Chapter 13 quiz

Modified True/ False: Your [resting] heart rate is the rate at which your cardiovascular system receives the most benefits from exercise without working too hard.

false, target

Modified True/ False: Teens should spend [30] minutes or more each day performing some form of physical activity

fasle, 60

Explain two reasons why dietary supplements may be harmful

1. Side effects may not be discovered until it has been widely used 2. No guarantee that it will work

Which of the following statements about dietary supplements is true? a. dietary supplements are guaranteed to provide the benefits they claim b. Doctors do not recommend dietary supplements c. a proper diet is the best way to provide your body with all the materials it needs d. dietary supplements undergo the same strict testing as medications do

c. a proper diet is the best way to provide your body with all the materials it needs

The ability to stay healthy and fit as you age is called a. the FITT formula b. targeting your heart rate c. lifelong fitness d. cross-training

c. lifelong fitness

During isokinetic exercise, muscles a. contract and relax through the full range of a joint's motion b. contract but very little body movement takes place c. do not contract at all d. contract at a constant rate

d. contract at a constant rate

Outline the four areas of the physical activity pyramid (components of fitness) and its goals and standards

1. occasionally: sedentary activities - gaming, watching tv, IM-ing 2. 2-5 times a week: flexibility - stretching exercises, ballet, martial arts. Muscular training - weight lifting, sit-ups, push-ups 3. 3-5 times a week: cardiorespiratory - swimmings, jogging, dancing, rowing 4. Everyday: activities - washing the car/dog, cleaning your room, biking to school

Identify the three safety considerations related to physical activity.

1. wearing safety equipment 2. pay attention to surroundings (weather) 3. proper food and water intake

Using the FITT formula, list what each letter stands for and describe each part of the formula.

F: frequency- exercise regularly, 3-5 times a week I: intensity- make your body do more than normal T: time- the amount of time you spend exercising T: type- choosing the type of exercise that helps your goal

Define muscular endurance and muscular strength and list two ways for each one on how they can be measured.

Muscular endurance: the ability of your muscles to work for an extended time. how long you can hold a barbell or how many times you can lift it. Muscular strength: the ability of a muscle to produce force. the amount of weight you can lift or how many times you can lift it

Katarina sprained her ankle due to overuse. Suggest a treatment using the RICE method for her sprained ankle

Rest it and do not exercise. Ice regularly and keep elevated to control swelling and help prevent reinjury of the ankle

The five components of fitness are a. cardiorespiratory endurance, muscular strength, muscular endurance, flexibility, and body composition b. cardiorespiratory endurance, cardiorespiratory strength, muscular flexibility, body weight, and body height c. cardiorespiratory strength, muscular strength, muscular endurance, flexibility, and body weight d. cardiorespiratory endurance, muscular composition, muscular strength, flexibility, and body type

a. cardiorespiratory endurance, muscular strength, muscular endurance, flexibility, and body composition

Which of the following is the best guideline to follow when planning a workout? a. give your muscles an entire day of rest between strengthening workouts b. do not do cardiorespiratory and muscular training during the same workout session c. do not do cardiorespiratory training one day and muscular training the next day d. do muscular training exercises with the same muscle groups two days in a row

a. give your muscles an entire day of rest between strengthening workouts

Using two thoughts compare/contrast/define aerobic exercise and anaerobic exercise.

aerobic: ongoing physical activity that raises your breathing and heart rate anaerobic: intense physical activity that lasts for a few seconds to a few minutes similarities: improve muscular endurance, increase respiration differences: aerobic - improve cardiorespiratory endurance. anaerobic - improve muscle strength/ flexibility

Long swims, runs, and cross-country skiing are all forms of a. isokinetic exercise b. aerobic exercise c. anaerobic exercise d. isometric exercise

b. aerobic exercise

Which of the following actions is the most important to take before beginning an exercise program? a. eat a sports-nutrition bar b. consult your doctor c. purchase expensive equipment d. drink a sports drink

b. consult your doctor

Which of the following is NOT an effect of steroids? a. hair loss b. increased growth c. cardiovascular disease d. mood swings

b. increased growth

The amount of weight you can lift is one measure of a. flexibility b. muscular strength c. muscular endurance d. cardiovascular endurance

b. muscular strength

During continuous exercise, your brain releases endorphins, chemicals that a. allow your heart to pump blood with less effort b. lower blood cholesterol levels c. increase your basal metabolic rate d. block pain messages from reaching your brain cells

d. block pain messages from reaching your brain cells

True/ False: If you experience any of the symptoms of overtraining, you should increase the intensity and length of your workout

false

True/ False: If you must exercise at night, you should wear dark colored clothing

false

True/ False: The last phase of a safe exercise session should be the warm up

false

Modified True/ False: Regardless of the air temperature, you should feel slightly [warm] at the beginning of your workout

false, cool

Modified True/ False: An [anabolic steroid] is any product that contains one or more vitamins, minerals, herbs, or other dietary substances that may be lacking in the diet

false, dietary supplement

Modified True/ False: Regular physical activity [decreases] your basal metabolic rate

false, increases

Modified True/ False: The "talk test" is an easy way to check your exercise [frequency]

false, intensity

Modified True/ False: Anabolic steroids are [artificial] forms of the hormone testosterone

true

Modified True/ False: If you exercise too intensely or for too long without allowing enough time for you to rest, you may be [overtraining]

true

Modified True/ False: In an [isometric] exercise, muscles contract but very little body movement takes place

true

Modified True/ False: The ability to move a joint through its entire range of motion is called [flexibility]

true

Modified True/ False: When you practice [cross-training], you participate in a wide variety of activities

true

True/ False: One example of a social benefit of physical activity is that it can be a way to have fun

true