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Identify the benefits from participating in a cardiorespiratory exercise program.

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

List 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,

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

10 miles

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 100/70.

120/80

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

143 - 175 bpm

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 liter of oxygen consumed.

5

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

5

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

.... is the body capacity to deliver oxygen to the exercising tissues.

Cardiorespiratory endurance

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

Cardiovascular endurance

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

A health-related physical fitness component is

Flexibility

... helps to increase or maintain a higher resting metabolic rate.

Good muscular strength

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

HDL

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

Low back pain

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

Niacin

.... is the dimension most commonly associated with being healthy.

Physical wellness

... are among the leading causes of low back pain.

Poor posture and excessive body weight

What is muscular strength

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

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.

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

Wellness lifestyle

Core training emphasizes strength-conditioning exercises of all the muscles around the ....

abdomen, pelvis, lower back, and hips

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

abruptly

List two risk factors for cardiovascular disease that cannot be changed: ...

age/gender, and family history

An abnormal cholesterol profile contributes directly to .

atherosclerosis

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

cardiorespiratory endurance

The top four causes of death in the United States include: ...

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

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

cardiovascular fitness

A ... leads to a decrease in lean body mass.

constant negative caloric balance

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

contraction of the skeletal muscles

OATS, BARLEY, VEGETABLES, LEGUMES, PSYLLIUM

examples of good sources of fiber

The 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.

People with an ... locus of control say things happen by chance.

external

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

fatigue and injuries

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

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 ... diseases.

hypo kinetic

The term, ... , is related to the development of obesity, low back pain, cardiovascular disease, high blood pressure.

hypokinetic

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 ...

low levels of HDL-cholesterol.

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

muscles

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

muscular endurance

Type II Diabetes is associated with ...

obesity

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

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.

A B.M.I of 18 is considered ...

underweight

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

walking