Wellness for life Ch 3&4

There are many benefits to regular resistance training other than increasing muscular strength and endurance. Research has shown that resistance training not only improves body composition, but helps with weight management and reduces the risk for cardiovascular disease. Choose all of the benefits of regular resistance training from the list below.

- increased bone mineral density -decreased time for muscle contraction -decreased blood pressure and percentage body fat -increased intramuscular glycogen stores and muscle mass (hypertrophy)

Resistance training when performed properly is a great way to help avoid injury during other types of exercise. However, resistance training itself can result in injuries if it is not executed safely. Individuals are often anxious to see results and overexert themselves with too much weight or too many repetitions without giving their bodies time to adjust.

-learning the proper ways to use and adjust equipment for your height -seeking a qualified professional's advice -using a spotter especially when lifting free weights -following the "10% rule"

How fast should you perform curl-ups during the curl-up test?

1 curl-up every 3 seconds

How long should you perform the curl-up test?

1 minute

During exercise, how many seconds do you take your pulse for?

10 seconds

At what height should the step bench be set?

12 inches

If your HRmax is 201 and you want to have a target heart rate between 64 percent and 75 percent, what is your target heart rate range?

129-151 beats per minute

How long should you squeeze the handle of the dynamometer in the grip-strength test?

2-3 seconds

What stepping rate should you maintain during the test?

24 steps per minute

According to the video, what is the minimum recommended amount of exercise to reduce the risk of cardiovascular disease by 20 percent?

30 minutes of aerobic exercise 3 times per week

Which of the following HIIT protocols should Matt start with, considering he's at a beginning exercise level and hasn't tried HIIT before?

30 sec of jumping jacks, 90 sec of walking in place, 30 sec of jumping rope, 90 sec of walking in place

For what length of time should you count your recovery pulse after stepping for 3 minutes?

60 seconds

The American College of Sports Medicine (ACSM) recommends using a maximal heart rate range of __________ for moderate-intensity cardiorespiratory exercise.

64 to 76 percent

When engaging in a resistance-training program to improve general muscular fitness and strength, how many exercises should you choose?

8 to 10 basic, full-body resistance-training exercises

1. A muscle is made up of individual muscle fibers; which are essentially very long cells 2. Sarcomeres consist of repeating actin and myosin protein filaments. 3. These structures known as slow-twitch muscle fibers can contract for longer periods without tiring, but they require energy derived from fat. 4. These structures known as fast-twitch muscle fibers tire more quickly, but contract rapidly with more force. 5. A motor unit consists of a motor nerve and the muscle fibers that it stimulates. 6. Consistent muscle tension with muscle shortening, resulting in body movement characterizes isotonic contractions. 7. Muscle length doesn't change during isometric contraction, and there is, therefore, no visible movement of the skeleton. 8. During an isokinetic muscle contraction, the muscle contracts and the body part moves at a constant rate of speed.

Answers in text

1. Asher wishes to apply the FITT principles to create a cardiorespiratory fitness program. He first must determine the frequency of his workouts. Asher learns that the American College of Sports Medicine (ACSM) recommends spending 3 to 5 days per week on cardiorespiratory conditioning. He understands that the intensity level he chooses will also affect the number of days per week he will work out. Asher is currently not very fit and does not like to work out at high-intensity levels, so he chooses to work out at moderate-intensity levels. According to the ACSM, lower-intensity levels require workout frequency to be more than 3 days per week with 5 days per week recommended. Asher determines that he will measure his workout intensity by counting the number of heart beats for 10 sec and then multiply by 6 to convert to the number of beats per minute to determine his heart rate. Using the ACSM's training guidelines, Asher reads that moderate intensity indicates that his heart rate range should be at 64 to 75%% of his heart rate maximum. He also understands that if he uses the talk test to measure his moderate intensity level, he should be able to speak in brief sentences and words. Asher decides that for optimal cardiorespiratory conditioning at moderate intensity his exercise time should be 30 to 60min in duration. After determining the exercise frequency, intensity, and time, Asher is now left to determine exercise type. Through reading, he learns that for optimal motivation, training improvements, and injury prevention, he should choose activities that he enjoys.

Answers in text

1. Fat is found in adipose tissue and muscles and serves as energy storage for cells. 2. Nutrients in food that provide energy to the body include carbohydrates, fat, and protein. 3. Creatine phosphate is an immediate source of energy stored in muscle cells that is used up within 30 sec. 4. Anaerobic means without oxygen, a nonoxidative energy system. 5. The oxidative energy system is known as aerobic. 6. Lactic acid is produced when glucose is broken down to supply ATP in the absence of oxygen. 7. Mitochondria are often referred to as the powerhouses of the cell because most ATP is produced within these structures.

Answers in text

1. Muscular fitness is the ability to perform daily activities and desired tasks without succumbing to excessive fatigue and/or injury. 2. The maximal force a muscle or a group of muscles can exert when contracting is called muscular strength. 3. The ability of muscles to contract repeatedly or sustain a contraction without fatiguing is muscular endurance. 4. Also known as strength or weight training, resistance training results in greater muscular strength and/or endurance through the use of resistance to muscular contractions. 5. Muscle power is the capacity to contract a muscle or group of muscles quickly with high force. 6. To assess muscular strength, one repetition maximum (1 RM) is often used because it is the maximum amount of weight an individual can lift at one time. 7. A spotter performs a vital role in certain types of resistance training when he or she watches, encourages, and assists during a weight-training lift. 8. After a period of proper and consistent resistance training, individuals can experience muscular hypertrophy, an increase in muscular size or diameter. 9. When individuals discontinue consistent resistance training, they will experience muscular atrophy.

Answers in text

1. The cardiovascular system is responsible for delivering oxygen, nutrients, hormones, and other substances to body tissues and removing carbon dioxide and other wastes. 2. The organ system that exchanges gases (carbon dioxide and oxygen) between the lungs and the air is the respiratory system. 3. Cardiorespiratory fitness refers to ability of heart, blood vessels, and lungs to supply oxygen and nutrients to large muscle groups in order to maintain physical activity. 4. During systole, the ventricles of the heart are contracting. 5. When the ventricles are relaxing, the heart is in diastole. 6. The number of times the heart beats per minute is known as heart rate. 7. Blood pressure is the amount of pressure that blood exerts on the vessel walls. 8. Blood circulation from the left side of the heart to body tissues and back to the heart is known as systemic circulation. 9. Blood circulation from the right side of the heart to the lungs and back to the heart is known as pulmonary circulation

Answers in text

When does a concentric contraction occur?

As it contracts, a muscle shortens.

Bianca decides to vary her usual machine workout at the gym by incorporating free weights. She chooses the weights for three of her usual exercises: a 15-lb barbell for the squat, a 30-lb barbell for the chest press, and 20-lb dumbbells for the row. Bianca is able to complete her usual sets and repetitions for the squat and chest press, but in her second set (out of two) for the row, she can only finish 7 out of 12 repetitions. Use the suggestions for jumping into strength training in the GetFitGraphic to answer this question: Which of the following recommendations would you give to Bianca to complete her workout?

Bianca should consider her 1 RM maximum and desired intensity level and adjust the weights so that she can complete the repetitions.

Which of the following is a tip for post-resistance training nutrition?

Consume a snack within 30 minutes of stopping your exercise session.

According to the video, which of the following is an important health benefit associated with regular aerobic exercise?

Decreased risk of developing cardiovascular disease

Which of the following is NOT a response to exercise?

Decreased stroke volume

What is the best way to evaluate your one-repetition maximum (1RM) prediction score?

Divide your predicted 1RM by your body weight and compare to the ratings chart.

Now that you appreciate the benefits of resistance training, it is important to understand how to create a safe program.

First Exercise to last exercise: general warm-up consisting of light cardiovascular exercise -> Specific warm-up consisting of range of motion exercises that mimic resistance-training exercises -> multiple-joint exercises, such as squats -> Single-joint exercises, such as triceps extensions -> core exercises such as a plank ->static stretches for muscles used

Now that Bianca is willing to give resistance training a try, she tells you that she wants to be able to jog for longer distances without getting as tired. She's also planning a ski trip over winter break, and she wants endurance to ski longer runs without taking as many breaks. Which of the following resistance training plans will help Bianca meet these goals (in addition to her normal cardiorespiratory training)?

Frequency: 3 days per week Intensity: 50%% of 1 RM Time (repetitions, sets, rest): 15 repetitions, 2 to 3 sets, 1 min of rest between sets Type: 8 multiple-joint exercises, 2 single-joint exercises

Part C - Application of the Metabolic Energy Systems

Immediate Energy system: running up one flight of stairs & 50-m dash & shooting free throws Anaerobic Energy System: 100-m Freestyle & 200-m Hurdled Aerobic Energy System: 30-min step class & 40-min jog & mowing a large lawn

Which of the following is NOT a health benefit associated with regular aerobic exercise?

Improved ability to process sugar in the diet

When is the best time to take your resting heart rate (RHR)?

In the morning, right after waking up without an alarm.

What happens to your resting heart rate (RHR) as your fitness level goes up and why?

It decreases because your heart can pump more blood with each beat.

The next week Matt leads his friends in a HIIT workout. He gathers everyone outside near the campus track, lines them up at the starting line, and starts the workout. The HIIT workout is 4 min long and consists of intervals of intense activity (running) for 30 sec alternated with recovery (jogging) for 90 sec. When the 4 min is up, he leads the group in an easy-paced walk around the .25-mile track. Then he congratulates the group on a job well done and excuses everyone to go home and rest. What mistake, if any, did Matt make in leading the group through this HIIT cardiorespiratory workout session?

Matt forgot to lead the group in a warm-up phase before starting the workout to prepare everyone for the vigorous exercise intensity to come.

It is important to be able to identify different categories of muscle fitness exercises in order to design your own plan. Sort the following exercises according to whether they are multiple-joint or single-joint exercises.

Multiple-joint Exercises: squat, lunge, push-up, shoulder press Single-joint Exercises: Leg extension & biceps curl

Both muscular strength and muscular endurance are important to health and fitness in the weight room and in everyday life. Muscular endurance will allow you to ski that long run without tiring as well as walk up those stairs to the lecture hall on the fifth floor. Muscular strength will allow you to bench press that weight for a personal best or pick up the box your friend wants you to help him move to his new dorm room. Although everyone's fitness goals and abilities are different, every exercise program, if medically approved, should include resistance training to improve muscular endurance and strength. Sort the following according to whether they are meant to measure or improve muscle endurance, muscle strength, or muscle flexibility.

Muscle Strength: participate in one repetition maximum (1 RM) assessment & performing 3 sets of 6 repetitions of bench press with dumbbells Muscle Endurance: Performing 2 sets of 20 repetitions of the swimmer exercise & performing 2 30- sec sets of the plant exercise & participating in 20 repetition maximum (20 RM/0 assessment Muscle Flexibility: Performing 4 sets of hamstrings stretch, holding for 20 to 30 sec each

Improved body composition is an important outcome of resistance training. What happens as the amount of lean muscle tissue increases?

The metabolic rate increases.

What is your target heart rate?

The preferred range of your heart rate during an exercise session.

If your goal is to increase muscular endurance, what should you do?

Use a resistance <50 percent 1 RM.

Which of the following is true about VO2max?

VO2max can be increased through training.

Which of the following tests does NOT measure VO2max?

Vertical Jump Test

An advantage of using machine weights rather than free weights for resistance training is that __________.

a spotter is not typically needed

All of the cells in your body need energy to function. The cellular form of energy is called __________.

adenosine triphosphate

Your risk of heat-related illness increases if you __________.

are sleep deprived

What is the correct arm position in the grip-strength test?

arm close to your side, elbow at 90 degrees

What is the muscle fatigue/failure repetition goal in a one-repetition maximum prediction test?

between 2 and 10 repetitions

Conditioning exercises that use your body weight for resistance are called __________.

calisthenics

Which Health-Related Component of Physical Fitness does the 3-minute step test assess?

cardiorespiratory endurance

What muscles does the push-up test primarily assess?

chest (pectoralis major), shoulders (anterior deltoid), and triceps

Aerobic training is which type of training?

continuous

A specific benefit of cardiorespiratory training is __________.

decreased blood triglycerides Submit

What is the correct body position when you are in the down position during the push-up test?

elbow joint at 90 degrees

What is the correct body position if you are a female doing the push-up test?

flat back/plank position, knees on the mat

Which of the following is an example of an isometric contraction?

forearm plank

Your body breaks down stored and consumed nutrients to ATP via three metabolic energy systems called __________.

immediate, anaerobic, and aerobic

In this stage of a cardiorespiratory program, the body starts adapting and you start feeling better during exercise and can exercise longer without fatigue.

improvement

In addition to improving physical appearance, resistance training can lead to specific physiological changes, including __________.

increased bone mineral density

A workout that alternates periods of high-intensity exercise with periods of low-intensity exercise or rest is known as __________ workout.

interval

Delayed-onset muscle soreness (DOMS) __________.

is a sign that you did too much too soon

The three primary types of muscle contractions are __________.

isotonic, isometric, and isokinetic

What is the correct body position for the curl-up test?

knees at 90 degrees, extended arms at your sides

To develop muscular endurance, you would want to train with __________.

less resistance and more repetitions

What should you do prior to performing the one-repetition maximum prediction test?

light cardio, range of motion exercises, and a warm-up set

Which Health-Related Component of Physical Fitness does the curl-up test assess?

muscular endurance

Which Health-Related Component of Physical Fitness does the push-up test assess?

muscular endurance

Which Health-Related Component of Physical Fitness does the grip-strength test assess?

muscular strength

Which Health-Related Component of Physical Fitness does the one-repetition maximum prediction test assess?

muscular strength

The exchange of oxygen and carbon dioxide is known as __________.

respiration

Every muscle fiber can be categorized as either __________.

slow twitch or fast twitch

How are SMART goals defined?

specific, measurable, action-oriented, realistic, and time-oriented

Ten weeks later, Matt's two roommates and three of his friends see him doing his HIIT training, and now they want his help. He leads everyone in a beginning workout, and midway through he asks the group to assess their intensity levels for cardiorespiratory endurance. They all give him different answers based on the talk test, the OMNI and Borg RPE scales, %% HRR, and %% HR max. Rank the groups' responses in order of exercise intensity to determine who is working the easiest and who is working the hardest, so Matt can adjust the intensity level as needed.

starting at Light intensity to Anaerobic intensity: Andrew assesses his intensity to be 10 on the Borg RPE -> Desiree can talk in brief sentences and words. -> Brandon assesses his intensity to be 7 on the OMNI scale -> Savannah assesses her HRmax to be at 95% -> Xavier assesses his HRR to be at 90%

Which of the following are the easiest and most common ways to gauge exercise intensity?

the RPE scale, the OMNI scale, and the talk test

How is muscular strength defined?

the ability of a muscle or group of muscles to contract with maximal force

Cardiorespiratory fitness is best described as which of the following?

the ability of your cardiovascular and respiratory systems to supply oxygen and nutrients to muscles, which in turn enables you to sustain activities

What is the ending score in the grip-strength test?

the best right- and left-hand score, added together

One-repetition maximum (1 RM) is characterized as __________.

the maximum amount of weight you can lift one time

What is VO2max?

the measure of your body's ability to deliver oxygen to the muscles and your muscles' ability to use it

What is the name of the energy system that does NOT use oxygen and can provide energy for approximately three minutes while making a transition to aerobic energy production?

the non-oxidative system

Which circulation system is responsible for circulating blood through the right side of the heart to the lungs and back?

the pulmonary circulation system

What is the proper fit for the dynamometer?

the second joint of the fingers bent around the handle

To avoid overall fatigue, what is the maximum number of sets that you should perform to find your one-repetition maximum prediction?

three

What amount of aerobic exercise is recommended for adults to achieve improvements in cardiorespiratory fitness?

three to five sessions per week of at least 20 minutes' duration

How far should you come down toward the mat during the curl-up test?

until your upper back and shoulders are on the mat

When taking your resting pulse __________.

use your index and middle fingers

In the heart cycle, the __________ contract(s) and blood is pumped out of the heart.

ventricles

The talk test method of measuring exercise intensity is based on assessing how easily you can talk during exercise. If you are too out of breath to easily carry on a conversation, you are working at what intensity level?

vigorous

You should stop the push-up test __________.

when you can no longer perform push-ups with correct form

When should you take your recovery pulse after the step test?

within 5 seconds of stopping the test