PED100 Midterm
...
50% of the people use up about 97% of the health care dollars.
Wellness
A constant and deliberate effort to stay healthy and achieve the highest potential for well-being.
60-80
A estimated, ____% of Americans will suffer from chronic back pain in their lives.
Flexibility
A health-related physical fitness component.
8 minimum
A minimum of ___ weeks of training is required to experience significant strength gains.
Interval Training
A repeated series of exercise work bouts interspersed with low intensity or rest.
Run Against
A runner should ____ traffic.
Agility
A skill-related fitness component.
Dynamic Exercise
A strength-training performer who does concentric and eccentric contractions is performing ____.
Cancer
About 55% of all deaths in the U.S. are caused by cardiovascular disease and __.
Softball
Aerobic activities does not include ___.
Cross-Country Skiing
An activity recorded as having one of the highest VO2max.
Gymnastics
An activity that requires a high level of agility.
Wrestling
An activity that requires a high level of balance.
Tennis
An activity that requires a high level of coordination.
Soccer
An activity that requires a high level of power.
Baseball
An activity that requires a high level of reaction time.
Judo/Karate
An activity that requires a high level of speed.
Cycling
An aerobic mode of exercise.
3 Months
Back pain begins to be considered chronic if it persists longer than:
10-20
Because of the buoyancy of water, a person will only weigh ____% of what they would weigh on dry land if the water is chest deep.
Warm-up
Before Exercise
The Physical Fitness Standard
Being able to perform vigorous recreational activities.
Low-Impact Aerobics
Exercise defined by having at least one foot on the ground/floor at all times.
Plyometric Training
Exercise that requires forceful jumps after landing from previous jumps.
60-100
For cardiorespiratory endurance development, cycling pedal revolutions are optimally maintained in the range of ____ revolutions per minute.
Walking...
For most sedentary Americans, this is the best activity to start a conditioning program.
10
From a general fitness point of view, working near a ___-repetition threshold seems to improve overall performance most effectively.
Cross-training
Gives alternate rest to body parts.
Men Older than 45
Healthy ___ should have a medical exam and a diagnostic test before engaging in vigorous exercise, according to the American College of Sports Medicine.
Health-Related Fitness
Important in overall wellness and includes cardiorespiratory endurance, muscular strength and endurance, muscular flexibility, and body composition.
Hypertrophy
Increase in mass or size
PNF Stretching
Involves an isometric contraction.
Controlled Ballistic Stretching
Is effective in devloping flexibility.
Swimming
Is known to be an excellent cardiovascular exercise.
The Flexibility of Another Joint
Is not a factor that directly affects flexibility.
Muscle Tone
Is not directly improved by a good flexibility program.
The 1.5-Mile Run Test
Is used most often to determine cardiorespiratory endurance.
Flexibility
Joint range of motion.
Seat Height
Knee angle should be 30 degrees on the down stroke.
Hypokinetic
Lack of physical activity.
Risk Factors
Lifestyle and genetic variables that may lead to disease.
1 RM [Repetition Max]
Maximal amount of resistance a person is able to lift in a single effort.
Rowing
Mobilize most major muscle groups of the body.
Muscles
Most of the time, back pain is the result of problems with:
Combination of External and Internal
Most people have a(n) ___ locus of control.
Lean Body Mass
Nonfat component of body composition.
Comparison of personal results to other participants in the program
Not a very important reason to do fitness testing for a comprehensive program.
Contraindicated
Not recommended.
15-20
Obesity accounts for ___% of the annual mortality in the United States.
Modified Dip
One of the exercises for men in the Muscular Endurance Test.
Modified Push-Up
One of the exercises for women in the Muscular Endurance Test.
Jogging
One of the most accessible forms of exercise.
Associated with Low Back Pain
Physical inactivity, faulty posture, excessive body weight, improper body mechanics.
Exercise
Planned, structured, and repetitive bodily movement to improve or maintain one or more of the components of fitness
Moderate-impact
Plyometric training is often used during ____ aerobics.
8
Pre- and post-tests are recommended to be about ___ weeks apart.
17-25
Recommended body composition includes being ___% body fat in women younger than age 30.
12-20
Recommended body composition includes being ____% body fat in men younger than age 30.
Monitoring
Record-keeping or other observation discipline to increase awareness of progress.
Android and Gynoid
Referring to the trunk or abdominal area.
Reinforcement
Repeating behaviors that are rewarded and disregarding those that are not rewarded.
People with an External Locus of Control
Say things happen by chance.
A great benefit
Strength training ____ for the older adult.
44
Studies indicated a(n) __% reduction in mortality when people abandon a sedentary lifestyle and become moderately fit.
How to Calculate your Heart Rate Reserve (HRR)
Subtract resting heart rate from maximal heart rate.
30-40
Suggested intensity for beginning unfit individuals is at ____% HRR.
BMI
Technique used to determine thinness and excessive fatness.
16-16.75
The "good" scoring zone in the Modified Sit-and-Reach Test rests between ____ inches for women.
Less educated adults than more educated adults
The American College of Sport Medicine and the American Heart Association report on Physical Activity and Public Health indicates that the population is less physically active in:
Shoulder Flexibility
The Finger Touch Test is used to assess:
2,000
The Harvard alumni study found that the largest decrease in cardiovascular deaths occurred for the individuals that used more than ___ calories per week in physical activity.
Hamstring and Low Back Flexibility
The Modified Sit-and-Reach measures:
Muscular Strength
The ability of a muscle to exert maximum force against resistance.
Muscular Endurance
The ability of a muscle to exert submaximal force repeatedly over time.
5,000-6,000
The average American takes about ____ steps each day.
Low Active
The average American, based on total number of steps taken per day, has a ___ lifestyle.
Positive Outlook
The behavior change process of being optimistic and focusing on the desired outcome.
5
The body will expend about ___ calories for every liter of oxygen consumed.
Skill-related
The components of ___ fitness include agility, balance, coordination, power, reaction time, and speed.
Physical Wellness
The dimension most commonly associated with being healthy.
Warm Up
The first thing a participant should do when performing a sit-and-reach test for flexibility.
Precontemplation, contemplation, and preparation.
The first three stages of change in the Prochaska/Norcross/Diclemente model of behavior change.
15-30
The general recommendation for a beginning flexibility development session is to hold the final stretch position ____ seconds.
10,000
The general recommendation for fitness is to take ____ steps each day.
Less Than
The healthy essential fat of men is ___ the healthy essential fat of women.
147-180
The high-intensity cardiorespiratory training zone for a 20-year-old individual with a resting heart rate of 68 is:
85
The intensity of greatest benefit in chronic cardiorespiratory endurance training is ___% of heart rate reserve.
VO2max
The maximum amount of oxygen the body can se per minute of activity.
Cardiorespiratory Endurance
The most important health-related component of physical fitness. (because it allows you to get an oxygen flow)
Walking
The most often experienced physical activity in the U.S.
Spinning
The most recently invented activity...
Set
The number of repetitions
20%
The percentage of American adults who achieve a high physical fitness standard.
5 Minutes/session each week
The recommendation for increasing walking duration.
Cardiorespiratory Endurance
The single most important physical fitness component for enhancing and maintaining good health [especially for young and middle-aged adults]
Relapse
The slip or fall back into unhealthy behavior(s) or the failure to maintain healthy behaviors
Contemplation
The stage in which you must acknowledge that you have a problem.
Termination
The stage of change in which a behavior has been maintained for more than five years.
Precontemplation
The stage of change in which people are unwilling to change behavior.
Exercise Nonresponders
They often improve by engaging in a lower-body strength training program.
Decide Positively to Try to Exercise
To be ready to exercise, the first step is:
60-90
To effectively lose weight, or to keep weight off that has already been lost, low- to moderate-intensity exercise should be done daily for ____ minutes.
Progressive Overload
To increase the weight on a machine after becoming stronger.
Overload
To place demands on the body systematically and progressively over time to cause physiologic adaptation.
Rope Skipping
Usually intense enough to simulate cardiorespiratory benefits.
Body Builders
Usually perform 3-8 sets for each exercise.
Jogging Shoes
Usually should be used until they accumulate 500 miles.
Body weight, gender, walk time, exercise heart rate
Variables used to estimate VO2max in the 1.0-Mile Walk Test.
In water
Walking _____ is a good exercise for individuals with leg and back problems.
3-5 Minutes before steady activities
Warm-up stretching should be minimally performed for:
The Simplest Model of Change
You either make the change or you don't make the change.
Aerobics
____ often consists of a combination of stepping, walking, jogging, skipping, kicking, and arm-swinging movements.
Racquet Sports
are excellent in promoting upper body strength.
Cross-Country Skiing
demands more beginning energy output, equipment needs, exercise skill, ideal surface conditions than jogging.
A Typical Aerobic Workout
includes stopping to check a 1-minute heart rate count.
Cycling
is considered equal to jogging in cardiorespiratory enhancement when longer exercise sessions are performed.
The "real life" chore status of stairs
is not among the disadvantages of stair climbing.
The ability of the activity to meet total fitness
is not important in choosing a physical activity.
Oxygen
Cardiorespiratory endurance is the body capacity to deliver ___ to the exercising tissues.
Slow-sustained Stretching
Causes the muscles to relax.
60%
Chronic diseases account for about __% of all deaths worldwide.
Step aerobics
Considered high-intensity and low-impact.
The 1.0-Mile Walk Test
Considers gender when estimating cardiorespiratory endurance.
Benefits of a cardiorespiratory program include:
Decreased resting blood pressures, decreased recovery times following exercise, an increase in oxygen consumption, a decrease in resting heart rate.
Pedometer
Devise used to count footsteps
20
Differences in muscle temperature can change flexibility by ___%.
Specificity
Doing training by resembling the skill desired in great detail uses the principle of:
Set Goals
During the preparation stage of the behavior change model, people usually ___
Body Weight
Each year, the average American adult (starting at age 25) gains about 1 to 2 pounds of:
1 MET
Energy expenditure at rest.
3-5
Epidemiological research has determined that the death rate was ___ times higher for the least-fit individuals than for the most-fit individuals.
12%
Essential body fat for women.