Questions and Answers
Intensity as part of the FITT principle refers to the duration of a workout or activity.
False
Research suggests that exercising 60 minutes per week while eating less fat could prevent or delay the onset of type 2 diabetes.
False
A common obstacle to physical activity reported by college students is enjoyment of screen time and technology.
True
Regular physical activity reduces the risk of metabolic syndrome.
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A person's metabolic rate is elevated for several hours after a vigorous workout.
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Regular physical activity has been noted to increase stress, resulting in a negative impact on mental health.
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Aerobic capacity determines the functional status of the cardiorespiratory system.
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Target heart rate refers to the maximum heart rate you can achieve during exercise.
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The amount of rest between exercise sessions is not important in regard to effective strength-training.
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The effects of strength training are specific to the muscles exercised.
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Flexibility refers to the ability to move rapidly on demand.
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The safest exercises for improving flexibility involve stretch-and-bounce movements.
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The array of stretching and strengthening exercises associated with yoga are expressed as asanas, or postures.
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At least five minutes of your workout should be devoted to warming up; cooling down and stretching at the end of your workout are optional.
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Traumatic injuries result primarily from cumulative, day-after-day stresses placed on body parts.
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If pain is felt on the ball of the foot, at the heel, or both, the problem might be plantar fasciitis.
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If you strain a muscle during exercise, you should put a heat pack on it when you get home to ease the pain and promote healing.
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To elevate an injured limb means to raise the affected area to a level above the heart.
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To become accustomed to working out in heat more quickly, you should wear extra layers of clothing and exercise during the hottest part of the day.
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Hypothermia only occurs if you are exposed to temperatures below freezing.
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The body uses stored glycogen for fuel when you are physically active.
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The ability to perform moderate to vigorous levels of physical activity on a regular basis without excessive fatigue constitutes physical fitness.
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Physical activity incorporates all body movements produced by the skeletal and cardiac muscles that result in increased energy expenditure.
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Flexibility is the ability to move joints freely through their full range of motion.
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Body composition is the relative proportions and distribution of fat and lean tissue in the body.
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An elliptical trainer (also called an elliptical machine) is an exercise machine that simulates climbing stairs on two moving platforms.
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An lightweight, inflatable ball made of burst-resistant vinyl that can be used to strengthen core muscles or improve flexibility is called a medicine ball.
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What is physical activity?
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What is exercise?
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If the number of adults meeting the 2008 physical activity guidelines increased by 25%, there would be __ million fewer deaths per year and life expectancy would __.
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In the US, physical inactivity is responsible for __% of cases of coronary heart disease.
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In the US, physical inactivity is responsible for 8.3% of type 2 diabetes.
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In the US, physical inactivity is responsible for __% of cases of breast cancer.
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In the US, physical inactivity is responsible for __% of cases of colon cancer.
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In the US, physical inactivity is responsible for __% of deaths.
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What is physical fitness?
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What are health-related attributes?
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What is cardiorespiratory fitness?
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What is aerobic exercise?
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What is muscular strength?
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What is muscular endurance?
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What is flexibility?
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What does body composition refer to?
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Which of the following is a correct definition of exercise?
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The ability to perform moderate to vigorous physical activities on a regular basis and to complete daily tasks without undue fatigue demonstrates?
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Aerobic literally means?
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The ability of the heart, lungs, and blood vessels to supply oxygen to skeletal muscles during sustained physical activity is?
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The fitness of a person's cardiorespiratory system is assessed by measuring?
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Swimming, cycling, and jogging are examples of?
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What is muscular strength best developed by?
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The maximum heart rate for John, who just turned 20 years old, would be?
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Most Americans are sufficiently active for optimal health.
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The body's core muscles are the foundation for all movement.
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Exercise is a type of physical activity that is planned, structured, and repetitive.
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Study Notes
Physical Activity and Exercise
- Physical activity involves body movements that engage muscles and increase energy expenditure, impacting health positively.
- Exercise is structured physical activity specifically aimed at enhancing or maintaining physical fitness components such as cardiorespiratory endurance, muscular strength, endurance, and flexibility.
Impact of Physical Inactivity
- A 25% increase in adults meeting physical activity guidelines could prevent 1.3 million deaths annually and raise life expectancy.
- Inactivity accounts for 6.7% of coronary heart disease cases in the US and 8.3% of type 2 diabetes.
- Physical inactivity contributes to 12.4% of breast cancer cases and 12% of colon cancer cases.
- Overall, inactivity is linked to 10.8% of deaths in the US.
Components of Physical Fitness
- Health-related attributes include cardiorespiratory fitness, muscular strength and endurance, flexibility, and body composition.
- Cardiorespiratory fitness is the efficiency with which the heart, lungs, and blood vessels supply oxygen to muscles during activity.
Exercise Types and Measurements
- Aerobic exercise primarily improves cardiorespiratory fitness and relies on oxygen for energy production.
- Aerobic capacity, or VO2 max, measures the maximum oxygen consumption of muscles during exercise.
- Muscular strength is the force capability of muscles in a single contraction, while muscular endurance reflects the ability to sustain repeated contractions.
Flexibility and Body Composition
- Flexibility is defined as the range of motion in joints and is important for overall mobility.
- Body composition assesses the distribution of fat and lean mass in the body and is crucial for overall fitness.
The FITT Principle
- Exercise frequency refers to how often an exercise is performed to gain benefits.
- Exercise intensity refers to the difficulty level necessary to achieve desired fitness outcomes.
- The "talk test" is a simple method to gauge exercise intensity.
Benefits of Exercise
- Regular exercise enhances stress management, boosting mental well-being through its effects on neurotransmitters.
- Aerobic exercise notably reduces the risk of specific cancers such as breast and colon cancer.
Injury Prevention and Treatment
- The RICE acronym outlines first-aid for fitness injuries: Rest, Ice, Compression, Elevation.
- Common heat-related injuries include heat cramps and heat exhaustion; proper hydration is crucial during exercise.
Flexibility and Strength Training
- Flexibility can be improved through static stretching, while muscular strength benefits from progressive overload.
- Muscles should be trained in a specific order: larger muscle groups first, then smaller ones.
Key Facts from Study Questions
- Most Americans do not meet activity levels necessary for optimal health.
- Regular physical activity lowers the risk of metabolic syndrome and improves overall quality of life.
- Recovery time between workouts is essential for muscle recovery and strength gains.
- Strength training effects are specific to the exercised muscles, and flexibility should be focused on controlled and safe methods rather than bouncing.### Workout Guidelines
- Warming up is essential; at least five minutes should be allocated, while cooling down and stretching are not mandatory.
- Effective exercise routines do not prioritize muscle strains with heat packs post-injury; icing is preferred initially.
Injury Insights
- Traumatic injuries are acute, not primarily from cumulative stress over time.
- Symptoms in the ball of the foot or heel may indicate plantar fasciitis, a common foot condition.
- Elevating an injured limb requires raising it above the heart level for optimal recovery.
Body Responses
- The body relies on stored glycogen as a fuel source during physical activities.
- Physical fitness is characterized by the sustained ability to engage in moderate to vigorous activities without excessive fatigue.
Health and Safety
- Acclimatizing to heat involves less clothing and exercising during cooler parts of the day, contrary to wearing extra layers.
- Hypothermia can occur in temperatures above freezing, so exposure time and environmental factors must be considered.
Physical Activity and Flexibility
- Flexibility refers to the capacity to move joints through their full range of motion safely and effectively.
- Body composition reflects the balance between fat and lean tissues within an individual.
Equipment Misconceptions
- An elliptical trainer mimics running motions while being lower-impact, not stair climbing.
- A medicine ball is solid, not inflatable; its purpose is to enhance core strength and flexibility.
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Description
Test your knowledge with these flashcards covering key concepts from Health Science Chapter 10. Learn important definitions related to physical activity and exercise, including their impacts on health and fitness components. Perfect for quick review or examination preparation.
