PE
________ is a component of spiritual wellness.
Altruism
Short-term, high-intensity training, such as sprinting, is known as
Anaerobic training
Type II muscle fibers (fast-twitch)
Are easily fatiguable
The maintenance of equilibrium is
Balance
An organized, deliberate effort to alter or replace a habit or activity is known as
Behavior change
An action plan, a list of support sources, and a public declaration of intent are all part of what strategy for change?
Behavior change contract
A muscle contraction with overall muscle shortening is
Concentric
Kristina's mom wants to begin an exercise program. However, she is overweight and concerned about the impact exercise might have on her knees. To decrease her chance of injury, Kristina might recommend that her mom try
Cross-training
Training that alternates exercise modes within a given program is
Cross-training
Which of the following would be considered an example of an aerobic activity?
Cycling
Sue derives satisfaction and self-esteem from her job, so she is experiencing a high level of ________ wellness.
Emotional
Aerobic exercise, weight lifting, and yoga are all examples of
Exercise training
The best way to keep yourself from doing the Valsalva maneuver is to
Exhale as you perform a lift
The dimensions of wellness are independent of one another and not interconnected. T/F
False
Your resting heart rate increases as your cardiorespiratory system becomes more conditioned. T/F
False
The times per week that an activity is performed is known as
Frequency
The components of the FITT formula are
Frequency, intensity, time, and type
The stable, constant internal environment that our body maintains at rest is known as
Homeostasis
Which of the following is the best specific, time-oriented goal for exercise?
I'll run 3 miles in 30 minutes by mid-July.
Aerobic exercise training has been shown to
Improve cognitive function
Which of the following may occur as the result of cardiorespiratory training?
Improved oxygen delievery to muscles
Which of the following is a purpose of the exercise warm-up?
Increase muscle elasticity
Jim and Steve have been working out together for 3 months. Although they have been doing the same workout, Steve has shown faster improvement. This difference in their responses to exercise illustrates the principle of
Individuality
Learning a second language is most likely to improve ________ wellness.
Intellectual
Training that alternates periods of high-intensity exercise with periods of lower intensity exercise or rest is known as
Interval training
John runs 3 miles, five days a week, because he enjoys the challenge and the way he feels afterward. John's reward for running is
Intrinsic
A muscle contraction with constant speed is
Isokinetic
A muscle contraction with no change in muscle length is
Isometric
Which of the following statements is true of the incidence of obesity in the United States?
It is steadily increasing.
Actions that can be performed daily by beginning exercisers are
Lifestyle physical activities
Gains in muscular endurance are best developed with
Lower resistance and more repetitions
Shaping is defined as
Making a series of small changes
The "M" in the "SMART" system for setting goals stands for which of the following?
Measurable
A group of obesity-related risk factors associated with heart disease and type 2 diabetes is known as
Metabolic Syndrome
The root cause of delayed onset muscle soreness is
Microdamage to muscles
An individual muscle cell within each skeletal muscle is called a
Muscle fiber
The principle of rest and recovery is aimed at preventing
Overtraining
Being physically fit, getting regular medical exams, and having a healthy diet are all components of ________ wellness.
Physical
Your friend is morbidly obese. When you express your concern to him about his health, he denies that his obesity will have any effect on his health and cites the example of his father, who is also obese and apparently healthy. Which stage of behavior change is your friend in regarding his obesity?
Pre-contemplation
People who have thought about what they might do to change a behavior and are within a month or so of taking action are in which stage of behavior change?
Preperation
Regular resistance training
Protects the body from injuries
The exchange of oxygen and carbon dioxide is called
Respiration
The degree to which a person believes in his or her ability to achieve a goal is known as
Self-Efficacy
A step-by-step process of making a series of small changes is known as which of the following?
Shaping
The ability to have satisfying interpersonal relationships is which of the following?
Social wellness
Skeletal muscles taper at the ends to form ________, which attach muscles to bones
Tendons
One advantage of a stability ball for resistance work is
The development of core strength
A group of repetitions is called a set. T/F
True
Age-related muscle loss can be slowed with resistance training. T/F
True
Cardiac output increases with training. T/F
True
Cardiorespiratory fitness has a protective effect against age-related declines in cognitive ability. T/F
True
Circuit training may consist of resistance training, aerobic training, or a combination of both. T/F
True
In the maintenance stage, people work to prevent relapse into old habits. T/F
True
It is easier to maintain cardiorespiratory fitness with shorter but more intense workouts. T/F
True
Lack of support and guidance can act as a barrier to behavior change. T/F
True
Studies have shown that exercise can reduce the symptoms of depression. T/F
True
The American College of Sports Medicine recommends 1-3 sets per resistance exercise for beginners. T/F
True
The leading causes of death for Americans overall are heart disease and cancer. T/F
True
The mode of activity chosen is known as
Type
Type I (slow-twitch) muscle fibers
Utilize oxygen to contract
Your body's maximal ability to utilize oxygen during exercise is known as
VO2max
When developing a training program for cardiorespiratory fitness, your intensity of exercise should be determined by
Your target heart rate
Cardiorespiratory fitness is defined as the
ability of the cardiovascular and respiratory systems to supply oxygen to muscles.
The cellular form of energy is known as
adenosine triphosphate (ATP)
A primary purpose of the general cool-down is to slowly return ________ back to resting levels.
breathing rate
The five health-related components of physical fitness are
cardiorespiratory endurance, muscular strength, muscular endurance, flexibility, and body composition.
When choosing resistance exercises to include in a beginning fitness program aimed at general muscular fitness,
choose 8-10 basic full body resistance exercises
Exercise is a subset of physical activity that is
done specifically to achieve or maintain fitness
To counter a lack of motivation, you should choose exercise that is
fun and convenient
A person with an internal locus of control
has a high level of self-efficacy.
To progress safely and improve fitness, it is recommended that you
increase overload frequency, intensity, or duration by no more than 10% each time you make changes in your program.
Hypertrophy is a physiological change resulting from resistance training that involves which of the following?
increased muscle cross-sectional area
An eccentric contraction occurs when a muscle
lengthens as it contracts
When assessing muscular strength, a 1 RM test
measures the maximum amount of weight that can be lifted one time.
Resistance exercises stress what aspect of the body?
musculoskeletal system
Muscular strength is defined as the ability
of a muscle to contract with maximal force
Muscular fitness is defined as the ability
of the musculoskeletal system to perform daily activities without undue fatigue
A subjective assessment of exercise intensity is
perceived exertion
Physical fitness is the ability to
perform moderate to vigorous physical activity without undue fatigue
A physically fit person is best defined as someone who
performs moderate to vigorous physical activity daily without undue fatigue.
Which of the following is a goal of Healthy People 2020?
promote quality of life, healthy development, and healthy behaviors across all life stages
The principle that states that training levels will decrease towards initial levels when training is stopped is known as
reversibility
Which is an advantage of using machine weights for resistance training instead of free weights?
safe and less intimidating for beginners
The principle that only the body systems worked during training will show adaptations is known as
specificity
With training, resting heart rate decreases. This is primarily the result of an increase in
stroke volume
Wellness is defined as
the optimal soundness of body and mind.
Muscular endurance is defined as the ability
to contract a muscle repeatedly over an extended period of time
The overload principle states that to see improvements in physical fitness, you must
train at a level that is greater than what your body is accustomed to
The American College of Sports Medicine recommends a target heart rate range of ________ of HRmax.
64-95%
Adaptation is defined as
A change in the body as a result of overload
Training that involves continuous activity sustained for 20 or more minutes is known as
Aerobic Training
ACSM recommends that adults perform at least ________ minutes of moderate physical activity per week.
150
According to the physical activity pyramid, individuals should work on muscular fitness
2 days per week
Jim has been jogging for 20 minutes per session and is now ready to increase his program. According to the 10 percent rule, Jim should increase his workout time by no more than
2 minutes
According to the American College of Sports Medicine the recommended frequency for cardiorespiratory exercise is
3-5 days per week
Sally is currently jogging 3 times per week for 30 minutes. She has become comfortable with this workout and now wants to increase her workout time. Using the principle of progression, Sally should increase her time to approximately ________ minutes.
33 minutes
When following a resistance-training program, it is important to let each muscle group rest for ________ before taxing it again with resistance exercises.
48 hours