question

Define exercise

answer

planned, structured, and repetitive movement

question

The ability to perform moderate to vigorous physical activities on a regular basis and to complete daily tasks without undue fatigue demonstrates ________________

answer

physical fitness

question

Aerobic literally means

answer

with oxygen

question

The ability of the heart, lungs, and blood vessels to supply oxygen to skeletal muscles during sustained physical activity is

answer

cardiorespiratory fitness

question

The fitness of a person's cardiorespiratory system is assessed by measuring

answer

the volume of oxygen the muscles consume during exercise

question

Swimming, cycling, and jogging are examples of

answer

aerobic activities

question

Muscular strength is the amount of force

answer

a muscle is capable of exerting in one contraction

question

Muscular endurance is a muscle's ability to

answer

exert force repeatedly or to sustain a contraction for a length of time

question

Which of the following describes the most common method used to measure muscle strength?

answer

maximum weight that can be moved at one time

question

Regular exercise reduces the risk for cardiovascular diseases by

answer

improving blood flow and strengthening the heart muscle

question

Aerobic capacity is measured by

answer

VO2 max

question

The range of motion possible at a particular joint or series of joints is

answer

flexibility

question

Which of the following changes could an individual expect from participating in regular aerobic exercise? - increase in HDLs - increase in LDLs - increase in triglycerides - increase in total cholesterol

answer

increase in HDLs

question

Which of the following is true regarding exercise and cancer? - exercise appears to reduce the risk of breast cancer but not colon cancer - exercise appears to reduce the risk of colon cancer but not breast cancer - exercise appears to reduce the risk of breast and colon cancer - exercise has no effect on breast cancer or colon cancer

answer

exercise appears to reduce the risk of both breast and colon cancer

question

Bridget suffers from a disease characterized by low bone mass and deterioration of bone tissue, which increases her risk of fractures. Which disease does she have?

answer

osteoporosis

question

Regular exercise has been associated with improved mental health, which is attributed to its ability to increase

answer

endorphins

question

Vigorous exercise has been shown to burn off chemical byproducts released by the body's response to

answer

stress

question

Exercise frequency refers to

answer

the length of time or number of repetitions to be completed in one workout session

question

Exercise intensity refers to

answer

how difficult the workout must be to attain the desired level of fitness

question

The talk test is used to measure the

answer

intensity of exercise

question

The maximum heart rate for John, who just turned 20 years old would be

answer

200

question

The easiest way to check to make sure you are walking or running with enough intensity to improve cardiorespiratory fitness is to

answer

use the talk test

question

The maximum amount a person can life in one contraction is a measurement known as

answer

one repetition maximum (1 RM)

question

Muscular strength is best developed by

answer

overloading the muscles to force them to adapt

question

When training all major muscle groups in a single strength-training workout, a person should complete

answer

large-muscle group exercises before small-muscle group exercises

question

During a strength training workout, a rest period of how many minutes for a particular muscle group is recommended between sets?

answer

2 to 3 minutes

question

Which of the following activities, performed three times a week, will be most effective at increasing your cardiorespiratory fitness? - bowling - swimming - weight lifting - golfing

answer

swimming

question

Increasing the strength by regularly creating a degree of tension in the muscles greater than they are accustomed to is

answer

overloading the muscles

question

Billy just completed an intense resistance-training workout. How long should he wait before his next weight training workout to allow his muscles to rebuild and recover?

answer

24 to 48 hours

question

The FITT principle for muscular endurance and strength includes resistance training

answer

2 to 3 days per week

question

Thea is a swimmer. To improve her stroke performance, she concentrates mainly on her upper body when weight training. Her training method is an example of

answer

specificity

question

Carlos uses barbells for strength training; the barbells create which type of resistance?

answer

Fixed

question

Which type of stretching slowly and gradually lengthens muscles and tendons

answer

static stretching

question

Which of the following forms of exercise includes a component specifically designed to increase strength?

answer

pilates

question

The body's core muscles are the foundation for all movement and include

answer

deep back, abdominal, and hip muscles

question

Strong core muscles can

answer

improve posture and prevent back pain

question

Performance-enhancing drugs that are synthetic versions of the synthetic versions of the hormone testosterone are

answer

anabolic steroids

question

A potentially fatal dilution of sodium concentration in the blood that results from overconsumption of water is

answer

hyponatremia

question

Walk broke his leg during a football game. What type of injury is this?

answer

traumatic

question

The best fluid to drink during a 45-minute exercise session is

answer

plain water

question

Which of the following best describes a way to prevent overuse injuries?

answer

vary your fitness activities throughout the week

question

An acronym for the standard first-aid treatment for fitness-related injuries is

answer

RICE rest ice compression elevation

question

Nellie just sprained her ankle playing basketball. How often should she ice her injury?

answer

20 minutes every hour for the first 24 to 72 hours

question

Which of the following would be an example of using the "C" component of the RICE principle for injury treatment?

answer

wearing a compression bandage

question

A pain in the from part of the lower leg that can be due to more than 20 different medical conditions is commonly know as

answer

shin splints

question

The least serious heat-related problem that can be prevented by adequate fluid intake is

answer

heat cramps

question

Ryan has been working in his yard on a very hot summer day. He is experiencing nausea, headache, dizziness, faintness, and the chills. Ryan is most likely suffering from

answer

heat exhaustion

question

A potentially fatal condition resulting from abnormally low body core temperature is

answer

hypothermia

question

Why is ice applied to an exercise injury?

answer

To relieve pain and reduce bleeding

question

How is regular exercise beneficial for joints?

answer

it increases range of motion

question

(T/F) Most Americans are sufficiently active for optimal health

answer

FALSE

question

(T/F) Exercise will improve the quality of your life but will not increase the duration of your life

answer

FALSE

question

(T/F) Exercise is a type of physical activity that is planned, structured, and repetitive

answer

TRUE

question

(T/F) Intensity as part of the FITT principle refers to the duration of a workout or activity

answer

FALSE

question

(T/F) Research suggests that exercising 120 minutes per week while eating fewer calories and less fat could prevent or delay the onset of type 2 diabetes

answer

FA:SE

question

(T/F) The amount of reduction in breast cancer risk due to exercise depends on the longevity of exercise habits

answer

TRUE

question

(T/F) Regular physical activity reduces the risk of metabolic syndrome

answer

TRUE

question

(T/F) A person's metabolic rate is elevated for several hours after a vigorous workout

answer

TRUE

question

(T/F) Regular physical activity has been noted to increase stress, resulting in a negative impact on mental health

answer

FALSE

question

(T/F) Aerobic capacity determines the functional status of the cardiorespiratory system

answer

TRUE

question

(T/F) Target heart rate refers to the maximum heart rate you can achieve during exercise

answer

FALSE

question

(T/F) The amount of rest between exercise sessions is not important in regard to effective strength-training

answer

FALSE

question

(T/F) The effects of strength training are specific to the muscles exercised

answer

True

question

(T/F) Flexibility refers to the ability to move rapidly on demand

answer

FALSE

question

(T/F) The safest exercises for improving flexibility involve the stretch-and-bounce movements

answer

FALSE

question

(T/F) The array of stretching exercises associated with yoga are called asanas, or postures

answer

TRUE

question

(T/F) At least five minutes of your workout should be devoted to warming up; cooling down and stretching at the end of your workout are optional

answer

FALSE

question

(T/F) Traumatic injuries occur because of cumulative, day-after-day stresses placed on body parts.

answer

FALSE

question

(T/F) If pain is felt on the ball of the foot, at the heel, or both, the problem might be plantar fasciitis

answer

TRUE

question

(T/F) If you strain a muscle during exercise, you should put a heat pack on it when you get home to ease the pain and promote healing

answer

FALSE

question

(T/F) Elevation of an injured limb means to raise the affected area to a level above the heart.

answer

TRUE

question

(T/F) To become accustomed to working out in heat more quickly, you should wear extra layers of clothing and exercise during the hottest part of the day

answer

FALSE

question

(T/F) Hypothermia only occurs if you're exposed to temperatures below freezing

answer

FALSE

question

(T/F) IT is equally important to consume sufficient amounts of fluids in both hot and cold environments

answer

TRUE

question

(T/F) The ability to perform moderate to vigorous levels of physical activity on a regular basis without excessive fatigue constitutes physical fitness

answer

TRUE

question

(T/F) Physical activity incorporates all body movements produced by the skeletal and cardiac muscles that result in increased energy expenditure

answer

FALSE

question

(T/F) Flexibility is the range of motion possible at a particular joint or series of joints

answer

TRUE

question

(T/F) Body composition is the relative proportions and distribution of fat and lean tissue in the body

answer

TRUE

question

(T/F) An elliptical trainer (also called an elliptical machine) is a stationary exercise machine that permits walking or running on a moving surface

answer

TRUE

question

(T/F) An inflatable ball made of burst-resistant vinyl that can be used for strengthening core muscles or to improve flexibility is called a medicine ball

answer

FALSE

question

(T/F) A pedometer is a battery-operated device that measures the number of steps a person takes

answer

TRUE

question

(T/F) Heat exhaustion is a deadly heat stress illness that occurs when the body's heat production significantly exceeds its cooling capacities and core body temperature rises to dangerous levels.

answer

FALSE

question

(T/F) Involuntary muscle contractions that occur during or following exercise in hot and/or humid weather are called heat cramps

answer

TRUE

question

(T/F) The term adaptability means that if you stop exercising, the body responds by deconditioning

answer

FALSE

question

(T/F) Regular exercise increases the level of LDL or "good" cholesterol

answer

FALSE

question

(T/F) Tai chi is a system of exercise that originated in China that involves performing a series of flowing movements and positions known as forms

answer

TRUE

question

(T/F) Injuries that occur as a result of cumulative, repeated stresses on tendons, muscles, and joints are overuse injuries

answer

TRUE

question

(T/F) Yoga is a system of exercise that originated in India that includes movements that improve flexibility, strength, and posture; all of its various forms include time spent in mediation

answer

FALSE

question

(T/F) Pilates is a system of exercise developed in the 1920s that combines stretching with movement agains resistance provided by devices and equipment using tension springs, bands, and pulleys

answer

TRUE

question

(T/F) After a large meal, it is best to wait at least 2 hours before excrescent to avoid stomach upset, cramping, or diarrhea

answer

FALSE

question

List health benefits of regular physical activity

answer

- reduced risk of cardiovascular disease - reduced risk of metabolic syndrome and type 2 diabetes - reduced cancer risk - improved bone mass and reduced risk of osteoporosis - improved weight management - improved immunity - improved mental health - improved stress management - longer life span

question

List the five health-related components of physical fitness

answer

- cardiorespiratory fitness - muscular strength - muscular endurance - flexibility - body composition

question

List the six skill-related components of physical fitness that are also known as sport skills

answer

- agility - balance - coordination - power - speed - reaction time

question

Lack of time is an often-cited reason for not engaging in more physical activity. List the three ways to fit more exercise into your schedule

answer

- look at schedule to find a few 30-minute time slots for exercise. Even shorter periods of activity throughout the day can be beneficial - Multitask by reading or listening to lectures or podcasts while walking or using exercise equipment - Do something active during lunch or study breaks - select activities that require less time, such as brisk walking or jogging - ride a bike to class, to see friends, or to do errands - park your car or exit public transportation farther from your destination and walk the extra distance

Chapter 9 – Improving Your Physical Fitness – Flashcards

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