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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
Q

Energy necessary for cell function is produced by the cell:

A

ATP

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26
Q

Suggested intensity for beginning unfit individuals is at ____ % HRR

A

40%- 50%

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27
Q

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

A

85%

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28
Q

More than ____ percent of adult US population have some form of heart or blood vessel disease.

A

32%

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29
Q

Each year about ____ people in the US have a heart attack

A

935,000 - 1.3 million

30
Q

About ___ percent of all deaths in the US were attributable to cardiovascular disease

31
Q

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

A

80% or 83%

32
Q

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

A

Coronary Heart Disease

33
Q

The risk of cardiovascular death is greater in

A

Native americans, rural african americans, inner city poor, minority men.

34
Q

The frequency for aerobic exercise should be …

A

2 hours and 30 mins a week

35
Q

The 2 controllable and major risk factors of cardiovascular disease are…

A

Body weight

Glucose levels

36
Q

An average blood pressure is around..

A

80 to 120 mm

37
Q

Inner lining of the blood vessel wall is called…

A

endothelial

38
Q

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

39
Q

In the heat, 6-8 ounces of fluids should be consumed every______

A

15-20 minutes

40
Q

The US is ranks between ______ of the nations in the world for life expectancy

A

20th and 30th

41
Q

Life expectancy in the US is significantly affected by the low level of…

A

Health care

Genetics

42
Q

Planned, structured, and repetitive body movement to improve or maintain fitness is….

43
Q

A more efficient cardiovascular system is indicated by …

44
Q

For older people and those beginnng in aerobic exercise programs, exercising at 40 to 50 % heart rate reserve is …

A

Low exercise intensity

45
Q

Atherosclerosis is primarily caused by high…

A

Cholesterol and BP

46
Q

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

A

Physical activity

47
Q

A hypertensive blood pressure is around…

48
Q

Physical inactivity is more prevalent in ….

A 
Women than men
Minority than whites
Older than younger
Less affluent than more 
less educated than more
49
Q

The most important component of health related fitness is

A

cardiorespiratory endurance

50
Q

Life expectancy for a child born in the US at the beginnign of the 20th century was between ______

51
Q

Brisk walking reduces the incidence of stroke by

52
Q

ACSM recommends that diabetics

A

Exercise regularly

53
Q

Moderate aerobic activity and weight training are recommended for individual with type two diabetes?

54
Q

For individuals with type two diabetes, resistance training should be between 50%-80% of maximum

55
Q

Increase blood glucose interferes with fat metabolism leading to atherosclerosis

56
Q

Type two diabetes accounts for 90% of all cases of diabetes

57
Q

Women with a high level of fitness suffer less cardiovascular disease than men

58
Q

Exercise decreases insulin sensitivity among diabetics

59
Q

Aging lowers the metabolism

60
Q

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

61
Q

Muscular endurance is best improved by performing ten sets of one repetition

62
Q

Adding a pound of muscle changes metabolism by about 75 calories a day

63
Q

Genetic predisposition toward heart disease has been clearly demonstrated

64
Q

Anaerobic exercise produces energy and ____ without oxygen

A

Contractions

65
Q

Define BESST

A 
Bicycle
Elliptical
Swimming
Stair master
Treadmill
66
Q

C-Reactive protein is a blo0d test measuring ____ in the blood

A

inflammation

67
Q

the 60-85% cardiovascular training zone for a 20 y.o. female with a resting heart rate of 70 bpm is between

68
Q

The 50 to 60 % cardiovascular training zone for a 60 y.o. male with a resting heart rate of 60 bpm is between

69
Q

The national institute of aging projects a decrease in life expectancy in the US for the coming decades

70
Q

The big 5 underlying causes of death in US

A 
Accidents
Chronic lower respiratory disease
Cancer
Cardiovascular diseases
Coronary Disease
71
Q

Exercise recovery time increases as a result of cardiorespiratory training

KINE 205 (2 decks)

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