Chapter 11: Exercise for Health and Fitness

Who should consider getting an electrocardiogram before beginning an exercise routine?

people at risk for heart disease

Body composition refers to the ______.

proportion of fat and fat-free mass in the body

What are examples of physical activity?

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

______ Fitness is the body's ability to respond or adapt to the demands and stress of physical effort.

Physical

The stage in which fitness is sustained over the long term is the:

maintenance stage.

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

EKG, ECG, electrocardiogram, ECG or EKG, or electrocardogram

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

Metabolism or Metablism

Which of the following are long-term effects of exercise on the human body?

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

If you are trying to lose weight, what foods should you avoid?

foods with empty calories foods with added sugars

What are the effects of not challenging a body physically?

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

What is the type of activity for which the ACSM recommends spending at least 150 minutes per week in order to achieve substantial health benefits?

moderate-intensity aerobic activity

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

immune, immunity, or immune system

What refers to any body movement carried out by the skeletal muscles and requiring energy?

physical activity

Which of the following 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

Being sedentary is associated with what?

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

Which major groups of muscles should be stretched during flexibility exercises?

leg shoulder hip

What intensity level of exercise does the ACSM recommend participating in for 75 minutes per week?

vigorous

Good muscle endurance in which muscles can reduce low back pain?

hips abdomen legs

What describes the process of metabolism?

Food is converted to energy.

Which statement about exercise and the immune system is false?

Excessive exercise boosts the immune system.

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

False

How does fat increase?

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

What term refers to the physical abilities that contribute to performance in a sport or activity?

skill-related fitness

What example best describes cardiorespiratory endurance?

Molly runs five miles every day.

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

What is a good source for getting help when trying to learn an exercise technique?

exercise class

What is the best way to control body fat?

follow a balanced diet

Regardless of a person's weight, ______ levels of activity correspond to ______ death rates.

greater; lower

Which of the following is not an effect of exercise on the respiratory system?

increase in a person's resting heart rate

Which of the following is not a long-term effect of exercise on the human body?

increased heart rate

What helps reduce back pain?

increased muscle strength

Which term refers to the amount of force a muscle can produce with a single maximum effort?

muscular strength

What is the term that refers to exercise that forces muscles to contract against increased resistance?

resistance exercise

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, strenth, stregth, or stregnth

Which exercise will help ensure a healthy range of motion for all major joints?

stretching

What is the importance of flexibility exercises?

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

What are ways that exercise can improve body composition?

increases muscle mass decreases fat mass increases daily calorie expenditure

What can occur when muscles are unchallenged?

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

What are skill-related fitness components?

power speed reaction time coordination

What are social, emotional, or psychological benefits of being physically active?

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

What is flexibility?

the ability to move joints through their full range of motion

In a fitness training program, which phase is characterized by an increase in fitness level?

the improvement phase

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

True

Regular physical activity and exercise can improve sleep quality.

True

What is the best measure of cardiorespiratory capacity?

maximal oxygen consumption

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

Maximal oxygen

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

______ refers only to the body's content of muscle, bone, and water.

Fat-free mass

What is recommended for weight management?

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

Which statements about resistance exercise are true?

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