Chp 11
The ideal amount of time for a cardiorespiratory training workout is
20 to 60 minutes.
Strength training can help improve body composition by increasing muscle mass.
True
To develop cardiorespiratory endurance, you need to engage in continuous activity involving large muscle groups.
True
True or false: Participating in physical activity can increase self-esteem.
True
True or false: Regular physical activity and exercise can improve sleep quality.
True
Regular exercise may prevent the onset of type 2 diabetes.
True?
Which people receive the greatest health benefits from exercise?
Very active people
Which is a major risk factors for cardiovascular disease?
a sedentary life style
What is a good example of an exercise program for a sedentary person?
a walking program
The core muscles stabilize a person's midsection. They include muscles in the
abdomen. hips. back. buttocks.
Which is not a benefit of stronger bones?
ability to lose more weight
Flexibility is best described as
ability to move joints through their full range of motion
How long should a person wait before applying heat to an injury if swelling has disappeared?
about 36 to 48 hours
Injuries are least likely if endurance training occurs
about three to five times a week.
When should static stretches be performed?
after a workout
When would be the BEST time for Jessica to perform static stretching exercises to become more flexible?
after she has done her cardiorespiratory workout
All of the following are part of the physical activity pyramid EXCEPT
agility training.
What are skill-related fitness components?
agility, coordination, balance, power, reaction time, speed
Muscular strength is the
amount of force a muscle can produce with a single maximum effort.
What are examples of strength training exercises?
bench press pull-up squat
What is most important for improving physical fitness?
doing enough physical activity to stress the body
The type of stretching that is best done prior to a workout is
dynamic stretching.
What can occur when muscles are unchallenged?
energy systems begin to degenerate muscles become weak joints stiffen bones lose their density
The component of health-related fitness that helps keep the skeleton in proper alignment, preventing back and leg pain, is
muscular strength.
To check the carotid pulse, which body part should you touch?
neck
What are long-term effects of exercise on the human body?
reduced risk of colon cancer improved self-image decreased body fat
makes the heart stronger and improves the function of the entire cardiorespiratory system
reduced risk of osteoporosis improved cardiovascular health enhanced quality of life better balance
Which exercise will help ensure a healthy range of motion for all major joints?
stretching.
An office worker should do all of the following activities to lower the risk of elevated glucose and insulin levels EXCEPT
take frequent snack breaks.
No fitness gains occur during the recovery phase after exercise.
True
Exercise has social, emotional, and psychological benefits.
True
Footwear is an important piece of equipment for almost any activity.
True
To achieve the recommended amount of daily physical activity, a person should engage in bouts of exercise that are at least ______ minutes long.
10
Static stretching exercises should be held for
10 to 30 seconds.
According to the ACSM, in order to gain substantial health benefits, a person who participates in moderate-intensity aerobic activity (but no vigorous aerobic activity) should spend at least how many minutes each week in the moderate-intensity activity?
150 minutes
The American College of Sports Medicine recommends a workout frequency of at least ________ per week to develop strength.
2 nonconsecutive days
How many days a week at minimum should you stretch?
2 or 3 days a week
When should water be consumed during exercise?
2 to 4 hours before and more during exercise
How often and how long should a person participate in moderate cardiorespiratory endurance exercise?
3 to 5 days a week
To improve cardiorespiratory endurance during moderate-intensity activities such as walking or swimming, you should exercise for at least
30 minutes, five times per week.
For how long should older adults hold a stretch?
30 to 60 seconds
Stretching how many days a week is optimal?
5 to 7
Do not increase the volume of your exercise by more than ________ per week.
5-10 percent
Stretching exercises should ideally be performed
5-7 days a week
When a person stops exercising, up to ___% of fitness improvements are typically lost within two months.
50
According to the ACSM, how long should a person participate in vigorous-intensity aerobic activity per week for substantial health benefits?
75 minutes
In a weight training program for general fitness, do ________ repetitions of each exercise.
8-12
Who likely does not need medical clearance before beginning an exercise program?
A 29-year-old slightly overweight man
Which statements about the muscular strength of men and women are true?
A larger portion of the total body mass of men is made of muscle. Per unit of muscle tissue, lower-body strength of men and women is about the same.
Which of the following statements about exercise and disease prevention is TRUE? Regular exercise reduces the risk of stroke. Weight-bearing exercise protects women against osteoporosis. Exercise prevents the development of type 2 diabetes. All answer choices are correct.
All answer choices are correct.
stretching is dangerous and could cause injury.
Ballistic, Bouncing, Bounce, or Balistic
What are the effects of not challenging a body physically?
Bones lose their density, joints stiffen, and muscles become weak.
What are benefits of including a cool-down period in your exercise session?
Cooling down helps return your breathing and heart rate to normal. Cooling down helps restore the body's circulation to a normal resting condition.
A(n)________ is a recording of the changes in electrical activity of the heart.
EKG, ECG, electrocardiogram, ECG or EKG, or electrocardogram
Which statement about exercise and the immune system is not true?
Excessive exercise boosts the immune system.
Which of the following statements about the effects of exercise on psychological and emotional well-being is FALSE?
Exercise creates mood swings.
The dimensions of frequency, intensity, time, type, volume, and progression is commonly referred to by the acronym . (Correct spell-check if it changes what you type.)
FITTVP
In a program to build flexibility, each static stretch should be held for two minutes.
False
Over-the-counter supplements are closely regulated by the U.S. government.
False
The five components of fitness that are most important to health are cardiorespiratory endurance, muscular strength, flexibility, body composition, and skill attainment.
False
True or false: Physically active people have an increased risk of dying prematurely from all causes.
False
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
What describes the process of metabolism?
Food is converted to energy.
What is the difference in results of a strength-training program when a person changes the intensity and time?
Heavy weight and low reps build strength, whereas light weight and high reps build endurance.
Which statement about the development of large muscles in women who do strength training is correct?
Hormonal differences prevent women from developing muscles at a large scale comparable to men.
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.
Which of the following statements about the effects of exercise on metabolism and body composition is FALSE?
It can result in substantial weight gain due to increase in muscle mass.
Which statements about resistance exercise are true?
It is also known as strength training. It is designed to build muscular strength and endurance.
Which of the following statements about treating injuries with application of heat is FALSE?
It should be used before using ice.
What example best describes cardiorespiratory endurance?
Molly runs five miles every day.
What are professional organizations that certify exercise instructors and personal trainers?
National Strength and Conditioning Association American College of Sports Medicine International Sports Science Association
Can a supplement change a weak person into a strong person?
No, exercise creates strength.
What are recommendations for performing an isometric contraction?
Perform 3 to 10 repetitions. Hold an isometric contraction maximally for 6 seconds.
______ fitness is the body's ability to respond or adapt to the demands and stress of physical effort.
Physical
Men build larger muscles than women do through weight training because men have higher levels of testosterone.
True
Most people do not need to adopt a special diet when they begin a fitness program.
True
Which of the following statements about the effects of improved cardiorespiratory fitness is FALSE?
Resting blood pressure increases.
______ is the training principle that exercises that are specially designed for a component must be performed to develop that fitness component.
Specificity
_____________ training helps maintain muscle mass, function, and balance in older people, which greatly enhances their quality of life and prevents life-threatening injuries.
Strength, Weight, or Resistance
What are recommended procedures for stretching for persons other than older adults?
Stretch to the point of tightness in the muscle and hold the position for 10 to 30 seconds. Rest for 30-60 seconds, then repeat, trying to stretch a bit farther.
What is the importance of flexibility exercises?
They are important for maintaining the normal range of motion in the major joints of the body.
Which of the following statements about fluid balance during and after exercise is FALSE?
Thirst is a good indicator of how much you need to drink.
A sedentary lifestyle is classified as a major risk factor for cardiovascular disease.
True
Cross-training involves engaging in multiple activities and emphasizes whole-body, high-intensity training.
True
Endurance exercise provides protection against the negative effects of stress.
True
What are isotonic exercises?
body weight exercises barbells dumbbells weight machines
How is muscular endurance developed?
by stressing the muscles with a greater load than they are used to
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
Susan can run a marathon. What type of training would likely have played the most important factor?
cardiorespiratory endurance training
The ability of the body to perform prolonged, large-muscle, dynamic exercise at moderate-to-high intensity is
cardiorespiratory endurance.
A sedentary lifestyle is one of the major risk factors for which issues?
cardiovascular disease stroke
The key to getting into shape without injury is
consistency.
The best fluid replacement during a 45-minute exercise session is
cool water.
All of the following are health-related components of health-related fitness EXCEPT
coordination.
_____ _____ combines a variety of exercises to enhance speed and intensity.
cross training
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
Serious dehydration may cause all of the following EXCEPT
decreased body temperature.
What are ways that exercise can improve body composition? (Choose every correct answer.)
decreases fat mass increases muscle mass increases daily calorie expenditure
What is a component of treatment for type 2 diabetes?
exercise
What is a good source for getting help when trying to learn an exercise technique?
exercise class
Which of the following increase the likelihood of injury?
exercising without warming up exercising while sick exercising every once and a while, without consistency
After an injury, heat should be used for the first 48 hours or until the swelling is gone.
false
True or false: Total daily recommended physical activity can be achieved in 5-minute bouts.
false
Moderate-intensity exercise causes a substantial increase in heart rate and rapid breathing.
false.
Health-related refers to the physical capabilities that contribute to health, including flexibility and cardiorespiratory endurance.
fitness
What is the best way to control body fat?
follow a balanced diet
If you are trying to lose weight, what foods should you avoid?
foods with empty calories foods with added sugars
What does the acronym FITT represent?
frequency, intensity, time, type
______ muscle mass helps maintain a healthy body weight.
greater
Regardless of a person's weight, ______ levels of activity correspond to ______ death rates.
greater; lower
What does greater muscle mass help maintain?
healthy body weight
Target _______ ________ zone is the range of rates within which you should exercise to obtain cardiorespiratory benefits.
heart rate
What are the benefits of developing muscular strength?
helps prevent back pain helps prevent leg pain helps keep skeleton in proper alignment
What are the benefits associated with warming up?
helps your body to move gradually from rest to exercise decreases the chance of injury elevates muscle temperature
Good muscle endurance in which muscles can reduce low back pain?
hips abdomen legs
Exercise time refers to
how long your exercise session is.
Overtraining can lead to which of the following?
illness excessive fatigue injury
What are outcomes that can occur with participation in physical activity?
improved body image improved self-esteem
During the ______ stage, fitness is sustained over a period of time.
improvement
Why is muscular endurance important?
improves sports performance helps people cope with daily physical demands
What is not an effect of exercise on the respiratory system?
increase in a person's resting heart rate
What are benefits of increasing cardiorespiratory fitness through exercise?
increased capacity for delivering oxygen the prevention of stiffening or clogging of the arteries improved functioning of the heart
What is not a long-term effect of exercise on the human body?
increased heart rate
What helps reduce back pain?
increased muscle strength
The length of time you should spend on a cardiorespiratory endurance exercise workout depends on the
intensity of the workout.
What term refers to the application of force without movement?
isometric (static) exercise
What type of exercise refers to the application of force with movement?
isotonic (dynamic) exercise
What are examples of cardiorespiratory endurance activities?
jogging aerobic dancing walking cycling
Whitney is a busy high schooler who wants to increase her level of physical activity. Which of the following activities would allow her to use her time most efficiently by burning the most calories?
jumping rope
The total time that is needed for an ideal cardiorespiratory workout depends on the intensity of the session. An high-intensity workout would require ______ time than a moderate-intensity workout.
less
What is recommended as warm-up for exercise?
low-intensity movements that mimic the activity to follow
What are the potential health benefits of following the ACSM's recommendations for participation in moderate to vigorous aerobic activity?
lowering the risk of high blood pressure lowering the risk of developing type 2 diabetes lowering the risk of stroke
What are benefits associated with cardiorespiratory endurance training?
makes the heart stronger and improves the function of the entire cardiorespiratory system
Recommended treatment of minor soft-tissue injuries such as bruises includes all of the following EXCEPT
massage.
____________ __________ consumption, or VO2max, is the body's maximum ability to transport and use oxygen.
maximal oxygen
What is the best measure of cardiorespiratory capacity?
maximal oxygen consumption
Your target heart rate for cardiorespiratory endurance exercise is a range based on your
maximum heart rate.
What is the easiest method for accurately determining the intensity of an endurance workout?
measuring heart rate
Who should get a medical examination before participating in exercise?
men over 40 years of age women over 50 years of age
is the process that changes food to energy and builds tissue.
metabolism
What is the type activity for which the ACSM recommends spending at least 150 minutes per week in order to achieve substantial health benefits?
moderate-intensity aerobic activity
Which term refers to the amount of force a muscle can produce with a single maximum effort?
muscular strength
What are components of health-related fitness?
muscular strength muscular endurance body composition
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, resistance, or over load
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.
_________ is an imbalance between training and recovery.
overtraining
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
What refers to any body movement carried out by the skeletal muscles and requiring energy?
physical activity
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
The set of physical attributes that allow the body to respond or adapt to the demands and stress of physical effort is
physical fitness.
To make sure you get enough exercise for your fitness goals, you have decided to swim laps for 30 minutes, four days a week. Which of the following dimensions of program planning does this plan description NOT cover?
progression
Body composition refers to the
proportion of fat and fat-free mass in the body.
What activity is not a cardiorespiratory endurance exercise?
push-ups
What are social, emotional, or psychological benefits of being physically active?
reduction of mild to moderate depression improved learning and memory reduced anxiety improved self-image
Lowering the risk of high blood pressure, stroke, heart disease, type 2 diabetes, colon cancer, and osteoporosis are all benefits of
regular physical activity.
What are characteristics of exercise intended to improve or maintain physical fitness?
repetitive activity planned activity structured activity
What is the term that refers to exercise that forces muscles to contract against increased resistance?
resistance exercise
What is the best way to add muscle mass?
resistance, or strength, training
Which of the following are steps in the R-I-C-E principle for treating injuries?
rest elevate ice
Mohammed wants to minimize the risk of athletic injuries. Which of the following recommendations would NOT be appropriate?
return to his normal exercise program even if his injury is not fully healed
The training principle that refers to fitness improvements that are lost when demands on the body are lowered is called
reversibility.
What are examples of vigorous activity?
running cycling up a steep hill moving heavy furniture
What are examples of physical activity?
running a mile a five-mile bike ride walking up a flight of stairs
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
The best way to lose fat is through
sensible dieting and exercise.
Which major groups of muscles should be stretched during flexibility exercises?
shoulder hip leg
What term refers to the physical abilities that contribute to performance in a sport or activity?
skill-related fitness
What are examples of competitive activities that contribute to overall physical wellness?
soccer racquetball basketball
The R-I-C-E principle is recommended for treating _________ tissue injuries, such as injuries of the muscles or joints.
soft
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
specificity.
To develop a particular fitness component, you must perform exercises that are designed particularly for that component. This is referred to as
specificity.
Scientists have confirmed that core strength is less important for overall health and performance than core stability and ___________ .
stiffness
Squats, push-ups, and pull-ups are all examples of ______ training exercises.
strength
What are exercises that increase bone density?
strength training impact exercises jumping rope
What is not a type of exercise that contributes to cardiorespiratory endurance?
stretching
Which of these warm-up exercises is least beneficial when preparing to go jogging?
stretching leg muscles and holding for at least 30 seconds
What is flexibility?
the ability to move joints through their full range of motion
In a fitness training program, which stage is characterized by an increase in fitness level?
the improvement stage
An individual considering using dietary supplements or drugs to enhance performance should understand that
the long-term effects of many supplements are unknown.
The number of repetitions of a strength exercise is equivalent to which FITT principle?
time
Which is the most important reason to drink water during exercise?
to prevent dehydration and enhance performance
What are reasons to apply heat to an injury?
to relax muscles to reduce pain to reduce stiffness
What health issue leaves a person prone to heart disease, blindness, and severe problems of the nervous and circulatory systems?
type 2 diabetes
Being sedentary is associated with what?
unhealthy levels of glucose, insulin, and blood fats large waist circumference
When using weights to improve muscular endurance, it is best to
use light resistance with many repetitions.
Running, playing sports and swimming laps are all examples of what intensity of physical activity?
vigorous
What intensity level of exercise does the ACSM recommend participating in for 75 minutes per week?
vigorous
What is a good beginning exercise program for an inactive person?
walking, yard work, climbing stairs
What are guidelines for injury prevention?
warm up thoroughly before exercise use proper equipment use proper body mechanics when lifting stay in condition
What are recommended places on the body for measuring pulse?
wrist neck