Chapter 7: Exercise Physiology and Fitness

Maximal heart rate (HRmax) for both males and females is estimated to be _____

220 beats per minute

In the context of energy production for physical activity, _____ is used as energy to perform muscular activity

ATP

The aerobic system is tremendously efficient at extracting _____ from the food nutrient molecules.

ATP

_____ is a disease in which a person develops a psychological aversion to food, resulting in a pathologic weight loss.

Anorexia nervosa

What is the formula for calculating the body mass index (BMI) of a person

BMI = (Weight in pounds/[Height in inches × Height in inches]) × 703

_____ uses the momentum generated from repeated bouncing movements to stretch a muscle.

Ballistic stretching

_____ involves recurrent episodes of binge eating and subsequent purging by self-induced vomiting

Bulimia

_____ is absorbed rapidly from the gastrointestinal tract, rising to a significant level in the blood about 15 minutes after consumption, with the peak concentration about 45-60 minutes after ingestion.

Caffeine

_____ is a practice followed by athletes who compete in endurance events lasting 60 to 90 minutes or longer.

Carbohydrate loading

Identify the major categories of nutrients.

Carbohydrates Vitamins Fats Proteins Minerals Water

Identify a scenario in which an individual displays the principle of progression.

Colin gradually increases the duration of his workout from 2 to 4 hours per day.

Identify an example of hypokinetic disease

Coronary heart disease

Which technique is considered the gold standard for the measurement of body composition?

Dual-energy X-ray absorptiometry

_____ requires that an individual lie on a table while a machine scans alongside the body to yield an estimate of the body's density as well as information about the amounts of fat stored in different parts of the body

Dual-energy X-ray absorptiometry

Identify a subdiscipline that is considered one of the largest and most popular areas of study within the realm of physical education and sport

Exercise physiology

_____ is concerned with the body's responses and adaptations to exercise, ranging from the system level to subcellular level.

Exercise physiology

_____ can be defined as the maximum range of motion possible at a joint without undue strain.

Flexibility

Identify the variables used by professionals when constructing an exercise prescription or program for an individual.

Frequency Type Intensity Time

What is the formula to calculate the maximal heart rate (HRmax) of an individual?

HRmax = 220 - age

Identify a difference between health fitness and skill-related physical fitness.

Health fitness is concerned with living better, whereas skill-related fitness is concerned with performing sport-related skills better

_____ are caused by insufficient physical activity, often in conjunction with inappropriate dietary practices.

Hypokinetic diseases

_____ helps to develop strength at a specific joint angle to enhance a particular movement or for injury rehabilitation

Isometric exercise

_____ occur when force is generated while the muscle is changing in length

Isotonic contractions

_____ occur when force is generated while the muscle is changing in length.

Isotonic contractions

Identify the true statements about bioelectrical impedance analysis.

It can be performed relatively quickly. It is easy to use in field settings.

In the context of flexibility exercises, identify a true statement about the contract-relax technique.

It facilitates the relaxation of muscles to be stretched.

How does physical activity help individuals?

It helps maintain a desirable body composition.

Aerobic training Anaerobic training

It improves the function of the cardiovascular system It improves the capacity of a human body to utilize carbohydrates and stored fats for energy production.

Anaerobic training Aerobic training

It increases muscle size and tolerance for lactic acid It improves the capacity of a human body to transport and use oxygen

In the context of assessing body composition, identify the true statements about air displacement plethysmography

It is also known as the Bod Pod. It is used most often in exercise physiology laboratories or clinical settings

Identify a drawback of the maximum oxygen consumption test.

It is expensive and time consuming

Identify a characteristic of hypothermia.

It is the breakdown of the body's ability to produce heat

Which of the following is true about hydrostatic weighing?

It is used most often in exercise physiology laboratories and hospitals

Identify the effects of fluid replacement on athletes during exercise.

It reduces their body temperature. It reduces their heart rate

Health fitness Skill-related physical fitness

Its central focus is on functioning efficiently through the prevention and remediation of disease It emphasizes the development of those qualities that enhance the performance of physical activities

Identify a scenario in which a fitness professional is said to follow the principle of specificity.

Jackie recommends the bench press exercise to her client Rick to strengthen his chest muscles.

In the context of achieving and maintaining fitness, which of the following is recommended for the development of health-related cardiorespiratory endurance?

Lower intensities and longer durations of activities

Identify a side effect associated with the use of caffeine

Nervousness

Anaerobic system Aerobic system

No Oxygen Oxygen

What happens in an individual's body when he or she engages in explosive events such as high jumping and rapid weight lifting movements?

Phosphocreatine is depleted, reducing the rate of adenosine triphosphate production.

Which principle states that an individual must perform more than his or her normal amount of exercise to gain improvement in health and fitness?

Principle of overload

Identify a health benefit associated with physical activity

Reduced risk of heart disease

_____ involves gently and slowly moving into a stretch position and holding it for a certain period of time.

Static stretching

Identify a disadvantage of performing isometric exercises.

Strength is developed only at a specific joint angle, not through the entire range of motion.

In the context of achieving and maintaining fitness, what happens when the intensity of an activity increases?

The duration of the activity decreases

Concentric contraction Eccentric contractions

The muscle contracts and shortens in length. The muscle contracts while gradually lengthening.

Inherited and biological factors Environmental factors Behavioral factors

The susceptibility to disease cannot be changed. They can be changed, but people may face obstacles in doing so They can be changed by individuals taking personal responsibility for their health

Identify a characteristic of vitamins.

They do not provide energy directly.

Which of the following is an advantage of isometric exercises?

They do not require any equipment.

In the context of flexibility exercises, which of the following are true of the contract-relax technique?

This technique allows a stretch to be performed through a greater range of motion. In this technique, muscles are arranged in pairs; when one contracts, the opposing muscle in the pair relaxes.

True or false: The target zone begins at the threshold of training and defines the upper limits of training and optimal level of exercise.

True

Which of the following should be followed when performing the static stretching technique?

When a muscle relaxes, a stretch should be extended and held again.

Physical activities requiring a lower rate of energy expenditure over a longer time use _____ to supply the energy.

aerobic metabolism

Body fuels can be metabolized to produce small amounts of ATP for energy without the use of oxygen. This is referred to as _____.

anaerobic metabolism

In _____, electrodes are attached to an individual's body at the wrist and ankle, a low-level electrical current is sent through the body, and the resistance to the flow of the current as it passes through the body is measured to determine body composition

bioelectrical impedance analysis

The lower the rate of fluid intake by athletes during exercise, the lower the athletes' responses.

false

When an individual is performing _____, the length of the muscle changes while the contraction is performed at a constant velocity.

isokinetic exercises

A product of anaerobic energy production that accumulates in the muscles and contributes to fatigue is _____.

lactic acid

The aerobic system does not produce fatiguing by-products such as _____.

lactic acid

Flexibility is affected by the _____.

length that a muscle can stretch

The first level of the physical activity pyramid indicates that _____.

lifetime physical activity is associated with chronic disease reduction

The best method to determine an individual's level of cardiorespiratory functioning is by measuring _____

maximum oxygen consumption

The threshold of training is the _____.

minimum level of exercise needed to achieve desired benefits

When one is performing isometric exercises, it is suggested that the _____.

muscles generate a maximum force for 5 seconds, with the contraction repeated five to ten times each day

The ability of a muscle or muscle group to exert force against a resistance is known as _____

muscular endurance

The performance of aerobic activities requires a constant supply of _____.

oxygen

As individuals become fitter, the gains achieved become less and less, even though physical activity is increased. This belief is referred to as the _____.

principle of diminishing returns

Fray has developed two different workout routines, which he alternates every other month. This helps keep him from getting bored during his training. In this scenario, the principle of fitness followed by Fray is _____.

principle of variation

Level 4 of the physical activity pyramid indicates that _____.

some rest and inactivity are important

The key to the isokinetic exercise approach is _____

the speed at which a resistance is moved

Identify a serious side effect associated with steroid use for males.

voice deepening