Chp 11

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

10

Static stretching exercises should be held for

10 to 30 seconds.

According to the ACSM, in order to gain substantial health benefits, a person who participates in moderate-intensity aerobic activity (but no vigorous aerobic activity) should spend at least how many minutes each week in the moderate-intensity activity?

150 minutes

The American College of Sports Medicine recommends a workout frequency of at least ________ per week to develop strength.

2 nonconsecutive days

How many days a week at minimum should you stretch?

2 or 3 days a week

When should water be consumed during exercise?

2 to 4 hours before and more during exercise

The ideal amount of time for a cardiorespiratory training workout is

20 to 60 minutes.

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

3 to 5 days a week

To improve cardiorespiratory endurance during moderate-intensity activities such as walking or swimming, you should exercise for at least

30 minutes, five times per week.

For how long should older adults hold a stretch?

30 to 60 seconds

Stretching how many days a week is optimal?

5 to 7

Do not increase the volume of your exercise by more than ________ per week.

5-10 percent

Stretching exercises should ideally be performed

5-7 days a week

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

50

According to the ACSM, how long should a person participate in vigorous-intensity aerobic activity per week for substantial health benefits?

75 minutes

In a weight training program for general fitness, do ________ repetitions of each exercise.

8-12

Who likely does not need medical clearance before beginning an exercise program?

A 29-year-old slightly overweight man

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.

Which of the following statements about exercise and disease prevention is TRUE? Regular exercise reduces the risk of stroke. Weight-bearing exercise protects women against osteoporosis. Exercise prevents the development of type 2 diabetes. All answer choices are correct.

All answer choices are correct.

stretching is dangerous and could cause injury.

Ballistic, Bouncing, Bounce, or Balistic

What are the effects of not challenging a body physically?

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

What are benefits of including a cool-down period in your exercise session?

Cooling down helps return your breathing and heart rate to normal. Cooling down helps restore the body's circulation to a normal resting condition.

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

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

Which statement about exercise and the immune system is not true?

Excessive exercise boosts the immune system.

Which of the following statements about the effects of exercise on psychological and emotional well-being is FALSE?

Exercise creates mood swings.

The dimensions of frequency, intensity, time, type, volume, and progression is commonly referred to by the acronym . (Correct spell-check if it changes what you type.)

FITTVP

In a program to build flexibility, each static stretch should be held for two minutes.

False

Over-the-counter supplements are closely regulated by the U.S. government.

False

The five components of fitness that are most important to health are cardiorespiratory endurance, muscular strength, flexibility, body composition, and skill attainment.

False

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

False

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

False

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

Fat-free mass

What describes the process of metabolism?

Food is converted to energy.

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, whereas light weight and high reps build endurance.

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.

How does fat increase?

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

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

Immune

What is recommended for weight management?

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

Which of the following statements about the effects of exercise on metabolism and body composition is FALSE?

It can result in substantial weight gain due to increase in muscle mass.

Which statements about resistance exercise are true?

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

Which of the following statements about treating injuries with application of heat is FALSE?

It should be used before using ice.

What example best describes cardiorespiratory endurance?

Molly runs five miles every day.

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

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

Can a supplement change a weak person into a strong person?

No, exercise creates strength.

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

Which of the following statements about the effects of improved cardiorespiratory fitness is FALSE?

Resting blood pressure increases.

______ is the training principle that exercises that are specially designed for a component must be performed to develop that fitness component.

Specificity

_____________ training helps maintain muscle mass, function, and balance in older people, which greatly enhances their quality of life and prevents life-threatening injuries.

Strength, Weight, or Resistance

What are recommended procedures for stretching for persons other than older adults?

Stretch to the point of tightness in the muscle and hold the position for 10 to 30 seconds. Rest for 30-60 seconds, then repeat, trying to stretch a bit farther.

What is the importance of flexibility exercises?

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

Which of the following statements about fluid balance during and after exercise is FALSE?

Thirst is a good indicator of how much you need to drink.

A sedentary lifestyle is classified as a major risk factor for cardiovascular disease.

True

Cross-training involves engaging in multiple activities and emphasizes whole-body, high-intensity training.

True

Endurance exercise provides protection against the negative effects of stress.

True

Exercise has social, emotional, and psychological benefits.

True

Footwear is an important piece of equipment for almost any activity.

True

Men build larger muscles than women do through weight training because men have higher levels of testosterone.

True

Most people do not need to adopt a special diet when they begin a fitness program.

True

No fitness gains occur during the recovery phase after exercise.

True

Strength training can help improve body composition by increasing muscle mass.

True

To develop cardiorespiratory endurance, you need to engage in continuous activity involving large muscle groups.

True

True or false: Participating in physical activity can increase self-esteem.

True

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

True

Regular exercise may prevent the onset of type 2 diabetes.

True?

Which people receive the greatest health benefits from exercise?

Very active people

Which is a major risk factors for cardiovascular disease?

a sedentary life style

What is a good example of an exercise program for a sedentary person?

a walking program

The core muscles stabilize a person's midsection. They include muscles in the

abdomen. hips. back. buttocks.

Which is not a benefit of stronger bones?

ability to lose more weight

Flexibility is best described as

ability to move joints through their full range of motion

How long should a person wait before applying heat to an injury if swelling has disappeared?

about 36 to 48 hours

Injuries are least likely if endurance training occurs

about three to five times a week.

When should static stretches be performed?

after a workout

When would be the BEST time for Jessica to perform static stretching exercises to become more flexible?

after she has done her cardiorespiratory workout

All of the following are part of the physical activity pyramid EXCEPT

agility training.

What are skill-related fitness components?

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

Muscular strength is the

amount of force a muscle can produce with a single maximum effort.

What are examples of strength training exercises?

bench press pull-up squat

What are isotonic exercises?

body weight exercises barbells dumbbells weight machines

How is muscular endurance developed?

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

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

Susan can run a marathon. What type of training would likely have played the most important factor?

cardiorespiratory endurance training

The ability of the body to perform prolonged, large-muscle, dynamic exercise at moderate-to-high intensity is

cardiorespiratory endurance.

A sedentary lifestyle is one of the major risk factors for which issues?

cardiovascular disease stroke

The key to getting into shape without injury is

consistency.

The best fluid replacement during a 45-minute exercise session is

cool water.

All of the following are health-related components of health-related fitness EXCEPT

coordination.

_____ _____ combines a variety of exercises to enhance speed and intensity.

cross training

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

Serious dehydration may cause all of the following EXCEPT

decreased body temperature.

What are ways that exercise can improve body composition? (Choose every correct answer.)

decreases fat mass increases muscle mass increases daily calorie expenditure

What is most important for improving physical fitness?

doing enough physical activity to stress the body

The type of stretching that is best done prior to a workout is

dynamic stretching.

What can occur when muscles are unchallenged?

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

What is a component of treatment for type 2 diabetes?

exercise

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

exercise class

Which of the following increase the likelihood of injury?

exercising without warming up exercising while sick exercising every once and a while, without consistency

After an injury, heat should be used for the first 48 hours or until the swelling is gone.

false

True or false: Total daily recommended physical activity can be achieved in 5-minute bouts.

false

Moderate-intensity exercise causes a substantial increase in heart rate and rapid breathing.

false.

Health-related refers to the physical capabilities that contribute to health, including flexibility and cardiorespiratory endurance.

fitness

What is the best way to control body fat?

follow a balanced diet

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

foods with empty calories foods with added sugars

What does the acronym FITT represent?

frequency, intensity, time, type

______ muscle mass helps maintain a healthy body weight.

greater

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

greater; lower

What does greater muscle mass help maintain?

healthy body weight

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

heart rate

What are the benefits of developing muscular strength?

helps prevent back pain helps prevent leg pain helps keep skeleton in proper alignment

What are the benefits associated with warming up?

helps your body to move gradually from rest to exercise decreases the chance of injury elevates muscle temperature

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

hips abdomen legs

Exercise time refers to

how long your exercise session is.

Overtraining can lead to which of the following?

illness excessive fatigue injury

What are outcomes that can occur with participation in physical activity?

improved body image improved self-esteem

During the ______ stage, fitness is sustained over a period of time.

improvement

Why is muscular endurance important?

improves sports performance helps people cope with daily physical demands

What is not an effect of exercise on the respiratory system?

increase in a person's resting heart rate

What 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

What is not a long-term effect of exercise on the human body?

increased heart rate

What helps reduce back pain?

increased muscle strength

The length of time you should spend on a cardiorespiratory endurance exercise workout depends on the

intensity of the workout.

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

What are examples of cardiorespiratory endurance activities?

jogging aerobic dancing walking cycling

Whitney is a busy high schooler who wants to increase her level of physical activity. Which of the following activities would allow her to use her time most efficiently by burning the most calories?

jumping rope

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

less

What is recommended as warm-up for exercise?

low-intensity movements that mimic the activity to follow

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 developing type 2 diabetes lowering the risk of stroke

What are benefits associated with cardiorespiratory endurance training?

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

Recommended treatment of minor soft-tissue injuries such as bruises includes all of the following EXCEPT

massage.

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

maximal oxygen

What is the best measure of cardiorespiratory capacity?

maximal oxygen consumption

Your target heart rate for cardiorespiratory endurance exercise is a range based on your

maximum heart rate.

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

measuring heart rate

Who should get a medical examination before participating in exercise?

men over 40 years of age women over 50 years of age

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

metabolism

What is the type activity for which the ACSM recommends spending at least 150 minutes per week in order to achieve substantial health benefits?

moderate-intensity aerobic activity

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

muscular strength

What are components of health-related fitness?

muscular strength muscular endurance body composition

The component of health-related fitness that helps keep the skeleton in proper alignment, preventing back and leg pain, is

muscular strength.

To check the carotid pulse, which body part should you touch?

neck

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, resistance, or over load

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.

_________ is an imbalance between training and recovery.

overtraining

What is cross-training?

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

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

people at risk for heart disease

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

physical activity

What term refers to the collection of physical attributes that enable the body to perform moderate to vigorous activity without becoming overly tired?

physical fitness

The set of physical attributes that allow the body to respond or adapt to the demands and stress of physical effort is

physical fitness.

To make sure you get enough exercise for your fitness goals, you have decided to swim laps for 30 minutes, four days a week. Which of the following dimensions of program planning does this plan description NOT cover?

progression

Body composition refers to the

proportion of fat and fat-free mass in the body.

What activity is not a cardiorespiratory endurance exercise?

push-ups

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

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

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

reduced risk of osteoporosis improved cardiovascular health enhanced quality of life better balance

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

reduction of mild to moderate depression improved learning and memory reduced anxiety 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 are characteristics of exercise intended to improve or maintain physical fitness?

repetitive activity planned activity structured activity

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

resistance exercise

What is the best way to add muscle mass?

resistance, or strength, training

Which of the following are steps in the R-I-C-E principle for treating injuries?

rest elevate ice

Mohammed wants to minimize the risk of athletic injuries. Which of the following recommendations would NOT be appropriate?

return to his normal exercise program even if his injury is not fully healed

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

reversibility.

What are examples of vigorous activity?

running cycling up a steep hill moving heavy furniture

What are examples of physical activity?

running a mile a five-mile bike ride walking up a flight of stairs

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

The best way to lose fat is through

sensible dieting and exercise.

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

shoulder hip leg

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

skill-related fitness

What are examples of competitive activities that contribute to overall physical wellness?

soccer racquetball basketball

The R-I-C-E principle is recommended for treating _________ tissue injuries, such as injuries of the muscles or joints.

soft

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.

To develop a particular fitness component, you must perform exercises that are designed particularly for that component. This is referred to as

specificity.

Scientists have confirmed that core strength is less important for overall health and performance than core stability and ___________ .

stiffness

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

strength

What are exercises that increase bone density?

strength training impact exercises jumping rope

What is not a type of exercise that contributes to cardiorespiratory endurance?

stretching

Which of these warm-up exercises is least beneficial when preparing to go jogging?

stretching leg muscles and holding for at least 30 seconds

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

stretching.

An office worker should do all of the following activities to lower the risk of elevated glucose and insulin levels EXCEPT

take frequent snack breaks.

What is flexibility?

the ability to move joints through their full range of motion

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

the improvement stage

An individual considering using dietary supplements or drugs to enhance performance should understand that

the long-term effects of many supplements are unknown.

The number of repetitions of a strength exercise is equivalent to which FITT principle?

time

Which is the most important reason to drink water during exercise?

to prevent dehydration and enhance performance

What are reasons to apply heat to an injury?

to relax muscles to reduce pain to reduce stiffness

What health issue leaves a person prone to heart disease, blindness, and severe problems of the nervous and circulatory systems?

type 2 diabetes

Being sedentary is associated with what?

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

When using weights to improve muscular endurance, it is best to

use light resistance with many repetitions.

Running, playing sports and swimming laps are all examples of what intensity of physical activity?

vigorous

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

vigorous

What is a good beginning exercise program for an inactive person?

walking, yard work, climbing stairs

What are guidelines for injury prevention?

warm up thoroughly before exercise use proper equipment use proper body mechanics when lifting stay in condition

What are recommended places on the body for measuring pulse?

wrist neck