HSCI Chapter 10

physical fitness

- a set of health- and performance- related attributes

physical activity

- any body movement that works your muscles, uses more energy than when resting, and enhances health - vary by intensity

how to measure maximal aerobic capacity

- best accuracy is done in a lab - measures precise amount of oxygen entering and exiting the body suring teh exercise session

exercise

- defined as planned, structured, and repetitive bodily movement done to improve or maintain one or more components of physical fitness - ie cardiorespiratory endurance, muscular strength or endurance, or flexibilty

aerobic capacity (power)

- measures cardiorespiratory fitness - volume of oxygen the muscles consume during exercise

aerobic exercise

- primary category to improve cardiorespiratory fitness - any exercise that requires oxygen to make energy for prolonged activity

flexibility

- refers to the range of motion, or the amount of movement possible at a particular joint or series of joints - a greater range of motion means a greater flexiblity

muscular endurance

- the ability of a muscle or group of muscles to exert force repeatedly without fatigue or the ability to sustain a muscular contraction

in the US, physical inactivity is responsible for __% cases of colon cancer

12.0%

in the US, physical inactivity is responsible for __% cases of breast cancer

12.4%

in the US, physical inactivity is responsible for __% of cases of coronary heart disease

6.7%

List the five health-related components of physical fitness.

Answer: (must include all five.: 1. Cardiorespiratory fitness 2. Muscular strength 3. Muscular endurance 4. Flexibility 5. Body composition

The maximum heart rate for John, who just turned 20 years old, would be a. 200. b. 193. c. 185. d. 177.

b. 193.

Nellie just sprained her ankle playing basketball. For the first 24 to 72 hours, how should she ice her injury? a. For a full hour initially, then for 30 minutes every two hours b. Twice a day for at least 30 minutes c. 20 minutes every hour d. 30 minutes every 3 hours

c. 20 minutes every hour

Which of the following best describes a way to prevent overuse injuries? a. Set fitness goals high to increase the challenge. b. Avoid any activity for at least two weeks when you are stiff and sore. c. Vary your fitness activities throughout the week. d. Work through stiffness and soreness to keep the muscles loose.

c. Vary your fitness activities throughout the week.

How is regular exercise most beneficial for joints? a. It can cure arthritis. b. It slows circulation. c. It increases strength. d. It increases range of motion.

d. It increases range of motion.

true/ false On average, regular exercise increases quality of life but not length of life.

false

true/ false A pedometer is a battery-operated device that measures the number of steps a person takes.

false

true/ false An elliptical trainer (also called an elliptical machine. is an exercise machine that simulates climbing stairs on two moving platforms.

false

true/ false An lightweight, inflatable ball made of burst-resistant vinyl that can be used to strengthen core muscles or improve flexibility is called a medicine ball.

false

true/ false At least five minutes of your workout should be devoted to warming up; cooling down and stretching at the end of your workout are optional.

false

true/ false Flexibility refers to the ability to move rapidly on demand.

false

in the US, physical inactivity is responsible for 8.3% of type 2 diabetes

true

true/ false . Injuries that occur as a result of cumulative, repeated stresses on tendons, muscles, and joints are overuse injuries.

true

true/ false A common obstacle to physical activity reported by college students is enjoyment of screen time and technology.

true

true/ false A person's metabolic rate is elevated for several hours after a vigorous workout.

true

five components of a comprehensive fitness program

- cardiorespiratory fitness - muscular strength - muscular endurance - flexiblity - body composition

health related attributes

- cardiorespiratory fitness, muscular strength and endurance, flexibility, and body composition - allow one to perform moderate/ vigorous intensity physical activities on a regular basis

if the number of adults meeting the 2008 physical activity guidelines increased by 25%, there would be __ million fewer deaths per year and life expectancy would __

1.3 million increase

in the US, physical inactivity is responsible for __% of deaths

10.8%

Which of the following changes could an individual expect from participating in regular aerobic exercise? a. Increase in HDLs b. Increase in LDLs c. Increase in triglycerides d. Increase in total cholesterol

a. Increase in HDLs

Which of the following forms of exercise includes a component specifically designed to increase strength? a. Pilates b. Warm-up c. Cool-down d. Aerobics

a. Pilates

cardiorespiratory fitness

- the ability of the heart, lungs, and blood vessels to supply the body with oxygen efficiently

muscular strength

- the amount of force a muscle or group of muscles is capable of exerting in one contraction

body composition

- the fifth component of a comprehensive fitness program -the relative proportions and distribution of fat and lean tissues in the body

maximal aerobic power

- the maximal volume of oxygen that the muscles consume during exercise

List and briefly explain the four elements of the FITT principle of exercise to achieve health benefits.

Answer: 1. Frequency refers to the number of times per week you need to engage in particular exercises to achieve the desired level of physical fitness. 2. Intensity refers to how hard the workout must be to achieve the desired level of physical fitness. 3. Time, or the duration, refers to how many minutes or repetitions of an exercise are required at a specified intensity during any one session. 4. Type refers to what kind of exercises should be performed to improve the various components of physical fitness

Name and briefly describe the three key elements that should be part of all workout sessions and the ideal amount of time for each stage.

Answer: 1. Warm-up - should involve 5 to 15 minutes to prepare the body for the more strenuous exercise to follow. 2. Cardiorespiratory and/or resistance training - may involve one or the other type of exercise or periods of both. Sessions typically last for at least 20 to 30 minutes total (can be longer., but with high-intensity interval training, the total time required may be lower. 3. Cool-down - 10 to 15 minutes of low-intensity movements and stretching.

List at least five health benefits of regular physical activity.

Answer: (any five or more of the following.: 1. Reduced risk of cardiovascular disease 2. Reduced risk of metabolic syndrome and type 2 diabetes 3. Reduced cancer risk 4. Improved bone mass and reduced risk of osteoporosis 5. Improved weight management 6. Improved immunity 7. Improved mental health and stress management 8. Longer life span

What steps should you take to select the best footwear (athletic shoes. for your sport or activity? List at least four factors to consider.

Answer: (at least four of the following.: 1. Find shoes that will properly absorb shock. 2. Find shoes that fit well. 3. Shop where there is a big selection and salespeople are trained in fitting athletic shoes. 4. Try on shoes later in the day when your feet are the largest. 5. Make sure there is some extra room in the toe and that the shoes are wide enough. 6. Choose shoes that are specifically designed for your sport or activity.

When planning and carrying out a personal fitness plan, what actions can you take to increase your likelihood of success? Describe at least four.

Answer: (at least four of the following.: 1. Make exercise enjoyable by choosing activities that you genuinely like. 2. Start slowly with activities that are in line with your current fitness level. Gradually progress to more challenging activities as your fitness level improves. 3. Make only one lifestyle change at a time. 4. Set reasonable goals and expectations. 5. Choose a time to exercise and stick with it. 6. Keep a record of your progress. 7. Take lapses in stride and get back on track. 8. Reward yourself with something meaningful and healthful when you reach your goals.

How can you protect yourself from injury while exercising? List at least four ways.

Answer: (at least four of the following.: 1. Wear protective gear that is appropriate for the sport or activity. 2. Wear appropriate and well-fitting footwear. 3. Vary activities to avoid overuse injuries. 4. Dress for the weather. 5. Avoid exercising in extreme conditions (heat or cold.. 6. Stay hydrated. 7. Listen to your body and don't push to the point of injury. 8. Reevaluate and change your exercise program as needed.

Lack of time is an often-cited reason for not engaging in more physical activity. List at least three ways to fit more exercise into your schedule.

Answer: (at least three of the following.: 1. Look at your schedule to find a few 30-minute time slots for exercise. Even shorter periods of activity (10-20 minutes. throughout the day can be beneficial. 2. Multitask by reading or listening to lectures or podcasts while walking or using exercise equipment. 3. Do something active during lunch or study breaks. 4. Select activities that require less time, such as brisk walking or jogging. 5. Ride a bike to class, to see friends, or to do errands. 6. Park your car or exit public transportation farther from your destination and walk the extra distance

List the six skill-related components of physical fitness that are also known as sport skills.

Answer: (must include all six. 1. Agility 2. Balance 3. Coordination 4. Power 5. Speed 6. Reaction time

Using the American College of Sports Medicine (ACSM. and the National Athletic Trainers' Association (NATa. recommendations, calculate the amount of fluid an athlete weighing 200 pounds needs to consume 4 hours prior to vigorous training in order to remain adequately hydrated.Answer: The ACSM and the NATA guidelines call for athletes to consume approximately 0.7 to 1.07 ounces of fluid per 10 pounds of body weight 4 hours prior to exercise. For an athlete weighing 200 pounds, the calculation is as follows: First, divide 200 pounds (the athlete's total weight. by 10 pounds (the unit of weight used to calculate fluid ounces.: 200/10 = 20. Next, multiply 0.7 ounces X 20 units (of 10 pounds each. = 14 ounces Finally, multiply 1.07 ounces X 20 units (of 10 pounds each. = 21.4 ounces. An athlete weighing 200 pounds should drink 14 to 21.4 ounces of fluid 4 hours before training.

Using the American College of Sports Medicine (ACSM. and the National Athletic Trainers' Association (NATa. recommendations, calculate the amount of fluid an athlete weighing 200 pounds needs to consume 4 hours prior to vigorous training in order to remain adequately hydrated. Answer: The ACSM and the NATA guidelines call for athletes to consume approximately 0.7 to 1.07 ounces of fluid per 10 pounds of body weight 4 hours prior to exercise. For an athlete weighing 200 pounds, the calculation is as follows: First, divide 200 pounds (the athlete's total weight. by 10 pounds (the unit of weight used to calculate fluid ounces.: 200/10 = 20. Next, multiply 0.7 ounces X 20 units (of 10 pounds each. = 14 ounces Finally, multiply 1.07 ounces X 20 units (of 10 pounds each. = 21.4 ounces. An athlete weighing 200 pounds should drink 14 to 21.4 ounces of fluid 4 hours before training.

Which of the following is a correct definition of exercise? a. Planned, structured, and repetitive movement b. Body movement produced by skeletal muscles c. The body's ability to respond to the demands of physical effort d. Physical activities that increase the heart rate

a. Planned, structured, and repetitive movement

Weak core muscles can a. contribute to poor posture and low back pain. b. be strengthened by holding a single asana targeting the lower back. c. reduce an individual's risk for injury. d. reduce the body's ability to fight infection.

a. contribute to poor posture and low back pain.

Muscular endurance is a muscle's ability to a. exert force repeatedly or to sustain a contraction for a length of time. b. contract while moving some type of weight. c. flex a joint. d. increase the amount of force exerted in subsequent contractions.

a. exert force repeatedly or to sustain a contraction for a length of time.

The least serious heat-related problem that can be prevented by adequate fluid intake is a. heat cramps. b. heat exhaustion. c. heatstroke. d. heat fatigue.

a. heat cramps.

A potentially fatal condition resulting from abnormally low body core temperature is a. hypothermia. b. hyperthermia. c. hypotension. d. hypertension.

a. hypothermia.

The talk test is used to measure the a. intensity of exercise. b. duration of exercise. c. type of exercise. d. endurance achieved.

a. intensity of exercise.

The maximum amount a person can lift in one contraction is a measurement known as a. one repetition maximum (1 RM.. b. one repetition (1 R.. c. rating of perceived exertion (RPE.. d. weight required for overload (WRO..

a. one repetition maximum (1 RM..

Muscular strength is best developed by a. overloading the muscles to force them to adapt. b. underloading the muscles to force them to adapt. c. increasing the speed at which you can lift a weight. d. using a variety of exercises to work all the major muscle groups.

a. overloading the muscles to force them to adapt.

Exercise frequency refers to a. the number of times per week you need to do a particular exercise to see benefits. b. how difficult the workout must be to attain the desired level of fitness. c. the length of time or number of repetitions to be completed in one workout session. d. the specific component of fitness an activity is designed to improve.

a. the number of times per week you need to do a particular exercise to see benefits.

The fitness of a person's cardiorespiratory system is assessed by measuring a. the volume of oxygen the muscles consume during exercise. b. the increase in heart rate during exercise. c. the strength needed to sustain a muscular contraction during exercise. d. the number of reps that can be repeated in one breath.

a. the volume of oxygen the muscles consume during exercise.

During a strength training workout, a rest period of how many minutes for a particular muscle group is recommended between sets? a. 1 to 2 b. 2 to 3 c. 3 to 4 d. 4 to 5

b. 2 to 3

The FITT principle for muscular endurance and strength includes resistance training a. 1 to 2 days per week. b. 2 to 3 days per week. c. 3 to 4 days per week. d. at least 5 days per week.

b. 2 to 3 days per week.

Carlos uses barbells for strength training; the barbells create which type of resistance? a. Body weight b. Fixed c. Variable d. Free

b. Fixed

Bridget suffers from a disease characterized by low bone mass and deterioration of bone tissue, which increases her risk of fractures. Which disease does she have? a. Metabolic syndrome b. Osteoporosis c. Atherosclerosis d. Osteoarthritis

b. Osteoporosis

Which of the following activities, performed three times a week, will be most effective at increasing your cardiorespiratory fitness? a. Bowling b. Swimming c. Weight lifting d. Golfing

b. Swimming

Walt broke his leg while playing football. Which type of injury is this? a. Overuse b. Traumatic c. Repetitive d. Invasive

b. Traumatic

Which of the following would be an example of using the "C" component in the RICE principle for injury treatment? a. Obtaining clinical care b. Wearing a compression bandage c. Elevating the injured extremity to reduce swelling d. Cooling the injured area with a cloth-wrapped ice pack

b. Wearing a compression bandage

Swimming, cycling, and jogging are examples of a. strength-building activities. b. aerobic activities. c. endurance-building activities. d. flexibility activities.

b. aerobic activities.

The ability of the heart, lungs, and blood vessels to supply oxygen to skeletal muscles during sustained physical activity is a. muscular endurance. b. cardiorespiratory fitness. c. aerobic capacity. d. physical strength.

b. cardiorespiratory fitness.

The range of motion possible at a particular joint or series of joints is a. agility. b. flexibility. c. balance. d. endurance.

b. flexibility.

Ryan has been working in his yard on a very hot summer day. He is experiencing nausea, headache, dizziness, faintness, and the chills. Ryan is most likely suffering from a. heat cramps. b. heat exhaustion. c. heatstroke. d. heat fatigue.

b. heat exhaustion.

Exercise intensity refers to a. the number of times per week you need to do a particular exercise to see benefits. b. how difficult the workout must be to attain the desired level of fitness. c. the length of time or number of repetitions to be completed in one workout session. d. the specific component of fitness an activity is designed to improve.

b. how difficult the workout must be to attain the desired level of fitness.

A potentially fatal dilution of sodium concentration in the blood that results from overconsumption of plain water during endurance events is a. hypoglycemia. b. hyponatremia. c. hypernatremia. d. hyperglycemia.

b. hyponatremia.

When training all major muscle groups in a single strength-training workout, a person should complete a. low-intensity exercises before high-intensity exercises. b. large-muscle group exercises before small-muscle group exercises. c. single-joint exercises before multiple-joint exercises. d. small-muscle group exercises before large-muscle group exercises.

b. large-muscle group exercises before small-muscle group exercises.

Thea is a swimmer. To improve her stroke performance, she concentrates mainly on her upper body when weight training. Her training method is an example of a. isometric training. b. specificity. c. endurance training. d. isolation.

b. specificity.

Billy completed an intense resistance-training workout on Monday. How much time do his muscles need to rebuild and recover? a. At least 12 hours b. 12 to 24 hours c. 24 to 48 hours d. 48 to 60 hours

c. 24 to 48 hours

Which of the following is TRUE regarding exercise and cancer? a. Approximately one in ten cancers could be prevented with regular physical activity and healthy diet choices. b. Strength training appears to reduce the risk of bone cancer. c. Aerobic exercise appears to reduce the risk of breast cancer and colon cancer. d. Exercise has no effect on cancer risk.

c. Aerobic exercise appears to reduce the risk of breast cancer and colon cancer.

Bruce has been sedentary for most of his adult life, but has just begun working with a personal trainer for help increasing his fitness. Bruce is in what stage of his fitness program? a. Contemplation stage b. Preparation stage c. Initial conditioning stage d. Injury risk stage

c. Initial conditioning stage

Which of the following describes the most common method used to measure muscle strength? a. Repeated lifting of weights until fatigued b. Fast repetitions using free-weights c. Maximum weight that can be moved at one time d. Heaviest weight that can be lifted in one set of reps

c. Maximum weight that can be moved at one time

Why is ice applied to an exercise injury? a. To prevent further irritation to injured areas b. To soothe damaged tissue and block blood flow to the area c. To relieve pain and constrict blood vessels d. To prevent nerve damage

c. To relieve pain and constrict blood vessels

Performance-enhancing drugs that are synthetic versions of the hormone testosterone are a. steroid precursors. b. creatines. c. anabolic steroids. d. ephedrines.

c. anabolic steroids.

The body's core muscles are the foundation for all movement and include a. lower back, abdominal, and chest muscles. b. chest and abdominal muscles. c. deep back, abdominal, and hip muscles. d. upper back and shoulder muscles.

c. deep back, abdominal, and hip muscles.

Increasing strength by regularly creating a degree of tension in the muscles greater than they are accustomed to is a. training the muscles. b. resistance. c. overloading the muscles. d. endurance.

c. overloading the muscles.

An acronym for the standard first-aid treatment for fitness-related injuries is a. FRIE. b. ICEd. c. BRIE. d. RICE.

d. RICE

Which type of stretching slowly and gradually lengthens muscles and tendons? a. Yoga stretching b. Pilates stretching c. Controlled stretching d. Static stretching

d. Static stretching

Muscular strength is the amount of force a. a muscle is capable of sustaining for a length of time. b. a muscle is capable of exerting repeatedly at measured intervals. c. needed to flex a joint. d. a muscle is capable of exerting in one contraction.

d. a muscle is capable of exerting in one contraction.

Regular exercise reduces the risk for cardiovascular diseases by a. thinning the blood and increasing blood pressure. b. increasing flexibility and stamina. c. decreasing lung capacity and recovery time. d. improving blood flow and strengthening the heart muscle.

d. improving blood flow and strengthening the heart muscle.

Regular exercise has been associated with improved stress management, which is attributed to its effect on a. lung capacity. b. cortisol release. c. heart rate. d. neurotransmitters.

d. neurotransmitters.

The ability to perform moderate to vigorous physical activities on a regular basis and to complete daily tasks without undue fatigue demonstrates a. weight-loss success. b. endurance exercise. c. physical activity. d. physical fitness.

d. physical fitness.

A pain in the front part of the lower leg that can be due to more than 20 different medical conditions is commonly known as a. tibial irritation. b. plantar fasciitis. c. runner's knee. d. shin splints.

d. shin splints.

The easiest way to check to make sure you are walking or running with enough intensity to improve cardiorespiratory fitness is to a. check your breathing rate. b. judge by the amount of perspiration. c. use a device to confirm your speed. d. use the talk test.

d. use the talk test.

true/ false After a large meal, it is best to wait 2 hours before exercising to avoid stomach upset, cramping, or diarrhea.

false

true/ false An RPE of 2 to 6 is generally recommended for training the cardiorespiratory system.

false

true/ false Heat exhaustion is a deadly heat stress illness that occurs when the body's heat production significantly exceeds its cooling capacities and core body temperature rises to dangerous levels.

false

true/ false Hypothermia only occurs if you are exposed to temperatures below freezing.

false

true/ false If you strain a muscle during exercise, you should put a heat pack on it when you get home to ease the pain and promote healing.

false

true/ false Intensity as part of the FITT principle refers to the duration of a workout or activity.

false

true/ false Most Americans are sufficiently active for optimal health.

false

true/ false Physical activity incorporates all body movements produced by the skeletal and cardiac muscles that result in increased energy expenditure.

false

true/ false Regular exercise increases the level of LDL or "good" cholesterol.

false

true/ false Regular physical activity has been noted to increase stress, resulting in a negative impact on mental health.

false

true/ false Research suggests that exercising 60 minutes per week while eating less fat could prevent or delay the onset of type 2 diabetes

false

true/ false Target heart rate refers to the maximum heart rate you can achieve during exercise.

false

true/ false The amount of rest between exercise sessions is not important in regard to effective strength-training.

false

true/ false The safest exercises for improving flexibility involve stretch-and-bounce movements.

false

true/ false To become accustomed to working out in heat more quickly, you should wear extra layers of clothing and exercise during the hottest part of the day.

false

true/ false Traumatic injuries result primarily from cumulative, day-after-day stresses placed on body parts.

false

The best fluid to drink during a 45-minute exercise session is a. chocolate milk. b. plain water. c. a sports drink. d. any caffeinated beverage.

b. plain water.

Aerobic capacity is measured by a. HDL to LDL ratio. b. RPE. c. MET level. d. VO2 max.

d. VO2 max.

Aerobic literally means a. with air. b. with energy. c. with strength. d. with oxygen.

d. with oxygen

true/ false Yoga is a system of exercise that originated in India that includes controlled breathing and movements that improve flexibility, strength, and posture.

true

true/ false Aerobic capacity determines the functional status of the cardiorespiratory system.

true

true/ false Body composition is the relative proportions and distribution of fat and lean tissue in the body.

true

true/ false Exercise is a type of physical activity that is planned, structured, and repetitive.

true

true/ false Flexibility is the ability to move joints freely through their full range of motion.

true

true/ false If pain is felt on the ball of the foot, at the heel, or both, the problem might be plantar fasciitis.

true

true/ false Involuntary muscle contractions that occur during or following exercise in hot and/or humid weather are called heat cramps.

true

true/ false Pilates is a system of exercise developed in the 1920s that combines stretching with movement against resistance provided by devices and equipment using tension springs or bands.

true

true/ false Regular physical activity reduces the risk of metabolic syndrome.

true

true/ false Tai chi is a system of exercise that originated in China that involves performing a series of flowing movements and positions known as forms.

true

true/ false The ability to perform moderate to vigorous levels of physical activity on a regular basis without excessive fatigue constitutes physical fitness.

true

true/ false The array of stretching and strengthening exercises associated with yoga are expressed as asanas, or postures.

true

true/ false The body uses stored glycogen for fuel when you are physically active.

true

true/ false The effects of strength training are specific to the muscles exercised.

true

true/ false To elevate an injured limb means to raise the affected area to a level above the heart.

true