Fitness Quiz

What is another way to say aerobic exercise?

"With Oxygen"

When engaging in resistance exercise, experts suggest allowing at least ____ day of rest and recovery between workouts:

1

David is 35 years old. What is his maximum heart rate?

185

What are psychological benefits of exercise?

1Improves Self-Image Increasing opportunities to make friends Increasing mental acuity

If you are new to regular physical activity, you should try to exercise at least ____ times per week:

3

What is osteoporosis?

A disease characterized by low bone mass and deterioration of bone tissue, which increase risk of fracture.

Muscular Endurance

A muscle's ability to exert force repeatedly without fatiguing

Cardiorespiratory Endurance

A persons's ability to exercise for longer periods of time because their circulatory and respiratory systems are able to provide the muscles with more oxygen

Resistance Exercise Program

A regular program of exercises designed to improve muscular strength and endurance in the major muscle groups

Controversial Level of Exercise

A target heart rate of 70% or maximum

What is yoga?

A variety of Indian traditions geared toward self-discipline and the realization of unity

When beginning a resistance exercise program you should always consider:

Age Fitness Level

What is RICE?

An acronym that stands for: Rest Ice Compression Elevation

What is Tai Chi?

An ancient Chinese form of exercise widely practiced in the West today that promotes balance, coordination, stretching, and meditation

People who exercise regularly frequently report:

Feeling Good about personal appearance Increase ability to cope with stress Increased self-esteem

What is eccentric muscle action?

Force produced while the muscle is lengthening

Concentric Muscle Action

Force produced while the muscle is shortening

Isometric Muscle Action

Force produced without any resulting joint movement

Shin Splints

General term for any pain that occurs below the knee and above the ankle

The advantage of strength training is that it:

Helps reduce body fat Improves muscular strength Gives the body a trim muscular appearance

Women who lift weights experience less _____ than men due to lower levels of testosterone

Hypertrophy

What are physiological benefits of exercise?

Improved Cardiac Efficiency Increased Longevity Increased Metabolic Rate

What are benefits of regular physical activity?

Improves Weight Control Help Immune Function Reduces Surgical Risk

What are some physiological benefits associated with regular exercise?

Increased oxygen consumption Decreased risk of heart disease, cancer, and type II diabetes Increased Bone Density Improved Weight Control Improved immune response

What is Hypertrophy?

Increased size (girth) of a muscle

Traumatic Injuries

Injuries that are accidental and that occur suddenly and violently

What are traumatic injuries?

Injuries that are accidental in nature, which occur suddenly and violently **Fractured Bones Ruptured Tendons Sprained Ligaments

What are overuse injuries?

Injuries that result from the cumulative effects of day-after-day stresses placed on tendons, muscles, and joints

What describes isometric muscle action?

Isometric muscle action involves a contraction that does not accompany movement Arm muscles would experience isometric muscle action if they were attempting to lift an immovable rock

How does exercise reduce stress levels?

It burns chemical by-products and accelerates the body's return to homeostasis

How does exercise improve weight control?

It increases the metabolic rate which causes the body to continue to burn more calories for several hours after the workout is finished

How does aerobic exercise affect the circulatory system?

It increases the number of capillaries supplying oxygen to the working skeletal muscles Makes the heart more efficient so it can pump more blood with fewer beats per minute Increases HDL (high-density lipoproteins) levels in the bloodstream

Aerobic Exercise

Strengthens the bones and muscles that comprise the musculoskeletal system

What benefits accompanies improved flexibility?

Stress Management Greater Range of Muscle and Joint Motion Decreased Back Pain

What is a good remedy to use if you get a cramp?

Stretching Deep Breathing Massaging

What is Proprioceptive Neuromuscular Facilitation (PNF) stretching?

Techniques that involve the skillful use of alternating muscle contractions and static stretching in the same muscle

Three Principles Associated with Resistance Exercise

Tension Principle - states that resistance is needed to strengthen muscles Overload Principle - states muscles will adapt when they are required to do more work Specificity-of-Training - states that only the group of muscles that encounters resistance will be strengthened

Physical Fitness

The ability to perform regular moderate to rigorous physical activity without great fatigue

Muscular Strength

The amount of force that a muscle is capable of exerting

Muscular Strength

The amount of force that a muscle is capable of exerting or resisting

What is One repetition maximum (1RM)

The greatest amount of weight/resistance that can be lifted/moved one time, but not twice; A common measure of strength

What is flexibility?

The measure of the range of motion, or the amount of movement possible, at a particular joint

Muscle Tears

The most frequent cause of injuries associated with fitness activities

Duration

The number of minutes of activity performed during any on session

Overload

The principle of resistance training that suggests that muscles should be gradually required to do more than they are used to doing

Aerobic Capacity

The volume of oxygen consumed by muscles during exercise

Your heart is a muscle that is made up of highly specialized..

Tissue

What diseases are associated with inactive lifestyles and obesity?

Type II Diabetes Heart Disease Stroke Cancer

What are a few guidelines a person should use to prevent hypothermia?

Use a buddy system Don't allow yourself to become dehydrated Wear layers of appropriate clothing

Alison has been following the same exercise routine for 2 years. Which of the following training principles suggest that she is not optimizing her results

Variation

What precautions should you take to prevent heart stress?

Wear clothing appropriate for your activity Avoid dehydration Acclimatizing to hot or humid weather

How does aerobic exercise affect bone density?

Weight-bearing exercises like running and jumping increase bond density

Compression

When a person is injured, applying pressure to the damaged blood vessels to try and help stop the bleeding

What are major styles of exercise that includes stretching?

Yoga Pilates Tai Chi

The most successful weight loss programs consist of:

diet and exercise

A major objective of stretching exercises is to improve..

flexibility

The most important of the three principles for improving muscular strength is the:

Body Weight Resistance

What are methods of providing resistance?

Body Weight Resistance Fixed Resistance Accommodating Resistance

Which method of resistance is least likely to produce significant strength gains?

Body weight resistance

Exercise can improve mental health by..

Burning off chemical by-products of the stress response

What is the "Target Heart Rate"?

Calculated as a percentage of maximum heart rate (220 minus age) Heart rate (pulse) is taken during aerobic exercise to check if exercise intensity is at the desired level

Benefits of Aerobic Exercise:

Causes more oxygen to be circulated to the body tissues AKA Body tissues receive more oxygen from the respiratory system

Michael is able to do an arm curl with a 10 lb dumbbell. What type of muscle training is Michael doing?

Concentric

What are a few activities considered aerobic fitness?

Cross-Country Swimming Rowing

What are the three components of an aerobic exercise program?

Exercise Frequency Exercise Intensity Exercise Duration

What is Pilates?

Exercise programs that combine stretching with movement against resistance, aided by devices such as tension springs and heavy bands

What is known as "bad" cholesterol?

Low Density Lipoproteins (LDL)

What is aerobic Capacity?

Measured by Vo2 max

Physical Inactivity can contribute to..

Obesity and Decreased Self-Esteem

Overtraining Syndrome

Occurs when experience athletes engage in systematic and progressive increases in training without enough rest and recovery

Concentric Muscle Action

Occurs when the muscles shortens and moves a joint. Usually opposes the force of gravity whereas eccentric muscle action does not AKA lifting a weight during a curl

What way best describes a way to assess strength in a resistance exercise program

Start with a low weight and add 5-10 pounds until you can no longer complete a successful lift.

The most important of the key principles for improving muscular strength is the:

Overload Principle

The most effective method for losing weight is to:

Perform regular endurance-type exercises Decrease food intake about 500 to 1000 calories per day Extend the exercise time period

To develop muscular endurance, you should:

Perform relatively more repetitions using a certain resistance for a particular exercise

Why symptoms might a person experience during the first stage of hypothermia?

Poor Judgement Cold hands and feet Amnesia

What is hypothermia?

Potentially fatal condition caused by abnormally low body core temperature

Stretching Exercises

Reduce the sensitivity of skeletal muscle tension receptors so muscles are less resistant to tension and more flexible To train muscles to reduce their resistance to tension

How does resistance training strengthen muscles?

Resistance training is specific to the muscle groups that are exercised These muscles undergo microscopic tears during training and then rebuild during the next 24-48 hours forming skeletal muscles with greater size and strength