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kin 205 > Exam 1 > Flashcards

Exam 1 Flashcards

1
Q

Strength gains are achieved by _______ of muscle fibers.

A

increasing the force capability

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2
Q

Lifestyle and genetic variables that may lead to disease

A

High blood pressure, physical inactivity, excessive body fat, and diabetes

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3
Q

Define FITT:

A

Represents the training variables in cardiorespiratory prescription: Frequency, intensity, type and time

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4
Q

Overload can be accomplished by increasing

A

the weight, repetitions and speed of contractions.

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5
Q

To apply the SAID principle, strength training for the bench press is best accomplished using _____ exercises.

A

anaerobic

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6
Q

Name the substance released from the inner lining of the blood vessel which keeps blood vessels clean and healthy: ____

A

Nitric Oxide

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7
Q

Long-term strength training often increases _____

A

muscle mass and resting metabolic rate.

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8
Q

A motor neuron:

A

attaches to muscle fibers

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9
Q

Highly trained athletes seeking MAXIMUM strength development often workout using _____ RM.

A

1-6

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10
Q

When performing resistance exercises to increase muscle tone and endurance, _____ sets per exercise are recommended.

A

2-5

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11
Q

Muscular endurance is best defined as__________

A

The ability of a muscle to exert submaximal force repeatedly over time.

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12
Q

Name the skeletal muscle protective mechanisms which function to limit maximum strength.

A

Golgi tendon organ; Muscle spindle

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13
Q

Slow-Twitch muscle fibers are

A

Aerobic work; fatigue resistant.

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14
Q

Strength-training method in which muscle contraction produces little or no movement.

A

Isometric training.

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15
Q

Heart rate reserve (HRR) is calculated by:

A

subtracting resting heart rate from maximal heart rate

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16
Q

What foods are high in saturated fats?

A

Meats, animal fat, lard, whole milk, cream, butter, cheese, ice cream, hydrogenated oils, coconut oil, and palm oils

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17
Q

To lower LDL Cholesterol. total daily fiber intake must be in the range of

A

25 to 38 grams

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18
Q

A reasonable beginning cardiorespiratory endurance heart rate training zone for an unfit 20-year-old person with a 100 bpm Heart Rate Reserve (HRR) is _____ beats per minute.

A

133-143

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19
Q

A reasonable cardiorespiratory endurance heart rate training zone for a fit 30-year-old person with a 126 bpm Heart Rate Reserve (HRR) is _____ beats per minute.

A

143-174

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20
Q

Define “Reverse Cholesterol Transport”.

A

HDL, or “good,” cholesterol acts as a scavenger, removing cholesterol from the body and preventing plaque from forming in the arteries.

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21
Q

Generally, to reap health benefits, one should exercise at least a total of _____ minutes each session.

A

30 minutes

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22
Q

_____ wellness involves the ability to understand your own feelings.

A

Emotional

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23
Q

The Harvard alumni study found that cardiovascular deaths decreased when individuals that used more than _____ calories per week in physical activity.

A

2,000 calories

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24
Q

A health-related physical fitness component is: _____

A

flexibility

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25
Q

Energy necessary for cell function is produced by the cell: ___

A

mitochondria

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26
Q

Suggested intensity for beginning unfit individuals is at _____ percent HRR.

A

40-50 percent

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27
Q

Increases in VO2max are best realized for fit individuals at an intensity of:

A

about 85% of heart rate reserve

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28
Q

HRmax is estimated by:

A

age times 0.7 subtracted from 207.

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29
Q

More than _____ percent of the adult United States population have some form of heart or blood vessel disease.

A

35 percent

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30
Q

Each year, about _____ people in the United States have a heart attack.

A

1.3 million

31
Q

About _____ percent of all deaths in the United States were attributable to cardiovascular disease.

A

32 percent

32
Q

Approximately _____ percent of deaths from coronary heart disease in people under 65 occur during the first heart attack.

A

80 percent

33
Q

Condition in which the arteries that supply the heart muscle are narrowed by fatty deposits

A

Coronary heart disease (CHD)

34
Q

The benefits of cardiovascular training include all but one the following:

A

Decrease Blood pressure, decrease body weight, decrease cholesterol and glucose

35
Q

The risk of cardiovascular death is greater in

A

Native Americans, Rural African Americans, Inner city poor or minority men.

36
Q

The frequency for aerobic exercise should be

A

2 hrs 30 min / week; or 30 min >5 days/week

37
Q

The major risk factors, which can lead to cardiovascular disease and are controllable are:
pressure, high cholesterol

A

body weight and glucose

38
Q

An average blood pressure is around:

A

80-120mm

39
Q

Inner lining of the blood vessel wall is called:

A

Endothelium

40
Q

The cardiovascular training zone for a well-trained 50-year-old male with a resting heart rate of 70 bpm is between

A

131 and 161

41
Q

In the heat, 6-8 ounces of fluids should be consumed every ____ minutes

A

15-20 minutes

42
Q

The United States ranks between _____ of the nations in the world in life expectancy.

A

20th and 30th

43
Q

Life expectancy in the United States is significantly affected by a low level of:

A

activeness

44
Q

Planned, structured, and repetitive bodily movement to improve or maintain one or more of the components of fitness is called:

A

exercise

45
Q

A more efficient cardiovascular system is indicated by

A

Circulatory system

46
Q

For older people and those beginning an aerobic exercise program, exercising at 40 to 50% of heart rate reserve is

A

Low exercise intensity level

47
Q

Atherosclerosis is primarily caused by high:

A

cholesterol

48
Q

Bodily movement produced by skeletal muscles; requires expenditure of energy and produces progressive health benefits best describes.

A

physical activity

49
Q

A hypertensive blood pressure is around:

A

140/90 mm

50
Q

Physical inactivity is more prevalent in

A

women,minority, older adults, less affluent, and less educated

51
Q

The most important component of Health Related Fitness

A

Cardiorespiratory endurance

52
Q

Life expectancy for a child born in the United States at the beginning of the 20th century was between _____ years.

A

45-50 years

53
Q

Brisk walking reduces the incidence of stroke by _______ percent.

A

20 to 30 percent

54
Q

ACSM recommends that diabetics:

A

to exercise or engage in regular physical activities

55
Q

Moderate aerobic activity & weight training are recommended for individuals with Type 2 Diabetes?

A

True

56
Q

For individuals with Type 2 Diabetes, resistance training should be between 50-80% of maximum?

A

True

57
Q

Increase blood glucose interferes with fat metabolism leading to atherosclerosis?

A

True

58
Q

Type 2 diabetes accounts for 90% of all cases of diabetes?

A

True

59
Q

Women with a HIGH LEVEL of fitness suffer less cardiovascular disease than men.

A

True

60
Q

Exercise decreases insulin sensitivity among diabetics.

A

False

61
Q

Aging lowers the metabolism

A

True

62
Q

Fast-twitch fibers generate more force than slow-twitch fibers.

A

True

63
Q

Muscular endurance is best improved by performing 10 set of 1 repetition.

A

True

64
Q

Adding a pound of muscle changes metabolism by about 75 Calories each day.

A

False

65
Q

Genetic Predisposition toward heart disease has been clearly demonstrated

A

True

66
Q

Anaerobic Exercise produces energy and _______ without oxygen.

A

contractions

67
Q

Select the answers that define the term BESST?

A
  • Bicycle
  • Elliptical
  • Stair Master
  • Swim
  • Treadmill
68
Q

C-Reactive protein is a blood test measuring _______ in the body.

A

Inflammation

69
Q

The 60-85% cardiovascular training zone for a 20 year-old female with a resting heart rate of 70 beats per minute is between

A

143.8

70
Q

The 50 to 60 % cardiovascular training zone for a 60 year-old male with a resting heart rate of 60 beats per minute is between

A

123

71
Q

The National Institute of Aging projects a decrease in life expectancy in the United States for the coming decades.

A

True

72
Q

The “big five” underlying causes of death in the United States are:

A

Cardiovascular diseases, cancer, chronic lower respiratory disease, accidents, and others

73
Q

Exercise recovery time increases as a result of cardiorespiratory training.

A

False

kin 205 (11 decks)

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