Kin 2050 Connect Ch 14

Why is muscular endurance important?

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

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 skill-related fitness components?

reaction time power coordination speed

______ fitness is the body's ability to respond or adapt to the demands and stress of physical effort.

Physical

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

Specificity

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

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

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

combines a variety of exercises to enhance speed and intensity.

cross training

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

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

What is the best way to control body fat?

follow a balanced diet

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

foods with empty calories foods with added sugars

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

frequency

Moderate exercise can boost a person's _____ function, whereas excessive training can depress it.

immune

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

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

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.

What can occur when muscles are unchallenged?

muscles become weak energy systems begin to degenerate joints stiffen bones lose their density

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.

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

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 are examples of strength training exercises?

pull-up bench press squat

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

resistance exercise

component of the R-I-C-E principle refers to stopping use of the injured area as soon as pain occurs, protecting it from further injury, and avoiding any activity that causes pain.

rest

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

skill-related fitness

Squats, push-ups, and pull-ups are all examples of ______ training exercises.

strength

Which exercise will help ensure a healthy range of motion for all major joints?

stretching

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

target heart rate

What is flexibility?

the ability to move joints through their full range of motion

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

the progress phase

What explains the ice procedure of the R-I-C-E principle?

Apply ice to the injured area to reduce swelling and alleviate pain.

What are the effects of not challenging a body physically?

Bones lose their density, joints stiffen, and muscles become weak.

What example best describes cardiorespiratory endurance?

Molly runs five miles every day.

Which people receive the greatest health benefits from exercise?

Very active people

Place in order the steps of the process that transports oxygen through the human body, with the first step at the top. Instructions

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.

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

abdomen legs hips

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

blindness coronary heart disease kidney failure stroke heart failure

How is muscular endurance developed?

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

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

cholesterol triglycerides

Studies indicate that 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

What does the acronym FITT represent?

frequency, intensity, time, and type

Regardless of a person's weight, ______ levels of activity correspond to ______ death rates.

greater; lower

Intense exercise can reduce ______, which is also known as hypertension.

high blood pressure

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 term refers to the application of force without movement?

isometric (static) exercise

What type of exercise refers to the application of force with movement?

isotonic (dynamic) exercise

During the ______ phase, fitness is sustained over a period of time.

maintenance

consumption, or VO2max, is the body's maximum ability to transport and use oxygen.

maximal oxygen

What is the best measure of cardiorespiratory capacity?

maximal oxygen consumption

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 examples of physical activity?

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

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

sedentary

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

specificity.

Muscle _____ is the amount of force a muscle can produce with a single maximum effort.

strength

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

the heart

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

vigorous

According to the ACSM, how long should a person participate in vigorous-intensity aerobic activity per week for substantial health benefits?

75 minutes

Which statements about lipoproteins are correct?

A low level of low-density lipoproteins is ideal. Lipoproteins carry cholesterol in the blood. High-density lipoproteins transport cholesterol for excretion. Low-density lipoproteins stick to the artery walls.

How many American met both the aerobic and muscle-strengthening guidelines in 2017?

About 22%

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

Excessive exercise boosts the immune system.

The dimensions of frequency, intensity, time, type, volume, and progression are commonly referred to by the acronym _____-VP. (Correct spell-check if it changes what you type.)

FITT

What are recommendations for performing an isometric contraction?

Perform 3 to 10 repetitions. Hold an isometric contraction maximally for 6 seconds.

Injuries are least likely if endurance training occurs

about three to five times a week.

What are isotonic exercises?

body weight exercises weight machines dumbbells barbells

What are ways that exercise can improve body composition?

decreases fat mass increases daily calorie expenditure increases muscle mass

Muscle ____ is the ability of a muscle or group of muscles to remain contracted or to contract repeatedly for a long period of time.

endurance

What is not a long-term effect of exercise on the human body?

increased heart rate

is a large iron ball with a handle attached varying in weight from about 5 pounds to more than 100 pounds.

kettlebell

Being sedentary is associated with what?

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

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

3 to 5 days a week

What are among the best guidelines for choosing a fitness center?

Choose one that has the right equipment available. Choose a facility with a certified staff. Choose one that has the right programs at times you will use them.

is a recording of the changes in electrical activity of the heart.

ECG, ECG, electrocardiogram

True or false: Physically active people have an increased risk of dying prematurely from all causes.

False

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

What describes the process of metabolism?

Food is converted to energy.

How does fat increase?

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

What is recommended for weight management?

Increase your physical activity from 150 minutes per week to 300 minutes per week.

Which statements about resistance exercise are true?

It is designed to build muscular strength and endurance. It is also known as strength training.

is the process that changes food to energy and builds tissue.

Metabolism