Exam 1

Question 1

Strength gains are achieved by _____ muscle fibers.

Answer 1

Motor nerve

Question 2

Select all the answers that are stroke risk factors.

Answer 2

1000-3000 calories per week reduce risk by 30%, smoking, excessive stress, drinking too much alcohol, eating too much foods with high saturated fats, obesity

Question 3

Define FITT:

Answer 3

Frequency - 3-5 days a week,
Intensity - how hard you need to work out,
Type of Mode of exercise - BEST(exercises) - Biycycle, Elliptical, Stair Master, Swim, Treadmill,
Times or Duration of exercise - 20 to 60 minutes

Question 4

Overload can be accomplished by increasing the _____.

Answer 4

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

Question 5

To apply the SAID principle, strength training for the bench press is best accomplished using _____ exercises.

Answer 5

isometric

Question 6

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

Answer 6

Nitric Oxide

Question 7

Long-term strength training often increases _____.

Answer 7

lean muscle mass, resting metabolic rate, loss of weight and fat

Question 8

A motor neuron:

Answer 8

nerves connecting the central nervous system to the muscle

Question 9

Highly trained athletes seeking MAXIMUM strength development often workout using _____ RM.

Answer 9

1

Question 10

When performing resistance exercises to increase muscle tone and endurance, _____ sets per exercise are recommended.

Answer 10

2-5

Question 11

Muscular endurance is best defined as__________

Answer 11

The ability of a muscle to exert submaximal force repeatedly overtime

Question 12

Name the skeletal muscle protective mechanisms which function to limit maximum strength.

Answer 12

Golgi tendon organ; Muscle spindle

Question 13

Slow-Twitch muscle fibers are ____________________.

Answer 13

muscle fibers with greater aerobic potential, and slow speed of contraction

Question 14

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

Answer 14

Isometric

Question 15

Heart rate reserve (HRR) is calculated by:

Answer 15

Max Heart rate (MHR) - resting Heart rate (RHR)

Question 16

What foods are high in saturated fats?

Answer 16

Meat, ice cream, animal fat, lard, whole milk, cream, butter, and cheese

Question 17

To lower LDL Cholesterol. total daily fiber intake must be in the range of________

Answer 17

2-3 omega rich fish, vitiman c, vitiman e

Question 18

A reasonable beginning cardiorespiratory endurance heart rate training zone for an unfit 20-year-old person with a 100 bpm Heart Rate Reserve (HRR) is _____ beats per minute.

Answer 18

133 (30% x 100)-143 (40%x100)

Question 19

A 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.

Answer 19

126-68=58bpm 85%TI = (58x.85)+68=117

Question 20

Define “Reverse Cholesterol Transport”.

Answer 20

Process in which HDL molecules attract chloresterol and carry it to the liver. Where it is changed to bike and eventually excreted in the stool

Question 21

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

Answer 21

30

Question 22

_____ wellness involves the ability to understand your own feelings.

Answer 22

Emotional

Question 23

The Harvard alumni study found that cardiovascular deaths decreased when individuals that used more than _____ calories per week in physical activity.

Answer 23

1000-3000

Question 24

A health-related physical fitness component is:

Answer 24

Cardiorespiratory endurance

Question 25

Energy necessary for cell function is produced by the cell:

Answer 25

Mitochondria

Question 26

Suggested intensity for beginning unfit individuals is at _____ percent HRR.

Answer 26

Answer

Question 27

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

Answer 27

85%

Question 28

HRmax is estimated by:

Answer 28

207-(0.7xage)

Question 29

More than _____ percent of the adult United States population have some form of heart or blood vessel disease.

Answer 29

32

Question 30

Each year, about _____ people in the United States have a heart attack.

Answer 30

935,000

Question 31

About _____ percent of all deaths in the United States were attributable to cardiovascular disease.

Answer 31

31.7

Question 32

Approximately _____ percent of deaths from coronary heart disease in people under 65 occur during the first heart attack.

Answer 32

83

Question 33

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

Answer 33

Coronary heart disease

Question 34

The benefits of cardiovascular training include all but one the following

Answer 34

Increase number, size, and capacity of mito Decrease in resting heartrate Increase in fat burning enzymes-increase in oxygen in blood-lower blood pressure Lower heart rate given at workloads-decrease resting heart rate Increase VO2 max Increase capilliaries in working muscles Increase rate of recovery from exercise

Question 35

The risk of cardiovascular death is greater in _____.

Answer 35

US men

Question 36

The frequency for aerobic exercise should be

Answer 36

3-5 days per week

Question 37

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

Answer 37

pressure, high cholesterol

Question 38

An average blood pressure is around:

Answer 38

120mm

Question 39

Inner lining of the blood vessel wall is called:

Answer 39

endothelium

Question 40

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

Answer 40

85% x 102 + 70 = 156

Question 41

In the heat, 6–8 ounces of fluids should be consumed every _____ minutes.

Answer 41

15-20

Question 42

The United States ranks between _____ of the nations in the world in life expectancy.

Answer 42

76-81 years, 28th in the world

Question 43

Life expectancy in the United States is significantly affected by a low level of:

Answer 43

daily physical activity

Question 44

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

Answer 44

Exercise

Question 45

A more efficient cardiovascular system is indicated by

Answer 45

Answer

Question 46

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

Answer 46

Answer

Question 47

Atherosclerosis is primarily caused by high:

Answer 47

cholesterol

Question 48

Bodily movement produced by skeletal muscles; requires expenditure of energy and produces progressive health benefits best describes:

Answer 48

Physical activity

Question 49

A hypertensive blood pressure is around:

Answer 49

140

Question 50

Physical inactivity is more prevalent in______?

Answer 50

Men than women Black and hispanics than whites Older adults than younger adults Less affluent than more influent

Question 51

The most important component of Health Related Fitness

Answer 51

Cardiovascular endurance

Question 52

Life expectancy for a child born in the United States at the beginning of the 20th century was between _____ years.

Answer 52

47

Question 53

Brisk walking reduces the incidence of stroke by _______ percent.

Answer 53

40

Question 54

ACSM recommends that diabetics:

Answer 54

Answer

Question 55

T/F: Moderate aerobic activity & weight training are recommended for individuals with Type 2 Diabetes?

Answer 55

True

Question 56

T/F: For individuals with Type 2 Diabetes, resistance training should be between 50-80% of maximum?

Answer 56

False, 40-60%

Question 57

T/F: Increase blood glucose interferes with fat metabolism leading to atherosclerosis?

Answer 57

Answer

Question 58

T/F: Type 2 diabetes accounts for 90% of all cases of diabetes?

Answer 58

True

Question 59

T/F: Women with a HIGH LEVEL of fitness suffer less cardiovascular disease than men.

Answer 59

Answer

Question 60

T/F: Exercise decreases insulin sensitivity among diabetics.

Answer 60

False

Question 61

T/F: Aging lowers the metabolism.

Answer 61

True

Question 62

T/F: Fast-twitch fibers generate more force than slow-twitch fibers.

Answer 62

True

Question 63

T/F: Muscular endurance is best improved by performing 10 set of 1 repetition.

Answer 63

False

Question 64

T/F: Adding a pound of muscle changes metabolism by about 75 Calories each day.

Answer 64

False

Question 65

T/F: Genetic Predisposition toward heart disease has been clearly demonstrated

Answer 65

False

Question 66

Anaerobic Exercise produces energy and _______ without oxygen.

Answer 66

Intensity