EXAP 2 PT 2 Flashcards
Lean body tissue _____ with inactivity.
Decreases
To effectively lose weight, aerobic exercise should be performed at least _____ times each week.
3-5
Long-term strength training often increases _____.
Increase lean muscle mass (by as much as 200 %) Lose fat Increase resting metabolic rate Lose weight > Resistence
Calculate the expected calories required to perform 30 minutes of strength training by a 100 pound male.
.05 x Time (30) x BW (100) = 150 (CHECK THIS ANSWER, NOT SURE IF CORRECT EQUATION)
True or False
Muscular endurance is best improved by performing 1 set of 1 repetition
FALSE; 15-25 reps
True or False
When people think that they are a product of the environment, they employ the helplessness barrier of change.
FALSE; Preconditioned cultural beliefs.
True or False
Muscular strength is best improved by performing 1 set of 1 repetition.
FALSE; 1-6 repetitions
True or False
Self-reevaluation is defined as determining accomplishments and rewriting goals.
True
True or False
Aging lowers the metabolism
True
True or False
Adding a pound of muscle changes metabolism by about 75 Calories each day.
FALSE; 35 Calories per Day
Name the safety mechanisms, part of the skeletal muscle and nervous system, that function to limit the amount of weight (tension) lifted
Golgi tendon organ
Energy necessary for cell function is produced by the cell:
Mitochondria
Determine recommended body weight with the information given: current body weight= 150 pounds; current percent body fat = 30%; desired percent body fat= 20%
Fat Weight = Body Weight x Percent Body Fat = 45
Lean Body Mass = BW - FW = 150 - 45 = 105
Reccomended Body Weight = LBM / (1 - Desired Percent Body Fat) = 105 / 1-.2 = 131.25
The cardiovascular training zone for a well-trained 50-year-old male with a resting heart rate of 70 bpm is
well - trained cardio: 60 - 90% MHR - 207- .7 x 50 = 172 MHR - RHR = HRR = 172 - 70 = 102 .6 x 102 + 70 = 131.2 .9 x 102 + 70 = 161.8
A reasonable beginning cardiorespiratory endurance heart rate training zone for an unfit 20-year-old person with a 100 bpm HRR is _____ beats per minute.
Beginning cardio: 30-40% MHR = 207 - (.7 x 20) = 193 RHR = MHR - HRR = 193 - 100 = 93 .3 x 100 + 93 = 123 .4 x 100 + 93 = 133
Slow-Twitch muscle fibers are ____________________.
muscle fibers with greater aerobic potential and slower speed of contraction.
Strength-training method in which muscle contraction produces little or no movement.
Isometric.
Heart rate reserve (HRR) is calculated by:
the difference between maximal heart rate and resting heart rate.
What foods are high in saturated fats?
pizza, burgers, fried foods, fast food, etc.
To lower LDL Cholesterol. total daily fiber intake must be in the range of________
25-38 grams
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.
32 beats per minute.
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.
50 beats per minute.
Define “Reverse Cholesterol Transport”.
A process in which HDL molecules attracts cholesterol and carry it to the liver where it is changed to bile, eventually excreted in stools.
Generally, to reap health benefits, one should exercise at least a total of _____ minutes each session.
30 minutes each session.
_____ wellness involves the ability to understand your own feelings.
Emotional wellness
The Harvard alumni study found that cardiovascular deaths decreased when individuals that used more than _____ calories per week in physical activity.
1,000-3,000 calories per week in physical activity.
A health-related physical fitness component is:
fitness program that is pre-scribed to improve the individuals own health. (Eg: body composition, flexibility, cardiorespiratory endurance, muscular fitness.)
Energy necessary for cell function is produced by the cell:
Glucose which is turned into ATP
Suggested intensity for beginning unfit individuals is at _____ percent HRR.
30 to 40%
Increases in VO2max are best realized for fit individuals at an intensity of:
60%-85%
HRmax is estimated by:
207-(.7 X age)
More than _____ percent of the adult United States population have some form of heart or blood vessel disease.
30-35%
Each year, about _____ people in the United States have a heart attack.
935,000 people
About _____ percent of all deaths in the United States were attributable to cardiovascular disease.
30%
Approximately _____ percent of deaths from coronary heart disease in people under 65 occur during the first heart attack.
83%
Condition in which the arteries that supply the heart muscle are narrowed by fatty deposits.
Coronary artery disease
The benefits of cardiovascular training include all but one the following
decrease in BP, BW, Cholesterol, Glucose
The risk of cardiovascular death is greater in
30 minutes long
The major risk factors, which can lead to cardiovascular disease and are controllable are:
pressure, high cholesterol
An average blood pressure is around:
120/80
Inner lining of the blood vessel wall is called:
120/80
Inner lining of the blood vessel wall is called:
endothelium
The cardiovascular training zone for a well-trained 50-year-old male with a resting heart rate of 70 bpm is between
207-(.750)=MHR 172, 172-70=HRR 102, RHR 70, (.6102)+70=131, (.85*102)+70=157; 131-157 BPM
In the heat, 6-8 ounces of fluids should be consumed every _____ minutes.
15-20 minutes.
The United States ranks between _____ of the nations in the world in life expectancy.
28th
Life expectancy in the United States is significantly affected by a low level of:
activity, diet.
Planned, structured, and repetitive bodily movement to improve or maintain one or more of the components of fitness is called:
exercise
A more efficient cardiovascular system is indicated by
ability of the lungs, heart, and blood vessels to deliver and utilize oxygen.
For older people and those beginning an aerobic exercise program, exercising at 40 to 50% of heart rate reserve is
low
Atherosclerosis is primarily caused by high:
fatty cholesterol deposit in walls of arteries leading to formation of plaque. (eg: tobacco,high blood pressure)
Bodily movement produced by skeletal muscles; requires expenditure of energy and produces progressive health benefits best describes.
Physical activity
And, structured, and repetitive body movement to improve or maintain one or more of the components of fitness is called:
Exercise
A hypertensive blood pressure is around:
> 140/90
Physical inactivity is more prevalent in______?
in women than men, less educated, impoverished, elderly
The most important component of Health Related Fitness
Flexibility
Life expectancy for a child born in the United States at the beginning of the 20th century was between
47
Brisk walking reduces the incidence of stroke by _______ percent.
30%
ACSM recommends that diabetics:
to exercise & to engage in physical activity
Moderate aerobic activity & weight training are recommended for individuals with Type 2 Diabetes? (True or False)
True
For individuals with Type 2 Diabetes, resistance training should be between 50-80% of maximum? (True or False)
True
Increase blood glucose interferes with fat metabolism leading to atherosclerosis? (True or False)
True
Type 2 diabetes accounts for 90% of all cases of diabetes? (True or False)
True
