McGraw Hill Chapter 2 for health and wellness
When increasing the volume and intensity of your training program, never increase by more than ______ per week.
10%
What is the recommended amount of cardiorespiratory exercise needed per session for fitness benefits?
20 to 60 minutes, depending on the exercise intensity
In a UCLA study, it was determined that ______ of the personal trainers couldn't pass a basic exam on training methods, exercise physiology, or biomechanics.
60%
What are the benefits of including a cool-down period in your exercise session?
Cooling down helps restore the body's circulation to a normal resting condition. Cooling down helps return your breathing and heart rate to normal.
Which of the following correctly describes how you should progress in your exercise program?
Don't increase frequency, intensity, and time all at once.
Which of the following is true of using physical activity to manage weight?
Exercise alone is usually not enough to promote long-term weight loss.
True or False: Fitness benefits occur when a person exercises beyond their ability
False
What may happen if too much time passes between exercise sessions
Fitness improvements are lost.
Maka is trying to improve his physical fitness and has taken up running. He particularly enjoys speed workouts on the track. Which of the following would be recommended regarding the frequency of Maka's sprint workouts?
He should allow sufficient recovery time in between workouts.
Which statement is true of vigorous physical activity as compared to moderate physical activity?
It improves physical fitness.
What are the benefits associated with warming up before exercise?
It prepares the body and mind for exercise. It elevates muscle temperature. It decreases the chance of injury.
Which of the following is a benefit of having a training partner?
It provides mutual motivation and encouragement.
Which of the following are among the advantages of high-intensity interval training (HIIT)?
It takes less time than traditional endurance training. It builds endurance quickly. It reduces body fat. It improves blood sugar control and blood pressure.
Kenji is a casual runner who has been running for a long time. He decided it would be fun to train for an ultramarathon, so Kenji has started running an additional hour every day and increased his weekend long run. His friends and family have started complaining that they never see him, and when they do see him, he talks about nothing else and won't eat anything because of his training diet. What does this situation describe?
Kenji has not kept his running in perspective.
Mandara knows she needs to start an exercise program but isn't sure which activity to pick. Which of the following would be the best choice for her if she wants to stick with the program?
Mandara should swim, since that was always her favorite activity growing up.
Your roommate is going to be traveling almost the entire summer for an internship. She's concerned that she'll lose the fitness improvements she's made over the past eight months if she cannot keep up her regular gym and running program. What is the best advice to give her?
She should improvise in whatever place she finds herself to be sure to have regular cardio and strength training.
True or False: Hydration is just as important as calorie consumption to support your exercise program.
True
What will happen if a person stops exercising?
Up to half of all fitness improvements will be lost within two months.
Are people able to improve the functioning of their bodies?
Yes; physical fitness is the key.
What are examples of physical activity?
a five-mile bike ride walking up a flight of stairs running a mile
What is a good example of a beginning exercise program for a person who has been sedentary?
a walking program
What is the term for the individual potential for improvement of the human body?
adaptibility
Which of the following exercises help develop cardiorespiratory endurance?
aerobic dancing jogging walking cycling
Inactivity is associated with ______.
an increased risk of obesity
Following the American College of Sports Medicine's guidelines for physical activity can reduce feelings of ______. (Choose every correct answer.)
anxiety depression
Lawana plans to create a successful fitness program for herself, and her doctor has cleared her to begin. What is Lawana's first step?
assessing her current level of physical activity and fitness
How often should a person participate in flexibility training according to the FITT-VP guidelines?
at least two days per week
Exercise and other physical fitness activities should ______.
be kept in balance with other aspects of life
What are the benefits of muscular endurance?
better posture injury prevention
Which of the following are health-related components of physical fitness?
body composition cardiorespiratory endurance flexibility
To gain even greater health and wellness benefits than from moderate levels of physical activity, people should increase which of the following?
both the duration and the intensity of physical activity
In planning a complete exercise program, which of the following groups of activities would develop all the health-related components of fitness?
brisk walking, calisthenics, static stretches
Which of the following is not a basic principle of physical training?
cardiorespiratory endurance
Which term refers to the ability of the body to perform prolonged, large-muscle, dynamic exercise at moderate to high levels of intensity?
cardiorespiratory endurance
Drag each type of exercise to the component of fitness it develops.
cardiorespiratory endurance➯ continuous aerobic exercise flexibility➯ static stretching muscular endurance matches➯ resistance training
Which of the following are physiological factors that help determine a person's level of fitness—the ability to respond to the demands of physical effort? (Choose every correct answer.)
cells' capacity to generate energy the heart's ability to pump blood
Which of the following are proper ways to cool down after exercising?
continuing to move at a slow pace for 5 to 10 minutes performing stretching exercises at the end of the cool-down period
What type of training involves training intensely on one day and lightly on others to add variety and improve fitness?
cycle training
According to the FITT principle, the amount a person should exercise is measured in Blank______.
days per week
Which of the following are health problems associated with too much body fat?
diabetes some types of cancer heart disease
Planned, structured, repetitive movement of the body intended to improve or maintain physical fitness is called ______.
exercise
Trainers who performed the best in the UCLA research had degrees in which of the following?
exercise physiology physical education physical therapy
Marco's doctor wants to make certain that Marco does not have existing heart disease and decides to assess his current fitness level. For which of the following will Marco be sent?
exercise stress test
If Jared does not like going to the gym but wants to get physically fit, which of the following should he do?
exercise with friends or family join an intramural sports team pick physical activities he enjoys
To manage weight, experts recommend ______.
exercising longer, for a greater weekly total of activity than the standard recommendation
What term refers specifically to the nonfat portion of the human body consisting of skeletal muscle, bone, and water?
fat-free mass
Kali is having a hard time sticking with a regular exercise schedule. Which of the following may help motivate her to maintain a regular exercise program?
finding a training partner
According to the current guidelines for general health, at least how many days of 30-minute moderate-intensity physical activity should a person perform a week?
five
Stretching at the end of a run increases a person's ______.
flexibility
The ability to move joints through their full range of motion is called ______
flexibility
Which of the following are areas which should be assessed via testing as a first step to creating a successful fitness program? (Choose every correct answer.)
flexibility cardiorespiratory endurance muscular strength muscular endurance body composition
What part of the training principle called FITT concerns how often a person should exercise?
frequency
What does the acronym FITT represent?
frequency, intensity, time, and type
Which of the following terms refers to all the physical capabilities that contribute to health, including cardiorespiratory endurance, muscular strength, and muscular endurance?
health-related fitness
Muscular endurance is an important factor that ______.
helps the body perform in sports helps the body deal with daily physical demands
In a healthy person, the level of nonfat muscle, bone, and water is ______ the level of body fat.
higher than
When considering progression in your program, what is the best way to increase overload?
increase gradually
Benefits of muscle training include which of the following?
increased ability to manage stress increased self-confidence
What are some of the benefits of becoming physically fit?
increased stamina better control of body movement more energy
The "I" in the abbreviation FITT is important because it stands for the ______.
intensity level a person should work at in order to achieve maximum fitness
Which of the following would be the best choice for a warm-up before going on a run?
jogging slowly
Cardiorespiratory endurance exercises involve ______.
large-muscle groups
The energy-generating capacity of the cells and the heart's ability to pump blood are physiological factors that determine ______.
level of fitness
What is recommended as a warm-up for exercise?
low-intensity movements that mimic the activity to follow
What are the potential health benefits of following the American College of Sports Medicine's (and others) recommendations for participation in moderate to vigorous aerobic activity?
lowering the risk of stroke lowering the risk of developing high blood pressure lowering the risk of developing type 2 diabetes
A body that sustains a targeted level of fitness is in the ______ phase.
maintenance
For which groups is getting a medical examination recommended before participating in vigorous exercise?
men 40 years of age or older persons who have high blood pressure or other health problems
People should avoid inactivity because it decreases their bodies' ______
metabolic health
Greater muscle mass helps maintain ______, the "powerhouses" of the cell.
mitochondria
What intensity level of exercise does the ACSM recommend for health benefits for someone who engages in an activity for 150 minutes per week?
moderate
The component of health-related fitness that helps keep the skeleton in proper alignment, preventing back and leg pain, is known as ______ strength.
muscular
Which term refers to the amount of force a muscle can produce with a single maximum effort?
muscular strength
Which type of exercise uses sets of repetitions to denote time as identified in the FITT principle?
muscular strength
A typical strength or resistance training program consists of ______
one or more sets of 8-12 repetitions of 8-10 different exercises that work the major muscle groups
A typical strength or resistance training program consists of______.
one or more sets of 8-12 repetitions of 8-10 different exercises that work the major muscle groups
The increasing amount of stress that is placed on the body to bring about adaptations that improve fitness is called progressive ______.
overload
A condition caused by training too much or too intensely and characterized by lack of energy, decreased physical performance, and aching muscles and joints is known as ______.
overtraining
Joao has been training as hard as he possibly can for the past two weeks. But he now feels depressed, has no energy, and his muscles and joints ache endlessly. Joao is probably experiencing ______.
overtraining
A good way to gain physical components like speed, agility, balance, power, and coordination is to ______.
participate in a sport
Motivation is important in an exercise program because it helps ______.
people continue to exercise and stay well
Walking, dancing, swimming, gardening, and lifting weights are all examples of ______.
physical activity
Exercise is a structured activity meant to specifically improve which of the following?
physical fitness
Which of the following refers to the performance of different types of activities that cause the body to adapt and improve its level of fitness?
physical training
What are the benefits of muscle-strengthening activities for older adults? (Choose every correct answer.)
preventing falls preventing muscle loss
The FITT principle helps people gradually become fitter in a process known as Blank______.
progressive overload
What term describes the idea that when the amount of exercise is increased, fitness continues to improve?
progressive overload
Exercising safely means ______.
protecting yourself against outside elements that you might encounter, such as cars while bike riding ensuring you are protected from various aspects of the activity, such as protecting your eyes while playing racquetbal
Which of the following depends on factors such as training, experience, age, and training intensity, and is a primary consideration in determining appropriate exercise frequency?
recovery time
In choosing your mode of activity, which of the following would make sense for improving your muscular strength and endurance?
resistance exercises
Quinn's goals are to build up muscle strength and increase metabolism. Which type of exercise should be added to meet these goals?
resistance training
What part of your training program can allow the body to adapt properly to the demands of increased physical fitness?
rest
The training principle that refers to fitness improvements that are lost when demands on the body are lowered is called ______.
reversibility
Speed, power, and agility are all ______.
skill-related fitness components
Performing stretching exercises to improve hip flexibility and using dumbbells to increase arm strength are examples of the training principle of ______.
specificity
Which principle asserts that in order to develop a particular type of fitness you need to perform exercises designed to promote that exact type?
specificity
Which of the following are components of the skill-related fitness of a sprinter on a track team?
speed reaction and movement time power
When starting an exercise program, you should ______.
start slowly to adapt to the stress of exercise
Which of the following types of exercise is best for becoming more flexible?
stretching flexibility exercises
Excessive body fat in which area of the body is of most concern for future health problems?
the abdomen
Cardiorespiratory endurance depends on which factors? (Choose every correct answer.)
the ability of the body to regulate blood flow the capacity of the heart to pump blood the ability of the lungs to deliver oxygen to the bloodstream
Which of the following are physiological factors that help determine a person's level of fitness—the ability to respond to the demands of physical effort? (Choose every correct answer.)
the heart's ability to pump blood cells' capacity to generate energy
In a fitness training program, which phase is characterized by an increase in fitness level?
the progress phase
People should consume enough calories to support exercise programs, but ______.
they should not consume so many calories that they gain body fat
How many days per week should a person participate in cardiorespiratory endurance exercise?
three to five
Resting to recover from exercise can help a person ______.
train more intensely in the future
True or False: Some studies suggest that warming up before exercising can enhance muscle metabolism.
true
Adults should do muscle-strengthening activities involving all major muscle groups how many days per week?
two or more
The mode of activity in which you engage is what aspect of the FITT principle?
type
What intensity level of exercise does the ACSM recommend if the total activity is 75 minutes per week?
vigorous
Erin has never had a regular exercise routine before. What are some things she can do to keep herself safe while exercising?
wear bright clothing when running on public roads wear a helmet when biking or skiing run with a partner in parks or rural areas
Skill-related fitness often can determine whether someone ______.
will be successful in a particular sport or activity
