HHE 270- CH 6 CONNECT

How often and how long should a person participate in moderate cardiorespiratory endurance exercise (e.g. walking briskly)?

five days a week, 30 min a day

Reduced anxiety and depression and improved self-image are all associated with which of the following?

participation in exercise

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

passive

While walking for exercise, many people use an _____ to count the number of steps they take.

pedometer

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

warm up by jogging or doing gentle stretches or lifting light weights, do not arch your back when lifting weights NOT: choose the heaviest weights available, breathe sporadically when you lift free weights

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

weight training

Why do men develop more muscle mass than women?

women produce only about 10% as much testosterone as men

Which of the following is recommended by the ACSM when stretching?

2 to 4 repetitions of each stretch, for a total of 60 seconds per stretch

The ACSM recommends that you do stretching exercises at least ____ days a week.

2-3

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

30 minutes

Inactive people who wish to increase their amount of walking to 10,000 steps a day, should set goals to increase their daily walking by ______ at a time.

500 steps

Frequency, Intensity, Time, and Type are together known as this principle.

FITT

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

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

To improve your cardiorespiratory function, experts recommend that you exercise...

at least twice a week

Which of the following are aerobic activities the need to be performed for longer durations before they yield the cardiorespiratory benefits of continuous sustained intensity, such running?

basketball, tennis, soccer NOT: rowing

Which of the following are benefits of muscular fitness?

better bone density, decreased anxiety NOT: reduced lean body mass, lighter, less dense bones

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

body composition, muscular strength, cardiorespiratory fitness NOT: genetic immunity, articulation agility

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

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

cardiorespiratory fitness

Functional strength training is another name for...

core-strength training

Which of the following are true regarding the cognitive benefits of exercise?

evidence shows aerobic exercise may help prevent cognitive disorders such as Alzheimer's, some studies suggest exercise might be beneficial to the brain NOT: inactive individuals are 10 times as likely to develop Alzheimer's, studies show that excessive exercise can damage cognitive functioning and cause memory loss

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

exergames may change a person's attitudes about physical activity, exergames allow you to track the calories you burn while playing the games NOT: people using exergames are likely to engage in more social activity during a workout than the average person, exergaming is an ideal replacement for outdoor play and physical activity

What is the importance of flexibility exercises?

flexibility exercises are important for maintaining the normal range of motion in the major joints of the body

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

get up and manually change the tv channels instead of using a remote, walk around while checking phone messages NOT: use a computer instead of watching TV, wear ankle weights while sitting at your desk

What do the letters FITT represent?

how often and how intensely you exercise, the types and duration of exercise you do NOT: the organs in the body that benefit from exercise, initials from the names of famous fitness trainers

Which of the following are true regarding exercise programs that incorporate unstable surfaces?

in theory, the use of unstable surfaces helps build strength more efficiently, training devices include balance boards, tilt desks, and trampolines NOT: there is very little risk of injury when training on unstable surfaces, there is scientific evidence that suggests unstable surfaces are better for training than stable surfaces

Scientists caution against using drugs or dietary supplements that allegedly enhance athletic performances because such drugs and supplements...

lack adequate data concerning potential side effects

Lean body mass includes which of the following?

ligament, muscle, bone NOT: fat cells

Once you have achieved a satisfactory level of cardiorespiratory fitness, continuing the same level of workout would..

maintain your current fitness level

The amount of work performed by muscles in a given period of time is known as...

muscular power

Also known as weight or resistance training, strength training develops...

muscular strength

Excess body fat is linked to...

obesity, diabetes NOT: high levels of fitness, hypothermia

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

parking the car close to your destination IS: taking stairs instead of elevator when going up several floors, increasing speed when taking the dog for a walk, riding a bike to run errands

One of the best ways to add muscle mass is through...

participating in a physical activity

The ability of the body to meet physical demands is called...

physical fitness

Which of the following is the best way to add muscle mass?

resistance or strength training NOT: aerobic exercises, adding supplements such as creatine, consuming an extra 1,000 calories a day without exercising

Power, balance, speed, coordination and reaction time are components of this type of fitness.

skill-related

Which of the following are recommendations for developing your own cardiorespiratory training program?

start out slowly, select activities you enjoy, choose activities that are compatible with your daily schedule NOT: exercise less intensely each day to prevent muscle injury

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

stronger immune system, longer lifespan NOT: more shallow breathing, new cell growth in the hippocampus

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

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

time, or how long you should exercise

Cross training is a type of training that...

uses several types of training to reach one specific fitness goal

Which of the following are true about gaining muscle tissue?

you must consume additional calories to support the formation of new muscle, a reasonable goal is a weight of a half pound of a pound per week NOT: you should avoid weight training because it does not affect the muscles, you should exercise less and consume fewer calories to build muscle tissue

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

composition

Musculoskeletal fitness, body composition, and cardiorespiratory fitness are components of this type of fitness.

health-related

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

higher

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

stretching