Chapter 11: Exercise for Health and Fitness

What are ways that exercise can improve body composition?

increases daily calorie expenditure decreases fat mass increases muscle mass

What term refers to the application of force without movement?

isometric (static) exercise

What type of exercise refers to the application of force with movement?

isotonic (dynamic) exercise

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

people at risk for heart disease

What are skill-related fitness components?

power speed coordination reaction time

Body composition refers to the ______.

proportion of fat and fat-free mass in the body

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

reduced risk of colon cancer decreased body fat improved self-image

Lowering the risk of high blood pressure, stroke, heart disease, type 2 diabetes, colon cancer, and osteoporosis are all benefits of ______.

regular physical activity

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

resistance exercise

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

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

the improvement phase

Which statement about exercise and the immune system is false?

Excessive exercise boosts the immune system.

How does fat increase?

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

What is recommended for weight management?

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

What are professional organizations that certify exercise instructors and personal trainers?

International Sports Science Association National Strength and Conditioning Association American College of Sports Medicine

Which statements about resistance exercise are true?

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

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

Maximal oxygen

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

Metabolism

What example best describes cardiorespiratory endurance?

Molly runs five miles every day.

What are recommendations for performing an isometric contraction?

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

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

Physical

What is most important for improving physical fitness?

doing enough physical activity to stress the body

What is the best way to control body fat?

follow a balanced diet

What does the acronym FITT represent?

frequency, intensity, time, and type

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

greater; lower

Target __________ _____________ zone is the range of rates within which you should exercise to obtain cardiorespiratory benefits.

heart rate

The ideal amount of time for a cardiorespiratory training workout is ______.

20 to 60 minutes

When a person stops exercising, up to _______________ % of fitness improvements are typically lost within 2 months.

50

__________ - _______________ combines a variety of exercises to enhance speed and intensity.

Cross-training

What are isotonic exercises?

body weight exercises barbells dumbbells weight machines

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

immune

Which of the following is not an effect of exercise on the respiratory system?

increase in a person's resting heart rate

The stage in which fitness is sustained over the long term is the:

maintenance stage.

What is flexibility?

the ability to move joints through their full range of motion

Being sedentary is associated with what?

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

What is a good source for getting help when trying to learn an exercise technique?

exercise class

The training principle that refers to fitness improvements that are lost when demands on the body are lowered is called ______.

reversibility

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

foods with empty calories foods with added sugars

Regular physical activity and exercise can improve sleep quality.

True

Injuries are least likely if endurance training occurs ______.

about three to five times a week

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

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

shoulder leg hip

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

Fat-free mass

What are examples of strength training exercises?

bench press squat pull-up

Studies indicate that an increased level of physical exercise is associated with a(n) ______ risk of developing certain cancers, such as those of the bladder, kidney, and liver.

decreased

What are the potential health benefits of following the ACSM's recommendations for participation in moderate to vigorous aerobic activity?

lowering the risk of high blood pressure lowering the risk of stroke lowering the risk of developing type 2 diabetes

What is cross-training?

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

What are characteristics of exercise intended to improve or maintain physical fitness?

structured activity repetitive activity planned activity

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

Good muscle endurance in which muscles can reduce low back pain?

legs abdomen hips

The total time that is needed for an ideal cardiorespiratory workout depends on the intensity of the session. A high-intensity workout would require ______ time than a moderate-intensity workout.

less

What is the best measure of cardiorespiratory capacity?

maximal oxygen consumption

How often and how long should a person participate in moderate cardiorespiratory endurance exercise?

3 to 5 days a week

Which of the following are benefits of increasing cardiorespiratory fitness through exercise?

increased capacity for delivering oxygen the prevention of stiffening or clogging of the arteries improved functioning of the heart

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

EKG, ECG, electrocardiogram, ECG or EKG, or electrocardiogram

Total daily recommended physical activity can be achieved in 5-minute bouts.

False

What describes the process of metabolism?

Food is converted to energy.

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

Specificity

The dimensions of frequency, intensity, time, type, volume, and progression are commonly referred to by the acronym _________-VP.

FITT

Studies have shown that there is a direct correlation between increased physical activity and an increased risk of cancer.

False

Which statement about the development of large muscles in women who do strength training is correct?

Hormonal differences prevent women from developing muscles at a large scale comparable to men.

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

stretching

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

True

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

improved self-image improved learning and memory reduced anxiety reduction of mild to moderate depression

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

What is the easiest method for accurately determining the intensity of an endurance workout?

measuring heart rate

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

muscular 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

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

strength

Squats, push-ups, and pull-ups are all examples of ______ training exercises.

strength

Which statements about the muscular strength of men and women are true?

A larger portion of the total body mass of men is made of muscle. Per unit of muscle tissue, lower-body strength of men and women is about the same.

To achieve the recommended amount of daily physical activity, a person should engage in bouts of exercise that are at least ______ minutes long.

10

What is the importance of flexibility exercises?

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