Concepts of Life Fitness Exam 1 – Flashcards
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The six dimensions of wellness do NOT include...
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dietary wellness
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Optimism, trust, and self-confidence are components of...
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emotional wellness
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The three leading causes of death in the US are
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heart disease, stroke and cancer
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The three leading causes of death for young Americans ages 15-24 are...
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accidents, homicide, and suicide
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Approximately what percentage of Americans get no leisure-times activity?
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40%
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Appropriate stress management can lead to:
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a decreased susceptibility to diseases
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Tobacco use is...
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associated with 8 of the top 10 causes of death in the US
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The most effective way of dealing with disease is...
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prevention
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Physical wellness includes...
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learning about symptoms of diseases
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In a behavior change program, a trap related to social influences might be...
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trying to get friends or family to change their behavior.
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Protecting yourself from exposure to toxic substances in the workplace is an example of promoting_________ wellness.
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environmental
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The average life expectancy in the past 100 years has...
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nearly doubled
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An example of an appropriate reward for achieving a behavior change goal would be...
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seeing a movie
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When devising a strategy or plan of action, a necessary preparatory step might be...
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purchasing walking shoes for a fitness class
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Setting realistic specific goals can help you change unwanted behavior by...
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making the ultimate goal seem more manageable.
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The wellness concept defines health as the absence of disease.
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False
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Approximately75% of all Americans exercise regularly.
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False
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Regular exercise is a crucial factor in preventing chronic disease.
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True
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Breaking your plan into smaller steps that you can accomplish one day at a time may reduce procrastination.
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True
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Prevention is the most effective way of dealing with chronic disease
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True
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Physical activity can be defined as...
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movement carried out by the skeletal muscles that requires energy.
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The Physical Activity and Exercise Recommendations for Promoting General Health, Fitness, and Weight Management recommend the following for achieving or maintaining weight loss...
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exercising moderately for 60-90 minutes per day on most days of the week.
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Which of the following is NOT a component of health-related fitness?
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speed
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The ability of the body to perform prolonged, large-muscle, dynamic exercise at moderate to high levels of intensity is...
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cardiorespiratory endurance
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As a person's cardiorespiratory endurance increases, the...
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resting heart rate decreases
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Flexibility is best described as...
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the ability to move the joints through their full range of motion
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The best way to lose body fat is through...
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sensible diet and regular exercise
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Which of the following is NOT considered a skill-related fitness component?
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Flexibility
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Specificity of training is best shown by which one of the following examples?
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doing push ups to develop chest and shoulder endurance
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The body adapting to a gradual increase in the amount of exercise is the definition of
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progressive overload
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The amount of overload needed to maintain or improve one's fitness level is NOT determined by...
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specificity
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The time component of the FITT principle for overload for a muscular strength program is...
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based on the number of sets and repetitions of specific exercises
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The recommended time (duration) for CRE exercise is...
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20-60
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People who stop exercising can expect to lose up to 50% of their fitness improvement within...
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2 months
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The first step in creating a successful fitness program is to...
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assess your current fitness level
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Flexibility is best developed by...
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stretching major muscle groups regularly
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The terms "exercise" and "physical activity" are synonymous
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False
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To maintain weight loss, daily physical activity of 30 mins per day is sufficient for most people.
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False
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The optimal exercise frequency for improving one's health related CR fitness level is 3 to 5 days per week
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True
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Healthy women over the age of 40 should see a physician before beginning an exercise program
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False
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Which of the following is NOT a component of the cardiorespiratory system?
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the brain
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The portion of the circulation controlled by the right side of the heart is the______ circulation.
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pulmonary
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The largest artery in the body is the...
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aorta
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During systole, the heart is...
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contracting
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A person's total blood volume is circulated about once every_____ seconds.
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60
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A typical resting heart rate for a normal individual is around...
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60bpm
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Olympic caliber athletes may be able to increase their metabolic rate by...
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2000%
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An example of an activity that primarily uses the immediate energy system is...
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weight lifting
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Fat is utilized as a fuel more efficiently during periods of...
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mild, low-intensity activity
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As the result of regular endurance exercise, resting heart rate is often...
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10-20 beats per minute lower
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Compared to an older athlete, the VO2 max of a sedentary college student is...
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about the same
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Maximal oxygen consumption (VO2 Max) is...
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the highest rate of oxygen consumption an individual is capable of during maximum physical effort.
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Regular endurance exercise contributes to better control of body fat by...
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increasing daily energy expenditure
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Which one of the following statements about monitoring exercise heart rate is true?
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Count your pulse immediately after stopping exercise.
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An appropriate exercise heart rate for an average individual is_____ of maximum heart rate.
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75%
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The most important exercise factor for achieving training effects is...
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Intensity
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Recommended treatments of minor soft tissue injuries, such as bruises, does NOT include...
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massage
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Blood pressure is greater during systole than during diastole.
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True
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Fit individuals use a greater proportion of fat as a fuel.
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True
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Your body can use only one energy system at a time.
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False
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People who are fit have a higher resting heart rate than people who are unfit.
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False
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Frequency is the most important factor in achieving training effects.
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False
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The "talk test" may be used to monitor exercise intensity.
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True
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The total time (duration) of CRE exercise should be 20-60 mins.
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True
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In treating a soft tissue injury, ice should not be left on one spot for more than 20 minutes.
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True
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Training intensity for weight training is determined by...
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amount of weight lifted
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When you are ready to increase resistance for an exercise in a weight program, approximately how much weight should you add if you are currently lifting 100 pounds?
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5 pounds
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Strength training helps in the prevention and management of chronic disease by...
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improving glucose metabolism
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When making progress in a strength training program, increase resistance for a particular exercise when you...
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can complete two more than the target number of repetitions on two consecutive training sessions.
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To improve muscular endurance, it is best to...
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use light resistance with many repetitions
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A recommended amount of resistance and number of repetitions for improving muscular endurance is...
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40-60% RM and 15-20 repetitions
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A recommended amount of resistance and number of repetitions for building muscular strength rapidly is...
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80% RM and 1-5 repetitions
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To gain muscular strength and endurance for general fitness, the rest interval between set should last...
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1-3 minutes
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Compared with meant, women have...
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approximately the same capacity for increases in strength
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What percentage of all Americans will be afflicted with low back pain at some point in their life?
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85%
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Muscular strength is assessed by measuring...
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the maximum amount of force a muscle can produce in a single maximal effort.
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Metabolic rate increases if...
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muscle mass increases
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The minimum number of training days per week for gaining strength is...
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2
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A good resistance training technique for developing explosive strength is...
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plyometrics
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People typically begin to lose muscle mass after age...
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30
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Isometric exercise is best described as applying force...
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without a change in length of the muscle
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Muscular force exerted as a muscle shortens is best classified as...
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concentric
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Muscular endurance is assessed by measuring...
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the ability to exert a sub maximal force repeatedly over time
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Hypertrophy is defined as...
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an increase in muscle fiver size.
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Injuries such as low back pain are reduced if the spine is properly aligned by strong muscles in the...
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abdomen and hips
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A cool-down period after a weight training workout should include...
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5-10 minutes of easy activity or relaxation and stretching
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Slow twitch fibers do not fatigue as rapidly as fast twitch muscle fibers and are used primarily during endurance activities.
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True
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Power activities such as sprinting use predominantly fast twitch muscle fibers.
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True
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Recent research on men indicates greater muscular strength is associated with lower rates of death from all causes , including cancer and cardiovascular disease.
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True
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Increased muscular strength and endurance reduces one's risk of injury.
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True
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Weight training improves body composition by increasing fat free mass and raising metabolism.
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True
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Strength training can lessen bone loss in postmenopausal women.
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True
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Muscular strength can be assessed by measuring the maximum amount of weight a person can lift during one repetition (1 RM).
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True
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Muscular endurance can be assessed by measuring the speed as which a set amount of weight can be moved.
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False
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Training with free weights is a form of variable resistance exercise.
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False
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Muscular strength will increase more rapidly if you rest a day between workouts than if you train every day.
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True
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When a muscle lengthens as it contracts, the movement is referred to as an eccentric contraction.
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True
