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KINE 205 > Midterm 1 Studyguide > Flashcards

Midterm 1 Studyguide Flashcards

1
Q

Strength gains are achieved by _____ muscle fibers

A

fast twitch

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2
Q

What are some stroke risk factors?

A

High Blood Pressure, Smoking, Execessive Stress, Drinking too much alcohol, Obesity

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3
Q

Define FITT.

A

Frequency, Intensity, Time of activity and Type of activity

It is used for cardiorespiratory health

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4
Q

Overload can be accomplished by increasing…

A

Weight, repetition, speed of contractions

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5
Q

What is the SAID principle?

A 
Specific Adaptation to Imposed Demands 
1. start basic/simple then move to advance/complex
2. slow to fast
3. low force to high force
4. short distance to long distance
5. bilaterally to unilaterally
6. gradually use the Overload Principle
(way to train body)
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6
Q

To apply the SAID principle, strength training for the bench press is best accomplished using ____ exercise

A

Isometric

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7
Q

Name of substance that keeps blood vessels clean and healthy

A

Nitric Oxide

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8
Q

Long term strength training often increases

A

lean muscle mass (200%)
Metabolic rate
Loss of weight and fat

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9
Q

Highly trained athletes seeking MAX strength development often workout using ____ RM

A

1-6 RM

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10
Q

For resistance exercises used to increase muscle tone and endurance, _____ set are recommended

A

2-5 sets

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11
Q

Muscular endurance is best defines as…

A

The ability of 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 Organs (GTO), Muscle Spindle

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13
Q

Slow-twitch muscle fibers are…

A

Muscle fibers with greater aerobic potential and slow speed contraction

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14
Q

name of 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

HRR = Maximal Heart Rate (MHR) - Resting Heart Rate (RHR)

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16
Q

What foods are high in saturated fats?

A

Meats, dairy (lard, cheese, milk, ice cream, butter, cream)

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17
Q

To lower LDL cholesterol, total daily fiber intake must be in the range…

A

25-38 grams

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18
Q

A reasonable beginning cardiorespiratory endurance heart rate training zone for an unfit 20 y.o. person with a 100 bpm HRR is _____ bpm

A

133 bpm

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19
Q

A reasonable beginning cardiorespiratory endurance heart rate training zone for an fit 30 y.o. person with a 126 bpm HRR is _____ bpm

A

126 - 68 (

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20
Q

Define “ Reverse Cholesterol Transport”

A

Process which HDL molecules attract cholesterol and carry it to the liver, where it is changed to bile and eventually excreted in the stool.

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21
Q

Generally, to reap the 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 wellness

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23
Q

The Harvard Alumni study found that Cardiovascular deaths decreases when individuals used more than ______ calories per week in physical activity

A

2,000

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24
Q

A health related physical component is…

A

Muscular strength and endurance
Cardiovascular endurance
Flexibility
Body composition

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25
Energy necessary for cell function is produced by the cell:
ATP
26
Suggested intensity for beginning unfit individuals is at ____ % HRR
40%- 50%
27
Increases in VO2max are best realized for fit individuals at an intensity of...
85%
28
More than ____ percent of adult US population have some form of heart or blood vessel disease.
32%
29
Each year about ____ people in the US have a heart attack
935,000 - 1.3 million
30
About ___ percent of all deaths in the US were attributable to cardiovascular disease
31.7%
31
Approximately _____ percent of deaths from coronary heart disease in people under 65 occur during the first heart attack
80% or 83%
32
Condition in which the arteries that supply the heart muscle are narrowed by fatty deposits
Coronary Heart Disease
33
The risk of cardiovascular death is greater in
Native americans, rural african americans, inner city poor, minority men.
34
The frequency for aerobic exercise should be ...
2 hours and 30 mins a week
35
The 2 controllable and major risk factors of cardiovascular disease are...
Body weight | Glucose levels
36
An average blood pressure is around..
80 to 120 mm
37
Inner lining of the blood vessel wall is called...
endothelial
38
The cardiovascular training zone for a well-trained 50 year old male with a resting heart rate of 70 bpm is between
f
39
In the heat, 6-8 ounces of fluids should be consumed every______
15-20 minutes
40
The US is ranks between ______ of the nations in the world for life expectancy
20th and 30th
41
Life expectancy in the US is significantly affected by the low level of...
Health care | Genetics
42
Planned, structured, and repetitive body movement to improve or maintain fitness is....
EXERCISE
43
A more efficient cardiovascular system is indicated by ...
g
44
For older people and those beginnng in aerobic exercise programs, exercising at 40 to 50 % heart rate reserve is ...
Low exercise intensity
45
Atherosclerosis is primarily caused by high...
Cholesterol and BP
46
Bodily movement produced by skeletal muscles; requires expenditure of energy and produces progressive health benefits best describes ...
Physical activity
47
A hypertensive blood pressure is around...
140/90 mm
48
Physical inactivity is more prevalent in ....
``` Women than men Minority than whites Older than younger Less affluent than more less educated than more ```
49
The most important component of health related fitness is
cardiorespiratory endurance
50
Life expectancy for a child born in the US at the beginnign of the 20th century was between ______
47 years
51
Brisk walking reduces the incidence of stroke by
40%
52
ACSM recommends that diabetics
Exercise regularly
53
Moderate aerobic activity and weight training are recommended for individual with type two diabetes?
True
54
For individuals with type two diabetes, resistance training should be between 50%-80% of maximum
True
55
Increase blood glucose interferes with fat metabolism leading to atherosclerosis
True
56
Type two diabetes accounts for 90% of all cases of diabetes
True
57
Women with a high level of fitness suffer less cardiovascular disease than men
True
58
Exercise decreases insulin sensitivity among diabetics
False
59
Aging lowers the metabolism
True
60
Fast-twitch fibers generate more force than slow-twitch fibers
True
61
Muscular endurance is best improved by performing ten sets of one repetition
True
62
Adding a pound of muscle changes metabolism by about 75 calories a day
FALSE
63
Genetic predisposition toward heart disease has been clearly demonstrated
True
64
Anaerobic exercise produces energy and ____ without oxygen
Contractions
65
Define BESST
``` Bicycle Elliptical Swimming Stair master Treadmill ```
66
C-Reactive protein is a blo0d test measuring ____ in the blood
inflammation
67
the 60-85% cardiovascular training zone for a 20 y.o. female with a resting heart rate of 70 bpm is between
143.8
68
The 50 to 60 % cardiovascular training zone for a 60 y.o. male with a resting heart rate of 60 bpm is between
123
69
The national institute of aging projects a decrease in life expectancy in the US for the coming decades
True
70
The big 5 underlying causes of death in US
``` Accidents Chronic lower respiratory disease Cancer Cardiovascular diseases Coronary Disease ```
71
Exercise recovery time increases as a result of cardiorespiratory training
FALSE

KINE 205 (2 decks)

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