PUBH50 - Ch 11: Exercise for Health and Fitness

How the resting metabolic rate expressed in METs? Multiple choice question. 2 METs 1 MET 3 METs 0 METs

1 MET

How often and how long should a person participate in moderate cardiorespiratory endurance exercise? Multiple choice question. 3 to 5 days a week 5 days a week 4 days a week 2 to 3 days a week

3 to 5 days a week

According to the ACSM, how long should a person participate in vigorous-intensity aerobic activity per week for substantial health benefits? Multiple choice question. 75 minutes 125 minutes 30 minutes 40 minutes

75 minutes

______ stretching is dangerous and could cause injury.

Ballistic

______-______ combines a variety of exercises to enhance speed and intensity.

Cross-training

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

EKG or electrocardiogram

True or false: Regular exercise increases the risk of stroke.

False

______ is an imbalance between training and recovery.

Overtraining

True or false: Physical exercise directly interferes with the disease process of cardiovascular disease.

True

True or false: Physical fitness is the body's ability to respond or adapt to the demands and stress of physical effort.

True

The core muscles stabilize a person's midsection. They include muscles in the ______. Multiple select question. arms abdomen lower legs buttocks hips back

abdomen buttocks hips back

What are isotonic exercises? Multiple select question. barbells weight machines jogging 1 mile contracting muscles and holding them dumbbells body weight exercises

barbells weight machines dumbbells body weight exercises

What term refers to the ability of the body to perform prolonged, large-muscle, dynamic exercise at moderate to high levels of intensity? Multiple choice question. muscular endurance physical fitness cardiorespiratory endurance muscular strength

cardiorespiratory endurance

What disease involves blockages of the blood vessels near the heart? Multiple choice question. osteoporosis high blood pressure coronary heart disease stroke

coronary heart disease

What is the best way to control body fat? Multiple choice question. avoid consuming proteins avoid consuming carbohydrates follow a balanced diet eat only fruits and vegetables

follow a balanced diet

If you are trying to lose weight, what foods should you avoid? Multiple select question. foods with whole grains foods with added sugars foods with empty calories foods with saturated fats

foods with added sugars foods with empty calories

What does the acronym FITT represent? Multiple choice question. frequency, instructions, type, and time follow instructions today and tomorrow frequency, intensity, time, and type fitness in timed training

frequency, intensity, time, and type

Regardless of a person's weight, ______ levels of activity correspond to ______ death rates. Multiple choice question. greater; greater lower; lower greater; lower lower; no

greater; lower

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? Multiple select question. decreases metabolism helps prevent back pain helps keep skeleton in proper alignment helps prevent leg pain

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

What are the benefits associated with warming up? Multiple select question. helps your body to move gradually from rest to exercise elevates muscle temperature decreases the chance of injury prevents the spread of synovial fluid throughout the joints allows the heart to return to resting levels

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

Good muscle endurance in which muscles can reduce low back pain? Multiple select question. hips arms legs abdomen

hips legs abdomen

Overtraining can lead to which of the following? Multiple select question. illness injury metabolic stability excessive fatigue

illness injury excessive fatigue

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

immune

What term refers to the application of force without movement? Multiple choice question. isometric (static) exercise resistance exercise isotonic (dynamic) exercise isokinetic exercise

isometric (static) exercise

What type of exercise refers to the application of force with movement? Multiple choice question. resistance exercise isometric (static) exercise isokinetic exercise isotonic (dynamic) exercise

isotonic (dynamic) exercise

Being sedentary is associated with what? Multiple select question. large waist circumference increased levels of oxygen in the blood unhealthy levels of glucose, insulin, and blood fats decrease in body fat

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

Which major groups of muscles should be stretched during flexibility exercises? Multiple select question. leg hip shoulder wrist

leg hip shoulder

The total time that is needed for an ideal cardiorespiratory workout depends on the intensity of the session. A high-intensity workout would require ______ time than a moderate-intensity workout. Multiple choice question. more less the same

less

What is the best measure of cardiorespiratory capacity? Multiple choice question. target heart rate zone body composition body mass index maximal oxygen consumption

maximal oxygen consumption

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 ______. Multiple choice question. specificity overload the FITT principle target workout rate

overload

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

What is cross-training? Multiple choice question. training across the country making changes to an exercise program participating in two or more activities to develop a particular component of fitness concentrating on the improvements you obtain from your program

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

Who should consider getting an electrocardiogram before beginning an exercise routine? Multiple choice question. people with diabetes people at risk for respiratory disease people at risk for heart disease people with asthma

people at risk for heart disease

What refers to any body movement carried out by the skeletal muscles and requiring energy? Multiple choice question. physical activity exercise skill-related fitness muscle contraction

physical activity

What are skill-related fitness components? Multiple select question. power coordination speed reaction time analysis

power coordination speed reaction time

Body composition refers to the ______. Multiple choice question. chemical elements that are found in the body proportion of fat and fat-free mass in the body body mass index body's content of muscle, bone, and water only

proportion of fat and fat-free mass in the body

What are examples of strength training exercises? Multiple select question. pull-up squat bench press cycling jogging

pull-up squat bench press

Which of the following are long-term effects of exercise on the human body? Multiple select question. increased heart rate reduced risk of colon cancer improved self-image decreased body fat

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

Lowering the risk of high blood pressure, stroke, heart disease, type 2 diabetes, colon cancer, and osteoporosis are all benefits of ______. Multiple choice question. participation in only vigorous activity environmental changes taking nutritional supplements regular physical activity

regular physical activity

What is the term that refers to exercise that forces muscles to contract against increased resistance? Multiple choice question. isometric (static) exercise isotonic (dynamic) exercise resistance exercise target heart rate zone

resistance exercise

What are examples of physical activity? Multiple select question. running a mile walking up a flight of stairs reading emails or texts watching television a 5-mile bike ride

running a mile walking up a flight of stairs a 5-mile bike ride

The type of stretching where you extend a position then hold it is called ______. Multiple choice question. ballistic stretching static stretching dynamic stretching

static stretching

A(n) ______ occurs when a blood vessel leading to the brain is blocked, often through the same disease process that leads to heart attacks.

stroke

A sedentary lifestyle is one of the major risk factors for which issues? Multiple select question. stroke cardiovascular disease respiratory disease low blood pressure

stroke cardiovascular disease

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. Multiple choice question. aerobic strength sedentary high-intensity

sedentary

Muscular ______ is the amount of force a muscle can produce with a single maximum effort.

strength

How is muscular endurance developed? Multiple choice question. by participating in aerobic activity and avoiding anaerobic activity by holding stretches for long periods of time by stressing the muscles with a greater load than they are used to by lifting the same amount of weight at the same number of repetitions for a year

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

What are the potential health benefits of following the ACSM's recommendations for participation in moderate to vigorous aerobic activity? Multiple select question. lowering the risk of developing type 2 diabetes lowering the risk of high blood pressure lowering the risk of stroke lowering the risk of inner-ear infections

lowering the risk of developing type 2 diabetes lowering the risk of high blood pressure lowering the risk of stroke

______ is the training principle that the body adapts to the particular type and amount of stress placed on it. Multiple choice question. Reversibility Target heart rate Specificity Progressive overload

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. Multiple choice question. endurance strength isometric cooling-down

strength

What is flexibility? Multiple choice question. the ability to move joints through their full range of motion the ability of a muscle or group of muscles to remain contracted the body's ability to respond or adapt to the demands and stress of physical effort the amount of force a muscle can produce with a single maximum effort

the ability to move joints through their full range of motion

What is the relationship between coronary heart disease and exercise? Multiple choice question. Exercise causes blood flow to decrease, which leads to more coronary artery blockage. Exercise directly interferes with the disease process that causes coronary artery blockage. Exercise causes blood flow to increase, which leads to less coronary artery blockage. Exercise causes oxygen flow within the blood, which causes coronary artery blockage.

Exercise directly interferes with the disease process that causes coronary artery blockage.

What is the easiest method for accurately determining the intensity of an endurance workout? Multiple choice question. a stress test measuring heart rate performing the 1-mile test performing the 3-minute step test

measuring heart rate

What example best describes cardiorespiratory endurance? Multiple choice question. Manuel is a fast sprinter. Sid lifts weights several times per week. Molly runs five miles every day. Sally can hit a tennis ball harder than her friends.

Molly runs five miles every day.

Who should get a medical examination before participating in exercise? Multiple select question. men over 40 years of age women over 50 years of age men over 30 years of age women over 30 years of age

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

What can occur when muscles are unchallenged? Multiple select question. muscles become weak joints stiffen bones lose their density low back pain decreases energy systems begin to degenerate

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

What are the effects of not challenging a body physically? Multiple choice question. Back and leg pain decrease. Balance and skeletal support are improved. Bones lose their density, joints stiffen, and muscles become weak. Cognitive functioning and memory function increase.

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

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

FITT

What is the importance of flexibility exercises? Multiple choice question. They decrease cardiorespiratory endurance. They are important for increasing motivation. They are important for increasing muscular strength and cardiorespiratory endurance. They are important for maintaining the normal range of motion in the major joints of the body.

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

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

True

What describes the process of metabolism? Multiple choice question. Enzymes are removed from the body. Food oxygenates the blood. Food is converted to energy. Tissues are broken down.

Food is converted to energy.

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

Maximal oxygen

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

Metabolism

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. Multiple choice question. decreased acceptable high increased

decreased

______ fitness is the body's ability to respond or adapt to the demands and stress of physical effort. Multiple choice question. Muscular Mental Physical Cardiorespiratory

Physical

Which statement about the development of large muscles in women who do strength training is correct? Multiple choice question. Women can and usually will develop large muscles when strength training. Women are not strong enough to develop large muscles. Hormonal differences prevent women from developing muscles at a large scale comparable to men. Women do not have the type of hormones that build large muscles.

Hormonal differences prevent women from developing muscles at a large scale comparable to men.

Which of the following is not an effect of exercise on the respiratory system? Multiple choice question. improved ability of the cardiorespiratory system to carry oxygen to body tissues elasticity of the arteries increase in a person's resting heart rate improved functioning of the heart

increase in a person's resting heart rate

What are benefits of including a cool-down period in your exercise session? Multiple select question. Cooling down helps return your breathing and heart rate to normal. Cooling down keeps your heart and breathing rate above normal. Cooling down helps restore the body's circulation to a normal resting condition. Cooling down prepares the body and mind for exercise.

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

During the ______ phase, fitness is sustained over a period of time. Multiple choice question. progress improvement beginning

improvement

Why is muscular endurance important? Multiple select question. improves posture improves joint flexibility helps people cope with daily physical demands improves sports performance

improves posture helps people cope with daily physical demands improves sports performance

Which of the following are benefits of increasing cardiorespiratory fitness through exercise? Multiple select question. increased capacity for delivering oxygen greater increase in resting heart rate the prevention of stiffening or clogging of the arteries improved functioning of the heart

increased capacity for delivering oxygen the prevention of stiffening or clogging of the arteries improved functioning of the heart

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

False

What is a good source for getting help when trying to learn an exercise technique? Multiple choice question. exercise class exercise videos YouTube watching other people exercise

exercise class

Which of the following is not a long-term effect of exercise on the human body? Multiple choice question. improved ability to extract oxygen from air during exercise improved self-image increased blood volume and capillary density decreased body fat increased heart rate

increased heart rate

What helps reduce back pain? Multiple choice question. increased immune function cardiorespiratory endurance increased muscle strength decreased muscle strength

increased muscle strength

Which statements about the muscular strength of men and women are true? Multiple select question. Women are typically physically stronger than men. A larger portion of the total body mass of men is made of muscle. Men and women on average have the same overall strength. Per unit of muscle tissue, lower-body strength of men and women is about the same.

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.

The component of health-related fitness that helps keep the skeleton in proper alignment, preventing back and leg pain, is ______. Multiple choice question. cardiorespiratory endurance flexibility muscular strength body composition

muscular strength

Which term refers to the amount of force a muscle can produce with a single maximum effort? Multiple choice question. flexibility muscular strength cardiorespiratory endurance muscular endurance

muscular strength

______ refers only to the body's content of muscle, bone, and water. Multiple choice question. Physical composition Body mass index Body composition Fat-free mass

Fat-free mass

What are professional organizations that certify exercise instructors and personal trainers? Multiple select question. International Sports Science Association American College of Sports Medicine National Strength and Conditioning Association American Medical Association

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

What term refers to the physical abilities that contribute to performance in a sport or activity? Multiple choice question. skill-related fitness health-related fitness athletic-related fitness sport-related fitness

skill-related fitness

Which exercise will help ensure a healthy range of motion for all major joints? Multiple choice question. anaerobic exercises weight lifting running stretching

stretching

Which statements about resistance exercise are true? Multiple select question. It is designed to build muscular strength and endurance. Fitness machines are required for best results. It is designed to build cardiorespiratory endurance. It is also known as strength training.

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

In a fitness training program, which phase is characterized by an increase in fitness level? Multiple choice question. the progress phase the beginning phase the maintenance phase the termination phase

the progress phase

What are ways that exercise can improve body composition? Multiple select question. increases fat mass decreases metabolism decreases fat mass increases muscle mass increases daily calorie expenditure

decreases fat mass increases muscle mass increases daily calorie expenditure

Muscular ______ is the ability of a muscle or group of muscles to remain contracted or to contract repeatedly for a long period of time.

endurance

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 ______. Multiple choice question. flexibility specificity exercise prescription overload

specificity

Who likely does not need medical clearance before beginning an exercise program? Multiple choice question. A 19-year-old with asthma A 45-year-old man with diabetes A 29-year-old slightly overweight man A 51-year-old woman

A 29-year-old slightly overweight man

What are recommendations for performing an isometric contraction? Multiple select question. Hold an isometric contraction maximally for 10 seconds. Perform 3 to 10 repetitions. Hold an isometric contraction maximally for 6 seconds. Perform 2 repetitions.

Perform 3 to 10 repetitions. Hold an isometric contraction maximally for 6 seconds.

How does fat increase? Multiple choice question. If fewer calories are consumed than are expended through metabolism and exercise, then fat increases. If more calories are consumed than are expended through metabolism and exercise, then fat increases. If more calories are expended through metabolism than are consumed, then fat increases. When muscle mass increases, fat mass will also increase.

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

What are social, emotional, or psychological benefits of being physically active? Multiple select question. improved learning and memory improved self-image reduction of mild to moderate depression reduction of severe depression reduced anxiety

improved learning and memory improved self-image reduction of mild to moderate depression reduced anxiety

Which exercise will help ensure a healthy range of motion for all major joints? Multiple choice question. running stretching anaerobic exercises weight lifting

stretching

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? Multiple choice question. 20 minutes 60 minutes 75 minutes 150 minutes

150 minutes

The ideal amount of time for a cardiorespiratory training workout is ______. Multiple choice question. 45 minutes 30 minutes 60 to 90 minutes 20 to 60 minutes

20 to 60 minutes

Injuries are least likely if endurance training occurs ______. Multiple choice question. about three to five times a week more than five times a week only one or two times a week

about three to five times a week

What is recommended for weight management? Multiple choice question. Increase your intake of sugars and other empty calories. Limit protein intake and increase carbohydrate intake by 1,000 calories. Increase your physical activity from 150 minutes per week to 300 minutes per week. Join a fitness club.

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

Which statement about exercise and the immune system is false? Multiple choice question. Excessive exercise boosts the immune system. People who exercise get fewer colds. Physically fit people have fewer respiratory tract infections. Moderate exercise boosts the immune system.

Excessive exercise boosts the immune system.

The acronym ______ refers to a measure of the metabolic cost of an exercise.

MET