Study Guide Test 2

The maximal improvement in the body's ability to transport and use oxygen that people can realistically expect as a result of training is about

15% - 30%

People who stop exercising can expect to lose up to 50% of their fitness improvement within

2 months

The recommended time (duration) for cardiorespiratory endurance exercise is _____ minutes.

20-60 minutes

The Physical Activity and Exercise Recommendations for Promoting General Health, Fitness, and Weight Management recommend the following for achieving or maintaining weight loss

60-90 minutes per day

The latest version of the Physical Activity and Exercise Guidelines for Americans recommends

Adults doing at least 150 mins. a week of moderate intensity aerobic physical activity. Bone strength moderate to high intensity at least 2 or more days a week.

The first step in creating a successful fitness program is to

Assess your current level of physical activity and fitness for each of the 5 health-related fitness components

The ability of the body to perform prolonged, large-muscle, dynamic exercise at moderate to high levels of intensity is

Cardiorespiratory endurance

Which of the following is a component of health-related fitness?

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

The terms "exercise" and "physical activity" are synonymous.

False

To obtain health benefits, daily physical activity should be done in one session rather than in multiple bouts.

False - can be done in multiple bouts - avoid inactivity

To obtain fitness benefits, high-intensity endurance exercise must be done for a minimum of 45-60 minutes.

False - depends on the individuals' level of fitness

Muscular strength and endurance CANNOT be developed by calisthenic exercises such as sit ups and push ups.

False - it CAN be developed by calisthenic exercises such as sit ups and push ups.

Healthy women over the age of 40 should see a physician before beginning an exercise program.

False - men 40 and under and women 50 and under it is most likely safe for you to exercise.

Healthy body composition is best characterized by a

Fat-Free mass (muscle, bone, and water) in the body. Involves a high proportion of fat-free mass and an acceptably low level of body fat, adjusted for age and gender.

The amount of overload needed to maintain or improve one's fitness level is determined by

Frequency - how often Intensity - how hard Time - how long Type - mode of activity

Which of the following is TRUE regarding physical activity?

Lower blood pressure, Type II Diabetes, colon cancer, osteoporosis and heart disease

If you must temporarily stop exercising regularly, which of the following factors should be maintained while the others are curtailed?

Maintain fitness improvements by keeping the intensity of your workouts constant while reducing their frequency or duration

Another name for cycle training is

Periodization

Which of the following is true regarding exercise intensity?

Person exercises harder than his/her normal activity . Cardio - hear rate above normal and muscular - lift heavier weights

Exercise refers to physical activity that is

Planned, structured, repetitive movement intended specifically to improve or maintain physical fitness

The body adapting to a gradual increase in the amount of exercise is the definition of

Progressive overload - not too much or too soon

Muscular strength and endurance are developed best by activities that

Resistance training/ push-ups or curl ups

Which of the following is considered a skill-related fitness component?

Speed, Power, Agility, Balance, Coordination, and Reaction and Movement time

The time component of the FITT principle for overload for a muscular strength program is

The amount of time you have between sets

Overuse or overtraining injuries are MOST likely to occur when you

Train too much - too high of intensity, not enough duration in between intensity

A person who stops exercising on a regular basis may lose up to 50% of fitness improvements within two months.

True

Moderate levels of physical activity can improve brain health and function

True

Moderate-intensity physical activity is likely to improve health but not fitness.

True

Swimming and jogging are examples of activities that develop cardiorespiratory endurance.

True

The amount of exercise a person needs to perform to improve fitness is dependent on that person's current level of fitness.

True

The optimal exercise frequency for improving one's health related cardiorespiratory fitness level is 3 to 5 days per week.

True

Which one of the following statements about cooling down is true?

Walk for 5-10 mins - don't lie down, shower, or sit stretch. Helps restore circulation

The best way to lose body fat is through

a LIFESTYLE that includes a sensible diet and exercise.

A key to improving fitness is to

consistency

Cardiorespiratory endurance is developed best by activities that

continuous rhythmic movements of large muscle groups in activities - walking, jogging, cycling, swimming, and aerobic dance.

Good strategies for evaluating a health and fitness center do include

convenience, atmosphere, safety, trained personnel, cost effectiveness.

Older adults tend to lose muscular strength due to the muscle

decreasing in both number and size of muscle cells a condition called sarcopenia

An exercise stress test can determine if you have

heart disease - during exercise it is better to exercise than to remain stationary

As a person's cardiorespiratory endurance increases, the

heart pumps more blood per heart beat, body can cool itself better, resting heart rate slows, blood volume increases, blood supply to tissue improves, resting blood pressure decreases.

The Physical Activity Readiness Questionnaire (PAR-Q) is designed to

help evaluate exercise safety

Physical activity can be defined as

movement carried out by the skeletal muscles that require energy

Heart disease is linked most closely with

poor cardiorespiratory fitness

Healthy body composition is developed best by the combination of

sensible diet and cardio

Long lasting commitment and attainment of physical fitness goals are most successful when the goals

specific goals must be important enough to keep you motivated

Flexibility is best developed by

stretching the major muscle groups regularly

Flexibility is best described as

the ability to move the joints through their full range of motion.

Muscular endurance is the

the ability to resist fatigue and sustain a given level of muscle tension - that is to hold a muscle contraction for a long period of time or to contract a muscle over and over again.

Muscular strength is the

the amount of force muscle can produce with a single maximum effort.

Activities on the bottom level of the physical activity pyramid include

walking to store/bank, wash windows or car, climb stairs, working in your yard, walking your dog, cleaning your room.

Specificity of training is best shown by which one of the following examples

weight training - develops muscular strength but is less effective for developing cardiorespiratory endurance or flexibility. It is designed to be specific for whatever component you are trying to achieve.