Chapter 5

Question 1

_______ _______ involves bodily movements produced by skeletal muscles.

Answer 1

Physical activity

Question 2

Physical activity consists of 4 dimensions:

Answer 2

1. Type
2. Frequency
3. Intensity
4. Duration

Question 3

One dimension of physical activity is ____: aerobic, strength, endurance or flexibility

Answer 3

type

Question 4

One dimension of physical activity is _____: the time spent on the activity.

Answer 4

duration

Question 5

One dimension of physical activity is _____: how often the activity is performed over a time period

Answer 5

frequency

Question 6

One dimension of physical activity is _____: the strenuousness of the activity when it is being performed

Answer 6

intensity

Question 7

We are more likely to engage in physical activity when the activity is ___________. It should fulfill some relatively immediate purpose beyond keeping fit and losing weight.

Answer 7

meaningful

Question 8

The 3 forms of strength-endurance exercises are:

Answer 8

• isometric exercise
• isotonic exercise
• isokinetic exercise

Question 9

________ exercises involves placing resistance on muscle by contracting or stretching the muscle groups.

Answer 9

Isotonic

Question 10

________ exercise places resistance that overloads a muscle group through a complete range of motion. It is the most efficient of the 3 in building strength and endurance.

Answer 10

isokinetic

Question 11

_______ exercise is when you contract a muscle group against an immoveable object, without movement in the body. Mostly used to increase muscle strength, especially around the joints.

Answer 11

isometric

Question 12

_______ exercises are intense, short duration exercises that require more oxygen than we can take in.

Answer 12

Anaerobic

Question 13

_______ exercises increase consumption of oxygen over an extended period of time.

Answer 13

Aerobic

Question 14

Sustained _______ exercise improves the way our body uses oxygen, and produced the greatest benefits to our cardiovascular, pulmonary and muscular systems.

Answer 14

aerobic

Question 15

Only 15% of Canadian adults meet the Public Health Agency of Canada’s guidelines for recommended level pf physical activity, which is ___ minutes of moderate to vigorous activity.

Answer 15

150

Question 16

The use of ____ _____ _____ (BMI) to calculate obesity is controversial. Statistics can fluctuate widely depending on how data is gathered.

Answer 16

Body mass index

Question 17

In Canada, guidelines for optimal physical activities are set by the Canadian Society for _______ _______ with support from Public Health Agency of Canada.

Answer 17

exercise physiology

Question 18

The ________ benefits of physical activities includes: improved self-esteem, self-concept, self-efficacy, cognitive function and a reduction in anxiety and non-clinical depression.

Answer 18

psychological

Question 19

There is a bi-directional relationship between ____-______ and activity, since we are likely to engage in activities in which we think we can excel.

Answer 19

self-efficacy

Question 20

There are four ways to increase self-efficacy, from least to most effective, they are:

Answer 20

1. Attribution of emotional state
2. Verbal persuasion
3. Vicarious experience
4. Performance accomplishments

Question 21

_______ experience is gained self-efficacy through watching others perform a task, believing you know how to do it.

Answer 21

Vicarious experience

Question 22

Persuading others or ourselves that we have the skills to perform an activity, involves the use of ______ persuasion, which increases our self-efficacy.

Answer 22

verbal persuasion

Question 23

Self-efficacy can be gained through individual self-assessments of their emotional state, evaluating their capabilities accordingly. Emotional _______ is the least powerful way to gain self-efficacy.

Answer 23

Emotional arousal

Question 24

The most influential source of self-efficacy, which is based on experiences of mastery, is known as ________ ________.

Answer 24

performance accomplishments

Question 25

An increase in self-efficacy may increase ________ in physical activity.

Answer 25

participation

Question 26

Regular, moderate to vigorous exercise reduces the risk of mortality from all causes, especially ________ disease and _______.

Answer 26

cardiovascular disease and cancer

Question 27

Physical _______ is identified by WHO as one of 4 leading risk factors for global mortality.

Answer 27

inactivity

Question 28

Convincing people to exercise regularly is difficult because exercise is initially somewhat ______ with few short-term rewards.

Answer 28

aversive

Question 29

Attempts to encourage more physical activities through public health ________ has, so far, been met with limited success.

Answer 29

promotion

Question 30

The key to increasing the level of exercise is to find ways to enhance the immediate, ______ feelings during and immediately after exercise.

Answer 30

positive

Question 31

The top 3 risk factors causing death in the world are:

Answer 31

1. high blood pressure 2. tobacco use 3. high blood glucose Physical inactivity is #4

Question 32

The top 3 risk factors causing death in middle-income countries are:

Answer 32

1. high blood pressure 2. tobacco use 3. overweight and obesity Physical inactivity is #4

Question 33

The top 3 risk factors causing death in low-income countries are:

Answer 33

1. Childhood underweight 2. High blood pressure 3. Unsafe sex Physical inactivity is #8

Question 34

The top 3 risk factors causing death in high-income countries is:

Answer 34

1. Tobacco use 2. High blood pressure 3. Overweight and obesity Physical inactivity is #4

Question 35

Many basic psychological skills taught to athletes are also used in stress-management training for non-athletes. These 4 skills are:

Answer 35

1. Relaxation skills 2. Self-talk 3. Imagery and mental rehearsal 4. Goal setting

Question 36

_______ skills includes breath control and progressive muscular relaxation (PMR). The objective of training is to gain the ability to initiate relaxation quickly and allow that relaxation to generalize to the relevant performance domain.

Answer 36

Relaxation skills

Question 37

The psychoneuromuscular theory suggests that _____ and _____ ________ works as they cause the actual motor pattern to be rehearsed. Although effective, it is not as effective as actual practice.

Answer 37

imagery and mental rehearsal

Question 38

____-_____ is used to correct faulty technique, stop negative thoughts, and initiate rational thoughts which enhance self-confidence

Answer 38

self-talk

Question 39

There are three types of goal setting methods. Concern with results or outcomes describes _____ goals.

Answer 39

outcome goals (ego-oriented goals)

Question 40

There are three types of goal setting methods. Concern with executing a specific profess or pattern during a performance/activity. Using self-talk is important for these kinds of goals.

Answer 40

process goals

Question 41

There are three types of goal setting methods. Concern with outcomes that are independent of other people are _________ goals.

Answer 41

performance goals (task-oriented goals)

Question 42

The 5 forms of physical fitness are: __________ endurance, ________ endurance, _______ strength, ____ composition and __________.

Answer 42

- cardiorespiratory endurance - muscular endurance - muscular strength - body composition - flexibility

Question 43

Two principle areas of concern in sports psychology are: performance __________ and _______ concerns.

Answer 43

performance enhancement and clinical concerns

Question 44

_____ exercise does little for cognition but ______ exercise produces gains and improves cognition.

Answer 44

Acute, chronic

Question 45

Psychological ____ in sports are used to maintain attentional control to enhance performance, where Psychological ______ in sports, use techniques like relaxation, goal setting and imagery, to develop psychological skills.

Answer 45

Skills, methods

Question 46

Monitoring ____-____ gives one the ability to identify cognitive distortions and irrational ways of thinking that might disrupt performance.

Answer 46

self-talk

Question 47

Albert Ellis' rational emotive behavioral therapy (REBT) outlines three dangerous ways of thinking, they are: - _______ thinking (thinking in all or nothing terms) - ____________ (global conclusions from single events) - ____________ (viewing minor concerns as disasters)

Answer 47

- absolutist thinking - overgeneralization - catastrophization

Question 48

Imagery is a sensory experience that is performed in the absence of external stimuli. There are three types of imagery: - ______ _______ (a technique that involves the use of imagery to mentally practise a skill) - _______ imagery (person becomes external third-person observer of their own actions) - _______ imagery (person imagines being inside their own body, experiencing a situation as close to reality as possible)

Answer 48

- Mental rehearsal - External imagery - Internal imagery

Question 49

_____ goals are associated with health improvement, skills development and relationship development.

Answer 49

Intrinsic goals

Question 50

______ goals are associated with image enhancement and recognition.

Answer 50

Extrinsic goals

Question 51

There is a high frequency of psychological consequences associated with an injury during physical activity. There are two approaches to understand athlete injury, they are: - ______ of _______ (assumes all individuals will pass through a series of stages in a set order) - _______ appraisal (views injury in the context of a stress and coping model --> response set by individual appraisal of event and their choice of coping)

Answer 51

- stages of reaction | - cognitive appraisal

Question 52

There are two common types of concussions, they are: - _______-_______ injury (where mobile head hits immobile object or immobile head hit by mobile object) - _________ injury (results fro a blow to the side of the head)

Answer 52

- acceleration-deceleration injury | - rotational injury

Question 53

Two uncommon types of concussions include: - _____-_____ syndrome (when a concussed person returns to activity too soon and receives another blow to the head) and - ____-_______ syndrome (lingering effects of a concussion causing memory problems, difficulties in concentration, headaches, dizziness and irritability)

Answer 53

- second-impact syndrome | - post-concussion syndrome