PED Ch 4,5,7 – Flashcards
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Muscular fitness is defined as the ability
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of the musculoskeletal system to perform daily activities without undue fatigue
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A muscle contraction with constant speed is
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isokinetic
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Age-related muscle loss can be slowed with resistance training T/F
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true
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Gains in muscular endurance are best developed with
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lower resistance and more repeitions
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Muscular endurance is defined as the ability
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to contract a muscle repeatedly over an extended period of time
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Muscular strength is defined as the ability
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of a muscle to contract with maximal force
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Type I (slow-twitch) muscle fibers
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utilize oxygen to contract
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An eccentric contraction occurs when a muscle
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lengthens as it contracts
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When assessing muscular strength, a 1 RM test
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measures the maximum amount of weight that can be lifted one time
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The best way to keep yourself from doing the Valsalva maneuver is to
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exhale as your perform a lift
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A muscle contraction with no change in muscle length is
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isometric
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The American College of Sports Medicine recommends 1-3 sets per resistance exercise for beginners. T/F
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true
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Resistance exercises stress what aspect of the body
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musculoskeletal system
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Skeletal muscles taper at the ends to form ___ which attach muscles to bones
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tendons
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Which is an advantage of using machine weights for resistance training instead of free weights?
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safe and less intimidating for beginners
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An individual muscle cell within each skeletal muscle is called a
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muscle fiber
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One advantage of a stability ball for resistance work is
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the development of core strength
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A muscle contraction with overall muscle shortening is
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concentric
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Hypertrophy is a physiological change resulting from resistance training that involves which of the following?
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increased muscle cross-sectional area
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Type II muscle fibers (fast-twitch)
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are easily fatigable
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When choosing resistance exercises to include in a beginning fitness program aimed at general muscular fitness,
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choose 8-10 basic full body resistance exercises
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Flexibility is the ability of the joints to
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move through a full range of motion
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Fibrous tissues that connects bone to bone are called
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ligaments
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Lack of flexibility can cause changes in posture T/F
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true
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If your flexibility is within "normal" levels and you simply want to maintain that level, how many days a week should you do your stretching exercises?
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2 days
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Lowering your weight and body fat levels to within recommended ranges will reduce your risk of lower-back pain. T/F
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true
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Gentle stretching and relaxation of muscles will
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decrease stress hormones
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Stretching that involves using voluntary contractions to help facilitate relaxation is known as ________ stretching.
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PNF (Proprioceptive neuromuscular facilitation)
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Benefits of regular stretching include improved
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balance
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The prevalence of lower-back pain rises with
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increase body fat
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If a stretch reflex is activated, the muscle will
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contract
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April is stretching her shoulder by extending her arm up and slowly rotating it back until she experiences mild discomfort. She then holds that position for 30 seconds. By this description, April is performing ________ stretching.
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static
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As muscle temperature increases, flexibility decreases. T/F
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false
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Muscle injury can occur from quick, bouncy movements because
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the stretch reflex is creating tension while the muscle is lenthening
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The best time to stretch is just before a workout T/F
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false
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Stretching characterized by bouncing or jerky movements is known as ________ stretching
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ballistic
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Connective tissues that attach muscle to bone are called
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tendons??
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The best way to gauge your overall flexibility is by perfoming
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a series of range-of-motion tests
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When stretching, you should hold each stretch for at least
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10 seconds
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Stretching that involves mimicking movements performed in a workout or sports activity is known as ________ stretching.
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dynamic
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The simplest method of stretching for people who are just starting a stretching program is ________ stretching.
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static
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________ flexibility is a measure of a joint's overall range of motion.
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static
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The sit-and-reach test measures flexibility in the
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hamstrings, lower back, and hips
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HDL cholesterol
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helps protect against heart disease
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The Recommended Dietary Allowance (RDA) for sodium is
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2400mg or less per day
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Humans are made up of approximately ___% of water
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60
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Essential nurtients
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can only be obtained from the diet
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People under stress often
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use sugar to alter energy levels
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Chemical compounds that supply the energy and raw materials we need to survive are known as
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nutrients
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A good source of complex carbohydrate includes
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squash
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Organic compounds that we need in tiny amounts to promote growth and help maintain health are known as
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vitamins
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Excess fat-soluble vitamins tend to be stored in the body T/F
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true
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Simple carbohydrate primarily provide
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energy
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Which o is a role of sodium in the body
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regulate the water contents of blood and body fluids
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Subunits of protein molecules are known as
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amino acids
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The "bad cholesterol," which leads to plaque deposits in blood vessels, is known as
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LDL
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The fatty acids in most foods and in the body occur in the form of
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triglycerides
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Of the 20 different types of amino acids, ________ are considered essential.
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9
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A measure of the amount of chemical energy that a food provides is known as
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a calorie
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Proteins from plant sources
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can be combines to obtain complementary proteins
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Substances that form the major structural components of the body are known as
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proteins
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Water is used in the body to
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facilitate transport of substances
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The current USDA ChooseMyPlate.gov website
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uses a 2,000 calorie diet as the basis for recommendations
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