PED 101 Final: Chapter 2
General recommended guidelines for water intake prior to exercise are approximately ___ ounces of fluid 2 to 3 hours before exercise and ____ounces 10 to 20 minutes prior to exercise
18; 8
According to the physical activity pyramid, individuals should work on muscular fitness
2 days per week
If you have a light snack prior to exercising, it should be consumed at least ______ minutes prior to beginning the activity.
30
Stationary cycling at a moderate level would be equivalent to approximately ________ METS.
4
Resistance training intensity is usually measured by the
amount of weight lifted
If you take either prescription or over-the-counter medications, before exercising you should
ask a physician about potential side effects
A primary purpose of the general cool-down is to slowly return ____ back to resting levels
breathing rate
Which of the following is a purpose of the exercise warm-up?
increase muscle elasticity
The mode of activity chosen is known as
type
How long should the exercise-to-rest transition take?
5 to 15 minutes
When planning your fitness program, which of the following is the best question to ask yourself?
What motivates me?
The maintenance of equilibrium is
balance
The FITT formula is used to
design a safe and effective exercise program
Which of the following conditions would always require a medical clearance before exercising
diabetes
Aerobic exercise, weight lifting, and yoga are all examples of
exercise training
T/F: During resistance training, the majority of the training adaptations occur during the workout.
false
T/F: External exercise rewards commonly involve feeling better about yourself, feeling healthier, and having better life satisfaction from exercising
false
T/F: Individuals with significant bone or joint problems should develop a workout plan focusing on high-impact exercises.
false
T/F: It is more difficult to decide to change a behavior than to commit to changing it.
false
T/F: People who are underweight are at a higher risk for musculoskeletal injuries because of increased stress on their muscles and joints
false
T/F: The exercise-to-rest transition during the cool-down should last at least 20 minutes.
false
T/F: The most important aspect of proper footwear is the cost of the shoe.
false
The times per week that an activity is performed is known as
frequency
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
If you understand your ________, you can plan activities in a way that makes you more likely to stick with the program.
motivations
The ability of your muscles to contract repeatedly over time is known as
muscular endurance
Physical fitness is the ability to
perform moderate to vigorous physical activity without undue fatigue
The most important aspect of footwear is
proper fit
T/F: The chances of dehydration affecting performance are greater than the chances of food intake affecting performance.
true
T/F: The farther away an exercise facility is from your home, school, or work, the less likely you are to use it.
true
T/F: To successfully stick with a fitness program, you must incorporate it into your schedule.
true
Both the American College of Sports Medicine and the U.S. Department of Health and Human Services recommend at least ________ minutes of exercise daily for youth under the age of 18
60
Adaptation is defined as
a change in the body as a result of overload.
Exercise is a subset of physical activity that is
done specifically to achieve or maintain fitness
T/F: You live in a part of the country where it rains much of the time, which keeps you from being able to go for a nice run outside. The rain is an example of a personal barrier to physical activity
false
The components of the FITT formula are
frequency, intensity, time, and type
To counter a lack of motivation, you should choose exercise that is
fun and convenient
Bettina has been exercising for a few weeks and is becoming adjusted to her current intensity level. To improve further, she must
increase her overload training
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
Golf, tennis, and soccer are all examples of
lifestyle physical activities.
The principle of rest and recovery is aimed at preventing
overtraining
Men over 45 and women over 55 should obtain ________ before beginning an exercise program.
permission from their doctor
________ barriers to physical activity include personal and physical factors affecting exercise participation.
personal
The ability to perform work or contract muscles with high force quickly defines
power
Which of the following is considered a skill-related component of physical fitness?
power
The time between a stimulus and response is
reaction time
When performing range-of-motion exercises, your movements should be ________ and ________.
relaxed; controlled
The principle that only the body systems worked during training will show adaptations is known as
specificity
The ability to perform a movement in a short period of time is
speed
The dose-response relationship states that the amount of adaptation you can expect from exercise directly relates to
the amount of overload incorporated into the program
The duration of the exercise is known as
time
T/F: Fitness gains diminish in about half the time it takes to acquire them.
true
T/F: Increased levels of body fat put an individual at risk for diabetes.
true
T/F: Individuals who are in wheelchairs may use most strength-training machines that involve a seated position.
true
T/F: Living in an area where there is great urban sprawl can reduce the likelihood that one will exercise regularly.
true
T/F: People who state that they don't have time for exercise may not consider exercise to be a top priority.
true