Questions and Answers
The best exercise recommendation for adults is to ________.
find something they can and will do on a regular basis
Which of the following statements about exercise is not correct?
Your heart and lungs are the main organs of interest related to which type of activity?
Which of the following does Elizabeth need to do first in order to begin running again?
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Which of the following lists of leisure activities is considered aerobic activity?
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What is Yasmin's recommended 'training zone' heart rate?
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Which of the following is not a long-term benefit of aerobic exercise?
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One long-term benefit most closely associated with resistance training or weight-bearing activities is ________.
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In what ways could Mike's yoga class help improve his physical fitness?
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Which exercises would you recommend to a friend who wants to improve her cardiovascular health?
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In response to exercise, which chemical is produced that helps people feel better?
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Exercise provides which of the following benefits?
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Which type of stretching helps warm up the muscles that you will be using during your exercise?
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The ability to lift or resist weight once is called which of the following?
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The fitness of which two organs is improved the most by doing aerobic exercise?
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Which of the following is an important guideline Andrea should follow as she starts exercising?
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According to your reading, adults should participate in muscle-strengthening activities at least ________ day(s) per week, as part of their normal exercise plans.
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Which type of stretching includes holding a position and counting to ten to help cool down your muscles?
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The warm-up phase of a workout ________.
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An example of bone-strengthening exercise is ________.
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Which hormonal supplement has been used to improve muscle mass but has numerous side effects and should be avoided?
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Mariyah finishes her workout with a series of toe touches, quadriceps stretches, and calf stretches. What kind of stretching is she using?
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How can muscle-strengthening exercises help you lose weight?
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Which of the following is a possible negative consequence of using anabolic steroids?
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Elijah runs a slow lap around the track before each soccer game. What kind of stretching is he using?
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Which of the following activities is best described as aerobic?
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Which of these statements describes the effect of exercise on breathing?
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Push-ups would be an example of which type of activity?
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Study Notes
Exercise and Physical Activity
- Power sprints are not suitable activities to conclude a workout.
- Adults should engage in an exercise routine they can maintain consistently.
Effects of Exercise
- Exercise decreases body fat, strengthens the heart, and improves blood circulation, but it does not slim bones.
- Aerobic activities primarily target the heart and lungs.
Post-Injury Guidelines
- After an injury, it's essential to consult a doctor before resuming physical activity.
Aerobic Activities
- Examples of aerobic activities include hiking, canoeing, and in-line skating.
- Recommended "training zone" heart rate for a healthy thirty-two-year-old is 122 to 150 bpm.
Resistance and Strength Training
- Lifting weights effectively improves physical strength and muscle tone.
- Aerobic exercise offers long-term benefits like a healthier heart and improved blood circulation but does not cause increased emotional stress.
Additional Benefits of Exercise
- Resistance training is linked to improved oxygenation to muscles.
- Yoga can enhance flexibility.
- Adults should aim for muscle-strengthening activities at least two days a week.
Hormones and Chemicals
- Endorphins, produced during exercise, contribute to a better mood.
Stretching Types
- Dynamic stretching prepares muscles for exercise, while static stretching aids in cool down and flexibility.
- Bone-strengthening exercises include weight lifting and gymnastics.
Muscle and Weight Management
- Maintaining muscle tissue requires more energy than fat tissue, aiding in weight management.
Anabolic Steroids and Their Effects
- Anabolic steroids are synthetic testosterone and can cause changes in secondary sex characteristics.
- They should be avoided due to severe side effects.
Warm-Up and Cool Down
- Comprehensive warm-ups include preparing muscles and may involve light jogging.
- Activities like dynamic stretching, as used by Elijah during warm-ups, are critical for injury prevention.
Breathing and Exercise
- During exercise, the breathing rate increases to enhance oxygen flow to muscles.
Aerobic vs. Non-Aerobic Activities
- Aerobic activities include brisk walking, dancing, cycling, and running; sit-ups are not classified as aerobic.
- Push-ups are categorized as muscle-strengthening activities.
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Description
Test your knowledge on the effects and guidelines of exercise. This quiz covers various aspects of physical activity, including aerobic exercises, resistance training, and post-injury recommendations. Get ready to learn more about maintaining a healthy exercise routine!
