PHED 1164 Mid-Term Exam

Identify the benefits of participating in a cardiorespiratory exercise program.

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

5 benefits from the development of one's cardiovascular fitness level:

1. LOWER RHR, LDL, TOTAL CHOLESTEROL, BLOOD PRESSURE, BLOOD GLUCOSE 2. HIGHER HDL; CARDIAC EFFICIENCY; MAX VO2 3. INCREASED COLLATERAL CIRCULATION, 4. LOWER BODY FAT LEVELS 5. LOWER RISK FOR CV DISEASE, HEART ATTACKS, STROKES,

A Body Mass Index of ___ is considered underweight.

18

Explain the benefits of fiber intake, (particularly soluble fiber), and identify good sources of soluble fiber, including the range of recommended intake of fiber in one's diet:

25-38 GRAMS PER DAY; FIBER HELPS REDUCE THE AMOUNT OF FAT IN THE DIET AND PREVENTS IT FROM ENTERING THE BODY. OATS, BARLEY, VEGETABLES, LEGUMES, PSYLLIUM

Cardiorespiratory endurance development

Cycling pedal revolutions are optimally maintained in the range of 60-100 revolutions per minute.

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

Low

To reduce one's risk of cardiovascular disease, males should not have a waist circumference greater than 40 inches while women should not have a waist circumference greater than 35 inches:

True

Too much flexibility leads to unstable and loose joints, which can actually increase the likelihood of injury.

True

Type II Diabetes is associated with obesity.

True

Using the Karvonen formula, a 25-year- old who has a resting heart rate of 65 should have an exercise heart rate between 143-175 bpm for an intensity level between 60-85%:

True

When cycling, one must travel 3 times the distance at a rate of speed that is 2 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

True

When selecting weight training exercises, one should perform exercises that use large muscle groups before small muscle groups.

True

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

Walking

An aerobic (CV) workout should contain three parts or phases. List each part and the length of time for each phase:

Warm-up/5 minutes Workout/20-60 minutes Cool-down/5- 10 minutes.

Two risk factors for cardiovascular disease that cannot be changed:

age/gender, and family history

Flexibility

A health-related physical fitness component

How many miles a week of jogging is sufficient to reach an excellent level of cardiorespiratory fitness?

10 miles

level of blood pressure associated with longevity

100/70

"Normal" blood pressure

120/80

The recommendation for increasing walking duration is...

5 minutes per session each week

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

60-85%

Wellness lifestyle

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

To contribute MOST positively to a healthy lifestyle, a person should maintain cardiovascular fitness through aerobic activity.

True

What methods are used to change the level of HDL?

Aerobic exercise, weight loss, intake of niacin and drug therapy

An abnormal cholesterol profile contributes directly to...

Atherosclerosis

Hypokinetic diseases.

Cardiovascular disease, hypertension, obesity, diabetes, low back pain and osteoporosis

In general, which is the single most important component of health-related physical fitness?

Cardiovascular endurance

For young and middle-aged adults cardiorespiratory endurance is the single most important physical fitness component for enhancing and maintaining good health.

True

Taking high doses of which B vitamin helps lower LDL cholesterol?

Niacin

Good muscular strength helps to increase or maintain a higher resting metabolic rate.

True

External locus

People with this say things happen by chance

Low back pain is associated with...

Physical inactivity, faulty posture, excessive body weight improper body mechanics

Much of the blood glucose from food consumption goes to the muscles, where it is stored as glycogen.

True

Hypokinetic

Related to the development of obesity, low back pain, cardiovascular disease, high blood pressure.

Poor posture and excessive body weight are among the leading causes of low back pain.

True

Muscular strength

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

Muscular endurance.

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

Physical fitness

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

Cardiorespiratory endurance

The body capacity to deliver oxygen to the exercising tissues.

Physical wellness

The dimension most commonly associated with being healthy.

Stopping abruptly following aerobic exercise can cause faintness and dizziness, may cause cardiac abnormalities, causes blood to pool in the exercised body parts

True

The body will expend about 5 calories for every liter of oxygen consumed.

True

The general recommendation for fitness is to take 10,000 steps each day.

True

The length of time a person spends exercising should be increased gradually to avoid fatigue and injuries.

True

The return blood flow to the heart by the veins is most influenced by contraction of the skeletal muscles

True

A constant negative caloric balance leads to a decrease in lean body mass.

True

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.

True

Top four causes of death:

cardiovascular disease, chronic lower respiratory disease, accidents, cancer.

Core training emphasizes strength-

conditioning exercises of all the muscles around the abdomen, pelvis, lower back, and hips.

4 contributing factors that cause many of the four leading deaths are:

excessive body fat, tobacco/smoking, poor diet and nutrition, lack of physical activity.

FITT stands for?

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