Chapter 11

Question 1

Regular physical activity also reduces risk of …

Answer 1

Cancer
•Osteoporosis
•Type 2 diabetes

Question 2

the body’s ability to respond or adapt to the demands and stress of physical effort

Answer 2

Physical fitness

Question 3

Components of ?:
•Cardiorespiratory endurance
•Muscular strength and endurance
•Flexibility
•Body composition

Answer 3

*health-related fitness

Question 4

• the ability to perform prolonged, large-muscle, dynamic exercise at moderate to high intensity
• conditions the heart and metabolism

Answer 4

• Cardiorespiratory endurance

* Cardiorespiratory endurance training

Question 5

the amount of force a muscle can produce with a single maximum effort
•Vital for healthy aging

Answer 5

Muscular strength

Question 6

the ability of joints to move through their full range of motion

Answer 6

Flexibility

Question 7

the proportion of fat and fat-free mass (?, ?, and water) in the body

Answer 7

• Body composition

* muscle, bone

Question 8

• Best way to lose fat is through a lifestyle that includes a sensible ? and ?
• Best way to add muscle mass is through ? training such as ? training

Answer 8

• diet, exercise

* resistance, weight

Question 9

involves the ability to perform a particular sport or activity

Answer 9

Skill-related fitness

Question 10

*is any body movement carried out by the skeletal muscles that requires energy

Answer 10

*Physical activity

Question 11

*is a subset of physical activity

Planned, structured, ? movement of the body intended to improve or maintain physical fitness

Answer 11

• Exercise

* repetitive

Question 12

at least ? minutes of moderate-intensity aerobic physical activity, or ? minutes of vigorous-intensity aerobic activity

Answer 12

150, 75

Question 13

For more extensive health benefits, increase activity to ? minutes of moderate-intensity activity or ? minutes of vigorous-intensity activity

Answer 13

300, 150

Question 14

*? exercise is activity that causes a noticeable increase in heart rate
•Brisk walking
*? exercise is activity that causes rapid breathing and a substantial increase in heart rate
•Jogging

Answer 14

• moderate-intensity

* vigorous-intensity

Question 15

If you have an increased risk of heart disease, get a physical checkup including ?

Answer 15

an electrocardiogram (ECG or EKG

Question 16

*perform exercises specifically designed for each fitness component
•placing increasing amounts of stress on the body causes adaptations that improve fitness

Answer 16

• Specificity

* Progressive overload

Question 17

FITTVP

Answer 17

frequency, intensity, time, type, volume, and progression

Question 18

fitness improvements are lost when demands on the body are lowered

Answer 18

Reversibility

Question 19

Three to five times weekly

Answer 19

Frequency

Question 20

• ? - Increased maximal oxygen consumption (V̇O2max)
• ? - the range to reach and maintain during exercise to obtain benefits
• ? - measures of the metabolic cost of an exercise

Answer 20

• intensity
• target heart rate zone
• METs

Question 21

•Stress a large portion of the body’s muscle mass for a prolonged period of time

Answer 21

Type

Question 22

•150 minutes per week of moderate-intensity activity; or equivalents in calories, MET-minutes, or steps

Answer 22

Volume of activity

Question 23

•Rate depends on goals, fitness, health, age, and adaptation

Answer 23

Progression

Question 24

Types of strength training exercises:
•? exercises
•? (static) exercises
•? (dynamic) exercises
•? training

Answer 24

• Resistance
• Isometric
• Isotonic
• Core

Question 25

Sex differences in muscular strength

Answer 25

* Testosterone * Skeletal size * Speed of nervous system control

Question 26

* ?: amount of weight | * ?: number of repetitions

Answer 26

* Intensity | * Time

Question 27

Proper stretching technique •? stretching •? stretching •? stretching (not recommended)

Answer 27

* Static * Dynamic * Ballistic

Question 28

Eating and drinking for exercise •Maintain a ? diet •Drink water ? and ? exercise

Answer 28

* balanced | * before, during

Question 29

Start slowly, and get in shape gradually •? phase •? phase •? phase

Answer 29

* Initial * Improvement * Maintenance

Question 30

R-I-C-E principle

Answer 30

* Rest * Ice * Compression * Elevation

Question 31

``` Six basic guidelines: •Stay in ? •?up thoroughly before exercising •Use ? body mechanics •Do not exercise when ? or ? •Use the ? equipment •Do not return to normal exercise program until the injury has ? ```

Answer 31

* condtion * warm * proper * ill, overtrained * proper * healed

Question 32

can add variety to your workouts | •Try new activities

Answer 32

Cross-training