phed ch 3
differences in muscle temperature can change flexibility by %
20
what percentage of American adults achieves a high physical fitness standard
20%
back pain begins to be considered chronic if it persists longer than
3 months
warm-up stretching should be minimally performed for
3-5 minutes before steady activity
suggested intensity for beginning unfit individuals is ______% HRR
30-40
apparently health ____should have a medical exam and a diagnostic test before engaging in vigorous exercise, according to the American College of Sports and Medicine
men older than 45
most of the time, back pain is the result of problems with
muscles
to place demands on the body systematically and progressively over time to cause physiologic adaptation is call
overload
device used to count footsteps
pedometer
body builders usually
perform 3-8 sets for each exercise
to increase the weight on the machine after becoming stronger is employing the principle of
progressive overload
the number of repetitions
set
doing training by resembling the skill desired in great detail uses the principle of
specificity
heart rate reserve (HRR) is calculated by
subtracting resting heart rate from maximal heart rate
should precede exercise
warm up
warm-up purpose and cool down
warm up: transition body into readiness for exercise cool down: gradually decrease metabolic intensity following exercise
low back pain is associated with
all of these
what are the flexibility development guidelines for the average person
1) choose a static stretching routine with every major joint 2) 2-4 reps for 30 seconds 3) a minimum of 3 days a week 4) stretch to the point of mild tension or limits of discomfort
five strength-training guidlines
1) exercise 8 to 10 major muscle groups 2) do a minimum of one set 3) warm up properly 4) exercise larger muscle groups first 5) don't hold breath
from a general fitness point of view, working near a ______ repetition threshold seems to improve overall performance most effectively
10
the general recommendation for fitness is to take _____ steps each day
10,000
the high-intensity cardio-respiratory training zone for 20 year old individual with a resting heart rate of 68 is
147-180
the general recommendation for a beginning flexibility development session is to hold the final stretch position for ______ seconds
15-30
the average American takes about _____ steps each day
5,000-6,000
an estimated _____% of Americans will suffer from chronic back pain in their lifes
60-80
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
60-90
a minimum of ____ weeks of training is required to experience significant strength gains
8
the intensity of greatest benefit in chronic cardiorespitatory endurance training is ______% of heart rate
85
exercise programs generally do not need to be individualized to achieve optimum results
F
when performing dynamic exercises, a constant resistance is moved through a joint's full range of motion
F
Pilates are exercises that help strengthen the body's core by developing pelvic stability and abdominal control coupled with focused breathing patterns
T
cardio-respiratory development occurs when the heart is working between 30% and 85% of heart rate reserve
T
dynamic training has two action phases: concentric and eccentric
T
exercise is considered vigorous when its intensity exceeds 60% of an individual's maximum oxygen uptake
T
how quickly an individual progresses through an exercise program depends on the person's health status, exercise tolerance, and exercise program goals
T
individuals who wish o enhance muscle growth and strength during periods of intense strength training should increase protein intake to about 10.5 grams per kilogram of body weight
T
the concept of specificity of training entails systematically alternating training variables over time to keep the program challenging and lead to greater strength development
T
for young and middle-age adults, _____is the single most important physical fitness component for enhancing and maintaining good health
cardio-respiratory endurance
slow-sustained stretching
causes the muscles to relax
not recommended
contraindicated
_____ is an aerobic mode of exercise
cycling
to be ready to exercise, the first step is to
decide positively to try to exercise
a strength-training performer does concentric and eccentric contractions. He is doing:
dynamic exercise
increase in mass or size
hypertrophy
PNF stretching
involves an isometric contraction
controlled ballistic stretching:
is effective in developing flexibility
the average American, based on a total number of steps taken per day, has a ______ lifestyle
low active
