Chapter 11 - Exercise for Health and Fitness

Question 1

Exercise

Answer 1

Planned, structured, repetitive body movement intended to improve or maintain physical fitness.

Question 2

Physical Fitness

Answer 2

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

Question 3

Health-Related Fitness

Answer 3

Physical capabilities that contribute to health, including cardiorespiratory endurance, muscular strength, muscular endurance, flexibility, and body composition.

Question 4

Cardiorespritory Endurance

Answer 4

The ability of the body to perform prolonged, large-muscle, dynamic exercise at moderate to high levels of intensity.

Question 5

Cardiorespritory Endurance Training

Answer 5

Exercise intended to improve cardiorespiratory endurance.

Question 6

Muscular Strength

Answer 6

The force a muscle can produce with a single maximum effort.

Question 7

Muscular Endurance

Answer 7

The ability of a muscle or group of muscles to remain contracted or to contract repeatedly for an extended period.

Question 8

Flexibility

Answer 8

The joints’ ability to move through their full range of motion.

Question 9

Body Composition

Answer 9

The proportion of fat and fat-free mass (muscle, bone, and water) in the body.

Question 10

Fat-free mass

Answer 10

The nonfat components of the human body, consisting of skeletal muscle, bone, and water.

Question 11

Skill-Related Fitness

Answer 11

Physical abilities that contribute to performance in a sport or activity, including speed, power, agility, balance, coordination, and reaction time.

Question 12

Speed

Answer 12

The ability to perform a movement quickly.

Question 13

Power

Answer 13

The ability to exert a force rapidly, based on strength and speed

Question 14

Agility

Answer 14

The ability to change the body’s position quickly and accurately.

Question 15

Balance

Answer 15

The ability to maintain equilibrium while either moving or stationary.

Question 16

Coordination

Answer 16

The ability to perform motor tasks accurately and smoothly using body movements and the senses

Question 17

Reaction and Movement Time

Answer 17

The ability to respond quickly to a stimulus.

Question 18

Physical Activity Guidelines of Adults

Answer 18

• For substantial health benefits, adults should do at least 150 minutes a week of moderate intensity aerobic physical activity, or 75 minutes of vigorous aerobic activity or a combination of both.
• 1 minute of vigorous is equal to 2 minutes of moderate. For addition benefits they should double that
• Adults should do muscle strengthening activities involving all muscle groups on two or more days a week
• Everyone should avoid inactivity
• Physical activity benefits everyone and the benefits outweigh the dangers.

Question 19

Percentage of high school students who get 60 minutes of physical activity a day?

Answer 19

23.2% [2020]

Question 20

Electrocardiogram (ECG or EKG)

Answer 20

• A recording of the changes in electrical activity of the heart.
• Should be used for medical clearance to exercise for people with increased risks of heart disease

Question 21

Specificity

Answer 21

The training principle that the body adapts to the particular type and amount of stress placed on it.

Question 22

Progressive Overload

Answer 22

The training principle that placing increasing amounts of stress (in the form of exercise) on the body causes adaptations that improve fitness.

Question 23

Reversibility

Answer 23

The training principle that fitness improvements are lost when demands on the body are lowered.

Question 24

FITT-VP

Answer 24

Guidelines for exercise:
Frequency
Intensity
Time
Type
Volume
Progression

Question 25

Frequency

Answer 25

How many day a week. 3-5 for Cardio 2-3 nonconsecutive for Muscular 5-7 for Flexibility

Question 26

Intensity

Answer 26

How hard you work out - Can be determined by finding your target heart rate zone - Increases maximal oxygen consumption - Amount of weight in muscular endurance and strength is equivalent to intensity - Gradually increase intensity for flexibility

Question 27

Time (Duration)

Answer 27

The amount of time you spend per session - 20-60 minutes for cardio - The number of repetitions you do in muscular exercise - 1-5 reps to build strength - 8-12 reps to build endurance - 10-30 seconds per stretch with a 30-60 second rest period is stretching the same muscle

Question 28

Type

Answer 28

The specific kind of exercise you do. - The best exercises for cardio stress much of the body mass for a prolonged period ex. running, swimming, cycling - Muscular exercises are resistance exercises but can either me isometric, with no movement, or isotonic, with movement

Question 29

Volume

Answer 29

The total amount of exercise: - Can be calculated for cardio in multiple ways (1000 calories a week o moderate intensity, 5400 to 7900 steps or more per day, 500 to 100 MET-min per week (exercise intensity in METs times minutes of exercise) - For muscular exercise the volume is the reps times the set, choose a volume that's realistic and changes occasionally

Question 30

Progression

Answer 30

- Progression is how quickly you increase intensity. - In cardio, progression depends on your goals, fitness, health, age, and adaptation to train. - Progression happens faster when you are just starting out - After achieving you fitness goals when it comes to muscular exercise, after you reach it you should exercise at least once a week to maintain your strength.

Question 31

Maximal Oxygen Consumption (VO2 Max)

Answer 31

The body’s maximum ability to transport and use oxygen.

Question 32

Target Heart Rate Zone

Answer 32

The range of heart rates that should be reached and maintained during cardiorespiratory endurance exercise to obtain benefits. - 65% to 90% of Maximum Heart rate. - You should be at a percentage based on your intensity

Question 33

Maximum Heart Rate

Answer 33

220 - (your age)

Question 34

MET

Answer 34

A measure of the metabolic cost of an exercise. One MET represents the body’s resting metabolic rate—the energy or calorie requirement of the body at rest.

Question 35

Should you always warm up and cool down?

Answer 35

Yes (If done correctly and within reason)

Question 36

What type of stretch should you use in your warm up?

Answer 36

Dynamic (Whole body movement during stretch)

Question 37

What type of stretch should you use in your Cool down?

Answer 37

Static (Still during stretch)

Question 38

What is a dynamic stretch?

Question 39

What is a static stretch?

Answer 39

Involves extending to a specific position and then holding it.

Question 40

Resistance Exercise

Answer 40

Actively moving through the joints' ranges of motion

Question 41

Isometric Exercises

Answer 41

The application of force without movement.

Question 42

Isotonic Exercises

Answer 42

The application of force with movement.

Question 43

RICE

Answer 43

The recommended treatment prices for soft-tissue injuries to muscles and joints R - Rest I - Ice C - Compression E - Elevation

Question 44

Cross training

Answer 44

Participating in two or more activities to develop a variety of fitness components.

Question 45

Anabolic Steroids

Answer 45

Synthetic male hormones used to increase muscle size and strength.