Personal Health Ch 11

Muscular endurance is the

ability to resist fatigue and sustain a given level of muscular tension.

The American College of Sports Medicine recommends a workout frequency of at least ________ per week to develop strength.

2 nonconsecutive days

isotonic exercise

activity that combines muscle contraction with repeated movement

Your target heart rate for cardiorespiratory endurance exercise is a range based on your

maximum heart rate

dimensions of progressive overload

frequency, intensity, and time

Endurance exercise significantly increases

daily calorie expenditure.

fat-free mass

The nonfat components of the human body consisting of skeletal muscle, bone, and water.

health-related fitness

Physical capabilities that contribute to health, including cardiorespiratory endurance, muscular strength, muscular endurance, flexibility, and body composition.

cardiorespiratory endurance

The ability of the body to perform prolonged, large-muscle, dynamic exercise at moderate to high levels of intensity.

Sarcopenia

the loss of muscle mass, strength, and function that comes with aging

70% of college students meet aerobic exercise guidelines

but only 41% also do enough strength training

reducing sedentary time

-regardless of whether physical activity goals are met, too much time sitting is detrimental to health

core training

A specialized training regimen designed to improve the strength and functionality of core muscles.

anabolic steroids

Synthetic male hormones used to increase muscle size and strength. Can be dangerous

dynamic stretching

technique in which muscles are stretched by moving joints slowly and fluidly through their range of motion in a controlled manner; also called functional stretching

stretch progression

stretch to a point of mild discomfort and hold for 10-30 seconds, rest for 30-60 seconds, repeat. A total of 90 seconds of discontinuous flexibility exercises per joint

Good muscle endurance in which muscles can reduce low back pain?

hips

abdomen

legs

What helps reduce back pain?

increased muscle strength

benefits of increasing cardiorespiratory fitness through exercise

the prevention of stiffening or clogging of the arteries

improved functioning of the heart

increased capacity for delivering oxygen

Body composition refers to the:

proportion of fat and fat-free mass in the body

What is the type of activity for which the ACSM recommends spending at least 150 minutes per week in order to achieve substantial health benefits?

moderate-intensity aerobic activity

Which major groups of muscles should be stretched during flexibility exercises?

hip

shoulder

leg

The ability of the body to perform prolonged, large-muscle, dynamic exercise at moderate-to-high intensity is

cardiorespiratory endurance

Muscular strength is the

amount of force a muscle can produce with a single maximum effort.

Exercise is a subset of physical activity that is

planned, structured, and repetitive.

Application of muscular force without movement is called ________ exercise.

isometric

When would be the best time for someone to perform static stretching exercises to become more flexible?

after completing a cardiorespiratory workout

high-intensity interval training

may cause overuse injuries in unfit people over the long term.

To develop a particular fitness component, you must perform exercises that are designed particularly for that component. This is referred to as

specificity

left unchallenged,

bones can lose their density, joints stiffen, muscles weaken, and the body's energy symptoms degenerate

Benefits of exercise

improved cardiovascular function, more effective metabolism and improved cell health, improved body composition, disease management and prevention, improved brain health, improved immune function, prevention of injuries and low back pain, improved wellness for life

cardiovascular disease

a disease of the heart and blood vessels. elevated concentration of lipids, increased blood fat levels, blood clots, high blood pressure, coronary heart disease, stroke

exercise reduces risk of

cancer, cardiovascular disease, osteoporosis, type 2 diabetes

improved physical and emotional wellness associated with exercise

reduced anxiety, reduced depression and improved mood, improved sleep, reduced stress, enhanced self-esteem, self-confidence, self-efficacy, enhanced creativity and intellectual functioning, improved work productivity, increased opportunities for social interaction

physical fitness

The body's ability to respond or adapt to the demands and stress of physical effort.

muscular endurance

The ability of a muscle or group of muscles to remain contracted or to contract repeatedly for an extended period.

flexibility

The joints' ability to move through their full range of motion.

body composition

The proportion of fat and fat-free mass (muscle, bone, and water) in the body.

skill-related fitness

Physical abilities that contribute to performance in a sport or activity, including speed, power, agility, balance, coordination, and reaction time.

skill-related components of fitness

speed, power, agility, balance, coordination, reaction time

physical activity

Any body movement carried out by the skeletal muscles requiring energy.

exercise

Planned, structured, repetitive body movement intended to improve or maintain physical fitness.

for substantial health benefits,

adults should do at least 150 minutes (2 hours and 30 minutes) a week of moderate-intensity, or 75 minutes (1 hour and 15 minutes) a week of vigorous-intensity aerobic physical activity, or an equivalent combination of moderate- and vigorous-intensity aerobic activity

breaks from sedentary time should be

every 20-30 minutes

150 minutes of

moderate exercise per week

electrocardiogram (ECG or EKG)

A recording of the changes in electrical activity of the heart.

specificity

The training principle that the body adapts to the particular type and amount of stress placed on it.

Men over 40 and women over 50

should get a medical examination before starting an exercise program

basic physical training principles

specificity, progressive overload, rest and recuperation, reversibility, individual differences,

progressive overload

The training principle that placing increasing amounts of stress (in the form of exercise) on the body causes adaptations that improve fitness.

cardiorespiratory endurance exercises qualities

frequency, intensity, time (duration), type, volume of activity, progression, warm-up and cool-down,

target heart rate zone

The range of heart rates that should be reached and maintained during cardiorespiratory endurance exercise to obtain benefits.

resistance exercise

Exercise that forces muscles to contract against increased resistance; also called strength training.

isometric (static) exercise

the application of force without movement (planks, hovers)

isotonic (dynamic) exercise

the application of force with movement (squats, curls)

sex differences in muscular strength

-women have 2/3 the absolute strength of men

-if comparisons are made relative to FFM or muscle cross-sectional area, differences in strength between men and women are greatly reduced or disappear (skeletal muscle is the same between men and women in terms of structure and function)

stretching should happen

2-3 times per week, but 5-7 is optional

fitness requires

hydration

managing fitness program

starting slowly, getting into shape gradually, exercising consistently, assessing your fitness, preventing and managing injuries

to prevent injuries

- stay in condition

- warm up thoroughly

- use proper body mechanics when lifting objects

- don't exercise while ill or fatigued

- use proper equipment

- don't return to normal exercise program until injuries have healed

cross-training

Participating in two or more activities to develop a variety of fitness components.

long-term effects of exercise on the human body

decreased body fat

improved self-image

reduced risk of colon cancer

What are ways that exercise can improve body composition?

increases muscle mass

decreases fat mass

increases daily calorie expenditure

How does regular cardiorespiratory endurance exercise affect blood lipids?

It can decrease bound cholesterol.

It can increase HDL.

What are social, emotional, or psychological benefits of being physically active?

improved self-image

improved learning and memory

reduced anxiety

reduction of mild to moderate depression

What is a benefit of strength training?

It increases muscle mass.

Two types of lipids or fats, that are found in the body are:

cholesterol

triglycerides

What term refers to the ability of the body to perform prolonged, large-muscle, dynamic exercise at moderate to high levels of intensity?

cardiorespiratory endurance

Which term refers to the amount of force a muscle can produce with a single maximum effort?

muscle strength

A physically fit person can perform moderate to vigorous physical activity

without becoming overly tired.

Which factors influence flexibility?

nervous system activity

joint structure

length of connective tissue

refers only to the body's content of muscle, bone, and water.

fat-free mass

According to the ACSM, how long should a person participate in vigorous-intensity aerobic activity per week for substantial health benefits?

75 minutes

What term refers to the physical abilities that contribute to performance in a sport or activity?

skill-related fitness

What refers to any body movement carried out by the skeletal muscles and requiring energy?

physical activity

What is recommended for weight management?

Increase your physical activity from 150 minutes per week to 300 minutes per week.

______ is the training principle that the body adapts to the particular type and amount of stress placed on it.

specificity

Sitting for even 30 or 60 minutes can increase

glucose and insulin levels.

If you are trying to lose weight, what foods should you avoid?

foods with added sugars

foods with empty calories

statements about resistance exercise

It is also known as strength training.

It is designed to build muscular strength and endurance.

What is the easiest method for accurately determining the intensity of an endurance workout?

measuring heart rate

The total time that is needed for an ideal cardiorespiratory workout depends on the intensity of the session. A high-intensity workout would require ______ time than a moderate-intensity workout.

less

What is the term that refers to exercise that forces muscles to contract against increased resistance?

resistance exercises

What are professional organizations that certify exercise instructors and personal trainers?

International Sports Science Association

National Strength and Conditioning Association

American College of Sports Medicine

What are isotonic exercises?

barbells

dumbbells

body weight exercises

weight machines

In a fitness training program, which phase is characterized by an increase in fitness level?

the improvement phase

During the ______ phase, fitness is sustained over a period of time.

maintenance