maintain physical fitness?
repetitive activity structured activity planned activity
What is the term that refers to exercise that forces muscles to contract against increased resistance?
resistance exercise
Studies have shown that average Americans spend more than half of their waking day in ______ activities, such as using a computer, studying, or watching television.
sedentary
What term refers to the physical abilities that contribute to performance in a sport or activity?
skill-related fitness
Which exercise will help ensure a healthy range of motion for all major joints?
stretching
What is flexibility?
the ability to move joints through their full range of motion
What are benefits of increasing cardiorespiratory fitness through exercise?
the prevention of stiffening or clogging of the arteries increased capacity for delivering oxygen improved functioning of the heart
Regular physical activity and exercise can improve sleep quality.
true
Being sedentary is associated with what?
unhealthy levels of glucose, insulin, and blood fats large waist circumference
What intensity level of exercise does the ACSM recommend participating in for 75 minutes per week?
vigorous
______ refers only to the body's content of muscle, bone, and water.
Fat-free mass