PED 101 Ch 2-3 – Flashcards
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Physical fitness is the ability to
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perform moderate to vigorous physical activity without undue fatigue
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The principle that only the body systems worked during training will show adaptations is known as
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specificity
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Actions that can be preformed daily by beginning exercisers are
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lifestyle physical activites
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To progress safely and improve fitness, it is recommended that you
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increase overload frequency, intensity, or duration by no more than 10% each time you make changes in your program
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The five health-related components of physical fitness are
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cardiorespiratory endurance, muscular strength, muscular endurance, flexibility, and body composition
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A primary purpose of the general cool-down is to slowly return ___ back to resting levels
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breathing rate
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The times per week that an activity is performed is known as
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frequency
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The principle that states that training levels will decrease towards initial levels when training is stopped is known as
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reversibility
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Aerobic exercise, weight lifting, and yoga are all examples of
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exercise training
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Adaptation is defined as
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a change in the body as a result of overload
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Which is considered a skill-related component of physical fitness?
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power
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The principle of rest and recovery is aimed at preventing
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overtraining
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The maintenance of equilibrium is
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balance
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Exercise is a subset of physical activity that is
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done specifically to achieve or maintain fitness
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Kristina's mom wants to begin an exercise program. However, she is overweight and concerned about the impact exercise might have on her knees. To decrease her chance of injury, Kristina might recommend that her mom try
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cross training
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To counter a lack of motivation, you should choose exercises that is
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fun and convenient
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The components of the FITT formula are
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frequency, intensity, time and type
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According to the physical activity pyramid, individuals should work on muscular fitness ___ days per week
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2 days per week
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Jim and Steve have been working out together for 3 months. Although they have been doing the same workout, Steve has shown faster improvement. This difference in their responses to exercise illustrates the principle of
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individuality
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The mode of activity chosen is known as
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type
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Which of the following is a purpose of the exercise warm-up?
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increase muscle elasticity
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The overload principle states that to see improvements in physical fitness, you must
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train at a level that is greater than what your body is accustomed to
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Your resting heart rate increases as your cardiorespiratory system becomes conditioned T/F
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false
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When developing a training program for cardiorespiratory fitness, you intensity of exercise should be determined by
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your target heart rate
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Cardiac output increases with training T/F
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true
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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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A group of obesity-related factors associated with heart disease and type 2 diabetes is known as
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metabolic syndrom
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A subjecting assessment of exercise intensity is
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perceived exertion
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The American College of Sports Medicine recommends a target heart rate range of ________ of HRmax.
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64-95%
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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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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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Which of the following may occur as the result of cardiorespiratory training
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improved oxygen delivery to muscles
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Aerobic exercise training has been shown to
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decrease metabolic rate
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Training that alternates exercise modes within a given program is
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cross-training
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The cellular form of energy is known as
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ATP
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It is easier to maintain cardiorespiratory fitness with shorter but more intense workouts T/F
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true
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Cardiorespiratory fitness has a protective effect against age-related declines in cognitive ability T/F
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true
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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
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2 min
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Circuit training may consist of resistance training, aerobic training, or a combination of both. T/F
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True
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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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Training that involves continuous activity sustained for 20 or more minutes is known as
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aerobic-training
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According to the American College of Sports Medicine the recommended frequency for cardiorespiratory exercise is ____ per week
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3-5 days per week
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The exchange of oxygen and carbon dioxide is called
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respiration
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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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With training, resting heart rate decreases. This is primarily the result of an increase in
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stroke volume
