dunce chapter 11

A sedentary lifestyle is one of the major risk factors for which issues?

cardiovascular disease stroke

Which term refers to the amount of force a muscle can produce with a single maximum effort?

muscular strength

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 ______.

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

is an imbalance between training and recovery.

overtraining

How the resting metabolic rate expressed in METs?

1 MET

The ideal amount of time for a cardiorespiratory training workout is

20 to 60 minutes

How often and how long should a person participate in moderate cardiorespiratory endurance exercise?

3 to 5 days a week

What refers to any body movement carried out by the skeletal muscles and requiring energy?

physical activity

Who likely does not need medical clearance before beginning an exercise program?

A 29-year-old slightly overweight man

What are the effects of not challenging a body physically?

Bones lose their density, joints stiffen, and muscles become weak.

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.

decreased

What are benefits of including a cool-down period in your exercise session?

Cooling down helps return your breathing and heart rate to normal. Cooling down helps restore the body's circulation to a normal resting condition.

A(n) is a recording of the changes in electrical activity of the heart.

EKG

Which statement about exercise and the immune system is false?

Excessive exercise boosts the immune system.

What is the relationship between coronary heart disease and exercise?

Exercise directly interferes with the disease process that causes coronary artery blockage.

The dimensions of frequency, intensity, time, type, volume, and progression are commonly referred to by the acronym -VP.

FITT

Studies have shown that there is a direct correlation between increased physical activity and an increased risk of cancer.

False

refers only to the body's content of muscle, bone, and water

Fat-free mass

What describes the process of metabolism?

Food is converted to energy.

What does the acronym FITT represent?

Frequency, Intensity, Time, Type

What are recommendations for performing an isometric contraction?

Hold an isometric contraction maximally for 6 seconds. Perform 3 to 10 repetitions.

Which statement about the development of large muscles in women who do strength training is correct?

Hormonal differences prevent women from developing muscles at a large scale comparable to men.

How does fat increase?

If more calories are consumed than are expended through metabolism and exercise, then fat increases.

What is recommended for weight management?

Increase your physical activity from 150 minutes per week to 300 minutes per week.

Which statements about resistance exercise are true?

It is designed to build muscular strength and endurance. It is also known as strength training.

What are professional organizations that certify exercise instructors and personal trainers?

International Sports Science Association National Strength and Conditioning Association American College of Sports Medicine

The acronym refers to a measure of the metabolic cost of an exercise.

MET

is the process that changes food to energy and builds tissue.

Metabolism

What example best describes cardiorespiratory endurance?

Molly runs five miles every day.

Which statements about the muscular strength of men and women are true?

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.

______ fitness is the body's ability to respond or adapt to the demands and stress of physical effort.

Physical

The core muscles stabilize a person's midsection. They include muscles in the

abdomen hips back buttocks

Injuries are least likely if endurance training occurs

about three to five times a week

______ is the training principle that the body adapts to the particular type and amount of stress placed on it.

Specificity

What intensity level of exercise does the ACSM recommend participating in for 75 minutes per week?

vigorous

What are isotonic exercises?

barbells dumbbells weight machines body weight exercises

What is the importance of flexibility exercises?

They are important for maintaining the normal range of motion in the major joints of the body.

Physical exercise directly interferes with the disease process of cardiovascular disease.

True

Physical fitness is the body's ability to respond or adapt to the demands and stress of physical effort.

True

Regular physical activity and exercise can improve sleep quality.

True

How is muscular endurance developed?

by stressing the muscles with a greater load than they are used to

What are examples of physical activity?

a 5-mile bike ride running a mile walking up a flight of stairs

What term refers to the ability of the body to perform prolonged, large-muscle, dynamic exercise at moderate to high levels of intensity?

cardiorespiratory endurance

What are examples of strength training exercises?

bench press pull-ups squat

What can occur when muscles are unchallenged?

bones lose their density energy systems begin to degenerate joints stiffen muscles become weak

What are skill-related fitness components?

coordination power, reaction time, speed

What are skill-related fitness components?

coordination speed reaction time power

What disease involves blockages of the blood vessels near the heart?

coronary heart disease

combines a variety of exercises to enhance speed and intensity.

cross-training

The type of stretching that is best done prior to a workout is

dynamic stretching

What are the benefits associated with warming up?

elevates muscle temperature helps your body to move gradually from rest to exercise decreases the chance of injury

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

Target zone is the range of rates within which you should exercise to obtain cardiorespiratory benefits.

excessive fatigue injury illness

What is a good source for getting help when trying to learn an exercise technique?

exercise class

What is the best way to control body fat?

follow a balanced diet

If you are trying to lose weight, what foods should you avoid?

foods with added sugars foods with empty calories

Regardless of a person's weight, ______ levels of activity correspond to ______ death rates.

greater; lower

Good muscle endurance in which muscles can reduce low back pain?

hips legs abdomen

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.

less

Moderate endurance exercise can boost a person's ---- function whereas excessive training can depress it.

immune

What are benefits of increasing cardiorespiratory fitness through exercise?

improved functioning of the heart the prevention of stiffening or clogging of the arteries increased capacity for delivering oxygen

Which of the following are long-term effects of exercise on the human body?

improved self-image decreased body fat reduced risk of colon cancer

During the ______ phase, fitness is sustained over a period of time.

improvement

Which of the following is not an effect of exercise on the respiratory system?

increase in a person's resting heart rate

Which of the following is not a long-term effect of exercise on the human body?

increased heart rate

What helps reduce back pain?

increased muscle strength

What are ways that exercise can improve body composition?

increases daily calorie expenditure decreases fat mass increases muscle mass

What term refers to the application of force without movement?

isometric (static) exercise

What type of exercise refers to the application of force with movement?

isotonic (dynamic) exercise

Being sedentary is associated with what?

large waist circumference unhealthy levels of glucose, insulin, and blood fats

Which major groups of muscles should be stretched during flexibility exercises?

leg hip shoulder

Who should get a medical examination before participating in exercise?

men over 40 years of age women over 50 years of age

consumption, or VO2max, is the body's maximum ability to transport and use oxygen.

maximal oxygen

What is the best measure of cardiorespiratory capacity?

maximal oxygen consumption

What is the easiest method for accurately determining the intensity of an endurance workout?

measuring heart rate

What is the type of activity for which the ACSM recommends spending at least 150 minutes per week in order to achieve substantial health benefits?

moderate-intensity aerobic activity

What is cross-training?

participating in two or more activities to develop a particular component of fitness

Who should consider getting an electrocardiogram before beginning an exercise routine?

people at risk for heart disease

Body composition refers to the ______.

proportion of fat and fat-free mass in the body.

What are social, emotional, or psychological benefits of being physically active?

reduced anxiety improved self-image improved learning and memory reduction of mild to moderate depression

What is the term that refers to exercise that forces muscles to contract against increased resistance?

resistance exercise

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.

sedentary

What term refers to the physical abilities that contribute to performance in a sport or activity?

skill-related fitness

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

specificity

What is flexibility?

the ability to move a body part through a full range of motion

The type of stretching where you extend a position then hold it is called

static stretching

Scientists have confirmed that core strength is less important for overall health and performance than core stability and

stiffness

Muscular is the amount of force a muscle can produce with a single maximum effort.

strength

Squats, push-ups, and pull-ups are all examples of ______ training exercises.

strength

Which exercise will help ensure a healthy range of motion for all major joints?

stretching

Which of the following are benefits of increasing cardiorespiratory fitness through exercise?

the prevention of stiffening or clogging of the arteries increased capacity for delivering oxygen improved functioning of the heart

In a fitness training program, which phase is characterized by an increase in fitness level?

the progress phase