PED 101

The dimensions of wellness are independent of one another and not interconnected.

false

Hypertrophy is a physiological change resulting from resistance training that involves which of the following?

increased muscle cross-sectional area

A muscle contraction with no change in muscle length is

isometric.

Fibrous tissues that connects bone to bone are called

ligaments.

The root cause of delayed onset muscle soreness is

microdamage to muscles.

A subjective assessment of exercise intensity is

perceived exertion.

Which of the following is considered a skill-related component of physical fitness?

power

With training, resting heart rate decreases. This is primarily the result of an increase in

stroke volume

The duration of the exercise is known as

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.

A group of repetitions is called a set.

true

Age-related muscle loss can be slowed with resistance training.

true

Type I (slow-twitch) muscle fibers

utilize oxygen to contract.

When developing a training program for cardiorespiratory fitness, your intensity of exercise should be determined by

your target heart rate.

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

Type II muscle fibers (fast-twitch)

are easily fatigable.

Which of the following would be considered an example of an aerobic activity?

cycling

The best way to keep yourself from doing the Valsalva maneuver is to

exhale as you perform a lift.

As muscle temperature increases, flexibility decreases.

false

Stretching should always be done to the point of pain.

false

The best time to stretch is just before a workout.

false

A person with an internal locus of control

has a high level of self-efficacy.

A physically fit person is best defined as someone who

has ideal body composition, flexibility, lung capacity, and muscular fitness levels.

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.

The prevalence of lower-back pain rises with

increased body fat.

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.

Gains in muscular endurance are best developed with

lower resistance and more repetitions.

Shaping is defined as

making a series of small changes.

An individual muscle cell within each skeletal muscle is called a

muscle fiber.

Resistance exercises stress what aspect of the body?

musculoskeletal system

Physical fitness is the ability to

perform moderate to vigorous physical activity without undue fatigue.

Being physically fit, getting regular medical exams, and having a healthy diet are all components of ________ wellness.

physical

Muscular endurance is defined as the ability

to contract a muscle repeatedly over an extended period of time.

The leading causes of death for Americans overall are heart disease and cancer.

true

How many minutes of moderate physical activity should an adult perform each week to maintain health?

150 minutes

According to the physical activity pyramid, individuals should work on muscular fitness

2 days per week.

According to the American College of Sports Medicine the recommended frequency for cardiorespiratory exercise is

3 to 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

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

The maintenance of equilibrium is

balance.

A muscle contraction with overall muscle shortening is

concentric.

Training that alternates exercise modes within a given program is

cross-training.

Which of the following is a purpose of the exercise warm-up?

increase muscle elasticity

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.

Actions that can be performed daily by beginning exercisers are

lifestyle physical activities.

A group of obesity-related risk factors associated with heart disease and type 2 diabetes is known as

metabolic syndrome.

Stretching that involves using voluntary contractions to help facilitate relaxation is known as ________ stretching.

pnf

The mode of activity chosen is known as

type.

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 primary purpose of the general cool-down is to slowly return ________ back to resting levels.

breathing rate

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.

Exercise is a subset of physical activity that is

done specifically to achieve or maintain fitness.

ACSM recommends that adults perform at least ________ minutes of moderate physical activity per week.

150

The American College of Sports Medicine recommends a target heart rate range of ________ of HRmax.

64-95%

Of the 20 different types of amino acids, ________ are considered essential.

9

________ is a component of spiritual wellness.

Altruism

Which of the following is the best specific, time-oriented goal for exercise?

I'll run 3 miles in 30 minutes by mid-July.

Which of the following statements is true of the incidence of obesity in the United States?

It is steadily increasing.

The "bad cholesterol," which leads to plaque deposits in blood vessels, is known as

LDL

In the maintenance stage, people work to prevent relapse into old habits.

True

Your body's maximal ability to utilize oxygen during exercise is known as

VO2max.

Adaptation is defined as

a change in the body as a result of overload.

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).

Training that involves continuous activity sustained for 20 or more minutes is known as

aerobic training.

Subunits of protein molecules are known as

amino acids

Short-term, high-intensity training, such as sprinting, is known as

anaerobic training.

An organized, deliberate effort to alter or replace a habit or activity is known as

behavior change

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.

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.

Your resting heart rate increases as your cardiorespiratory system becomes more conditioned.

false

The components of the FITT formula are

frequency, intensity, time, and type.

The times per week that an activity is performed is known as

frequency.

To counter a lack of motivation, you should choose exercise that is

fun and convenient.

The stable, constant internal environment that our body maintains at rest is known as

homeostasis

Which of the following may occur as the result of cardiorespiratory training?

improved oxygen delivery to muscles

Learning a second language is most likely to improve ________ wellness.

intellectual

A muscle contraction with constant speed is

isokinetic

An eccentric contraction occurs when a muscle

lengthens as it contracts

The "M" in the "SMART" system for setting goals stands for which of the following?

measurable

When assessing muscular strength, a 1 RM test

measures the maximum amount of weight that can be lifted one time.

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.

The principle of rest and recovery is aimed at preventing

overtraining.

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?

precontemplation

Which of the following is a goal of Healthy People 2020?

promote quality of life, healthy development, and healthy behaviors across all life stages

Regular resistance training

protects the body from injuries.

The exchange of oxygen and carbon dioxide is called

respiration.

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 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

The principle that only the body systems worked during training will show adaptations is known as

specificity.

Connective tissues that attach muscle to bone are called

tendons

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.

Wellness is defined as

the optimal soundness of body and mind.

Muscle injury can occur from quick, bouncy movements because

the stretch reflex is creating tension while the muscle is lengthening.

Cardiac output increases with training.

true

Cardiorespiratory fitness has a protective effect against age-related declines in cognitive ability.

true

Circuit training may consist of resistance training, aerobic training, or a combination of both.

true

It is easier to maintain cardiorespiratory fitness with shorter but more intense workouts.

true

Lack of support and guidance can act as a barrier to behavior change.

true

Strong core muscles can lead to increased performance levels in all of your activities.

true

Studies have shown that exercise can reduce the symptoms of depression.

true

The American College of Sports Medicine recommends 1-3 sets per resistance exercise for beginners.

true