unit 2 quiz 3

The target heart rate must be maintained for ______ minutes for aerobic exercise to be beneficial.

12

What guidelines are given in regards to intensity and frequency, to improve muscular strength?

Besides weight-lifting, strenuous forms of calisthenics, such as push-ups, pull-ups, and lunges, will also improve muscular strength.

What is cardiorespiratory fitness?

Cardiorespiratory fitness is the ability of the cardiovascular and respiratory systems to efficiently transfer oxygen and nutrients to skeletal muscles.

Regular participation in stretching exercises increases ______________________________, making muscles and joints more flexible.

Circulation

________________________have bodies that are tall and thin.

Ectomorphs

Fast twitch fibers enable the muscles to exert force for a long period of time. T or F

F

God created everyone with the potential to become a world class athlete. T or F

F

Slow twitch fibers contract rapidly. T or F

F

_______demonstrates the possible range of motion of muscles, joints, and ligaments.

Flexibility

The most technical means of measuring body fat is called________________

Hydrostatic Weighing

To improve cardiorespiratory fitness, what types of exercises should a person participate in and for how long?

In order to improve and maintain cardiorespiratory fitness, a person should participate in aerobic exercises of moderate intensity for approximately 30 minutes three to four times a week. Examples of aerobic exercise include walking, running, swimming, biking, and aerobics.

Briefly describe how a "well-rounded" exercise program would seek to improve overall fitness.

It should include both aerobic and anaerobic exercises which increase muscular strength and endurance, improve cardiorespiratory fitness, increase flexibility, and improve proportions of lean mass to fat.

__________________have bodies that are of normal height and are well built.

Mesomorphs

You can keep your body healthy by participating in _____ activity.

Physical

What should be the aim of physical fitness?

Physical fitness enables us to offer our bodies in ready service to God.

What is involved in physical fitness?

Physical fitness involves the optimal functioning of the circulatory, respiratory, and muscular systems.

Evaluating your fitness level will help you establish attainable fitness goals. T or F

T

In addition to nutrition, exercise is an important means of maintaining your health. T or F

T

Increasing the intensity of an exercise will increase the strength of a muscle. T or F

T

It is important to evaluate your own level of fitness. T or F

T

Muscles and joints that can move through their full range of motion are more powerful, more coordinated, and less likely to be injured. T or F

T

Strength is the ability of a muscle to exert force. T or F

T

To increase the amount of slow twitch fibers in a muscle, you need to exercise at low intensity for increasingly longer periods of time. T or F

T

What guidelines are given in regards to intensity and frequency, to improve flexibility?

To improve flexibility, perform stretching exercises before and after each workout session for at least 10 minutes. Stretch each muscle group slowly and methodically until a feeling of slight discomfort is felt. Hold the position for 20 seconds without bouncing. Repeat at least three times.Stretching exercises can also be performed aside from other exercises.

What exercises should be included during warm-up and cool-down times?

Walking and stretching

lactic acid

a product of anaerobic exercise

One of the best ways to improve cardiorespiratory fitness is to participate in _____.

aerobic exercise

duration

amount of time needed to perform an exercise

adenosine triphosphate (ATP)

an energy molecule produced when oxygen reacts with glucose

Your body composition can be changed by altering two factors, ___________________________________________

diet and exercise

________________are short and stout.

endomorphs

Regular exercise will enable you to perform daily tasks with an increased amount of ________________________

energy

anaerobic

exercise that does not require the use of oxygen to metabolize energy

aerobic

exercise that requires the use of oxygen to produce energy

The 5 means of measuring physical fitness are: Cardio-respiratory, muscular, endurance, composition and _____.

flexibility

According to the text, the basis for physical fitness is ____________________________ habits.

good eating

frequency

how often an exercise is performed

Body composition is examined with regards to _______mass in proportion to body _________.

lean, fat

intensity

level of effort needed to perform an exercise

According to the text, one way to measure an individual's cardiorespiratory fitness is to measure the __________________________________________

resting heart rate

mode

type of exercise