chapter 14 -
what does the acronym FITT represent?
frequency, intensity, time, and type
intense exercise can reduce ____ ____ ____, which is also known as hypertension
high blood pressure
how is muscular endurance developed?
by stressing the muscles with a greater load than they are used to
regardless of a person's weight, ____ levels of activity correspond to ____ death rates
greater; lower
which major groups of muscles should be stretched during flexibility exercises?
hip, shoulder, and leg
studies indicate than 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
which statement about exercise and the immune system is not true?
excessive exercise boosts the immune system
what is the best way to control body fat?
follow a balanced diet
what describes the process of metabolism?
food is converted to energy
if you are trying to lose weight, what foods should you avoid?
foods with empty calories and foods with added sugars
what are recommendations for performing an isometric contraction?
hold an isometric contraction maximally for 6 seconds and perform 3 to 10 repetitions
how does fat increase?
if more calories are consumed than are expended through metabolism and exercise, then fat increases
moderate exercise can boost a person's ____ function, whereas excessive training can depress it
immune
what is recommended for weight management?
increase your physical activity from 150 minutes per week to 300 minutes per week
what is not a long-term effect of exercise on the human body?
increased heart rate
what helps reduce back pain?
increased muscle strength
energy-generating capacity of the cells and the heart's ability to pump blood are physiological factors that determine
level of fitness
which statements about lipoproteins are correct?
lipoproteins carry cholesterol in the blood, low-density lipoproteins transport cholesterol for excretion, high-density lipoproteins transport cholesterol for excretion, and a low level of low-density lipoproteins is ideal
as your body adapts to the exercises you do, you must exercise more to continue to experience fitness gains; the progressive increase in exercise is known as
overload
progressive ____ is the training principle that placing increasing amounts of stress (in the form of exercise) on the body causes adaptations that improve fitness
overload
what is cross-training?
participating in two or more activities to develop a particular component of fitness
who should consider getting an electrocardiogram before beginning an exercise routine?
people at risk for heart disease
____ fitness is the body's ability to respond or adapt to the demands and stress of physical effort
physical
what refers to any body movement carried out by the skeletal muscles and requiring energy?
physical activity
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 more 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
____ is the training principle that the body adapts to the particular type and amount of stress placed on it
specificity
muscular ____ is the amount of force a muscle can produce with a single maximum effort
strength
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
metabolism
the process that changes food to energy and builds tissue
two types of lipids, or fats, that are found in the body are
triglycerides and cholesterol
steps of the process that transports oxygen through the human body
a breath is taken and oxygen enters the lungs, oxygen is picked up by red blood cells and transported to the heart, the heart pumps oxygenated blood to organs and tissues that use it
how many Americans met both the aerobic and muscle-strengthening guidelines in 2017?
about 22%
injuries are least likely if endurance training occurs
about 3 to 5 times a week
what are isotonic exercises?
barbells, weight machines, body weight exercises, dumbells
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
what are among the best guidelines for choosing a fitness center?
choose one that has the right programs at times you will use them, that has the right equipment available, and a certified staff
in general, it's best to choose a fitness center that has which of the following?
classes with music you like and people with a fitness level you are comfortable with
____-____ combines a variety of exercises to enhance speed and intensity
cross-training
muscular ____ is the ability of a muscle or group of muscles to remain contracted or to contract repeatedly for a long period of time
endurance
true or false: physically active people have an increased risk of dying prematurely from all causes
false
the component of the FITT principle that refers to how often a person should exercise is called the ____ dimension
frequency
what part of the training principle called FITT concerns how often a person should exercise?
frequency
target ____ ____ zone is the range of rates within which you should exercise to obtain cardiorespiratory benefits
heart rate
why is muscular endurance important?
helps people cope with daily physical demands, improves posture, and improves sports performance
which type of lipoproteins carry extra cholesterol in the bloodstream to the liver for excretion from the body?
high-density
kettlebells are usually used to perform
high-speed resistance exercises
what are long-term effects of exercise on the human body?
improved self-image, reduced risk of colon cancer, and decreased body fat
what term refers to the application of force without movement?
isometric (static) exercise
what type of exercise refers to the application fo force with movement?
isotonic (dynamic) exercise
which statements about resistance exercise are true?
it is designed to built muscular strength and endurance and it is also known as strength training
during the ____ phase, fitness is sustained over a period of time
maintenance
____ ____ consumption is the body's maximum ability to transport and use oxygen
maximal oxygen
what is the easiest method for accurately determining the intensity of an endurance workout?
measuring heart rate
which term refers to the amount of force a muscle can produce with a single maximum effort?
muscular strength
what are skill-related fitness components?
reaction time, speed, power, coordination
the ____ component of the RICE principle refers to stopping use of the injury area as soon as pain occurs, protecting it from further injury, and avoiding any activity that causes pain
rest
a basketball player who chooses to do exercises that help to improve lateral movement, cardiorespiratory endurance, and vertical leap is abiding by the fitness principle known as
specifity
which best describes the rest portion of the RICE principle?
stop using the injured area as soon as you experience pain
after oxygen has entered the lungs and has been picked up by red blood cells, to where is the oxygenated blog transported?
the heart
in a fitness training program, which phase is characterized by an increase in fitness level?
the progress phase
what is the importance of flexibility exercises?
they are important for maintaining the normal range of motion in the major joints of the body
true or false: men tend to be more active than women, according to a 2017 report by the CDC
true
true or false: regular physical activity and exercise can improve sleep quality
true
which people receive the greatest health benefits from exercise?
very active people
what intensity level of exercise does the ACSM recommend participating in for 75 minutes per week?
vigorous
what are examples of physical activity?
walking up a flight of stairs, a five-mile bike ride, and running a mile
a(n) ____ is a recording of the changes in electrical activity of the heart
ECG or EKG
what are social, emotional, or psychological benefits of being physically active?
improved learning/memory, reduction of mild to moderate depression, reduced anxiety, and improved self-image
what is the best measure of cardiorespiratory capacity?
maximum oxygen consumption
what the effects of not challenging a body physically?
bones lose their density, joints stiffen, and muscles become weak
what can occur when muscles are unchallenged?
bones lose their density, joints stiffen, muscles become weak, and energy systems begin to degenerate
what are ways that exercise can improve body composition?
decreases fat mass, increases daily calorie expenditure, and increases muscle mass
true or false: studies have shown that there is a direct correlation between increased physical activity and an increased risk of cancer
false
____ refers only to the body's content of muscle, bone, and water
fat-free mass
a(n) ____ is a large iron ball with a handle attached varying weight from about 5 pounds to more than 100 pounts
kettlebell
which of the following diseases are associated with high blood pressure?
kidney failure, stroke, heart failure, blindness, coronary heart disease
being sedentary is associated with what?
large waist circumference and unhealthy levels of glucose, insulin, and blood fats
good muscle endurance in which muscles can reduce low back pain?
legs, hips, and abdomen
how often and how long should a person participate in moderate cardiorespiratory endurance exercise?
3 to 5 days a week
according to the ACSM, how long should a person participate in vigorous-intensity aerobic activity per week for substantial health benefits?
75 minutes
the dimensions of frequency, intensity, time, volume, and progression are common referred to by the acronym ____
FITT-VP
what example best describes cardiorespiratory endurance?
Molly runs five miles every day