Shared Flashcard Set

Details

Fitness Test 1
Set for Test 1 of Fitness & Wellness at Lipscomb
56
Fitness
Undergraduate 1
02/04/2017

Additional Fitness Flashcards

 


 

Cards

Term
A majority of the risk for chronic lower respiratory disease in the United States is contributed by _____.
Definition

tobacco use

 

Tobacco use is the biggest reason why people get chronic lower respiratory disease.

Term
What term best describes bodily movement that uses skeletal muscles, requires energy, and produces progressive health benefits?
Definition
physical activity
Term
In the Harvard alumni study, the death rate for low-fit women was ___ times that for high-fit women.
Definition
4.6 times
Term
Physically fit people have a(n) ____ locus of control.
Definition
combination of an external and internal
Term
The American College of Sports Medicine and the American Heart Association recommend that adults aged 18 to 64 years should engage in ____ of moderate-intensity aerobic (cardio-respiratory) physical activity per week. (How many hours?)
Definition

2.5 hours

 

Adults should spend 2.5 hours doing cardiorespiratory activities every week.

Term
True or False? Change is surprisingly easy for most people.
Definition
False
Change is difficult for most people
Term
True or False? Adults between 18 and 64 years of age should do 2 hours and 30 minutes a week of moderate-intensity aerobic physical activity.
Definition
True
Term
_____ refers to a constant and deliberate effort to stay healthy and achieve the highest potential for well-being.
Definition
Wellness
Term
A component of skill-related physical fitness is _____.
Definition
agility
Term
What is the most important health-related component of physical fitness?
Definition
cardiorespiratory endurance
Term
What is the percentage of essential body fat for women?
Definition
12%
Term
True or False? Strength is valuable in improving personal appearance and self-image.
Definition
True
Term
_____ refers to the achievable range of motion at a joint or group of joints without causing injury.
Definition
Flexibility
Term
True or False? The waist-to-hip ratio is a better predictor of health outcomes than is the BMI.
Definition
True
Term
According to the principle of individuality, ______.
Definition
genetics play a major role in individual responses to exercise training
Term
True or False? The health fitness standard is set higher than the physical fitness standard and requires a more rigorous exercise program.
Definition
False
It's the other way around. The physical fitness standard is set higher than the health fitness standard and requires a more rigorous exercise program.
Term
The ability of a muscle to exert maximum force against resistance is called _____.
Definition
muscular strength
Term
_____ fat is the fat stored in adipose tissue, is found mostly beneath the skin and around major organs in the body.
Definition
Storage fat
Term
The body will expend about ___ calories for every liter of oxygen consumed.
Definition
5 calories
Term
Controlled ballistic stretching is ____ in developing _____.
Definition
is effective in developing flexibility
Term
According to the Physical Activity Pyramid, adults should strength train _____ a week. (How many days?)
Definition
two to three days
Term
Increasing the weight on a machine after becoming stronger employs the principle of _____.
Definition
overload
Term
True or False? Exercise is considered vigorous when its intensity exceeds 60% of an individual's maximum oxygen uptake.
Definition
True
Term
For young and middle-age adults, _____ is the single most important physical fitness component for enhancing and maintaining good health.
Definition
cardiorespiratory endurance
Term
The average American takes about _____ steps each day.
Definition
5000 to 6000 steps
Term
True or False? Cardiorespiratory development occurs when the heart is working between 30% and 90% of heart rate reserve.
Definition
True
Term
To effectively lose weight, or to keep weight off that has already been lost, low- to moderate-intensity exercise should be done daily for _____ minutes.
Definition
60 to 90 minutes
Term
True or False? The concept of specificity of training entails systematically altering training variables over time to keep the program challenging and lead to greater strength development.
Definition
False
That would be periodization.
Specificity of training refers to the concept that your exercise program should be specific in what your goal is. For instance, whether you want to focus on muscular strength or muscular endurance.
Term
Slow-sustained stretching _____. (What does it do?)
Definition
causes the muscles to relax
Term
Usually, jogging shoes should be used until they ____.
Definition
accumulate 500 miles
Term
Which activity is most effective at promoting power?
Definition
Soccer
Term
What is a good recommendation for the typical aerobic workout?
Definition
Decreasing the intensity if the heart rate is too high.
Term
Compared to other activities, the _____ associated with swimming is low.
Definition
risk of injury
Term
True or False? A typical aerobic workout should include a 10-minute aerobic/stretching cool-down, when the heart rate is lowered gradually toward the resting level.
Definition
True
Term
For most sedentary Americans, the best activity to start a conditioning program is _____.
Definition
walking
Term
For cardiorespiratory endurance development, cycling pedal revolutions are optimally maintained in the range of _____ revolutions per minute.
Definition
60 to 100 revolutions
Term
Because of the buoyancy of water, a person will only weigh _____ percent of what they would weigh on dry land if the water is chest deep.
Definition
10 to 20 percent
Term
True or False? High impact aerobics is an exercise in which at least one foot is in contact with the ground or floor at all times.
Definition
False
That would be low-impact aerobics.
High-impact aerobics is an exercise in which both feet leave the ground at the same time.
Term
True or False? The components of health-related fitness are agility, balance, coordination, power, speed, and reaction time.
Definition
False
These are the components of skill-related fitness
Term
The daily recommended fiber intake for adults 50 years of age and younger is ____ grams for males and ____ grams for females.
Definition
38g for males, 25g for females
Term
True or False? Carbohydrates, fats, proteins, and water are termed micronutrients.
Definition
False
Those are macronutrients
Micronutrients consist of vitamins and minerals.
Term
Unsaturated fats in the diet _____. (What is their source?)
Definition
come mostly from plant sources
Term
True or False? Fats are the major source of calories the body uses to provide energy for work, cell maintenance, and heat.
Definition
False That would be carbohydrates.
Term
If you consume one 12-ounce can of regular (sugar) soda per day, the excess calories will amount to about ___ pounds per year.
Definition
15 pounds per year
Term
Proteins are composed of ___ amino acids, of which ___ are essential amino acids and ___ are nonessential amino acids.
Definition
20 total amino acids
9 essential
11 nonessential
Term
True or False? Daily caloric intake should be distributed so that 45% to 65% of total calories come from carbohydrates.
Definition
True
Term
_____ tend to be solids that typically do not melt at room temperature.
Definition
Saturated fats
Term
The most dangerous fat to one's health is _____.
Definition
trans fatty acids
Term
A food that supplies two grams each of fat, carbohydrate, and protein delivers ___ total calories.
Definition

34 calories

 

Calories per gram:

Carbs - 4

Protein - 4

Alcohol - 7

Fat - 9

Term
Name the four components of health-related fitness
Definition

(1) Cardiorespiratory endurance

(2) Muscular fitness (or strength)

(3) Muscular flexibility

(4) Body composition

Term
Name the six components of skill-related fitness.
Definition

(1) Agility (you can change position/direction quickly)

(2) Balance

(3) Coordination

(4) Power (produce max force in shortest time)

(5) Reaction time

(6) Speed

Term
Daily caloric intake should be distributed so that _____ of total calories come from carbohydrates. (How much percent?)
Definition
45% to 65%
Term
Cardiorespiratory development occurs when the heart is working between _____ of heart rate reserve. (How much percent?)
Definition
30% to 90%
Term
Exercise is considered vigorous when its intensity exceeds ___ of an individual's maximum oxygen uptake. (How much percent?)
Definition
60%
Term
Name the five methods of stretching.
Definition

(1) Static or Slow-Sustained Stretching (held positions)

(2) Ballistic Stretching (fast bouncing motions)

(3) Dynamic Stretching (constant motion)

(4) Controlled Ballistic Stretching (slow bouncing motions)

(5) Proprioceptive Neuromuscular Facilitation (PNF) (a partner pushes your joints back and forth)

Term
What do carbohydrates provide for the body?
Definition
Carbs are the major source of calories the body uses to provide energy for work, cell maintenance, and heat.
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