Chapter 11
How often should adults do muscle strengthening activities?
two or more days a week
True or false: Regular physical activity and exercise can improve sleep quality.
true
How does exercise affect blood fat levels?
It increases HDL.
What should you do to your daily schedule in order to make time for more physical activity?
Subtract time from activities that take away from you getting more physical activity.
According to the ACSM, how long should a person participate in vigorous-intensity aerobic activity per week for substantial health benefits?
75 minutes
How long should a person wait before applying heat to an injury if swelling has disappeared?
about 36 to 48 hours
Which of the following is an example of a cardiorespiratory endurance exercise?
cycling
In a fitness training program, which phase is characterized by an increase in fitness level?
the progress phase
How many days a week at minimum should you stretch?
2 or 3 days a week
Which of the following is a component of health-related fitness?
flexability
What is not an effect of exercise on the respiratory system?
increase in a person's resting heart rate
What is recommended for weight management?
Increase your physical activity from 150 minutes per week to 300 minutes per week.
Squats, push-ups, and pull-ups are all examples of ______ training exercises.
strength
What is the first step you should take to begin to manage your time and wellness lifestyle?
Keep a record of how you currently spend your time.
The amount of force produced by a single maximum effort is known as
muscular strength
All of the following are examples of moderate physical activities EXCEPT
running
The type of stretching where you extend a position then hold it is called
static stretching
The number of repetitions of a strength exercise is equivalent to which FITT principle?
Time
________ is crucial if you are to maintain a wellness lifestyle.
learning to manage your time
What are reasons to apply heat to an injury?
to relax muscles to reduce pain to reduce stiffness
What are long-term effects of exercise on the human body?
- improved self-image - decreased body fat - reduced risk of colon cancer
When a person stops exercising, up to ------ % of fitness improvements are typically lost within two months.
50 %
Anne bought a heart rate monitor and found that she was only exercising at 40 percent of her maximum heart rate, so she began exercising at 60 percent of her maximum heart rate. What did Anne increase?
Intensity
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
--- is an imbalance between training and recovery.
overtraining
The R-I-C-E principle is recommended for treating ---- tissue injuries, such as injuries of the muscles or joints.
soft
What is flexibility?
the ability to move joints through their full range of motion
When developing a strength-training program using the FITT principle, what determines the intensity of an exercise?
the weight being lifted NOT: the number of repetitions, The number of repetitions is equivalent to time, not intensity.
Which statements about the muscular strength of men and women are true?
- A larger portion of the total body mass of men is made of muscle. - Per unit of muscle tissue, lower-body strength of men and women is about the same.
What are benefits of including a cool-down period in your exercise session?
- Cooling down helps return your breathing and heart rate to normal. - Cooling down helps restore the body's circulation to a normal resting condition.
What are some long-term effect of exercise on the human body?
- improved self-image - improved ability to extract oxygen from air during exercise - increased blood volume and capillary density - decreased body fat
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
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
What describes the process of metabolism?
Food is converted to energy.
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.
What are examples of strength training exercises?
bench press pull-ups squat
What is a type of exercise that contributes to cardiorespiratory endurance?
bicycling swimming jogging
Moderate exercise can boost a person's ----- function, whereas excessive training can depress it.
immune
Being sedentary is associated with what?
large waist circumference unhealthy levels of glucose, insulin, and blood fats
------ is the process that changes food to energy and builds tissue.
metabolism
What are recommended places on the body for measuring pulse?
wrist, neck
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
The training principle that refers to fitness improvements that are lost when demands on the body are lowered is called
reversability
Once you have attained your desired level of fitness, how do you maintain it?
exercising at a consistent intensity for 3-5 days a week
What intensity level of exercise does the ACSM recommend participating in for 75 minutes per week?
vigorous
A(n) ---- is a recording of the changes in electrical activity of the heart.
electrocardiogram
What is the term that refers to exercise that forces muscles to contract against increased resistance?
resistance exercise
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
Which of the following refers to the training principle that the body adapts to the particular type and amount of stress placed on it?
specificity
Susan can run a marathon. What type of training would likely have played the most important factor?
cardiorespiratory endurance training
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 while sick exercising every once and a while, without consistency
______ fitness is the body's ability to respond or adapt to the demands and stress of physical effort.
physical
What are examples of competitive activities that contribute to overall physical wellness?
racquetball soccer basketball
Injuries are least likely if endurance training occurs
about three to five times a week.
If you are trying to lose weight, what foods should you avoid?
foods with added sugars foods with empty calories
What are exercises that increase bone density?
impact exercises jumping rope strength training
What is not a long-term effect of exercise on the human body?
increased heart rate
What type of exercise refers to the application of force with movement?
isotonic (dynamic) movement
Running, playing sports and swimming laps are all examples of what intensity of physical activity?
vigorous
--- --- consumption, or VO2max, is the body's maximum ability to transport and use oxygen.
maximal oxygen
What is the best measure of cardiorespiratory capacity?
maximal oxygen consumption
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
What are examples of vigorous activity?
moving heavy furniture cycling up a steep hill running
A special benefit of exercise, especially for women, is that it helps build bones to protect against
osteoporosis
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
Who likely does not need medical clearance before beginning an exercise program?
A 29-year-old slightly overweight man
Overtraining can lead to which of the following?
excessive fatigue illness injury
What is a good source for getting help when trying to learn an exercise technique?
exercise class
Why is muscular endurance important?
helps people cope with daily physical demands improves sports performance
What are the potential health benefits of following the ACSM's recommendations for participation in moderate to vigorous aerobic activity?
lowering the risk of developing type 2 diabetes lowering the risk of stroke lowering the risk of high blood pressure
------ ------ are synthetic male hormones that are taken to enhance athletic performance.
Anabolic steroid
----- stretching is dangerous and could cause injury.
Ballistic
Which statement about exercise and the immune system is not true?
Excessive exercise boosts the immune system.
The dimensions of frequency, intensity, time, type, volume, and progression is commonly referred to by the acronym
FITTVP
______ fitness is the body's ability to respond or adapt to the demands and stress of physical effort.
Physical
Any body movement carried out by the skeletal muscles that requires energy is known as
Physical activity
Which is a major risk factors for cardiovascular disease?
a sedentary life style
What helps reduce back pain?
increased muscle strength
Who should consider getting an electrocardiogram before beginning an exercise routine?
people at risk for heart disease
What is not a type of exercise that contributes to cardiorespiratory endurance?
stretching
For cardiorespiratory endurance training, how much time per workout is recommended?
20-60 minutes
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.Which of the following are steps in the R-I-C-E principle for treating injuries?
Endurance exercise improves the process that converts food to energy and builds tissues, otherwise known as
metabolism
Body composition refers to the
proportion of fat and fat-free mass in the body.
According to the Physical Activity Guidelines for Americans, for adults who perform moderate-intensity aerobic physical activity how much exercise should they do to maintain general health?
150 minutes a week
What are isotonic exercises?
weight machines barbells body weight exercises dumbbells
For individuals with the goal of extensive health benefits from exercise, how much moderate-intensity physical activity is recommended?
300 minutes a week
Stretching how many days a week is optimal?
5-7 days
How does fat increase?
If more calories are consumed than are expended through metabolism and exercise, then fat increases.
When is the best time to perform static stretching?
after a workout
A sedentary lifestyle is one of the major risk factors for which issues?
cardiovascular diseases and stroke
______ 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 does the acronym FITT represent?
frequency, intensity, time, type
Target ---- ---- zone is the range of rates within which you should exercise to obtain cardiorespiratory benefits.
heart rate
Energy-generating capacity of the cells and the heart's ability to pump blood are physiological factors that determine
level of fitness NOT: muscle strength, This would be affected by the size of muscle fibers but not also the heart's ability to pump blood
______ is the training principle that the body adapts to the particular type and amount of stress placed on it.
specificity
What are guidelines for injury prevention?
stay in condition warm up thoroughly before exercise use proper equipment use proper body mechanics when lifting
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
Morgan was playing basketball three times a week until she sprained her wrist. While she was waiting for it to recover, she switched to exercising on a stationary bike. What about her exercise did Morgan change?
type
The ideal amount of time for a cardiorespiratory training workout is
20-60 minutes
How often and how long should a person participate in moderate cardiorespiratory endurance exercise?
3 to 5 days a week
What are the benefits associated with warming up?
decreases the chance of injury helps your body to move gradually from rest to exercise elevates muscle temperature
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.
Increased blood flow to the brain Increased blood flow to the skin Increased bone density Improved cognitive functioning Increased energy production in muscles Increased oxygen consumption Reduced risk of colds Reduced risk of heart disease
Immediate Immediate Long-term long-term immediate immediate long-term long-term
Which of the following are steps in the R-I-C-E principle for treating injuries?
Rest, ice, compression, elevate
In which of the following ways would an older person benefit from strength training?
all of the following: maintenance of muscle mass, improved balance, maintenance of function
Felipe is primarily a runner but a couple days a week he uses an elliptical trainer and does plyometric exercises. This is an example of
cross-training
What does greater muscle mass help maintain?
healthy body weight
When exercising, what is the best way to determine if you are working hard enough to improve or not hard enough?
monitor your heart rate
All of the following are examples of moderate physical activities
speed walking, dancing, raking leaves
Julian started exercising 90 minutes three times a week but found that it cut too much into his study time. He decided to cut back to doing 45 to 60 minutes of exercise three times a week. What did Julian decrease?
time
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 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 NOT: greater increase in resting heart rate, Exercise decreases your resting heart rate, which is good for your health.
What term refers to the application of force without movement?
isometric (static) exercise
What example best describes cardiorespiratory endurance?
molly runs five miles everyday
Which term refers to the amount of force a muscle can produce with a single maximum effort?
muscular strength
To check the carotid pulse, which body part should you touch?
neck, "Carotid" refers specific to the artery in the 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 are characteristics of exercise intended to improve or maintain physical fitness?
planned, structured, repetitive 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
How is muscular endurance developed?
by stressing the muscles with a greater load than they are used to
______ muscle mass helps maintain a healthy body weight.
greater
Regardless of a person's weight, ______ levels of activity correspond to ______ death rates.
greater; lower
The component of health-related fitness that helps keep the skeleton in proper alignment, preventing back and leg pain, is
muscular strength
Which of the following is NOT categorized as a skill-related component of fitness?
muscular strength
Who should get a medical examination before participating in exercise?
women over 50 years of age men over 40 years of age
What are ways that exercise can improve body composition?
- increases muscle mass - decreases fat mass - increases daily calorie expenditure
What is best way to ensure consistency in your workouts?
Record details of your workouts in a journal.
Which statements about resistance exercise are true?
It is also known as strength training. It is designed to build muscular strength and endurance.
What are recommendations for performing an isometric contraction?
Perform 3 to 10 repetitions. Hold an isometric contraction maximally for 6 seconds.
What principle should guide you when treating soft tissue injuries?
R-I-C-E
balance body composition Cardiorespiratory endurance coordination flexibility Muscular strength reaction time speed
Skill-related fitness Health-related fitness Health-related fitness Skill-related fitness Health-related fitness Health-related fitness Skill-related fitness Skill-related fitness
Which of the following statements about exercise and its effect on body composition is accurate?
The more muscle mass someone has, the higher their metabolic rate will be.
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 skill-related fitness components?
agility, coordination, balance, power, reaction time, speed
What are the benefits of developing muscular strength?
helps prevent leg pain helps keep skeleton in proper alignment helps prevent back pain
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
For exercise sessions lasting less than 60-90 minutes, the best fluid replacement is
cool water
_______-______combines a variety of exercises to enhance speed and intensity.
cross-training
Chris was jogging twice a week and then increased to three times a week. What did Chris increase?
frequency
Good muscle endurance in which muscles can reduce low back pain?
hips legs abdomen
Which major groups of muscles should be stretched during flexibility exercises?
leg hip shoulder
During the ______ phase, fitness is sustained over a period of time.
maintainence
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
Can a supplement change a weak person into a strong person?
no, exercise creates strength
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 osteporosis
Which of the following movements would be classified as an isotonic exercise?
push-up
Lowering the risk of high blood pressure, stroke, heart disease, type 2 diabetes, colon cancer, and osteoporosis are all benefits of
regular physical activity
What term refers to the physical abilities that contribute to performance in a sport or activity?
skill-related fitness
