Fitness and Wellness Midterm Chapter 3

Warm-up stretching should be minimally performed for: a. 1-2 minutes before aerobic activities b. 3-5 minutes before steady activites c. up to 5 minutes for stop and go activities d. up to 5 minutes for athletic team activities e. 10 minutes before anaerobic activities

B. 3-5 minutes before steady activities.

From a general fitness point of view, working near a ___-repetition threshold seems to improve overall performance most effectively. a. 1 b. 5 c. 10 d. 15 e. 20

c. 10

_________ is an aerobic mode of exercise a. baseball b. football c. cycling d. sprinting e. weight lifting

c. cycling

Apparently healthy ______ should have a medical exam and a diagnostic test before engaging in vigorous exercise, according to the American College of Sports Medicine. a. men older than 25 b. men older than 35 c. men older than 45 d. women older than 35 e. women older than 45

c. men older than 45

True or False? Cardiorespiratory development occurs when the heart is working between 30% and 85% of heart rate reserve.

true

True or False? Dynamic training has two action phases: concentric and eccentric.

true

True or False? Exercise is considered vigorous when its intensity exceeds 60% of an individual's maximum oxygen uptake.

true

True or False? How quickly an individual progresses through an exercise program depends on the person's health status, exercise tolerance, and exercise program goals.

true

True or False? Pilates are exercises that help strengthen the body's core by developing pelvic stability and abdominal control coupled with focused breathing patterns.

true

True or False? When performing dynamic exercises, a constant resistance is moved through a joint's full range of motion.

true

Hypertrophy: a. Increase in mass or size. b. The number of repetitions. c. Device used to count footsteps. d. Should precede exercise. e. Not recommended.

a

Differences in muscle temperature can change flexibility by ______________% a. 20 b. 40 c. 60 d. 80 e. 100

a. 20

Back Pain begins to be considered chronic if it presists longer than a. 3 months b. 6 months c. 1 year d. 2 years e. 3 years

a. 3 months

Slow-sustained stretching: a. causes muscles to relax b. causes pain c. has a moderate risk of injury d. is based on the "contract-and-relax" method e. results in too-loose joints

a. causes the muscles to relax.

To be ready to exercise, the first step is to a. decide positively to try to exercise b. free up time in the morning or the afternoon c. monitor daily physical activity d. research exercise facilities and equipment e. stop negative behaviors that hinder activiteness

a. decide positively to try exercise.

PNF stretching: a. involves an isometric contraction b. is performed once per session c. normally can be done alone d. stands for Pilates Neutral Flexibility stretching e. rarely involves holding the stretch.

a. involves an isometric contraction.

Set a. Increase in mass or size. b. The number of repetitions. c. Device used to count footsteps. d. Should precede exercise. e. Not recommended.

b

What percentage of American adults achieves a high physical fitness standard? a. 10% b. 20% c. 30% d. 40% e. 60%

b. 20%

For young and middle age adults, ____ is the single most important physical fitness component for enhancing and maintaining good health. a. body composition b. cardiorespiratory endurance c. monitor daily physical activity d. research exercise facilities and equipment e. stop negative behavior that hinders activeness

b. cardiorespiratory endurance

controlled ballistic stretching: a. involves bouncing movements b. its effective in developing flexibility c. is not safe to perform d. often results in joint subluxation

b. it's effective in developing flexibility

The average American, based on total number of steps taken per day, has a(n) _____ lifestyle. a. sedentary b. low active c. somewhat active d. active e. highly active

b. low active

Most of the time back pain is the result of problems with: a. bones b. ligaments c. muscles d. organs e. tendons

b. muscles

A strength-training performer does concentric and eccentric contractions. He is doing: a. a minimum of two exercises b. a dynamic exercise c. isometrics d. negative but not positive training e. static exercise

b. negative but not positive training

Body builders usually: a. 4-6 repetitions to near fatigue b. perform 3-8 sets for each exercise c. take more rest than power athletes d. use higher resistances than power athletes e. workout three times each week

b. perform 3-8 sets for each exercise.

Pedometer a. Increase in mass or size. b. The number of repetitions. c. Device used to count footsteps. d. Should precede exercise. e. Not recommended.

c

Heart rate reserve (HRR) is calculated by: a. adding resting heart rate to blood pressure b. dividing maximal heart rate by resting heart rate c. multiplying resting heart rate times 3 d. multiplying the time the heart rests times heart rate e. subtracting resting heart rate from maximal heart rate

c. multiplying resting heart rate times 3.

To place demands on the body systematically and progressively over time to cause physiologic adaptation is called: a. contraindicated exercising b. isotonic stress c. overload d. positive training e. specificity

c. overload

To increase the weight on the machine after becoming stronger is employing the principle of: a. advancement theory b. incremental resistance c. progressive overload d. specific outcomes e. systematic training

c. progressive overload

Warm up a. Increase in mass or size. b. The number of repetitions. c. Device used to count footsteps. d. Should precede exercise. e. Not recommended.

d.

The general recommendation for fitness to take _____ steps each day. a. 500 b. 1,000 c. 5,000 d. 10,000 e. 15,000

d. 10,000

The general recommendation for beginning flexibility development session is to hold the final stretch position ___________ seconds. a. 1-5 b. 5-10 c. 10-15 d. 15-30 e. 30-60

d. 15 - 30

The average American takes about ____ steps each day. a. 100 - 200 b. 500 - 750 c. 1000 - 2000 d. 5,000 - 6,000 e. 10,000 - 11,000

d. 5,000 - 6,000

An estimated, _____________% of Americans will suffer from chronic back pain in their lives a. 20-40 b. 40-50 c. 50-60 d. 60-80 e. 80-100

d. 60 - 80

A minimum of ____ weeks of training is required to experience significant strength gains. a. 2 b. 4 c. 6 d. 8 e. 10

d. 8

The intensity of greatest benefit in chronic cardiorespiratory endurance training is _____% of heart rate reserve. a. 45 b. 55 c. 65 d. 85 e. 95

d. 85

Contraindicated a. Increase in mass or size. b. The number of repetitions. c. Device used to count footsteps. d. Should precede exercise. e. Not recommended.

e

The high-intensity cardiorespiratory training zone for a 20-year-old individual with a resting heart rate of 68 is: a. 120-148 b. 132-156 c. 138-164 d. 147-180 e. 154-188

e. 154-188

To effectively lose weight, or to keep weight off that has already been lost, low- to moderate-intensiy exercise should be done daily for _____ minutes. a. 20 b. 20-30 c. 45 d. 45-60 e. 60-90

e. 60-90

Suggested intensity for beginning unfit individuals is ____% HRR. a. 30-40 b. 40-50 c. 50-60 d. 60-70 e. 70-80

e. 70-80

Low back pain is associated with: a. physical inactivity b. faulty posture c. excessive body weight d. improper body mechanics e. all of these choices

e. all of these choices

Doing training by resembling the skill desired in great detail uses the principle of: a. contraindicated exercising b. isotonic stress c. overload d. positive training e. specificity

e. specificity

True or False? Exercise programs generally do not need to be individualized to achieve optimum results.

false

True or False? Individuals who wish to enhance muscle growth and strength during periods of intense strength training should increase protein intake to about 10.5 grams per kilogram of body weight per day.

false

True or False? PNF stretching requires the impetus of a body or body part to force a joint or group of joints beyond the normal range of motion.

false

True or False? The concept of specificity of training entails systematically altering training variables over time to keep the program challenging and lead to greater strength development.

false