Chapter 11 Multiple Choice

Setting a goal of walking ____ steps per day is a good realistic challenge to turn around a sedentary lifestyle without creating too much hardship (such as forsaking modern conveniences like the Old Order Amish).

10,000

The American College of Sports Medicine (ACSM) and the American Heart Association (AHA) have similar guidelines to engage in moderate intensity aerobic exercise for a minimum of ____ minutes (up to ____ minutes) per day for ____ days a week or vigorously intense aerobic exercise for ____ to ____ minutes per day for a total of 75 to 150 minutes per week as well as twice a week of resistance training (i.e., strength training, weight lifting).

30, 60, 5, 20, 30

In general, high risk individuals for physical activity are those with a known history or symptoms of cardiovascular, pulmonary (i.e., lung), or metabolic disease (e.g., diabetes). Moderate risk individuals are men over the age of ____ or women over the age of __.

45, 55

For very sedentary individuals using the standard formula to achieve moderate intensity exercise, it is best to start at ____% of maximum heart rate for the first few weeks and then gradually build intensity to the ____% level.

50, 60

Based on examining the relevant body of evidence, the Institute of Medicine recommends ____ to prevent weight gain.

60 minutes per day of moderate intensity activity

Type ____ individuals may want to engage in competitions to push themselves to higher levels of fitness but it is a better strategy to think of physical activity as an ongoing healthy lifestyle endeavor: you want to keep your body as injury free as possible to go the distance rather than sprinting toward possible injury to meet a competitive goal.

A

____ is a skeletal disease involving loss of bone density.

Osteoporosis

A recent meta-analytic study found that ____ exercise was associated with improvements in cognitive processing speed, attention, executive control, and memory. Such findings are supported by brain studies that demonstrate less cortical brain tissue loss and greater hippocampus volume in aerobically fit older adults.

aerobic

It is important to point out that in general people who are overweight will ____ from regular physical activity as people who are normal weight because weight and exercise exert relatively ____ influences on health.

benefit as much, independent

Although exercise is an important component of weight control, unless ____, 150 minutes of moderate aerobic activity per week is generally ____ to lose weight.

caloric intake is reduced, not sufficient

Could it be that one stress management and well-being benefit of physical activity is that it can produce ____? Thus, in this context physical activity can be seen as an example of ____, a positive stress that we find both challenging and rewarding.

flow, eustress

Executive control tasks are associated with memory and ____.

higher cortical functions

Physical activity during ____ may protect against developing ____ in late adulthood.

midlife, dementia (e.g., Alzheimer's disease)

It appears as though exercisers must maintain a ____ threshold of activity to see ____ effects.

minimum, beneficial

Cardiorespiratory function, relative leanness, muscular strength, muscular endurance, and flexibility are examples of ____.

physical fitness

Both anxiety and depression are ____ correlated with stress and there is evidence that both are ____ by exercise.

positively, reduced

How do we know if we are engaging in moderate intensity activity? We know when we are able to talk during the activity but cannot ____.

sing

The U.S. Department of Health and Human Services recommends doing muscle strengthening (i.e., resistance) exercises ____ a week that involve ____ of the body's major muscles.

twice or more, all

We know that we have entered the ____ zone when we can speak only a few words at a time before we need to pause our words to catch our breath.

vigorous activity

One of the best ways to increase physical activity is through ____ because it does not require special facilities or expensive equipment and is the most popular form of activity among those who meet the U.S. government's recommended exercise goals.

walking