lifetime fitness

After exercising the cool- down phase should be at least __________minutes 5 10 15 20 25

10

Flexibility development guidelines indicate that the final position for each exercise should be held for _______ seconds? -5-15 -10-30 -15-40 -20-60 -60

10-30

Adults should do____ minutes a week of moderate-intensity aerobic physical activity -90 -120 -150 -180 -210

150

Flexibility exercises should be conducted a minimum of ______ days per week 1 or 2 2 or 3 3 or 4 4 or 5 5 or 6

2 or 3

According to the BMI, the lowest risk for chronic disease is in the _______ range - 18 to 21 -22 to 25 -26 to 29 -30 to 33 34 to 37

22 to 25

Essential fat constitutes about____ percent of the total weight in men and ____ percent in women -3;12 -5;15 -7;18 -9;18

3;12

Scientists from the National institute of Aging believe that In the coming decades the average life-span may decreases by as much as _______years -3 -5 -7 -9 -11

5

the Human body burns about __________ calories for each liter of oxygen consumed 2 5 8 12 15

5

at about 50 percent intensity the recommended duration of cardiorespiratory training is ___minutes per day -20 -30 -45 60 -90

60

BMI is calculated by multiplying your weight in pounds by_____ and dividing this figure by the square of the height in inches -575 -625 -705 -815

705

In general what is the single most important component of health-related physical fitness? - body weight -muscular flexibility -muscular endurance -muscular strength -Cardiorespiratory endurance

Cardiorespiratory Endurance

The Harvard alumni study showed that as the amount of weekly physical activity increased the risk of _____decreased? -accidental deaths -diabetes -chronic lower respiratory disease -cardiovascular deaths

Cardiovascular deaths

What is the ability of the heart lungs and blood vessels to supply oxygen to the cells to meet the demand of prolonged physical activity? -Cardiovascular endurance -speed -coordination -power -muscular fitness

Cardiovascular endurance

Which activity will most likely promote cardiorespiratory endurance? -Plyometrics -yoga -Calisthenics -Lifting weights -Cross-country skiing

Cross-country skiing

Exaggerating a kicking action, walking lunges, and arm circles are all examples of _____ stretching -Ballistic -Dynamic -Controlled ballistic -Static -PNF

Dynamic

T/F goals that someone else sets for you are more motivational than goals you set for yourself

False

T/F stretching refers to the same activity as a warm-up

False

T/F the 1.0 mile walk test alone can determine an individual's overall level of fitness

False

T/F the majority of all low back problems in the United states stem from genetic factors

False

Sports medicine specialists believe that many muscular/ skeletal problems and injuries, especially in adults, are related to a lack of _______ -strength -cardiorespiratory endurance -flexibility -balance -coordination

Flexibility

Strength gains with______ training are specific to the angle of muscle contraction -isotonic -eccentric -isokinetic -Dynamic -Isometric

Isometric

which muscular endurance test is done by men only? -Modified push-up -bench jump -1 RM -Modified Dip -Abdominal crunch

Modified Dip

The ability of a muscle to exert submaximal force repeatedly over time is known as____ -Isometric training -Progressive resistance -Muscular strength -Hypertrophy -Muscular endurance

Muscular endurance

Which health-related component of physical fitness seems to be the most important in the older-adult population? -Muscular strength -Muscular endurance -Muscular flexibility -Body weight

Muscular strength

A recent report by the OECD found that the United States had the highest rates of ______ among all 36 OECD countries heart disease diabetes cancer obesity malnutrition

Obesity

if you engage in a diet and exercise program, you should repeat body composition measurements about ____ to monitor changes in lean and fat tissue - once a week -once a month -every 3 months -every 6 months

Once a month

Before you engage in an exercise program or participate in any exercise testing you should fill out the? -family medical history questionnaire -Physical activity readiness questionnaire -General Health Questionnaire

Physical activity readiness questionnaire

The leading cause of preventable death in the United States is _________ physical inactivity diabetes alcohol abuse substance abuse tobacco use

Tobacco use

T/F Exercise duration should be increased gradually to avoid undue fatigue and exercise-related injuries

True

T/F Good muscular strength can improve bone density and help prevent osteoporosis

True

T/F In isolated instances a qualified physical therapist may select one or a few contraindicated exercises to treat a certain injury or disability in a carefully supervised setting

True

T/F Lean body mass is equivalent to body weight minus fat weight

True

T/F Moderate physical activity has been defined as any activity that requires an energy expenditure of 1.000 calories per day

True

T/F Muscles have to be overloaded for them to develop

True

T/F When you do flexibility exercises the intensity of each stretch should be only to the point of mild discomfort or mile tension at the end of the range of motion

True

T/F faulty posture and weak and inelastic muscles are among the leading causes of chronic low back problems

True

T/F too much flexibility leads to unstable and loose joints, which may actually increase the injury rate

True

Goals that are________ set you up for failure, discouragement, and loss of interest -Challenging -Time specific -Unattainable -measurable -unrewarding

Unattainable

Cardiorespiratory endurance is determined by_____ -maximum heart rate -Resting heart rate -VO2 max -blood oxygen saturation -blood pressure during exercise

VO2 max

Which protein source has been shown to be the most effective type of protein for strength development and myofibrillar hypertrophy -whey -soy -casein -eggs

Whey

What is the leading cause of death in the United States cancer cardiovascular disease chronic lower respiratory disease accidents diabetes

cardiovascular disease

Which training mode requires that the individual balance the resistance through the entire lifting motion -Universal Gym -Nautilus machine -Free weights

free weights

the modified sit and reach test is sued to assess ______flexibility -quadriceps -hip -hamstring and low back -shoulder and chest -back and abdominal

hamstring and low back

When strength training for general fitness, the recommendation is ______sets per exercise -one to three -two to four -three to five -four to six -five to seven

one to three

exercise is a type of physical activity that requires? -an energy expenditure of 150 calories -planned, structured, and repetitive body movement - rapid breathing and a substantial increase in heart rate -30 minutes of activity

planned, structured, and repetitive body movement

Brenda's arm will be in a cast for six weeks. What will most likely happen to the muscle cells in her arm? -they weaken and die -they will lie dormant -they will atrophy and she will lose strength

they will atrophy and she will lose strength

T/F the leading cause of death in the Unites States today are life style related

true

What term refers to the constant and deliberate effort to stay healthy and achieve the highest potential for well-being? wellness fitness discipline behavior modification exercise

wellness