PUBH50 - Ch 11: Exercise for Health and Fitness
How the resting metabolic rate expressed in METs? Multiple choice question. 2 METs 1 MET 3 METs 0 METs
1 MET
How often and how long should a person participate in moderate cardiorespiratory endurance exercise? Multiple choice question. 3 to 5 days a week 5 days a week 4 days a week 2 to 3 days a week
3 to 5 days a week
According to the ACSM, how long should a person participate in vigorous-intensity aerobic activity per week for substantial health benefits? Multiple choice question. 75 minutes 125 minutes 30 minutes 40 minutes
75 minutes
______ stretching is dangerous and could cause injury.
Ballistic
______-______ combines a variety of exercises to enhance speed and intensity.
Cross-training
A(n) ______ is a recording of the changes in electrical activity of the heart.
EKG or electrocardiogram
True or false: Regular exercise increases the risk of stroke.
False
______ is an imbalance between training and recovery.
Overtraining
True or false: Physical exercise directly interferes with the disease process of cardiovascular disease.
True
True or false: Physical fitness is the body's ability to respond or adapt to the demands and stress of physical effort.
True
The core muscles stabilize a person's midsection. They include muscles in the ______. Multiple select question. arms abdomen lower legs buttocks hips back
abdomen buttocks hips back
What are isotonic exercises? Multiple select question. barbells weight machines jogging 1 mile contracting muscles and holding them dumbbells body weight exercises
barbells weight machines dumbbells body weight exercises
What term refers to the ability of the body to perform prolonged, large-muscle, dynamic exercise at moderate to high levels of intensity? Multiple choice question. muscular endurance physical fitness cardiorespiratory endurance muscular strength
cardiorespiratory endurance
What disease involves blockages of the blood vessels near the heart? Multiple choice question. osteoporosis high blood pressure coronary heart disease stroke
coronary heart disease
What is the best way to control body fat? Multiple choice question. avoid consuming proteins avoid consuming carbohydrates follow a balanced diet eat only fruits and vegetables
follow a balanced diet
If you are trying to lose weight, what foods should you avoid? Multiple select question. foods with whole grains foods with added sugars foods with empty calories foods with saturated fats
foods with added sugars foods with empty calories
What does the acronym FITT represent? Multiple choice question. frequency, instructions, type, and time follow instructions today and tomorrow frequency, intensity, time, and type fitness in timed training
frequency, intensity, time, and type
Regardless of a person's weight, ______ levels of activity correspond to ______ death rates. Multiple choice question. greater; greater lower; lower greater; lower lower; no
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? Multiple select question. decreases metabolism helps prevent back pain helps keep skeleton in proper alignment helps prevent leg pain
helps prevent back pain helps keep skeleton in proper alignment helps prevent leg pain
What are the benefits associated with warming up? Multiple select question. helps your body to move gradually from rest to exercise elevates muscle temperature decreases the chance of injury prevents the spread of synovial fluid throughout the joints allows the heart to return to resting levels
helps your body to move gradually from rest to exercise elevates muscle temperature decreases the chance of injury
Good muscle endurance in which muscles can reduce low back pain? Multiple select question. hips arms legs abdomen
hips legs abdomen
Overtraining can lead to which of the following? Multiple select question. illness injury metabolic stability excessive fatigue
illness injury excessive fatigue
Moderate endurance exercise can boost a person's ______ function, whereas excessive training can depress it.
immune
What term refers to the application of force without movement? Multiple choice question. isometric (static) exercise resistance exercise isotonic (dynamic) exercise isokinetic exercise
isometric (static) exercise
What type of exercise refers to the application of force with movement? Multiple choice question. resistance exercise isometric (static) exercise isokinetic exercise isotonic (dynamic) exercise
isotonic (dynamic) exercise
Being sedentary is associated with what? Multiple select question. large waist circumference increased levels of oxygen in the blood unhealthy levels of glucose, insulin, and blood fats decrease in body fat
large waist circumference unhealthy levels of glucose, insulin, and blood fats
Which major groups of muscles should be stretched during flexibility exercises? Multiple select question. leg hip shoulder wrist
leg hip shoulder
The total time that is needed for an ideal cardiorespiratory workout depends on the intensity of the session. A high-intensity workout would require ______ time than a moderate-intensity workout. Multiple choice question. more less the same
less
What is the best measure of cardiorespiratory capacity? Multiple choice question. target heart rate zone body composition body mass index maximal oxygen consumption
maximal oxygen consumption
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 ______. Multiple choice question. specificity overload the FITT principle target workout rate
overload
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? Multiple choice question. training across the country making changes to an exercise program participating in two or more activities to develop a particular component of fitness concentrating on the improvements you obtain from your program
participating in two or more activities to develop a particular component of fitness
Who should consider getting an electrocardiogram before beginning an exercise routine? Multiple choice question. people with diabetes people at risk for respiratory disease people at risk for heart disease people with asthma
people at risk for heart disease
What refers to any body movement carried out by the skeletal muscles and requiring energy? Multiple choice question. physical activity exercise skill-related fitness muscle contraction
physical activity
What are skill-related fitness components? Multiple select question. power coordination speed reaction time analysis
power coordination speed reaction time
Body composition refers to the ______. Multiple choice question. chemical elements that are found in the body proportion of fat and fat-free mass in the body body mass index body's content of muscle, bone, and water only
proportion of fat and fat-free mass in the body
What are examples of strength training exercises? Multiple select question. pull-up squat bench press cycling jogging
pull-up squat bench press
Which of the following are long-term effects of exercise on the human body? Multiple select question. increased heart rate reduced risk of colon cancer improved self-image decreased body fat
reduced risk of colon cancer improved self-image decreased body fat
Lowering the risk of high blood pressure, stroke, heart disease, type 2 diabetes, colon cancer, and osteoporosis are all benefits of ______. Multiple choice question. participation in only vigorous activity environmental changes taking nutritional supplements regular physical activity
regular physical activity
What is the term that refers to exercise that forces muscles to contract against increased resistance? Multiple choice question. isometric (static) exercise isotonic (dynamic) exercise resistance exercise target heart rate zone
resistance exercise
What are examples of physical activity? Multiple select question. running a mile walking up a flight of stairs reading emails or texts watching television a 5-mile bike ride
running a mile walking up a flight of stairs a 5-mile bike ride
The type of stretching where you extend a position then hold it is called ______. Multiple choice question. ballistic stretching static stretching dynamic stretching
static stretching
A(n) ______ occurs when a blood vessel leading to the brain is blocked, often through the same disease process that leads to heart attacks.
stroke
A sedentary lifestyle is one of the major risk factors for which issues? Multiple select question. stroke cardiovascular disease respiratory disease low blood pressure
stroke cardiovascular disease
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. Multiple choice question. aerobic strength sedentary high-intensity
sedentary
Muscular ______ is the amount of force a muscle can produce with a single maximum effort.
strength
How is muscular endurance developed? Multiple choice question. by participating in aerobic activity and avoiding anaerobic activity by holding stretches for long periods of time by stressing the muscles with a greater load than they are used to by lifting the same amount of weight at the same number of repetitions for a year
by stressing the muscles with a greater load than they are used to
What are the potential health benefits of following the ACSM's recommendations for participation in moderate to vigorous aerobic activity? Multiple select question. lowering the risk of developing type 2 diabetes lowering the risk of high blood pressure lowering the risk of stroke lowering the risk of inner-ear infections
lowering the risk of developing type 2 diabetes lowering the risk of high blood pressure lowering the risk of stroke
______ is the training principle that the body adapts to the particular type and amount of stress placed on it. Multiple choice question. Reversibility Target heart rate Specificity Progressive overload
Specificity
Scientists have confirmed that core strength is less important for overall health and performance than core stability and ______.
stiffness
Squats, push-ups, and pull-ups are all examples of ______ training exercises. Multiple choice question. endurance strength isometric cooling-down
strength
What is flexibility? Multiple choice question. the ability to move joints through their full range of motion the ability of a muscle or group of muscles to remain contracted the body's ability to respond or adapt to the demands and stress of physical effort the amount of force a muscle can produce with a single maximum effort
the ability to move joints through their full range of motion
What is the relationship between coronary heart disease and exercise? Multiple choice question. Exercise causes blood flow to decrease, which leads to more coronary artery blockage. Exercise directly interferes with the disease process that causes coronary artery blockage. Exercise causes blood flow to increase, which leads to less coronary artery blockage. Exercise causes oxygen flow within the blood, which causes coronary artery blockage.
Exercise directly interferes with the disease process that causes coronary artery blockage.
What is the easiest method for accurately determining the intensity of an endurance workout? Multiple choice question. a stress test measuring heart rate performing the 1-mile test performing the 3-minute step test
measuring heart rate
What example best describes cardiorespiratory endurance? Multiple choice question. Manuel is a fast sprinter. Sid lifts weights several times per week. Molly runs five miles every day. Sally can hit a tennis ball harder than her friends.
Molly runs five miles every day.
Who should get a medical examination before participating in exercise? Multiple select question. men over 40 years of age women over 50 years of age men over 30 years of age women over 30 years of age
men over 40 years of age women over 50 years of age
What can occur when muscles are unchallenged? Multiple select question. muscles become weak joints stiffen bones lose their density low back pain decreases energy systems begin to degenerate
muscles become weak joints stiffen bones lose their density energy systems begin to degenerate
What are the effects of not challenging a body physically? Multiple choice question. Back and leg pain decrease. Balance and skeletal support are improved. Bones lose their density, joints stiffen, and muscles become weak. Cognitive functioning and memory function increase.
Bones lose their density, joints stiffen, and muscles become weak.
The dimensions of frequency, intensity, time, type, volume, and progression are commonly referred to by the acronym ______-VP. (Correct spell-check if it changes what you type.)
FITT
What is the importance of flexibility exercises? Multiple choice question. They decrease cardiorespiratory endurance. They are important for increasing motivation. They are important for increasing muscular strength and cardiorespiratory endurance. They are important for maintaining the normal range of motion in the major joints of the body.
They are important for maintaining the normal range of motion in the major joints of the body.
True or false: Regular physical activity and exercise can improve sleep quality.
True
What describes the process of metabolism? Multiple choice question. Enzymes are removed from the body. Food oxygenates the blood. Food is converted to energy. Tissues are broken down.
Food is converted to energy.
______ ______ consumption, or VO2max, is the body's maximum ability to transport and use oxygen.
Maximal oxygen
______ is the process that changes food to energy and builds tissue.
Metabolism
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. Multiple choice question. decreased acceptable high increased
decreased
______ fitness is the body's ability to respond or adapt to the demands and stress of physical effort. Multiple choice question. Muscular Mental Physical Cardiorespiratory
Physical
Which statement about the development of large muscles in women who do strength training is correct? Multiple choice question. Women can and usually will develop large muscles when strength training. Women are not strong enough to develop large muscles. Hormonal differences prevent women from developing muscles at a large scale comparable to men. Women do not have the type of hormones that build large muscles.
Hormonal differences prevent women from developing muscles at a large scale comparable to men.
Which of the following is not an effect of exercise on the respiratory system? Multiple choice question. improved ability of the cardiorespiratory system to carry oxygen to body tissues elasticity of the arteries increase in a person's resting heart rate improved functioning of the heart
increase in a person's resting heart rate
What are benefits of including a cool-down period in your exercise session? Multiple select question. Cooling down helps return your breathing and heart rate to normal. Cooling down keeps your heart and breathing rate above normal. Cooling down helps restore the body's circulation to a normal resting condition. Cooling down prepares the body and mind for exercise.
Cooling down helps return your breathing and heart rate to normal. Cooling down helps restore the body's circulation to a normal resting condition.
During the ______ phase, fitness is sustained over a period of time. Multiple choice question. progress improvement beginning
improvement
Why is muscular endurance important? Multiple select question. improves posture improves joint flexibility helps people cope with daily physical demands improves sports performance
improves posture helps people cope with daily physical demands improves sports performance
Which of the following are benefits of increasing cardiorespiratory fitness through exercise? Multiple select question. increased capacity for delivering oxygen greater increase in resting heart rate the prevention of stiffening or clogging of the arteries improved functioning of the heart
increased capacity for delivering oxygen the prevention of stiffening or clogging of the arteries improved functioning of the heart
True or false: Studies have shown that there is a direct correlation between increased physical activity and an increased risk of cancer.
False
What is a good source for getting help when trying to learn an exercise technique? Multiple choice question. exercise class exercise videos YouTube watching other people exercise
exercise class
Which of the following is not a long-term effect of exercise on the human body? Multiple choice question. improved ability to extract oxygen from air during exercise improved self-image increased blood volume and capillary density decreased body fat increased heart rate
increased heart rate
What helps reduce back pain? Multiple choice question. increased immune function cardiorespiratory endurance increased muscle strength decreased muscle strength
increased muscle strength
Which statements about the muscular strength of men and women are true? Multiple select question. Women are typically physically stronger than men. A larger portion of the total body mass of men is made of muscle. Men and women on average have the same overall strength. 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. Per unit of muscle tissue, lower-body strength of men and women is about the same.
The component of health-related fitness that helps keep the skeleton in proper alignment, preventing back and leg pain, is ______. Multiple choice question. cardiorespiratory endurance flexibility muscular strength body composition
muscular strength
Which term refers to the amount of force a muscle can produce with a single maximum effort? Multiple choice question. flexibility muscular strength cardiorespiratory endurance muscular endurance
muscular strength
______ refers only to the body's content of muscle, bone, and water. Multiple choice question. Physical composition Body mass index Body composition Fat-free mass
Fat-free mass
What are professional organizations that certify exercise instructors and personal trainers? Multiple select question. International Sports Science Association American College of Sports Medicine National Strength and Conditioning Association American Medical Association
International Sports Science Association American College of Sports Medicine National Strength and Conditioning Association
What term refers to the physical abilities that contribute to performance in a sport or activity? Multiple choice question. skill-related fitness health-related fitness athletic-related fitness sport-related fitness
skill-related fitness
Which exercise will help ensure a healthy range of motion for all major joints? Multiple choice question. anaerobic exercises weight lifting running stretching
stretching
Which statements about resistance exercise are true? Multiple select question. It is designed to build muscular strength and endurance. Fitness machines are required for best results. It is designed to build cardiorespiratory endurance. It is also known as strength training.
It is designed to build muscular strength and endurance. It is also known as strength training.
In a fitness training program, which phase is characterized by an increase in fitness level? Multiple choice question. the progress phase the beginning phase the maintenance phase the termination phase
the progress phase
What are ways that exercise can improve body composition? Multiple select question. increases fat mass decreases metabolism decreases fat mass increases muscle mass increases daily calorie expenditure
decreases fat mass increases muscle mass increases daily calorie expenditure
Muscular ______ is the ability of a muscle or group of muscles to remain contracted or to contract repeatedly for a long period of time.
endurance
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 ______. Multiple choice question. flexibility specificity exercise prescription overload
specificity
Who likely does not need medical clearance before beginning an exercise program? Multiple choice question. A 19-year-old with asthma A 45-year-old man with diabetes A 29-year-old slightly overweight man A 51-year-old woman
A 29-year-old slightly overweight man
What are recommendations for performing an isometric contraction? Multiple select question. Hold an isometric contraction maximally for 10 seconds. Perform 3 to 10 repetitions. Hold an isometric contraction maximally for 6 seconds. Perform 2 repetitions.
Perform 3 to 10 repetitions. Hold an isometric contraction maximally for 6 seconds.
How does fat increase? Multiple choice question. If fewer calories are consumed than are expended through metabolism and exercise, then fat increases. If more calories are consumed than are expended through metabolism and exercise, then fat increases. If more calories are expended through metabolism than are consumed, then fat increases. When muscle mass increases, fat mass will also increase.
If more calories are consumed than are expended through metabolism and exercise, then fat increases.
What are social, emotional, or psychological benefits of being physically active? Multiple select question. improved learning and memory improved self-image reduction of mild to moderate depression reduction of severe depression reduced anxiety
improved learning and memory improved self-image reduction of mild to moderate depression reduced anxiety
Which exercise will help ensure a healthy range of motion for all major joints? Multiple choice question. running stretching anaerobic exercises weight lifting
stretching
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? Multiple choice question. 20 minutes 60 minutes 75 minutes 150 minutes
150 minutes
The ideal amount of time for a cardiorespiratory training workout is ______. Multiple choice question. 45 minutes 30 minutes 60 to 90 minutes 20 to 60 minutes
20 to 60 minutes
Injuries are least likely if endurance training occurs ______. Multiple choice question. about three to five times a week more than five times a week only one or two times a week
about three to five times a week
What is recommended for weight management? Multiple choice question. Increase your intake of sugars and other empty calories. Limit protein intake and increase carbohydrate intake by 1,000 calories. Increase your physical activity from 150 minutes per week to 300 minutes per week. Join a fitness club.
Increase your physical activity from 150 minutes per week to 300 minutes per week.
Which statement about exercise and the immune system is false? Multiple choice question. Excessive exercise boosts the immune system. People who exercise get fewer colds. Physically fit people have fewer respiratory tract infections. Moderate exercise boosts the immune system.
Excessive exercise boosts the immune system.
The acronym ______ refers to a measure of the metabolic cost of an exercise.
MET