Fitness

Why do men develop more muscle mass than women?

Women produce only about 10% as much testosterone as men.

How can running faster in polluted air be beneficial?

You complete your run sooner, spending less total time breathing in polluted air.

Skipping workouts is likely to result in which of the following?

a greater decrease in strength than in endurance lower muscle insulin sensitivity a reduction in lean muscle mass

What are strategies for exercising in a polluted area?

avoid exercising at rush hour exercise indoors if possible

People contemplating exercising will find a lack of confidence in their abilities to be a

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?

basketball soccer

While walking for exercise, many people use a(n) _____ to count the number of steps they take.

pedometer

Which of the following are social, emotional, or psychological effects of being physically active?

reduced anxiety reduced stress

Benefits of a warm-up include which of the following?

reduced likelihood of injury improved performance

Which of the following are physical, as opposed to cognitive, benefits of exercise?

stronger immune system longer lifespan

People who wish to control their weight by walking should plan to walk ______ each day.

10,000 steps

Myth or fact: Sit-ups make your stomach flatter.

Myth

The amount of work performed by muscles in a given period of time is known as

muscular power.

Also known as weight or resistance training, strength training develops

muscular strength.

How is duration measured in strength training?

repetitions

A trait of an activity-friendly community would include

walking trails.

Which of the following statements are true of soft tissue injuries?

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?

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.

FITT

Cooling down with a low-intensity activity after a workout enables

blood vessels to return to their normal size to prevent blood from pooling the in the extremities.

Which of the following are included in the health-related fitness components?

body composition cardiorespiratory fitness musculoskeletal fitness

Lean body mass includes which of the following?

bone muscle ligaments

What do the letters in FITT represent?

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

hypothermia

According to a common treatment principle, when you sustain a soft tissue injury you should

immediately stop doing the activity.

A workout in the cardio program called high-intensity interval training (HIT)

incorporates ten sets of short-duration hard exercises followed by easy exercises.

Improved muscular fitness can often

increase lean body mass.

Scientists have recently found that exercise

increases the size of LDL particles.

Some common barriers to establishing an active lifestyle include

limited time to exercise. inconvenience of exercise.

Once you have achieved a satisfactory level of cardiorespiratory fitness, continuing the same level of workout would

maintain your current fitness level.

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.

neuromotor fitness

One benefit of exergames and other similar fitness technology is that they

stimulate positive feelings about exercise.

Which of the following conditions are overuse injuries of the soft tissue?

tendinitis bursitis

When you have made exercise a lifelong endeavor, you have reached the ______ stage,

termination

To improve your cardiorespiratory function, experts recommend that you exercise

at least twice a week.

In addition to the types of exercise that you perform, what other factor about exercise is important?

the amount of exercise that you perform

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.

static

Which of the following is the most accurate way to calculate your target heart rate?

the heart rate reserve method

In the FITT principle, one T stands for type and the other stands for

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?

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

to recognize where all of its parts are during movement.

An easy way to increase fitness is to use a pedometer to

track your steps.

When incorporating cardiorespiratory training into your life, you should

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

two months.

Resistance training should be done

two or three times a week.

Which one of the following is recommended by the ACSM when stretching?

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.

two to three

Which of the following are true about getting more fit and experiencing progress in your training?

You need to increase activity workload from time to time. It takes older people longer to achieve progress and adapt to a workload.

When applying the Transtheoretical Model to exercise, which of the following should you take into consideration in making goals?

You should set goals that are based on the benefits of the activity rather than trying to please someone.

Which of the following are advantages to cross training?

Yu avoid the boredom of participating in the same exercise daily. You reduce the risk of overuse injuries.

Developing muscular endurance requires exercising at ______ intensity for a longer period of time.

a lower

The ability to clean your house and do your job is known as

health-related fitness.

When exercising in very hot conditions, you should drink four to eight ounces of fluids every

15 minutes.

When considering the time element of the FITT principle for cardiorespiratory training, what is a good average duration for an exercise session?

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.

500 steps

How does exercise affect blood glucose levels?

It helps muscle fibers use glucose more efficiently.

Which of the following statements about muscle development in fitness training are true?

Men build more muscle mass than women.

Myth or fact: Nearly a quarter of all females are genetically predisposed to bulking up or gaining excessive muscle mass if they start lifting weights.

Myth: * Even with proper training and nutritional practices, it is hard to gain muscle mass to the point that one would describe as "bulking up." This is true for both males and females. * Females don't have nearly the levels of testosterone that males do. Testosterone is important, as it contributes to increases in muscle mass from lifting. * The bottom line is that reputable organizations recommend that people engage in resistance training activities 2-3 times a week. Females shouldn't shy away from engaging in such activities because of the fear of bulking up.

Myth or fact: Once you stop exercising, muscle can turn into fat in as little as six weeks.

Myth: * There is a common misconception that fat can turn into muscle and muscle can turn into fat. This misconception sometimes keeps individuals from engaging in resistance training activities. People fear that if they gain muscle mass and then stop lifting, that muscle will turn to fat. * The truth is that muscle and fat are two completely separate tissues; fat does not turn into muscle and muscle does not turn into fat. If you stop working out, (1) your muscle tissue may atrophy, reversing the gains you made from training, and (2) your fat cells may expand, if you consume more energy than you burn. But one type of tissue does not turn into the other.

High-intensity interval training (HIT) is

a workout that switches between hard and easy exercise levels.

People can get a cardio workout by making impact-free, continuous circular strides on

an elliptical.

A longer lifespan and improved functioning of most systems in the body are all physical benefits a person can attain from physical

activity.

Exercise is especially beneficial for people with disabilities since immobility or inactivity may

aggravate the original disability. increase the risk for secondary health problems.

Healthy people who walk 10,000 steps per day

can maintain their weight.

Using the body's large muscles is a good way to exercise this system in the body.

cardiorespiratory

The ability of the heart and lungs to provide oxygen and nutrients to muscles and cells is called

cardiorespiratory fitness.

The proportion of fat and fat-free mass in the body is known as body

composition.

Stability balls, resistance cords, and Pilates are all used in ______ training.

core-strength

Functional strength training is another name for

core-strength training.

Pilates is a popular set of exercises that are designed to strengthen the

core.

Which of the following are benefits of muscular fitness?

decreased anxiety better bone density

An advantage of ellipticals for exercise equipment is

decreased impact on joints.

Excess body fat is linked to

diabetes obesity

resistance cords

equipment designed for different strength levels and for proceeding gradually through exercises

When doing strength training, you should exercise

every muscle group regardless of what type of weights you are using.

A structured, planned physical activity that is done to improve fitness is called

exercise.

People can train for muscular power by

exercising faster.

The inability to continue exercising at a desired level of intensity, whether for psychological or physiological reasons, is known as

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)?

five days a week, 30 minutes a day

What part of the training principle called FITT concerns how often a person should exercise?

frequency

Which of the following are effective ways a sedentary person who spends a lot of time indoors can make daily activities more active?

get up and manually change television channels instead of using remote controls walk around while checking telephone messages

Musculoskeletal fitness, body composition, and cardiorespiratory fitness are components of this type of fitness.

health-related

During an intense workout, a feeling of pain or pressure in the left arm or shoulder could be a sign of

overexertion.

The target heart rate zone is the range of exercise intensity that allows you to stress your cardiorespiratory system for optimal benefit without

overloading the system.

Which of the following examples is the least effective in making daily activities more active?

parking the car close to your destination

Reduced anxiety and depression and improved self-image are all associated with which of the following?

participation in exercise

When a partner applies pressure to your muscles to produce a stretch, you are participating in ______ stretching.

passive

The ability of the body to meet physical demands is called

physical fitness.

Expending 2,000 calories per week is recommended to

prevent early death.

Which of the following is the correct definition of the R-I-C-E principle?

rest, ice, compression, elevation

Strategies for preventing overheating in extreme heat include which of the following?

resting in a cool environment skin wetting

Types of aerobic exercises that require sustained intensity with little variability in heart rate response include

rowing running

People tend to achieve higher exercise goals when they

share their exercise results.

Power, balance, speed, coordination, and reaction time are components of this type of fitness.

skill-related

Pilates equipment

specialized apparatus that forms part of a system taught by trained instructors and tailored to the individual

Components of skill-related fitness include

speed power reaction time

Which of the following are recommendations for developing your own cardiorespiratory training program?

start out slowly choose activities that are compatible with your daily schedule select activities you enjoy

Cross training is a type of training that

uses several types of training to reach one specific fitness goal.

Which of the following types of exercise are designed for strength training?

using free weights using exercise resistance machines

stability balls

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.

vigorous

You can avoid hypothermia while exercising by

wearing hats and mittens.

Excess body fat leads the heart and lungs to

work harder due to excess body weight.