P.E. Mid-Term (Western Oregon University)

The general recommendation for fitness is take _________ steps each day.

10,000

The typical aerobic workout includes ___________.

10-minute aerobic cool-down, when the heart rate is lowered gradually toward the resting level.

Essential body fat for women is________.

12%

Recommended body composition includes being ______ body fat in men younger than age 30.

12-20%

The general recommendation for a beginning flexibility development session is to hold the final stretch position _______ seconds.

15-30

Recommended body composition includes being _______ body fat in women younger than age 30.

17-25%

The Harvard alumni study found that the largest decrease in cardiovascular deaths occurred for individuals who burned more than __________ calories per week through physical activity.

2000

Essential body fat for men is ________.

3%

Epidemiological research determined that the death rate was _____ times higher for the least-fit individuals than for the most-fit individuals.

3-5

Warm-up stretching should be minimally performed for __________.

3-5 minutes

Suggested intensity for beginning unfit individuals is ________ HRR.

30-40%

Studies indicate a(n) _______ reduction in mortality when people abandon a sedentary lifestyle and become moderately fit.

44%

The recommendation for increasing walking duration is _______.

5 minutes per session each week.

The average American takes about ______ steps each day.

5,000 to 6,000

The aerobic training zone for a 20-year-old individual is_______.

68 BPM

A minimum of __ weeks of training is required to experience significant strength gains.

8

The intensity of greatest benefit in chronic cardiorespiratory endurance training is ________ of heart rate reserve.

85%

The physical fitness standard is most accurately described as_________.

Being able to perform vigorous recreational activities.

Which of the following variable is (are) used to estimate VO2max in the 1.0-Mile Walk Test?

Exercise heart rate.

Which is not a division of wellness?

Financial.

Walking _________ is a good exercise choice for individuals with leg and back problems.

In water

Cardiorespiratory endurance is the body capacity to deliver _________ to the exercising tissues.

Oxygen

Bodily movement using skeletal muscles, requiring energy, and producing health benefits is called__________.

Physical Activity.

Being optimistic and focusing on the desired outcome is the behavior change process of _________.

Positive outlook.

During the preparation stage of the behavior change model, people usually ___________

Set goals

A majority of the risk for lung disease in the United States is contributed by__________.

Tobacco use

Not important in choosing a physical activity is the ___________.

ability of the activity to meet total fitness.

Usually jogging shoes should be used until they _________.

accumulate 500 miles.

Racquet sports are excellent in promoting ________.

agility

For young and middle-age adults,__________ is the single most important physical fitness component for enhancing and maintaining good health.

cardiorespiratory endurance

A good way to increase the overload when walking would be to _________.

carry a water bottle.

Benefits of a cardiorespiratory program include..

decreased resting blood pressure, decreased recovery times following exercise, an increase in oxygen consumption, and a decrease in resting heart rate.

Cross country skiing demands more ________ than jogging.

equipment needs, beginning energy output, ideal surface condition, exercise skill

The health essential fat of men is ________ the healthy essential fat of women.

less than

Good flexibility programs do not directly improve ________.

muscle tone

Most of the time, back pain is the result of problems with __________.

muscles

The ability of a muscle to exert submaximal force repeatedly over time is called _________.

muscular endurance

The ability of a muscle to exert maximum force against resistance is called ___________.

muscular strength.

To increase the weight on the machine after becoming stronger is employing the principle of ________.

progressive overload.

A runner should _________ traffic.

run against

Healthy life expectancy in the United States is negatively affected by a high level of ________.

violence, coronary heart disease, obesity, and tobacco use.

For most sedentary Americans, the best activity to start a conditioning program is ____________.

walking.

A constant and deliberate effort to stay healthy and achieve the highest potential for well-being is best defined as ___________.

wellness

Cycling is considered equal to jogging in cardiorespiratory enhancement ___________.

when longer exercise sessions are performed.

Planned, structured, and repetitive bodily movement to improve or maintain one or more of the components of fitness is called _______.

Exercise

About 53 of all deaths in the U.S. are caused by cardiovascular disease and________.

Cancer.