PE-Chapter 4: Preparing for Physical Activity.

What are the key components recommended by the ACSM for the cool down phase?

5 to 10 minutes of light to moderate activity.

What is the best describes the PAR-Q?

An assessment that evaluates potential risks from exercise.

What is the best characterizes a dynamic warm-up?

Calisthenics of increasing intensity.

According to the American College of Sports Medicine (ACSM), what guidelines are recommended for individuals classified as "high risk" for cardiovascular disease?

Consult a physician before beginning an exercise program.

Fans or wind can help cool exercisers via what?

Convection.

What is the benefit of a warm-up prior to exercise?

Decreases the risk of irregular heartbeats.

What is the best recommendation for avoiding dehydration?

Drink before, during, and after exercise.

What is true of exercise in the heat?

Evaporation of sweat is our primary mode of heat loss.

Joe is 47 years old, inactive, and has high blood pressure. What advice would you give him about beginning vigorous exercise?

Get professional screening before beginning a vigorous exercise program.

The least severe form of heat problem during exercise is

Heat cramps.

What is the most severe heat-related injury?

Heat stroke.

When a person has hot, flushed, dry skin with a fast pulse, this could be a sign of what?

Heat stroke.

Tom is 45 years old with no known health problems. He answered "no" to all the PAR-Q questions, but experiences shortness of breath with mild exercise and occasional dizziness. According to the American College of Sports Medicine, what is his exercise risk category?

High risk.

"Apparent temperature" means a combination of

Humidity and temperature.

What is recommended for the care of tendonitis?

Ice and rest.

What will an individual most likely experience when exercising in a new higher altitude?

Increase in breathing and heart rates.

What should occur as a result of the warm-up phase?

Increased body temperature.

What is true of a cool down?

It prevents blood from pooling in the extremities and reduces risk of fainting.

Physical activity in hot and humid environments challenges the body because

It produces large amounts of heat that must be dissipated.

An "by-product" of the metabolic process that occurs during anaerobic training or exercise is called?

Lactic acid.

Delayed onset muscle soreness is due to

Microscopic muscle tears.

What is good advice for getting rid of muscle cramps due to exercise?

Perform static stretching.

What is the purpose of ice for injuries?

Reduction of swelling.

How can people improve their body's tolerance to physical activity in the heat?

Regularly participate in physical activity in the heat.

Sheri is 35 years old, is sedentary, and has high cholesterol but no symptoms. Which of the following is true regarding her risk during exercise?

She is in moderate risk category and is safe for moderate physical activity only.

What are the earliest signs of hypothermia?

Shivering and cold extremities.

An injury to a ligament is known as a(n)

Sprain.

Pre-workout exercise designed to stretch the muscles beyond their normal length is known as

Stretch warm-up.

What is a sound recommendation for exercise in cold and windy weather?

The layer closest to the body should be a wick-able fabric.

What is the purpose of the PAR-Q is to?

To determine medical readiness for exercise.

What is primary purpose of a cardiovascular cool down?

To minimize blood pooling and speed recovery.

What are the three components (and the recommended) of a daily activity program?

Warm-up, workout, cool down.

How to dress for physical activity?

Wear layers of clothing so that a layer can be removed if not needed.

What two components comprise the windchill factor?

Wind speed and temperature.

Is it true that a stretch warm-up routine can impair performance in vigorous activity?

Yes, it is.