more things to study

Blood picks up oxygen and discards carbon dioxide and continues on to the left atrium. Waste-carrying, oxygen-poor blood travels through the venae cavae into the right atrium. Oxygen-rich blood flows into the left ventricle, and from there it is pumped through the aorta into the rest of the body's blood vessels. Blood flows into the lower right chamber, called the right ventricle, and from there it is pumped through the pulmonary arteries into the lungs.

3, 1, 4, 2

You should apply heat to an injury after 24 to 36 hours, but only if the swelling has completely disappeared. 24 to 36 hours, even if there is still some swelling. 36 to 48 hours, even if there is still some swelling. 36 to 48 hours, but only if the swelling has completely disappeared.

36 to 48 hours, but only if the swelling has completely disappeared.

For more accurate results during a direct 1-RM test, it is best to avoid strenuous weight training for ________ hours beforehand. 12 48 72

48

label the heart

Blood enters the heart through the Superior and Inferior Vena. Cava-Right Atrium-through the Tricuspid Valve-Right Ventricle- through the Pulmonary valve-Pulmonary Artery- Lungs- Comes back to the heart through Pulmonary Veins- Left Atrium- Mitral Valve-Left Ventricle- Aortic Valve- Aorta- out of the body

Which of the following statements about exercise monitors is true? Heart rate monitors are usually more accurate than calorie counters. Most fitness trackers provide heart rate data accurate enough for medical use. Wrist strap monitors measure the electrical activity of the heart in order to track pulse rate. GPS receivers in a fitness tracker provide heart rate data.

Heart rate monitors are usually more accurate than calorie counters.

How does strength training promote endurance fitness? It slows the speed of blood cells that travel through the muscles. It improves nervous control of the muscles. It stretches the tendons. It lengthens the muscles to increase responsiveness.

It improves nervous control of the muscles.

Long term benefits of exercise

Reduces the risk of heart disease, improved cognitive functions, reduced risk of colds, increased bone density

_______ would predominantly use fast-twitch muscle fibers. Multiple Choice Bike riding Walking and jogging Hiking Sprinting

Sprinting

Which of the following statements about strength training is NOT true? Strength training can increase the risk of a sudden heart attack. Strength training promotes short-term stiffness of the blood vessels. Strength training places stress on the endothelial cells that line blood vessels. Strength training causes extreme boosts in blood pressure.

Strength training can increase the risk of a sudden heart attack.

________ would predominantly use slow-twitch muscle fibers. Shot-putting Weight training Jumping and sprinting Walking and jogging

Walking and jogging

Why might someone recommend using weight machines over free weights? Multiple Choice Weight machines help improve the lifter's balance. Weight machines develop more explosive strength. Weight machines offer quieter operation. Weight machines are easier to use.

Weight machines are easier to use.

What is the most effective nutritional strategy for improved performance and appearance? Multiple Choice increased amino acids performance-enhancing drugs nutritional supplementation a balanced diet

a balanced diet

injuries such as low-back pain are reduced if the spine is properly aligned by strong muscles in the neck. shoulders and chest. feet. abdomen and hips.

abdomen and hips.

muscle endurance is the amount of time required to contract a muscle completely ability to resist fatigue and sustain a given level of muscular tension over time ability to move the joints through a full range of motion amount of force a muscle can produce with a single maximum effort

ability to resist fatigue and sustain a given level of muscular tension over time

When can a person return to full exercise participation after a minor injury? after the pain of exercising is tolerable as soon as the swelling subsides once the pain is only felt when the joint is moved after normal strength and balance return to the muscles

after normal strength and balance return to the muscles

muscular strength is the amount of force a muscle can produce repeatedly ability to sustain a given level of muscular tension over time amount of force a muscle can produce with a single maximum effort ability to move the joints through a full range of motion

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

Hypertrophy is defined as a decrease in muscle-fiber number. a decrease in muscle-fiber size. an increase in muscle-fiber number. an increase in muscle-fiber size.

an increase in muscle-fiber size.

Oxygen-rich blood flows into the left ventricle, and from there it is pumped through the ______ into the rest of the body's blood vessels.

aorta

Which of the following is a safeguard you should take whenever you try a new exercise? ask a qualified instructor to show you how to do the exercise correctly do as many repetitions as you can keep the weights far away from your body stay limber by twisting your back while you lift

ask a qualified instructor to show you how to do the exercise correctly

the first step increasing a successful fitness program is to plan your fitness program set specific fitness goals determine your training intensity assess your current fitness level

assess your current fitness level

Chest, shoulders, triceps

bench press

Lats, biceps

bicep culls and pull ups

Calves

calf/ heel raises

The small blood vessels that distribute blood throughout the entire body are capillaries. vascules. venules. arterioles.

capillaries.

Which heart rate monitors are considered to be the MOST accurate? monitors on gym equipment wrist-worn devices chest-strap monitors one-piece monitors

chest-strap monitors

which of the following activities best develops cardiorespiratory endurance work with weights or agent resistance extending joints beyond their normal range of motion continuous rhythmic movements of large muscle groups alternation between brief periods of maximal exertion and rest

continuous rhythmic movements of large muscle groups

All of the following are positive effects that exercise has on the brain EXCEPT improved cognitive function. decreased nervous system plasticity. delayed onset of neurodegenerative disorders. promotion of neuron creation.

decreased nervous system plasticity.

Lateral-raise exercises most effectively develop the obliques. deltoids. quadriceps. biceps.

deltoids.

The Physical Activity Readiness Questionnaire for Everyone (PAR-Q+) is designed to help set exercise goals. establish a proper exercise intensity level. identify potential exercise resources. determine whether exercise is safe for you.

determine whether exercise is safe for you.

In order to experience improvement in brain health and function, you should engage in regular, moderate physical activity. avoid rigorous physical activity. participate in mild forms of physical activity only. read more; exercise does not impact brain health.

engage in regular, moderate physical activity.

When weight training, you should exhale while exerting the greatest force and inhale when moving the weight into position for the active phase of the lift. breathe slowly in order to avoid a dangerous increase in blood pressure. breathe quickly in order to avoid a decreased blood supply to the heart and consequent dizziness and fainting. hold your breath.

exhale while exerting the greatest force and inhale when moving the weight into position for the active phase of the lift.

About 50% of Americans are overweight. (t/f)

false

Due to the risk of injury, only weight machines should be used for abdominal and lower-back exercises. (t/f)

false

Experts agree that leisure-time activity is sufficient to maintain physical fitness. (t/f)

false

If one wants to develop endurance for a specific activity, all exercises should focus on that activity. (t/f)

false

Improving the body's ability to recruit motor units requires slow-twitch muscle training. (t/f)

false

In the general population, most people begin to experience sarcopenia at about age 75. (t/f)

false

It is impossible to become an elite athlete if you have a disability. (t/f)

false

Lifestyle physical activities like washing one's car or climbing stairs make up the tip of the physical activity pyramid. (t/f)

false

Muscular endurance can be assessed by measuring the speed at which a set amount of weight can be moved.(t/f)

false

cardiorespiratory endurance training is the best way to increase muscle mass (t/f)

false

muscle strength is the ability to sustain a given level of muscular tension or to contract a muscle repeatedly (t/f)

false

the benefits of exercise on brain health is seen exclusively in older adults. (t/f)

false

Older adults tend to lose muscular strength due to the muscle cells getting smaller in size getting larger in size increasing in number attaching to the nervous system

getting smaller in size

Once you have regained normal range of motion, you should gradually begin exercising the injured area to rebuild strength. intensely exercise the injured area to rebuild strength. begin your usual physical activities again. continue to rest the injured area for at least a month.

gradually begin exercising the injured area to rebuild strength.

experts recommend that people increase their level of physical activity by starting with vigorous exercise on a regular schedule by starting with vigorous exercise at random time gradually with moderate intensity exercise on a regular schedule gradually with moderate intensity exercise at random times

gradually with moderate intensity exercise on a regular schedule

When doing standing lifts, you should maintain good posture and keep your heels and the balls of your feet in contact with the floor, as well as hinge at the hips, keeping your feet shoulder-width apart and your knees slightly bent. bend your spine, keeping your feet slightly less than shoulder-width apart and your knees straight. hinge at the hips, keeping your feet shoulder-width apart and your knees straight. bend your spine, keeping your feet slightly more than shoulder-width apart and your knees straight.

hinge at the hips, keeping your feet shoulder-width apart and your knees slightly bent.

What aspect of increased muscular strength and endurance helps people avoid injury? high self-esteem more awareness of the body higher levels of testosterone improved posture

improved posture

Immediate benefits of exercise

increased oxygen consumption, increased energy production in muscles, increased blood flow to the skin, increased blood flow to the brain

Strength training improves body composition primarily by decreasing muscle mass. increasing muscle mass. increasing fat weight.

increasing muscle mass.

As compared to able-bodied individuals, exercise and physical activity for those with disabilities is not as important. just as, if not more, important. less likely. not possible.

just as, if not more, important.

Which of the following best defines physical activity? strength training aerobic exercise movement carried out by the skeletal muscles and requiring energy any condition that elevates the heart rate

movement carried out by the skeletal muscles and requiring energy

The body's improved ability to recruit motor units, brought about through strength training, is known as Multiple Choice muscle learning. endurance. hypertrophy. atrophy.

muscle learning.

When performed before strength training, what effect does aerobic exercise have on blood-vessel health? no improvement slight improvement moderate improvement significant improvement

no improvement

Wearable fitness trackers can provide you with all of the following information EXCEPT number of calories burned distance covered. exercise intensity. number of pounds lost.

number of pounds lost.

Blood picks up _____ and discards carbon dioxide and continues on to the _____

oxygen; left atrium

One activity that would accurately assess muscular endurance is hiking. doing a direct 1-RM test. push-ups. sprinting.

push-ups.

What is the first thing you should do after suffering a minor athletic injury? stretch the injured area so it does not become stiff attempt to move the injured area to determine your range of motion reduce inflammation by following the R-I-C-E principle take advantage of gravity by positioning the injured area in such a way that it increases blood flow

reduce inflammation by following the R-I-C-E principle

Cooling down after exercise is important to maintain blood flow to the extremities. restore circulation to that of the body's normal resting condition. boost oxygen consumption. spread protective fluid within the joints.

restore circulation to that of the body's normal resting condition.

Which muscles move and stabilize the shoulder blades? deltoid oblique rhomboid triceps

rhomboid

Blood flows into the lower right chamber, called the_____________, and from there it is pumped through the pulmonary arteries into the_____

right ventricle, lung

Obliques, quadratus lumborum

side bridges

which is not a component of health- related fitness? muscular strength flexability speed cardiovascular endurance

speed

Gluteals, quadriceps

squats

The healthiest way to conduct a workout session is to engage in aerobic exercise first and strength training afterward. strength training, only occasionally including some aerobic exercise. either strength training or aerobic exercise, alternating the activity with each workout. strength training first and aerobic exercise afterward.

strength training first and aerobic exercise afterward.

Which of the following is NOT a component of the cardiorespiratory system? the lungs the brain the heart the blood vessels

the brain

Muscular strength is assessed by measuring the ability to exert a submaximal force repeatedly over time. the maximum amount of force a muscle can produce in 10 repetitions. the maximum amount of weight a person can lift in a single effort. the ability to exert force rapidly.

the maximum amount of weight a person can lift in a single effort.

What is included in the distance component of interval training? speed at which the exercise is performed time spent between one session and the next time of the exercise interval number of times the exercise is repeated

time of the exercise interval

Exercise can help overcome the negative effects of a poor diet on brain health. (t/f)

true

Repetition maximum, or RM, is the single maximum weight a person can lift. (t/f)

true

Schools and universities must make reasonable accommodations to give students with disabilities equal access to sports and physical education. (t/f)

true

Strength training can lessen bone loss in postmenopausal women.

true

The accuracy of a heart rate monitor on gym equipment depends on how well the device is maintained. (t/f)

true

Waste-carrying, oxygen-poor blood travels through the _________ into the _____

venae cavae; right atrium.

Activities on the bottom level of the physical activity pyramid include stretching. jogging, swimming, and bicycling. walking, climbing stairs, and yard work. weight lifting.

walking, climbing stairs, and yard work.

When do you need a spotter for free-weight exercises? when doing curls from a resting position to the chest when the bar crosses the face or head when changing weights when getting on the weight bench

when the bar crosses the face or head