Fitness

*Weight gain supplements used without activity still provide the desired pounds of extra weight. true false

false

HRR formula to calculate THR

THR = X% (MHR - RHR) + RHR ex: Serena is 2o years old and just starting a cardiorespiratory training program. Her THR goal is 60 to 80 percent, and she has an RHR of 70. -> For a 60 percent: 0.6(200-70) + 70 = 148

__________ fitness, in general, is the ability of the body to respond to the physical demands placed upon it.

physical

Strategies for preventing overheating in extreme heat include which of the following? Multiple select question. skin wetting resting in a cool environment exerting harder than normal drinking less water

skin wetting resting in a cool environment

The expenditure of energy in activities other than exercise is known as non-exercise activity fitness. hypothermia. endurance. thermogenesis.

thermogenesis

*Hypothermia symptoms include shivering, feelings of euphoria, and disorientation. true false

true

*Physical activity has been shown to have little influence on mood. true false

true

Plasma _____ , is the body's concentration of salt and other blood-soluble components.

osmolality

During an intense workout, a feeling of pain or pressure in the left arm or shoulder could be a sign of ______. a stroke overexertion fatigue fitness

overexertion

Any time the body is involved in movement of any kind, it is said to be engaged in ______. cardiovascular fitness physical suspension physical activity aerobic fitness

physical activity

**Fluid loss while exercising in the winter can be very high because the air is cold and dry and requires the body to humidify and warm it. true false

true

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

frequency

When exercising in very hot conditions, you should drink 4 to 8 ounces of fluids every ______. 30 minutes hour 45 minutes 15 minutes

15 minutes

The Department of Health and Human Services, in 2018, issued guidelines that suggest that adults accumulate how many minutes of moderate-intensity exercise each week? 50 100 150 200

150

Moderate-intensity activity results in which of the following? rapid breathing being unable to talk while exercising breaking a sweat a noticeable decrease in heart rate

breaking a sweat

Application of ice tubs, ice sleeves or cuff, as well as cryosaunas and cryochambers are all types of _______ therapy.

cold

Benefits of a warm-up include which of the following? improved performance reduced likelihood of injury slowing of the cardiorespiratory rate decreasing contraction in the muscles

improved performance reduced likelihood of injury

Types of aerobic exercises that require sustained intensity with little variability in heart rate response include ______. Multiple select question. running rowing basketball tennis

running rowing

The ACSM recommends that you do stretching exercises at least ______ days a week. six one to two four to five two to three

two to three

Resistance training should be done ______. twice a day once a week every 10 to 12 days two or three times a week

two or three times a week

Frequency, intensity, time, and type are together known as this principle. FACE FLEX FITT FORCE

FITT

The American College of Sports Medicine recommends that people exercise at a THR between ________ percent and ________ percent of their maximum heart rate. 10; 20 55; 80 40; 55 20; 45

55; 80

When doing strength training, you should exercise ______. a)only the upper body if you are using free weights b)every muscle group regardless of what type of weights you are using c)all muscles only if you are using weight machines d)only the lower body if you are using weight machines

b)every muscle group regardless of what type of weights you are using

In order to make sure they have enough reserve energy for their sport, athletes must replenish muscle stores of glycogen. This is why they should eat a ______. high-fat diet high-liquid diet high-carbohydrate diet high-protein diet

high-carbohydrate diet

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

higher

If you exercise in excessively cold weather, you might experience dangerously low body temperature, shivering, feelings of euphoria, and disorientation. These are all symptoms of ______. sprains exhaustion hypothermia dehydration

hypothermia

Improved muscular fitness can often decrease bone mineral density. increase lean body mass. increase anxiety and depression. lead to osteoporosis.

increase lean body mass.

**You can turn light activity into moderate activity by increasing the warm-up time. duration. number of activities. intensity.

intensity. ??

Miguel is a stocky, muscular young man who tends to gain muscle more easily than his roommate, Omid, who is tall and thin. What is Miguel's body type? endomorphic mesomorphic ectomorphic

mesomorphic

Which of the following are the two main components of muscular fitness? muscular endurance less dense bones lean body mass muscular strength

muscular endurance muscular strength

The amount of work performed by muscles in a given period of time is known as ______. muscular power muscular resistance weight power kinetic yield

muscular power

Also known as weight or resistance training, strength training develops neural responses. muscular strength. blood toxicity. hormonal secretions.

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. cross neuromotor fitness muscle power aerobic neuromotor fitness

neuromotor fitness

One benefit of exergames and other similar fitness technology is that they ______. stimulate positive feelings about exercise encourage more face-to-face socialization make people realize that they can be healthy without technology are available at no cost

stimulate positive feelings about exercise

Which of the following types of exercise has the primary purpose of ensuring a healthy range of motion? weight lifting stretching anaerobic exercises running

stretching

Which of the following are physical, as opposed to cognitive, benefits of exercise? Multiple select question. stronger immune system more shallow breathing new cell growth in the hippocampus longer lifespan

stronger immune system longer lifespan

Which of the following conditions are overuse injuries of the soft tissue? appendicitis fracture tendinitis bursitis

tendinitis bursitis

Men and women with mesomorphic bodies have higher levels of ______ , which gives them a greater ability to build muscle.

testosterone

To improve your cardiorespiratory function, experts recommend that you exercise ______. once every two weeks at least twice a week once a week immediately when you wake up

at least twice a week

Which of the following statements regarding the cognitive benefits of exercise are accurate? Multiple select question. a)Studies show that excessive exercise can damage cognitive functioning and cause memory loss. b)Evidence shows aerobic exercise may help prevent cognitive disorders such as Alzheimer's. c)Inactive individuals are 10 times as likely to develop Alzheimer's. d)Some studies suggest exercise might be beneficial to the brain.

b)Evidence shows aerobic exercise may help prevent cognitive disorders such as Alzheimer's. d)Some studies suggest exercise might be beneficial to the brain.

Which of the following are true about getting more fit and experiencing progress in your training? Multiple select question. a)People in their twenties generally adapt to a cardiorespiratory activity workload in four or five months. b)You need to increase activity workload from time to time. c)You should maintain the same level of workout to experience progress. d)It takes older people longer to achieve progress and adapt to a workload.

b)You need to increase activity workload from time to time. d)It takes older people longer to achieve progress and adapt to a workload.

Which of the following is the most accurate way to calculate your target heart rate? the Gulati heart rate formula the heart rate reserve method the Harvard Health Studies formula as a percentage of maximum heart rate

the heart rate reserve method or HRR

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

time

Neuromotor fitness includes prioperceptive training, which is teaching your body ______. to metabolize carbohydrates in new, more efficient ways to endure extreme physical pain to allow its different parts to function independently of the others to recognize where all of its parts are during movement

to recognize where all of its parts are during movement

*Many communities are adopting public policies and passing laws that encourage physical activity. true false

true

*People who sit for long periods of time are at a higher risk for heart disease, diabetes, and premature death. true false

true

If correctly fitted and worn, an N95 respirator mask can filter out 95 percent of the solid particles and liquid droplets suspended in the atmosphere that are believed to transport the coronavirus, which causes COVID-19. true false

true

Which one of the following is recommended by the ACSM when stretching? two to four repetitions of each stretch, for a total of 60 seconds per stretch two or three repetitions of each stretch, for a total of 30 seconds six repetitions of each stretch, for a total of 30 seconds. a single repetition of each stretch, for a total of 2 minutes

two to four repetitions of each stretch, for a total of 60 seconds per stretch

When you stretch a muscle until it feels tight, hold the stretch until the muscle tension decreases, and then stretch a little farther, you are doing this kind of stretching. pulmonary passive static latent

static

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. It focuses on exercising doing only two training activities. It is designed to help you ignore any injuries or pain.

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

Developing muscular endurance requires exercising at ______ intensity for a longer period of time. a higher a variable an equivalent a lower

a lower

*Mandy, age 25, wants to lose some weight she gained over the holiday season. Mandy's resting heart rate is 75 and her target heart rate objective is 75 percent. Using the maximum heart rate formula, what is Mandy's target heart rate for exercise?

146

At what age do we achieve peak bone mass? 10 20 30 40

30

When considering the time element of the FITT principle for cardiorespiratory training, what is a good average duration for an exercise session? 60 minutes 75 minutes 15 minutes 30 minutes

30 minutes

Skipping workouts is likely to result in which of the following? a reduction in lean muscle mass lower muscle insulin sensitivity a greater decrease in strength than in endurance a lower body-fat percentage

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

Which of the following statements about fitness video games (exergames) are true? (Choose every correct answer.) a)Exergames allow you to track the calories you burn while playing the games. b)Exergaming is an ideal replacement for outdoor play and physical activity. c)People using exergames are likely to engage in more social activity during a workout than the average person. d)Exergames may change a person's attitudes about physical activity.

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

Which of the following statements about fitness video games (exergames) are true? (Choose every correct answer.) a)Exergames may change a person's attitudes about physical activity. b)Exergaming is an ideal replacement for outdoor play and physical activity. c)People using exergames are likely to engage in more social activity during a workout than the average person. d)Exergames allow you to track the calories you burn while playing the games.

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

Which of the following statements best describes research about the fascia and its functions? a)Research on facia has only recently begun and there is no body of empirical evidence as of yet. b)Massage of the fascia helps the body rid itself of toxins. c)There is research to support the claim that there is a neural connection between the muscles and the brain that signals the muscles to relax.

a)Research on facia has only recently begun and there is no body of empirical evidence as of yet.

*Which of the following statements about changing one's lifestyle to be more active is FALSE? a)The termination stage comes when an individual becomes unable to do the activity. b)Self-assessment is critical in the preparation stage. c)When you have been physically active almost every day for at least 6 months, you are in the maintenance stage. d)Goal setting is essential in the action stage.

a)The termination stage comes when an individual becomes unable to do the activity.

Cooling down with a low-intensity activity after a workout enables ______. a)blood vessels to return to their normal size to prevent blood from pooling the in the extremities b)heavier, more rapid breather to occur and the respiratory system to work harder c)muscles to stretch further to increase the body's flexibility d)the heart to pump faster to carry nutrients through the blood

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

A longer lifespan and improved functioning of most systems in the body are all physical benefits a person can attain from physical ______. illness rest activity inertia

activity

Exercise is especially beneficial for people with disabilities since immobility or inactivity may ______. trigger dangerous levels of dehydration aggravate the original disability lead to cognitive disorders increase the risk for secondary health problems

aggravate the original disability increase the risk for secondary health problems

People can get a cardio workout by making impact-free, continuous circular strides on ______. an inclined ramp a rubber track a treadmill an elliptical

an elliptical

Which of the following statements are true of soft tissue injuries? a)It is safe to return to a full exercise program before the injuries have healed. b)They should immediately be treated with medication. c)They include tears, sprains, and strains. d)A specific activity incident usually causes them.

c)They include tears, sprains, and strains. d)A specific activity incident usually causes them.

Which of the following is a description of muscular strength? a)a muscle's capacity to exert force repeatedly or to sustain strength over a certain span of time b)a muscle's capacity to move through an extended range of motion c)a muscle's capacity to exert force against resistance in a single, all-out effort d)a muscle's capacity to move as quickly as possible from one point to another

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

High-intensity interval training (HIT) is ______. a)the use of electrical stimuli to contract muscles b)an exercise program that alternates between a week of intense aerobic exercise and a week of flexibility exercise c)a workout that switches between hard and easy exercise levels d)a form of sustained high-level aerobic exercise

c)a workout that switches between hard and easy exercise levels

Cardiorespiratory fitness is important because it a)blocks the body's glands from producing hormones. b)rests the heart and lungs while exercises are performed. c)allows the blood to carry oxygen and nutrients to the body. d)stretches the small muscles of the body.

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

What do the letters in FITT represent? Multiple select question. a)the organs in the body that benefit from exercise b)initials from the names of famous fitness trainers c)how often and how intensely you exercise d)the types and duration of exercise you do

c)how often and how intensely you exercise d)the types and duration of exercise you do

Exercising after you study can help you remember what you learn by ______. a)lowering levels of the neurotransmitter acetylcholine b)pruning the branching of nerve cells in the brain c)mimicking strong emotion d)raising body temperature to kill memory-blocking pathogens

c)mimicking strong emotion

In the FITT principle, one T stands for type and the other stands for ______. a)ten, the maximum number of minutes you should exercise each day b)Tuesday and Thursday, the two most important days to exercise c)time, or how long you should exercise d)the temperature at which you should exercise

c)time, or how long you should exercise

Healthy people who walk 10,000 steps per day ______. will lose five pounds per week do not get Type 2 diabetes are immune from heart attack and stroke can maintain their weight

can maintain their weight

Jogging, cycling, swimming, and aerobic dance are all activities that lead to improvement of this type of fitness cardiothoracic cardiorespiratory ambulatory uneven surface

cardiorespiratory

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

cardiorespiratory

The ability of the heart and lungs to provide oxygen and nutrients to muscles and cells is called ______. overall flexibility neurological signaling bodily balance cardiorespiratory fitness

cardiorespiratory fitness

The erector spinae, gluteus maximums, hamstrings, trapezius, posterior deltoids, and gastroc/soleus complex muscles together form the posterior ____

chain

Pilates is a popular set of exercises that are designed to strengthen the ______. arms legs core shoulders

core

Stability balls, resistance cords, and Pilates are all used in ______ training. Multiple choice question. speed flexibility weight core-strength

core-strength

Functional strength training is another name for ______. core-strength training cardiorespiratory training neurological training outer-limb training

core-strength training

What did the FDA have to say about cryotherapy in 2016? a)It can be effective but only within very strict age and weight limits. b)It is most effective when used in a targeted area rather than a full-body approach. c)It is best used for anti-aging treatment rather than weight loss. d)It is not supported by empirical evidence and may not be safe.

d)It is not supported by empirical evidence and may not be safe.

Which of the following describes muscular endurance? a)a muscle's capacity to move as quickly as possible from one point to another b)a muscle's capacity to move through an extended range of motion c)a muscle's capacity to exert force in a single, all-out effort d)a muscle's capacity to exert force repeatedly or to sustain strength over a certain span of time

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

A workout in the cardio program called high-intensity interval training (HIT) ______. a)forces a person to achieve maximum heart rate repeatedly b)involves at least one hour of continuous hard exercise c)allows the body to get used to one optimal level of exercise effort d)incorporates ten sets of short-duration hard exercises followed by easy exercises

d)incorporates ten sets of short-duration hard exercises followed by easy exercises

Once you have achieved a satisfactory level of cardiorespiratory fitness, continuing the same level of workout would ______. a)diminish your ability to balance b)create dramatic weight loss even if you eat unhealthy foods c)allow you to gain muscle mass d)maintain your current fitness level

d)maintain your current fitness level

An advantage of ellipticals for exercise equipment is ______. decreased impact on joints an unlimited range of motion ability to precisely calculate calories burned familiarity with their motion

decreased impact on joints

A structured, planned physical activity that is done to improve fitness is called ______. resistance endurance exercise intensity

exercise

People can train for muscular power by ______. preventing muscles from contracting preventing muscles from stretching exercising faster exercising slower

exercising faster

**It is not possible to achieve significant cardiorespiratory improvements by exercising for only 10 minutes at a 90 percent intensity level. true false

false

There is mounting empirical evidence that infrared heat provides special assistance to flush the body of toxins. True False

false

**Walking 10,000 steps a day can help people maintain and control their current weight. true false

false ??

The inability to continue exercising at a desired level of intensity, whether for psychological or physiological reasons, is known as ______. fitness stress fatigue overcompensation

fatigue

*Zander, a 27-year-old male, begins a cardiovascular training program. To achieve the maximum benefits from exercise, how often will he need to increase the intensity and duration of his workout? once a week once every two weeks once every three weeks once a month

once every two weeks

What is hyponatremia? an inability to process liquids lack of hydration overhydration (water intoxication) improper hydration with sports drinks

overhydration (water intoxication)

The target heart rate zone is the range of exercise intensity that allows you to stress your cardiorespiratory system for optimal benefit without ______. breaking a sweat overloading the system inhaling for air straining your small muscles

overloading the system

Which of the following examples is the least effective in making daily activities more active? increasing speed when taking the dog for a walk parking the car close to your destination taking the stairs instead of elevators when going up several floors riding a bike to run errands

parking the car close to your destination

When a partner applies pressure to your muscles to produce a stretch, you are participating in ______ stretching. passive static active dormant

passive

The muscles on your backside from your head to your feet are called the _____ chain. priapic posterior pulmonary prostrate

posterior

The muscles on your backside from your head to your feet are called the _____ chain. pulmonary posterior priapic prostrate

posterior

Expending 2,000 calories per week is recommended to ______. prevent early death rapidly lose weight increase muscle power reverse heart disease

prevent early death

*Resistance training and other exercise lends themselves to all of the following health benefits EXCEPT reducing obesity. improving quality of life. preventing cancer. preventing osteoporosis.

preventing cancer.

How is duration measured in strength training? resistance intensity weight repetitions

repetitions

Which of the following are aerobic activities that need to be performed for longer durations before they yield the cardiorespiratory benefits of continuous sustained intensity? Multiple select question. soccer basketball running walking

soccer basketball

Cross training is a type of training that ______. involves building skills and expertise in one sport exercises one set of muscles repeatedly instead of all muscles is used exclusively for athletes with disabilities uses several types of training to reach one specific fitness goal

uses several types of training to reach one specific fitness goal

Which of the following types of exercise are designed for strength training? (Choose every correct answer.) endurance swimming using exercise resistance machines running long distances using free weights

using exercise resistance machines using free weights

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 wear ankle weights while sitting at your desk use a computer instead of watching television get up and manually change television channels instead of using remote controls

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

Which of the following exercises are essential for bone growth earlier in life and slowing of bone loss later in life? Multiple select question. walking weight training swimming bike riding

walking weight training

*The four components of cardiorespiratory training do NOT include frequency. weight. time. type

weight