Ch 3 Personal Health

Identify the true statements about a person's aerobic capacity.

- It is the single best measure of cardiorespiratory fitness. - It is considered the main determinant of endurance performance.

Identify the ways in which resistance can be applied to the muscles.

- Using calisthenics - Using traditional iron weights - Using muscle- and movement-specific equipment with pneumatic, hydraulic, and computer-controlled resistance

Arrange the steps to measure heart rate in beats per minute in the correct order of occurrence (from the first to the last).

1. Take the pulse on the inside of the wrist by placing the tips of 1st 2 fingers about an inch below the base of the thumb 2.Count the beast for 10 sec when the pulse is felt 3. Multiply the 10-sec count by 6

A 30-year-old has a resting heart rate of 70. Calculate the heart rate training range, from 50 to 85 percent intensity, for the individual using the heart rate reserve method.

130-172

A 25-year-old has a resting heart rate of 65. Calculate the heart rate training range, from 50 to 85 percent intensity, for the individual using the heart rate reserve method.

130-176

Someone who perceives their exercise to be extremely hard would report which number on the RPE scale?

19

Exercise intensity for older or chronically sedentary people should be approximately what percent of aerobic capacity?

40%

Muscles need time to recover and adapt between workouts. What is the recommended amount of rest time between resistance-training sessions

48 hours

Moderate intensity is considered to be what percent of aerobic capacity?

50-59%

RPE 12-14

50-60%

An RPE scale ranges between which two numbers?

6 to 20

RPE 15-18

60-85%

How many different exercises focusing on the major muscle groups should be completed during one resistance-training session?

8-10

When lifting weights it is recommended that a person complete at least one set of ______ repetitions.

8-12

Picking up a pencil, dialing the phone, and lifting a glass are all examples of activities using which energy system?

ATP

Identify the pathways through which energy can be generated to replenish adenosine triphosphate (ATP).

Aerobic pathway Anaerobic pathway

What are the best-known skill-related components of physical fitness?

Coordination Agility Speed Balance

Count pulse immediately after physical activity

Exercise HR

Despite good intentions, many people have difficulty implementing and maintaining an exercise program because of which of the following factors?

Exercise is voluntary. Exercise is time consuming Exercise requires effort.

What are the conditions that musculoskeletal fitness helps to combat?

Frailty Low back pain Osteoporosis Loss of mobility

Heel raise

Gastrocnemius

Which of the following are the results of improved blood flow to and neural control of muscle fibers, achieved through a program of resistance training coupled with flexibility exercises?

Increased efficiency in fiber recruitment Increased efficiency in energy production

identify a true statement about aerobic metabolism.

It depends on the cardiorespiratory system to transport oxygen from the air one breathes to the working muscles.

Identify a true statement about musculoskeletal fitness.

It enables one to perform demanding physical tasks that arise in everyday situations.

What are the effects of resistance or flexibility training?

It is protective against musculoskeletal injury. It maintains healthy joints and connective tissues.

Identify a true statement about the National Physical Activity Plan.

It provides a comprehensive set of initiatives and policies to increase physical activity across America, from large cities to small towns.

Identify a true statement about anaerobic metabolism.

Lactic acid is a byproduct of anaerobic metabolism.

A test used as a precaution to identify individuals who may need medical clearance is the

PAR-Q

Someone who thinks they need medical clearance before starting an exercise program should take which test?

Physical Activity Readiness Questionnaire

There is tremendous variability from one person to the next in both natural fitness level and in the rate of improvement that occurs with exercise training

Principle of Individual Differences

To improve a physiological system, it must be exposed to a stimulus greater than it is normally accustomed to

Principle of Overload

When one stops exercising, the previously developed physiological systems will over time return to pertaining levels

Principle of reversibility

Many training effects are peculiar to the type of exercise, the particular muscles involved, and the intensity

Principle of specificity

Check pulse after sitting quietly for at least 10 minutes or upon waking in the morning

Resting HR

It accounts for the majority of one's daily energy expenditure

Resting metabolic rate

What are the factors that determine a person's daily energy expenditure?

Resting metabolic rate The thermic effect of food The amount of physical activity

Identify the principles that form the basis of exercise training.

Reversibility Individual differences Overload Specificity

Which of the following are considered calisthenics, which is a way in which resistance can be applied to the muscles?

Sit-ups Push-ups Pull-ups

Identify the short-term, high-intensity activities that use anaerobic metabolism as the predominant pathway of energy production.

Sprinting Weight lifting

In the context of exercise training, which of the following statements illustrates the principle of specificity?

Swimming and cycling will do little to improve running performance because the muscles are used in different ways for each activity.

Identify a true statement about skill-related components of physical fitness.

They are secondarily associated with improved health.

In the context of musculoskeletal fitness, identify the true statements about stretches.

They should be slow and steady. They should be maintained at a position of mild discomfort for about 30 seconds.

A fundamental adaptation that improves oxygen uptake and energy production takes place within the muscle cells. Which of the following is an impact of training on the cell structure?

Training causes the mitochondria to increase in size and number.

Allows gradual recovery and transition back to the resting level from exercise

a cool-down period

Characterize the amount of stored ATP.

a very small amount

Facilitates the transition from rest to exercise

a warm-up period

Curl-ups

abdominals

Which of the following is the most immediate source of energy?

adenosine triphosphate

Which of the following is an example of fat tissue?

adipose tissue

Endurance activities such as long-distance running, cycling, and swimming are examples of sports that rely on _______ metabolism

aerobic

The highest amount of oxygen the body can consume during exhaustive exercise is termed

aerobic capacity

Distance running, cycling, and swimming are activities that rely on energy produced through which of the following?

aerobic metabolism

Energy production in the presence of oxygen is called

aerobic metabolism

Where should the fingers be placed when taking the radial pulse?

an inch below the base of the thumb

The production of energy without oxygen present is known as

anaerobic metabolism

Which of the following is the major source of energy for such activities as sprinting and weight lifting?

anaerobic metabolism

An optimal fitness program will use the initial fitness level

as a baseline or starting point

The recommended exercise frequency is _____.

at least three and up to seven days per week

Narrowing of the coronary arteries due to fatty deposits is

atherosclerosis.

A shuttle test, 1-mile walk, or 2-mile run could all be used to assess which of the following?

cardiorespiratory fitness

The ability of the respiratory and circulatory systems to supply oxygen to the working muscles during sustained physical activity is known as

cardiorespiratory fitness

When is the once-in-a-lifetime opportunity to explore fitness classes and activities due to the exercise and sports facilities available at little to no cost?

college

Activities such as bench press, high jump, and 40-yard sprint are ______ dependent on the anaerobic pathway.

completely

Regardless of the type of equipment or specific program, the overall goal of resistance-based exercise is to _____.

condition all major muscles

When considering the purchase of fitness equipment, buyers would be wise to consult such unbiased and credible sources such as

consumer reports

Wearing a heart rate monitor during exercise is a reliable, durable, and relatively inexpensive way to ______ measure the heart rate.

continuously

The thermic effect of food, the slight warm-up of the body after a meal, refers to the energy associated with

digestion

If someone is over training (exercising too hard), health benefits will ______ and health risks ______.

diminish; increase

Generally, sudden deaths of young athletes are attributed to which cause(s)?

drug use. cardiac abnormalities. heat stress.

Which of the following would help motivate someone to continue an exercise program?

earning rewards

Which of the following is not a reason people stop an exercise program?

enjoyment

How often should those who enjoy vigorous exercise train?

every other day

How often should someone trying to obtain muscle mass perform resistance-training sessions?

every other day (Monday-wednesday)

True or false: High-intensity starter programs help people get quick results with limited soreness and decreased risk of injury.

false

True or false: In general, an exercise or activity may rely on aerobic or anaerobic metabolic pathways but not both

false

As movement is continued, adenosine triphosphate (ATP) must be replenished from available macronutrients. Identify the primary macronutrients used for ATP replenishment.

fat & glycogen

Which of the following is the primary cause of atherosclerosis?

fatty deposits

Which of the following is not a FITT factor?

fitness

The functional range of motion of a joint is called

flexibility

In the context of musculoskeletal fitness, stretching should _____.

focus on muscle or tendon groups at major joints

he acronym FITT stands for which four factors of an exercise plan

frequency, intensity, time, and type

During the early 1900s which animal did researchers W. M. Fletcher and F. G. Hopkins use to study muscle fibers?

frog

Physical tasks requiring effort such as carrying heavy loads, walking great distances, and working with tools has been a part of life up until a few ______ ago.

generations

Which of the following are advantages that college campuses offer to students interested in physical fitness?

good facilities high-caliber instructors variety of classes

Which two of the following categories are considered categories of physical fitness?

health & skill related fitness

Prolonged fatigue and extreme soreness often result from participating in a starter exercise program that focuses on

high-intensity exercise

A person's physiological well-being ______ as their fitness level improves.

improves

Flexibility is the functional range of motion of a

joint

Following the research of George Brooks, scientists now recognize that ______ plays a role in linking the aerobic and anaerobic pathways.

lactic acid

In the early 1900s, when researchers electrically stimulated the muscle fibers of a frog, they found that as the muscle fatigued it would accumulate large amounts of

lactic acid

The aerobic and anaerobic pathways are linked by which of the following?

lactic acid

Pull down

latissimus dorsi

Muscle, bone, organs, and connective tissue are all examples of which type of tissue?

lean tissue

Joanna wants to engage in resistance training that helps strengthen back of thigh, or hamstrings. Which of the following resistance exercises should Joanna do?

leg curl

Name the components of the cardiorespiratory system that work together to deliver oxygen and remove carbon dioxide from the body.

lungs heart blood vessels

Which of the following is not one of the principles on which exercise training is based?

maintenance

What is a simplistic and reliable way to measure heart rate?

manually checking the radial pulse for 10 seconds (x 6)

RPE 20

maximal exertion

The actual site of aerobic metabolism where food is converted to usable energy in the presence of oxygen is the cell structure known as the _____.

mitochondrion

Activities that require 50-59 percent of one's aerobic capacity are of ______ intensity.

moderate

Which of the following are typically provided by a personal trainer?

motivation instruction feedback

Adenosine triphosphate (ATP) is stored in the ______ in very small amounts and supplies energy for only a few seconds.

muscle

Adenosine triphosphate (ATP) is stored in the

muscles

The ability of a muscle to sustain a submaximal force or repeatedly lift a relative weight is called

muscular endurance

Which of the following are considered the three components of muscular fitness?

muscular endurance flexibility muscular strength

The maximal force a muscle or muscle group can exert against a resistance is

muscular strength

Muscular strength, muscular endurance, and flexibility are all elements of ______ fitness.

musculoskeletal

Most communities offer several health/fitness club options. The YMCA and YWCA are examples of

not-for-profit health centers.

Muscular strength differs from muscular endurance in which of the following aspects?

number of repetitions

Energy supplied from stored ATP generally provides energy for how long?

only a few seconds

Cardiorespiratory function refers to the integration of the heart, lungs, and blood vessels. Together they work to transport _______ in the blood to muscles and other tissues.

oxygen

When taking the heart rate at the radial artery you use two fingers. Which location is the best place to take the radial pulse?

palm side of the wrist

Bench press

pectoralis and triceps

An instructor at the gym who can help familiarize a person with the equipment and demonstrate proper technique is called a

personal trainer

Which of the following is not included in the components of a complete fitness program?

personal training

Movement produced by muscle contraction that increases energy expenditure above a resting level is

physical activity

Simply moving around using our own muscle power refers to

physical activity

Aerobic metabolism is the source of energy for

prolonged activities.

1RM is associated with muscular strength, the most weight a person can lift one time. RM stands for which of the following?

repetition maximum

Which of the following are components of a complete fitness program?

resistance training flexibility training aerobic training

The four principles of training include which of the following?

reversibility overload specificity

Physical demands of modern-day life are dramatically less compared with those of a few generations ago and are associated with the resulting ______ lifestyle of today.

sedentary

Which tests can be used to assess muscular fitness?

sit-ups trunk flexion push-ups

RPE 13

somewhat hard

One day, all Americans will be physically active and will live, work, and play in environments that facilitate regular physical activity. This statement is the vision of _____.

the National Physical Activity Plan

It is the only factor that one can control

the amount of physical activity

People who do high-level exercise and sports training

the high-activity sphere

People who follow sedentary lifestyle

the low-activity sphere

Involves aerobic and/or resistance training

the main conditioning phase

People who are achieving recommended levels of physical activity for both cardiorespiratory and muscular fitness

the moderate-activity sphere

The best thing a person considering the purchase of exercise equipment can do is take the time to thoroughly research the product. Which of the following would not be a reliable source for unbiased information?

the product Web site

It is associated with a slight but noticeable warm-up one feels an hour or two after a large meal

the thermic effect of food

The _______ effect of food is the energy expenditure component associated with digestion.

thermic

A standard fitness test such as ______ can help beginners assess their initial cardiorespiratory fitness level.

timing a 1-mile walk timing a 1.5-mile run

True or false: According to the principle of specificity, training specificity is critical for reaching performance goals.

true

True or false: Due to the multiple benefits that come with cardiorespiratory fitness, most scientists and clinicians believe this fitness component to be the most important.

true

True or false: One should consider exercise frequency relative to both intensity and duration of the exercise.

true

True or false: Resistance training for musculoskeletal fitness involves traditional weight training, calisthenics, and newer variations of resistance-based exercise.

true

The body has a difficult time adapting when it is overloaded with exercise. Which of the following principles of FITT is not a major contributing factor of over training?

type

RPE 9

very light

Running is considered a ______-intensity activity.

vigorous

Which of the following describes activities that require 60-85 percent of one's aerobic capacity?

vigorous intensity

Having encouraging friends, knowledgeable instruction, and enjoyable activities

will motivate someone to choose exercise over other options.