PED100 Midterm

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50% of the people use up about 97% of the health care dollars.

Wellness

A constant and deliberate effort to stay healthy and achieve the highest potential for well-being.

60-80

A estimated, ____% of Americans will suffer from chronic back pain in their lives.

Flexibility

A health-related physical fitness component.

8 minimum

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

Interval Training

A repeated series of exercise work bouts interspersed with low intensity or rest.

Run Against

A runner should ____ traffic.

Agility

A skill-related fitness component.

Dynamic Exercise

A strength-training performer who does concentric and eccentric contractions is performing ____.

Cancer

About 55% of all deaths in the U.S. are caused by cardiovascular disease and __.

Softball

Aerobic activities does not include ___.

Cross-Country Skiing

An activity recorded as having one of the highest VO2max.

Gymnastics

An activity that requires a high level of agility.

Wrestling

An activity that requires a high level of balance.

Tennis

An activity that requires a high level of coordination.

Soccer

An activity that requires a high level of power.

Baseball

An activity that requires a high level of reaction time.

Judo/Karate

An activity that requires a high level of speed.

Cycling

An aerobic mode of exercise.

3 Months

Back pain begins to be considered chronic if it persists longer than:

10-20

Because of the buoyancy of water, a person will only weigh ____% of what they would weigh on dry land if the water is chest deep.

Warm-up

Before Exercise

The Physical Fitness Standard

Being able to perform vigorous recreational activities.

Low-Impact Aerobics

Exercise defined by having at least one foot on the ground/floor at all times.

Plyometric Training

Exercise that requires forceful jumps after landing from previous jumps.

60-100

For cardiorespiratory endurance development, cycling pedal revolutions are optimally maintained in the range of ____ revolutions per minute.

Walking...

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

10

From a general fitness point of view, working near a ___-repetition threshold seems to improve overall performance most effectively.

Cross-training

Gives alternate rest to body parts.

Men Older than 45

Healthy ___ should have a medical exam and a diagnostic test before engaging in vigorous exercise, according to the American College of Sports Medicine.

Health-Related Fitness

Important in overall wellness and includes cardiorespiratory endurance, muscular strength and endurance, muscular flexibility, and body composition.

Hypertrophy

Increase in mass or size

PNF Stretching

Involves an isometric contraction.

Controlled Ballistic Stretching

Is effective in devloping flexibility.

Swimming

Is known to be an excellent cardiovascular exercise.

The Flexibility of Another Joint

Is not a factor that directly affects flexibility.

Muscle Tone

Is not directly improved by a good flexibility program.

The 1.5-Mile Run Test

Is used most often to determine cardiorespiratory endurance.

Flexibility

Joint range of motion.

Seat Height

Knee angle should be 30 degrees on the down stroke.

Hypokinetic

Lack of physical activity.

Risk Factors

Lifestyle and genetic variables that may lead to disease.

1 RM [Repetition Max]

Maximal amount of resistance a person is able to lift in a single effort.

Rowing

Mobilize most major muscle groups of the body.

Muscles

Most of the time, back pain is the result of problems with:

Combination of External and Internal

Most people have a(n) ___ locus of control.

Lean Body Mass

Nonfat component of body composition.

Comparison of personal results to other participants in the program

Not a very important reason to do fitness testing for a comprehensive program.

Contraindicated

Not recommended.

15-20

Obesity accounts for ___% of the annual mortality in the United States.

Modified Dip

One of the exercises for men in the Muscular Endurance Test.

Modified Push-Up

One of the exercises for women in the Muscular Endurance Test.

Jogging

One of the most accessible forms of exercise.

Associated with Low Back Pain

Physical inactivity, faulty posture, excessive body weight, improper body mechanics.

Exercise

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

Moderate-impact

Plyometric training is often used during ____ aerobics.

8

Pre- and post-tests are recommended to be about ___ weeks apart.

17-25

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

12-20

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

Monitoring

Record-keeping or other observation discipline to increase awareness of progress.

Android and Gynoid

Referring to the trunk or abdominal area.

Reinforcement

Repeating behaviors that are rewarded and disregarding those that are not rewarded.

People with an External Locus of Control

Say things happen by chance.

A great benefit

Strength training ____ for the older adult.

44

Studies indicated a(n) __% reduction in mortality when people abandon a sedentary lifestyle and become moderately fit.

How to Calculate your Heart Rate Reserve (HRR)

Subtract resting heart rate from maximal heart rate.

30-40

Suggested intensity for beginning unfit individuals is at ____% HRR.

BMI

Technique used to determine thinness and excessive fatness.

16-16.75

The "good" scoring zone in the Modified Sit-and-Reach Test rests between ____ inches for women.

Less educated adults than more educated adults

The American College of Sport Medicine and the American Heart Association report on Physical Activity and Public Health indicates that the population is less physically active in:

Shoulder Flexibility

The Finger Touch Test is used to assess:

2,000

The Harvard alumni study found that the largest decrease in cardiovascular deaths occurred for the individuals that used more than ___ calories per week in physical activity.

Hamstring and Low Back Flexibility

The Modified Sit-and-Reach measures:

Muscular Strength

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

Muscular Endurance

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

5,000-6,000

The average American takes about ____ steps each day.

Low Active

The average American, based on total number of steps taken per day, has a ___ lifestyle.

Positive Outlook

The behavior change process of being optimistic and focusing on the desired outcome.

5

The body will expend about ___ calories for every liter of oxygen consumed.

Skill-related

The components of ___ fitness include agility, balance, coordination, power, reaction time, and speed.

Physical Wellness

The dimension most commonly associated with being healthy.

Warm Up

The first thing a participant should do when performing a sit-and-reach test for flexibility.

Precontemplation, contemplation, and preparation.

The first three stages of change in the Prochaska/Norcross/Diclemente model of behavior change.

15-30

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

10,000

The general recommendation for fitness is to take ____ steps each day.

Less Than

The healthy essential fat of men is ___ the healthy essential fat of women.

147-180

The high-intensity cardiorespiratory training zone for a 20-year-old individual with a resting heart rate of 68 is:

85

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

VO2max

The maximum amount of oxygen the body can se per minute of activity.

Cardiorespiratory Endurance

The most important health-related component of physical fitness. (because it allows you to get an oxygen flow)

Walking

The most often experienced physical activity in the U.S.

Spinning

The most recently invented activity...

Set

The number of repetitions

20%

The percentage of American adults who achieve a high physical fitness standard.

5 Minutes/session each week

The recommendation for increasing walking duration.

Cardiorespiratory Endurance

The single most important physical fitness component for enhancing and maintaining good health [especially for young and middle-aged adults]

Relapse

The slip or fall back into unhealthy behavior(s) or the failure to maintain healthy behaviors

Contemplation

The stage in which you must acknowledge that you have a problem.

Termination

The stage of change in which a behavior has been maintained for more than five years.

Precontemplation

The stage of change in which people are unwilling to change behavior.

Exercise Nonresponders

They often improve by engaging in a lower-body strength training program.

Decide Positively to Try to Exercise

To be ready to exercise, the first step is:

60-90

To effectively lose weight, or to keep weight off that has already been lost, low- to moderate-intensity exercise should be done daily for ____ minutes.

Progressive Overload

To increase the weight on a machine after becoming stronger.

Overload

To place demands on the body systematically and progressively over time to cause physiologic adaptation.

Rope Skipping

Usually intense enough to simulate cardiorespiratory benefits.

Body Builders

Usually perform 3-8 sets for each exercise.

Jogging Shoes

Usually should be used until they accumulate 500 miles.

Body weight, gender, walk time, exercise heart rate

Variables used to estimate VO2max in the 1.0-Mile Walk Test.

In water

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

3-5 Minutes before steady activities

Warm-up stretching should be minimally performed for:

The Simplest Model of Change

You either make the change or you don't make the change.

Aerobics

____ often consists of a combination of stepping, walking, jogging, skipping, kicking, and arm-swinging movements.

Racquet Sports

are excellent in promoting upper body strength.

Cross-Country Skiing

demands more beginning energy output, equipment needs, exercise skill, ideal surface conditions than jogging.

A Typical Aerobic Workout

includes stopping to check a 1-minute heart rate count.

Cycling

is considered equal to jogging in cardiorespiratory enhancement when longer exercise sessions are performed.

The "real life" chore status of stairs

is not among the disadvantages of stair climbing.

The ability of the activity to meet total fitness

is not important in choosing a physical activity.

Oxygen

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

Slow-sustained Stretching

Causes the muscles to relax.

60%

Chronic diseases account for about __% of all deaths worldwide.

Step aerobics

Considered high-intensity and low-impact.

The 1.0-Mile Walk Test

Considers gender when estimating cardiorespiratory endurance.

Benefits of a cardiorespiratory program include:

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

Pedometer

Devise used to count footsteps

20

Differences in muscle temperature can change flexibility by ___%.

Specificity

Doing training by resembling the skill desired in great detail uses the principle of:

Set Goals

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

Body Weight

Each year, the average American adult (starting at age 25) gains about 1 to 2 pounds of:

1 MET

Energy expenditure at rest.

3-5

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

12%

Essential body fat for women.


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