PHED 1164 Chapter 2 LearnSmart
Fitness benefits occur when a person exercises beyond their ability.
False
What is the central principle in cross-training exercise techniques like CrossFit?
Changing activities may help you reduce your risk of injury.
flexibility
static stretching
What is the recommended amount of cardiorespiratory exercise needed per session for fitness benefits?
20 to 60 minutes, depending on the exercise intensity
How does muscle mass affect metabolism?
It increases metabolism.
Some studies suggest that warming up before exercising can enhance muscle metabolism.
True
Exercise and other physical fitness activity should
be kept in balance with other aspects of life.
When considering progression in your program, what is the best way to increase overload?
gradually
Energy-generating capacity of the cells and the heart's ability to pump blood are physiological factors that determine
level of fitness.
People should avoid inactivity because it decreases their bodies'
metabolic health.
The body's overall ability to respond to the demands of physical effort is called
physical fitness.
The training principle that refers to fitness improvements that are lost when demands on the body are lowered is called
reversibility.
Select all that apply Erin has never had a regular exercise routine before. What are some things she can do to keep herself safe while exercising?
run with a partner in parks or rural areas wear bright clothing when running on public roads wear a helmet when biking or skiing
What is the best way to lose fat?
sensible diet and exercise
People are likely to stay motivated to follow their exercise program by
tracking their progress.
Resting to recover from exercise can help a person
train more intensely in the future.
What will happen if a person stops exercising?
Up to half of all fitness improvements will be lost within two months.
What is the term for the individual potential for improvement of the human body?
adaptability
Inactivity is associated with
an increased risk of obesity.
Suzy wants to create a successful fitness program for herself, and her doctor has cleared her to begin. What is Suzy's first step?
assessing her current level of physical activity and fitness
Select all that apply What are the benefits of muscular endurance? (Choose every correct answer.)
better posture injury prevention
To gain even greater health and wellness benefits than from moderate levels physical activity, people should increase which of the following?
both the duration and the intensity of physical activity
Sally currently spends most of her day either in front of a computer or watching television in her dorm. If Sally were to start a balanced exercise program, with which of the following types of exercise should she begin?
brisk walking
In planning a complete exercise program, which of the following groups of activities would develop all the health-related components of fitness?
brisk walking, calisthenics, static stretches
Which of the following is not a basic principle of physical training?
cardiorespiratory endurance
Which term refers to the ability of the body to perform prolonged, large-muscle, dynamic exercise at moderate to high levels of intensity?
cardiorespiratory endurance
Select all that apply Which of the following are health-related components of physical fitness?
cardiorespiratory endurance flexibility body composition
Select all that apply Which of the following are physiological factors that help determine a person's level of fitness—the ability to respond to the demands of physical effort?
cells' capacity to generate energy the heart's ability to pump blood
Select all that apply Which of the following are proper ways to cool down after exercising?
continuing to move at a slow pace for 5 to 10 minutes performing stretching exercises at the end of the cool-down period
Which of the following are proper ways to cool down after exercising?
continuing to move at a slow pace for 5 to 10 minutes performing stretching exercises at the end of the cool-down period
cardiorespiratory endurance
continuous aerobic exercise
What type of training involves training intensely on one day and lightly on others to add variety and improve fitness?
cycle training
According to the FITT-VP principle, the amount a person should exercise is measured in
days per week.
Select all that apply Which of the following are health problems associated with too much body fat?
diabetes heart disease some types of cancer
Select all that apply Exercising safely means
ensuring you are protected from various aspects of the activity, such as protecting your eyes while playing racquetball. protecting yourself against outside elements that you might encounter, such as cars while bike riding.
Marco's doctor wants to make certain that Marco does not have existing heart disease and decides to assess his current fitness level. For which of the following will Marco be sent?
exercise stress test
Planned, structured, repetitive movement of the body intended to improve or maintain physical fitness is called
exercise.
What term refers specifically to the nonfat portion of the human body consisting of skeletal muscle, bone, and water?
fat-free mass
According to the current guidelines for general health, at least how many days of 30-minute moderate-intensity physical activity should a person perform a week?
five
The ability to move joints through their full range of motion is called
flexibility.
What part of the training principle called FITT-VP concerns how often a person should exercise?
frequency
What does the acronym FITT represent?
frequency, intensity, time, and type
Sedentary people starting an exercise program should
gradually increase their amount and intensity of activity.
Which of the following terms refers to all the physical capabilities that contribute to health, including cardiorespiratory endurance, muscular strength, and muscular endurance?
health-related fitness
Select all that apply Muscular endurance is an important factor that
helps the body deal with daily physical demands. helps the body perform in sports.
In a healthy person, the level of nonfat muscle, bone, and water is ______ the level of body fat.
higher than
Select all that apply Benefits of muscle training include which of the following?
increased self-confidence increased ability to manage stress
The "I" in the abbreviation FITT-VP is important because it stands for the
intensity level a person should work at in order to achieve maximum fitness.
Physical activities use the skeletal muscles and
involve energy.
Flexibility exercises are important for
maintaining the normal range of motion in the major joints of the body.
The sum of all the vital processes by which food energy and nutrients are made available to and used by the body is called
metabolism.
Greater muscle mass helps maintain _____, the "powerhouses" of the cell.
mitochondria
Select all that apply What are some of the benefits of becoming physically fit?
more energy increased stamina better control of body movement
The component of health-related fitness that helps keep the skeleton in proper alignment, preventing back and leg pain, is known as ______ strength.
muscular
Select all that apply Which of the following are areas which should be assessed via testing as a first step to creating a successful fitness program? (Choose every correct answer.)
muscular endurance cardiorespiratory endurance muscular strength body composition flexibility
Which term refers to the amount of force a muscle can produce with a single maximum effort?
muscular strength
Which type of exercise uses sets of repetitions to denote time as identified in the FITT-VP principle?
muscular strength
A typical strength or resistance training program consists of
one or more sets of 8-12 repetitions of 8-10 different exercises working the major muscle groups.
Older people should stay active because exercise may reduce the risk of
osteoporosis (bone loss).
The increasing amount of stress that is placed on the body to bring about adaptations that improve fitness is called progressive
overload.
A condition caused by training too much or too intensely and is characterized by lack of energy, decreased physical performance, and aching muscles and joints is known as
overtraining.
Joao has been training as hard as he possibly can for the past two weeks. But he now feels depressed, has no energy, and his muscles and joints ache endlessly. Joao is probably experiencing
overtraining.
Motivation is important in an exercise program because it helps
people continue to exercise and stay well.
Select all that apply For which groups is getting a medical examination recommended before participating in vigorous exercise? (Choose every correct answer.)
persons who have high blood pressure or other health problems men 40 years of age or older
Which of the following refers to the performance of different types of activities that cause the body to adapt and improve its level of fitness?
physical training
Select all that apply What are the benefits of muscle-strengthening activities for older adults? (Choose every correct answer.)
preventing muscle loss preventing falls
What term describes the idea that when the amount of exercise is increased, fitness continues to improve?
progressive overload
The FITT-VP principle helps people gradually become fitter in a process known as
progressive overload.
Health-related fitness gives people the ability to meet physical challenges and
protects people from diseases.
Which of the following depends on factors such as training, experience, age, and training intensity, and is a primary consideration in determining appropriate exercise frequency?
recovery time
Select all that apply In general, which of the following are benefits related to varying your physical activities?
reducing the risk of injury developing fitness in a variety of activities developing a higher level of fitness
muscular endurance
resistance training
What part of your training program can allow the body to adapt properly to the demands of increased physical fitness?
rest
Adults should do muscle-strengthening activities involving all major muscle groups how many days per week?
two or more
The product of the FIT (frequency, intensity, and time) of exercise is
volume.
Skill-related fitness often can determine whether someone
will be successful in a particular sport or activity.
When increasing the volume and intensity of your training program, never increase by more than ____ per week.
10 percent
Select all that apply 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.
Which of the following correctly describes how you should progress in your exercise program?
Don't increase frequency, intensity, and time all at once.
What may happen if too much time passes between exercise sessions?
Fitness improvements are lost.
Maka is trying to improve his physical fitness and has taken up running. He particularly enjoys speed workouts on the track. Which of the following would be recommended regarding the frequency of Maka's sprint workouts?
He should allow sufficient recovery time in between workouts.
Select all that apply What are the benefits associated with warming up before exercise?
It elevates muscle temperature. It prepares the body and mind for exercise. It decreases the chance of injury.
Which statement is true of vigorous physical activity as compared to moderate physical activity?
It improves physical fitness.
Select all that apply Which of the following are among the advantages of high-intensity interval training (HIIT)?
It reduces body fat. It takes less time than traditional endurance training. It builds endurance quickly. It improves blood sugar control and blood pressure.
Kenji is a casual runner who has been running for a long time. He decided it would be fun to train for an ultramarathon, so Kenji has started running an additional hour every day and increased his weekend long run. His friends and family have started complaining that they never see him, and when they do see him, he talks about nothing else and won't eat anything because of his training diet. What does this situation describe?
Kenji has not kept his running in perspective.
Your roommate is going to be traveling almost the entire summer for an internship. She's concerned that she'll lose the fitness improvements she's made over the past eight months if she cannot keep up her regular gym and running program. What is the best advice to give her?
She should improvise in whatever place she finds herself to be sure to have regular cardio and strength training.
What exactly should you track in your exercise program?
What you track depends on the type of activity.
Are people able to improve the functioning of their bodies?
Yes; physical fitness is the key.
Select all that apply What are examples of physical activity?
a five-mile bike ride walking up a flight of stairs running a mile
Lupita is trying to burn about 1,000 calories per week in exercise. To do this she does about 40 minutes of moderate-intensity exercise 4 days per week. Which of the following represents this same volume of exercise?
running at a vigorous pace for 25 minutes 3 days per week
What is the term that defines the loss of muscle cells, which often occurs with aging?
sarcopenia
According to most sports psychologists, what is the most effective way to stay motivated in an exercise program?
setting and achieving goals
Which principle asserts that in order to develop a particular type of fitness you need to perform exercises designed to promote that exact type?
specificity
Performing stretching exercises to improve hip flexibility and using dumbbells to increase arm strength are examples of the training principle of
specificity.
Select all that apply Which of the following are components of the skill-related fitness of a sprinter on a track team?
speed reaction and movement time power
Which of the following helps maintain muscle mass, function, and balance in older people, greatly enhancing their quality of life and reducing life-threatening injuries?
strength training
Which of the following is the best way to add muscle mass?
strength training
Which exercise will help ensure a healthy range of motion for all major joints?
stretching
Select all that apply Which of the following activities are particularly suitable for helping older adults develop their skill-related fitness, specifically in the area of balance?
tai chi yoga
Your friend's grandmother wants to develop her neuromuscular fitness. Which of the following would you recommend to her?
taking a yoga class
Excessive body fat in which area of the body is of most concern for future health problems?
the abdomen
Select all that apply Cardiorespiratory endurance depends on which factors? (Choose every correct answer.)
the ability of the lungs to deliver oxygen to the bloodstream the capacity of the heart to pump blood the ability of the body to regulate blood flow
The part of the FITT-VP principle that refers to how long a person spends exercising is the dimension related to
time.