Chapter 14

What is recommended for weight management?

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

What is flexibility?

The ability to move joints through their full range of motion

True or False: Regular physical activity and exercise can improve sleep quality

True

What are ways that exercise can improve body composition?

- Increases muscle mass - Decreases fat mass - Increases daily calories expenditure

Which statements about resistance exercise are true?

- It is also known as strength training - It is designed to build muscular strength an endurance

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

- Leg - Hip - Shoulder

What can occur when muscles are unchallenged?

- Muscles become weak - Joints stiffen - Energy systems begin to degenerate - Bones lose their density

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

- Reduction of mild to moderate depression - Improved learning and memory - Improved self-image - Reduced anxiety

What are examples of physical activity?

- Running a mile - A 5-mile bike ride - Walking up a flight of stairs

Place in order the steps of the process that transports oxygen through the human body, with the first step at the top: - Oxygen is picked up by red blood cells and transported to the heart - The heart pumps oxygenated blood to organs and tissues that use it - A breath is taken and oxygen enters the lungs

1st - A breath is taken and oxygen enters the lungs 2nd - Oxygen is picked up by red blood cells and transported to the heart 3rd - The heart pumps oxygenated blood to organs and tissues that use it

How many Americans met the CDC's aerobic and muscle-strengthening guidelines in 2018?

About 23%

What are the effects of not challenging a body physically?

Bones lose their density, joints stiffen, and muscles become weak

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

EKG (Electrocardiogram)

Muscular ____ is the ability of a muscle or group of muscles to remain contracted or to contract repeatedly for a long period of time

Endurance

Which statement about exercise and the immune system is false?

Excessive exercise boosts the immune system

True or False: Physically active people have an increased risk of dying prematurely from all causes

False

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

Greater; lower

Which type of lipoproteins carry extra cholesterol in the bloodstream to the liver for excretion from the body?

High-density

How does fat increase?

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

Moderate exercise can boost a person's ____ function, whereas excessive training can depress it

Immune

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

Energy-generating capacity of the cells and the heart's ability to pump blood are physiological factors that determine ____

Level of fitness

What is the best measure of cardiorespiratory capacity?

Maximal oxygen consumption

____ ____ consumption, or V02max, 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 is the type of activity for which the ACSM recommends spending at least 150 minutes per week in order to achieve substantial health benefits?

Moderate-intensity aerobic activity

What example best describes cardiorespiratory endurance?

Molly runs five miles every day

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

Muscular strength

What refers to any body movement carried out by the skeletal muscles and requiring energy?

Physical activity

Body composition refers to the ____

Proportion of fat and fat-free mass in the body

Body composition refers to the ____

Proportion of fat, and fat-free mass in the body

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

Resistance exercise

Studies have shown that average Americans spend more than half of their walking day in ____ activities, such as using a computer, studying, or watching television

Sedentary

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

Skill-related fitness

After oxygen has entered the lungs and has been picked up by red blood cells, to where is the oxygenated blood transported?

The heart

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

The improvement phase

What is the importance of flexibility exercise?

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

Which people receive the greatest health benefits from exercise?

Very active people

What intensity level of exercise does the ACSM recommend participating in for 75 minutes per week?

Vigorous

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

- Decreased body fat - Improved self-image - Reduced risk of colon cancer

Which statements about lipoproteins are correct?

- Low-density lipoproteins stick to the artery walls - High-density lipoproteins transport cholesterol for excretion - Lipoproteins carry cholesterol in the blood - A low level of low-density lipoproteins is ideal

What are among the best guidelines for choosing a fitness center?

- Choose a facility with a certified staff - Choose one that has the right programs at times you will use them - Choose one that has the right equipment available

How is muscular endurance developed?

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

During the ____ phase, fitness is sustained over a period of time

Maintenance

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

People at risk for heart disease

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

Physical

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

Strength

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

Stretching

True or False: Men tend to be more active than women, according to a 2018 report by the CDC

True

In general, it's best to choose a fitness center that has which of the following?

- Classes with music you like - People with a fitness level you are comfortable with

What are skill-related fitness components?

- Coordination - Power - Speed - Reaction time

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

- Foods with empty calories - Food with added sugars

Why is muscular endurance important?

- Helps people cope with daily physical demands - Improves posture - Improves sports performance

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

- Hips - Abdomen - Legs

Being sedentary is associated with what?

- Large waist circumference - Unhealthy levels of glucose, insulin, and blood fats

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

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

Fat-free mass

What is the best way to control body fat?

Follow a balanced diet

What describes the process of metabolism?

Food in converted to energy