chapter 9 Flashcards

1
Q

Which of the following is a correct definition of exercise?

A

planned, structured, and repetitive movement

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2
Q

The ability to perform moderate to vigorous physical activities on a regular basis and to complete daily tasks without undue fatigue demonstrates

A

physical fitness

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3
Q

aerobic literally means

A

with oxygen

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4
Q

The ability of the heart, lungs, and blood vessels to supply oxygen to skeletal muscles during sustained physical activity is

A

cardiorespiratory fitness

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5
Q

The fitness of a person’s cardiorespiratory system is assessed by measuring

A

the volume of oxygen the muscles consume during exercise.

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6
Q

Swimming, cycling, and jogging are examples of

A

) aerobic activities.

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7
Q

) Muscular strength is the amount of forcevz

A

a muscle is capable of exerting in one contraction.

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8
Q

) Muscular endurance is a muscle’s ability to

A

exert force repeatedly or to sustain a contraction for a length of time

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9
Q

Which of the following describes the most common method used to measure muscle strength?

A

Maximum weight that can be moved at one time

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10
Q

Regular exercise reduces the risk for cardiovascular diseases by

A

improving blood flow and strengthening the heart muscle

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11
Q

11) Aerobic capacity is measured by

A

) VO2 max.

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12
Q

The range of motion possible at a particular joint or series of joints is

A

flexibility

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13
Q

Which of the following changes could an individual expect from participating in regular aerobic exercise?

A

increase in HDLs

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14
Q

14) Which of the following is true regarding exercise and cancer?

A

Exercise appears to reduce the risk of breast cancer and colon cancer.

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15
Q

Bridget suffers from a disease characterized by low bone mass and deterioration of bone tissue, which increases her risk of fractures. Which disease does she have?

A

B) Osteoporosis

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16
Q

Regular exercise has been associated with improved mental health, which is attributed to its ability to increase

A

) endorphins.

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17
Q

Vigorous exercise has been shown to burn off chemical byproducts released by the body’s response to

A

stress

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18
Q

exercise frequency refers to

A

the number of times per week you need to do a particular exercise to see benefits.

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19
Q

Exercise intensity refers to

A

how difficult the workout must be to attain the desired level of fitness.

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20
Q

The talk test is used to measure the

A

intensity of exercise.

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21
Q

The maximum heart rate for John, who just turned 20 years old, would be

A

200

22
Q

The easiest way to check to make sure you are walking or running with enough intensity to improve cardiorespiratory fitness is to

A

use the talk test.

23
Q

The maximum amount a person can lift in one contraction is a measurement known as

A

one repetition maximum (1 RM).

24
Q

) Muscular strength is best developed by

A

overloading the muscles to force them to adapt.

25
Q

when training all major muscle groups in a single strength-training workout, a person should complete

A

large-muscle group exercises before small-muscle group exercises.

26
Q

During a strength training workout, a rest period of how many minutes for a particular muscle group is recommended between sets?

A

2 to 3

27
Q

Which of the following activities, performed three times a week, will be most effective at increasing your cardiorespiratory fitness?

A

swimming

28
Q

Increasing strength by regularly creating a degree of tension in the muscles greater than they are accustomed to is

A

overloading the muscles

29
Q

Billy just completed an intense resistance-training workout. How long should he wait before his next weight training workout to allow his muscles to rebuild and recover?

A

24-48 hours

30
Q

The FITT principle for muscular endurance and strength includes resistance training

A

2 to 3 days per week

31
Q

Thea is a swimmer. To improve her stroke performance, she concentrates mainly on her upper body when weight training. Her training method is an example of

A

specificity

32
Q

) Carlos uses barbells for strength training; the barbells create which type of resistance?

A

fixed

33
Q

Which type of stretching slowly and gradually lengthens muscles and tendons?

A

static stretching

34
Q

Which of the following forms of exercise includes a component specifically designed to increase strength?

A

pilates

35
Q

The body’s core muscles are the foundation for all movement and include

A

deep back, abdominal ,and hip muscles

36
Q

Strong core muscles can

A

improve posture and prevent back pain.

37
Q

Performance-enhancing drugs that are synthetic versions of the hormone testosterone are

A

anabolic steroids

38
Q

A potentially fatal dilution of sodium concentration in the blood that results from overconsumption of water is

A

hyponatremia

39
Q

Walt broke his leg during a football game. Which type of injury is this?

A

traumatic

40
Q

) The best fluid to drink during a 45-minute exercise session is

A

plain water

41
Q

Which of the following best describes a way to prevent overuse injuries?

A

vary your fitness activities throughout the week

42
Q

An acronym for the standard first-aid treatment for fitness-related injuries is

A

rice

43
Q

Nellie just sprained her ankle playing basketball. How often should she ice her injury?

A

20 minutes every hour for the first 24-72 hours

44
Q

Which of the following would be an example of using the “C” component in the RICE principle for injury treatment?

A

wearing a compression bandage

45
Q

A pain in the front part of the lower leg that can be due to more than 20 different medical conditions is commonly known as

A

shin splints

46
Q

The least serious heat-related problem that can be prevented by adequate fluid intake is

A

heat cramps

47
Q

Ryan has been working in his yard on a very hot summer day. He is experiencing nausea, headache, dizziness, faintness, and the chills. Ryan is most likely suffering from

A

heat exhaustion

48
Q

A potentially fatal condition resulting from abnormally low body core temperature is

A

hypothermia

49
Q

Why is ice applied to an exercise injury?

A

to relieve pain and reduce bleeding

50
Q

How is regular exercise beneficial for joints?

A

it increases range of motion