psych final ch 13 terms – Flashcards
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bicycling
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An example of an aerobic exercise is
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decreased high density lipoproteins
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Which of the following is NOT a benefit of regular exercise?
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muscular endurance
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The ability to do continuous muscular work, i.e., the amount of work that can be done over time, is called
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endorphins
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Brain neurotransmitters that are released during exercise and that reduce feelings of pain are called
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inability to relax, unusual loss of weight, constipation/diahrea, unusual soreness in muscles and joints
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The following may be a signs of overtraining:
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muscle tension, serom cholesterol, increased HR, increased respirtory rate
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Some of the by-products of stress that are used effectively during exercise are
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cardio respiratory endurance
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Physical fitness consists of muscular strength, flexibility, body composition, agility, muscular endurance, and
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contract the muscle you are stretching
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Active stretching requires you to
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hold a position in a relaxed fashion
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Static stretching requires you to
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is of short duration, is done all out, requires more oxygen than can be inhaled
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Anaerobic exercise
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20 or 30 minutes 3 or 4 days each week
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For a training effect to occur, you should exercise
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your exercise benefit zone
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Your target heart rate range is sometimes referred to as
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jump aerobics
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Which of the following is not a type of aerobics?
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aerobic and anaroebic exercise
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What type of exercise is most effective at reducing stress and its effects?
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self esteem increases
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Which of the following is a psychological benefit of exercise?
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sleeping
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Which of the following is an example of a sedentary activity?
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cross country skiing
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Which of the following is an example of a vigorous activity?
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rest, ice, compress, elevate
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The formula RICE for minor injuries stands for:
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how hard you exercise
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Intensity refers to:
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how often you exercise
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Frequency refers to:
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how long you exercise
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Duration refers to:
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14 - 22 ounces
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How much water does the American College of Sports Medicine recommend drinking two hours before exercise?
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6 - 12 ounces
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How much water does the American College of Sports Medicine recommend drinking during exercise?
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34%
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In 2008, what percent of older adults engaged in the recommended amount of exercise?
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reaches the limits of the ranges of motion, involves stretching the legs and arms in a controlled and gentile manner, consits of functional based exercises which use specific movements to prepare the body for movement
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Dynamic stretching...
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false
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Anaerobic exercise is typically of relatively long duration, uses large muscle groups, and does not require more oxygen than can be inhaled.
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false
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Wearing a rubberized sweat suit while exercising is a good way to lose weight.
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true
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Counting your heart rate for ten seconds and then multiplying it by six is an accurate way to measure heart rate when exercising.
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true
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Walking may be a sufficient exercise for the elderly, overweight, or deconditioned.
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false
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Race-walking at the same speed as a jogger burns more calories per hour.
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true
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Stretching is an excellent stress reduction technique and is used during some types of yoga.
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true
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Never stretch a muscle that has not been warmed up, since the muscle may tear or strain.
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false
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When you are just starting an exercise program it is not a good idea to exercise with a friend.
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true
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It is helpful to keep a record of where you are in relation to your exercise goals.
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false
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There are three basic types of exercise.
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true
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Physical fitness is the ability to do one's work and have energy remaining for recreational activities.
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true
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Body composition is the proportion of lean body mass (bones and muscles) to the percentage of body fat.
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true
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High-intensity exercise has been shown to result in large amounts of cerebral blood flow.
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false
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Cardiorespiratory endurance decreases after 24 hours.
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true
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Exercise trains; too much exercise strains.
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false
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Jumping rope is fun, but it doesn't have significant fitness benefits.
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false
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Joggers should breathe with their mouths closed.
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true
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One of the best fitness activities is dance.
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true
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In low-impact aerobics, one foot is kept on the floor at all times.
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true
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You can easily calculate your target heart rate, based upon your age and your resting heart rate.
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false
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Research has shown that beginning exercise without a warm-up is perfectly acceptable and safe.
