1304 chapter 6
Musculoskeletal fitness, body composition, and cardiorespiratory fitness are components of this type of fitness. Multiple choice question. endurance-related health-related skill-related stress-related
health-related
Pilates equipment
specialized apparatus that forms part of a system taught by trained instructors and tailored to the individual
Which of the following are effective ways a sedentary person who spends a lot of time indoors can make daily activities more active? Multiple select question. wear ankle weights while sitting at your desk use a computer instead of watching television walk around while checking telephone messages get up and manually change television channels instead of using remote controls
walk around while checking telephone messages get up and manually change television channels instead of using remote controls
A trait of an activity-friendly community would include Multiple choice question. close families. fitness apps. manufacturing jobs. walking trails.
walking trails.
You can avoid hypothermia while exercising by Multiple choice question. wearing one thick layer of clothing. breathing with the mouth wide open. drinking less water beforehand. wearing hats and mittens.
wearing hats and mittens.
Excess body fat leads the heart and lungs to Multiple choice question. work less intensely because fat transmits oxygen. use energy at a higher metabolic rate and burn more calories. operate as usual because fat does not affect the heart or lungs. work harder due to excess body weight.
work harder due to excess body weight.
People who wish to control their weight by walking should plan to walk ______ each day. Multiple choice question. 1,000 steps 10,000 steps 10 minutes 20 minutes
10,000 steps
Holly is preparing a workout plan and wants to include her target heart rate. Holly is 30 years old and wants to work out at 70 percent intensity. What is her target heart rate, according to the maximum heart rate formula? Multiple Choice184154133163
133
When exercising in very hot conditions, you should drink four to eight ounces of fluids every Multiple choice question. 30 minutes. hour. 15 minutes. 45 minutes.
15 minutes.
When considering the time element of the FITT principle for cardiorespiratory training, what is a good average duration for an exercise session? Multiple choice question. 30 minutes 60 minutes 15 minutes 75 minutes
30 minutes
Inactive people who wish to increase their amount of walking to 10,000 steps a day, should set goals to increase their daily walking by ______ at a time. Multiple choice question. 2 minutes 100 steps 500 steps 1,000 steps
500 steps
Which of the following statements are true of soft tissue injuries? Multiple select question. A specific activity incident usually causes them. It is safe to return to a full exercise program before the injuries have healed. They include tears, sprains, and strains. They should immediately be treated with medication.
A specific activity incident usually causes them. They include tears, sprains, and strains.
Which of the following statements about fitness video games (exergames) are true? Multiple select question. People using exergames are likely to engage in more social activity during a workout than the average person. Exergames allow you to track the calories you burn while playing the games. Exergaming is an ideal replacement for outdoor play and physical activity. Exergames may change a person's attitudes about physical activity.
Exergames allow you to track the calories you burn while playing the games. Exergames may change a person's attitudes about physical activity.
Frequency, intensity, time, and type are together known as this principle. Multiple choice question. FITT FACE FLEX FORCE
FITT
The ACSM recommends that people exercise at a THR between 25 and 40 percent of their maximum heart rate.
False
How does exercise affect blood glucose levels? Multiple choice question. It allows blood glucose levels to remain above 140 mg/dL. It has no recognizable effect. It helps muscle fibers use glucose more efficiently. It makes muscle cells less sensitive to insulin.
It helps muscle fibers use glucose more efficiently.
Which of the following statements about muscle development in fitness training are true? Multiple choice question. Men build more muscle mass than women. Women can build little muscle because they produce no testosterone. People of any body type have essentially the same level of testosterone. Mesomorphic body types produce less muscle mass than ectomorphic body types.
Men build more muscle mass than women.
Why do men develop more muscle mass than women? Multiple choice question. Women produce only about 10% as much testosterone as men. Women produce more testosterone than men. Women tend to be taller than men. Women perform strength training exercises more frequently. Women tend to choose exercises that tone, rather than build, their muscles.
Women produce only about 10% as much testosterone as men.
How can running faster in polluted air be beneficial? Multiple choice question. Your body absorbs less of the pollution that is inhaled. You breathe the polluted air at a slower rate. You complete your run sooner, spending less total time breathing in polluted air. You inhale less of the pollution with each breath.
You complete your run sooner, spending less total time breathing in polluted air.
Which of the following are true about getting more fit and experiencing progress in your training? Multiple select question. People in their twenties generally adapt to a cardiorespiratory activity workload in four or five months. You need to increase activity workload from time to time. It takes older people longer to achieve progress and adapt to a workload. You should maintain the same level of workout to experience progress.
You need to increase activity workload from time to time. It takes older people longer to achieve progress and adapt to a workload.
Which of the following are advantages to cross training? Multiple select question. It is designed to help you ignore any injuries or pain. It focuses on exercising doing only two training activities. You reduce the risk of overuse injuries. You avoid the boredom of participating in the same exercise daily.
You reduce the risk of overuse injuries. You avoid the boredom of participating in the same exercise daily.
When applying the Transtheoretical Model to exercise, which of the following should you take into consideration in making goals? Multiple choice question. You should set goals that are based on the benefits of the activity rather than trying to please someone. You should make inspirational goals rather than realistic goals. You should make broad-based goals rather than specific goals. You should avoid short-term goals and focus only on long-term goals.
You should set goals that are based on the benefits of the activity rather than trying to please someone.
Developing muscular endurance requires exercising at ______ intensity for a longer period of time. Multiple choice question. a variable an equivalent a higher a lower
a lower
High-intensity interval training (HIT) is Multiple choice question. an exercise program that alternates between a week of intense aerobic exercise and a week of flexibility exercise. a workout that switches between hard and easy exercise levels. the use of electrical stimuli to contract muscles. a form of sustained high-level aerobic exercise.
a workout that switches between hard and easy exercise levels.
A longer lifespan and improved functioning of most systems in the body are all physical benefits a person can attain from physical Multiple choice question. activity. inertia. rest. illness.
activity.
People can get a cardio workout by making impact-free, continuous circular strides on Multiple choice question. a rubber track. a treadmill. an elliptical. an inclined ramp.
an elliptical.
To improve your cardiorespiratory function, experts recommend that you exercise Multiple choice question. once a week. immediately when you wake up. once every two weeks. at least twice a week.
at least twice a week.
What are strategies for exercising in a polluted area? Multiple select question. exercise near major roads avoid exercising at rush hour spend time outdoors to build tolerance exercise indoors if possible
avoid exercising at rush hour exercise indoors if possible
People contemplating exercising will find a lack of confidence in their abilities to be a Multiple choice question. motivator for exercise. barrier to exercise. shield from injury. sign that they are actually very fit.
barrier to exercise.
Which of the following are aerobic activities that need to be performed for longer durations before they yield the cardiorespiratory benefits of continuous sustained intensity? Multiple select question. walking basketball soccer running
basketball soccer
Which of the following are benefits of muscular fitness? Multiple select question. better bone density reduced lean body mass lighter, less dense bones decreased anxiety
better bone density decreased anxiety
Cooling down with a low-intensity activity after a workout enables Multiple choice question. the heart to pump faster to carry nutrients through the blood. muscles to stretch further to increase the body's flexibility. heavier, more rapid breather to occur and the respiratory system to work harder. blood vessels to return to their normal size to prevent blood from pooling the in the extremities.
blood vessels to return to their normal size to prevent blood from pooling the in the extremities.
Which of the following conditions are overuse injuries of the soft tissue? Multiple select question. bursitis fracture tendinitis appendicitis
bursitis tendinitis
Healthy people who walk 10,000 steps per day Multiple choice question. do not get Type 2 diabetes. are immune from heart attack and stroke. can maintain their weight. will lose five pounds per week.
can maintain their weight.
Using the body's large muscles is a good way to exercise this system in the body. Multiple choice question. endocrine reproductive lymphatic cardiorespiratory
cardiorespiratory
Which of the following are included in the health-related fitness components? cardiorespiratory fitness articulation agility body composition musculoskeletal fitness genetic immunity
cardiorespiratory fitness body composition musculoskeletal fitness
The ability of the heart and lungs to provide oxygen and nutrients to muscles and cells is called Multiple choice question. bodily balance. cardiorespiratory fitness. overall flexibility. neurological signaling.
cardiorespiratory fitness.
The proportion of fat and fat-free mass in the body is known as body Multiple choice question. flexibility. fitness. endurance. function. composition.
composition.
Stability balls, resistance cords, and Pilates are all used in ______ training. Multiple choice question. weight core-strength flexibility speed
core-strength
Functional strength training is another name for Multiple choice question. cardiorespiratory training. outer-limb training. neurological training. core-strength training.
core-strength training.
Pilates is a popular set of exercises that are designed to strengthen the Multiple choice question. shoulders. core. arms. legs.
core.
An advantage of ellipticals for exercise equipment is Multiple choice question. an unlimited range of motion. familiarity with their motion. decreased impact on joints. ability to precisely calculate calories burned.
decreased impact on joints.
resistance cords
equipment designed for different strength levels and for proceeding gradually through exercises equipment designed for different strength levels and for proceeding gradually through exercises
When doing strength training, you should exercise Multiple choice question. only the upper body if you are using free weights. all muscles only if you are using weight machines. only the lower body if you are using weight machines. every muscle group regardless of what type of weights you are using.
every muscle group regardless of what type of weights you are using.
People can train for muscular power by Multiple choice question. preventing muscles from contracting. exercising slower. exercising faster. preventing muscles from stretching.
exercising faster.
Weight gain supplements used without activity still provide the desired pounds of extra weight.
false
The inability to continue exercising at a desired level of intensity, whether for psychological or physiological reasons, is known as Multiple choice question. overcompensation. stress. fitness. fatigue
fatigue
According to the American College of Sports Medicine's 2013 guidelines, how often and how long should a person participate in moderate cardiorespiratory endurance exercise (e.g., walking briskly)? Multiple choice question. one to two to days a week, 30 minutes a day two to three days a week, 10 minutes a day five days a week, 30 minutes a day four days a week, 10 minutes a day
five days a week, 30 minutes a day
What part of the training principle called FITT concerns how often a person should exercise? Multiple choice question. frequency time intensity type
frequency
The ability to clean your house and do your job is known as muscular resistance. skill-related fitness. health-related fitness. endurance resistance.
health-related fitness.
The ability to perform daily living activities with vigor is known as Multiple Choicehealth-related fitness.exercise.physical fitness.skill-related fitness.
health-related fitness.
In order to make sure they have enough reserve energy for their sport, athletes must replenish muscle stores of glycogen. This is why they should eat a Multiple choice question. high-protein diet. high-carbohydrate diet. high-liquid diet. high-fat diet.
high-carbohydrate diet.
Developing muscular strength requires exercising at a(n) ______ intensity for a shorter duration of time. Multiple choice question. equivalent lower higher variable
higher
What do the letters in FITT represent? Multiple select question. how often and how intensely you exercise the types and duration of exercise you do initials from the names of famous fitness trainers the organs in the body that benefit from exercise
how often and how intensely you exercise the types and duration of exercise you do
If you exercise in excessively cold weather, you might experience dangerously low body temperature, shivering, feelings of euphoria, and disorientation. These are all symptoms of Multiple choice question. dehydration. hypothermia. sprains. exhaustion.
hypothermia.
According to a common treatment principle, when you sustain a soft tissue injury you should Multiple choice question. immediately stop doing the activity. continue exercising because your body will quickly heal. apply heat to the affected area. lower the injured area to increase blood flow and oxygen to the area.
immediately stop doing the activity.
Benefits of a warm-up include which of the following? Multiple select question. improved performance slowing of the cardiorespiratory rate decreasing contraction in the muscles reduced likelihood of injury
improved performance reduced likelihood of injury
A workout in the cardio program called high-intensity interval training (HIT) Multiple choice question. allows the body to get used to one optimal level of exercise effort. incorporates ten sets of short-duration hard exercises followed by easy exercises. forces a person to achieve maximum heart rate repeatedly. involves at least one hour of continuous hard exercise.
incorporates ten sets of short-duration hard exercises followed by easy exercises.
Improved muscular fitness can often Multiple choice question. lead to osteoporosis. decrease bone mineral density. increase anxiety and depression. increase lean body mass.
increase lean body mass.
Exercise is especially beneficial for people with disabilities since immobility or inactivity may Multiple select question. increase the risk for secondary health problems. trigger dangerous levels of dehydration. lead to cognitive disorders. aggravate the original disability.
increase the risk for secondary health problems. aggravate the original disability.
Scientists have recently found that exercise Multiple choice question. has a huge impact on blood pressure. has no influence on blood glucose. increases the size of LDL particles. increases LDL levels.
increases the size of LDL particles.
Lean body mass includes which of the following? Multiple select question. fat cells ligaments bone muscle
ligaments bone muscle
Some common barriers to establishing an active lifestyle include Multiple select question. limited time to exercise. inconvenience of exercise. overconfidence about exercise abilities. a high interest in exercise.
limited time to exercise. inconvenience of exercise.
Skipping workouts is likely to result in which of the following? Multiple select question. a lower body-fat percentage lower muscle insulin sensitivity a reduction in lean muscle mass a greater decrease in strength than in endurance
lower muscle insulin sensitivity a reduction in lean muscle mass a greater decrease in strength than in endurance
Once you have achieved a satisfactory level of cardiorespiratory fitness, continuing the same level of workout would Multiple choice question. allow you to gain muscle mass. maintain your current fitness level. create dramatic weight loss even if you eat unhealthy foods. diminish your ability to balance.
maintain your current fitness level.
Once you have achieved a satisfactory level of cardiorespiratory fitness, continuing the same level of workout would Multiple choice question. create dramatic weight loss even if you eat unhealthy foods. maintain your current fitness level. allow you to gain muscle mass. diminish your ability to balance.
maintain your current fitness level.
Individuals with a(n) ________ body type gain muscle more easily than individuals with other body types. Multiple Choicesomatotypemesomorphicendomorphicectomorphic
mesomorphic
The amount of work performed by muscles in a given period of time is known as Multiple choice question. kinetic yield. weight power. muscular resistance. muscular power.
muscular power.
Also known as weight or resistance training, strength training develops Multiple choice question. muscular strength. neural responses. hormonal secretions. blood toxicity.
muscular strength.
The use of motor skills that call on your upper body, lower body, and core muscles learn to work together in ways that simulate everyday activities is called ______ training. Multiple choice question. cross muscle power aerobic neuromotor fitness
neuromotor fitness
Excess body fat is linked to Multiple select question. hypothermia. obesity. diabetes. high levels of fitness.
obesity. diabetes.
Emma, a 27-year-old female, begins a cardiovascular training program. To achieve the maximum benefits from exercise, how often will she need to increase the intensity and duration of her workout? Multiple Choiceonce a weekonce every two weeksonce a monthonce every three weeks
once every two weeks
During an intense workout, a feeling of pain or pressure in the left arm or shoulder could be a sign of Multiple choice question. overexertion. a stroke. fatigue. fitness.
overexertion.
The target heart rate zone is the range of exercise intensity that allows you to stress your cardiorespiratory system for optimal benefit without Multiple choice question. inhaling for air. breaking a sweat. overloading the system. straining your small muscles.
overloading the system.
Which of the following examples is the least effective in making daily activities more active? Multiple choice question. taking the stairs instead of elevators when going up several floors riding a bike to run errands increasing speed when taking the dog for a walk parking the car close to your destination
parking the car close to your destination
Reduced anxiety and depression and improved self-image are all associated with which of the following? Multiple choice question. watching 2 hours of television per day completing 5 minutes of exercise per day hydrating appropriately participation in exercise
participation in exercise
When a partner applies pressure to your muscles to produce a stretch, you are participating in ______ stretching. Multiple choice question. static active passive dormant
passive
While walking for exercise, many people use a(n) _____ to count the number of steps they take. Multiple choice question. odometer pedometer yardstick measuring tape
pedometer
Any time the body is involved in movement of any kind, it is said to be engaged in physical suspension. aerobic fitness. physical activity. cardiovascular fitness.
physical activity.
The ability of the body to meet physical demands is called Multiple choice question. physical overload. physical fitness. training fitness. muscular expenditure.
physical fitness.
Expending 2,000 calories per week is recommended to Multiple choice question. prevent early death. reverse heart disease. rapidly lose weight. increase muscle power.
prevent early death.
Which of the following are social, emotional, or psychological effects of being physically active? Multiple select question. worse self-image reduced stress increased depression reduced anxiety limited social opportunities
reduced stress reduced anxiety
How is duration measured in strength training? Multiple choice question. intensity resistance weight repetitions
repetitions
Which of the following is the correct definition of the R-I-C-E principle? Multiple choice question. reassess, identify, clarify, engage rest, ice, compression, elevation reaction, intensity, cadence, energy repair, increase, care, educate
rest, ice, compression, elevation
Types of aerobic exercises that require sustained intensity with little variability in heart rate response include Multiple select question. rowing. basketball. running. tennis.
rowing. running.
Which of the following are recommendations for developing your own cardiorespiratory training program? Multiple select question. exercise less intensely each day to prevent muscle injury select activities you enjoy start out slowly choose activities that are compatible with your daily schedule
select activities you enjoy start out slowly choose activities that are compatible with your daily schedule
People tend to achieve higher exercise goals when they Multiple choice question. share their exercise results. avoid technology. exercise privately. are the only exerciser in their family.
share their exercise results.
Power, balance, speed, coordination, and reaction time are components of this type of fitness. health-related endurance-related stress-related skill-related
skill-related
Power, balance, speed, coordination, and reaction time are components of this type of fitness. Multiple choice question. skill-related stress-related endurance-related health-related
skill-related
Strategies for preventing overheating in extreme heat include which of the following? Multiple select question. drinking less water skin wetting exerting harder than normal resting in a cool environment
skin wetting resting in a cool environment
Components of skill-related fitness include speed. power. reaction time. lung capacity. flexibility.
speed. power. reaction time.
When you stretch a muscle until it feels tight, hold the stretch until the muscle tension decreases, and then stretch a little farther, you are doing this kind of stretching. Multiple choice question. static passive pulmonary latent
static
One benefit of exergames and other similar fitness technology is that they Multiple choice question. encourage more face-to-face socialization. stimulate positive feelings about exercise. make people realize that they can be healthy without technology. are available at no cost.
stimulate positive feelings about exercise.
Which of the following are physical, as opposed to cognitive, benefits of exercise? new cell growth in the hippocampus more shallow breathing stronger immune system longer lifespan
stronger immune system longer lifespan
When you have made exercise a lifelong endeavor, you have reached the ______ stage, Multiple choice question. termination action contemplation maintenance
termination
In addition to the types of exercise that you perform, what other factor about exercise is important? Multiple choice question. the area of the world where you exercise the amount of exercise that you perform the day of the week that you exercise the time of day that you exercise
the amount of exercise that you perform
Which of the following is the most accurate way to calculate your target heart rate? Multiple choice question. the Gulati heart rate formula as a percentage of maximum heart rate the Harvard Health Studies formula the heart rate reserve method
the heart rate reserve method
Which of the following is the most accurate way to calculate your target heart rate? Multiple choice question. the Harvard Health Studies formula as a percentage of maximum heart rate the Gulati heart rate formula the heart rate reserve method
the heart rate reserve method
In the FITT principle, one T stands for type and the other stands for Multiple choice question. ten, the maximum number of minutes you should exercise each day. the temperature at which you should exercise. Tuesday and Thursday, the two most important days to exercise. time, or how long you should exercise.
time, or how long you should exercise.
What are the two reasons why the ACSM stresses the importance of physical activity for people with disabilities? Multiple select question. to counteract the detrimental effects of sedentary behavior or bed rest to maintain optimal functioning of body organs or systems to promote and enhance social skills among people with disabilities to allow people with disabilities to maintain appropriate levels of electrolytes
to counteract the detrimental effects of sedentary behavior or bed rest to maintain optimal functioning of body organs or systems
Neuromotor fitness includes prioperceptive training, which is teaching your body Multiple choice question. to endure extreme physical pain. to metabolize carbohydrates in new, more efficient ways. to allow its different parts to function independently of the others. to recognize where all of its parts are during movement.
to recognize where all of its parts are during movement.
An easy way to increase fitness is to use a pedometer to Multiple choice question. raise your weight resistance. measure your heart rate. track your steps. increase your flexibility.
track your steps.
Exercise stimulates the growth of new brain cells
true
The international success of the Special Olympics and wheelchair basketball are examples of a movement toward the inclusion of persons with disabilities in fitness and sports.
true
When incorporating cardiorespiratory training into your life, you should Multiple choice question. exercise once a week for the first 6 months of training, then twice a week for the next 6 months. not worry about visiting a doctor if you have medical issues since the exercise will eliminate all your medical issues. try to schedule at least three exercise sessions of at least 30 minutes each. exercise most intensely at the beginning of your training to see what your body can endure.
try to schedule at least three exercise sessions of at least 30 minutes each.
People can completely lose gains in fitness after a workout layoff of as little as Multiple choice question. one week. two weeks. two months. one year.
two months.
Resistance training should be done Multiple choice question. once a week. twice a day. every ten to twelve days. two or three times a week.
two or three times a week.
Which one of the following is recommended by the ACSM when stretching? Multiple choice question. a single repetition of each stretch, for a total of 2 minutes two to four repetitions of each stretch, for a total of 60 seconds per stretch six repetitions of each stretch, for a total of 30 seconds. two or three repetitions of each stretch, for a total of 30 seconds
two to four repetitions of each stretch, for a total of 60 seconds per stretch
The ACSM recommends that you do stretching exercises at least ______ days a week. Multiple choice question. four to five two to three one to two six
two to three
Cross training is a type of training that Multiple choice question. involves building skills and expertise in one sport. is used exclusively for athletes with disabilities. exercises one set of muscles repeatedly instead of all muscles. uses several types of training to reach one specific fitness goal.
uses several types of training to reach one specific fitness goal.
Which of the following types of exercise are designed for strength training? Multiple select question. endurance swimming using free weights running long distances using exercise resistance machines
using free weights using exercise resistance machines
stability balls
versatile, inexpensive, and portable equipment available in various sizes and particularly useful in developing balance versatile, inexpensive, and portable equipment available in various sizes and particularly useful in developing balance
According to the American College of Sports Medicine (ACSM), a recommended amount of exercise is 20 to 25 minutes of ______ exercise on 3 or more days a week. Multiple choice question. mild moderate vigorous sedentary
vigorous
