Lifetime Fitness Exam 1 Review

When strength training for general fitness, what is the recommended number of sets per exercise?

1 to 3

List five ways you can enhance daily NEAT.

1.) Always stand or pace while talking on the phone 2.) When reading a book, get up and move after every 6-10 pages of the book 3.) Use a stability ball for a chair. Such use enhances body stability, balance, and abdominal, lower back, and leg strength 4.) Whenever feasible, walk while conversing or holding meetings. If meetings are in a conference room, take the initiative to stand. 5.) Walk to classmates' homes or coworkers' offices to study or discuss matters with them instead of using the phone, email, or computer.

How long should the cool-down phase be after exercising?

10 minutes

According to flexibility development guidelines, how long should the final position for each exercise be held?

10-30 seconds

How long per week of moderate-intensity aerobic physical activity should adults do?

150 minutes

At a minimum, how many days per week should flexibility exercises be conducted?

2 or 3

According to the BMI, in what range is the lowest risk for chronic disease?

22-25

What percentage of essential fat constitutes the total weight in men and women?

3;12

About how many calories does the human body burn for each liter of oxygen consumed?

5

According to popular belief of scientists from the National Institute of Aging, how much will the average life-span decrease in the coming decades?

5 years

At about 50 percent intensity, how long is the recommended duration of cardiorespiratory training per day?

60 minutes

In general, what is the single most important component of health-related physical fitness?

Cardiorespiratory endurance

What is the ability of the heart, lungs, and blood vessels to supply oxygen to the cells to meet the demands of prolonged physical activity?

Cardiorespiratory endurance

According to the Harvard alumni study, the risk of what decreases as the amount of weekly physical activity increases?

Cardiovascular deaths

What is the leading cause of death in the US?

Cardiovascular disease

Which activity will most likely promote cardiorespiratory endurance?

Cross-country skiing

Exaggerating a kicking action, walking lunges, and arm circles are all examples of what type of stretching?

Dynamic

True or false: Goals that someone else set for you are more motivational than goals you set for yourself.

False

True or false: Stretching refers to the same activity as a warm-up.

False

True or false: The 1.0 Mile Walk Test alone can determine an individual's overall level of fitness.

False

True or false: The majority of all lower back problems in the US stem from genetic factors.

False

Sports medicine specialists believe that many muscular/skeletal problems and injuries, especially in adults, are related to a lack of what?

Flexibility

Which training mode requires that the individual balance the resistance through the entire lifting motion?

Free weight

Which regions of flexibility is the Modified Sit-and-Reach Test used to access?

Hamstring and lower back

Strength gains with what training are specific to the angle of muscle contraction.

Isometric

According to a recent report by the Organization for Economic Cooperation and Development, the US had the highest rate of what among all 36 OECD countries?

Malnutrition

Which muscular endurance test is done by men only?

Modified dip

What is the ability of a muscle to exert sub maximal force repeatedly over time?

Muscular endurance

Which health-related component of physical fitness seems to be most important in the older-adult population?

Muscular strength

If you engage in a diet and exercise program, how often should you repeat body composition measurements to monitor changes in lean and fat tissue?

Once a month

What should be filled out before engaging in an exercise program or participating in any exercise testing?

Physical Activity Readiness Questionnaire

Exercise is a type of physical activity that requires what?

Planned, structured, and repetitive bodily movement to improve or maintain one or more components of physical fitness

What are SMART goals?

S- Specific M- Measurable A- Acceptable R- Realistic T- Time-specific

Brenda's arm will be in a cast for six weeks. What will most likely happen to the muscle cells in her arm?

They will atrophy and she will lose strength

What is the leading cause of preventable deaths in the US?

Tobacco use

True or false: Exercise duration should be increased gradually to avoid undue fatigue and exercise-related injuries.

True

True or false: Faulty posture and weak and inelastic muscles are among the leading causes of chronic lower back problems.

True

True or false: Good muscular strength can improve bone density and help prevent osteoporosis.

True

True or false: In isolated instances, a qualified physical therapist may select one or a few contraindicated exercises to treat a certain injury or disability in a carefully supervised setting.

True

True or false: Lean body mass is equivalent to body weight minus fat weight.

True

True or false: Moderate physical activity has been defined as any activity that requires an energy expenditure of 1,000 calories per week.

True

True or false: Muscles have to be overloaded for them to develop.

True

True or false: The leading cause of death in the US today are lifestyle-related.

True

True or false: Too much flexibility leads to unstable and loose joints, which may actually increase the injury rate.

True

True or false: When you do flexibility exercises, the intensity of each stretch should be only to the point of mild discomfort or mild tension at the end of the range of motion.

True

Goals that are what set you up for failure, discouragement, and loss of interest?

Unattainable

What is cardiorespiratory endurance determined by?

VO2 max

How is BMI calculated?

Weight in pounds multiplied by 705 and divided by the square of the height in inches

What term refers to the constant and deliberate effort to stay healthy and achieve the highest potential for well-being?

Wellness

Which protein source has been shown to be the most effective type of protein for strength development and myofibrillar hypertrophy?

Whey