Wellness for Life Midterm (10/11/23)

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

50-85%

In the United States, the average life expectancy for a female is ________ years.

79

Which method of body composition assessment calculates body volume from the air displaced by an individual sitting inside a small chamber?

Air displacement plethysmography (ADP)

________ is defined as the relative amounts of lean and fat tissue in the human body.

Body composition

Which method of body composition assessment uses low-dose beams of x-ray energy to measure total fat mass, fat distribution pattern, and bone density?

Dual-energy X-ray absorptiometry (DEXA)

The components of the FITT formula are

Frequency, Intensity, Time, Type

Which of the following is an example of plyometric exercise?

Jumping exercises, like box jumps or squat jumps

The "M" in the "SMART" system for setting goals stands for which of the following?

Measurable

Which of the following athletes is most likely to have the greatest percentage of fast-twitch muscle fibers?

Sprinters and powerlifters

Wellness is defined as

a state of complete physical, mental, and social well-being

People with android fat distribution carry more fat around their

abdominal area.

Gas exchange (the delivery of oxygen and the removal of carbon dioxide) in the lungs takes place in the

alveoli.

A muscle contraction with no change in muscle length is

an isometric contraction.

A muscle contraction with overall muscle shortening is

an isotonic contraction.

Substituting a healthy behavior for an unhealthy behavior is known as what?

behavior modification.

The pressure that blood exerts on the walls of your blood vessels is known as

blood pressure.

Skinfold thickness is measured with a

caliper

Small blood vessels that branch from arterioles and allow exchange of nutrients and wastes from body cells are known as

capillaries.

The five health-related components of physical fitness are

cardiovascular fitness, muscular strength, muscular endurance, flexibility, and body composition.

Stretching that involves mimicking movements performed in a workout or sports activity is known as ________ stretching.

dynamic

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

endurance training or aerobic training.

Muscular strength is defined as the ability of your muscles to

exert a maximal force against resistance.

The human heart consists of ________ chambers.

four

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

gradually increase the intensity, duration, or frequency of your exercise routine.

Being physically fit, getting regular medical exams, and having a healthy diet are all components of ________ wellness.

holistic

Flexibility is the ability of the joints to

move through their full range of motion.

Creatine phosphate is stored in

muscle cells

The ability of your muscles to contract repeatedly over time is known as

muscular endurance.

The "10 percent rule" states that you should

not increase your exercise intensity, duration, or frequency by more than 10 percent per week to prevent overuse injuries.

A BMI of 30 or higher is classified as

obese

Muscular fitness is defined as the ability

of your muscles to perform tasks without fatigue.

Muscular strength is often measured by determining the maximum

one-repetition max (1RM)

The three metabolic energy systems are

phosphagen system (anaerobic alactic), glycolytic system (anaerobic lactic), and oxidative system (aerobic).

Which of the following is a risk factor for lower-back pain?

poor posture, muscle imbalances, and lifting heavy objects improperly.

Stretching that involves using voluntary contractions to help facilitate relaxation is known as ________ stretching.

proprioceptive neuromuscular facilitation (PNF)

The time between a stimulus and response is

reaction time

Performing a high volume of static stretching before exercise can

reduce muscle power and performance.

Research has shown that ________ decreases a person's risk for chronic disease.

regular physical activity

A conviction that one can control events and factors in one's life is known as

self-efficacy.

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

specificity.

Bioelectrical impedance is based on the principle that

the body's lean tissue conducts electrical current better than fat tissue.

The sit-and-reach test measures flexibility in the

the lower back and hamstrings.

Quick weight loss results in a loss of

water

Women need ________ essential fat for reproductive system-related fat deposits.

10-12%

The American College of Sports Medicine recommends that adults perform at least ________ minutes of moderate physical activity per week.

150