PED 101 Ch 2-3

The American College of Sports Medicine recommends a target heart rate range of ________ of HRmax.

64-95%

The cellular form of energy is known as

ATP

Circuit training may consist of resistance training, aerobic training, or a combination of both. T/F

True

Training that alternates exercise modes within a given program is

cross-training

The times per week that an activity is performed is known as

frequency

Which of the following may occur as the result of cardiorespiratory training

improved oxygen delivery to muscles

Which of the following is a purpose of the exercise warm-up?

increase muscle elasticity

The principle of rest and recovery is aimed at preventing

overtraining

The principle that only the body systems worked during training will show adaptations is known as

specificity

The overload principle states that to see improvements in physical fitness, you must

train at a level that is greater than what your body is accustomed to

When developing a training program for cardiorespiratory fitness, you intensity of exercise should be determined by

your target heart rate

According to the physical activity pyramid, individuals should work on muscular fitness ___ days per week

2 days per week

Jim has been jogging for 20 minutes per session and is now ready to increase his program. According to the 10 percent rule, Jim should increase his workout time by no more than

2 min

Training that involves continuous activity sustained for 20 or more minutes is known as

aerobic-training

Short-term, high-intensity training, such as sprinting, is known as

anaerobic training

A primary purpose of the general cool-down is to slowly return ___ back to resting levels

breathing rate

The five health-related components of physical fitness are

cardiorespiratory endurance, muscular strength, muscular endurance, flexibility, and body composition

Which is considered a skill-related component of physical fitness?

power

Your body's maximal ability to utilize oxygen during exercise is known as

VO2max

Adaptation is defined as

a change in the body as a result of overload

Cardiorespiratory fitness is defined as the

ability of the cardiovascular and respiratory systems to supply oxygen to muscles

The maintenance of equilibrium is

balance

Kristina's mom wants to begin an exercise program. However, she is overweight and concerned about the impact exercise might have on her knees. To decrease her chance of injury, Kristina might recommend that her mom try

cross training

Aerobic exercise training has been shown to

decrease metabolic rate

Exercise is a subset of physical activity that is

done specifically to achieve or maintain fitness

Aerobic exercise, weight lifting, and yoga are all examples of

exercise training

Your resting heart rate increases as your cardiorespiratory system becomes conditioned T/F

false

The components of the FITT formula are

frequency, intensity, time and type

To counter a lack of motivation, you should choose exercises that is

fun and convenient

The stable, constant internal environment that our body maintains at rest is known as

homeostasis

To progress safely and improve fitness, it is recommended that you

increase overload frequency, intensity, or duration by no more than 10% each time you make changes in your program

Jim and Steve have been working out together for 3 months. Although they have been doing the same workout, Steve has shown faster improvement. This difference in their responses to exercise illustrates the principle of

individuality

Training that alternates periods of high-intensity exercise with periods of lower intensity exercise or rest is known as

interval training

Actions that can be preformed daily by beginning exercisers are

lifestyle physical activites

A group of obesity-related factors associated with heart disease and type 2 diabetes is known as

metabolic syndrom

A subjecting assessment of exercise intensity is

perceived exertion

Physical fitness is the ability to

perform moderate to vigorous physical activity without undue fatigue

The exchange of oxygen and carbon dioxide is called

respiration

The principle that states that training levels will decrease towards initial levels when training is stopped is known as

reversibility

With training, resting heart rate decreases. This is primarily the result of an increase in

stroke volume

Cardiac output increases with training T/F

true

Cardiorespiratory fitness has a protective effect against age-related declines in cognitive ability T/F

true

It is easier to maintain cardiorespiratory fitness with shorter but more intense workouts T/F

true

The mode of activity chosen is known as

type

According to the American College of Sports Medicine the recommended frequency for cardiorespiratory exercise is ____ per week

3-5 days per week