Fitness and Wellness Chapter Two

According to the Physical Activity Pyramid, one should exercise __________ to improve one's health. 20-30 minutes of moderate physical activity, 3-5 times per week 90 minutes of moderate physical activity each day, in total 10 minutes of activity, 7 days per week 60-90 minutes of continuous physical activity each day

20-30 minutes of moderate physical activity, 3-5 times per week

25 multiple choice

25 multiple choice

According to most experts in the field, the threshold of exercise needed to provide major health benefits is __________. 10-30 minutes of moderate- to high-intensity exercise, 3-5 days per week. 30-60 minutes of moderate- to high-intensity exercise, 3-5 days per week 30-60 minutes of low-intensity exercise, 3-5 days per week 30-60 minutes of high-intensity exercise, 5 days per week

30-60 minutes of moderate- to high-intensity exercise, 3-5 days per week

John is a weight lifter. He has been pressing 100 pounds. He now wants to add 10 pounds of weight to lift 110 pounds. He is incorporating which principle(s) of exercise? overload progression ten percent rule All of the answers are correct.

All of the above

Which of the following should be included in an exercise prescription? fitness goals mode of exercise primary conditioning period All of the answers are correct.

All of the answers are correct.

In reference to John above, the trainer will manipulate which exercise variables to develop and adjust John's exercise prescription? frequency of exercise intensity of exercise duration of exercise All of the answers are correct.

All the answers are correct

John's personal trainer should consider which of the following before developing an individualized exercise prescription? John's age John's health and fitness status John's body composition and musculoskeletal condition All of the answers are correct.

All the answers are correct

__________ is an essential part of an exercise prescription as, physiologically, it allows blood to return to the heart rather than pool in the working muscles. Warm-up The FIT principle Cool-down The ten percent rule

Cool Down

One can apply the exercise principle of overload by increasing the duration of an exercise or by stretching a muscle to a longer length than normal.

Correct Answer: True

The shoe one chooses when running is relatively unimportant to one's health and exercise routine.

False

First 10 True/False

First 10 True/False

__________ is/are the failure to get enough rest between exercise sessions to allow one's body to adapt to the demands of exercise. Intensity Overtraining "No pain, no gain" All of these

Overtraining

Components of an exercise prescription include the mode, warm-up, cool-down, and the components of the FIT principle.

True

Components of the FIT principle of exercise include intensity, frequency, and time or duration of exercise.

True

John has been jogging 2 miles per session on the treadmill for the past 4 weeks. His personal trainer now recommends that he increase the distance to 2.2 miles. This is an application of the ten percent rule.

True

Low levels of physical activity can provide some health benefits, but moderate-to-high levels of physical activity are required in order to obtain major health benefits.

True

The following are some of the principles of exercise: specificity, progression, recuperation, and reversibility.

True

The general guideline in regards to the principle of recuperation is to allow 24 hours rest to the muscles involved in the exercise bout.

True

The threshold of health benefits refers to the minimum level of physical activity required to achieve some of the health benefits of exercise.

True

Visualizing will help motivate you to begin your exercise program.

True

Symptoms of overtraining include __________. chronic fatigue and injuries increased energy and restlessness increased immunity to diseases all of these

chronic fatigue and injuries

The purpose of a warm-up is to __________. improve cardiovascular conditioning and muscular strength and endurance improve strength and endurance prior to cardiovascular conditioning elevate muscle temperature and increase blood flow to the muscles that will be engaged in the physical activity achieve all of these

elevate muscle temperature and increase blood flow to the muscles that will be engaged in the physical activity

Maintenance in regards to exercise prescription refers to __________. a slow but steady increase in exercise intensity increasing one's load by 10% per week specific adaptations to imposed demands exercising at a level to sustain a desired fitness level

exercising at a level to sustain a desired fitness level

The FIT principle includes which variables of exercise? frequency, intensity, time frequency, interest, time strength, cardiovascular endurance, and flexibility flexibility, intensity, time

frequency, intensity, time

John is going to see a personal trainer to have an exercise prescription developed. One of the first things that the trainer should do is ___ have John set goals develop a maintenance plan design a workout develop a diet plan

have John set goals

Research has shown that overtraining can cause __________. increased risk of injury a boost in the body's immunity to disease a greater chance of developing diabetes all of these effects

increased risk of injury

The five key principles of exercise training are __________. overload, progression, specificity, recuperation and reversibility overload, progression, specificity, and reversibility progression, overload, nutrition, overtraining, and specificity Goal setting, individualization, warm-up, cool-down, and assessment

overload, progression, specificity, recuperation and reversibility

The __________ refers to a principle of training that states that overload should be increased gradually. maintenance program rule principle of specificity overload principle principle of progression

principle of progression

The __________ refers to the concept that appropriate rest is needed to allow the body to adapt to exercise. ten percent rule principle of progression principle of recuperation principle of reversibility

principle of recuperation

Superman can no longer leap tall buildings in a single bound; in fact, he hasn't leaped over anything in months because of sitting around watching college football. Which principle of fitness has been demonstrated? specificity overload reversibility recuperation

reversibility

Mary is a runner and is performing leg exercises to improve her running speed and endurance. This is an example of the exercise principle of __________. overtraining recuperation specificity overload

specificity

To improve physical fitness, systems of the body must be __________. utilized utilized excessively stressed none of these

stressed

Low-impact physical activities __________. tend to be more stressful on one's joints than other types of physical activities are best used with conditioned athletes include activities such as running and advanced aerobic dance tend to be less stressful on one's joints than other types of physical activity

tend to be less stressful on one's joints than other types of physical activity

The ten percent rule states __________. that one should exercise for 10 minutes per day, 3 times per day that the training intensity and duration should not increase by more than 10% per week that the training intensity should increase by more than 10% per week all of these

that the training intensity and duration should not increase by more than 10% per week

The loss of fitness due to inactivity is known as __________. the ten percent rule the principle of recuperation progressive overload the principle of reversibility

the principle of reversibility

The overload principle of exercise refers to __________. allowing for rest between bouts of exercise exercise that is specific to the muscles involved in the activity using the body systems in a way that stresses them beyond what is normal for that individual exercising to maintain a desired level of fitness

using the body systems in a way that stresses them beyond what is normal for that individual

In regards to the principle of reversibility, __________. you tend to lose muscular strength relatively slowly you tend to lose muscular endurance relatively slowly you tend to gain muscular strength relatively quickly none of these statements are true

you tend to lose muscular strength relatively slowly