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Dynamic Fitness > Exam II > Flashcards

Exam II Flashcards

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1
Q

T or F

Increasing VO2max by 10% is an example of a general fitness goal.

A

False

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2
Q

T or F

Stability balls add variety and challenge to a workout and can help you target certain muscle groups more effectively.

A

True

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3
Q

T or F

An exercise buddy should share the same fitness goals and fitness level.

A

True

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4
Q

T or F

Varying the activities in an exercise program will decrease your chances of staying with the program.

A

False

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5
Q

T or F

Exercise in the supine position is safe for pregnant women after the first trimester.

A

False

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6
Q

An example of a general long term fitness goal would be..

  1. doing 15 push ups
  2. lowering your BMI to 24
  3. lowering your risk of heart disease
  4. increasing the number of laps you can swim
A
  1. lowering your risk of heart disease
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7
Q

The recommended total duration for cardiorespiratory endurance training is ___ minutes per workout.

  1. 10-20
  2. 20-60
  3. 60-120
  4. 100-150
A
  1. 20-60
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8
Q

Stretching should be done

  1. to a point of slight muscular tension
  2. when muscles are cool
  3. with only 1 repetition
  4. for no more than 10 seconds per repetition
A
  1. to a point of slight muscular tension
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9
Q

Participating in a class aerobics on monday, a spinning class on Wednesday, and a lap swimming on Friday is an example of what training technique for endurance?

  1. interval training
  2. periodization
  3. cross-training
  4. cycle training
A
  1. cross-training
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10
Q

Which of the following is an appropriate guideline for older people?

  1. skip warm-up and cool-down sessions.
  2. focus mainly on strength training
  3. include resistance, endurance, and flexibility
  4. limit fluid intake to avoid frequent bathroom stops.
A
  1. include resistance, endurance, and flexibility
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11
Q

T or F

Men have a higher percentage of essential fat then women.

A

False

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12
Q

T or F

Most of the fat in the body is stored in fat cells called adipose tissue.

A

True

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13
Q

T or F

nearly 90% of causes of type 2 diabetes could have been prevented with healthy lifestyle choices.

A

True

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14
Q

T or F

A women with less than 22% of total body weight as fat is at risk for amenorrhea and loss of bone mass.

A

False

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15
Q

T or F

Total waist measurement over 37.5 inches is associated with an increase risk of disease for men.

A

False

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16
Q

One possible explanation for the increase in obesity among Americans over the past 40 years is

  1. fewer meals eaten outside the home
  2. less time spent in sedentary work
  3. lower consumption of fast food.
  4. increased portion sizes
A
  1. increased portion sizes
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17
Q

Which of the following is not a factor in the development of type 2 diabetes

  1. age
  2. obesity
  3. a diet high in monosaturated fat
  4. physical activity
A
  1. a diet high in monosaturated fat
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18
Q

Type 2 diabetes

  1. occurs in 50% of people diagnosed with diabetes
  2. is best prevented by eating healthy diet and physical activity
  3. always requires insulin injections as a method of treatment.
  4. has obvious symptoms in the early stages.
A
  1. is best prevented by eating a healthy diet and physical activity
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19
Q 
A man may experience muscle wasting and fatigue if his percentage of body fat is less than 
1. 3-5
2. 8-12
15-20
20-50
A
  1. 3-5
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20
Q

There is an error range of +- ___for skinfold measurements.

  1. 2%
  2. 11%
  3. 4%
  4. 7%
A

4%

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21
Q

T or F

flexibility is not an adaptable fitness component

A

false

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22
Q

T or F

several recent studies have shown an inverse relationship between physical activity and the risk for bone fractures

A

True

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23
Q

T or F

nerve roots in the spine are the key component of intervertebral disks.

A

False

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24
Q

T or F

Smoking is a risk factor for low-back pain

A

true

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25
T or F | Bed rest for 5 to 10 days is recommended in cases of acute back pain.
false
26
Which of the following is a proprioceptor 1. collagen 2. elastin 3. nerve 4. titin
3. nerve
27
Good flexibility has NOT been shown to convey 1. improved performance in sports 2. prevention of injuries 3. prevention of muscle soreness 4. improved body composition
4. improved body composition
28
Which of the following is NOT a potential benefit of flexibility? 1. relief of aches and pains 2. maintenance of good posture 3. increased relaxation 4. improved energy production
4. improved energy production
29
Which of the following statements about an appropriate goal for flexibility is true? 1. it is the same for all people 2. it depends on individual fitness goals and choice of sports and activities 3. the more flexibility, the better 4. for non-athletes, no flexibility needed.
2. it depends on individual fitness goals and choice of sports and activities
30
The stretching technique most commonly associated with injury is 1. static stretching 2. ballistic stretching 3. proprioceptive neuromuscular facilitation 4. active stretching
2. ballistic stretching
31
What are the 7 components to making a fitness plan?
1. set goals 2. select activities (5 fitness components) 3. set a target FITT 4. set up a system of mini-goals and rewards 5. include lifestyle physical activity in your program 6. develop tools for monitoring your progress 7. make a commitment
32
What are the different type of goals
1. general and specific | 2. long-term and short term
33
Use ____ _____ _____ to determine your goals
physical fitness assessments
34
Activites should reflect each component from health related fitness, such as
1. coardiorespiratory endurance 2. muscular strength 3. muscular endurance 4. flexibility 5. body composition
35
To achieve your goals, the goals need to be ___
realistic
36
For each goal you need to set a ___ ____
target date
37
Where should you post you exercise and food log?
in a place where you will often see it as a reminder and incentive for your improvement
38
Compare your results over time, preferable every __ months
3 months
39
What is the final step to planning your program?
make a commitment
40
Signing a _____ _____ is a way to accomplish making a commitment
personal contract
41
What are the steps to putting your plan into action
1. start slowly and increase fitness gradually 2. find an exercise buddy 3. ask for support from others 4. vary your activites 5. cycle the duration and intensity of your workouts 6. adapt to changing environments and schedules 7. expect fluctuations and lapses 8. choose other healthy lifestyle behaviors
42
Define Body composition
the body's relative amounts of fat mass and fat-free mass
43
essential fats are ___ for normal body function
crucial
44
3-5% of total body weight in males or females?
Males
45
fat is what percent of total body weight?
8-12%
46
Why is the percent higher in women?
It is due to fat deposits in the breasts, uterus, and other sex specific sites
47
Where is most fat stored?
In fat cells under the skin and around major organds
48
Define Overweight:
total body weight about the recommended range for good health; ranges are set by population scales
49
Define Obesity
more serious degree of overweight, characterized by excessive accumulation of body fat
50
How much has the prevalence of obesity increased from the 1960's?
it was 13% not it is 34%
51
How much does obesity reduce life expectancy?
10-12 years
52
What problems associated with very low levels of body fat?
less than 8-12% in women and 3-5% in males | amenorrhea and loss of bone mass
53
Distribution of body fat is an important indicator for what?
health
54
What are the two recognizable body shapes?
Pear (fat stored in the hips, thighs, butt) | apple ( fat stored in the abdominal region)
55
Excessive fat in the abdominal region increases the risk of many disease such as;
- diabetes - heart disease - stroke - certain cancers - early mortality
56
Define Flexibility
the ability of a joint to move through its normal range of motion
57
flexibility is joint specific, what does that mean?
that you must work all major joints, not just a few
58
Define Static Flexibility
ability to hold an extended position at one end in a joint's range of motion
59
What type of flexibility is dependent on your ability to tolerate stretched muscles, joint structure, and tightness of connective tissue?
Static flexibility
60
Most assessment tests are based on what type of flexibility?
Static flexibility
61
Dynamic Flexibility
ability to move a joint through its range of motion with little resistance
62
Dynamic flexibility is import for what
daily activities and sports
63
Flexibility of a joint is affected by what?
Joint structure, muscle elasticity and length, and the nervous system
64
types of joint structures ( cannot be changed)
- hinge joint - ball and socket - heredity plays a part in joint and structure and flexibility
65
Components of muscle elasticity and length
- collagen - elastin - elastic elongation - plastic elongation
66
Components of the nervous system
- propriceptors | - propreioceptive neuromuscular facilitation
67
Benefits of Flexibility
- joint health - prevention of low-back pain and injuries - relief of aches and pains - relief of muscle cramps - improved body position and strength for sports - maintenance of good posture and balance - relaxation
68
How can you achieve flexibility?
By performing stretching exercises regularly and by using a variety of stretches and stretching techniques
69
Types of stretching techniques
- static stretching - ballistic stretching - dynamic (functional) stretching - proprioceptive neuromuscular Facilitation (PNF) - passive vs. active stretching
70
What percent of americans experience lower back pain?
85%
71
lower back pain is a result of:
- weak and inflexible muscles - poor posture - poor body mechanics during activites
72
Function/ structures of the spine
- provides structural support for the body - surrounds and protects the spinal cord - supports body weight - serves as attachment site for muscles, tendons, ligaments - allows movement of neck and back in all directions
73
Core muscles include:
-abdomen, pelvic floor, sides of trunk, back, butt, hip and pelvis
74
there are how many muscles that attach to the ribs, hips, spinal column, and other bones in the trunk of the body?
29
75
What do core muscles do?
stabilize the spine and help transfer force between the upper body and lower body
76
Lack of core muscle fitness can result in what?
unstable spine and stress muscles and joints
77
Causes of back pain
- back pain can occur at any point along the spine | - any excessive stress upon the spinal column
78
risks factors of back pain
- greater than 34 years old - degenerative diseases (arthritis or osteoparosis) - family or personal history - sedentary lifestyle
79
Underlying causes of back pain include:
- poor muscle endurance and strength - excessive body weight - poor posture or body position at rest - poor posture body mechanics during activity - previous injuries
80
How to prevent low-back pain
- maintain a healthy weight - stop smoking - reduce stress - avoid sitting, standing, or working in the same position for too long - use supportive seat - warm up thoroughly before exercising - progress gradually when improving strength and fitness
81
Symptoms of acute back pain:
- pain - muscle spasms - stiffness - inflammation
82
Treatment for acute back pain:
- apply heat or cold - over the counter, anti-inflammatory medication - gentile flexibility - bed rest - see physician

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