Personal Health Smartbook 2513

What is recommended for weight management?

Increase your physical activity from 150 minutes per week to 300 minutes per week

Which of the following are long-term effects of exercise on the human body?

Improved Self image, reduced risk of colon cancer, Decreased body fat.

What are ways that exercise can improve body composition?

Increase muscle mass Increase daily calorie expenditure decreases fat mass

What are examples of physical activity?

a 5-mile bike ride running a mile walking up a flight of stairs

What term refers to the ability of the body to perform prolonged, large-muscle, dynamic exercise at moderate to high levels of intensity?

cardiorespiratory endurance

combines a variety of exercises to enhance speed and intensity.

cross training

Men tend to be more active than women, according to a 2018 report by the CDC

true

Which people receive the greatest health benefits from exercise?

very active people

According to the ACSM, in order to gain substantial health benefits, a person who participates in moderate-intensity aerobic activity (but no vigorous aerobic activity) should spend at least how many minutes each week in the moderate-intensity activity?

150

According to the ACSM, how long should a person participate in vigorous-intensity aerobic activity per week for substantial health benefits?

75

What can occur when muscles are unchallenged?

Bones lose their density, Muscles become weak, Joints stiffen, Energy system begins to degenerate.

What are the effects of not challenging a body physically

Bones lose their density, joints stiffen, and muscles become weak.

What are among the best guidelines for choosing a fitness center?

Choose a facility with a certified staff. Choose one that has the right programs at times you will use them. Choose one that has the right equipment available.

A(n)is a recording of the changes in electrical activity of the heart.

EKG

Which statement about exercise and the immune system is false?

Excessive exercise boosts the immune system

What describes the process of metabolism?

Food is converted to energy

Regardless of a person's weight, ______ levels of activity correspond to ______ death rates.

Greater; Lower

Which type of lipoproteins carry extra cholesterol in the bloodstream to the liver for excretion from the body?

High Density

What are recommendations for performing an isometric contraction?

Hold an isometric contraction maximally for 6 seconds. Perform 3 to 10 repetitions.

How does fat increase?

If more calories are expended through metabolism than are consumed, then fat increases.

Moderate exercise can boost a person's function, whereas excessive training can depress it.

Immune

Which of the following is not a long-term effect of exercise on the human body?

Increased Heart rate.

What helps reduce back pain?

Increased muscle strength

Which statements about resistance exercise are true?

It is designed to build muscular strength and endurance. It is also known as strength training.

Energy-generating capacity of the cells and the heart's ability to pump blood are physiological factors that determine

Level of fitness

What example best describes cardiorespiratory endurance?

Molly runs five miles a day

______ is the training principle that the body adapts to the particular type and amount of stress placed on it.

Specificity

After oxygen has entered the lungs and has been picked up by red blood cells, to where is the oxygenated blood transported?

The heart

What is the importance of flexibility exercises?

They are important for maintaining the normal range of motion in the major joints of the body.

How many Americans met the CDC's aerobic and muscle-strengthening guidelines in 2018?

about 23%

How is muscular endurance developed?

by stressing the muscle with a greater load then they are used to

Two types of lipids, or fats, that are found in the body are

cholesterol and trigycleroids

In general, it's best to choose a fitness center that has which of the following?

classes with music you like people with a fitness level you are comfortable with

Muscular is the ability of a muscle or group of muscles to remain contracted or to contract repeatedly for a long period of time.

endurance

What is the best way to control body fat?

follow a balanced diet

Why is muscular endurance important?

helps people cope with daily physical demands improves posture improves sports performance

What term refers to the application of force without movement?

isometric (static) exercise

During the ______ phase, fitness is sustained over a period of time.

maintenance

consumption, or VO2max, is the body's maximum ability to transport and use oxygen.

maximal oxygen

What is the best measure of cardiorespiratory capacity?

maximal oxygen consumption

is the process that changes food to energy and builds tissue.

metabolism

What is the type of activity for which the ACSM recommends spending at least 150 minutes per week in order to achieve substantial health benefits?

moderate-intensity aerobic activity

Which term refers to the amount of force a muscle can produce with a single maximum effort?

muscle strength

As your body adapts to the exercises you do, you must exercise more to continue to experience fitness gains. The progressive increase in exercise is known as ______.

overload

Progressive is the training principle that placing increasing amounts of stress (in the form of exercise) on the body causes adaptations that improve fitness.

overload

What is cross-training?

participating in two or more activities to develop a particular component of fitness

Who should consider getting an electrocardiogram before beginning an exercise routine?

people at risk for heart disease

fitness is the body's ability to respond or adapt to the demands and stress of physical effort.

physical

What refers to any body movement carried out by the skeletal muscles and requiring energy

physical activity

What are skill-related fitness components?

power reaction time coordination speed

Body composition refers to the

proportion of fat and fat-free mass in the body

What are social, emotional, or psychological benefits of being physically active?

reduced anxiety reduction of mild to moderate depression Improved self image Improved learning and memory.

What is the term that refers to exercise that forces muscles to contract against increased resistance?

resistance exercise

Studies have shown that average Americans spend more than half of their waking day in ______ activities, such as using a computer, studying, or watching television.

sedentary

What term refers to the physical abilities that contribute to performance in a sport or activity?

skill related fitness

A basketball player who chooses to do exercises that help to improve lateral movement, cardiorespiratory endurance, and vertical leap is abiding by the fitness principle known as ______.

specificity

Muscular , is the amount of force a muscle can produce with a single maximum effort.

strength

Which exercise will help ensure a healthy range of motion for all major joints?

stretching

What is flexibility?

the ability of joints to move through a full range of motion

In a fitness training program, which phase is characterized by an increase in fitness level?

the improvement phase

Regular physical activity and exercise can improve sleep quality.

true

Being sedentary is associated with what?

unhealthy levels of glucose, insulin, and blood fats large waist circumference

What intensity level of exercise does the ACSM recommend participating in for 75 minutes per week?

vigorous

Place in order the steps of the process that transports oxygen through the human body, with the first step at the top.

1. A breath is taken and oxygen enters the lungs 2. Oxygen is picked up by red blood cells and transported to the heart. 3.The heart pumps oxygenated blood to organs and tissues that need it.

Physically active people have an increased risk of dying prematurely from all causes.

False

Which statements about resistance exercise are true?

It is also known as strength training. It is designed to build muscular strength and endurance

What are recommendations for performing an isometric contraction?

Perform 3 to 10 repetitions. Hold an isometric contraction maximally for 6 seconds.

refers only to the body's content of muscle, bone, and water.

fat free mass

If you are trying to lose weight, what foods should you avoid?

foods with empty calories foods with added sugars

Which major groups of muscles should be stretched during flexibility exercises?

leg shoulder hip