Study Guide Test 2 – Flashcards
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Physical activity can be defined as
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movement carried out by the skeletal muscles that require energy
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Exercise refers to physical activity that is
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Planned, structured, repetitive movement intended specifically to improve or maintain physical fitness
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The latest version of the Physical Activity and Exercise Guidelines for Americans recommends
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Adults doing at least 150 mins. a week of moderate intensity aerobic physical activity. Bone strength moderate to high intensity at least 2 or more days a week.
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Which of the following is TRUE regarding physical activity?
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Lower blood pressure, Type II Diabetes, colon cancer, osteoporosis and heart disease
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The Physical Activity and Exercise Recommendations for Promoting General Health, Fitness, and Weight Management recommend the following for achieving or maintaining weight loss
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60-90 minutes per day
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Which of the following is a component of health-related fitness?
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Cardiorespiratory endurance, muscular endurance, muscular strength, and flexibility body composition
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The ability of the body to perform prolonged, large-muscle, dynamic exercise at moderate to high levels of intensity is
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Cardiorespiratory endurance
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As a person's cardiorespiratory endurance increases, the
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heart pumps more blood per heart beat, body can cool itself better, resting heart rate slows, blood volume increases, blood supply to tissue improves, resting blood pressure decreases.
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Heart disease is linked most closely with
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poor cardiorespiratory fitness
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Muscular strength is the
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the amount of force muscle can produce with a single maximum effort.
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Older adults tend to lose muscular strength due to the muscle
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decreasing in both number and size of muscle cells a condition called sarcopenia
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Muscular endurance is the
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the ability to resist fatigue and sustain a given level of muscle tension - that is to hold a muscle contraction for a long period of time or to contract a muscle over and over again.
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Flexibility is best described as
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the ability to move the joints through their full range of motion.
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Healthy body composition is best characterized by a
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Fat-Free mass (muscle, bone, and water) in the body. Involves a high proportion of fat-free mass and an acceptably low level of body fat, adjusted for age and gender.
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The best way to lose body fat is through
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a LIFESTYLE that includes a sensible diet and exercise.
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Which of the following is considered a skill-related fitness component?
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Speed, Power, Agility, Balance, Coordination, and Reaction and Movement time
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Specificity of training is best shown by which one of the following examples
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weight training - develops muscular strength but is less effective for developing cardiorespiratory endurance or flexibility. It is designed to be specific for whatever component you are trying to achieve.
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The body adapting to a gradual increase in the amount of exercise is the definition of
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Progressive overload - not too much or too soon
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The amount of overload needed to maintain or improve one's fitness level is determined by
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Frequency - how often
Intensity - how hard
Time - how long
Type - mode of activity
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Which of the following is true regarding exercise intensity?
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Person exercises harder than his/her normal activity . Cardio - hear rate above normal and muscular - lift heavier weights
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The time component of the FITT principle for overload for a muscular strength program is
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The amount of time you have between sets
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The recommended time (duration) for cardiorespiratory endurance exercise is _____ minutes.
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20-60 minutes
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People who stop exercising can expect to lose up to 50% of their fitness improvement within
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2 months
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If you must temporarily stop exercising regularly, which of the following factors should be maintained while the others are curtailed?
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Maintain fitness improvements by keeping the intensity of your workouts constant while reducing their frequency or duration
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The maximal improvement in the body's ability to transport and use oxygen that people can realistically expect as a result of training is about
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15% - 30%
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The Physical Activity Readiness Questionnaire (PAR-Q) is designed to
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help evaluate exercise safety
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An exercise stress test can determine if you have
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heart disease - during exercise it is better to exercise than to remain stationary
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The first step in creating a successful fitness program is to
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Assess your current level of physical activity and fitness for each of the 5 health-related fitness components
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Long lasting commitment and attainment of physical fitness goals are most successful when the goals
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specific goals must be important enough to keep you motivated
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Activities on the bottom level of the physical activity pyramid include
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walking to store/bank, wash windows or car, climb stairs, working in your yard, walking your dog, cleaning your room.
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Cardiorespiratory endurance is developed best by activities that
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continuous rhythmic movements of large muscle groups in activities - walking, jogging, cycling, swimming, and aerobic dance.
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Muscular strength and endurance are developed best by activities that
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Resistance training/ push-ups or curl ups
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Flexibility is best developed by
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stretching the major muscle groups regularly
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Healthy body composition is developed best by the combination of
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sensible diet and cardio
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A key to improving fitness is to
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consistency
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Overuse or overtraining injuries are MOST likely to occur when you
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Train too much - too high of intensity, not enough duration in between intensity
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Which one of the following statements about cooling down is true?
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Walk for 5-10 mins - don't lie down, shower, or sit stretch. Helps restore circulation
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Another name for cycle training is
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Periodization
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Good strategies for evaluating a health and fitness center do include
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convenience, atmosphere, safety, trained personnel, cost effectiveness.
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The terms "exercise" and "physical activity" are synonymous.
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False
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To obtain health benefits, daily physical activity should be done in one session rather than in multiple bouts.
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False - can be done in multiple bouts - avoid inactivity
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Moderate levels of physical activity can improve brain health and function
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True
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Moderate-intensity physical activity is likely to improve health but not fitness.
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True
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The amount of exercise a person needs to perform to improve fitness is dependent on that person's current level of fitness.
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True
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The optimal exercise frequency for improving one's health related cardiorespiratory fitness level is 3 to 5 days per week.
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True
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To obtain fitness benefits, high-intensity endurance exercise must be done for a minimum of 45-60 minutes.
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False - depends on the individuals' level of fitness
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A person who stops exercising on a regular basis may lose up to 50% of fitness improvements within two months.
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True
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Healthy women over the age of 40 should see a physician before beginning an exercise program.
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False - men 40 and under and women 50 and under it is most likely safe for you to exercise.
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Swimming and jogging are examples of activities that develop cardiorespiratory endurance.
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True
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Muscular strength and endurance CANNOT be developed by calisthenic exercises such as sit ups and push ups.
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False - it CAN be developed by calisthenic exercises such as sit ups and push ups.
