Ch. 11 Exercise for Health and Fitness

What is recommended for weight management?

Increase your physical activity from 150 minutes per week to 300 minutes per week.

metabolism

is the process that changes food to energy and builds tissue

Who should consider getting an electrocardiogram before beginning an exercise routine?

people at risk for heart disease

______ fitness is the body's ability to respond or adapt to the demands and stress of physical effort.

physical

Body composition refers to the

proportion of fat and fat-free mass in the body

What term refers to the physical abilities that contribute to performance in a sport or activity?

skill-related fitness

what is the importance of flexibility exercise?

they are important for maintaining the normal range of motion in the major joints of the body

In a fitness training program, which phase is characterized by an increase in fitness level?

the progress phase

True or false: Regular physical activity and exercise can improve sleep quality.

true

how does fat increase?

If more calories are consumed than are expended through metabolism and exercise, then fat increases.

What is most important for improving physical fitness?

doing enough physical activity to stress the body

true or false: studies have shown that there is a direct correlation between increased physical activity and an increased risk of cancer

false, studies have shown that increased physical activity may lead to a reduced risk of cancer

______ refers only to the body's content of muscle, bone, and water.

fat-free mass

what is the best way to control body fat?

follow a balanced diet

what can occur when muscles are unchallenged

-bones lose their density -joints stiffen -energy systems begin to degenerate -muscles become weak

How often and how long should a person participate in moderate cardiorespiratory endurance exercise?

3 to 5 days a week

injuries are least likely if endurance training occurs

about three to five times a week

what are the effect of not challenging a body physically?

bones lose their density, joints stiffen, and muscles become weak.

What term refers to the ability of the body to perform prolonged, large-muscle, dynamic exercise at moderate to high levels of intensity?

cardiorespiratory endurance

Studies indicate that an increased level of physical exercise is associated with a(n) ______ risk of developing certain cancers, such as those of the bladder, kidney, and liver.

decreased

A(n) _____ is a recording of the changes in electrical activity of the heart.

electrocardiogram

What is not a long-term effect of exercise on the human body?

increase heart rate

what is not an effect of exercise on the respiratory system?

increase in person's resting heart rate

what is not a long-term effect of exercise on the human body?

increased heart rate

What helps reduce back pain?

increased muscle strength

Energy-generating capacity of the cells and the heart's ability to pump blood are physiological factors that determine

level of fitness

during the ______ phase, fitness is sustained over a period of time

maintenance

What example best describes cardiorespiratory endurance?

molly runs five miles every day

Studies have shown that average Americans spend more than half of their waking day in ______ activities, such as using a computer, studying, or watching television.

sedentary

Muscular ------ is the amount of force a muscle can produce with a single maximum effort.

strength

Which exercise will help ensure a healthy range of motion for all major joints?

stretching

What is flexibility?

the ability to move joints through their full range of motion

what is not true about exercise and the immune system

excessive exercise boosts the immune system

what describes the process of metabolism

food is converted to energy

What are professional organizations that certify exercise instructors and personal trainers?

-International Sports Science Association -National Strength and Conditioning Association -American College of Sports Medicine

If you are trying to lose weight, what foods should you avoid?

-foods with added sugars -foods with empty calories

good muscle endurance in which muscles can reduce low back pain

-hips -legs -abdomen

What intensity level of exercise does the ACSM recommend participating in for 75 minutes per week?

vigorous

Which term refers to the amount of force a muscle can produce with a single maximum effort?

muscle strength

What is the term that refers to exercise that forces muscles to contract against increased resistance?

resistance exercise

Moderate exercise can boost a person's ----- function, whereas excessive training can depress it.

immune

what is a good source for getting help when trying to learn an exercise technique?

exercise class

regardless of a person's weight, ______ levels of activity correspond to ________ death rates

greater; lower

what are social, emotional, or psychological benefits of being physically active?

-improved learning and memory -reduction of mild moderate depression -reduced anxiety -improved self-image

what are long-term effects of exercise on the human body?

-improved self-image -decreased body fat -reduced risk of colon cancer

According to the ACSM, how long should a person participate in vigorous-intensity aerobic activity per week for substantial health benefits?

75 minutes

what are benefits of increasing cardiorespiratory fitness through exercise?

-increased capacity for delivering oxygen -the prevention of stiffening or clogging of the arteries -improved functioning of the heart

what are ways that exercise can improve body composition

-increases daily calorie expenditure -decreases fat mass -increases muscle mass

Which statements about resistance exercise are true?

-it is designed to build muscular strength and endurance -it is also known as strength training

what are skill-related fitness components?

-power -coordination -speed -reaction time

What are characteristics of exercise intended to improve or maintain physical fitness?

-repetitive activity -planned activity -structured activity

Being sedentary is associated with what?

-unhealthy levels of glucose, insulin, and blood fats -large waist circumference