Health Chapter 13

Front 1

To improve your healthy, you must exercise vigorously for at least 30 mins straight, 5 or more days per week.
True/ false

Back 1

False

Front 2

Which is considered a form of cardiorespiratory endurance exercise?
A.walking
B.Swimming
C. aerobic dancing

Back 2

All 3

Front 3

Developing strength in the trunk muscles is the most important way to prevent low- back pain.
True/false

Back 3

False

Front 4

The terms physical activity and exercise mean the same thing?
True/false

Back 4

False

Front 5

Which principle of fitness states that when you stop exercising you can lose up to 50% of fitness improvements in 2 months?
A. FITT
B. reversibility
C. Progressive overload

Back 5

B. reversibility

Front 6

The body's ability to respond or adapt to the demands and stress of physical effort

Back 6

Physical fitness

Front 7

What are the 5 components to health related fitness?

Back 7

cardiorespiratory endurance
muscular endurance
muscular strength
flexibility
body composition

Front 8

The ability of the body to perform prolonged, large muscle, dynamic exercise at moderate to high levels of intensity

Back 8

Cardiorespiratory endurance

Front 9

The lungs ability to transfer oxygen to blood. The hearts ability to pump blood.
The nervous system ability to regulate blood.
The muscles ability to use oxygen and energy are all components that determine what?

Back 9

Cardiorespiratory endurance

Front 10

Aerobic capacity.
The maximal oxygen consumption.
Measured using a graded exercise test and a respirator

Back 10

VO2 max

Front 11

If you have a low cardiorespiratory endurance, what could happen?

Back 11

Heart attack, diabetes, strokes, cancer, depression, and anxiety

Front 12

The amount of force a muscle can produce with a single maximum effort

Back 12

Muscular strength

Front 13

Muscular strength depends on what?

Back 13

the size of the muscle and the ability of nerves to stimulate muscles

Front 14

The ability of a muscle or group of muscles to remain contracted or to contract repeatedly for a long period of time

Back 14

Muscular endurance

Front 15

These factors contribute to what?
Size of muscle cell
Ability of muscle to store fuel
and blood supply to muscle

Back 15

Muscular endurance depends on these

Front 16

The ability to move joints though full range of motion

Back 16

Flexibility

Front 17

______ depends on joint structure, length and elasticity of connective tissues, and nervous system activity

Back 17

Flexibility

Front 18

The proportion of fat and fat- free mass (muscle, bone, and water) in the body

Back 18

Body composition

Front 19

High body fat can lead to what?

Back 19

heart disease, high blood pressure, stroke, joint problems,diabetes, cancer, and back pain

Front 20

Physical abilities that contribute to performance in a sport or activity, including speed, power, agility, balance, coordination, and reaction time

Back 20

Skill- related fitness

Front 21

The ability to perform a movement in a short period of time

Back 21

Speed

Front 22

The ability to exert force rapidly, based on a combination of strength and speed

Back 22

Power

Front 23

The ability to change the body's position quickly and accurately

Back 23

Agility

Front 24

The ability to maintain equilibrium while moving or stationary

Back 24

Balance

Front 25

The ability to perform motor tasks accurately and smoothly using body movements and the senses

Back 25

Coordination

Front 26

The ability to respond quickly ro a stimulus

Back 26

Reaction time

Front 27

Any body movement carried out by the skeletal muscles and requiring energy
Arranged on continuum based on amount of energy they require

Back 27

Physical activity

Front 28

Planned, structured, repetitive movement of the body intended to improve or maintain physical fitness

Back 28

Exercise

Front 29

Physical fitness depends on what?

Back 29

Genetics and Behavior

Front 30

How much physical activity is recommended for adults per week?

Back 30

30 minutes of moderate- vigorous activity 5 days per week

Front 33

The ability to change the body's position quickly and accurately

Back 33

Agility

Front 34

The ability to maintain equilibrium while moving or stationary

Back 34

Balance

Front 35

The ability to perform motor tasks accurately and smoothly using body movements and the senses

Back 35

Coordination

Front 36

The ability to respond quickly ro a stimulus

Back 36

Reaction time

Front 37

Any body movement carried out by the skeletal muscles and requiring energy
Arranged on continuum based on amount of energy they require

Back 37

Physical activity

Front 38

Planned, structured, repetitive movement of the body intended to improve or maintain physical fitness

Back 38

Exercise

Front 39

Physical fitness depends on what?

Back 39

Genetics and Behavior

Front 40

How much physical activity is recommended for adults per week?

Back 40

30 minutes of moderate- vigorous activity 5 days per week

Front 41

How many days of strength building are needed?

Back 41

2 days per week

Front 42

From a telephone health survey, about how many Americans get moderate activity, vigorous activity, and no activity?

Back 42

Moderate activity= 50%
Vigorous activity= 30%
No activity= 25%

Front 43

How much physical activity should children get?

Back 43

60 minutes of moderate- vigorous activity 5 days/ week (ideally 7)

Front 44

Recent stats show that how many girls and boys got the recommended 60 mins/ day off physical activity and how many didnt?

Back 44

Participated: Girls=30% Boys= 45%
Didnt participate: Girls= 30% Boys= 17%

Front 45

These are all benefits of what? Improving health and wellness, more efficient metabolism, manage weight, improve physical fitness, reduce stress, disease prevention, improved psychological wellness, improved immune function, and improved wellness of life

Back 45

Benefits of exercise

Front 46

At what age should men and women get checked before beginning an exercise program?

Back 46

Men= 40 and Women= 50

Front 47

Specificity, progressive overload, reversibility, and individual differences are all components of what?

Back 47

The basic principles of physical training

Front 48

What t=does the acronym FITT stand for?

Back 48

Frequency (how often)
Intensity (how hard)
Time (duration)
Type (mode of exercise)

Front 49

The training principle that fitness improvements are lost when demands on the body are lowered
Lose 50% in 2 months

Back 49

Reversibility

Front 50

For cardiorespiratory endurance exercises what is the Frequency, Intensity, and Time?

Back 50

Frequency: 3-5 days a week
Intensity: target heart rate or VO2 max
Time: 20-60 mins

Front 51

What are the 2 types of muscular strength and endurance?

Back 51

Isometric exercises and Isotonic exercises

Front 52

The application of force without movement

Back 52

Isometric (static) movement

Front 53

The application of force with movement

Back 53

Isotonic (dynamic) exercises

Front 54

For muscular strength and endurance what is the Frequency, Intensity, and Time?

Back 54

Frequency: 2-3 days a week
Intensity: amount of weight
Time- reps of 8-12

Front 55

Stretching should be performed _________not _______.

Back 55

Statically not ballistically

Front 56

For Flexibility what is the Frequency, Intensity, and Time?

Back 56

Frequency: 2-3 days a week
Intensity: pleasant, mild stretch
Time: 15-30 sec. and 2-4 reps