Midterm #2

Question 0

What are the benefits of a cool-down exercise program?

Answer 0

Taper off slowly

Question 1

What is bradycardia?

Answer 1

It is when the resting heart rate is slower than normal. 60-100 beats is… normal? Or slow?

Question 2

What is the diastolic reading of blood pressure?

Answer 2

Pressure in the arteries when the heart releases

Question 3

What is hypertrophy?

Answer 3

Hypertrophy is the increase in the muscle cells

Question 4

Know what muscular endurance is and how it’s measured

Answer 4

Muscular endrance is howmany situps you can do

Question 5

Know what muscular strength is and how it’s measured

Answer 5

1 RM (repitition max) maximal force you can exert

Question 6

Know what the term functional independence is and what it means

Answer 6

It is the ability to do activities without assistance

Question 7

Know what angina pectoris is

Answer 7

It is chest pain resulting from the lack of blood flow and oxygen to the heart

Question 8

Know what the angioplasty procedure corrects

Answer 8

It corrects plack in the arteries, fixes heart diseases

Question 9

Know what Atherosclerosis is

Answer 9

It is fatty deposits in the lining of the arteries “plack”

Question 10

Know what are considered blood lipids

Answer 10

The way cholesterol trigliceroids, fats going through the arteries

Question 11

Know what testing procedure measures the flexibility of the low back and hamstrings

Answer 11

Modified sit and reach test

Question 12

Know how aerobic exercise benefits the LDLs and the HDLs

Answer 12

LDLs- exercise reduces

HDLs- improve with exercise

Question 13

Know the daily average decrease in calorie burn from age 25-60

Answer 13

360

Question 14

Know the difference between slow and fast-twitch muscle fibers and which generate more force and are responsible for quick movements

Answer 14

Fast-twitch= most force and explosive quick movement

Question 15

Know the benefits of each of the letters of the R.I.C.E. injury treatment

Answer 15

Rest, Ice, Compression, Elevation

Question 16

Know what hemoglobin transports in the blood

Answer 16

Hemoglobin transports oxygen in the blood

Question 17

Know if people with excess body fat are more flexible

Answer 17

No, that is a misconception. They are not more flexible.

Question 18

Know what flexibility exercise are contraindicated

Answer 18

Windmill

Question 19

Know where the alveoli are and what their function is

Answer 19

The alveoli are in the lungs and they do the gas exchange function

Question 20

Know what a motor unit is and what it does

Answer 20

A motor unit is where the motor neuron (nerve) and muscle meet-> contraction/relaxation

Question 21

Know if any of the risk factors for heart disease are reversible

Answer 21

Yes, some are modifiable: smoking, obesity, high blood pressure, high cholesterol, high blood sugar, stress. Age, gender, and genetics are the non-modifiable

Question 22

Does it help to elevate an injured limb to decrease the pain?

Answer 22

Yes, elevate it

Question 23

Know what all the benefits of aerobic training are

Answer 23

Cardio respiratory, rhythmic in nature, involves the large muscles of the body

Question 24

Know what activities are anaerobic and how long these activities last

Answer 24

They last less than 3 min

Question 25

Know the difference between stroke volume and cardiac output

Answer 25

Stroke volume- how much blood is ejected from the heart per beat Cardio output- ejected from heart per min

Question 26

Know how ones heart rate max is calculated

Answer 26

Age-220

Question 27

Know how the heart rate reserve is calculated

Answer 27

Maximal heart rate- resting heart rate =heart rate reserve

Question 28

Know how many minuets one should exercise to reap health benefits

Answer 28

30 min (for maintenance), 60- to lose weight. But the answer is 30 min

Question 29

Know the benefits of dynamic movements

Answer 29

Range of motion as opposed to isometric increase strength

Question 30

Know the benefits of using free weights over machines

Answer 30

More stabilizing muscle-> increase in strength (a training effect)

Question 31

Know the factors tat influence flexibility

Answer 31

Length of bone, ligaments, muscles (genetic factors)

Question 32

What type of flexibility exercise is most recommended

Answer 32

Slow sustained flex stretching

Question 33

Know what reduce risk is when it refers to disease

Answer 33

Risk is decreased as result of "whatever"

Question 34

Know when it is a bad time to exercise

Answer 34

Hot and Humid

Question 35

As it applies to sickness when would it be advised not to exercise?

Answer 35

Hacking cough

Question 36

Know what disease an abnormal cholesterol profile will contribute to

Answer 36

Cardiovascular disease

Question 37

Know how LDL's and HDL's contribute to risk of CHD

Answer 37

LDL's increase chance of cardiovascular disease, HDL reduces risk of no heart attack, no plaque

Question 38

Know what reverse transport means as it applies to HDL's

Answer 38

HDL's ability to remove placking in arteries and cells like Pac Man

Question 39

Know what other diseases Type 2 diabetes contributes to

Answer 39

Obesity, cardiovascular

Question 40

Know what the A-Vo2 difference is measuring

Answer 40

blood de-oxygenation

Question 41

Know what the mitochondria in the muscle cells unction is

Answer 41

Cell metabolism and energy as result

Question 42

What is frequency?

Answer 42

It is how often a person exercises to get benefits

Question 43

What is the difference between recovery in poorly fit people and greatly fit people

Answer 43

Fit people recover in a shorter time

Question 44

strength can increase by...

Answer 44

increasing 1rm to 80% and 3 - 12 reps

Question 45

To gain the health benefits of weight lifting

Answer 45

8 - 12 reps.

Question 46

What are Plyometrics?

Answer 46

explosive jump training, stretch-recoil and stretch reflex, with the drawbacks of risk of injury.

Question 47

What does SAID stand for?

Answer 47

SAID - Specific Adaptations to Imposed Demand. Deals with Specificity.

Question 48

what is the definition of specificity?

Answer 48

Exercises that are tailored to desired effects. - SAID

Question 49

Strength training guidelines.

Answer 49

Variety, core strengthening, never lift alone, warm up without deep stretching, balance, larger muscles worked first, exercise opposing muscle groups, control, full natural range of motion, breathe, recover, discontinue if unusual pain, common sense.

Question 50

Downside of using anabolic steroids?

Answer 50

sometimes the effects are irreversible.

Question 51

PNF?

Answer 51

based on the "contract and relax" method, requires a partner, the stretch where he pushes and she pulls, the stretch that ambers mom does on us.

Question 52

what is ballistic stretching?

Answer 52

bounce stretching and isn't the most recommended.

Question 53

what are some effects of stress?

Answer 53

brain is hardwired to the back muscles - excessive stress causes muscles to contract, tightening can throw back out of alignment and contract blood vessels to the back, and stress increases release of hormones linked to injuries of muscles and tendons.

Question 54

What is HITT?

Answer 54

High-intensity aerobic interval training - training program that involve high to very high intensity (80-90% of maximal capacity) intervals, each followed by a low to moderate tensity recovery interval, usually 1:3 or lower work to recovery ratio.

Question 55

What should a personal fitness program consist of?

Answer 55

five components of fitness: cardiorespiratory, muscular strength an endurance, body composition, and flexibility.

Question 56

Describe bypass surgery.

Answer 56

arteries that are not needed are sewn into the heart to get blood flow oxygenation to the heart.

Question 57

What are non-modifiable risk factors?

Answer 57

Age, Gender, and Family history.

Question 58

What is homocysteine?

Answer 58

breaks dow acids in the body and is necessary for metabolism, too much is bad. Enhances plaque formation and the accumulaton is toxic.

Question 59

what are the two types of diabetes?

Answer 59

type I is insulin dependent diabetes mellitus and type II is non-insulin dependent diabetes mellitus.

Question 60

What are the differences between systolic and diastolic pressures?

Answer 60

Systolic is pressure in arteries when heart is contracted and Diastolic is pressure in arteries when heart is relaxed.

Question 61

how does one prevent hypertension?

Answer 61

Increase daily physical activity, participate in resistance training, lose weight, eat less salt, do not smoke, practice stress management.