Introduction to Physical Fitness and Wellness Midterm Exam Review

List 5 benefits from the development of one's cardiovascular fitness level.

1. Lower RHR; Total Cholesterol; Blood Pressure; Blood Glucose 2. Higher HDL; Cardiac Efficiency; Max VO2 3. Increased Collateral Circulation 4. Lower Body Fat Levels 5. Lower Risk for CV Disease, Heart Attacks, Strokes

An aerobic workout should contain three parts or phases. List each part and the length of time for each phase.

1. Warm Up - 5 Minutes 2. Workout - 20-60 minutes 3. Cool-Down - 5-10 minutes

How many miles a week of jogging is sufficient to reach an excellent level of cardiorespiratory fitness?

10 miles

The general recommendation for fitness is to take ___________ steps each day.

10,000

"Normal" Blood pressure is considered to be ___/__, while the level of blood pressure associated with longevity is ____/__.

120/80; 100/70

Using the Karvonen formula, a 25-year-old who has a resting heart rate of 65 should have an exercise heart rate between ____ - ___ bpm for an intensity level between ____% - ____%

143-175; 60%-85%

A Body Mass Index of ___ is considered underweight.

18

What is the range of recommended intake of fiber in one's diet?

25-38 grams per day

When cycling, one must travel ___ times the distance at a rate of speed that is 2 times the speed of jogging to compensate for the lower amount of muscle used in the activity and burn approximately the same amount of calories.

3

To reduce one's risk of cardiovascular disease, females should not have a waist circumference of over ___ inches

35 inches

To reduce one's risk of cardiovascular disease, males should not have a waist circumference greater than ___ inches

40 inches

The body will expend about __ calories for every liter of oxygen consumed.

5

The recommendation for increasing walking duration is ___ minutes per session each week.

5

For cardiorespiratory endurance development, cycling pedal revolutions are optimally maintained in the range of ___-______ revolutions per minute

60-100

What is the appropriate target heart rate zone to maximize health related benefits?

60-85% of target heart rate

What are two risk factors for cardiovascular disease that cannot be changed?

Age/Gender Family History

An abnormal cholesterol profile contributes directly to ___________________

Atherosclerosis

An increased risk for _____ has been established in people with low levels of HDL-Cholesterol

CHD

Identify the benefits from participating in a ________________________ exercise program.

Cardiorespiratory

For young and middle-aged adults ________________ _________________ is the single most important physical fitness component for enhancing and maintaining good health

Cardiorespiratory Endurance

__________ ____________ is the body capacity to deliver oxygen to the exercising tissues.

Cardiorespiratory Endurance

To contribute MOST positively to a healthy lifestyle, a person should maintain _________________ fitness through aerobic activity.

Cardiovascular

What are the top four causes of death in the United States?

Cardiovascular Disease, Chronic Lower Respiratory Disease, Accidents, Cancer

In general, what is the single most important component of health-related physical fitness?

Cardiovascular endurance

_______ ______________________ emphasizes strength-conditioning exercises of all muscles around the abdomen, pelvis, lower back, and hips.

Core training

What are four contributing factors that cause many of the four leading deaths?

Excessive Body Fat, Smoking/Tobacco, Poor Diet/Nutrition and Lack of Physical Activity

Stopping abruptly following aerobic exercise may cause cardiac abnormalities, causes blood to pool in the ____________ body parts

Exercised

People with an ______________ locus of control say things happen by chance.

External

When setting up a program to develop cardiorespiratory endurance, the acronym FITT stands for ............

F - Frequency I - Intensity T - Time in Activity T - Type of Activity

Stopping abruptly following aerobic exercise can cause ______________ and _________________.

Faintness; Dizziness

What are the benefits of fiber intake?

Fiber helps reduce the amount of fat in the diet and prevents it from entering the body.

A health-related physical fitness component is ______________________

Flexibility

Too much _________________ leads to unstable and loose joints, which can actually increase the likelihood of injury.

Flexibility

Much of the blood glucose from food consumption goes to the muscles, where it is stored as ____________.

Glycogen

Aerobic exercise, weight loss, intake of niacin and drug therapy are all methods used to change the level of _____.

HDL

Cardiovascular disease, hypertension, obesity, diabetes, low back pain and osteoporosis are examples of _____ __________ diseases

Hypo Kinetic

The term, _______________, is related to the development of obesity, lower back pain, cardiovascular disease and high blood pressure.

Hypokinetic

The length of time a person spends exercising should be _____________ ________________ to avoid fatigue and injuries.

Increased Gradually

When selecting weight training exercises, one should perform exercises that use ________ ______________ ________ before __________ __________ _____________

Large Muscle Groups; Small Muscle Groups

______ _______ _______ is associated with physical inactivity, faulty posture, excessive body weight and improper body mechanics.

Low Back Pain

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

Muscular Endurance

Good _____________ ______________ helps to increase or maintain a higher resting metabolic rate.

Muscular Strength

A constant _________________ caloric balance leads to a decrease in lean body mass.

Negative

Taking doses of which B vitamin helps lower LDL cholesterol?

Niacin

What is a good source of soluble fiber?

Oats, Barley, Vegetables, Legumes, Psyllium

The ability to adapt and respond favorably to physical effort or the ability to meet the ordinary and unusual demands of daily life safely and effectively with energy left over for leisure and recreational activity is termed as ____________________.

Physical Fitness

What is the dimension most commonly associated with being healthy?

Physical Wellness

______________ ______________ and ________________ ______ ______________ are among the leading causes of low back pain

Poor Posture; Excessive Body Weight.

For any physiological (body) system to improve, it must be systematically made to perform more work than it is accustomed to performing. This is the __________________ __ _______________

Principle of Overload

The return blood flow to the heart by the veins is most influenced by contraction of the __________________ ______________

Skeletal Muscles

Define Muscular Strength

The ability of a muscle to exert maximum force against a resistance.

Cardiorespiratory Exercise decreases blood lipids, lower blood pressure and a decreased risk of _____ _ ___________.

Type 2 Diabetes

_______ __ Diabetes is associated with obesity

Type II

For most sedentary Americans, the best activity to start a conditioning program is ..............

Walking

A constant and deliberate effort to stay healthy to achieve the highest potential for wellbeing is best defined as __________ ____________

Wellness Lifestyle