Kine 205 Exam 1

Front 1

strength gains are achieved by ____ of muscle fibers

Back 1

increasing the force capability

Front 2

lifestyle and genetic variables that may lead to disease

Back 2

high blood pressure, physical inactivity, excessive body fat, and diabetes

Front 3

define FITT:

Back 3

the training variables in cardiorespiratory prescription: Frequency, Intensity, Type, Time

Front 4

overload can be accomplished by

Back 4

increase weight, increase repetitions, increase speed of contractions, decrease resting intervals

Front 5

to apply the SAID principle, strength training for the bench press is best accomplished using ____ exercises

Back 5

anaerobic

Front 6

name the substance released from the inner lining of the blood vessel which keeps blood vessels clean and healthy

Back 6

nitric oxide

Front 7

long-term strength training often increases _____

Back 7

muscle mass and resting metabolic rate

Front 8

a motor neuron

Back 8

attaches to muscle fibers

Front 9

highly trained athletes seeking the MAXIMUN strength development often work-out using ___RM

Back 9

1-6

Front 10

when performing resistance exercises to increase muscle tone and endurance, ____ sets per exercise are recommended

Back 10

2-5

Front 11

muscular endurance is best defined as

Back 11

the ability of a muscle to exert submaximal force repeatedly over time

Front 12

name the skeletal muscle protective mechanisms which function to limit maximum strength

Back 12

muscle spindle; Golgi tendon organ

Front 13

slow-twitch muscle fibers are

Back 13

fatigue resistant; aerobic work

Front 14

strength-training method in which muscle contraction produces little or no movement

Back 14

isometric training

Front 15

heart rate reserve (HRR) is calculated by

Back 15

subtracting resting heart rate from maximal heart rate

Front 16

what food are high in saturated fats

Back 16

meats, animal fat, lard, whole milk, cream, butter, cheese, ice cream, hydrogenated oils, coconut oil, palm oils

Front 17

to lower LDL cholesterol, total daily fiber intake must be in the range of

Back 17

25-38 grams

Front 18

a reasonable beginning cardiorespiratory endurance rate training zone for an unfit 20 year old person with a 100 bpm Hear Rate Reserve (HRR) is ____ beats per minute

Back 18

123-133

Front 19

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

Back 19

110-136

Front 20

define "Reverse Cholesterol Transport"

Back 20

HDL, or "good", cholesterol acts as a scavenger, removing cholesterol from the body and preventing plaque from forming in the arteries

Front 21

generally, to reap health benefits, one should exercise at least a total of _____ minutes each session

Back 21

30

Front 22

_____ wellness involves the ability to understand your own feelings

Back 22

emotional

Front 23

the Harvard alumni study found that cardiovascular deaths decreased when individuals that used more than ____ calories per week in physical activity

Back 23

2,000

Front 24

a health-related physical fitness component is

Back 24

cardiorespiratory endurance, muscular flexibility, muscular fitness, body composition

Front 25

energy necessary for the cell function is produce by the cell:

Back 25

mitochondria

Front 26

suggested intensity for beginning unfit individuals is at ______ percent HRR

Back 26

30-40

Front 27

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

Back 27

about 85% of HRR

Front 28

HRmax is estimated by

Back 28

207 - (age x 0.7)

Front 29

more than ___ percent of the United States' adult population have some form of heart or blood vessel disease

Back 29

35

Front 30

each year, about ____ people in the U.S. have a heart attack

Back 30

1 million

Front 31

about _____% of all deaths in the U.S. were attributable to cardiovascular disease

Back 31

32

Front 32

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

Back 32

80

Front 33

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

Back 33

Coronary Heart Disease (CHD)

Front 34

the benefits of cardiovascular training include all but one of the following:

Back 34

decrease blood pressure, decrease body weight, decrease cholesterol and glucose

Front 35

the risk of cardiovascular death is greater in

Back 35

native americans, rural African americans, inner city poor or minority men

Front 36

the frequency for aerobic exercise should be

Back 36

2 hrs 30 mins / week; or 30 mins for 5 days / week

Front 37

the major risk factors, which can lead to cardiovascular disease and are controllable are:

Back 37

blood pressure, high cholesterol, body weight, glucose

Front 38

an average blood pressure is around

Back 38

80-120mm

Front 39

inner lining of the blood vessel wall is called

Back 39

endothelium

Front 40

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

Back 40

130-160

Front 41

in the heat, 6-8 ounces of fluids should be consumed every ___ minutes

Back 41

15-20

Front 42

the U.S. ranks between ___ of the nations in the world in life expectancy

Back 42

20th-30th

Front 43

life expectancy in the U.S is significantly affected by a low level of

Back 43

activeness

Front 44

planned, structured, and repetitive bodily movement to improve or maintain one or more of the components of fitness is called

Back 44

exercise

Front 45

a more efficient cardiovascular system is indicated by

Back 45

circulatory system

Front 46

for older people and those beginning an aerobic exercise program, exercising at 40-50% of heart rate reserve is

Back 46

low exercise intensity level

Front 47

atherosclerosis is primarily caused by high

Back 47

cholesterol

Front 48

bodily movement produced by skeletal muscles, requires expenditure of energy and produces progressive health benefits describes

Back 48

physical activity

Front 49

a hypertensive blood pressure is around

Back 49

140/90mm

Front 50

physical inactivity is more prevalent in

Back 50

women, minority, older adults, less affluent, and less educated

Front 51

the most important component of Health Related Fitness

Back 51

cardiorespiratory endurance

Front 52

life expectancy for a child born in the U.S. at the beginning of the 20th century was between ____ years

Back 52

45-50

Front 53

brisk walking reduces the incidence of stroke by _____%

Back 53

20-30

Front 54

ACSM recommends that diabetics

Back 54

to exercise or engage in regular physical activities

Front 55

moderate aerobic activity & weight training are recommended for individuals with type 2 diabetes

Back 55

true

Front 56

for individuals with type 2 diabetes, resistance training should between 50-80% of maximum

Back 56

true

Front 57

increase blood glucose interferes with fat metabolism leading to atherosclerosis

Back 57

true

Front 58

type 2 diabetes accounts for 90% of all cases of diabetes

Back 58

true

Front 59

women with a HIGH LEVEL of fitness suffer less cardiovascular disease than men

Back 59

true

Front 60

exercise decreases insulin sensitivity among diabetics

Back 60

false

Front 61

aging lowers the metabolism

Back 61

true

Front 62

fast-twitch fibers generate more force than slow-twitch fiber

Back 62

true

Front 63

muscular endurance is best improved by performing 10 sets of 1 repetition

Back 63

true

Front 64

adding a pound of muscle changes metabolism by about 75 calories each day

Back 64

false

Front 65

genetic predisposition toward heart disease has been clearly demonstrated

Back 65

true

Front 66

anaerobic exercise produces energy and ___ without oxygen

Back 66

contractions

Front 67

select the answers that define the term BESST

Back 67

Bicycle, Elliptical, Stair Master, Swim, Treadmill

Front 68

c-reactive protein is a blood test measuring ____in the body

Back 68

inflammation

Front 69

the 60-85% cardiovascular training zone for a 20 year old female with a resting heart rate of 70 beats per minute is between

Back 69

143.8

Front 70

the 50-60% cardiovascular training zone for a 60 year old male with a resting heart rate of 60 beats per minute is between

Back 70

123

Front 71

the National Institute of Aging projects a decrease in life expectancy in the U.S. for the coming decades

Back 71

true

Front 72

the "big five" underlying causes of death in the U.S. are

Back 72

cardiovascular diseases, cancer, chronic lower respiratory disease, accidents, and others

Front 73

exercise recovery time increases as a result of cardiorespiratory training

Back 73

false