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common reasons for starting exercise

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-health benefits -want to have fun -like competition -lose weight -stronger, more toned body

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overcoming obstacles to exercise

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2 types: 1. environmental: both external/physical factors and social/interpersonal factors that make it harder or easier to exercise (accessibility/ availability). ex. good weather, safety, friends that can go with, facilities open during hours you need them 2. personal: lack of time, lack of self motivation, injury, starting fitness level, disability, etc.

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Reward Structure

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2 types: 1. internal: rewards based upon how one is feeling physically and mentally (sense of accomplishment, relaxation, increased self-esteem) 2. external: rewards for exercise that come from outside of a person (trophy, compliment, day at the spa)

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how much physical activity a child should get

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at least 60 minutes per day

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percentage of American adults participate in regular leisure time physical activity

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31%

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Cardiorespiratory fitness is defined as the

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ability of the cardiovascular and respiratory systems to supply oxygen to muscles.

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The respiratory system consists of the

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air passageways and the lungs

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The upper respiratory tract is made up of the

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pharynx, larynx, and trachea

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The upper respiratory passages

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warm, humidify, and filter the air

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Small hairlike projections in the respiratory tract that filter out unwanted particles are called

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cilia

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Air entering the body through the nose travels first through the ________ and then through the ________ before entering the lungs.

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upper respiratory tract; lower respiratory tract

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The lower respiratory tract consists of the

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bronchi, bronchioles, and alveoli

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

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alveoli

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The exchange of oxygen and carbon dioxide is called

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respiration

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The human heart consists of ________ chambers.

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4

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The upper chambers of the heart are called

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atria

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The lower chambers of the heart are called

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ventricles

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The left ventricle pumps blood to the

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systemic circulation

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The right ventricle pumps blood through the ________ to the lungs.

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pulmonary artery

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Blood is pumped out of the heart to the brain and body via the

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aorta

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The ventricles contract and pump blood out of the heart during the ________ phase of the heart cycle.

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systolic

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During the ________ phase of the heart cycle, the ventricles relax and fill with blood.

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diastolic

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The two major types of blood vessels are

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arteries and veins

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

answer

capillaries

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

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blood pressure

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The cellular form of energy is known as

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adenosine triphosphate (ATP)

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Creatine phosphate is stored in

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muscles

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The three metabolic energy systems are

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immediate, oxidative, and nonoxidative

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Stored adenosine triphosphate (ATP) in the muscle is used in the ________ energy system.

answer

immediate

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At what point after an activity has been initiated does the body switch energy sources from the immediate energy system to the anaerobic energy system?

answer

30 seconds

question

Which of the following activities would be primarily fueled by the anaerobic energy system?

answer

a sprint down a football field

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A byproduct of breaking down glucose for energy that may cause burning in the muscle is

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lactic acid

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Short-term, high-intensity training, such as sprinting, is known as

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anaerobic training

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

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aerobic training

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Cellular structures where oxidative energy production takes place are known as

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mitochondria

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Which of the following would be considered an example of an aerobic activity?

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cycling

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The stable, constant internal environment that our body maintains at rest is known as

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homeostasis

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When you begin exercising

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cardiac output increases

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Which of the following may occur as the result of cardiorespiratory training?

answer

improved oxygen delivery to muscles

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The improvements in oxygen delivery seen with training are a result of a(n)

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increase in hemoglobin

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A protein that transports oxygen in blood is which of the following?

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hemoglobin

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The fluid portion of blood is which of the following?

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Plasma

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A group of obesity-related risk factors associated with heart disease and type 2 diabetes is known as

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metabolic syndrome

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Aerobic exercise training has been shown to

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increase plasma

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Cardiorespiratory fitness

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improves self-esteem

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The wave of blood that can be felt moving through the arteries when the heart contracts is the

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stroke volume

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Your body's maximal ability to utilize oxygen during exercise is known as

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VO2max

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With training, resting heart rate decreases. This is primarily the result of an increase in

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stroke volume

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Which of the following increases as the result of cardiorespiratory training?

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stroke volume

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Which of the following decreases as the result of cardiorespiratory training?

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resting heart rate

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With training, you can typically improve your VO2max by

answer

15 to 20%

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Submaximal tests are typically used to assess fitness because they

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are safer than maximal tests

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Mandy is 23 years old and just graduated with a degree in education. She wants to spend the summer getting in shape for her new job as a teacher starting in the fall. What will Mandy's predicted HRmax be as she begins to exercise regularly?

answer

197 beats per minute

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SMART goals are

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specific, measurable, action-oriented, realistic, and time-oriented

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Which of the following would be considered indoor cardio workout equipment?

answer

elliptical machine

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Training that alternates periods of high-intensity exercise with periods of lower intensity exercise or rest is known as

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interval training

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According to the American College of Sports Medicine the recommended frequency for cardiorespiratory exercise is

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3 to 5 days per week

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When developing a training program for cardiorespiratory fitness, your intensity of exercise should be determined by

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your target heart rate

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

answer

64-95%

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A subjective assessment of exercise intensity is

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perceived exertion

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Training that alternates exercise modes within a given program is

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cross-training

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Jim has been jogging for 20 minutes per session and is now ready to increase his program. According to the 10 percent rule, Jim should increase his workout time by no more than

answer

2 minutes

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The ________ phase of a cardiorespiratory program is a period of adjustment to your weekly routine that lasts from 2 to 4 weeks.

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start-up

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Damage to muscle or tendon fibers due to injury or overtraining is known as

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strain

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Damage to ligaments or joint structures due to acute injury is known as

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sprain

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Inflammation of the fascia on the underside of the foot is known as

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plantar fasciitis

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Chronic pain in the front of the lower leg is known as

answer

shin splints

question

Patella-femoral pain syndrome is also known as

answer

runner's knee

question

A common overuse injury is

answer

plantar fasciitis

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The cardiorespiratory system is made up of the cardiovascular system and the endocrine system.

answer

F 1

question

In systemic circulation, blood circulates from the heart to the rest of the body and back.

answer

T 2

question

Veins carry blood away from the heart.

answer

F 3

question

A one-rep maximal bench press would be primarily fueled by the immediate energy system.

answer

T 4

question

The complete breakdown of fat, glucose, and protein to produce oxidative energy occurs in the hemoglobin.

answer

F 5

question

Cardiac output increases with training.

answer

T 6

question

The increase in oxygen transfer that occurs as the result of cardiorespiratory training is due to an increase in the number of capillaries and mitochondria within the muscle.

answer

T 7

question

Studies have shown that regular physical activity is ineffective at lowering the risk of cancer.

answer

T 8

question

Studies have shown that exercise can reduce the symptoms of depression.

answer

T 9

question

Cardiorespiratory fitness has a protective effect against age-related declines in cognitive ability.

answer

T 10

question

Your resting heart rate increases as your cardiorespiratory system becomes more conditioned.

answer

F 11

question

A faster time and lower heart rate on a one-mile walk test would indicate a lower VO2max.

answer

F 12

question

Circuit training may consist of resistance training, aerobic training, or a combination of both.

answer

T 13

question

When checking your pulse during exercise, you should measure your heart rate for 30 seconds.

answer

F 14

question

Heart rate reserve is the difference between your resting heart rate and maximum heart rate.

answer

T 15

question

When starting an exercise program, you should perform longer warm-up and cool-down segments.

answer

T 16

question

People who stop exercising lose fitness gains at the same rate as they gained them.

answer

F 17

question

It is easier to maintain cardiorespiratory fitness with shorter but more intense workouts.

answer

F 18

question

The best time to shop for new exercise shoes is after a workout or at the end of the day, when your feet are at their biggest.

answer

T 19

question

Having a high level of fitness contributes to the risk for heat illness.

answer

F 20

question

To prevent dehydration, it is recommended that you start drinking fluid approximately 30 minutes after beginning an activity.

answer

F 21

question

Tendonitis is a form of overuse injury.

answer

T 22

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