Ch. 11 Exercise for Health and Fitness
What is recommended for weight management?
Increase your physical activity from 150 minutes per week to 300 minutes per week.
metabolism
is the process that changes food to energy and builds tissue
Who should consider getting an electrocardiogram before beginning an exercise routine?
people at risk for heart disease
______ fitness is the body's ability to respond or adapt to the demands and stress of physical effort.
physical
Body composition refers to the
proportion of fat and fat-free mass in the body
What term refers to the physical abilities that contribute to performance in a sport or activity?
skill-related fitness
what is the importance of flexibility exercise?
they are important for maintaining the normal range of motion in the major joints of the body
In a fitness training program, which phase is characterized by an increase in fitness level?
the progress phase
True or false: Regular physical activity and exercise can improve sleep quality.
true
how does fat increase?
If more calories are consumed than are expended through metabolism and exercise, then fat increases.
What is most important for improving physical fitness?
doing enough physical activity to stress the body
true or false: studies have shown that there is a direct correlation between increased physical activity and an increased risk of cancer
false, studies have shown that increased physical activity may lead to a reduced risk of cancer
______ refers only to the body's content of muscle, bone, and water.
fat-free mass
what is the best way to control body fat?
follow a balanced diet
what can occur when muscles are unchallenged
-bones lose their density -joints stiffen -energy systems begin to degenerate -muscles become weak
How often and how long should a person participate in moderate cardiorespiratory endurance exercise?
3 to 5 days a week
injuries are least likely if endurance training occurs
about three to five times a week
what are the effect of not challenging a body physically?
bones lose their density, joints stiffen, and muscles become weak.
What term refers to the ability of the body to perform prolonged, large-muscle, dynamic exercise at moderate to high levels of intensity?
cardiorespiratory endurance
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.
decreased
A(n) _____ is a recording of the changes in electrical activity of the heart.
electrocardiogram
What is not a long-term effect of exercise on the human body?
increase heart rate
what is not an effect of exercise on the respiratory system?
increase in person's resting heart rate
what is not a long-term effect of exercise on the human body?
increased heart rate
What helps reduce back pain?
increased muscle strength
Energy-generating capacity of the cells and the heart's ability to pump blood are physiological factors that determine
level of fitness
during the ______ phase, fitness is sustained over a period of time
maintenance
What example best describes cardiorespiratory endurance?
molly runs five miles every day
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.
sedentary
Muscular ------ is the amount of force a muscle can produce with a single maximum effort.
strength
Which exercise will help ensure a healthy range of motion for all major joints?
stretching
What is flexibility?
the ability to move joints through their full range of motion
what is not true about exercise and the immune system
excessive exercise boosts the immune system
what describes the process of metabolism
food is converted to energy
What are professional organizations that certify exercise instructors and personal trainers?
-International Sports Science Association -National Strength and Conditioning Association -American College of Sports Medicine
If you are trying to lose weight, what foods should you avoid?
-foods with added sugars -foods with empty calories
good muscle endurance in which muscles can reduce low back pain
-hips -legs -abdomen
What intensity level of exercise does the ACSM recommend participating in for 75 minutes per week?
vigorous
Which term refers to the amount of force a muscle can produce with a single maximum effort?
muscle strength
What is the term that refers to exercise that forces muscles to contract against increased resistance?
resistance exercise
Moderate exercise can boost a person's ----- function, whereas excessive training can depress it.
immune
what is a good source for getting help when trying to learn an exercise technique?
exercise class
regardless of a person's weight, ______ levels of activity correspond to ________ death rates
greater; lower
what are social, emotional, or psychological benefits of being physically active?
-improved learning and memory -reduction of mild moderate depression -reduced anxiety -improved self-image
what are long-term effects of exercise on the human body?
-improved self-image -decreased body fat -reduced risk of colon cancer
According to the ACSM, how long should a person participate in vigorous-intensity aerobic activity per week for substantial health benefits?
75 minutes
what are benefits of increasing cardiorespiratory fitness through exercise?
-increased capacity for delivering oxygen -the prevention of stiffening or clogging of the arteries -improved functioning of the heart
what are ways that exercise can improve body composition
-increases daily calorie expenditure -decreases fat mass -increases muscle mass
Which statements about resistance exercise are true?
-it is designed to build muscular strength and endurance -it is also known as strength training
what are skill-related fitness components?
-power -coordination -speed -reaction time
What are characteristics of exercise intended to improve or maintain physical fitness?
-repetitive activity -planned activity -structured activity
Being sedentary is associated with what?
-unhealthy levels of glucose, insulin, and blood fats -large waist circumference