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kin 205 > EXAP 2 PT 2 > Flashcards

EXAP 2 PT 2 Flashcards

1
Q

Lean body tissue _____ with inactivity.

A

Decreases

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2
Q

To effectively lose weight, aerobic exercise should be performed at least _____ times each week.

A

3-5

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3
Q

Long-term strength training often increases _____.

A 
Increase lean muscle mass (by as much as 200 %)
 Lose fat
 Increase resting metabolic rate
 Lose weight	
> Resistence
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4
Q

Calculate the expected calories required to perform 30 minutes of strength training by a 100 pound male.

A

.05 x Time (30) x BW (100) = 150 (CHECK THIS ANSWER, NOT SURE IF CORRECT EQUATION)

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5
Q

True or False

Muscular endurance is best improved by performing 1 set of 1 repetition

A

FALSE; 15-25 reps

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6
Q

True or False

When people think that they are a product of the environment, they employ the helplessness barrier of change.

A

FALSE; Preconditioned cultural beliefs.

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7
Q

True or False

Muscular strength is best improved by performing 1 set of 1 repetition.

A

FALSE; 1-6 repetitions

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8
Q

True or False

Self-reevaluation is defined as determining accomplishments and rewriting goals.

A

True

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9
Q

True or False

Aging lowers the metabolism

A

True

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10
Q

True or False

Adding a pound of muscle changes metabolism by about 75 Calories each day.

A

FALSE; 35 Calories per Day

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11
Q

Name the safety mechanisms, part of the skeletal muscle and nervous system, that function to limit the amount of weight (tension) lifted

A

Golgi tendon organ

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12
Q

Energy necessary for cell function is produced by the cell:

A

Mitochondria

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13
Q

Determine recommended body weight with the information given: current body weight= 150 pounds; current percent body fat = 30%; desired percent body fat= 20%

A

Fat Weight = Body Weight x Percent Body Fat = 45
Lean Body Mass = BW - FW = 150 - 45 = 105
Reccomended Body Weight = LBM / (1 - Desired Percent Body Fat) = 105 / 1-.2 = 131.25

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14
Q

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

A 
well - trained cardio: 60 - 90%
 MHR - 207- .7 x 50 = 172
 MHR - RHR = HRR = 172 - 70 = 102
 .6 x 102 + 70 = 131.2
 .9 x 102 + 70 = 161.8
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15
Q

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

A 
Beginning cardio: 30-40%
 MHR = 207 - (.7 x 20) = 193
 RHR = MHR - HRR = 193 - 100 = 93
 .3 x 100 + 93 = 123
 .4 x 100 + 93 = 133
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16
Q

Slow-Twitch muscle fibers are ____________________.

A

muscle fibers with greater aerobic potential and slower speed of contraction.

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17
Q

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

A

Isometric.

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18
Q

Heart rate reserve (HRR) is calculated by:

A

the difference between maximal heart rate and resting heart rate.

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19
Q

What foods are high in saturated fats?

A

pizza, burgers, fried foods, fast food, etc.

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20
Q

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

A

25-38 grams

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21
Q

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.

A

32 beats per minute.

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22
Q

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.

A

50 beats per minute.

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23
Q

Define “Reverse Cholesterol Transport”.

A

A process in which HDL molecules attracts cholesterol and carry it to the liver where it is changed to bile, eventually excreted in stools.

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24
Q

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

A

30 minutes each session.

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25
Q

_____ wellness involves the ability to understand your own feelings.

A

Emotional wellness

26
Q

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

A

1,000-3,000 calories per week in physical activity.

27
Q

A health-related physical fitness component is:

A

fitness program that is pre-scribed to improve the individuals own health. (Eg: body composition, flexibility, cardiorespiratory endurance, muscular fitness.)

28
Q

Energy necessary for cell function is produced by the cell:

A

Glucose which is turned into ATP

29
Q

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

A

30 to 40%

30
Q

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

A

60%-85%

31
Q

HRmax is estimated by:

A

207-(.7 X age)

32
Q

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

A

30-35%

33
Q

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

A

935,000 people

34
Q

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

A

30%

35
Q

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

A

83%

36
Q

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

A

Coronary artery disease

37
Q

The benefits of cardiovascular training include all but one the following

A

decrease in BP, BW, Cholesterol, Glucose

38
Q

The risk of cardiovascular death is greater in

A

30 minutes long

39
Q

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

A

pressure, high cholesterol

40
Q

An average blood pressure is around:

A

120/80

41
Q

Inner lining of the blood vessel wall is called:

A

120/80

42
Q

Inner lining of the blood vessel wall is called:

A

endothelium

43
Q

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

A

207-(.750)=MHR 172, 172-70=HRR 102, RHR 70, (.6102)+70=131, (.85*102)+70=157; 131-157 BPM

44
Q

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

A

15-20 minutes.

45
Q

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

A

28th

46
Q

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

A

activity, diet.

47
Q

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

A

exercise

48
Q

A more efficient cardiovascular system is indicated by

A

ability of the lungs, heart, and blood vessels to deliver and utilize oxygen.

49
Q

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

A

low

50
Q

Atherosclerosis is primarily caused by high:

A

fatty cholesterol deposit in walls of arteries leading to formation of plaque. (eg: tobacco,high blood pressure)

51
Q

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

A

Physical activity

52
Q

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

A

Exercise

53
Q

A hypertensive blood pressure is around:

A

> 140/90

54
Q

Physical inactivity is more prevalent in______?

A

in women than men, less educated, impoverished, elderly

55
Q

The most important component of Health Related Fitness

A

Flexibility

56
Q

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

A

47

57
Q

Brisk walking reduces the incidence of stroke by _______ percent.

A

30%

58
Q

ACSM recommends that diabetics:

A

to exercise & to engage in physical activity

59
Q

Moderate aerobic activity & weight training are recommended for individuals with Type 2 Diabetes? (True or False)

A

True

60
Q

For individuals with Type 2 Diabetes, resistance training should be between 50-80% of maximum? (True or False)

A

True

61
Q

Increase blood glucose interferes with fat metabolism leading to atherosclerosis? (True or False)

A

True

62
Q

Type 2 diabetes accounts for 90% of all cases of diabetes? (True or False)

A

True

kin 205 (11 decks)

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