Fit and Wellness

Essential body fat for women is

12%

What percentage of American adults achieves a high physical fitness standard?

20%

Essential body fat for men is:

3%

The average American takes about _____ steps each day.

5,000-6,000

For cardiorespiratory endurance development, cycling pedal revolutions are optimally maintained in the range of _____ revolutions per minute.

60-100

An estimated, _______% of Americans will suffer from chronic back pain in their lives.

60-80

To effectively lose weight, or to keep weight off that has already been lost, low- to moderate-intensity exercise should be done daily for _____ minutes.

60-90

A minimum of _____ weeks of training is required to experience significant strength gains.

8

Pre- and post-tests are recommended to be about _____ weeks apart.

8

_____ often consists of a combination of stepping, walking, jogging, skipping, kicking, and arm-swinging movements.

Aerobics

Which of the following variables is(are) used to estimate VO2max in the 1.0-Mile Walk Test?

All of these choices: walk time, gender, exercise heart rate, body weight

_____ Increase in mass or size.

Hypertrophy

The country that ranks number one out of 191 nations with a healthy life expectancy of 74.5 years is:

Japan

_____ Before exercise.

Warm-up

A constant and deliberate effort to stay healthy and achieve the highest potential for well-being is best defined as

Wellness

Usually, jogging shoes should be used until they:

accumulate 500 miles

A skill-related physical fitness component is:

agility

Racquet sports are excellent in promoting

agility

Healthy life expectancy in the United States is negatively affected by a high level of:

all of these

Benefits of a cardiorespiratory program include:

all of these choices: an increase in oxygen consumption, decreased recovery times following exercise, a decrease in resting heart rate, decreased resting blood pressures.

Cross-country skiing demands more _____ than jogging.

all of these choices: equipment needs, beginning energy output, ideal surface condition, exercise skill

Low back pain is associated with:

all of these choices: improper body mechanics, excessive body weight, physical inactivity, faulty posture.

An activity that requires a high level of reaction time is:

baseball

The physical fitness standard is most accurately described as:

being able to perform vigorous recreational activities.

For young and middle-aged adults, _____ is the single most important physical fitness component for enhancing and maintaining good health.

cardiorespiratory endurance

The stage of change in which people are unwilling to change behavior is called:

contemplation

Rowing does not:

create a high injury risk

Planned, structured, and repetitive bodily movement to improve or maintain one or more of the components of fitness is called

exercise

A health-related physical fitness component is:

flexibility

The Modified Sit-and-Reach Test measures:

hamstring and low back flexibility.

Step aerobics is considered:

high intensity-low impact

Walking _____ is a good exercise choice for individuals with leg and back problems.

in water

Swimming:

is primarily an upper body exercise.

Apparently healthy _____ should have a medical exam and a diagnostic test before engaging in vigorous exercise, according to the American College of Sports Medicine.

men older than 45

The ability of a muscle to exert submaximal force repeatedly over time is called:

muscular endurance

To place demands on the body systematically and progressively over time to cause physiologic adaptation is called:

overload

_____ Device used to count footsteps.

pedometer

Body builders usually:

perform 3-8 sets for each exercise

Bodily movement using skeletal muscles, requiring energy, and producing health benefits is called:

physical activity

Being optimistic and focusing on the desired outcome is the behavior change process of:

positive outlook

The first three stages of change in the Prochaska/Norcross/DiClemente model of behavior change are:

precontemplation, contemplation, and preparation.

To slip or fall back into unhealthy behavior(s) or the failure to maintain healthy behaviors is called:

relapse

A runner should _____ traffic.

run against

_____ The number of repetitions.

set

During the preparation stage of the behavior change model, people usually:

set goals

The Finger Touch Test is used to assess:

shoulder flexibility

The components of _____ fitness include agility, balance, coordination, power, reaction time, and speed.

skill-related

Aerobic activities include all of the following except:

softball

Doing training by resembling the skill desired in great detail uses the principle of:

specificity

The most recently invented activity of the following is:

spinning

The most often experienced physical activity in the U.S. is:

walking

Cycling is considered equal to jogging in cardiorespiratory enhancement:

when longer exercise sessions are performed.

An activity that requires a high level of balance is:

wrestling

____ Not recommended

Contraindicated

_____ is an aerobic mode of exercise.

Cycling