Dance 3 (Ch. 14 Quiz)

What does the acronym FITT represent? - follow instructions today and tomorrow - frequency, instructions, type, and time - frequency, intensity, time, and type - fitness in timed training

- frequency, intensity, time, and type

What is the type activity for which the ACSM recommends spending at least 150 minutes per week in order to achieve substantial health benefits? - vigorous-intensity aerobic activity - strength-training activity - cross-training activity - moderate-intensity aerobic activity

- moderate-intensity aerobic activity

What are social, emotional, or psychological benefits of being physically active? Mark all that apply. - improved learning and memory - reduction of mild to moderate depression - improved self-image - reduced anxiety - reduction of severe depression

- improved learning and memory - reduction of mild to moderate depression - improved self-image - reduced anxiety

What helps reduce back pain? - decreased muscle strength - increased immune function - cardiorespiratory endurance - increased muscle strength

- increased muscle strength

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 - specificity. - the FITT principle. - target workout rate. - overload.

- overload.

What refers to any body movement carried out by the skeletal muscles and requiring energy? - skill-related fitness - physical activity - muscle contraction - exercise

- physical activity

Body composition refers to the - chemical elements that are found in the body. - proportion of fat and fat-free mass in the body. - body mass index. - body's content of muscle, bone, and water only.

- proportion of fat and fat-free mass in the body.

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. - aerobic - high-intensity - strength - sedentary

- sedentary

What are benefits of including a cool-down period in your exercise session? (Mark all that apply). - Cooling down keeps your heart and breathing rate above normal. - Cooling down helps restore the body's circulation to a normal resting condition. - Cooling down helps return your breathing and heart rate to normal. - Cooling down prepares the body and mind for exercise.

- Cooling down helps restore the body's circulation to a normal resting condition. - Cooling down helps return your breathing and heart rate to normal.

What is the importance of flexibility exercises? - They are important for increasing muscular strength and cardiorespiratory endurance. - They are important for maintaining the normal range of motion in the major joints of the body. - They are important for increasing motivation. - They decrease cardiorespiratory endurance.

- They are important for maintaining the normal range of motion in the major joints of the body.

Good muscle endurance in which muscles can reduce low back pain? (Mark all that apply). - abdomen - arms - hips - legs

- abdomen - arms - legs

What are examples of competitive activities that contribute to overall physical wellness? (Mark all that apply). - chess - basketball - racquetball - soccer

- basketball - racquetball - soccer

What are components of health-related fitness? (Mark all that apply). - body composition - muscular endurance - mental health - physiological power - muscular strength

- body composition - muscular endurance - muscular strength

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

Being sedentary is associated with what? Mark all that apply. - decrease in body fat - increased levels of oxygen in the blood - large waist circumference - unhealthy levels of glucose, insulin, and blood fats

- large waist circumference - unhealthy levels of glucose, insulin, and blood fats

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

Which statements about resistance exercise are true? (Mark all that apply). - It is also known as strength training. - Fitness machines are required for best results. - It is designed to build cardiorespiratory endurance. - It is designed to build muscular strength and endurance.

- It is also known as strength training. - It is designed to build muscular strength and endurance.

What example best describes cardiorespiratory endurance? - Sally can hit a tennis ball harder than her friends. - Manuel is a fast sprinter. - Molly runs five miles every day. - Sid lifts weights several times per week.

- Molly runs five miles every day.

______ is the training principle that the body adapts to the particular type and amount of stress placed on it. - Reversibility - Specificity - Target heart rate - Progressive overload

- Specificity

What can occur when muscles are unchallenged? (Mark all that apply). - energy systems begin to degenerate - muscles become weak - low back pain decreases - bones lose their density - joints stiffen

- energy systems begin to degenerate - muscles become weak - bones lose their density - joints stiffen

Which of the following increase the likelihood of injury? (Mark all that apply). - exercising every once and a while, without consistency - exercising without warming up - exercising as a part of a regular fitness program - exercising while sick

- exercising every once and a while, without consistency - exercising without warming up - exercising while sick

The dimensions of frequency, intensity, time, type, volume, and progression is commonly referred to by the acronym _______ - ____

- FITT-VP

______ refers only to the body's content of muscle, bone, and water. - Physical composition - Fat-free mass - Body mass index - Body composition

- Fat-free mass

______ is the training principle that the body adapts to the particular type and amount of stress placed on it. - Progressive overload - Target heart rate - Reversibility - Specificity

- Specificity

True or false: Regular physical activity and exercise can improve sleep quality. - True - False

- True

How is muscular endurance developed? - by stressing the muscles with a greater load than they are used to - by holding stretches for long periods of time - by lifting the same amount of weight at the same number of repetitions for a year - by participating in aerobic activity and avoiding anaerobic activity

- 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? - physical fitness - cardiorespiratory endurance - muscular endurance - muscular strength

- cardiorespiratory endurance

What are long-term effects of exercise on the human body? (Mark all that apply). - decreased body fat - increased heart rate - reduced risk of colon cancer - improved self-image

- decreased body fat - reduced risk of colon cancer - improved self-image

What are examples of vigorous activity? (Mark all that apply). - moving heavy furniture - cycling up a steep hill - washing windows - running

- moving heavy furniture - cycling up a steep hill - running

Which term refers to the amount of force a muscle can produce with a single maximum effort? - cardiorespiratory endurance - muscular strength - muscular endurance - flexibility

- muscular strength

What are examples of physical activity? (Mark all that apply). - watching television - walking up a flight of stairs - running a mile - reading emails or texts - a five-mile bike ride

- walking up a flight of stairs - running a mile - a five-mile bike ride

Place in order the steps of the process that transports oxygen through the human body, with the first step at the top. - 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.

1. A breath is taken and oxygen enters the lungs. 2. Oxygen is picked up by red blood cells and transported to the heart. 3. The heart pumps oxygenated blood to organs and tissues that use it.

What is the term that refers to exercise that forces muscles to contract against increased resistance? - isometric (static) exercise - target heart rate zone - resistance exercise - isotonic (dynamic) exercise

- resistance exercise

The training principle that refers to fitness improvements that are lost when demands on the body are lowered is called - recovery. - specificity. - reversibility. - power.

- reversibility.

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 - flexibility. - exercise prescription. - overload. - specificity.

- specificity.

Muscular _____________ is the amount of force a muscle can produce with a single maximum effort.

- strength

What is not a type of exercise that contributes to cardiorespiratory endurance? - jogging - bicycling - swimming - stretching

- stretching

Which exercise will help ensure a healthy range of motion for all major joints? - running - stretching - weight lifting - anaerobic exercises

- stretching

In a fitness training program, which phase is characterized by an increase in fitness level? - the termination phase - the maintenance phase - the beginning phase - the progress phase

- the progress phase

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? - 75 minutes - 150 minutes - 60 minutes - 20 minutes

- 150 minutes

When a person stops exercising, up to _______ % of fitness improvements are typically lost within two months.

- 50

What are the effects of not challenging a body physically? - Bones lose their density, joints stiffen, and muscles become weak. - Cognitive functioning and memory function increase. - Balance and skeletal support are improved. - Back and leg pain decrease.

- Bones lose their density, joints stiffen, and muscles become weak.

Why is muscular endurance important? (Mark all that apply). - improves joint flexibility - improves posture - improves sports performance - helps people cope with daily physical demands

- improves posture - improves sports performance - helps people cope with daily physical demands

What is not a long-term effect of exercise on the human body? - improved ability to extract oxygen from air during exercise - improved self-image - increased blood volume and capillary density - decreased body fat - increased heart rate

- increased heart rate

During the ______ phase, fitness is sustained over a period of time. - progress - beginning - maintenance

- maintenance

What is flexibility? - the ability of a muscle or group of muscles to remain contracted - the ability to move joints through their full range of motion - the amount of force a muscle can produce with a single maximum effort - the body's ability to respond or adapt to the demands and stress of physical effort

- the ability to move joints through their full range of motion

After oxygen has entered the lungs and has been picked up by red blood cells, to where is the oxygenated blood transported? - the muscles - the organs - the tissues - the heart

- the heart

What are guidelines for injury prevention? (Mark all that apply). - return to normal exercise before an injury is completely healed - use proper body mechanics when lifting - use proper equipment - warm up thoroughly before exercise - exercise at the same time every day - stay in condition

- use proper body mechanics when lifting - use proper equipment - warm up thoroughly before exercise - stay in condition

Running, playing sports and swimming laps are all examples of what intensity of physical activity? - vigorous - moderate - light

- vigorous

Health-related ____________ refers to the physical capabilities that contribute to health, including flexibility and cardiorespiratory endurance.

- fitness

_______________ is an imbalance between training and recovery.

- Overtraining

What are the benefits associated with warming up? (Mark all that apply). - helps your body to move gradually from rest to exercise - allows the heart to return to resting levels - decreases the chance of injury - elevates muscle temperature - prevents the spread of synovial fluid throughout the joints

- helps your body to move gradually from rest to exercise - decreases the chance of injury - elevates muscle temperature

Which major groups of muscles should be stretched during flexibility exercises? (Mark all that apply). - hip - wrist - leg - shoulder

- hip - leg - shoulder

Overtraining can lead to which of the following? (Mark all apply). - illness - excessive fatigue - metabolic stability - injury

- illness - excessive fatigue - injury