Chapter 11: Health

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

According to the ACSM, in order to gain substantial health benefits, a person who participates in moderate-intensity aerobic activity (but no vigorous aerobic activity) should spend at least how many minutes each week in the moderate-intensity activity?

150 minutes

The ideal amount of time for a cardiorespiratory training workout is

20-60 minutes

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

3-5 days a week

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

75 minutes

What can occur when muscles are unchallenged?

Bones lose their density, joints stiffen, muscles become weak, and energy systems begin to degenerate

What are ways that exercise can improve body composition?

Decrease fat mass, increases daily calorie expenditure, increases muscle mass

What is not true about exercise and the immune system?

Excessive exercise boots the immune system

Refers only to the body's content of muscle, bone, and water

Fat-free mass

What describes the process of metabolism

Food is converted to energy

Which statement about the development of large muscles in women who do strength training is correct?

Hormonal differences prevent women from developing muscles at a large scale comparable to men

How does fat increase?

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

... consumption, or VO2max is the body's maximum ability to transport and use oxygen

Maximal oxygen

What are recommendations for performing an isometric contraction?

Perform 3-10 repetitions, hold an isometric contraction maximally for 6 seconds

What is flexibility?

The ability to move joints through their full range of motion

What is the importance of flexibility exercise?

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

Which statements about the muscular strength of men and women are true?

a larger portion of the total body mass of men is made of muscle, per unit of muscle tissue, lower-body strength of men and women is about the same

What are isotonic exercises?

barbells, weight machines, dumbbells, body weight exercises

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

decreased

Includes the body's fat in addition to muscle, bone, and water

fat-free mass

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

foods with added sugars and empty calories

Target ___ ____ zone is the range of rates within which you should exercise to obtain cardiorespiratory benefits

heart rate

moderate exercise can boost a person's ____ function, whereas excessive training can depress it

immune

What is an effect on the respiratory system?

improved ability of the cardiorespiratory system to carry oxygen to body tissues, improved functioning of the heart, elasticity of the arteries

What is a long-term effect of exercise on the human body?

increased blood volume and capillary density, decreased body fat, improved self-image, improved ability to extract oxygen from air during exercise

What are professional organizations that certify exercise instructors and personal trainers

international sports science association, national strength and conditioning association, and American college of sports medicine

What term refers to the application of force without movement?

isometric (static) exercise

What type of exercise refers to the application of force with movement?

isotonic (dynamic) exercise

What is true about resistance exercise?

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

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

level of fitness

What is the best measure of cardiorespiratory capacity?

maximal oxygen consumption

the process that changes food to energy and builds tissue

metabolism

What is the type of activity for which the ACSM recommends spending at least 150 minutes per week in order to achieve substantial health benefits?

moderate-intensity aerobic activity

the amount of force a muscle can produce with a single maximum effort

muscular strength

To check the carotid pulse, which body part should you touch?

neck

The training principle that placing increasing amounts of stress (in the form of exercise) on the body causes adaptations that improve fitness

progressive overload

Body composition refers to the

proportion of fat and fat-free mass in the body

body composition refers to the

proportion of fat and fat-free mass in the body

What are skill-related fitness components?

reaction time, power, speed, coordination

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

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

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

resistance exercise

The training principle that refers to fitness improvements that are lost when demand on the body are lowered is called

reversibility

What major groups of muscles should be stretched during flexibility exercises?

shoulder, leg, hip

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

skill-related fitness

the training principle that the body adapts to the particular type and amount of stress placed on it

specificity

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

stretching

What are recommended places on the body for measuring pulse?

wrist and neck

The dimensions of frequency, intensity, time, type, volume, and progression is commonly referred to by the acronym ________

FITT

As your body adapts to the exercises you do, you must exercise more to continue to experience fitness gains. The progressive increase in exercise is known as

overload

What is true about exercise and the immune system?

people who exercise get fewer colds, physically fit people have fewer respiratory tract infections, moderate exercise boots the immune system