HED M03 Test 3 Study Guide – Flashcards
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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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During systole, the heart is
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The atria contract first, pumping blood into the ventricles. A fraction of a second later, the ventricles contract, pumping blood to the lungs and the body.
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A typical resting heart rate for a normal individual is around
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50-90
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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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Which of the following is an energy-containing nutrient
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Carbohydrates, fats, and protiens
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During digestion, most carbohydrates are broken down into
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Glucose
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The storage form of carbohydrate in the liver, muscles, and kidney is
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Glycogen
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Adenosine triphosphate (ATP) is defined as
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The basic form of energy used by cells
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An example of an activity that primarily used the immediate energy system is
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Weight lifting and shot-putting. Rising from a chair or picking up a bag of groceries.
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The nonoxidative energy system typically provides energy for
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Used at the start of an exercise session and during high-intensity activities lasting longer than 10 seconds and up to 2 minutes
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The oxidative energy system produces ATP in structures called
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Mitochondria
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Fat is utilized as a fuel more efficiently during periods of
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Mild, low-intensity activities
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Maximal oxygen consumption (VO2max) is
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The maximum amount of oxygen the body can use during maximal effort exercise
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Which of the following is an immediate response to exercise?
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All three energy systems
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Immediate effects of cardiorespiratory endurance exercise includes
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increases in cardiac output and blood pressure, breathing rate, and blood flow to the skeletal muscles.
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Long-term effects of regular cardiorespiratory exercise include
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Improved cardiorespiratory functioning, improved cellular metabolism, Reduced risk of chronic disease, better control of body fat, improved immune function, and improved psychological and emotional well-being.
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As the result of regular endurance exercise, resting heart rate is often
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lowerd
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Endurance exercise can help reduce
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The effort required to perform everyday tasks and make the body better able to respond to physical challenges.
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Compared to an older athlete, the VO2max of a sedentary college student is
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about the same
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Regular moderate endurance exercise
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reduces risk of many chronic diseases and disabling diseases (EX-heart disease, cancer, diabetes, osteoporosis, and dimentia)
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Regular exercise reduces the risk of type 2 diabetes by
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Exercise metabolizes excess sugar and makes cells more sensitive to the hormone insulin, which is involved in the regulation of blood sugar levels.
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Regular endurance exercise contributes to better control of body fat by
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Increases daily calorie expenditure, exercise burns calories directly, raises resting metabolic rate for several hours following an exercise session.
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An appropriate exercise heart rate for an average individual is ______ of maximum heart rate
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70-85%
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The most important exercise factor for achieving training effects is
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Intensity
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In addition to pulse counting, one may also monitor exercise intensity by using
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a heart rate monitor
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The recommended time (duration) of an endurance training workout is dependent on its
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intensity
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Appropriate cardiorespirtory endurance exercise does include
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Setting realistic goals, set your starting frequency, intensity, and duration of exercise at appropriate levels, choose suitable activities, warm up and cool down, adjust your program as your fitness improves. Use of large-muscle groups for an extended period of time (EX-jogging, walking, cycling...)
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Which of the following statements about warm-up session is true
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Enhances performance and decreases the chance of injury. It gives the body time to redirect blood to active muscles and the heart time to adapt to increased demands. Warming up also helps spread protective fluid throughout the joints, preventing injury to their surfaces.
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Cooling down after exercise is important to
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Returning the body to a non-exercising state. A cool-down helps maintain blood to the heart and brain and redirects blood from working muscles to other areas of the body.
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During the initial phase of an exercise program, a beginner should
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Exercise at the low end of your target heart rate zone. Begin with a frequency of 3-4 days per week, and choose a duration appropriate for your fitness level.
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Excessive loss of body fluid is called
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dehydration
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Which of the following requires immediate medical attention.
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Heatstroke
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Recommended treatments of minor soft tissue injuries, such as bruises, does include.
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Rest, Ice, Compression, and Elevation
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Guidelines for preventing exercise injuries do include
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Training regularly, increases of intensity, avoiding or minimizing high impact activities, proper rest, drinking enough fluids, warming up, normal ranges of motion throughout joints, proper body mechanics, don't exercise when feeling ill, using proper equipment, and don't return to your normal exercise program until injuries have healed.
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blood pressure is greater during systole than during diastole
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true
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the nonoxidative (anaerobic) energy system is used for high intensity activities lasting about 10 sec. - 2 min.
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true
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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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exercise can help prevent cell damage caused by free radicals
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true
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during short high-intensity activities, fat is the favored fuel
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false
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exercise reduces levels of high blood pressure
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true
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cardiovascular endurance exercise increases levels of low-density lipoproteins
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false
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regular endurance exercise helps protect against the development of the most common type of diabetes
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true
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the total time(duration) of cardiorespiratory endurance exercise should be 20-60 min.
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true
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it is best to stretch after the body temperature has been elevated
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true
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thirst alone is a good indicator of how much you need to drink for intense exercise
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false
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in treating a soft tissue injury, ice should not be left on one spot for more than 20 minl
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true
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