PUBH 121: Chapter 11: Exercise for Health and Fitness

What can occur when muscles are unchallenged?

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

What example best describes cardiorespiratory endurance?

molly runs five miles everyday

What are examples of physical activity?

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

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

3 to 5 days a week

How does fat increase?

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

What is not an effect of exercise on the respiratory system?

increase in a person's resting heart rate

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

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

What are professional organizations that certify exercise instructors and personal trainers?

-International Sports Science Association -National Strength and Conditioning Association -American College of Sports Medicine

Which statements about resistance exercise are true?

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

What are skill-related fitness components?

-coordination -balance -reaction time -speed

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

-foods with added sugars -foods with empty calories

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

-increased heart rate

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

-legs -hips -abdomen

What are benefits of increasing cardiorespiratory fitness through exercise?

-the prevention of stiffening or clogging of the arteries -improved functioning of the heart -increased capacity for delivering oxygen

Being sedentary is associated with what?

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

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

75 minutes

What are the effects of not challenging a body physically?

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

True or false: Studies have shown that there is a direct correlation between increased physical activity and an increased risk of cancer.

False

What describes the process of metabolism?

Food is converted to energy.

What is recommended for weight management?

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

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

Physical

What is the importance of flexibility exercises?

They are important for maintaining the normal range of motion in the major joints of the body.

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 is a good source for getting help when trying to learn an exercise technique?

exercise class

What is the best way to control body fat?

follow a balanced diet

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

greater; lower

During the ______ stage, the body has already adjusted to the new activity and fitness is increasing.

improvement

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

metabolism or Metablism

Which term refers to the amount of force a muscle can produce with a single maximum effort?

muscular strength

Who should consider getting an electrocardiogram before beginning an exercise routine?

people at risk for heart disease

What term refers to the collection of physical attributes that enable the body to perform moderate to vigorous activity without becoming overly tired?

physical fitness

Body composition refers to the

proportion of fat and fat-free mass in the body.

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

resistance exercise

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

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

skill-related fitness

Muscular (space) is the amount of force a muscle can produce with a single maximum effort.

strength or strenth or stregth or stregnth

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

stretching

What is flexibility?

the ability to move joints through their full range of motion

What are ways that exercise can improve body composition? (Choose every correct answer.)

- increases muscle mass - decreases fat mass - increases daily calorie expenditure

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

the improvement stage

True or false: Regular physical activity and exercise can improve sleep quality.

true

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

vigorous

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

Excessive exercise boosts the immune system.

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

immune or immunity or immune system

Injuries are least likely if endurance training occurs

about three to five times a week.

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

A(n) (space) is a recording of the changes in electrical activity of the heart.

electrocardiogram or EKG or ECG or ECG or electrocardogram

______ refers only to the body's content of muscle, bone, and water.

fat-free mass

What helps reduce back pain?

increased muscle strength

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

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

What refers to any body movement carried out by the skeletal muscles and requiring energy?

- physical activity

Which major groups of muscles should be stretched during flexibility exercises?

-leg -hip -shoulder