Chapter 6

Question 1

when what type of fitness is low, does the heart work harder to perform normal activites

Answer 1

cardiorespiratory fitness

Question 2

what does endurance training enhance

Answer 2

heart performance
heart pumping more blood per beat
resting heart rate decreases
blood volume increases
blood supply to tissue increases
body can cool itself better
muscle and liver chemical system
enhanced ability of the body to use energy

Question 3

how does cardiorespiratory endurance get developed

Answer 3

continous large muscle movements
ex. running/jogging, biking/cycling, aerobic dancing

Question 4

what can a healthy heart withstand better/more effectively

Answer 4

strains of everday life

Question 5

what is strength

Answer 5

the amount of force a muscle can produce

Question 6

what does strength depend on

Answer 6

the type of muscle cell and neurons ability to activate muscle fibres

Question 7

why is muscle strength vital to help healthy aging

Answer 7

people tend to lose muscle tissur as they age
sarcopenia
lose attachment to the nervous system
training retains muscle mass, function, and balance for older people

Question 8

what is muscle strength important for

Answer 8

good posture, abdominal and back strength reducing the risk of back injury
reducing risk of injury
helping people cope with physical demands of everyday life and helping enhance performances in sport and work

Question 9

how is muscular strength gained and developed

Answer 9

lifting greater resistances than normally would, increasing the amount lifted over a period of time

Question 10

what is flexibility

Answer 10

ability to move joints in a full range of motions

Question 11

what is flexibility dependent on

Answer 11

length and elasticity of connective tissue

Question 12

what is pain free movement the result of

Answer 12

regular activity

Question 13

what can stiffness cause the body to do

Answer 13

adopt to unnatural postures

Question 14

what is body composition

Answer 14

the proportion of body fat to fat free mass (muscle, bone, water)

Question 15

what does a healthy body composition involve

Answer 15

high amount of fat free mass and an acceptable low level of body fat

Question 16

what can excessive amounts of body fat lead to

Answer 16

heart disease
hypertension
stroke
diabetes
joint issue
gallbladder disease
cancer
back pain

Question 17

in what age range are males more active than females

Answer 17

40-59 years old

Question 18

what is an example of moderate intensity activity

Answer 18

brisk walking

Question 19

what are examples of vigorous activites

Answer 19

jogging
cross-country skiing

Question 20

why should adults be active for 150 minutes per week, what health benefits does it promote

Answer 20

reduce hypertension
reduce heart disease
reduce type 2 diabetes
reduce risk of cancer
reduce osteopenia and osteoporosis
reduce feelings of moderate depression and anxiety

Question 21

what can you do to acquire even better health related benefits

Answer 21

increase the intensity and duration of activity

Question 22

why is sedentary time detrimental to health

Answer 22

increases the risk of disease and death

Question 23

what things are setrimental to health

Answer 23

sedentary time
low energy activity
sitting
reclining
lying down

Question 24

why are the risks of having a poor metabolic function

Answer 24

unhealthy blood glucose levels, insulin and blood fats
large waist circumference
development of type 2 diabetes and metabolic syndrome, heart disease and cancer

Question 25

how many hours per day do Canadians aged 18-79 spend doing sedentary activity

Answer 25

9 hours per day

Question 26

why does physical activity improve cardiovascular function

Answer 26

improves ability of the heart to deliver oxygenated blood to the working muscles affecting the health of the arteries (keeping them compliant)

Question 27

how does physical activity help metabolism be more effcient

Answer 27

body becomes more efficient in using oxygen delivered by the heart more efficient in producing energy from carbs and fats protects cells from damge from free radicals reduce effects of inflammation caused by hypertension, nicotine and overeating

Question 28

how does exercise help improve body composition

Answer 28

increases daily caloric expenditure, maybe slightly increasing the metabolic rate after exercise sessions increases muscle mass (fat free mass), more muscle mass= increased resting metabolic rate reduces risk of premature death

Question 29

what is the group of symptoms for cardiovascular disease called

Answer 29

metabolic syndrome

Question 30

how does exercise interfere with lowering the risk of heart disease and stoke

Answer 30

it directly interferes with the disease process

Question 31

what has a postive effect on the balance of fats in the blood

Answer 31

endurance exercise

Question 32

how is cholesterol carried in the blood

Answer 32

by lipoproteins

Question 33

how does exercise change the HDL/LDL ratio in the blood and what is it associated with lowering

Answer 33

increases the amount of HDL and lowers the risk of clotting

Question 34

does regular exercise reduce the risk of high blood pressure

Answer 34

yes

Question 35

what is hypertension a major contributor to

Answer 35

coronary artery disease, stroke, kidney failure, blindness

Question 36

what lenegth of exercise works best to reduce high blood pressure

Answer 36

lond durations is best, but moderate exercise may make significant improvements

Question 37

what causes a stroke

Answer 37

a rupture of a blood vessel in the brain, or clot in a blood vessel, blocking blood flow to the brain

Question 38

why can exercise maybe decrease the risk of colon cancer

Answer 38

speeding up the movement of food through the gastrointestinal tract

Question 39

why type of cancer may be prevented if physical activity during high school and university is done

Answer 39

breast cancer

Question 40

what type of exercises helps build bone during childhood, teens and 20s

Answer 40

weight bearing exercises except swimming

Question 41

what may older people with denser bones endure

Answer 41

bone loss during aging

Question 42

what can stronger muscles and bones provide

Answer 42

better balance and reduce the likelihood of falling

Question 43

what should diets include to have strong bones

Answer 43

adequate calcium and vitamin D

Question 44

what can to much exercise reduce

Answer 44

levels of estrogen

Question 45

how does exercise help prevent development of type 2 diabetes

Answer 45

burns excess sugar and makes cells more sensitive to insulin keeps fats at a healthy level

Question 46

how can physical activity improve psychological and emotional wellness

Answer 46

reduce stress reduce anxiety and depression imprive self-image improve sleep improve learning and memory increase enjoyment

Question 47

how does moderate exercise effect the immune system

Answer 47

moderate exercise boosts immune function while excess exercise can depress it physically active/fit people get less colds

Question 48

what does muscle strength provide protection against

Answer 48

injury, helping maintain good posture and appropriate body mechanics good muscle endurance in the abdomen, hips, lower back and legs helps keep the back in proper alignment and reduces the risk of lower back pain

Question 49

what are the principles of training

Answer 49

specificity overload rest and recuperation reversibilty individual differences

Question 50

what is the FITT-VP principle

Answer 50

frequency intensity type volume of activity progression

Question 51

what is the primary purpose of intensity in exercising

Answer 51

increase the maximum oxygen consumption (maximum delivery and utilization of oxygen in working muscles

Question 52

why is cardiorespiratory endurance thebest

Answer 52

stresses the body's muscle mass for proloned periods of time activities such as jogging, running, swimming, cycling, aerobic dancing

Question 53

what are isometric, isotonic exercises

Answer 53

isometric=static isotonic=dynamic

Question 54

how many exercises does it take to get a complete workout

Answer 54

8-10

Question 55

what must someone do to improve strength

Answer 55

enough repetitions to fatigue the muscle

Question 56

what is the difference between endurance programs and strength programs

Answer 56

endurance involes lightweights with many repetitions and strength involves heavy resistance and few repetitions

Question 57

how many sets will a serious trainer do for strength and endurance

Answer 57

three to five sets

Question 58

what happens if you do not allow for enough recovery time

Answer 58

the results will suffer

Question 59

what are major things that will effect performace and programs

Answer 59

warm up and cool down age motivation gender heredity

Question 60

what is a good way to maintain your gains

Answer 60

train two to three days a week at the same intensity (not consecutive)

Question 61

what program will give you a high volume endurance or strength, which will give you a lower volume

Answer 61

endurance=high volume strength=low volume

Question 62

when will progress be the most rapid

Answer 62

at the beginning

Question 63

why is progress slower as you learn to lift weight more efficiently

Answer 63

a learning effect

Question 64

when should you do static stretches and dynamic stretches? warmup or cool down

Answer 64

static= cooldown dynamic=warmup

Question 65

what should dynamic stretches mimic

Answer 65

the activities the person will engage in

Question 66

how often should stretching be done

Answer 66

two-three days a week

Question 67

when may stretching be more effective and why

Answer 67

after a workout because the muscles are warm

Question 68

how long and often should you do the following activites cardiorespiratory endurance exercise muscular strength and endurance flexibility

Answer 68

cardiorespiratory endurance exercise=20-60 minutes, 3-5 times per week muscular strength and endurance=2 non-consecutive days per week flexibility= two to three days a week

Question 69

what will a positive outcome of a fitness program do

Answer 69

decrease body fat and increase muscular body mass

Question 70

what is the control of body fat determined by

Answer 70

the balance of energy

Question 71

what is the best way to control fat

Answer 71

being active and not eating more than needed (not eating extra calories)

Question 72

how much water should you drink before and during a workout (how often and how early)

Answer 72

half a liter two hours before exercise 1 cup every 20 minutes during exercise

Question 73

what is the best fluid replacement

Answer 73

cool water

Question 74

what are the 3 stages of managing a fitness program

Answer 74

intial stage improvement stage maintenence stage

Question 75

when does improvement occur during exercise

Answer 75

when you overload over time

Question 76

what is the RICE acronym, what does each letter stand for?

Answer 76

used to represent the ways to treat minor injuries rest ice compression elevation

Question 77

what are some ways to reduce the risk of injury

Answer 77

stay in condition warm up properly before activity use proper mechanics dont exercise wehen ill use proper equipment do not return to exercise until fully healed from injury use caution when exercising in heat and humidity