HTW Chapter 6 Smart Book
One of the best ways to add muscle mass is through
participating in a physical activity.
Which of the following types of exercise has the primary purpose of ensuring a healthy range of motion?
stretching
Cross training is a type of training that
uses several types of training to reach one specific fitness goal.
Which of the following types of exercise are designed for strength training?
using free weights using exercise resistance machines
According to the American College of Sports Medicine (ACSM), a recommended amount of exercise is 20 to 25 minutes of ______ exercise on 3 or more days a week.
vigorous
Which of the following are effective ways a sedentary person who spends a lot of time indoors can make daily activities more active?
walk around while checking telephone messages get up and manually change television channels instead of using remote controls
A trait of an activity-friendly community would include
walking trails.
Which of the following types of exercise would best lead to an increase in flexibility?
yoga
The proportion of fat and fat-free mass in the body is known as body
composition
When exercising in very hot conditions, you should drink four to eight ounces of fluids every
15 minutes.
Which of the following statements about fitness video games (exergames) are true?
Exergames may change a person's attitudes about physical activity. Exergames allow you to track the calories you burn while playing the games.
Which of the following are training guidelines that novices should follow when beginning a strength training program?
They should do 8-12 repetitions per set. They should do 2-3 full-body workouts per week.
Which of the following are safe and effective guidelines for strength training?
Warm up by jogging or doing gentle stretches or lifting light weights. Do not arch your back when lifting weights.
Which of the following are advantages to cross training?
You reduce the risk of overuse injuries. You avoid the boredom of participating in the same exercise daily.
Skipping workouts is likely to result in which of the following?
a greater decrease in strength than in endurance lower muscle insulin sensitivity a reduction in lean muscle mass
Developing muscular endurance requires exercising at ______ intensity for a longer period of time.
a lower
Which of the following is a description of muscular strength?
a muscle's capacity to exert force against resistance in a single, all-out effort
Which of the following describes muscular endurance?
a muscle's capacity to exert force repeatedly or to sustain strength over a certain span of time
To improve your cardiorespiratory function, experts recommend that you exercise
at least twice a week.
A longer lifespan and improved functioning of most systems in the body are all physical benefits a person can attain from physical
activity.
Cardiorespiratory fitness is important because it
allows the blood to carry oxygen and nutrients to the body.
People can get a cardio workout by making impact-free, continuous circular strides on
an elliptical.
People contemplating exercising will find a lack of confidence in their abilities to be a
barrier to exercise.
Cooling down with a low-intensity activity after a workout enables
blood vessels to return to their normal size to prevent blood from pooling the in the extremities.
Healthy people who walk 10,000 steps per day
can maintain their weight
Jogging, cycling, swimming, and aerobic dance are all activities that lead to improvement of this type of fitness
cardiorespiratory
Using the body's large muscles is a good way to exercise this system in the body.
cardiorespiratory
The ability of the heart and lungs to provide oxygen and nutrients to muscles and cells is called
cardiorespiratory fitness.
Which of the following are benefits of muscular fitness?
decreased anxiety better bone density
An advantage of ellipticals for exercise equipment is
decreased impact on joints.
When doing strength training, you should exercise
every muscle group regardless of what type of weights you are using.
According to the American College of Sports Medicine's 2013 guidelines, how often and how long should a person participate in moderate cardiorespiratory endurance exercise (e.g., walking briskly)?
five days a week, 30 minutes a day
What part of the training principle called FITT concerns how often a person should exercise?
frequency
Developing muscular strength requires exercising at a(n) ______ intensity for a shorter duration of time.
higher
What do the letters in FITT represent?
how often and how intensely you exercise the types and duration of exercise you do
Benefits of a warm-up include which of the following?
improved performance reduced likelihood of injury
Some common barriers to establishing an active lifestyle include
inconvenience of exercise. limited time to exercise.
Improved muscular fitness can often
increase lean body mass
Exercise is especially beneficial for people with disabilities since immobility or inactivity may
increase the risk for secondary health problems. aggravate the original disability.
Which of the following are included in the health-related fitness components?
musculoskeletal fitness body composition cardiorespiratory fitness
Lean body mass includes which of the following?
muscle ligaments bone
Also known as weight or resistance training, strength training develops
muscular strength.
The use of motor skills that call on your upper body, lower body, and core muscles learn to work together in ways that simulate everyday activities is called ______ training.
neuromotor fitness
The target heart rate zone is the range of exercise intensity that allows you to stress your cardiorespiratory system for optimal benefit without
overloading the system.
Which of the following examples is the least effective in making daily activities more active?
parking the car close to your destination
Expending 2,000 calories per week is recommended to
prevent early death (ok dramatic)
How is duration measured in strength training?
repetitions
What is the best way to add muscle mass?
resistance, or strength, training
People tend to achieve higher exercise goals when they
share their exercise results.
Strategies for preventing overheating in extreme heat include which of the following?
skin wetting resting in a cool environment
One benefit of exergames and other similar fitness technology is that they
stimulate positive feelings about exercise.
Which of the following are physical, as opposed to cognitive, benefits of exercise?
stronger immune system longer lifespan
In addition to the types of exercise that you 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
What are the two reasons why the ACSM stresses the importance of physical activity for people with disabilities?
to counteract the detrimental effects of sedentary behavior or bed rest to maintain optimal functioning of body organs or systems
Neuromotor fitness includes prioperceptive training, which is teaching your body
to recognize where all of its parts are during movement.
People can completely lose gains in fitness after a workout layoff of as little as
two months.
Resistance training should be done
two or three times a week.
