health 11. Chapter 4, Becoming Physically fit.

Twenty-year-old Roger wants to begin an exercise program. As a young adult in good health with no weight problems, to achieve significant aerobic conditioning benefits he should try to bring his heart rate during exercise to a sustained level of about____ beats per minute.

130

The ACSM recommends that exercise periods should last at least ________ minutes.

20-90

According to the United States Department of Health and Human Services; policy on physical activity, which of the following statements is the most TRUE?

An equivalent combination of moderate and vigorous physical activity can be used to achieve significant health benefits.

A lifelong jogger has developed osteoporosis in his hips. Whcih of the follwoing is his doctor MOST likely to recommed as ininital treatment?

Anti-inflammatory drugs and continued activity.

The fitness dimension that is considered basic to whole-body fitness is

Cardiorespiratory endurance.

What recommendations should Tom, who is 65 years old, follow when beginning an exercise program?

He should have a complete physical exam that includes a stress test.

Which of the following, when performed regularly, can most effectively increase the efficiency of your cardiovascular improve your circulation, and strengthen your resistance to disease?

Jogging or brisk walking

Women who exercise regularly and whose diets include the recommended amounts of calcium and vitamin D will have fewer problems with

Osteoporosis

Which of the following is TRUE regarding women and calcium?

Premenopausal women should take the recommended amount of 1,000-1,300 mg of calcium per day.

Which of the following will occur when you establish a program of regular aerobic exercise?

Your heart and lungs will become stronger.

Physical fitness as defined in your text is

a set of attributes that relates to the ability to perform physical activity.

Stretching should occur

after warming up and after cooling down.

Sports drinks might be preferred to water for fluid replacement during a prolonged and intense fitness activity because they

also supply electrolytes and carbohydrates.

After oxygen deprivation occurs, to continue the activity, your body must use blank energy production.

anaerobic

When you exercise to the point that oxygen demands of the muscles cannot be met, your body is using

anaerobic energy production.

According to the American College of Sports Medicine (ACSM) recommendations for achieving cardiorespiratory fitness, the mode of activity should be

any continuous physical activity that uses large muscles.

Which of the following best explains why a veteran distance runner can go farther and at a faster pace than a beginning runner? the

beginning runner's cardiorespiratory system is not as developed as the veteran runners.

The ACSM recommends that a healthy adult exercise at an intensity level of

between 64 and 91 percent of his maximum heart rate.

The improvement of your aerobic fitness capacity has been associated with a decreased risk of devloping which type of cancer?

breast and colon.

Which of the following statements about training at a level below your target heart rate is MOST accurate? it will

burn some extra calories.

Carolina can move her shoulder joint through her natural range of motion. She has

flexibility at that particular joint.

Which of the following fitness programs would be LEAST appreciate for older adults?

full-court basketball

Cardiorespiratory endurance can best be achieved through all of the following EXCEPT

golf.

People between the ages of 46 and 63 most commonly experience which of the following physical changes?

gradual degeneration in joint cartilage

You should always see a doctor before starting a new exercise program if you

have a chronic disease.

Sean is exercising aerobically and wants to determine if he is training in his target heart rate range. Which of the following statement is FALSE?

he should feel for his pulse on the inside of his wrist, just above the base of his pinky.

How does exercise help to prevent osteoporosis? it

helps to increase calcium deposition in bone.

The American College of Sports Medicine recognizes resistance training in its fitness guidelines

important to achieving overall fitness.

According to the ACSM, the goal of resistance training is to

improve overall muscle strength and muscle endurance.

Scientists now believe that most people's problems with osteoporosis are caused by

inherited tendencies.

Osteoporosis

is a form of arthritis that develops as we age.

Cyber, Mini-gym, and Biodex are machines used in which form of resistance training?

isokinetic

The strength-building exercise method that involves exerting force against immovable objects us called

isometric.

Dumbbells and barbells are used in which form of strength training?

isotonic

Which of the following is TRUE regarding low back pain?

it is usually caused by postural problems.

Which of the following condition should Sue, who is postmenopausal, be most concerned about?

loss of calcium from the bone

One of the recommendations for helping you to continue with an exercise program to make all components as consistent as possible.

make it enjoyable.

Your knee begins to ache periodically from arthritis. If you seek medical treatment for it, the doctors' main goal will be to

make you feel comfortable.

One advantage of isokinetic exercise is that

muscles are overloaded through the entire range of motion.

Your ability to maintain posture, lift, push, and pull are examples of

muscular fitness.

Body composition is an important concern because

of the high incidence of obesity in the United States.

Gradually increasing the resistance that muscles have become accustomed to is the basis for the ____ principle.

overload

Training at a level above your target heart rate will probably

produce fatigue before much cardiorespiratory benefits occur.

One of the main benefits of a cool down period after exercise is to

reduce the risk of sore muscles.

Muscular endurance is best developed by increasing

repetitions.

Max enjoys jogging five days per week, but now he often has pain in his knees, despite several shoe changes. He wants to reduce the pain and still stay in good shape. Which of the following is the BEST option for Max now?

replace some of his runs with low-impact activities.

A reduction in the size of muscle fibers, related to the aging process is called

sarcopenia.

According to the ACSM. which activity would NOT meet the requirements for developing cardiorespiratory fitness?

softball.

Which of the following is the best example of anaerobic activity?

sprinting

The best combination of effectiveness and low risk for maintaining flexibility is a regular program of

static stretching.

To achieve a training effect, one must exercise at which one of the following intensity levels?

target heart rate

Which of the following is true regarding cardiorespiratory endurance?

the ability of the heart and lungs to supply oxygen to the working muscle.

Although the exact mechanism is unknown, osteoporosis occurs when

the bones lose calcium.

The phenomenon by which aerobic exercise strengthens the heart, lungs, and blood vessels is called

the training effect.

To improve your cardiorespiratory fitness, you should exercise at least _____ time per week.

three to five

Robyn wants to increase her flexibility. What recommendation should she follow during stretching? She should

warm up with slow, rhythmic movements prior to stretching.

Anaerobic literally means

without oxygen.