Walking - Chapter 3

Canadian researchers found that practicing HIIT (high-intensity interval training) for _____ per week (exercise not including rest, warm-up, and cool-down) for 12 weeks produced the same changes in cardiorespiratory fitness, blood sugar regulation, and skeletal muscle mitochondria as training continuously for 150 minutes per week at a moderate intensity. 3 minutes 5 minutes 8 minutes 12 minutes

3 minutes

Select all that apply Cross-training is a useful practice for exercisers who want to do which of the following? add variety to their training gain a substantial amount of weight focus on performing one exercise prevent some types of injury

add variety to their training prevent some types of injury

The nonoxidative energy system is also known as the ______ energy system. aerobic anaerobic oxygen-based hydrogen-based

anaerobic

Which term refers to raising the injured area above heart level to decrease its blood supply and reduce swelling? rest ice elevation compression

elevation

What is the name for the range in heart rate at which you should exercise to experience cardiorespiratory benefits? endurance zone pulse rate heart rate reserve target heart rate zone

target heart rate zone

Approximately how many fewer beats does an aerobically fit heart beat over the course of a year compared to an unfit heart? 8 million 4 million 12 million 6 million 10 million

10 million

A typical resting blood pressure in a healthy adult is 140/60 mmHg 120/80 mmHg 100/90 mmHg 180/120 mmHg

120/80 mmHg

In the initial stage of your training program, at what frequency should you exercise? 1 to 2 days per week 3 to 4 days per week 4 to 5 days per week as many days as you can

3 to 4 days per week

How many days per week should Susan participate in moderate-intensity exercise to promote health and to build cardiorespiratory endurance? 3 to 5 2 6 7

3 to 5

How long should the initial stage of your fitness program last? 6 to 12 weeks 1 to 2 weeks 3 to 6 weeks 2 to 4 weeks

3 to 6 weeks

At what percentage of your maximum heart rate should you exercise to get the maximum cardiorespiratory benefits? 25 to 45 percent 65 to 90 percent 35 to 55 percent 80 to 100 percent

65 to 90 percent

In a cardiorespiratory fitness program, intensities of _____ of maximum heart rate are appropriate for individuals with an average level of fitness. 55-64 percent 40-49 percent 70-85 percent

70-85 percent

During vigorous exercise, approximately what percentage of blood is sent to the working muscles? 50% 100% 25% 85%

85%

Which of the following represents the greatest health improvement related to exercise? A marathon runner starts training for the Boston Marathon. A sedentary person starts a walking program. A recreational athlete begins to exercise an additional day per week. A collegiate track athlete begins to train for a marathon.

A sedentary person starts a walking program.

What of the following describes the recommended ice procedure of the R-I-C-E principle? Apply ice to the injured area to reduce swelling and alleviate pain. Avoid applying ice whenever possible. Apply ice after every workout. Apply ice only when body temperature rises to a point of discomfort.

Apply ice to the injured area to reduce swelling and alleviate pain.

Select all that apply Which of the following actions are recommended to avoid suffering from cold-related injuries while exercising in cold weather? Avoid drinking fluids to keep body warm internally. Cover fingers, toes, ears, nose, and cheeks. Dress in layers. Cover head and neck. Wear only the minimum amount of clothing so that you do not work up a sweat.

Cover fingers, toes, ears, nose, and cheeks. Dress in layers. Cover head and neck.

Select all that apply What should you do to prevent dehydration when you exercise? Drink about one-half cup of fluid every 15-20 minutes during exercise. Drink only after exercising to avoid stomach upset. Drink fluids before and during exercise. Drink more than one quart of water every hour.

Drink about one-half cup of fluid every 15-20 minutes during exercise. Drink fluids before and during exercise.

If a sedentary person wants to begin a cardiorespiratory fitness program, they should begin with which of the following? Exercise at the lower end of the target heart rate zone for a week, and then steadily increase that goal by 10 percent a week for four weeks. Exercise at the lower end of the target heart rate zone for four to six weeks. Exercise in the middle range of the target heart rate zone for at least three months. Exercise at the very top of the target heart rate zone from the beginning of the program.

Exercise at the lower end of the target heart rate zone for four to six weeks.

Which of the following correctly describes the cons of long-term HIIT (high-intensity interval training)? The cons are so numerous that it should not be undertaken by anyone who is not an elite athlete. There really are no cons other than the fact that it can be painful and difficult. It could be dangerous for some people. The cons are so numerous that it should not be undertaken without a skilled physician's oversight.

It could be dangerous for some people.

Select all that apply What are the benefits associated with warming up before exercise? (Choose every correct answer.) It elevates muscle temperature. It decreases the chance of injury. It prevents the spread of synovial fluid throughout the joints. It allows the heart to return to resting levels. It prepares the body and mind for exercise.

It elevates muscle temperature. It decreases the chance of injury. It prepares the body and mind for exercise.

As compared to smoking, high blood pressure, obesity, and diabetes, how much of a risk factor is physical inactivity as a predictor of premature death? It is just as important a risk factor. It is only slightly less important as a risk factor. It is nowhere near as important a risk factor, but it is important in predicting chronic disease.

It is just as important a risk factor.

Which of the following best describes research results for those studying the effectiveness of HIIT (high-intensity interval training) for building aerobic capacity and endurance? Only one Canadian study has really delved into HIIT's effectiveness in these areas. Most studies show that it is simply too dangerous for anyone who is not an elite athlete to undertake. Most studies have proven inconclusive. More than 50 studies have shown it to be effective.

More than 50 studies have shown it to be effective.

Which of the following is true of the link between exercise and premature death? Physically active people have a reduced risk of dying prematurely from most causes, but those who overtrain or exercise excessively experience a "Goldilocks effect" which makes them more susceptible to some diseases. Physically active people have a reduced risk of dying prematurely from all causes. Physically active people have a reduced risk of dying from pulmonary diseases; the research in other areas in less certain. Physically active people have a reduced risk of dying from cardiac diseases; the research in other areas is less certain.

Physically active people have a reduced risk of dying prematurely from all causes.

What is the best method for dealing with exercise injuries? Learn basic first-aid. Prevent them. Always exercise with a partner. Always make sure you have a cell phone with you to call for assistance if needed.

Prevent them.

What is the "rest" portion of the R-I-C-E principle? Rest for 24 hours between workouts. Stop using the injured area as soon as you experience pain. Rest for one week after an injury. Stop using the injured area when it becomes impossible to use it.

Stop using the injured area as soon as you experience pain.

"Perceived level of exertion" is basically a way of describing the fact that, with experience, you will know how you feel when you have exercised intensely enough. True False

True

Even in healthy people, high-intensity exercise without a warm-up can cause cardiac arrhythmias. True False

True

Regular endurance exercises increases blood pressure. triglyceride levels. blood volume. resting heart rate.

blood volume.

Moderate exercise can lower the risk for illness and ______ the immune system. damage destroy not affect boost

boost

Regular exercise increases the daily expenditure of ______ so that a healthy diet is less likely to lead to weight gain. venules chromosomes neurons calories

calories

When an individual exercises at a high intensity, what is the body's preferred fuel? fats carbohydrates amino acids proteins

carbohydrates

When trying to develop an exercise program to increase overall health, what type of exercise should serve as the focus of your program? muscular strength cardiorespiratory endurance flexibility sports-specific skill-based

cardiorespiratory endurance

Select all that apply Which are functions of the cardiorespiratory system? (Choose every correct answer.) carries away waste products transmission of nerve impulses from one part of the body to another circulation of blood through the body transportation of oxygen and nutrients to organs and tissues

carries away waste products circulation of blood through the body transportation of oxygen and nutrients to organs and tissues

Which activity is most likely to use the nonoxidative energy system? cycling for 20 minutes running a 1-mile distance in about 12 minutes completing one set of 10 bench press repetitions in 70 seconds walking a 1-mile distance in about 20 minutes

completing one set of 10 bench press repetitions in 70 seconds

Which term refers to wrapping an injured area with an elastic bandage between icings? compression elevation rest ice

compression

After intense exercise, the body's resting metabolic rate continues to operate at a high level. allows a person to eat anything without gaining weight for days afterward. drops dramatically immediately after finishing the workout. prevents the body from losing weight.

continues to operate at a high level.

When you sweat excessively during exercise and do not replace the fluids you have lost, you may be at risk for what condition? hypoglycemia contusions dehydration hypothermia

dehydration

Select all that apply The risk of which of the following diseases can be reduced by individuals who focus on increasing their cardiorespiratory fitness levels? (Choose every correct answer.) liver cirrhosis diabetes dementia heart disease

diabetes dementia heart disease

Select all that apply The intensity of your fitness should be adjusted to account for ______ factors. (Choose every correct answer.) environmental social individual competitive

environmental individual

Which of the following is the condition in which exposed body tissues freeze, possibly resulting in permanent circulatory damage? frostbite wind chill hypothermia hyponatremia

frostbite

During exercise, the body makes certain systems worker harder in order to circulate less blood within the body. expel more oxygen to help the body breathe. gain more oxygen and fuel for muscles. limit the pumping action of the heart.

gain more oxygen and fuel for muscles.

The primary source of fuel used to create energy is amino acids. protein. glucose. fat.

glucose.

When there is excess blood glucose, it is stored in the liver for later use as amino acids. protein. glycogen. cholesterol.

glycogen.

Select all that apply Which of the following typically happen during exercise? heart rate increases blood flow to working muscles increases heart's stroke volume decreases cardiac output increases

heart rate increases blood flow to working muscles increases cardiac output increases

Which of the following is an alternative method of calculating target heart rate range through the difference between the maximum and resting heart rates? heart rate reserve target pulse rate brachycardia target heart range

heart rate reserve

Jenny is running on a hot, humid day, and she starts to feel extreme pain and spasms in her legs. What is she most likely experiencing? kidney failure hypothermia heat stroke heat cramps

heat cramps

Mike is exercising outside during a hot, humid day, when he begins to get cramps and becomes dehydrated. What is Mike experiencing? high blood pressure hypothermia low fitness level heat stress

heat stress

What is the condition in which there is a failure of the brain's temperature regulatory center and the body temperature rises to dangerous levels? kidney failure hypothermia heatstroke heat cramps

heatstroke

During football practice on a hot summer day, Tony begins to feel confused and disoriented, and trainers note a very sharp rise in his blood pressure and body temperature. Tony is likely suffering from heatstroke. heat cramps. dehydration. frostbite.

heatstroke.

What exercise technique consists of a series of very brief, high-intensity exercises sessions interspersed with short rest periods? high-intensity interval training (HIIT) Zoomba ironman training the FITT (frequency, intensity, time, type) principle and its variations

high-intensity interval training (HIIT)

Select all that apply The increase in capillary density results in which of the following? improved removal of metabolic waste improved metabolic efficiency lowered exercise heart rate increased ability to deliver oxygen

improved removal of metabolic waste improved metabolic efficiency increased ability to deliver oxygen

Select all that apply Which of the following are emotional, psychological benefits of being physically active? improved self-image improved speaking ability reduced anxiety reduced stress

improved self-image reduced anxiety reduced stress

Select all that apply What are some benefits of regular exercise on psychological well-being? (Choose every correct answer.) increased metabolic rate improved self-image reduced hostility self-control

improved self-image reduced hostility self-control

Exercise causes the body's rate of energy usage to increase. stay the same. decrease. be difficult to control.

increase.

Select all that apply Which of the following are indications of aerobic training improving metabolism? (Choose every correct answer.) increased number of capillaries increasing glycogen depletion increased number of mitochondria increased size of mitochondria

increased number of capillaries increased number of mitochondria increased size of mitochondria

Most experts recommend that exercise program plans include rest days to reduce the risk of injury. contracting a chronic disease. weight gain. depression.

injury.

What is the most important factor in increasing aerobic fitness? type intensity time frequency

intensity

Select all that apply What are the components of high-intensity interval training (HIIT)? (Choose every correct answer.) intensity repetition rest equipment distance balanced meals

intensity repetition rest distance

Which of the following exercises relies on the oxidative energy system? sprinting for 10 seconds jogging 10 minutes running up 10 steps performing 10 bicep curls

jogging 10 minutes

Select all that apply Which of the following are symptoms of hypothermia? increased energy low body temperature profuse sweating sleepiness

low body temperature sleepiness

Select all that apply When preparing to exercise, which of the following are appropriate warm-up activities? (Choose every correct answer.) high-impact movements low-intensity movements flexibility stretches whole-body movements

low-intensity movements whole-body movements

Aerobic exercises and high-intensity interval training increase _____ capacity, which is linked to a reduced risk of disease and increased longevity. cardiac stroke volume lung mitochondrial

mitochondrial

When exercising on a hot, humid day, people may experience cramping owing to severe frostbite. muscle fatigue. internal bruising. skeletal fractures.

muscle fatigue.

A bone disease characterized by low bone density and strength is diabetes. osteoporosis. cancer. hypertension.

osteoporosis.

Select all that apply Which of the following are symptoms of heat exhaustion? profuse sweating headache rapid, weak pulse a red face

profuse sweating headache rapid, weak pulse

The immediate energy system is known for providing energy rapidly but for a short time. after a wait of an hour or so. that lasts a long time. for marathon runners.

rapidly but for a short time.

What is the system of monitoring exercise based on assigning numbers to the subjective perception of the target intensity? permissible exposure limit metabolic energy usage level rating of perceived exertion blood pressure delta

rating of perceived exertion

Select all that apply Jane wants to create a successful endurance exercise program. What are some things she should make sure her program has? (Choose every correct answer.) realistic goals adjustments in relation to fitness levels suitable activities warm up but no cool down

realistic goals adjustments in relation to fitness levels suitable activities

Select all that apply Which of the following can strengthen the immune system? exercising intensely 7 days a week regular moderate exercise sleeping only 5 hours per night eating a well-balanced diet

regular moderate exercise eating a well-balanced diet

The body's oxidative energy system does not generate ATP. is used in exercise lasting less than two minutes. requires the use of oxygen. does not require the use of oxygen.

requires the use of oxygen.

Select all that apply Heat exhaustion occurs when an excessive amount of blood is delivered to the skin. brain. muscles. heart.

skin. muscles.

Select all that apply The components of the cardiorespiratory system include which of the following? the blood vessels the stomach the heart the lungs

the blood vessels the heart the lungs

At the start of a 1,200-meter race, Marilyn's body produced energy to push off the starting blocks. Which energy system was responsible for the push off? the anaerobic energy system the oxidative energy system the nonoxidative energy system the immediate energy system

the immediate energy system

The rate at which the body uses energy is called the respiratory system. the metabolic rate. energy consumption. total body energy.

the metabolic rate.

Select all that apply How can someone stay motivated to maintain a cardiorespiratory endurance program? only focus on one type of activity at a time vary types of cardiorespiratory exercises utilize cross-training set realistic fitness goals

vary types of cardiorespiratory exercises utilize cross-training set realistic fitness goals

Heart rate reserve provides the most accurate measurement of target heart rate among people who are moderately unfit. very unfit. moderately fit. very fit.

very unfit.

Select all that apply Which of the following are methods for reducing the risk of injury or distress while exercising in hot weather? (Choose every correct answer.) consuming large amounts of carbohydrates 12-24 hours before exercising wearing appropriate clothing avoiding overexertion drinking plenty of fluids

wearing appropriate clothing avoiding overexertion drinking plenty of fluids

Exercise that is ______ is recommended to build and maintain bone mass. weight bearing vigorous non-oxidative aerobic

weight bearing

What is a measure of how cold it feels based on the rate of heat loss from exposed skin caused by cold air and wind? hypothermia wind chill hyponatremia wind speed

wind chill

To prevent exercise injuries, what equipment deserves special attention? sunscreen and other skin protection all supportive gear anything mechanical (bikes, for example) your shoes

your shoes