PHED 1164: Introduction to Physical Fitness & Wellness Mid-Term Exam: Chapters 1-4 & 8 Cardiovascular Risks

Identify the benefits of participating in a cardiorespiratory exercise program.

*decreased blood lipids, lower blood pressure, decreased risk of type 2 diabetes

A constant _____________ caloric balance leads to a decrease in lean body mass.

negative

What is the definition of muscular strength?

the amount of force a muscle can produce with a single maximum effort

Cardiorespiratory endurance is the body capacity to deliver oxygen to the exercising _______.

tissues

Stopping abruptly following aerobic exercise can cause faintness and dizziness, may cause......

.......cardiac abnormalities, causes blood to pool in the exercised body parts.

To reduce one's risk of cardiovascular disease, males should not have a waist circumference greater than 40 inches while women should not have a waist circumference greater than 35..........

.......inches

The top four causes of death in the United States include......

.....cardiovascular disease, chronic lower respiratory disease, accidents, cancer.

A Body Mass Index of __ is considered underweight.

18

Explain the benefits of fiber intake, (particularly soluble fiber), and identify good sources of soluble fiber, including the range of recommended intake of fiber in one's diet:...........

25-38 GRAMS PER DAY; FIBER HELPS REDUCE THE AMOUNT OF FAT IN THE DIET AND PREVENTS IT FROM ENTERING THE BODY OATS, BARLEY, VEGETABLES, LEGUMES, PSYLLIUM

List 5 benefits from the development of one's cardiovascular fitness level: LOWER RHR, LDL, TOTAL CHOLESTEROL, BLOOD PRESSURE, BLOOD GLUCOSE 2. HIGHER HDL; CARDIAC EFFICIENCY; MAX VO2 3. INCREASED COLLATERAL CIRCULATION,

4. LOWER BODY FAT LEVELS 5. LOWER RISK FOR CV DISEASE, HEART ATTACKS, STROKES,

The recommendation for increasing walking duration is _ minutes per session each week.

5

In general, which is the single most important component of health-related physical fitness?

Cardiovascular endurance

Using the Karvonen formula, a 25-year-old who has a resting heart rate of 65 should have an exercise heart rate between 143-175 bpm for an intensity level between 60-85%:

Do this with a partner

People with an _______ focus of control say things happen by chance.

ExTeRnAl

When setting up a program to develop cardiorespiratory endurance, the acronym ____ stands for frequency, intensity, time inactivity, and type of activity. Cardiovascular disease, hypertension, obesity, diabetes, low back pain, and osteoporosis are examples of hypokinetic diseases.

FITT

Aerobic exercise, weight loss, intake of niacin and drug therapy are all methods used to change the level of ___.

HDL

An increased risk for CHD has been established in people with ___ levels of HDL-cholesterol.

LOW

To contribute _____ positively to a healthy lifestyle, a person should maintain cardiovascular fitness through aerobic activity.

MOST

When is the midterm?

March 2nd, 2020

Type II Diabetes is associated with....

ObEsItY

For any physiological (body) system (cardiovascular, muscular endurance, muscular strength or flexibility) to improve, it must be systematically made to perform more work than it is accustomed to performing.

The principal of overload.

Anaerobic (CV) workout should contain three parts or phases. List each part and the length of time for each phase: Warm-up/5 minutes, Workout/20-60 minutes, cool-down/5-10 minutes.

Warm up Workout Cool-down

A constant and deliberate effort to stay healthy to achieve the highest potential for well-being is best defined as __________________.

Wellness lifestyle

List two risk factors for cardiovascular disease that cannot be changed: _____________________________.

age/gender, and family history

"Normal"

blood pressure is considered to be 120/80, while the level of blood pressure associated with longevity (living longer) is 100/70.

When cycling, one must travel 3 times the distance at a rate of speed that is 2 times the speed of jogging to compensate for the lower amount of muscle used in the activity and to burn approximately the same amount of ________.

calories

Low back pain is associated with physical inactivity, faulty posture, ____________________________________________________________________.

excessive body weight improper body mechanics

The body will expend about ____ calories for every liter of oxygen consumed.

five 5 cinco

A health-related physical fitness component is _________.

flexibility

For young and middle-aged adults cardiorespiratory endurance is the single most important physical fitness component for enhancing and maintaining ________ _______.

good health

The term, ____kinetic, is related to the development of obesity, low back pain, cardiovascular disease, high blood pressure.

hypo

Good muscular strength helps to increase or maintain a higher resting

metabolic rate

The ability of a muscle to exert submaximal force repeatedly over time is called ___________ ___________.

muscular endurance

When selecting weight training exercises, ___ should perform exercises that use large muscle groups before small muscle groups.

one uno 1

The 4 contributing factors that cause many of the four leading deaths are excessive body fat, tobacco/smoking, poor diet and nutrition, lack of ........

physical activity.

The ability to adapt and respond favorably to physical effort or the ability to meet the ordinary and unusual demands of daily life safely and effectively with energy left over for leisure and recreational activity is termed ______________________.

physical fitness

The return blood flow to the heart by the veins is most influenced by contraction of the __________ _________.

skeletal muscles

The general recommendation for fitness is to take 10,000 _____ each day.

steps

For cardiorespiratory endurance development, cycling pedal revolutions are optimally maintained in the range __ - ___ of revolutions per minute.

60-100

What is the appropriate target heart rate zone to maximize health-related benefits?

60-85 % of target heart rate

________________________ _____________________ is the dimension most commonly associated with being healthy.

Physical wellness

For most sedentary Americans, the best activity to start a conditioning program __ walking.

is