ENS 330 --- Exam #2

The Physical Activity Guidelines for Americans recommends what minimum target level of activity?

- 75 minutes per week of vigorous-intensity activity Inbox - 150 minutes per week of moderate-intensity activity either of these

What are ways to determine if a neuromotor exercise is too advanced for an individual?

- Body segments are not in alignment. - Balance is lost. - The individual is unable to maintain proper posture during the activity. All of these.

In what ways) can we overload a muscle?

- Increase the number of sets. - Increase the resistance. - Increase the number of repetitions. all of these

What is the minimum number of calories per week that should be expended in physical activity?

1,000

For static stretching in adults, hold each stretch between _ and total of seconds of flexibility exercises have been done for each joint.

10 to 30; 60

What would be the estimated maximal heart rate for a 40-year-old?

180 beats per minute

A general rule from the Physical Activity Guidelines for Americans is that ______ minute(s) of vigorous-intensity activity can be counted the same as _____ minute(s) of moderate-intensity activity.

1; 2

How many days per week is neuromotor exercise training typically recommended?

2 to 3

At a minimum, how many hours are recommended between training sessions for a given muscle group?

48

On a scale of 0 to 10 (0 is at rest and 10 is your highest possible level of effort), what is considered moderate-intensity exercise?

5 to 6

How many calories would be burned per minute when a 220 lb (100 kg) person walks at 3.0 mph (4.8 km/h), an activity with a MET value of 3.5?

6.1 per minute

Aerobic recommendations for a beginner who has no history of prior activity is to attain an overall target of _____ to minutes per week.

60; 100

How many repetitions are recommended for adults when resistance training?

8 to 12

The braided side step focuses on which aspect of neuromotor exercise training?

Agility

A cool-down is typically considered optional for those at a higher fitness level.

False

A warm-up is unnecessary prior to a resistance training session.

False

As is stated in the textbook, muscular fitness really cannot be improved without access to a fitness center.

False

As your aerobic fitness improves, your heart rate will be higher when doing the same activity as when you were less aerobically fit.

False

Currently, there is no clear concensus regarding the most effective strategy for improving neuromotor function through progressive neuromotor training.

False

Limiting motion at a particular joint will help preserve flexibility at that joint.

False

Research has supported the contention that pre-exercise stretching prevents injury.

False

Stretching reduces muscle soreness.

False

The neuromotor system can be overloaded by decreasing duration of the training and limiting exercise difficulty.

False

Which is NOT a focus of neuromotor exercise training?

Flexibility

Of the following __ is a resistance training exercise targeting the hips and legs (muscle groups include gluteals, quadriceps, hamstrings)?

Lunge

If you are working at an intensity that increases breathing rate but still allows you to speak without gasping for breath between words, you are likely exercising at what intensity level?

Moderate

Which of the following exercises could be done at home to improve low back strength?

Prone plank

Which is NOT a neuromotor assessment?

Sit-and-each-test

Neuromotor training has not been shown to improve ______ in middle-aged and older persons.

Speed

The flexibility exercise to avoid is ______

Standing toe touch

Which of the following positions would present the greatest challenge to balance?

Tendem

A metabolic equivalent (MET) is equal to the oxygen cost at rest.

True

Flexibility exercises should be done at least two to three days per week.

True

Flexibility typically decreases with age.

True

For individuals with limited resistance training experience, 10 to 15 repetitions are recommended.

True

Hypertrophy refers to an enlargement in muscle fiber size.

True

Neuromuscular function declines with age, resulting in diminished coordination and muscle control.

True

Routine daily activities can cause various problems with the shoulders and low back. To counter these problems, it is best to engage in static stretching, but not dynamic stretching.

True

Tai chi and yoga are examples of low impact and relatively safe forms of neuromotor exercise.

True

Tandem walking and braided walking are both examples of dynamic movements that challenge the center of gravity.

True

The higher your VOmax, the better your aerobic fitness is.

True

When resistance training, there is always a specific exercise order to follow irrespective of age and gender.

True

When comparing different types of resistance training, ______ is the only type that offers excellent 'ease of use' for individuals.

Weight machines.

When should flexibility exercises be performed?

anytime after a muscle is warmed up

FITT-VP stands for

frequency, intensity, time, type, volume, progression

Which of the following stretches should typically be avoided?

hurdler stretch

Which of the following would be a good stretch for the upper back?

kneeling cat

Typically, what is the recommended order of exercises?

more challenging exercises before less challenging

How far should an individual stretch?

to the point of mild tightness

Which of the various types of resistance training has more limited functionality although the ease of use is high?

weight machines