Chapter 2

How many minutes of moderate physical activity should an adult preform per week?

150 min

General recommended guidelines for water intake prior to exercise are approximately __ oz of fluid 2-3 hours before exercise and __ oz 10-20 min prior to exercise.

18; 8

If you have a light snack prior to exercising, it should be consumed at least ____ minutes prior to the activity

30

Sally is currently jogging 3 times per week for 30 minutes. She has become comfortable with this workout and wants to increase her workout time. The principle of progression says she should increase her time to ___ minutes

33

Stationary cycling at a moderate level would be equivalent to approximately __ METs

4

What % of adults in the US are physically inactive

43%

Both the American College of Sports Medicine and the US Department of Health recommend at least ____ minutes of exercise daily for a youth under the age of 18.

60

People who are underweight are at a higher risk for musculoskeletal injuries because of increased stress on their muscles and joints.

False

The exercise-to-rest ration transition during the cool-down should last at least 20 minutes.

False

The most important aspect of proper footwear is the cost of the shoe.

False

Before choosing an exercise facility, it is important to consider it's location, hours of operation and cost

True

Individuals who are in wheelchairs may use most strength-training machines that involve a seated position.

True

Resistance training intensity is usually measured by the

amount of weight lifted

Stretching exercise should be preformed

at the end of the specific warm up

The maintenance of equilibrium is

balance

A primary purpose of the general cool-down is to slowly return ___ back to resting levels.

breathing rate

The physical activity pyramid

consists of layers of types of physical activity and gives recommendation for each

The FITT formula is used to

design a safe and effective exercise program

Exercise is a subset oh physical activity that is

done to specifically achieve or maintain fitness

People older than 55 are encouraged to include balance training in their exercise program, to reduce the risk of

falls

To progress safely and improve fitness, it is recommended that you

increase overload frequency, intensity, or duration by no more than 10% each time you make a change

Jim n Steve have been working out together for 3 months. Steve has improved faster, the difference in their responses illustrates the principle of

individuality

If you understand you __, you can plan activities in a way that makes you more likely to stick with the program.

motivations

The ability for your muscles to contract repeatedly over time is known as

muscular endurance

The ability to preform work or contract muscles with high force quickly defines

power

Which of the following is a benefit of maintaining a good level of flexibility?

prevention of lower back pain

When preforming range-of-motion exercises, your movements should be __ and __

relaxed and controlled

The dose-response relationship states that the amount of adaptation you can expect from exercise directly relates to

the amount of overload incorporated into the program

A change in the body that occurs as a result of exercise training is known as

training effect

Fitness gains diminish in about half the time it takes to acquire them

true