chapter 14 -

what does the acronym FITT represent?

frequency, intensity, time, and type

intense exercise can reduce ____ ____ ____, which is also known as hypertension

high blood pressure

how is muscular endurance developed?

by stressing the muscles with a greater load than they are used to

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

greater; lower

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

hip, shoulder, and leg

studies indicate than 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

which statement about exercise and the immune system is not true?

excessive exercise boosts the immune system

what is the best way to control body fat?

follow a balanced diet

what describes the process of metabolism?

food is converted to energy

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

foods with empty calories and foods with added sugars

what are recommendations for performing an isometric contraction?

hold an isometric contraction maximally for 6 seconds and perform 3 to 10 repetitions

how does fat increase?

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

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

immune

what is recommended for weight management?

increase your physical activity from 150 minutes per week to 300 minutes per week

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

which statements about lipoproteins are correct?

lipoproteins carry cholesterol in the blood, low-density lipoproteins transport cholesterol for excretion, high-density lipoproteins transport cholesterol for excretion, and a low level of low-density lipoproteins is ideal

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

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

overload

what is cross-training?

participating in two or more activities to develop a particular component of fitness

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

what refers to any body movement carried out by the skeletal muscles and requiring energy?

physical activity

body composition refers to the

proportion of fat and fat-free mass in the body

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

resistance exercise

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

sedentary

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

skill-related fitness

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

specificity

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

metabolism

the process that changes food to energy and builds tissue

two types of lipids, or fats, that are found in the body are

triglycerides and cholesterol

steps of the process that transports oxygen through the human body

a breath is taken and oxygen enters the lungs, oxygen is picked up by red blood cells and transported to the heart, the heart pumps oxygenated blood to organs and tissues that use it

how many Americans met both the aerobic and muscle-strengthening guidelines in 2017?

about 22%

injuries are least likely if endurance training occurs

about 3 to 5 times a week

what are isotonic exercises?

barbells, weight machines, body weight exercises, dumbells

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 are among the best guidelines for choosing a fitness center?

choose one that has the right programs at times you will use them, that has the right equipment available, and a certified staff

in general, it's best to choose a fitness center that has which of the following?

classes with music you like and people with a fitness level you are comfortable with

____-____ combines a variety of exercises to enhance speed and intensity

cross-training

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

true or false: physically active people have an increased risk of dying prematurely from all causes

false

the component of the FITT principle that refers to how often a person should exercise is called the ____ dimension

frequency

what part of the training principle called FITT concerns how often a person should exercise?

frequency

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

heart rate

why is muscular endurance important?

helps people cope with daily physical demands, improves posture, and improves sports performance

which type of lipoproteins carry extra cholesterol in the bloodstream to the liver for excretion from the body?

high-density

kettlebells are usually used to perform

high-speed resistance exercises

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

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

what term refers to the application of force without movement?

isometric (static) exercise

what type of exercise refers to the application fo force with movement?

isotonic (dynamic) exercise

which statements about resistance exercise are true?

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

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

maintenance

____ ____ consumption is the body's maximum ability to transport and use oxygen

maximal oxygen

what is the easiest method for accurately determining the intensity of an endurance workout?

measuring heart rate

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

muscular strength

what are skill-related fitness components?

reaction time, speed, power, coordination

the ____ component of the RICE principle refers to stopping use of the injury area as soon as pain occurs, protecting it from further injury, and avoiding any activity that causes pain

rest

a basketball player who chooses to do exercises that help to improve lateral movement, cardiorespiratory endurance, and vertical leap is abiding by the fitness principle known as

specifity

which best describes the rest portion of the RICE principle?

stop using the injured area as soon as you experience pain

after oxygen has entered the lungs and has been picked up by red blood cells, to where is the oxygenated blog transported?

the heart

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

the progress phase

what is the importance of flexibility exercises?

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

true or false: men tend to be more active than women, according to a 2017 report by the CDC

true

true or false: regular physical activity and exercise can improve sleep quality

true

which people receive the greatest health benefits from exercise?

very active people

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

vigorous

what are examples of physical activity?

walking up a flight of stairs, a five-mile bike ride, and running a mile

a(n) ____ is a recording of the changes in electrical activity of the heart

ECG or EKG

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

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

what is the best measure of cardiorespiratory capacity?

maximum oxygen consumption

what the effects of not challenging a body physically?

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

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?

decreases fat mass, increases daily calorie expenditure, and increases muscle mass

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

false

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

fat-free mass

a(n) ____ is a large iron ball with a handle attached varying weight from about 5 pounds to more than 100 pounts

kettlebell

which of the following diseases are associated with high blood pressure?

kidney failure, stroke, heart failure, blindness, coronary heart disease

being sedentary is associated with what?

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

good muscle endurance in which muscles can reduce low back pain?

legs, hips, and abdomen

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

3 to 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

the dimensions of frequency, intensity, time, volume, and progression are common referred to by the acronym ____

FITT-VP

what example best describes cardiorespiratory endurance?

Molly runs five miles every day