Wellness Midterm
List 5 medical conditions that can worsen as a result of physical inactivity.
1. heart attack and stroke 2. type 2 diabetes 3. cancer 4. depression 5. stress and sleep quality
List 8 benefits of exercise. (In other words, good reasons to exercise)
1.Increased cardiorespiratory endurance 2.Lower body fat levels 3.Improved cholesterol levels 4.Improved blood pressure levels 5.Improved blood glucose levels 6.Decreased risk of disease 7.Increased overall physical fitness 8.Improved overall strength and endurance
When stretching, you should hold each stretch for at least
10 seconds.
Women need ________% essential fat for reproductive system-related fat deposits.
12
At which age does flexibility peak?
18
If your flexibility is within "normal" levels and you simply want to maintain that level, how many days a week should you do your stretching exercises?
2 days
According to the American College of Sports Medicine the recommended frequency for cardiorespiratory exercise is
3 to 5 days per week.
At what point after an activity has been initiated does the body switch energy sources from the immediate energy system to the anaerobic energy system?
30 seconds
When following a resistance-training program, it is important to let each muscle group rest for ________ before taxing it again with resistance exercises.
48 hours
A disease risk assessment using height and weight is
BMI.
________ is defined as the relative amounts of lean and fat tissue in the human body.
Body composition
Gynoid obesity is seen in people who store fat in the abdominal area.
False
Obesity does not increase a person's risk for death and disability.
False
Regular resistance training results in increased bulk for women.
False
Resistance training is beneficial in preventing osteoporosis.
False
The percentage of overweight adults has decreased over the past 5 years.
False
When checking your pulse during exercise, you should measure your heart rate for 30 seconds.
False
Your resting heart rate increases as your cardiorespiratory system becomes more conditioned.
False
Which process accurately describes a change in body composition that occurs as a result of resistance training?
Fat cells decrease in size.
________ is defined as the body's total amount of fat-free tissue.
Lean body mass
The ability of your muscles to contract repeatedly over time is known as
Muscular Endurance
A group of repetitions is called a set.
True
Abdominal fat increases your risk for disease much more than fat on your calves.
True
Age-related muscle loss can be slowed with resistance training.
True
BMI incorporates height and weight to estimate weight classification.
True
Essential fat is needed for normal body functioning.
True
Lack of flexibility can cause changes in posture.
True
Lean body mass is body weight minus fat.
True
People who are underweight are at a higher risk for musculoskeletal injuries because of increased stress on their muscles and joints.
True
Storage fat is nonessential fat stored in tissue near the body's surface and around major body organs.
True
Studies have shown that exercise can reduce the symptoms of depression.
True
The American College of Sports Medicine recommends 1-3 sets per resistance exercise for beginners.
True
The United States is one of the most overweight nations on earth.
True
The leading causes of death for Americans overall are heart disease and cancer.
True
To prevent dehydration, it is recommended that you start drinking fluid approximately 30 minutes after beginning an activity.
True
Which is true regarding the effect of weight training in women compared with men?
Women increase in strength and muscle endurance through strength training, just as men.
The cellular form of energy is known as
aadenosine triphosphate (ATP).
Cardiorespiratory fitness is defined as the
ability of the cardiovascular and respiratory systems to supply oxygen to muscles.
Which of the following affects flexibility?
activity level
Training that involves continuous activity sustained for 20 or more minutes is known as
aerobic training
Resistance training intensity is usually measured by the
amount of weight lifted.
Use of which of the following ergogenic aids is illegal without a medical prescription?
anabolic steroids
Short-term, high-intensity training, such as sprinting, is known as
anaerobic training.
The two major types of blood vessels are
arteries and veins
People who stop resistance training will see their muscles revert to pretraining strength and size, a condition known as
atrophy
Stretching characterized by bouncing or jerky movements is known as ________ stretching.
ballistic
The pressure that blood exerts on the walls of your blood vessels is known as
blood pressure
When you begin exercising
cardiac output increases.
Which of the following would be considered an example of an aerobic activity?
cycling
Which of the following conditions would always require a medical clearance before exercising?
diabetes
Stretching that involves mimicking movements performed in a workout or sports activity is known as ________ stretching.
dynamic
Which of the following types of equipment can be used for resistance training?
elastic bands
The minimal amount of fat needed for normal physiological functions is defined as
essential fat.
Muscular strength is defined as the ability of your muscles to
exert force.
The components of the FITT formula are
frequency, intensity, time, and type.
A protein that transports oxygen in blood is which of the following?
hemoglobin
A person with gynoid pattern obesity would most likely carry excess body fat in which area?
hips
The stable, constant internal environment that our body maintains at rest is known as
homeostasis.
Exercise intensity is most closely related to
how hard you exercise.
Stored adenosine triphosphate (ATP) in the muscle is used in the ________ energy system.
immediate
The three metabolic energy systems are
immediate, oxidative, and nonoxidative.
Which of the following may occur as the result of cardiorespiratory training?
improved oxygen delivery to muscles
The improvements in oxygen delivery seen with training are a result of a(n)
increase in hemoglobin.
Which of the following is a purpose of the exercise warm-up?
increase muscle elasticity
A byproduct of breaking down glucose for energy that may cause burning in the muscle is
lactic acid
Gains in muscular endurance are best developed with
lower resistance and more repetitions.
When assessing muscular strength, a 1 RM test
measures the maximum amount of weight that can be lifted one time.
The root cause of delayed onset muscle soreness is dehydration.
microdamage to muscles. inflexibility.
Cellular structures where oxidative energy production takes place are known as
mitochondria
Flexibility is the ability of the joints to
move through a full range of motion.
Creatine phosphate is stored in
muscles.
The "10 percent rule" states that you should
not increase frequency, intensity, or time by more than 10% per week.
Muscular strength is defined as the ability
of a muscle to contract with maximal force.
Men over 45 and women over 55 should obtain ________ before beginning an exercise program.
permission from their doctor
Which is an advantage of using machine weights for resistance training instead of free weights?
safe and less intimidating for beginners
Loss of muscle mass and strength with aging is called
sarcopenia.
The simplest method of stretching for people who are just starting a stretching program is ________ stretching.
static
People with android fat distribution carry more fat around their
stomach.
Which of the following is a good strategy for avoiding stretching-related injuries?
stretching only after warming up muscles
The ventricles contract and pump blood out of the heart during the ________ phase of the heart cycle.
systolic
Muscular endurance is defined as the ability
to contract a muscle repeatedly over an extended period of time.
The overload principle states that to see improvements in physical fitness, you must
train at a level that is greater than what your body is accustomed to.
Muscular strength is often measured by determining the maximum
weight a person can lift one time.
When developing a training program for cardiorespiratory fitness, your intensity of exercise should be determined by
your target heart rate.