Wellness For Life

The American College of Sports Medicine recommends a target heart rate range of _______ of HR max.

64-95%

In the United States, the average life expectancy for a female is

80

The pressure that blood exerts on the walls os your blood vessels is known as

Blood Pressure

Which method of body composition assessment calculates body volume from the air displaced by an individual sitting in a small chamber?

Bod Pod

________ is defined as the relative amounts of lean and fat tissue in the human body

Body Composition

The five health related components of physical fitness are

Cardiovascular Muscular Strength Muscular Fitness Flexibility Body Composistion

Which method of body composistion assessment uses low-dose teams of x-ray energy to measure total fat mass, fat distribution pattern, and bone density?

DXA

The components of the FITT formula are

Frequency, Intensity, Time, Type

Stretching that involves using voluntary contractions to help facilitate relaxation is known as ________ stretching.

PNF

The M in the SMART system for setting goals is

Specific, MEASURABLE, Achievable, Realistic, Timely

Muscular Fitness is defined as the ability

The ability of the musculoskeletal system to preform daily and recreational activities without undue fatigue and injury

Wellness is defined as

The highest level of health possible in all 6 different dimensions

Flexibility is the ability for joints to

ability to move your joints in a full range of motion

Training that involves continuous activity sustained for 20 or more minutes is known as

aerobic training (with oxygen)

Gas exchange (the delivery of oxygen and the removal of carbon dioxide) in the lungs takes place in the

alveoli and capillaries

Which of the following is an example of plyometric exercise?

box jumps (jump training)

Skin fold thickness is measured with a

caliper

Small blood vessels that branch from arterioles and allow exchange of nutrients and wastes from body cells are known as

capillaires

A muscle contraction with overall muscle shortening is

concentric contraction

Substituting a healthy behavior for an unhealthy behavior is known as what?

countering

Stretching that involves mimicking movements performed in a workout or sports activity is known as ________ stretching.

dynamic stretching

Muscular Strength is defined as the ability of your muscles to

exert force

The human heart contains how many chambers

four

The Three metabolic energy systems are

immediate, oxidative, and nonoxidative

A muscle contraction with no change in muscle length

isometric

Bioelectrical impedance is based on the principle that

lean tissue is a better conductor of an electrical current than fat tissue

A conviction that one can control events and factors in one's life is known as

locus of control

The sit-and-reach test measures flexibility in the

lower back, hip and hamstrings

The ability of your muscles to contract repeatedly over time is known as

muscular endurance

The "10 percent rule" states that you should

not increase FITT by more than 10 percent per a week (frequency, intensity, time, type)

A BMI of 30 or higher is classified as

obese

Being physically fit, getting regular medical exams, and having a healthy diet are all components of ________ wellness.

physical

Research has shown that ________ decreases a person's risk for chronic disease

physical activity

The time between stimulus and response is

reaction time

Performing a high volume of static stretching before exercise can

reduce power

Which of the following is a risk factor for low back pain?

smoking

The principle that only the body system worked during training will show adaptations is known as

specificity

Creatine Phosphate is stored in

started muscles or anywhere with high ATP

People with android fat distribution carry more fat around their

stomach

The overload principle states that to see improvements in physical fitness, you must

train at a level greater than what your body is accustomed to

Quick weight loss results in a loss of

water

muscular strength is often measure by determining the maximum

weight a person can lift at one time

Which of the following athletes is most likely to have the greatest percentage of fast-twitch muscle fibers?

weight lifter (bigger and more powerful forces)

Women need ________% essential fat for reproductive system-related fat deposits

12

The American College of Sports Medicine recommends that adults perform at least ______ minutes of moderate physical activity per week

150