Chapter 11: Exercise for Health and Fitness
The ideal amount of time for a cardiorespiratory training workout is
20 to 60 minutes.
Which is a major risk factors for cardiovascular disease?
a sedentary lifestyle
Good muscle endurance in which muscles can reduce low back pain?
abdomen hips legs
The type of stretching that is best done prior to a workout is
dynamic stretching.
What are social, emotional, or psychological benefits of being physically active?
reduced anxiety improved self-image improved learning and memory reduction of mild to moderate depression
What are characteristics of exercise intended to improve or maintain physical fitness?
structured activity planned activity repetitive activity
A(n) ___________ is a recording of the changes in electrical activity of the heart.
EKG
What are the recommendations for performing an isometric contraction?
Hold an isometric contraction maximally for 6 seconds. Perform 3 to 10 repetitions.
__________________ is the process that changes food to energy and builds tissue.
Metabolism
________-_________ combines a variety of exercises to enhance speed and intensity.
cross-training
What is the best measure of cardiorespiratory capacity?
maximal oxygen consumption
Who should consider getting an electrocardiogram before beginning an exercise routine?
people at risk for heart disease
What term refers to the physical abilities that contribute to performance in a sport or activity?
skill-related fitness
The number of repetitions of a strength exercise is equivalent to which FITT principle?
time
What are reasons to apply heat to an injury?
to relax muscles to reduce pain to reduce stiffness
______ fitness is the body's ability to respond or adapt to the demands and stress of physical effort.
Physical
What does greater muscle mass help maintain?
healthy body weight
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
overload
What are benefits of including a cool-down period in your exercise session?
Cooling down helps restore the body's circulation to a normal resting condition. Cooling down helps return your breathing and heart rate to normal.
Which statements about resistance exercise are true?
It is also known as strength training. It is designed to build muscular strength and endurance.
Which is not a benefit of stronger bones?
ability to lose more weight
What are isotonic exercises?
body weight exercises dumbbells barbells weight machines
How is muscular endurance developed?
by stressing the muscles with a greater load than they are used to
Energy-generating capacity of the cells and the heart's ability to pump blood are physiological factors that determine
level of fitness.
______________ ____________ consumption, or VO2max, is the body's maximum ability to transport and use oxygen.
Maximal oxygen
What is not an effect of exercise on the respiratory system?
increase in a person's resting heart rate
What intensity level of exercise does the ACSM recommend participating in for 75 minutes per week?
vigorous
What is not a long-term effect of exercise on the human body?
increased heart rate
Who likely does not need medical clearance before beginning an exercise program?
A 29-year-old slightly overweight man
Running, playing sports and swimming laps are all examples of what intensity of physical activity?
vigorous
True or false: Studies have shown that there is a direct correlation between increased physical activity and an increased risk of cancer
False
__________ ___________ are synthetic male hormones that are taken to enhance athletic performance.
Anabolic steroids
Which statement about the development of large muscles in women who do strength training is correct?
Hormonal differences prevent women from developing muscles at a large scale comparable to men.
Can a supplement change a weak person into a strong person?
No, exercise creates strength.
__________ is the imbalance between training and recovery
Overtraining
Which statements about the muscular strength of men and women are true?
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.
_________________ stretching is dangerous and could cause injury.
ballistic
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
What is a good source for getting help when trying to learn an exercise technique?
exercise class
What is the term that refers to exercise that forces muscles to contract against increased resistance?
resistance exercise
Which of the following are steps in the R-I-C-E principle for treating injuries?
rest elevate ice
What are examples of strength training exercises?
squat bench press pull-up
What are recommended places on the body for measuring pulse?
wrist neck
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?
150 minutes
How often and how long should a person participate in moderate cardiorespiratory endurance exercise?
3 to 5 days a week
When a person stops exercising, up to __ % of fitness improvements are typically lost within two months.
50%
According to the ACSM, how long should a person participate in vigorous-intensity aerobic activity per week for substantial health benefits?
75 minutes
The total time that is needed for an ideal cardiorespiratory workout depends on the intensity of the session. An high-intensity workout would require ______ time than a moderate-intensity workout.
less
Which statement about exercise and the immune system is not true?
Excessive exercise boosts the immune system.
______ muscle mass helps maintain a healthy body weight.
Greater
What is the difference in results of a strength-training program when a person changes the intensity and time?
Heavy weight and low reps build strength, whereas light weight and high reps build endurance.
How does fat increase?
If more calories are consumed than are expended through metabolism and exercise, then fat increases.
What is recommended for weight management?
Increase your physical activity from 150 minutes per week to 300 minutes per week.
What example best describes cardiorespiratory endurance?
Molly runs five miles every day.
What is flexibility?
the ability to move a body part through a full range of motion
What are guidelines for injury prevention?
use proper equipment stay in condition use proper body mechanics when lifting warm up thoroughly before exercise
What are professional organizations that certify exercise instructors and personal trainers?
National Strength and Conditioning Association American College of Sports Medicine International Sports Science Association
______ is the training principle that the body adapts to the particular type and amount of stress placed on it.
Specificity
True or false: Regular physical activity and exercise can improve sleep quality.
True
How long should a person wait before applying heat to an injury if swelling has disappeared?
about 36 to 48 hours
Injuries are least likely if endurance training occurs
about three to five times a week.
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
Susan can run a marathon. What type of training would likely have played the most important factor?
cardiorespiratory endurance training
A sedentary lifestyle is one of the major risk factors for which issues?
cardiovascular disease stroke
What are skill-related fitness components?
coordination reaction time power speed
What are examples of vigorous activity?
cycling up a steep hill moving heavy furniture running
What is most important for improving physical fitness?
doing enough physical activity to stress the body
Which of the following increase the likelihood of injury?
exercising without warming up exercising every once and a while, without consistency exercising while sick
______ 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
If you are trying to lose weight, what foods should you avoid?
foods with added sugars foods with empty calories
What does the acronym FITT represent?
frequency, intensity, time, type
Regardless of a person's weight, ______ levels of activity correspond to ______ death rates.
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?
helps prevent back pain helps keep skeleton in proper alignment helps prevent leg pain
What are the benefits associated with warming up?
helps your body to move gradually from rest to exercise elevates muscle temperature decreases the chance of injury
Overtraining can lead to which of the following?
illness excessive fatigue injury
Moderate exercise can boost a person's _________ function, whereas excessive training can depress it.
immune
What are long-term effects of exercise on the human body?
improved self-image reduced risk of colon cancer decreased body fat
Why is muscular endurance important?
improves sports performance helps people cope with daily physical demands
What are benefits of increasing cardiorespiratory fitness through exercise?
increased capacity for delivering oxygen improved functioning of the heart the prevention of stiffening or clogging of the arteries
What helps reduce back pain?
increased muscle strength
What are ways that exercise can improve body composition?
increases muscle mass decreases fat mass increases daily calorie expenditure
What type of exercise refers to the application of force with movement?
isotonic (dynamic) exercise
Which major groups of muscles should be stretched during flexibility exercises?
leg shoulder hip
What are the potential health benefits of following the ACSM's recommendations for participation in moderate to vigorous aerobic activity?
lowering the risk of high blood pressure lowering the risk of stroke lowering the risk of developing type 2 diabetes
During the ______ phase, fitness is sustained over a period of time.
maintenance
What are benefits associated with cardiorespiratory endurance training?
makes the heart stronger and improves the function of the entire cardiorespiratory system
What is the easiest method for accurately determining the intensity of an endurance workout?
measuring heart rate
Who should get a medical examination before participating in exercise?
men over 40 years of age women over 50 years of age
What is the type activity for which the ACSM recommends spending at least 150 minutes per week in order to achieve substantial health benefits?
moderate-intensity aerobic activity
Which term refers to the amount of force a muscle can produce with a single maximum effort?
muscular strength
The component of health-related fitness that helps keep the skeleton in proper alignment, preventing back and leg pain, is
muscular strength.
To check the carotid pulse, which body part should you touch?
neck
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?
participating in two or more activities to develop a particular component of fitness
What is a benefit of exercise that is particularly relevant for women?
protection against osteoporosis
What are examples of competitive activities that contribute to overall physical wellness?
racquetball soccer basketball
Lowering the risk of high blood pressure, stroke, heart disease, type 2 diabetes, colon cancer, and osteoporosis are all benefits of
regular physical activity.
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
The R-I-C-E principle is recommended for treating _______ tissue injuries, such as injuries of the muscles or joints.
soft
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
specificity
Muscular __________ is the amount of force a muscle can produce with a single maximum effort.
strength
Squats, push-ups, and pull-ups are all examples of ______ training exercises.
strength
What is not a type of exercise that contributes to cardiorespiratory endurance?
stretching
Which exercise will help ensure a healthy range of motion for all major joints?
stretching
In a fitness training program, which phase is characterized by an increase in fitness level?
the progress phase
Body composition refers to the
the proportion of fat and fat-free mass in the body
When developing a strength-training program using the FITT principle, what determines the intensity of an exercise?
the weight being lifted
Being sedentary is associated with what?
unhealthy levels of glucose, insulin, and blood fats large waist circumference
The dimensions of frequency, intensity, time, type, volume, and progression is commonly referred to by the acronym . (Correct spell-check if it changes what you type.)
FFITVP
The type of stretching where you extend a position then hold it is called
static stretching
Stretching how many days a week is optimal?
5 to 7
What describes the process of metabolism?
Food is converted to energy.
