Amador Review: Chapters 6 and 7

Questions and Answers

Which of the following are examples of anaerobic exercises? (Select all that apply)

Sprinting (correct)

Heavy weight training (correct)

Cycling (correct)

Jumping (correct)

Which of these developments have led to sedentary lifestyles? (Select all that apply)

Play consoles (correct)

Phones (correct)

Bicycles

Television (correct)

When is your blood pressure considered to be high?

140-159

What are the normal ranges for an adult's resting heart rate?

60-100 beats per minute Signup and view all the answers

How do you calculate your target heart rate zone?

Count your pulse for 10 seconds and multiply by 6 to find your beats per minute. Signup and view all the answers

What is considered to be normal blood pressure?

More than 120 over 80 and less than 140 over 90 Signup and view all the answers

List some benefits of aerobic training.

Strengthens heart and lungs, lowers cholesterol, reduces risk of type 2 diabetes, improves immune function. Signup and view all the answers

How is cardiorespiratory endurance determined?

By measuring VO2 max. Signup and view all the answers

What are the five tests used to measure cardiorespiratory fitness?

Treadmill Stress Test, Spirometry, Exercise Tests, Lung Diffusion Testing Signup and view all the answers

List some areas that a well-planned strength program can improve.

N/A Signup and view all the answers

List the dangerous effects from using anabolic steroids.

Acne, breast development in men, heart attacks, liver cancer. Signup and view all the answers

Define repetitions.

The action of repeating something. Signup and view all the answers

Weight lifting is considered to be what type of exercise?

Endurance training and strength training. Signup and view all the answers

Which is the most important health-related component of physical fitness in older adults?

Nutrition and exercises. Signup and view all the answers

List the common side effects of using anabolic steroids for both males and females.

High blood pressure, heart attack, stroke. Signup and view all the answers

Every pound of muscle tissue increases resting metabolism by how many calories?

50 calories a day. Signup and view all the answers

What is muscular endurance?

The ability of a muscle to sustain repeated contractions against resistance. Signup and view all the answers

What happens during an eccentric muscle contraction?

The muscle is activated and it is trying to shorten. Signup and view all the answers

Define the overload principle.

A basic training concept in sports fitness. Signup and view all the answers

Define set.

Putting or laying something in a specified place or position. Signup and view all the answers

How long should a muscle rest following a workout to allow recovery?

At least 48 hours. Signup and view all the answers

Strength is a great value in improving which of the following?

Muscle mass. Signup and view all the answers

List the ways a strength training program can improve quality of life.

N/A Signup and view all the answers

Muscle tissues do not have a role in metabolic processes.

False Signup and view all the answers

Study Notes

Anaerobic Exercises

Anaerobic exercises include heavy weight training, sprinting (running or cycling), and jumping.

Sedentary Lifestyles

Technological developments contributing to sedentary lifestyles include game consoles, TVs, phones, computers, and iPads.

Blood Pressure

High blood pressure is classified as a reading between 140-159 mmHg.
Normal blood pressure is defined as more than 120 over 80 mmHg but less than 140 over 90 mmHg.

Heart Rate

A normal resting heart rate for adults ranges from 60 to 100 beats per minute.
Target heart rate zone is determined by calculating 50% to 85% of maximum heart rate.

Cardiorespiratory Endurance

VO2 max is the most valid measure of cardiorespiratory fitness, assessing the heart, lungs, and blood's capacity to transport and utilize oxygen during exercise.
Tests for measuring cardiorespiratory fitness include Treadmill Stress Test, Spirometry, Exercise Tests, and Lung Diffusion Testing.

Strength Training Benefits

A well-planned strength training program can improve various physical capabilities.
Muscular endurance refers to a muscle’s ability to sustain repeated contractions against resistance over time.

Anabolic Steroids

Abuse of anabolic steroids leads to dangerous side effects, including high blood pressure, heart attacks, liver cancer, acne, and breast development in men.
Common side effects are applicable to both males and females.

Muscle Tissue and Metabolism

Each pound of muscle tissue increases resting metabolism by approximately 50 calories per day.

Exercise Recovery

Muscles should ideally rest for a minimum of 48 hours after a workout to allow for optimal recovery due to potential delayed soreness.

Overload Principle

The Overload Principle is a fundamental concept in sports fitness training that emphasizes the necessity of challenging the body for improvement.

Repetitions and Sets

Repetitions refer to the act of repeating a specific exercise movement.
A set is defined as a specified number of repetitions performed in a workout.

Quality of Life

Strength training programs can significantly enhance overall quality of life, particularly through the improvement of muscle mass.

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Description

This quiz covers key concepts from chapters 6 and 7 of the Amador text, focusing on anaerobic exercises and the impact of technology on lifestyle. Test your knowledge on examples of anaerobic activities and modern sedentary habits. Perfect for reviewing essential material effectively.