chapter 10 core concepts in health 14e

to achieve the recommended amount of daily physical activity a person can work in bouts of exercise for how long

10 minutes

when should water be consumed during exercise

2 hours before and more during exercise

when a person stops exercising, up to ____ of fitness improvements are lost within 2 months

50 %

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

the dimensions of frequency, intensity, time, and type for progressive overload training are referred to with the acronym

FITT

professional organizations that certify exercise instructors and personal trainers

ISSA, ACSM, NSCA

which of the following is most important for improving physical fitness

a structured exercise program

which of the following are examples of cardiorespiratory endurance activities

aerobic dancing, jogging, walking, cycling

stretching should be performed ____ a warm up

after

which of the following are skill related fitness components

agility, reaction time,coordination, balance, power, speed

how often should a person participate in flexibility training according to the FITT guidelines

at least two or three days per week

_____ stretching is dangerous and could cause injury

ballistic

which of the following can occur when the muscles are unchallenged?

bones lose density, joints stiffen, energy systems begin to degenerate, muscles become weak

how is muscular fitness developed?

by stressing the muscles with a greater load than they are used to

combines a variety of exercises to enhance speed and intensity

cross training

which of the following are major risk factors for cardiovascular disease

diabetes, high blood pressure, abnormal blood fat, obesity, smoking

which of the following are examples of isotonic exercises

dumbbells, barbells, body weight, weight machines

____ is a recording of changes in the electrical activity of the heart

electrocardiogram

benefits of warming up

elevates muscle temperature, decreases chance of injury, prepares the body and mind for exercise

part of the FITT principle refers to how often a person should exercise

frequency dimension

among the best guidelines for choosing a fitness center

has the right programs at times you will use them, has the right equipment available, certified, comfortable to you

what does greater muscle mass help

healthy body weight

what is the difference in results of a strength training program when a person changes the intensity and time

heavy weight and low reps build strength while lightweight and high reps build endurance

which of the following are recommendations for performing an isometric contraction

hold for 6 seconds, 5-10 repetitions

how does fat increase

if more calories are consumed than are expended through metabolism and exercise

which of the following are exercises that increase bone density

impact exercises, jumping rope, strength training.

ways that muscular endurance is important

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

ways that an exercise can improve body composition

increase daily calorie expenditure, muscle mass, and decrease fat mass

which of the following are emotional benefits that occur with participation in physcial activity

increase sense of self worth, and self esteem

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

not an effect of exercise on the respiratory system

increasing a persons resting heart rate

______________exercise is the application of force with movement

isotonic (dynamic) exercise

what is the importance of flexibility exercises

maintaining normal range of motion in the major joints of the body

what is the easiest method of determining the intensity of your workout

measuring heart rate

what intensity level of aerobic exercise does the ACSM recommend 150 minutes of

moderate

what intensity of physical activity is the least that is required for a person to experience the benefits of exercise

moderate

the component of health related fitness that keeps the skeleton in proper alignment, prevents back and leg pain, is _____ strength

muscular

components of health related fitness

muscular flexibility and endurance, body composition, muscular strength, cardiorespiratory endurance

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

muscular strength

progressive __________ refers to the amount of stress placed on the body that when gradually increased, results in adaptations that improve fitness

overload

lowering the risk of high blood pressure, heart disease, stroke, type 2 diabetes, colon cancer, and osteoporosis benefits of

participation in regular aerobic activity

which of the following statements about the muscular strength of men and women is true

per unit of muscle tissue lower body strength of men and women is about the same. a larger portion of the body mass of men is made of muscle

_____ fitness is the body's ability to respond to fitness demands and stress

physical

benefits of increasing cardiorespiratory fitness through exercise

prevention of stiffening and clogging of arteries, increased cardiorespiratory capacity for delivering oxygen, improved functioning of the heart

body composition refers to

proportion of fat and fat free mass in the body

recommended procedures for stretching

relax and breathe easy, stretch for 15-30 seconds, rest 30-60 seconds and repeat

which is the best way to add muscle mass

resistance, or strength, training

benefits of including a cool down period in your exercise session

returns breathing and heart rate to normal, restores bodys circulation to normal resting condition

vigorous activity examples

running, walking briskly,cycling up steep hill, moving furniture

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

skill related fitness

____ is the training principle that dictates that when you design a fitness program, the exercises you choose should develop the particular components of fitness you wish to improve

specificity

____ training helps maintain muscle mass,function, and balance in older people which greatly enhances their quality of life

strength

squats, push ups, pull ups are examples of

strength training

ensure a healthy range of motion for all joints

stretching

sedentary lifestyle is one of the six major risks factors of

stroke, cardiovascular disease

health problems associated with excessive body fat

stroke, heart disease, diabetes, high blood pressure

when developing a strength training program using the FITT principle, what determines intensity of an exercise

the weight being lifted

people with ______ are prone to heart disease, blindness and severe problems of the nervous and circulatory systems

type 2 diabetes

guidelines for injury prevention

use proper body mechanics when lifting, stay in condition, dont exercise when overtrained, use proper equipment, warm up thoroughly

what intensity level of exercise does the ACSM recommend participating 75 minutes per week

vigorous aerobic

good guideline for beginning an exercise program for an inactive person

walking, yard work, climbing stairs

during the _____ phase, fitness is sustained over a period of time

maintenance

benefits of endurance training

makes the heart stronger and improves the function of the entire cardiorespiratory system