Health Test 2

Which of the following is FALSE regarding physical activity?

-Any activity is sufficient

Moderate levels of physical activity can improve brain health and function?

-True -Improves cognitive function (the brain's ability to learn, remember, think, and reason.

Another name for cycle training is?

Periodization

Swimming and jogging are examples of activities that develop cardiorespiratory endurance?

True

The term "exercise" and "physical activity" are synonymous?

(exercise)- Planned, structured, repetitive movement intended to improve or maintain physical fitness (physical activity)- Body movement that is carried out by the skeletal muscles and requires energy.

The physical activity and exercise recommendations for promoting General health, fitness, and weight management recommend the following for achieving or maintaining weight loss?

-150 min per week of physical activity may not be enough. -INSTEAD, recommend 90 min of physical activity daily. -Increase duration and intensity of workout

Muscular strength and endurance are developed best by activities that?

-Can develop through resistance training--training with weights or performing calisthenics (push-ups)

The ability of the body to perform prolonged, large-muscle, dynamic exercise at moderate to high levels of intensity is?

-Cardio respiratory endurance

Which of the following is NOT a component of health related fitness?

-Cardirespiratory endurance -muscular strength -muscular endurance -flexibility -body composition

Healthy women over the age of 40 should see a physical before beginning an exercise program?

-False -Female and under 50 in good health should be safe to exercise.

To obtain fitness benefits, high-intensity endurance exercise must be done a min of 45-60 min.

-False -Greater Intensity

To obtain health benefits, daily physical activity should be done in one session rather than in multiple

-For substantial health benefits, adults should do at least 150 min (2 hr 30 min) a week of moderate-intnesity aerobic physical fitness or 75 min a week of vigorous-intensity.

The amount of overload needed to maintain or improve one's fitness level is NOT determined by?

-Frequency(how often) -Intensity(how hard) -Time(duration) -Type(mode of activity)

Healthy body composition is best characterized by a?

-Healthy body composition involves a high proportion of fat-free mass and an acceptably low level of body fat, adjusted by age and gender.

Cardiorespiratory endurance is developed best by activities that?

-High intensity interval training (short bursts of high intensity exercise)

The time component of the FITT principle for overload for a muscular strength program is?

-How long you are exercising at different levels of intensity.

Heart Disease is linked most closely with?

-Poor cardio respiratory fitness

The body adapting to a gradual increase in the amount of exercise is the definition of?

-Progressive Overload

If you must temporarily stop exercising regularly, which of the following factors should be painted while the others are curtailed?

-Resistance exercise -Intensity Level

Muscular strength is the?

-The amount of force a muscle can produce with a single maximum effort.

Healthy body composition is developed best by the combination of?

-Through a sensible diet and a program of regular exercise.

A person who stops exercising on a regular basis may lose up to 50% of fitness improvements within 2 months?

-True

The optimal exercise frequency for improving one's health related cardiorespiratory fitness level is 3-5 days per week?

-True

The amount of exercise a person needs to perform to improve fitness is dependent on that person's current level of fitness.

-True -The amount of time required to recover from exercise highly individual and depends on factors such as training experience, age, and intensity of training.

Specificity of training is best shown by which one of the following examples?

-Weight training, for example, developed muscle strength but is less effective for developing cardio respiratory endurance. -

Which one of the following statements about cooling down is true?

-cooling down at the end of a workout helps safely restore circulation to it's normal resting condition.

Good strategies for evaluating a health and fitness center do NOT include?

-make sure the instructor is certified trainer -dont get caught up with fads

The latest version of the Physical Activity and Exercise guidelines for americans recommends?

-resistance training -intense physical activity -aerobic activities

Flexibility is best developed by?

-stretching the major muscles groups regularly and with proper technique.

Activities on the bottom level of the physical activity pyramid include?

-walking to the store or bank -washing windows or your car -climbing stairs -walking your dog -cleaning your room

The maximal improvement in the body's ability to transport and use oxygen that people can realistically expect as a result of training is about?

15-30%

People who stop exercising can expect to lose up to 50% of their fitness improvement within?

2 months

The recommended time (duration) for cardio respiratory endurance exercise is ----- min?

20-60 min recommended

The best way to lose body fat is through?

A lifestyle that includes a sensible diet and exercise.

An exercise stress test can determine if you have?

Congenital Heart defects

A key to improving fitness is to?

Consistency

Muscular strength and endurance CANNOT be developed by calisthenic exercises such a sit ups and push ups?

FALSE

The first step in creating a successful fitness program is to ?

First, think carefully about your overall goals, and be clear about why you are starting a program.

Which of the following is true regarding exercise intensity?

Fitness benefit when a person exceeds normal exercise intensity. It will build more muscle, make you more flexible, and have a higher cardiorespiratory endurance.

Exercise refers to physical activity that is?

Refers to planned, strutted, repetitive movement intended specifically to improve or maintain physical fitness

Older adults tend to lose muscular strength due to the muscle cells?

Sarcopenia -Many of the cells become weaker or useless because they loose their attachment to the nervous system.

Which of the following is NOT considered a skill-related fitness component?

Speed Power Agility Balance Coordination Reaction and Movement time

Flexibility is best described as?

The ability to move the joints through their full ranges of motion

Muscular endurance is the?

The ability to resist fatigue and sustain a given level of muscle tension.

Long lasting commitment and attainment of physical fitness goals are most successful when the goals?

The goals are achievable

As a person's cardiorespiratory endurance increases, the?

The heart pumps more blood per heart beat -Resting HR slows -blood volume increases -the body can cool itself better -resting blood pressure decreases -metabolism in skeletal muscle in enhanced, which improves fuel use.

The physical activity Readiness Questionnaire (PAR-Q) is designed to?

The ideal fitness program combines a physically active lifestyle with a systematic exercise program to develop and maintain physical fitness

Physical activity can be defined as?

The movement that is carried out by skeletal muscles and requires energy

Moderate-intensity physical activity is likely to improve health but not fitness?

True -People can obtain even greater health and wellness benefits by increasing the duration and intensity of physical activity.

Overuse or overtraining injuries are MOST likely to occur when you?

Try to get into physical shape to quickly and over exert yourself.