Introduction to Exercise & Wellness Mid-Term Exam

The general recommendation for fitness is to take ________ steps each day.

10,000

"Normal" blood pressure is considered to be _________, while the level of blood pressure associated with longevity (living longer) is __________

120/80 100/70.

Using the Karvonen formula, a 25-year-old who has a resting heart rate of 65 should have an exercise heart rate between ___________bpm for an intensity level between____________

143-175;60-85%

When cycling, one must travel _______times the distance at a rate of speed that is _______times the speed of jogging to compensate for the lower amount of muscle used in the activity and to burn approximately the same amount of calories:

3;2

To reduce one's risk of cardiovascular disease, males should not have a waist circumference greater than _____inches while women should not have a waist circumference greater than _______ inches:

40;35

The body will expend about __ calories for every _____ of oxygen consumed.

5;liter

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

60-100

What is the appropriate target heart rate zone to maximize health related benefits?

60-85 % of target heart rate

What is the definition of muscular strength?

The ability of a muscle to exert maximum force against a resistance.

An abnormal cholesterol profile contributes directly to

atherosclerosis.

Physical wellness is the dimension most commonly associated with

being healthy

To contribute MOST positively to a healthy lifestyle, a person should maintain

cardiovascular fitness through aerobic activity

Aerobic exercise, weight loss, intake of niacin and drug therapy are all methods used to

change the level of HDL.

The return blood flow to the heart by the veins is most influenced by ______________

contraction of the skeletal muscles

benefits from participating in a cardiorespiratory exercise program

decreased blood lipids, lower blood pressure, decreased risk of type 2 diabetes

For young and middle-aged adults cardiorespiratory endurance is the single most important physical fitness component for

enhancing and maintaining good health

Cardiorespiratory endurance is the body capacity to deliver oxygen to the

exercising tissues

People with an __________ locus of control say things happen by ___________

external;chance

Stopping abruptly following aerobic exercise can cause:

faintness and dizziness, may cause cardiac abnormalities, causes blood to pool in the exercised body parts

The recommendation for increasing walking duration is _________ per session each week.

five minutes

A health-related physical fitness component is

flexibility

When setting up a program to develop cardiorespiratory endurance, the acronym FITT stands for _______________

frequency, intensity, time in activity, and type of activity

Cardiovascular disease, hypertension, obesity, diabetes, low back pain and osteoporosis are examples of

hypokinetic diseases

When selecting weight training exercises, one should perform exercises that use _______ muscle groups before _______muscle groups.

large;small

An increased risk for CHD has been established in people with _____ levels of HDL-cholesterol.

low

_______________is associated with physical inactivity, faulty posture, excessive body weight improper body mechanics

lower back pain

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

muscular endurance

Type II Diabetes is associated with ___________

obesity

The term, hypokinetic, is related to the development of

obesity, low back pain, cardiovascular disease, high blood pressure.

for any physiological (body) system (cardiovascular, muscular endurance, muscular strength or flexibility) to improve, it must be systematically made to perform more work than it is accustomed to performing. This is the principle of ___________

overload.

The ability to adapt and respond favorably to physical effort or the ability to meet the ordinary and unusual demands of daily life safely and effectively with energy left over for leisure and recreational activity is termed

physical fitness

A Body Mass Index of 18 is considered _____________

underweight.

For most sedentary Americans, the best activity to start a conditioning program is

walking

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

wellness lifestyle