Chapter 11 (Health 110)
What is a good example of an exercise program for a sedentary person?
a walking program
Scientists have confirmed that core strength is less important for overall health and performance than core stability and ____________
stiffness
Strength training can help improve body composition by increasing muscle mass
true Strength training increases muscle mass, tipping the body composition ratio toward fat-free mass and away from fat
Before restarting exercise after an injury, you should have a full range of motion in your joints.
true?
What are examples of cardiorespiratory endurance activities?
walking aerobic dancing cycling jogging
All of the following are cardiorespiratory endurance activities EXCEPT
weight training.
How the resting metabolic rate expressed in METs?
1 MET
To achieve the recommended amount of daily physical activity, a person should engage in bouts of exercise that are at least ______ minutes long
10
Pax is 50 years old. In weight training for general health, which of the following recommendations should he follow?
10-15 repetitions per exercise, light weight
The American College of Sports Medicine recommends a workout frequency of at least ________ per week to develop strength.
2 nonconsecutive days
When should water be consumed during exercise?
2 to 4 hours before and more during exercise
For how long should older adults hold a stretch?
30 to 60 seconds
For maximum strength gains, hold an isometric contraction maximally for
6 seconds.
What are the effects of not challenging a body physically?
Bones lose their density, joints stiffen, and muscles become weak.
Which of the following statements about the effects of exercise on psychological and emotional well-being is FALSE?
Exercise creates mood swings.
What is the relationship between coronary heart disease and exercise?
Exercise directly interferes with the disease process that causes coronary artery blockage.
The dimensions of frequency, intensity, time, type, volume, and progression are commonly referred to by the acronym _____ -VP
FITT
Total daily recommended physical activity can be achieved in 5-minute bouts.
False To meet recommended physical activity, a person can participate in 10-minute sessions of exercise.
Which of the following statements about high-intensity interval training is accurate?
It may cause overuse injuries in unfit people over the long term.
The acronym ___________ refers to a measure of the metabolic cost of an exercise.
MET
Which of the following statements about exercise and immune function is true?
Moderate endurance exercise can boost immune function.
______ fitness is the body's ability to respond or adapt to the demands and stress of physical effort
Physical
Which of the following statements about exercise and disease prevention is true?
Regular exercise reduces the risk of stroke. Weight-bearing exercise protects women against osteoporosis. Exercise prevents the development of type 2 diabetes. All answer choices are correct.
__________ training helps maintain muscle mass, function, and balance in older people, which greatly enhances their quality of life and prevents life-threatening injuries
Resistance
What are recommended procedures for stretching for persons other than older adults?
Stretch to the point of tightness in the muscle and hold the position for 10 to 30 seconds. Rest for 30--60 seconds, then repeat, trying to stretch a bit farther.
Which of the following statements about gender and strength training is true?
Women tend to reduce body fat as a result of strength training.
The core muscles stabilize a person's midsection. They include muscles in the ______.
abdomen back buttocks hips
Muscular endurance is the
ability to resist fatigue and sustain a given level of muscular tension.
When should static stretches be performed?
after a workout
When would be the best time for Jessie to perform static stretching exercises to become more flexible?
after completing a cardiorespiratory workout
All of the following are part of the physical activity pyramid EXCEPT
agility training.
Serena has been weight training for several months. Which one of the following results would she be most likely to notice?
an increase in strength
All of the following are advantages of exercise machines compared to free weights, EXCEPT that machines
are better for improving functional movement.
What are components of health-related fitness?
body composition muscular strength muscular endurance
not sure probably something about matching to the correct space
brisk walking → moderate-intensity activity jogging → vigorous-intensity activity yard work → moderate-intensity activity mountain biking → vigorous-intensity activity
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
What disease involves blockages of the blood vessels near the heart?
coronary heart disease
Endurance exercise significantly increases
daily calorie expenditure.
Exercise tends to result in all of the following EXCEPT
decreased insulin sensitivity.
Which of the following is a person with excessive body fat more likely to experience than a person with a healthy body composition?
diabetes joint problems back pain All answer choices are correct.
Muscular _____________ is the ability of a muscle or group of muscles to remain contracted or to contract repeatedly for a long period of time.
endurance
What can occur when muscles are unchallenged?
energy systems begin to degenerate bones lose their density joints stiffen muscles become weak
What is a component of treatment for type 2 diabetes?
exercise
Cardiorespiratory endurance training has been shown to have little effect on the balance of lipids in the blood.
false
No matter how long you do a moderate-intensity exercise, you will never burn the same amount of calories as you would in a higher-intensity activity.
false
Over-the-counter supplements may not deliver promised results, but they are carefully regulated
false
Physically active people have an increased risk of dying prematurely from all causes.
false
True or false: Regular exercise increases the risk of stroke
false
The five components of fitness that are most important to health are muscular endurance, muscular strength, flexibility, body composition, and skill attainment.
false The five components of physical fitness most important to health are CARDIORESPIRATORY ENDURANCE, muscular strength, muscular endurance, flexibility, and body composition
Anyone under the age of 50 can safely begin an exercise program without first having a medical exam.
false Who should get a medical examination before participating in exercise? women over 50 years of age men over 40 years of age
Those who want to lose weight should do a minimum of 15 hours of moderate-intensity exercise weekly.
false sounds like too much (that is my only reasoning)
Moderate-intensity exercise causes a substantial increase in heart rate and rapid breathing.
false Vigorous-intensity exercise is activity that causes rapid breathing and a substantial increase in heart rate, such as jogging.
For people who need to prevent weight gain, lose weight, or maintain weight loss (based on U.S. Department of Health and Human Services guidelines), 30 minutes of physical activity per day may not be enough.
false? idk
An appropriate exercise duration depends primarily on exercise frequency.
fasle The total duration of exercise depends on its intensity
Health-related ____________ refers to the physical capabilities that contribute to health, including flexibility and cardiorespiratory endurance.
fitness
One of the easiest ways to determine appropriate cardiorespiratory endurance exercise intensity involves measuring
heart rate
High levels of which of the following are associated with reduced risk of cardiovascular disease?
high-density lipoproteins (HDL)
Moderate endurance exercise can boost a person's ________ function, whereas excessive training can depress it.
immune
What are the benefits associated with strength training and healthy aging?
improved cardiovascular health reduced risk of osteoporosis better balance enhanced quality of life
Why is muscular endurance important?
improves posture improves sports performance helps people cope with daily physical demands
Tabitha is a moderately active college student, performing the recommended daily level of activity for substantial health benefits. To gain even more significant health benefits, she could try which of the following?
increase the intensity of her workout to 70-80% of her maximum heart rate while keeping the duration the same increase the duration of her workout while maintaining at least 65% of her maximum heart rate increase the frequency of her workout and the intensity to at least 70% of her maximum heart rate All answer choices are correct.
The main difference between physical activity and exercise for improving physical fitness is the ________ of exercise.
intensity
The length of time you should spend on a cardiorespiratory endurance exercise workout depends on the
intensity of the workout.
Application of muscular force without movement is called ________ exercise
isometric
The wall sit, in which you maintain a seated position with your back against the wall for 10-30 seconds, is an example of ________ exercise.
isometric
Whitney is a busy high schooler who wants to increase her level of physical activity. Which of the following activities would allow her to use her time most efficiently by burning the most calories?
jumping rope
What is recommended as warm-up for exercise?
low-intensity movements that mimic the activity to follow
Your target heart rate for cardiorespiratory endurance exercise is a range based on your
maximum heart rate.
The component of health-related fitness that helps keep the skeleton in proper alignment, preventing back and leg pain, is ______
muscular strength
The set of physical attributes that allow the body to respond or adapt to the demands and stress of physical effort is
physical fitness.
Exercise is a subset of physical activity that is
planned, structured, and repetitive.
To make sure you get enough exercise for your fitness goals, you have decided to swim laps for 30 minutes, four days a week. Which of the following dimensions of program planning does this plan description NOT cover?
progression
Which of the following is not a cardiorespiratory endurance
puch-ups
Which of the following is not a cardiorespiratory endurance exercise?
push-ups
Which of the following are long-term effects of exercise on the human body?
reduced risk of colon cancer decreased body fat improved self-image
What is the best way to add muscle mass?
resistance, or strength, training
Cooling down after exercise is important to
restore circulation to its normal resting condition.
The best way to lose fat is through ______.
sensible dieting and exercise
All of the following are dimensions of progressive overload EXCEPT
specificity.
Muscular ____________ is the amount of force a muscle can produce with a single maximum effort.
strength
Which of these warm-up exercises is LEAST beneficial when preparing to go jogging?
stretching leg muscles and holding for at least 30 seconds
A _________ occurs when a blood vessel leading to the brain is blocked, often through the same disease process that leads to heart attacks.
stroke
An office worker should do all of the following activities to lower the risk of elevated glucose and insulin levels EXCEPT
take frequent snack breaks.
Flexibility is best described as
the ability of joints to move through their full range of motion.
Exercise frequency refers to
the number of times per week you exercise.
Which is the most important reason to drink water during exercise?
to prevent dehydration and enhance performance
Participating in physical activity can increase self-esteem.
true
Physical exercise directly interferes with the disease process of cardiovascular disease.
true
Physical fitness is the body's ability to respond or adapt to the demands and stress of physical effort
true
Regular physical activity and exercise can improve sleep quality.
true
Cross-training involves engaging in multiple activities and emphasizes whole-body, high-intensity training.
true Cross-training emphasizes whole-body, high-intensity training using exercises such as deadlifts, cleans, squats, presses, jerks, kettlebell exercises, snatches, plyometrics, sled pulls, and weight carrying.
The principle of reversibility says your body adjusts to lower levels of physical activity in the same way it adjusts to higher levels.
true The body adjusts to lower levels of physical activity as it adjusts to higher levels—this is the principle of reversibility.
There is evidence that exercise reduces the risk of colon cancer.
true These levels of exercise promote health and wellness by lowering the risk of high blood pressure, stroke, heart disease, type 2 diabetes, colon cancer, and osteoporosis and by reducing feelings of mild to moderate depression and anxiety.
Muscular strength is the amount of force a muscle produces with a single maximum effort.
true Which term refers to the amount of force a muscle can produce with a single maximum effort? Muscular strength
To develop cardiorespiratory endurance, you need to engage in continuous activity involving large muscle groups.
true You can develop cardiorespiratory endurance through activities that involve continuous, rhythmic movements of large muscle groups, such as the legs.
What health issue leaves a person prone to heart disease, blindness, and severe problems of the nervous and circulatory systems?
type 2 diabetes
When using weights to improve muscular endurance, it is best to
use light resistance with many repetitions.
Which people receive the greatest health benefits from exercise?
very active people