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Dynamic Fitness > Exam II > Flashcards

Exam II Flashcards

1
Q

T or F

Increasing VO2max by 10% is an example of a general fitness goal.

A

False

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2
Q

T or F

Stability balls add variety and challenge to a workout and can help you target certain muscle groups more effectively.

A

True

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3
Q

T or F

An exercise buddy should share the same fitness goals and fitness level.

A

True

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4
Q

T or F

Varying the activities in an exercise program will decrease your chances of staying with the program.

A

False

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5
Q

T or F

Exercise in the supine position is safe for pregnant women after the first trimester.

A

False

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6
Q

An example of a general long term fitness goal would be..

  1. doing 15 push ups
  2. lowering your BMI to 24
  3. lowering your risk of heart disease
  4. increasing the number of laps you can swim
A
  1. lowering your risk of heart disease
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7
Q

The recommended total duration for cardiorespiratory endurance training is ___ minutes per workout.

  1. 10-20
  2. 20-60
  3. 60-120
  4. 100-150
A
  1. 20-60
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8
Q

Stretching should be done

  1. to a point of slight muscular tension
  2. when muscles are cool
  3. with only 1 repetition
  4. for no more than 10 seconds per repetition
A
  1. to a point of slight muscular tension
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9
Q

Participating in a class aerobics on monday, a spinning class on Wednesday, and a lap swimming on Friday is an example of what training technique for endurance?

  1. interval training
  2. periodization
  3. cross-training
  4. cycle training
A
  1. cross-training
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10
Q

Which of the following is an appropriate guideline for older people?

  1. skip warm-up and cool-down sessions.
  2. focus mainly on strength training
  3. include resistance, endurance, and flexibility
  4. limit fluid intake to avoid frequent bathroom stops.
A
  1. include resistance, endurance, and flexibility
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11
Q

T or F

Men have a higher percentage of essential fat then women.

A

False

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12
Q

T or F

Most of the fat in the body is stored in fat cells called adipose tissue.

A

True

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13
Q

T or F

nearly 90% of causes of type 2 diabetes could have been prevented with healthy lifestyle choices.

A

True

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14
Q

T or F

A women with less than 22% of total body weight as fat is at risk for amenorrhea and loss of bone mass.

A

False

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15
Q

T or F

Total waist measurement over 37.5 inches is associated with an increase risk of disease for men.

A

False

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16
Q

One possible explanation for the increase in obesity among Americans over the past 40 years is

  1. fewer meals eaten outside the home
  2. less time spent in sedentary work
  3. lower consumption of fast food.
  4. increased portion sizes
A
  1. increased portion sizes
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17
Q

Which of the following is not a factor in the development of type 2 diabetes

  1. age
  2. obesity
  3. a diet high in monosaturated fat
  4. physical activity
A
  1. a diet high in monosaturated fat
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18
Q

Type 2 diabetes

  1. occurs in 50% of people diagnosed with diabetes
  2. is best prevented by eating healthy diet and physical activity
  3. always requires insulin injections as a method of treatment.
  4. has obvious symptoms in the early stages.
A
  1. is best prevented by eating a healthy diet and physical activity
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19
Q 
A man may experience muscle wasting and fatigue if his percentage of body fat is less than 
1. 3-5
2. 8-12
15-20
20-50
A
  1. 3-5
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20
Q

There is an error range of +- ___for skinfold measurements.

  1. 2%
  2. 11%
  3. 4%
  4. 7%
A

4%

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21
Q

T or F

flexibility is not an adaptable fitness component

A

false

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22
Q

T or F

several recent studies have shown an inverse relationship between physical activity and the risk for bone fractures

A

True

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23
Q

T or F

nerve roots in the spine are the key component of intervertebral disks.

A

False

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24
Q

T or F

Smoking is a risk factor for low-back pain

A

true

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25
Q

T or F

Bed rest for 5 to 10 days is recommended in cases of acute back pain.

A

false

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26
Q

Which of the following is a proprioceptor

  1. collagen
  2. elastin
  3. nerve
  4. titin
A
  1. nerve
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27
Q

Good flexibility has NOT been shown to convey

  1. improved performance in sports
  2. prevention of injuries
  3. prevention of muscle soreness
  4. improved body composition
A
  1. improved body composition
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28
Q

Which of the following is NOT a potential benefit of flexibility?

  1. relief of aches and pains
  2. maintenance of good posture
  3. increased relaxation
  4. improved energy production
A
  1. improved energy production
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29
Q

Which of the following statements about an appropriate goal for flexibility is true?

  1. it is the same for all people 2. it depends on individual fitness goals and choice of sports and activities
  2. the more flexibility, the better
  3. for non-athletes, no flexibility needed.
A
  1. it depends on individual fitness goals and choice of sports and activities
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30
Q

The stretching technique most commonly associated with injury is

  1. static stretching
  2. ballistic stretching
  3. proprioceptive neuromuscular facilitation
  4. active stretching
A
  1. ballistic stretching
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31
Q

What are the 7 components to making a fitness plan?

A
  1. set goals
  2. select activities (5 fitness components)
  3. set a target FITT
  4. set up a system of mini-goals and rewards
  5. include lifestyle physical activity in your program
  6. develop tools for monitoring your progress
  7. make a commitment
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32
Q

What are the different type of goals

A
  1. general and specific

2. long-term and short term

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33
Q

Use ____ _____ _____ to determine your goals

A

physical fitness assessments

34
Q

Activites should reflect each component from health related fitness, such as

A
  1. coardiorespiratory endurance
  2. muscular strength
  3. muscular endurance
  4. flexibility
  5. body composition
35
Q

To achieve your goals, the goals need to be ___

A

realistic

36
Q

For each goal you need to set a ___ ____

A

target date

37
Q

Where should you post you exercise and food log?

A

in a place where you will often see it as a reminder and incentive for your improvement

38
Q

Compare your results over time, preferable every __ months

A

3 months

39
Q

What is the final step to planning your program?

A

make a commitment

40
Q

Signing a _____ _____ is a way to accomplish making a commitment

A

personal contract

41
Q

What are the steps to putting your plan into action

A
  1. start slowly and increase fitness gradually
  2. find an exercise buddy
  3. ask for support from others
  4. vary your activites
  5. cycle the duration and intensity of your workouts
  6. adapt to changing environments and schedules
  7. expect fluctuations and lapses
  8. choose other healthy lifestyle behaviors
42
Q

Define Body composition

A

the body’s relative amounts of fat mass and fat-free mass

43
Q

essential fats are ___ for normal body function

A

crucial

44
Q

3-5% of total body weight in males or females?

A

Males

45
Q

fat is what percent of total body weight?

A

8-12%

46
Q

Why is the percent higher in women?

A

It is due to fat deposits in the breasts, uterus, and other sex specific sites

47
Q

Where is most fat stored?

A

In fat cells under the skin and around major organds

48
Q

Define Overweight:

A

total body weight about the recommended range for good health; ranges are set by population scales

49
Q

Define Obesity

A

more serious degree of overweight, characterized by excessive accumulation of body fat

50
Q

How much has the prevalence of obesity increased from the 1960’s?

A

it was 13% not it is 34%

51
Q

How much does obesity reduce life expectancy?

A

10-12 years

52
Q

What problems associated with very low levels of body fat?

A

less than 8-12% in women and 3-5% in males

amenorrhea and loss of bone mass

53
Q

Distribution of body fat is an important indicator for what?

A

health

54
Q

What are the two recognizable body shapes?

A

Pear (fat stored in the hips, thighs, butt)

apple ( fat stored in the abdominal region)

55
Q

Excessive fat in the abdominal region increases the risk of many disease such as;

A
  • diabetes
  • heart disease
  • stroke
  • certain cancers
  • early mortality
56
Q

Define Flexibility

A

the ability of a joint to move through its normal range of motion

57
Q

flexibility is joint specific, what does that mean?

A

that you must work all major joints, not just a few

58
Q

Define Static Flexibility

A

ability to hold an extended position at one end in a joint’s range of motion

59
Q

What type of flexibility is dependent on your ability to tolerate stretched muscles, joint structure, and tightness of connective tissue?

A

Static flexibility

60
Q

Most assessment tests are based on what type of flexibility?

A

Static flexibility

61
Q

Dynamic Flexibility

A

ability to move a joint through its range of motion with little resistance

62
Q

Dynamic flexibility is import for what

A

daily activities and sports

63
Q

Flexibility of a joint is affected by what?

A

Joint structure, muscle elasticity and length, and the nervous system

64
Q

types of joint structures ( cannot be changed)

A
  • hinge joint
  • ball and socket
  • heredity plays a part in joint and structure and flexibility
65
Q

Components of muscle elasticity and length

A
  • collagen
  • elastin
  • elastic elongation
  • plastic elongation
66
Q

Components of the nervous system

A
  • propriceptors

- propreioceptive neuromuscular facilitation

67
Q

Benefits of Flexibility

A
  • joint health
  • prevention of low-back pain and injuries
  • relief of aches and pains
  • relief of muscle cramps
  • improved body position and strength for sports
  • maintenance of good posture and balance
  • relaxation
68
Q

How can you achieve flexibility?

A

By performing stretching exercises regularly and by using a variety of stretches and stretching techniques

69
Q

Types of stretching techniques

A
  • static stretching
  • ballistic stretching
  • dynamic (functional) stretching
  • proprioceptive neuromuscular Facilitation (PNF)
  • passive vs. active stretching
70
Q

What percent of americans experience lower back pain?

A

85%

71
Q

lower back pain is a result of:

A
  • weak and inflexible muscles
  • poor posture
  • poor body mechanics during activites
72
Q

Function/ structures of the spine

A
  • provides structural support for the body
  • surrounds and protects the spinal cord
  • supports body weight
  • serves as attachment site for muscles, tendons, ligaments
  • allows movement of neck and back in all directions
73
Q

Core muscles include:

A

-abdomen, pelvic floor, sides of trunk, back, butt, hip and pelvis

74
Q

there are how many muscles that attach to the ribs, hips, spinal column, and other bones in the trunk of the body?

A

29

75
Q

What do core muscles do?

A

stabilize the spine and help transfer force between the upper body and lower body

76
Q

Lack of core muscle fitness can result in what?

A

unstable spine and stress muscles and joints

77
Q

Causes of back pain

A
  • back pain can occur at any point along the spine

- any excessive stress upon the spinal column

78
Q

risks factors of back pain

A
  • greater than 34 years old
  • degenerative diseases (arthritis or osteoparosis)
  • family or personal history
  • sedentary lifestyle
79
Q

Underlying causes of back pain include:

A
  • poor muscle endurance and strength
  • excessive body weight
  • poor posture or body position at rest
  • poor posture body mechanics during activity
  • previous injuries
80
Q

How to prevent low-back pain

A
  • maintain a healthy weight
  • stop smoking
  • reduce stress
  • avoid sitting, standing, or working in the same position for too long
  • use supportive seat
  • warm up thoroughly before exercising
  • progress gradually when improving strength and fitness
81
Q

Symptoms of acute back pain:

A
  • pain
  • muscle spasms
  • stiffness
  • inflammation
82
Q

Treatment for acute back pain:

A
  • apply heat or cold
  • over the counter, anti-inflammatory medication
  • gentile flexibility
  • bed rest
  • see physician

Dynamic Fitness (1 decks)

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