Chapter 6: Fitness

Why do men produce more muscle than women?

Women produce only about 10% as much testosterone as men

Cardio-respiratory fitness is important because it...

allows the body to carry oxygen and nutrients to the body

Power, balance, speed, coordination, and reaction time are components of this type of fitness.

Skill-related fitness

How often and how long should a person participate in moderate and cardio respiratory endurance exercise (e.g. walking briskly)?

5 days a week, 30 minutes a day

Inactive people who wish to increase their amount of walking to 10,000 steps a day, should set goals to increase their daily walking by _______ at a time.

500

Which of the following is a a description of muscular strength?

A muscle's capacity to exert force against in single, all-out force

What are the following advantages of cross-training? A. It focuses on exercising doing only 2 training activities B. You avoid the boredom of participating in the same exercise daily C. You reduce the risk of overuse injuries D. It is designed to help you ignore any injuries or pain

B & C

Frequency, Intensity, Time, and Types are together known as this principle.

FITT

What part of the FITT principle concerns how often a person should exercise?

Frequency

Which of the following are included in the health-related fitness components?

Muscular strength, body composition, and cardiorespiratory fitness.

Which of the following examples is the least effective in making daily activities more active?

Parking the car close to your destination

Fat-free mass in the body consist of?

body tissue, bone and muscle.

The ability of the heart and lungs to provide oxygen and nutrients to muscles and cells is called...

cardio-respiratory fitness

The proportion of fat and fat-free mass in the body is known as body?

composition

Functional strength training is another name for...

core-strength training

The ability of the body to meet physical demand is called...

physical fitness

Types of aerobic exercises that require sustained intensity with little variability in heart rate response include...

rowing and running

Which of the following are physical, as opposed to cognitive, benefits of exercise?

- Stronger immune system - Longer life span

What does FITT represents?

- The types and duration of exercise you do - How often and intensely you exercise

Which if the following is recommended by the ACSM when stretching?

2 to 4 repetitions of each stretch, for a total 60 seconds per stretch

Which of the following are benefits of muscular fitness? A. Lighter, less-dense bones B. Better posture C. Reduced lower-back pain D. Reduced lean body mass

B & C

Which of the following are training guidelines that novices should following when beginning a strength training program? A. They should focus on doing just one repetition with maximum weight B. They should do 2-3 full body workouts per week C. They should do 8-12 repetitions per set D. They should train a minimum of six days per week doing a split routine

B & C

Musculoskeletal fitness, body composition, and cardio-respiratory fitness are components of this type of fitness.

Health-related fitness

Reduced anxiety and depression and improved self-image are all associated with which of the following?

Participation in exercise

Which of the following are social, emotional, psychological benefits of being physically active?

Reduced anxiety and stress

When you stretch a muscle until it feels tight, hold the stretch until the muscle tension decreases, and then stretch a little farther, you are doing this kind of stretching.

Static

In addition to the types of exercise that you would perform, what other factor about exercise is important?

The amount of exercise that you perform

Which of the following is the most accurate way to calculate your target heart rate?

The heart rate reserve method

Which of the following are true regarding the cognitive benefits of exercise? a. Some studies suggest exercise might be beneficial to the brain b. Studies show that intensive exercise can damage cognitive functioning and cause memory loss c. There is no conclusive evidence that short-term exercise improves cognitive functioning d. Evidence shows aerobic exercise may help prevent cognitive disorders such as Alzheimer's

a. , c. , and d.

Which of the following are effective ways a sedentary person who spends a lot of time indoors can make daily activities more active? a. Walk around while checking phone messages b. Wear ankle weights while sitting at your desk c. Get up and manually change tv instead of using remote control d. Use a computer instead of watching tv

a. Walk around while checking phone messages c. Get up and manually change the tv instead of using remote control

Pilates is a popular set of exercises that are designed to strengthen the...

core

When a partner applies pressure to your muscles to produce a stretch, you are participating in a _______ stretching.

passive