Lifetime Fitness Test 1 Reviw

List five ways you can enhance daily NEAT

1. Stand or pace while talking on the phone 2. When reading a book, get up and move every 6-10 pages 3. Use a stability ball for a chair 4. Whenever feasible, walk while conversing or holding meets 5. Walk to classmates' homes or coworkers' offices to study or discuss matter with them instead of using the phone, email, or computer

After exercising, the cool-down phase should be at least __ minutes

10

Flexibility development guidelines indicate that the final position for each exercise should be held for ____ seconds.

10-30

Adults should do ____ minutes a week of moderate-intensity aerobic physical activity.​

150

Flexibility exercises should be conducted a minimum of __ days per week

2 to 3

According to the BMI, the lowest risk for chronic disease is in the ____ range.​

22 to 25

Essential fat constitutes about ____ percent of the total weight in men and ____ percent in women.

3; 12

At about 50 percent intensity, the recommended duration of cardiorespiratory training is ____ minutes per day

60

BMI is calculated by multiplying your weight in pounds by ____ and dividing this figure by the square of the height in inches

705

In general, what is the single most important component of health-related physical fitness?​

Cardiorespiratory Endurance

What is the ability of the heart, lungs, and blood vessels to supply oxygen to the cells to meet the demands of prolonged physical activity?

Cardiorespiratory Endurance

The Harvard alumni study showed that as the amount of weekly physical activity increased, the risk of ____ decreased

Cardiovascular Deaths

What is the leading cause of death in the United States

Cardiovascular disease

Which activity will most likely promote cardiorespiratory endurance?​

Cross-Country Skiing

Exaggerating a kicking action, walking lunges, and arm circles are all examples of __ stretching

Dynamic

Goals that someone else sets for you are more motivational than goals you set for yourself.

False

Stretching refers to the same activity as a warm-up.​

False

The 1.0-Mile Walk Test alone can determine an individual's overall level of fitness.​

False

The majority of all low back problems in the United States stem from genetic factors.​

False

Scientists from the National Institute of Aging believe that in the coming decades the average life-span may decrease by as much as ____ years.​

Five (5)

The human body burns about __ calories for each liter of oxygen consumed

Five(5)

Sports medicine specialists believe that many muscular/skeletal problems and injuries, especially in adults, are related to a lack of ____.

Flexibility

Which training mode requires that the individual balance the resistance through the entire lifting motion?​

Free Weights

The Modified Sit-and-Reach Test is used to assess ____ flexibility.​

Hamstring and Low back

Strength gains with ____ training are specific to the angle of muscle contraction

Isometric

A recent report by the organization for Economic Cooperation and Development found that the United States had the highest rates of __ among all 36 OECD countries

Malnutrition

Which muscular endurance test is done by men only?​

Modified Dip

The ability of a muscle to exert submaximal force repeatedly over time is known as ____.​

Muscular Endurance

Which health-related component of physical fitness seems to be the most important in the older-adult population?​

Muscular Strength

If you engage in a diet and exercise program, you should repeat body composition measurements about ____ to monitor changes in lean and fat tissue

Once a month

When strength training for general fitness, the recommendation is ____ sets per exercise.​

One to Three

Before you engage in an exercise program or participate in any exercise testing you should fill out the ____.​

Physical Activity Readiness Questionnaire

Exercise is a type of physical activity that requires

Planned, structured, and repetitive bodily movement to improve or maintain one or more components of physical fitness

What are SMART goals?

Specific, measurable, attainable, realistic, time-specific

Brenda's arm will be in a cast for six weeks. What will most likely happen to the muscle cells in her arm?

They will atrophy and she will lose strength

The leading cause of preventable deaths in the United States is __

Tobacco Use

Exercise duration should be increased gradually to avoid undue fatigue and exercise-related injuries.

True

Faulty posture and weak and inelastic muscles are among the leading causes of chronic low back problems

True

Good muscular strength can improve bone density and help prevent osteoporosis.

True

In isolated instances, a qualified physical therapist may select one or a few contraindicated exercises to treat a certain injury or disability in a carefully supervised setting

True

Lean body mass is equivalent to body weight minus fat weight.

True

Moderate physical activity has been dined as any activity that requires an energy expenditure of 1,000 calories a week

True

Muscles have to be overloaded for them to develop.

True

The leading causes of death in the United States today are life-style related.

True

Too much flexibility leads to unstable and loose joints, which may actually increase the injury rate.​

True

When you do flexibility exercises, the intensity of each stretch should be only to the point of mild discomfort or mild tension at the end of the range of motion.

True

Goals that are __ set you up for failure, discouragement, and loss of interest.

Unattainable

Cardiorespiratory endurance is determined by__

VO2max

What term refers to the constant and deliberate effort to stay healthy and achieve the highest potential for well- being

Wellness

Which protein source has been shown to be the most effective type of protein for strength development and myofibrillar hypertrophy?

Whey