Term
| A majority of the risk for chronic lower respiratory disease in the United States is contributed by _____. |
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Definition
tobacco use
Tobacco use is the biggest reason why people get chronic lower respiratory disease. |
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Term
| What term best describes bodily movement that uses skeletal muscles, requires energy, and produces progressive health benefits? |
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Definition
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Term
| In the Harvard alumni study, the death rate for low-fit women was ___ times that for high-fit women. |
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Definition
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Term
| Physically fit people have a(n) ____ locus of control. |
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Definition
| combination of an external and internal |
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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?) |
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Definition
2.5 hours
Adults should spend 2.5 hours doing cardiorespiratory activities every week. |
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Term
| True or False? Change is surprisingly easy for most people. |
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Definition
False
Change is difficult for most people |
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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. |
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Definition
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Term
| _____ refers to a constant and deliberate effort to stay healthy and achieve the highest potential for well-being. |
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Definition
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Term
| A component of skill-related physical fitness is _____. |
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Definition
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Term
| What is the most important health-related component of physical fitness? |
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Definition
| cardiorespiratory endurance |
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Term
| What is the percentage of essential body fat for women? |
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Definition
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Term
| True or False? Strength is valuable in improving personal appearance and self-image. |
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Definition
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Term
| _____ refers to the achievable range of motion at a joint or group of joints without causing injury. |
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Definition
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Term
| True or False? The waist-to-hip ratio is a better predictor of health outcomes than is the BMI. |
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Definition
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Term
| According to the principle of individuality, ______. |
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Definition
| genetics play a major role in individual responses to exercise training |
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Term
| True or False? The health fitness standard is set higher than the physical fitness standard and requires a more rigorous exercise program. |
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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. |
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Term
| The ability of a muscle to exert maximum force against resistance is called _____. |
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Definition
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Term
| _____ fat is the fat stored in adipose tissue, is found mostly beneath the skin and around major organs in the body. |
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Definition
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Term
| The body will expend about ___ calories for every liter of oxygen consumed. |
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Definition
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Term
| Controlled ballistic stretching is ____ in developing _____. |
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Definition
| is effective in developing flexibility |
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Term
| According to the Physical Activity Pyramid, adults should strength train _____ a week. (How many days?) |
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Definition
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Term
| Increasing the weight on a machine after becoming stronger employs the principle of _____. |
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Definition
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Term
| True or False? Exercise is considered vigorous when its intensity exceeds 60% of an individual's maximum oxygen uptake. |
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Definition
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Term
| For young and middle-age adults, _____ is the single most important physical fitness component for enhancing and maintaining good health. |
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Definition
| cardiorespiratory endurance |
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Term
| The average American takes about _____ steps each day. |
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Definition
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Term
| True or False? Cardiorespiratory development occurs when the heart is working between 30% and 90% of heart rate reserve. |
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Definition
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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. |
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Definition
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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. |
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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. |
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Term
| Slow-sustained stretching _____. (What does it do?) |
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Definition
| causes the muscles to relax |
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Term
| Usually, jogging shoes should be used until they ____. |
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Definition
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Term
| Which activity is most effective at promoting power? |
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Definition
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Term
| What is a good recommendation for the typical aerobic workout? |
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Definition
| Decreasing the intensity if the heart rate is too high. |
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Term
| Compared to other activities, the _____ associated with swimming is low. |
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Definition
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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. |
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Definition
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Term
| For most sedentary Americans, the best activity to start a conditioning program is _____. |
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Definition
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Term
| For cardiorespiratory endurance development, cycling pedal revolutions are optimally maintained in the range of _____ revolutions per minute. |
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Definition
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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. |
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Definition
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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. |
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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. |
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Term
| True or False? The components of health-related fitness are agility, balance, coordination, power, speed, and reaction time. |
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Definition
False
These are the components of skill-related fitness |
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Term
| The daily recommended fiber intake for adults 50 years of age and younger is ____ grams for males and ____ grams for females. |
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Definition
| 38g for males, 25g for females |
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Term
| True or False? Carbohydrates, fats, proteins, and water are termed micronutrients. |
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Definition
False
Those are macronutrients
Micronutrients consist of vitamins and minerals. |
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Term
| Unsaturated fats in the diet _____. (What is their source?) |
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Definition
| come mostly from plant sources |
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Term
| True or False? Fats are the major source of calories the body uses to provide energy for work, cell maintenance, and heat. |
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Definition
| False That would be carbohydrates. |
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Term
| If you consume one 12-ounce can of regular (sugar) soda per day, the excess calories will amount to about ___ pounds per year. |
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Definition
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Term
| Proteins are composed of ___ amino acids, of which ___ are essential amino acids and ___ are nonessential amino acids. |
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Definition
20 total amino acids
9 essential
11 nonessential |
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Term
| True or False? Daily caloric intake should be distributed so that 45% to 65% of total calories come from carbohydrates. |
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Definition
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Term
| _____ tend to be solids that typically do not melt at room temperature. |
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Definition
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Term
| The most dangerous fat to one's health is _____. |
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Definition
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Term
| A food that supplies two grams each of fat, carbohydrate, and protein delivers ___ total calories. |
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Definition
34 calories
Calories per gram:
Carbs - 4
Protein - 4
Alcohol - 7
Fat - 9 |
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Term
| Name the four components of health-related fitness |
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Definition
(1) Cardiorespiratory endurance
(2) Muscular fitness (or strength)
(3) Muscular flexibility
(4) Body composition |
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Term
| Name the six components of skill-related fitness. |
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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 |
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Term
| Daily caloric intake should be distributed so that _____ of total calories come from carbohydrates. (How much percent?) |
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Definition
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Term
| Cardiorespiratory development occurs when the heart is working between _____ of heart rate reserve. (How much percent?) |
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Definition
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Term
| Exercise is considered vigorous when its intensity exceeds ___ of an individual's maximum oxygen uptake. (How much percent?) |
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Definition
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Term
| Name the five methods of stretching. |
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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) |
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Term
| What do carbohydrates provide for the body? |
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Definition
| Carbs are the major source of calories the body uses to provide energy for work, cell maintenance, and heat. |
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