Kinesiology 201 Exercise Section. Endurance exercise, regular activity, body reduce effect – Flashcards
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getting 150 minutes of moderate-intensity aerobic exercise per week
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What does the latest version of the Physical Activity and Exercise Guide lines for Americans recommend?
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periodization
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What is another name for cycle training?
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a little physical activity is better then none
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Which statement is correct regarding physical activity?
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vary the program from time to time
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What is one way t develop a higher degree of fitness?
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exercise moderately for 60 to 90 minutes per day on most days of the week.
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The physical activity and exercise recommendations for promoting General Health, Fitness, and Weight Management suggest which action to achieve or maintain weight loss?
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it restores circulation to its normal resting condition.
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How does cooling down help those who exercise?
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cardiorespiratory endurance
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What term is defined as the ability of the body to perform prolonged, large-muscle, dynamic exercise at moderate to high levels of intensity?
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when a person increases the intensity of exercise before increasing the time (duration) of exercise
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When do overuse or over training injuries occur?
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the resting heart rate decreases
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what is one effect of increasing one's cardiorespiratory endurance?
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stable diet, resistance training, and cardiorespiratory endurance exercise
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Which combination of activities develops healthy body composition?
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the amount of force a muscle can produce with a single maximum effort
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What is the definition of muscular strength?
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exercise consistently
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What is a key to improving fitness?
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the cells get smaller in size
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Which change to muscle cells causes older adults to lose muscular strength?
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activities that involve working with resistance such as weights or performing callisthenic exercise.
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Which activities best develop muscular strength and endurance?
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the ability to resist fatigue and to sustain muscular tension over time
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What is muscular endurance?
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walking, climbing stairs, and yard work
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Which activities are on the bottom level of the physical activity pyramid?
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high proportion of muscle, bone, and water and an acceptably low proportion of fat.
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What characterizes healthy body composition?
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Goals should be clear and important to you personally.
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what characteristic helps make goals long lasting and attainable?
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agility
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Which ability is a skill-related fitness component?
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assess your current fitness level
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What is the first step in creating a successful fitness program?
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transport nutrients
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Which is one of the functions of the cardiorespiratory system?
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avoiding or minimizing high impact activities
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which is included in the guidelines for preventing exercise injuries?
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the lungs
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which organ is part of the cardiorespiratory system?
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exercise at the low end of the target heart rate range
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What should a beginner do during the initial phase of an exercise program?
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pulmonary
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Which circulation does the right side of the heart provide?
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it restores circulation to its normal resting condition
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Why is cooling dwn after exercise important?
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the lungs
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To where does pulmonary circulation carry blood?
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It can enhance performance and reduce injuries.
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Which statement refers to a warm-up session?
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Aorata
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Which is the largest artery in the body?
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Intensity
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On what does the recommended time (duration) of an endurance training workout depend?
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contracting
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What is the state of the heart during systole?
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rating of perceived exertion
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In addition to pulse counting, who can one monitor exercise intensity?
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Capillaries
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Which small blood vessels distribute blood throughout the body?
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intensity
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Which is the most important exercise factor for achieving tainning effects?
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They allow for the exchange of carbon dioxide and oxygen
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What functions does the alveoli serve in the lungs?
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between 65% and 90%
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What percentage of the maximum heart rate is an appropriate target heat rate zone for an average individual?
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right and left coronary arteries
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Which large blood vessels branch off the aorta and supply the heart muscle with oxygenated blood?
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It can increases daily energy expenditure
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How does regular endurance exercise contribute to better control of body fat?
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60 bpm
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What is a typical resting heart rate for a healthy individual?
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It improves control of blood sugar
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How does regular endurance exercise reduce the risk of Type 2 Diabetes?
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by measuring the most force a muscle can produce in one effort
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How is muscular strength assessed?
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rest between sets of exercises
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Which approach is recommended for strength training safety?
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by measuring the ability to exert a sub maximal force repeatedly over time
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How is muscular endurance assessed?
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a muscle that is stretched when an agonist muscle contracts, opposing the agonist
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Which defines an antagonist muscle?
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one motor nerve connected to muscle fibers
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What makes up a motor unit?
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8-10
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For overall fitness, how many different exercises should a weight-training program include?
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an individual muscle cell
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Which describes a muscle fiber?
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3 sets, 12-15 repetitions, 65% of 1 RM
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According to the NSCA guidelines, which exercise program is an example of a weight-training program focused on building muscular endurance?
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an increase in muscle fiber size
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Which is a definition of hypertrophy?
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30 to 90 seconds
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According to the NSCA guidelines, how long should the rest interval between sets last when focusing on general fitness?
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fatigue resistance
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What characterizes slow twitch muscle fivers?
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group of repetitions followed by a rest period
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In weight training, what is the definition of a set?
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rapid contraction
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What characterizes fast twitch muscle fibers?
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use light resistance with many repetitions
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what is the best way to improve muscular endurance?
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walking and jogging
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Which activities predominantly use slow-twitch muscle fibers?
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use heavy resistance with few repetitions for multiple sets
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What is the best way to build individual muscle strength and muscle size?
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abdomen and hips
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properly aligning the spine and the strong muscles in which area can reduce such injuries as low back pain?
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amount of weight lifted
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What determines training intensity for weigh training?
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primarily by increasing muscle mass
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How does strength training improve body composition?
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2
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What is the MINIMUM number of training days per week for gaining strength?
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structure of a joint
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Upon which does static flexibility depends?
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after a warm-up or workout
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When should a person perform stretching exercise?
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may not produce a sufficient stretch
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What is a disadvantage of active stretching?
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semi-elastic structures that surround major joints
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What are joint capsules
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long-term, consistent coordination of many aspects of a wellness prgram
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What does successful management of body composition require?
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associated with a significantly increased risk of disease
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Which association is accurate for people with a waist-to-hip ratio above 1.0?
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women have essential fat deposited in the breasts, uterus, and other sex specific sites
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Why do women have a higher proportion of essential fat than me?
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avoiding under hydration prior to the measurement
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Which approach helps avoid errors in bioelectrical impedance analysis?
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fat incorporated into the organs and tissues
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Which is a definition of essential fat?
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good communication with partner
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Which is an essential component of safe passive stretching?
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elastin
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what are the yellow fibers that make connective tissue flexible?
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PNF
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Which type of stretching usually requires a partner?
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elastin and collagen
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What are the two principla types of connective tissue in a muscle?
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proprioceptive neuromuscular facilitation
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what type of stretching features contracting a muscle prior to stretching?
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they are a practical way to assess body composition
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Which statement about skin-fold measurements is true?
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increased portion sizes
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What is one possible explanation for he increase in obesity among Americans over the past 40 years?
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body density
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Hydrostatic weighing uses which statistic to predict the percentage of body fat?
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diabetes
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What condition do obese people develop at three times faster rate of non-obese people?
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+- 4%
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What is the error range fro skin-fold measurements?
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it is objective and gives details of a person's plan for behavior change
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What does a personal contract for behavior change include?
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emotional wellness
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Which dimension of wellness includes optimism, trust, and self-confidence?
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it makes the ultimate goal seem more manageable
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How does setting realistic , specific goals help a persons change unwanted behavior?
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possession of a set of guiding beliefs that give meaning to life
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Which best describes spiritual wellness?
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a plan that sets goals
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What is the key to a successful behavior change program?
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a network of caring people
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which characteristic helps improve interpersonal and social wellness?
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preparation stage
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According to the "stages of change" model of changing behavior which stage includes people who begin to make small changes in their behavior?
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it seeks to achieve a better quality of life for Amercians
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What is a characteristic of the U.S. government's Healthy People Reports?
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life expectancy has nearly doubled in length
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How has the average life expectancy changed in the past 100 years?
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they often interact with each other
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What is true about the factors involved in wellness?
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a person's belief she or he can take action and perform a specific task
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what is the best definition for self-efficacy?
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high blood pressure
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which condition can result from a diet high in calories, fat and low in fiber?
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start with something simple
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When choosing a target behavior to change, how can one maximize her chances of success?
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the top causes of death int he United States
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Which condition is associated with tobacco use?
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heart disease, cancer, and chronic lower respiratory diseases
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What are the three leading causes of death in the United States?
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prevention
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What i the most effective way of dealing with disease?
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a plan that sets goals
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What is the key to successful behavior change program?
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doing push-ups to develop chest and shoulder endurance
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Which activity best demonstrates specificity of training?
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symptoms of heart disease
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Which condition can an exercise stress test determine?
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progressive overload
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The body adapting to a gradual increase in the amount of exercise is the definition of which stage of exercising?
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duration
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What determines the amount of overload needed to maintain or improve one's fitness level?
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5 to 30%
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What is the maximal improvement in the body's ability to transport and use oxygen that people can expect...
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fitness benefits occur when a person exercises harder then his or her normal level of activity
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What can one expect to experience with exercise intensity?
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intensity
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If one must temporarily stop exercising regularly, which factor should be maintained while the others are curtailed?
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the number of sets and repetitions of specific exercises
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What principle forms the base of the time component of the FITT principle for overload for a muscular strength program?
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20 to 60 minutes
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What is the recommended duration for cardiorespriratory endurance exercise?
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fat
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Which element is an energy-containing nutrient?
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it reduces the risk of dementia
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What effect does regular moderate endurance exercise have on a person?
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glucose
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Into what substance do most carbohydrates break down during digestion?
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the sedentary student has about the same VO2 max
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How does the VO2 max of a sedentary college student compare to an older athlete?
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Glycogen
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What is the storage form of carbohydrate in the liver, muscles, an kidneys?
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high blood pressue
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What of the following does endurance exercise reduce?
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It is converted to fat and stored in the body's fatty tissues
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If glycogen stores are full and the body's immediate need for energy is met, what happens to the remaining glucose?
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It beats 10 to 20 beats per minute lower
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What happens to the resting heart rate as a result of regular endurance exercise?
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weight lifting
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Which activity primarily uses the immediate energy system?
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increased heart size
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What is long-term effect of regular cardiorespiratory exercise
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when muscle mass increases
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When does the metabolic rate increase?
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Pilates
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Which describes a type of body weight exercise that emphasize control of movement?
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15%
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How much boost to the resting metabolic rate can strength training provide?
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Free weights adapt to real life motion
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Which is true when comparing free weights and weight machines?
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testosterone
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Which essential hormone do men have in higher amounts than women...
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applying force at a constant speed
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What is the best description of isokinetic exercise?
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loss of bone mass
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Which is a result of inactivity and aging?
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plyometrics
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Which type of exercise is an individual performing when she/he jumps from a platform to the ground and then jumps back up on the platform?
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30
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At what age do people typically begin to lose muscle mass?
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plyometrics
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What is a good resistance training technique for developing explosive strength?
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lower risk of sport injury
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What is an outcome of good flexibility?
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ballistic streching
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Which stretching technique is most commonly associated with injury?
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prevention of muscle strains
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which benefit comes with flexibility?
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2 or 3
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according to the american college of sports medicine, how many day a week should one perform stretching exercises?
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3 days per week, 20 seconds per stretch 4 repetitions of each stretch
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which stretching program conforms to ACSM
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resistance to the effects of insuin
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which is a symptom of metabolic syndrome
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obese
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how is a person with a body mass index of 31.2 classified?
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men and women
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for which group of people does metabolic syndrome increase the risk of heart disease?
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500 calories
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since 1970, how much has the daily calorie intake among Americans risen?
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it accounts for 5 % to 10% of all cases of diabetes
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which is true about type 1 diabetes?
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they may stimulate a muscular contraction during a stretch
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why are ballistic stretches considered dangerous?
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it depends on individual fitness goals and choice of sports and activities
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which statement describes an appropriate goal for flexibility?
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overweight
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How is a person with a body mass index of 26.5 classified?
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it is best prevented through a healthy diet and regular physical activity
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which is true for type 2 diabetes
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diabetes
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which condition are people who tend to gain weigh in the abdominal area at a greater risk for developing?
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abnormal eating patterns, premature osteoporosis and amenorrhea
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what makes up the condition called the "female athlete triad"?
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body mass index
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which technique for evaluating health risks associated with body weight is based on the concept that a person's weight should be proportional to his or her height ?
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10-120 seconds
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how long does the nonoxidative energy system typically provide energy?
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increase blood pressure
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What is the immediate effect of cardiorespiratory endurance exercise?
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mitochondria
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which structure in the oxidation energy system produces ATP?
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increased heart rate
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which response occurs immediately when one exercises?
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during periods of mild, low-intensity activity
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when does the body utilize fat efficiently as a fuel?
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The highest rate of oxygen consumption that an individual is capable of during maximum physical effort
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How is maximal oxygen consumption (VO2 max) defined?
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transport nutrients
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which is one of the functions of the cardiorespiartory system?
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exercise at the low end of the target heart rate range
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what should a beginner do during the initial phase of an exercise program?
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pulumonary
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which circulation does the right side of the heart provide?
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it restores circulation to its normal resting condition
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why is cooling down after exercise important?
