Introduction to Physical Fitness and Wellness Midterm Exam Review
List 5 benefits from the development of one's cardiovascular fitness level.
1. Lower RHR; Total Cholesterol; Blood Pressure; Blood Glucose 2. Higher HDL; Cardiac Efficiency; Max VO2 3. Increased Collateral Circulation 4. Lower Body Fat Levels 5. Lower Risk for CV Disease, Heart Attacks, Strokes
An aerobic workout should contain three parts or phases. List each part and the length of time for each phase.
1. Warm Up - 5 Minutes 2. Workout - 20-60 minutes 3. Cool-Down - 5-10 minutes
How many miles a week of jogging is sufficient to reach an excellent level of cardiorespiratory fitness?
10 miles
The general recommendation for fitness is to take ___________ steps each day.
10,000
"Normal" Blood pressure is considered to be ___/__, while the level of blood pressure associated with longevity is ____/__.
120/80; 100/70
Using the Karvonen formula, a 25-year-old who has a resting heart rate of 65 should have an exercise heart rate between ____ - ___ bpm for an intensity level between ____% - ____%
143-175; 60%-85%
A Body Mass Index of ___ is considered underweight.
18
What is the range of recommended intake of fiber in one's diet?
25-38 grams per day
When cycling, one must travel ___ times the distance at a rate of speed that is 2 times the speed of jogging to compensate for the lower amount of muscle used in the activity and burn approximately the same amount of calories.
3
To reduce one's risk of cardiovascular disease, females should not have a waist circumference of over ___ inches
35 inches
To reduce one's risk of cardiovascular disease, males should not have a waist circumference greater than ___ inches
40 inches
The body will expend about __ calories for every liter of oxygen consumed.
5
The recommendation for increasing walking duration is ___ minutes per session each week.
5
For cardiorespiratory endurance development, cycling pedal revolutions are optimally maintained in the range of ___-______ revolutions per minute
60-100
What is the appropriate target heart rate zone to maximize health related benefits?
60-85% of target heart rate
What are two risk factors for cardiovascular disease that cannot be changed?
Age/Gender Family History
An abnormal cholesterol profile contributes directly to ___________________
Atherosclerosis
An increased risk for _____ has been established in people with low levels of HDL-Cholesterol
CHD
Identify the benefits from participating in a ________________________ exercise program.
Cardiorespiratory
For young and middle-aged adults ________________ _________________ is the single most important physical fitness component for enhancing and maintaining good health
Cardiorespiratory Endurance
__________ ____________ is the body capacity to deliver oxygen to the exercising tissues.
Cardiorespiratory Endurance
To contribute MOST positively to a healthy lifestyle, a person should maintain _________________ fitness through aerobic activity.
Cardiovascular
What are the top four causes of death in the United States?
Cardiovascular Disease, Chronic Lower Respiratory Disease, Accidents, Cancer
In general, what is the single most important component of health-related physical fitness?
Cardiovascular endurance
_______ ______________________ emphasizes strength-conditioning exercises of all muscles around the abdomen, pelvis, lower back, and hips.
Core training
What are four contributing factors that cause many of the four leading deaths?
Excessive Body Fat, Smoking/Tobacco, Poor Diet/Nutrition and Lack of Physical Activity
Stopping abruptly following aerobic exercise may cause cardiac abnormalities, causes blood to pool in the ____________ body parts
Exercised
People with an ______________ locus of control say things happen by chance.
External
When setting up a program to develop cardiorespiratory endurance, the acronym FITT stands for ............
F - Frequency I - Intensity T - Time in Activity T - Type of Activity
Stopping abruptly following aerobic exercise can cause ______________ and _________________.
Faintness; Dizziness
What are the benefits of fiber intake?
Fiber helps reduce the amount of fat in the diet and prevents it from entering the body.
A health-related physical fitness component is ______________________
Flexibility
Too much _________________ leads to unstable and loose joints, which can actually increase the likelihood of injury.
Flexibility
Much of the blood glucose from food consumption goes to the muscles, where it is stored as ____________.
Glycogen
Aerobic exercise, weight loss, intake of niacin and drug therapy are all methods used to change the level of _____.
HDL
Cardiovascular disease, hypertension, obesity, diabetes, low back pain and osteoporosis are examples of _____ __________ diseases
Hypo Kinetic
The term, _______________, is related to the development of obesity, lower back pain, cardiovascular disease and high blood pressure.
Hypokinetic
The length of time a person spends exercising should be _____________ ________________ to avoid fatigue and injuries.
Increased Gradually
When selecting weight training exercises, one should perform exercises that use ________ ______________ ________ before __________ __________ _____________
Large Muscle Groups; Small Muscle Groups
______ _______ _______ is associated with physical inactivity, faulty posture, excessive body weight and improper body mechanics.
Low Back Pain
The ability of a muscle to exert submaximal force repeatedly over time is called ________________
Muscular Endurance
Good _____________ ______________ helps to increase or maintain a higher resting metabolic rate.
Muscular Strength
A constant _________________ caloric balance leads to a decrease in lean body mass.
Negative
Taking doses of which B vitamin helps lower LDL cholesterol?
Niacin
What is a good source of soluble fiber?
Oats, Barley, Vegetables, Legumes, Psyllium
The ability to adapt and respond favorably to physical effort or the ability to meet the ordinary and unusual demands of daily life safely and effectively with energy left over for leisure and recreational activity is termed as ____________________.
Physical Fitness
What is the dimension most commonly associated with being healthy?
Physical Wellness
______________ ______________ and ________________ ______ ______________ are among the leading causes of low back pain
Poor Posture; Excessive Body Weight.
For any physiological (body) system to improve, it must be systematically made to perform more work than it is accustomed to performing. This is the __________________ __ _______________
Principle of Overload
The return blood flow to the heart by the veins is most influenced by contraction of the __________________ ______________
Skeletal Muscles
Define Muscular Strength
The ability of a muscle to exert maximum force against a resistance.
Cardiorespiratory Exercise decreases blood lipids, lower blood pressure and a decreased risk of _____ _ ___________.
Type 2 Diabetes
_______ __ Diabetes is associated with obesity
Type II
For most sedentary Americans, the best activity to start a conditioning program is ..............
Walking
A constant and deliberate effort to stay healthy to achieve the highest potential for wellbeing is best defined as __________ ____________
Wellness Lifestyle