Chapter 5 Smartbook

Which of the following types of exercise has the primary purpose of ensuring a healthy range of motion?

stretching

Cross training is a type of training that

uses several types of training to reach one specific fitness goal.

Which of the following types of exercise are designed for strength training?

using free weights using exercise resistance machines

According to the American College of Sports Medicine (ACSM), a recommended amount of exercise is 20 to 25 minutes of ______ exercise on 3 or more days a week.

vigorous

Which of the following are effective ways a sedentary person who spends a lot of time indoors can make daily activities more active?

walk around while checking telephone messages get up and manually change television channels instead of using remote controls

A trait of an activity-friendly community would include

walking trails.

Which of the following is the best way to gain muscle tissue?

weight training

Which of the following types of exercise would best lead to an increase in flexibility?

yoga

When exercising in very hot conditions, you should drink four to eight ounces of fluids every

15 minutes.

When considering the time element of the FITT principle for cardiorespiratory training, what is a good average duration for an exercise session?

30 minutes

Which of the following are true about gaining muscle tissue?

A reasonable goal is a weight gain of a half pound or a pound per week. You must consume additional calories to support the formation of new muscle.

Which of the following are safe and effective guidelines for strength training?

Do not arch your back when lifting weights. Warm up by jogging or doing gentle stretches or lifting light weights.

Which of the following statements about fitness video games (exergames) are true?

Exergames may change a person's attitudes about physical activity. Exergames allow you to track the calories you burn while playing the games.

Frequency, intensity, time, and type are together known as this principle.

FITT

Which of the following are training guidelines that novices should follow when beginning a strength training program?

They should do 2-3 full-body workouts per week. They should do 8-12 repetitions per set.

To improve your cardiorespiratory function, experts recommend that you exercise

at least twice a week.

Which of the following are advantages to cross training?

You reduce the risk of overuse injuries. You avoid the boredom of participating in the same exercise daily.

Skipping workouts is likely to result in which of the following?

a greater decrease in strength than in endurance lower muscle insulin sensitivity a reduction in lean muscle mass

Developing muscular endurance requires exercising at ______ intensity for a longer period of time.

a lower

Which of the following is a description of muscular strength?

a muscle's capacity to exert force against resistance in a single, all-out effort

Which of the following describes muscular endurance?

a muscle's capacity to exert force repeatedly or to sustain strength over a certain span of time

A longer lifespan and improved functioning of most systems in the body are all physical benefits a person can attain from physical

activity.

Cardiorespiratory fitness is important because it

allows the blood to carry oxygen and nutrients to the body.

People can get a cardio workout by making impact-free, continuous circular strides on

an elliptical.

People contemplating exercising will find a lack of confidence in their abilities to be a

barrier to exercise.

Which of the following are benefits of muscular fitness?

better bone density decreased anxiety

Cooling down with a low-intensity activity after a workout enables

blood vessels to return to their normal size to prevent blood from pooling the in the extremities.

Healthy people who walk 10,000 steps per day

can maintain their weight.

Jogging, cycling, swimming, and aerobic dance are all activities that lead to improvement of this type of fitness

cardiorespiratory

Using the body's large muscles is a good way to exercise this system in the body.

cardiorespiratory

Which of the following are included in the health-related fitness components?

cardiorespiratory fitness body composition musculoskeletal fitness

The ability of the heart and lungs to provide oxygen and nutrients to muscles and cells is called

cardiorespiratory fitness.

The proportion of fat and fat-free mass in the body is known as body

composition

Functional strength training is another name for

core-strength training.

Pilates is a popular set of exercises that are designed to strengthen the

core.

An advantage of ellipticals for exercise equipment is

decreased impact on joints.

When doing strength training, you should exercise

every muscle group regardless of what type of weights you are using.

According to the American College of Sports Medicine's 2013 guidelines, how often and how long should a person participate in moderate cardiorespiratory endurance exercise (e.g., walking briskly)?

five days a week, 30 minutes a day

What part of the training principle called FITT concerns how often a person should exercise?

frequency

Developing muscular strength requires exercising at a(n) ______ intensity for a shorter duration of time.

higher

Improved muscular fitness can often

increase lean body mass.

Exercise is especially beneficial for people with disabilities since immobility or inactivity may

increase the risk for secondary health problems. aggravate the original disability.

Lean body mass includes which of the following?

ligaments muscle bone

Some common barriers to establishing an active lifestyle include

limited time to exercise. inconvenience of exercise.

Which of the following are physical, as opposed to cognitive, benefits of exercise?

longer lifespan stronger immune system

Also known as weight or resistance training, strength training develops

muscular strength.

The use of motor skills that call on your upper body, lower body, and core muscles learn to work together in ways that simulate everyday activities is called ______ training.

neuromotor fitness

The target heart rate zone is the range of exercise intensity that allows you to stress your cardiorespiratory system for optimal benefit without

overloading the system.

Which of the following examples is the least effective in making daily activities more active?

parking the car close to your destination

Expending 2,000 calories per week is recommended to

prevent early death.

Benefits of a warm-up include which of the following?

reduced likelihood of injury improved performance

How is duration measured in strength training?

repetitions

People tend to achieve higher exercise goals when they

share their exercise results.

Strategies for preventing overheating in extreme heat include which of the following?

skin wetting resting in a cool environment

One benefit of exergames and other similar fitness technology is that they

stimulate positive feelings about exercise.

In addition to the types of exercise that you perform, what other factor about exercise is important?

the amount of exercise that you perform

Which of the following is the most accurate way to calculate your target heart rate?

the heart rate reserve method

What do the letters in FITT represent?

the types and duration of exercise you do how often and how intensely you exercise

In the FITT principle, one T stands for type and the other stands for

time, or how long you should exercise.

What are the two reasons why the ACSM stresses the importance of physical activity for people with disabilities?

to maintain optimal functioning of body organs or systems to counteract the detrimental effects of sedentary behavior or bed rest

Neuromotor fitness includes prioperceptive training, which is teaching your body

to recognize where all of its parts are during movement.

People can completely lose gains in fitness after a workout layoff of as little as

two months.

Resistance training should be done

two or three times a week.