PHED 1164

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

1. LOWER RHR, LDL, 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

Explain the benefits of fiber intake, (particularly soluble fiber), and identify good sources of soluble fiber, including the range of recommended intake of fiber in one's diet.

25-38 GRAMS PER DAY; FIBER HELPS REDUCE THE AMOUNT OF FAT IN THE DIET AND PREVENTS IT FROM ENTERING THE BODY OATS, BARLEY, VEGETABLES, LEGUMES, PSYLLIUM

Type II Diabetes is associated with...

obesity

For most sedentary Americans...

the best activity to start a conditioning program is walking.

Much of the blood glucose from food consumption goes to...

the muscles where it is stored as glycogen.

People with an external locus of control say

things happen by chance

The general recommendation for fitness is

to take 10,000 steps each day.

Too much flexibility leads to...

unstable and loose joints, which can actually increase the likelihood of injury.

Identify the benefits from participating in a cardiorespiratory exercise program.

*decreased blood lipids, lower blood pressure, decreased risk of type 2 diabetes, low back pain is associated with physical inactivity, faulty posture, excessive body weight improper body mechanics

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

10 miles

"Normal" blood pressure is considered to be; while the level of blood pressure associated with longevity (living longer) 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

143-175 bpm for an intensity level between 60-85%:

When cycling, one must travel...

3 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 to burn approximately the same amount of calories:

To reduce one's risk of cardiovascular disease, males should not have a waist circumference greater than; while women should not have a waist circumference greater than...

40 inches; 35 inches

List two risk factors for cardiovascular disease that cannot be changed.

Age/gender, and family history.

11 is

C

2 is

C

the body capacity to deliver oxygen to the exercising tissues.

Cardiorepiratory Endurance

the single most important physical fitness component for enhancing and maintaining good health in young and middle-aged adults.

Cardiorespiratory Endurance

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

Cardiovascular Endurance

Examples of hypokinetic diseases.

Cardiovascular disease, hypertension, obesity, diabetes, low back pain and Osteoporosis.

4 is

E

The 4 contributing factors that cause many of the four leading deaths are...

Excessive body fat, tobacco/smoking, poor diet and nutrition, lack of physical activity.

A health-related physical fitness component

Flexibility

the development of obesity, low back pain, cardiovascular disease, high blood pressure.

Hypokinetic

Aerobic exercise, weight loss, intake of niacin and drug therapy

Methods used to change the level of HDL.

The ability of a muscle to exert submaximal force repeatedly over time.

Muscular Endurance

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

Muscular Strength

ness? Taking high doses of which B vitamin helps lower LDL cholesterol?

Niacin

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

Warm-up/5 minutes, Workout/20-60 minutes, cool- down/5-10 minutes.

A constant and deliberate effort to stay healthy to achieve the highest potential for well-being

Wellness lifestyle

The length of time a person spends exercising should be increased gradually to...

avoid fatigue and injuries.

The top four causes of death in the United States include...

cardiovascular disease, chronic lower respiratory disease, accidents, cancer.

An abnormal cholesterol profile...

contributes directly to atherosclerosis.

For cardiorespiratory endurance development...

cycling pedal revolutions are optimally maintained in the range of 60-100 revolutions per minute.

Stopping abruptly following aerobic exercise can cause...

faintness and dizziness, may cause cardiac abnormalities, causes blood to pool in the exercised body parts.

For any physiological (body) system (cardiovascular, muscular endurance, muscular strength or flexibility) to improve...

it must be systematically made to perform more work than it is accustomed to performing. This is the principle of overload.

Poor posture and excessive body weight are among the leading causes of...

low back pain.

When selecting weight training exercises...

one should perform exercises that use large muscle groups before small muscle groups.

An increased risk for CHD has been established in...

people with low levels of HDL-cholesterol.

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

skeletal muscles

Core training emphasizes...

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

When setting up a program to develop cardiorespiratory endurance...

the acronym FITT stands for frequency, intensity, time in activity, and type of activity.

How many calories are expended for every liter of oxygen consumed

5 calories

The recommendation for increasing walking duration is...

5 minutes per session each week.

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

60-85 % of target heart rate

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.

Physical Fitness

the dimension most commonly associated with being healthy

Physical Wellness

A constant negative caloric balance leads to...

a decrease in lean body mass.

To contribute MOST positively to a healthy lifestyle...

a person should maintain cardiovascular fitness through aerobic activity.

Good muscular strength helps to...

increase or maintain a higher resting metabolic rate.

A Body Mass Index of 18

is considered underweight