phed ch 3

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differences in muscle temperature can change flexibility by %

20

what percentage of American adults achieves a high physical fitness standard

20%

back pain begins to be considered chronic if it persists longer than

3 months

warm-up stretching should be minimally performed for

3-5 minutes before steady activity

suggested intensity for beginning unfit individuals is ______% HRR

30-40

apparently health ____should have a medical exam and a diagnostic test before engaging in vigorous exercise, according to the American College of Sports and Medicine

men older than 45

most of the time, back pain is the result of problems with

muscles

to place demands on the body systematically and progressively over time to cause physiologic adaptation is call

overload

device used to count footsteps

pedometer

body builders usually

perform 3-8 sets for each exercise

to increase the weight on the machine after becoming stronger is employing the principle of

progressive overload

the number of repetitions

set

doing training by resembling the skill desired in great detail uses the principle of

specificity

heart rate reserve (HRR) is calculated by

subtracting resting heart rate from maximal heart rate

should precede exercise

warm up

warm-up purpose and cool down

warm up: transition body into readiness for exercise cool down: gradually decrease metabolic intensity following exercise

low back pain is associated with

all of these

what are the flexibility development guidelines for the average person

1) choose a static stretching routine with every major joint 2) 2-4 reps for 30 seconds 3) a minimum of 3 days a week 4) stretch to the point of mild tension or limits of discomfort

five strength-training guidlines

1) exercise 8 to 10 major muscle groups 2) do a minimum of one set 3) warm up properly 4) exercise larger muscle groups first 5) don't hold breath

from a general fitness point of view, working near a ______ repetition threshold seems to improve overall performance most effectively

10

the general recommendation for fitness is to take _____ steps each day

10,000

the high-intensity cardio-respiratory training zone for 20 year old individual with a resting heart rate of 68 is

147-180

the general recommendation for a beginning flexibility development session is to hold the final stretch position for ______ seconds

15-30

the average American takes about _____ steps each day

5,000-6,000

an estimated _____% of Americans will suffer from chronic back pain in their lifes

60-80

to effectively lose weight, or to keep weight off that has already been lost, low to moderate intensity exercise should be done daily for _____ minutes

60-90

a minimum of ____ weeks of training is required to experience significant strength gains

8

the intensity of greatest benefit in chronic cardiorespitatory endurance training is ______% of heart rate

85

exercise programs generally do not need to be individualized to achieve optimum results

F

when performing dynamic exercises, a constant resistance is moved through a joint's full range of motion

F

Pilates are exercises that help strengthen the body's core by developing pelvic stability and abdominal control coupled with focused breathing patterns

T

cardio-respiratory development occurs when the heart is working between 30% and 85% of heart rate reserve

T

dynamic training has two action phases: concentric and eccentric

T

exercise is considered vigorous when its intensity exceeds 60% of an individual's maximum oxygen uptake

T

how quickly an individual progresses through an exercise program depends on the person's health status, exercise tolerance, and exercise program goals

T

individuals who wish o enhance muscle growth and strength during periods of intense strength training should increase protein intake to about 10.5 grams per kilogram of body weight

T

the concept of specificity of training entails systematically alternating training variables over time to keep the program challenging and lead to greater strength development

T

for young and middle-age adults, _____is the single most important physical fitness component for enhancing and maintaining good health

cardio-respiratory endurance

slow-sustained stretching

causes the muscles to relax

not recommended

contraindicated

_____ is an aerobic mode of exercise

cycling

to be ready to exercise, the first step is to

decide positively to try to exercise

a strength-training performer does concentric and eccentric contractions. He is doing:

dynamic exercise

increase in mass or size

hypertrophy

PNF stretching

involves an isometric contraction

controlled ballistic stretching:

is effective in developing flexibility

the average American, based on a total number of steps taken per day, has a ______ lifestyle

low active


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