Chapter 2 Theory of Wellness

identify four significant health benefits that usually result if an individual achieves the health fitness standard

1. reduction in blood lipids 2. weight loss 3. stress relief 4. lower blood pressure

essential body fat of women is

12%

recommended body composition includes being _____% body fat in men younger than age 30

12-20

obesity accounts for ____% of the annual mortality in the US

15-20

recommended body composition includes being _____% body fat in women younger than age 30

17-25

essential body fat for men is

3%

the body will expend about ____ calories for every liter of oxygen consumed

5

pre and post tests are recommended to be a minimum of _____weeks apart

8

technique used to determine thinness and excessive fatness

BMI

bio-electrical impedance is most frequently used in research and by medical facilities to determine body composition

F

the health fitness standard is set higher than physical fitness standard and requires a more vigorous exercise program

F

the one repetition maximum technique is usually used to determine muscular strength because it does not require a basic skill level to administer

F

A waist circumference of more than 40 inches in men and 35 inches in women indicates a higher risk for cariovascular disease, hypertension, and type 2 diabetes

T

android obesity is the obesity pattern seen in individuals who tend to store fat in the trunk or abdominal area

T

attaining the health fitness standard requires only moderate amounts of physical activity

T

in comparison to referencing BMI, bodily composition and wait-to-hip ratios are better procedures to determine health risk and recommended body weight

T

nonresponders constitute less than 5% of exercise participants

T

strength is valuable in improving personal appearance and self-image

T

when comparing two individuals whose maximum oxygen uptake is 3.5L/min (absolute value), the person with the lesser body mass will have higher relative value

T

which of the following variables is used to estimate V02max in the 1.0 Mile Walk Test

all of the above

benefits of a cardio-respiratory program include

all of these choices

referring to the trunk of the abdominal area

android and gynoid

the physical fitness standard is most accurately described as

being able to perform vigorous recreational activites

which is the most important health-related component of physical fitness

cardio-respiratory endurance

_____is not a very important reason to do fitness testing for a comprehensive program

comparison of personal results to other participants in the program

achievable range of motion at a joint

flexibility

the modified sit and reach test measures

hamstring and low back flexibiltiy

strength training _____ for the older adult

is a great benefit

the 1.5 Mile Run Test

is used most often to determine cardio-respiratory endurance

nonfat component of body composition

lean body mass

the exercise for men in the muscular endurance test include the

modified dip

the exercises for women in the muscular endurance test include the

modified push-up

good flexibility programs do not directly improve

muscle tone

the ability of a muscle to exert submaximal force repeatedly over time is called

muscular endurance

the ability of a muscle to exert maximum force against resistance is called

muscular strenth

cardio-respiratory endurance is the body capacity to deliver _____ to the exercising tissues

oxygen

the finger touch test is used to assess

shoulder flexibiltiy

aerobic activities include all of the following except

softball

_____ is not a factor that directly affects flexibility

the flexibility of another joint

which is true about exercise nonresponders

they often improve by engaging in a lower body strength-training program

maximal amount of resistance a person is able to lift in a single effot

1 RM

five reasons for fitness testing in a comprehensive program

1. educated yourself regarding fitness components 2. assess fitness level 3. identify areas of weakness 4. motivate to exercise 5. evaluate progress

list four benefits of a cardio-respiratory program

1. higher cardiac strength 2. lower resting heart rate 3. lower risk for disease 4. lower blood lipids

each year, the average american adult gains about 1 to 2 pounds of

body weight