Personal Health Ch. 7

The benefits of exercise include all EXCEPT which of the following? a. increased levels of low-density lipoprotein (LDL) b. decreased risks of metabolic syndrome and diabetes c. reduction in hypertension d. decreased risks of heart disease and cancer

All body movements produced by skeletal muscles that result in substantial increases in energy expenditure are called __________. a. physical activity b. aerobic exercise c. cardiorespiratory fitness d. physical fitness

The ability of a muscle or group of muscles to exert force repeatedly without fatigue or to sustain a muscular contraction is known as __________. a. aerobic capacity b. muscular strength c. muscular endurance d. flexibility

Which of the following is NOT a benefit of regular physical activity? a. reduced risk of anemia b. reduced cancer risk c. improved bone mass and reduced risk of osteoporosis d. improved immunity

What is a good way to increase your motivation and willingness to exercise? a. Enlist the help of an expensive personal trainer to get the most out of your workout time. b. Schedule workout time and keep to it, as you would with any other important commitment. c. Purchase a lot of nice workout clothes so that you feel guilty if you don't use them. d. Choose an activity that requires a significant amount of training and practice to master.

If you are beginning an exercise program after you have been physically inactive for some time, you should __________. a. choose strenuous activities that will provide an intense physical challenge b. hire a personal trainer c. start out with jogging and progress to running d. start slowly and progress gradually to more vigorous activity

Regular physical activity of moderate to vigorous intensity should be an integral component of your stress-management plan because it has been shown to do all EXCEPT which of the following? a. increase endorphins, giving your mood a natural boost b. accelerate the neurological system's return to a balanced state after a stress response c. eliminate the chemical byproducts of the stress response d. allow you to function well on less sleep

What is the FITT principle for muscular strength and endurance? a. resistance exercise one to two days per week b. resistance exercise two to three days per week c. resistance exercise three to five days per week d. resistance exercise on alternating days

The RICE acronym that represents rest, ice, compression, and elevation is a treatment used for __________. a. back and neck injuries incurred while working out b. life-threatening critical injuries c. fractures d. fitness-training-related injuries, such as sprains

To reduce the risk of overuse or traumatic injuries, you should do all of the following EXCEPT __________. a. avoid working out in extremes of heat and cold b. use appropriate protective gear c. attempt to work through the pain. d. buy and use the proper footwear

Which of the following is a life-threatening emergency condition in which core body temperature can rise to 105ºF to 110ºF within minutes after the body's cooling mechanism shuts down? a. heat exhaustion b. heatstroke c. heat cramps d. hypothermia

Aerobic capacity is defined as __________. a. the relative proportions of fat and fat-free tissues in the body b. the ability to sustain a muscular contraction for a length of time c. the volume of oxygen the muscles consume during exercise d. the range of motion of a particular body part

According to the Office of Disease Prevention and Health Promotion of the U.S. Department of Health and Human Services, to obtain adequate physical activity for health, Americans should perform __________. a. 100 minutes/week of moderate-intensity activity, 55 minutes/week of vigorous-intensity activity, or an equivalent combination of moderate- and vigorous-intensity activity b. 300 minutes/week of moderate-intensity activity, 60 minutes/week of vigorous-intensity activity, or an equivalent combination of moderate- and vigorous-intensity activity c. 200 minutes/week of moderate-intensity activity, 75 minutes/week of vigorous-intensity activity, or an equivalent combination of moderate- and vigorous-intensity activity d. 150 minutes/week of moderate-intensity activity, 75 minutes/week of vigorous-intensity activity, or an equivalent combination of moderate- and vigorous-intensity activity

The ability of the heart, lungs, and blood vessels to supply the body with oxygen efficiently is known as __________. a. physical fitness b. muscular endurance c. cardiorespiratory fitness d. aerobic capacity

The range of motion possible at a joint or series of joints is the amount of __________. a. flexibility b. body composition c. muscular endurance d. muscular strength

What minimal amount of physical activity each day has been shown to provide health benefits? a. 20 minutes b. 30 minutes c. 45 minutes d. one hour

After a large meal, how long should you wait before exercising? a. 30-40 minutes b. 1-2 hours c. 2-3 hours d. 3-4 hours

The common overuse injury that causes inflammation of a broad band of dense, inelastic tissue in the foot is known as __________. a. shin splints b. plantar fasciitis c. bursitis d. muscle strain

An example of an overuse injury would be __________. a. a dislocated shoulder b. a hamstring strain c. an ankle sprain d. shin splints

A potentially fatal condition caused by abnormally low body temperatures is known as __________. a. hypothermia b. core temperature drop c. shivering d. hyperthermia

Which of the following should not be incorporated when you design a workout program? a. a plan that includes a variety of activities b. cool-down and stretching c. cardiorespiratory and resistance training d. a plan to increase intensity rapidly to achieve maximum results e. a warm-up with large body movements

A good post-workout food choice for refueling and recovery would be: a. low-fat milk with a banana b. Gatorade and a candy bar c. diet cola d. coffee with nondairy creamer and sugar

Flexibility __________. a. can improve your muscular strength b. negatively influences posture c. varies from joint to joint d. cannot be measured through testing

What is VO2max? a. the measure of how much oxygen you use per breath b. the measure of your maximum respiration rate during exercise c. the measure of the maximum amount of oxygen you can fill your lungs with d. the measure of your body's ability to deliver oxygen to the muscles and your muscles' ability to use it

Which of the following is true about VO2max? a. VO2max increases with age. b. VO2max can be increased through training. c. The more fit you are, the more you can improve VO2max. d. VO2max is largely determined by your behaviors.

What happens to your RHR as your fitness level goes up and why? a. It increases because your metabolism has increased. b. It decreases because your heart can pump less blood with each beat. c. It decreases because your heart can pump more blood with each beat. d. It increases because your heart has become stronger.

When training all major muscle groups in a single strength-training workout, a person should complete a. low-intensity exercises before high-intensity exercises. b. small-muscle group exercises before large-muscle group exercises. c. single-joint exercises before multiple-joint exercises. d. large-muscle group exercises before small-muscle group exercises.

Billy just completed an intense resistance-training workout. How long should he wait before his next weight training workout to allow his muscles to rebuild and recover? a. At least 12 hours b. 12 to 24 hours c. 24 to 48 hours d. 48 to 60 hours

Target heart rate refers to the maximum heart rate you can achieve during exercise. True False

A person's metabolic rate is elevated for several hours after a vigorous workout. True False

If pain is felt on the ball of the foot, at the heel, or both, the problem might be plantar fasciitis. True False

The maximum heart rate for John, who just turned 20 years old, would be a. 180. b. 170. c. 190. d. 200.

The body's core muscles are the foundation for all movement and include a. back and shoulder muscles. b. lower back, abdominal, and pectoral muscles. c. deep back, abdominal, and hip muscles. d. pectoral and abdominal muscles.

Which of the following is NOT a response to exercise? a. Decreased stroke volume b. Increased heart rate c. Increased cardiac output d. Increased breathing rate

Which of the following is NOT a health benefit associated with regular aerobic exercise? a. Improved ability to process sugar in the diet b. Stronger heart muscle and more efficient circulation c. Reduced blood pressure d. Lower triglycerides in the blood

According to the video, what is the minimum recommended amount of exercise to reduce the risk of cardiovascular disease by 20 percent? a. 60 minutes of aerobic exercise twice a week b. 15 minutes of aerobic exercise every day c. 30 minutes of aerobic exercise 3 times per week d. 20 minutes of aerobic exercise 5 times per week

The ability of a muscle or group of muscles to exert force repeatedly without fatigue or to sustain a muscular contraction is known as __________. a. muscular strength b. aerobic capacity c. flexibility d. muscular endurance

Regular exercise reduces the risk for cardiovascular diseases by a. decreasing lung capacity and recovery time. b. improving blood flow and strengthening the heart muscle. c. thinning the blood and increasing blood pressure. d. increasing flexibility and stamina.

Bridget suffers from a disease characterized by low bone mass and deterioration of bone tissue, which increases her risk of fractures. Which disease does she have? a. Osteoarthritis b. Atherosclerosis c. Metabolic syndrome d. Osteoporosis

Which of the following health benefits of regular exercise most directly affects your brain? a. reduced anxiety, improved mood, and increased range of motion b. increased metabolism, increased strength, and increased bone density c. reduced stress, improved mood, and better concentration d. reduced risk of depression, reduced risk of osteoporosis, and improved concentration e. reduced stress, increased levels of HDL cholesterol, and improved cognitive function

Which of the following statements about the health benefits of regular exercise is FALSE? a. Regular exercise improves cognitive function. b. Regular exercise increases bone density. c. Regular exercise decreases the risk of heart disease. d. Regular exercise decreases the risk of all cancers. e. Regular exercise lowers resting blood pressure.

Which of the following are health benefits of regular exercise? a. decreased risk for colon cancer, leukemia, and breast cancer in women b. improved concentration, reduced risk of type 1 diabetes, and increased resistance to the flu c. increased levels of HDLs, more efficient heart function, and increased risk of osteoporosis d. improved self-esteem, better sleep, and increased resistance to colds e. improved self-esteem, improved concentration, and reduced levels of HDL cholesterol

Muscular strength is the amount of force a. a muscle is capable of exerting repeatedly at measured intervals. b. a muscle is capable of sustaining for a length of time. c. needed to flex a joint. d. a muscle is capable of exerting in one contraction.

The ability of the heart, lungs, and blood vessels to supply oxygen to skeletal muscles during sustained physical activity is a. aerobic capacity. b. cardiorespiratory fitness. c. physical strength. d. muscular endurance.

Aerobic capacity is measured by a. RPE. b. HDL to LDL ratio. c. VO2 max. d. MET level.

According to the video, novice exercisers tend to make three big mistakes when they join a gym or begin an exercise program. These mistakes include all of the following EXCEPT __________. a. limiting workouts to only those that involve machines b. experimenting with too many types of workouts c. going to the gym or beginning a workout without a plan d. expecting to see immediate results in terms of weight loss

Why is limiting your workout to only exercises you can do on machines NOT a good idea? a. Machines are too advanced for most novice exercisers. b. You are guaranteed to get bored. c. The risk of injury using machines is much higher than the risk related to using free weights. d. Machines don't work joints through their full range of motion.

What is the best order to do strength training exercises? a. core muscle groups first, then small muscles, followed by the largest muscles b. large muscle groups first, followed by small muscles c. small muscles first and work up to large muscle groups d. The order doesn't matter.

The talk test is used to measure the a. duration of exercise. b. intensity of exercise. c. endurance achieved. d. type of exercise.

Which type of stretching slowly and gradually lengthens muscles and tendons? a. Static stretching b. Yoga stretching c. Controlled stretching d. Pilates stretching

Which type of stretching is recommended prior to a workout? a. Ballistic stretching b. Static stretching c. Dynamic stretching d. Proprioceptive neuromuscular facilitation (PNF)

Which type of stretching is recommended after a workout? a. Proprioceptive neuromuscular facilitation (PNF) b. Dynamic stretching c. Static stretching d. Ballistic stretching

An example of an overuse injury would be __________. a. a dislocated shoulder b. shin splints c. an ankle sprain d. a hamstring strain

Nellie just sprained her ankle playing basketball. For the first 24 to 72 hours, how should she ice her injury? a. For a full hour initially, then for 30 minutes every two hours b. Twice a day for at least 30 minutes c. 20 minutes every hour d. 30 minutes every 3 hours

Why is ice applied to an exercise injury? a. To relieve pain and constrict blood vessels b. To soothe damaged tissue and block blood flow to the area c. To prevent further irritation to injured areas d. To prevent nerve damage

If you strain a muscle during exercise, you should put a heat pack on it when you get home to ease the pain and promote healing. True False

Which of the following changes could an individual expect from participating in regular aerobic exercise? a. Increase in LDLs b. Increase in total cholesterol c. Increase in triglycerides d. Increase in HDLs

The 1 RM test evaluates which component of fitness? a. cardiovascular fitness b. muscular strength c. muscular endurance d. flexibility

A 1 RM prediction test __________. a. is used for children to predict their adult 1 RM b. calculates 1 RM from a weight that can be lifted a maximum of 2-10 times c. calculates 1 RM based on your age and body weight d. does not work if you lift more than 250 lb

Strength-to-body weight ratios are useful because __________. a. they show strength-training progress more clearly than 1 RM b. they don't require a 1 RM prediction c. they are clearer indicators of true strength than 1 RM alone d. they show that, pound-for-pound, larger people are stronger

Weak core muscles can a. be strengthened by holding a single asana targeting the lower back. b. reduce an individual's risk for injury. c. reduce the body's ability to fight infection. d. contribute to poor posture and low back pain.

The best fluid to drink during a 45-minute exercise session is a. any caffeinated beverage. b. a sports drink. c. chocolate milk. d. plain water.

The common overuse injury that causes inflammation of a broad band of dense, inelastic tissue in the foot is known as __________. a. plantar fasciitis b. muscle strain c. bursitis d. shin splints

To become accustomed to working out in heat more quickly, you should wear extra layers of clothing and exercise during the hottest part of the day. True False

The range of motion possible at a joint or series of joints is the amount of __________. a. body composition b. muscular strength c. flexibility d. muscular endurance

The ability to sustain moderate intensity exercise for an extended period of time refers to __________. a. anaerobic endurance b. flexibility c. cardiorespiratory endurance d. muscular strength

The best way to improve cardiorespiratory fitness is __________. a. core exercises b. sprints c. aerobic exercise d. anaerobic exercise

The four components of an aerobic exercise program are __________. a. duration, speed, flexibility and strength b. speed, time, type, and duration c. frequency, intensity, duration, and type d. strength, intensity, frequency, and time

Health-related components of physical fitness include __________. a. strength, speed, agility, coordination, and endurance b. power, balance, strength, flexibility, and endurance c. agility, body composition, flexibility, muscle endurance, and strength d. cardiorespiratory endurance, strength, muscle endurance, flexibility, and body composition