Chapter 12

Question 1

physical activity

Answer 1

any amount of body movement

Question 2

physical exercise

Answer 2

a planned and structured physical activity

Question 3

physical fitness

Answer 3

a state that reflects your ability to perform physical activity

Question 4

weekly amount of moderate-intensity exercise for adults recommended

Answer 4

150-300 minutes

Question 5

relative proportion/ratio of fat mass to fat-free mass

Answer 5

body composition

Question 6

ability to sustain aerobic activities for a period of time

Answer 6

cardiovascular endurance

Question 7

ability to move joints freely through full range of motion

Answer 7

flexibility

Question 8

ability to perform muscle contractions repeatedly without fatiguing

Answer 8

muscular endurance

Question 9

maximum force to be exerted by a single contraction of a muscle group

Answer 9

muscular strength

Question 10

rapid, full-body movement w/ change of direction and velocity

Answer 10

agility

Question 11

ability to stay in control of your body’s position

Answer 11

balance

Question 12

ability to execute smooth, accurate, controlled motor responses

Answer 12

coordination

Question 13

ability to overcome resistance and produce higher velocity against a given load

Answer 13

power

Question 14

speed of reaction to an external stimulus

Answer 14

reaction time

Question 15

rate at which something moves

Answer 15

speed

Question 16

3 ways to measure respiratory fitness

Answer 16

target heart rate, rate of perceived exertion, talk test

Question 17

FITT

Answer 17

frequency, intensity, time, type

Question 18

overuse injuries

Answer 18

cumulative, develop over time

Question 19

traumatic injuries

Answer 19

sudden, usually happen by accident

Question 20

RICE

Answer 20

rest, ice, compress, elevate

Question 21

4 components of a workout

Answer 21

warm up, cardio, strength, core

Question 22

warm up

Answer 22

increases heart rate and body temperature

Question 23

cardio

Answer 23

increases heart rate and burns calories

Question 24

strength

Answer 24

increases muscle mass and decreases body fat

Question 25

core

Answer 25

improves balance and coordination

Question 26

adaptation

Answer 26

body turns a new movement into second nature with practice

Question 27

individual differences

Answer 27

every person reacts to training differently

Question 28

specificity

Answer 28

training must be specific to a sport or activity

Question 29

progression

Answer 29

as your body adapts to training, you advance to a new level of fitness

Question 30

overload

Answer 30

in order to improve, you have to challenge your body

Question 31

reversibility

Answer 31

exercise is reduced or stopped and you lose progress

Question 32

maximum heart rate formula

Answer 32

207 - 0.7 (age)

Question 33

target heart rate range formula

Answer 33

lower limit: MHR * 0.64
upper limit: MHR * 0.94