Wellness Midterm

List 5 medical conditions that can worsen as a result of physical inactivity.

1. heart attack and stroke 2. type 2 diabetes 3. cancer 4. depression 5. stress and sleep quality

List 8 benefits of exercise. (In other words, good reasons to exercise)

1.Increased cardiorespiratory endurance 2.Lower body fat levels 3.Improved cholesterol levels 4.Improved blood pressure levels 5.Improved blood glucose levels 6.Decreased risk of disease 7.Increased overall physical fitness 8.Improved overall strength and endurance

When stretching, you should hold each stretch for at least

10 seconds.

Women need ________% essential fat for reproductive system-related fat deposits.

12

At which age does flexibility peak?

18

If your flexibility is within "normal" levels and you simply want to maintain that level, how many days a week should you do your stretching exercises?

2 days

According to the American College of Sports Medicine the recommended frequency for cardiorespiratory exercise is

3 to 5 days per week.

At what point after an activity has been initiated does the body switch energy sources from the immediate energy system to the anaerobic energy system?

30 seconds

When following a resistance-training program, it is important to let each muscle group rest for ________ before taxing it again with resistance exercises.

48 hours

A disease risk assessment using height and weight is

BMI.

________ is defined as the relative amounts of lean and fat tissue in the human body.

Body composition

Gynoid obesity is seen in people who store fat in the abdominal area.

False

Obesity does not increase a person's risk for death and disability.

False

Regular resistance training results in increased bulk for women.

False

Resistance training is beneficial in preventing osteoporosis.

False

The percentage of overweight adults has decreased over the past 5 years.

False

When checking your pulse during exercise, you should measure your heart rate for 30 seconds.

False

Your resting heart rate increases as your cardiorespiratory system becomes more conditioned.

False

Which process accurately describes a change in body composition that occurs as a result of resistance training?

Fat cells decrease in size.

________ is defined as the body's total amount of fat-free tissue.

Lean body mass

The ability of your muscles to contract repeatedly over time is known as

Muscular Endurance

A group of repetitions is called a set.

True

Abdominal fat increases your risk for disease much more than fat on your calves.

True

Age-related muscle loss can be slowed with resistance training.

True

BMI incorporates height and weight to estimate weight classification.

True

Essential fat is needed for normal body functioning.

True

Lack of flexibility can cause changes in posture.

True

Lean body mass is body weight minus fat.

True

People who are underweight are at a higher risk for musculoskeletal injuries because of increased stress on their muscles and joints.

True

Storage fat is nonessential fat stored in tissue near the body's surface and around major body organs.

True

Studies have shown that exercise can reduce the symptoms of depression.

True

The American College of Sports Medicine recommends 1-3 sets per resistance exercise for beginners.

True

The United States is one of the most overweight nations on earth.

True

The leading causes of death for Americans overall are heart disease and cancer.

True

To prevent dehydration, it is recommended that you start drinking fluid approximately 30 minutes after beginning an activity.

True

Which is true regarding the effect of weight training in women compared with men?

Women increase in strength and muscle endurance through strength training, just as men.

The cellular form of energy is known as

aadenosine triphosphate (ATP).

Cardiorespiratory fitness is defined as the

ability of the cardiovascular and respiratory systems to supply oxygen to muscles.

Which of the following affects flexibility?

activity level

Training that involves continuous activity sustained for 20 or more minutes is known as

aerobic training

Resistance training intensity is usually measured by the

amount of weight lifted.

Use of which of the following ergogenic aids is illegal without a medical prescription?

anabolic steroids

Short-term, high-intensity training, such as sprinting, is known as

anaerobic training.

The two major types of blood vessels are

arteries and veins

People who stop resistance training will see their muscles revert to pretraining strength and size, a condition known as

atrophy

Stretching characterized by bouncing or jerky movements is known as ________ stretching.

ballistic

The pressure that blood exerts on the walls of your blood vessels is known as

blood pressure

When you begin exercising

cardiac output increases.

Which of the following would be considered an example of an aerobic activity?

cycling

Which of the following conditions would always require a medical clearance before exercising?

diabetes

Stretching that involves mimicking movements performed in a workout or sports activity is known as ________ stretching.

dynamic

Which of the following types of equipment can be used for resistance training?

elastic bands

The minimal amount of fat needed for normal physiological functions is defined as

essential fat.

Muscular strength is defined as the ability of your muscles to

exert force.

The components of the FITT formula are

frequency, intensity, time, and type.

A protein that transports oxygen in blood is which of the following?

hemoglobin

A person with gynoid pattern obesity would most likely carry excess body fat in which area?

hips

The stable, constant internal environment that our body maintains at rest is known as

homeostasis.

Exercise intensity is most closely related to

how hard you exercise.

Stored adenosine triphosphate (ATP) in the muscle is used in the ________ energy system.

immediate

The three metabolic energy systems are

immediate, oxidative, and nonoxidative.

Which of the following may occur as the result of cardiorespiratory training?

improved oxygen delivery to muscles

The improvements in oxygen delivery seen with training are a result of a(n)

increase in hemoglobin.

Which of the following is a purpose of the exercise warm-up?

increase muscle elasticity

A byproduct of breaking down glucose for energy that may cause burning in the muscle is

lactic acid

Gains in muscular endurance are best developed with

lower resistance and more repetitions.

When assessing muscular strength, a 1 RM test

measures the maximum amount of weight that can be lifted one time.

The root cause of delayed onset muscle soreness is dehydration.

microdamage to muscles. inflexibility.

Cellular structures where oxidative energy production takes place are known as

mitochondria

Flexibility is the ability of the joints to

move through a full range of motion.

Creatine phosphate is stored in

muscles.

The "10 percent rule" states that you should

not increase frequency, intensity, or time by more than 10% per week.

Muscular strength is defined as the ability

of a muscle to contract with maximal force.

Men over 45 and women over 55 should obtain ________ before beginning an exercise program.

permission from their doctor

Which is an advantage of using machine weights for resistance training instead of free weights?

safe and less intimidating for beginners

Loss of muscle mass and strength with aging is called

sarcopenia.

The simplest method of stretching for people who are just starting a stretching program is ________ stretching.

static

People with android fat distribution carry more fat around their

stomach.

Which of the following is a good strategy for avoiding stretching-related injuries?

stretching only after warming up muscles

The ventricles contract and pump blood out of the heart during the ________ phase of the heart cycle.

systolic

Muscular endurance is defined as the ability

to contract a muscle repeatedly over an extended period of time.

The overload principle states that to see improvements in physical fitness, you must

train at a level that is greater than what your body is accustomed to.

Muscular strength is often measured by determining the maximum

weight a person can lift one time.

When developing a training program for cardiorespiratory fitness, your intensity of exercise should be determined by

your target heart rate.