physed module 3

What is rucking?

Walking with weight on your back

How does rucking impact calorie burning compared to walking without weight?

It burns 30% to 45% more calories

Why is rucking gaining popularity as an exercise form?

It boosts cardiovascular and muscular health

What is the top cause of death among older adults in the U.S.?

Falls

How does strength training help control blood sugar?

By clearing glucose out of the bloodstream

What is one way strength training helps protect against injuries and falls?

By increasing bone density and muscle mass

What percentage of children and adolescents with disabilities are meeting the recommended 60 minutes of daily physical activity?

24%

What is one of the key policies that supports inclusion in physical education for students with disabilities?

Individuals with Disabilities Education Act (IDEA)

What percentage of schools provide both adapted and regular physical education for students with disabilities?

26%

Which federal law requires that students with disabilities must be included in physical education?

Section 504 of the Rehabilitation Act

Biceps curls develop which muscle group?

biceps

Bench press develops which muscle group?

Chest, shoulders, triceps

Squats develop which muscle group?

Gluteals, quadriceps

Heel raises develop which muscle group?

Calves

Side bridges develop which muscle group?

Obliques, quadratus lumborum

Pull-ups develop which muscle group?

Lats, biceps

What is emphasized as the key to optimizing physical function and overall health through resistance training as discussed in the article "Just Start and Keep Training!"?

Adhering to resistance training on a regular basis

What is emphasized as a potentially viable option to address type 2 diabetes (T2D) in the article "The coming age of resistance exercise as a primary form of exercise for health"?

Resistance exercise alone

What is a barrier to participating in resistance exercise (RE) mentioned in "The coming age of resistance exercise as a primary form of exercise for health"?

All of the presented answers

What is proprioception?

Awareness of the body's balance and spatial orientation

Which type of receptors are involved in proprioception?

Proprioceptors

How long should the rest interval between sets last to gain muscular strength and endurance for general fitness?

1 to 3 minutes

Which of the following is a common result of inactivity and aging?

A loss of bone mass

Isometric exercise is best defined as a muscle contraction that does what?

Does not change the length of the muscle

When comparing free weights and weight machines, what is true about free weights?

They strengthen in ways that are more adaptable to real life

Increasing your muscle mass will also increase your what?

Metabolic rate

What type of exercise is particularly important for the development of the core and torso muscles that support the spine?

Static exercise

What characterizes fast-twitch muscle fibers?

Rapid contraction

An antagonistic muscle is a muscle that does what?

Relaxes as an opposing muscle contracts

What is a definition of hypertrophy?

An increase in muscle fiber size

A motor unit is made up of what?

A nerve connected to muscle fibers

In addition to strengthening the muscles, resistance training also strengthens which of the following?

Ligaments and cartilage

Which type of exercise is an individual performing when they jump from a platform to the ground and then jump back up on the platform?

Plyometrics

What makes up a motor unit?

One motor nerve connected to muscle fibers

Which condition plays a major role in the decrease in muscle strength that is often associated with aging?

Inactivity

Physical activity can help adults with disabilities improve their ability to perform tasks of daily life.

True

It is recommended that individuals with osteoarthritis avoid physical activity because it can worsen their condition.

False

What percentage of falls in elderly adults result in serious injury?

30%

What is one consequence of reduced proprioception in the elderly?

Impaired balance and higher risk of falls

What is the difference between flexibility and mobility?

Flexibility is the ability of muscles to lengthen; mobility refers to the range of motion in joints.

How much stretching per week per muscle group is recommended in the NYT flexibility article?

5–10 minutes per week per muscle group.

What is essential to focus on while stretching?

Consistent, controlled breathing to relax muscles and improve range of motion.

What was found to be about as effective as CBT for chronic back pain?

Mindfulness-based stress reduction involving meditation and yoga.

What percentage of the mindfulness group reported less disabling pain after eight weeks?

47%.

What is a core focus of cognitive behavioral therapy for chronic pain?

Reframing thoughts about pain so it feels more manageable.

True or false: Mindfulness and CBT benefits necessarily plateau over time, like opioid therapy.

False. Improvements increased over one year in the study discussed.

True or false: Mindfulness and CBT were found less effective than opioids for chronic back pain.

False. The study did not establish that comparison, and the approaches showed benefits.

True or false: Yoga showed only short-term relief and no evidence of lasting benefit.

False as framed in the assigned CNN article; the mindfulness-and-yoga group's results improved over one year, although other trials found mixed long-term results.

Which type of stretching fell out of favor before exercise because of possible performance effects?

Prolonged static stretching.

What did the athletes' stretching study find about performance after static, dynamic, or no stretching?

There was no significant performance difference when each was part of a complete warm-up.

What was a major limitation of the stretching study?

It included only 20 fit young men who played team sports.

What is the practical implication of the stretching study?

Athletes may continue stretching if it helps them feel mentally prepared; others may skip stretching if they otherwise warm up.

What important shift occurred in understanding chronic low back pain?

Recognizing its biopsychosocial nature: biological, psychological, and social factors.

What did the walking-versus-yoga question suggest for chronic low back pain treatment?

Both walking and yoga can be included in a treatment plan.

True or false: Nonspecific low back pain accounts for 10% and specific pain for 90%.

False. Approximately 90% is nonspecific and a minority has a clearly identifiable specific cause.

What are the semielastic structures surrounding major joints?

Joint capsules.

What are stabilization exercises particularly good for?

Building core stiffness to support the spine.

What is the focus of dynamic stretching?

Functionally based movements that actively take joints through their range of motion.

Which test is commonly used to assess hamstring flexibility?

The sit-and-reach test.

What yellow fibers make connective tissue flexible?

Elastin fibers.

How many repetitions of a stretch are generally recommended per session?

2–4 repetitions.

What total stretching time per exercise was asked in the first quiz?

The previous answer was 120 seconds, but standard ACSM guidance commonly specifies about 60 seconds accumulated per exercise; the quiz lacked a 60-second choice. Verify against course notes.

Which stretching technique is traditionally associated with a higher injury risk?

Ballistic stretching, which uses forceful bouncing movements.

What benefit does flexibility support in older adults?

Increased balance and stability.

What is long-term lengthening of connective tissue called?

Plastic elongation, as opposed to reversible elastic elongation.

Why might full-range spinal exercises immediately after waking be risky?

Intervertebral discs contain more fluid after overnight rest, increasing spinal disc loading.

True or false: Poor posture can make the lungs function less efficiently.

True. Slumped posture may limit chest expansion and breathing efficiency.

Which muscle groups are included in the core?

Abdominal, pelvic floor, trunk, back, gluteal, and hip muscles; some broad descriptions also include upper thigh muscles. Exact course wording was uncertain.

What relationship exists between physical activity and CVD risk?

An inverse relationship: greater activity is generally linked to lower cardiovascular disease risk.

What can sudden loss of responsiveness indicate?

Cardiac arrest, especially with absent or abnormal breathing.

What condition is associated with pulmonary edema due to ineffective heart pumping?

Congestive heart failure.

What happens when blocked coronary blood flow damages or kills heart muscle?

A heart attack, also called myocardial infarction.

What life-threatening outcome can ventricular fibrillation cause?

Sudden cardiac arrest and, without treatment, sudden cardiac death.

What emergency can cause sudden facial weakness, severe headache, and trouble seeing or talking?

Stroke.

What is one likely outcome of good flexibility?

A lower risk of some sports injuries is the intended course answer, although stretching alone has not consistently been shown to prevent all sports injuries.

What structures cushion and distribute stress between spinal vertebrae?

Intervertebral discs.

What usually determines natural flexibility?

Heredity, through genetic influences on joint structure and connective tissues.

Upon what does static flexibility depend?

Joint structure and the extensibility of surrounding tissues, including ligament looseness. The expected option between joint structure and ligament looseness remains unverified.

What is the most common site of back pain?

The lumbar area, or lower back.

Which three practices support good posture?

Wear a backpack symmetrically against the back; use ergonomic desk support; sleep on the side with neck support and a pillow between the legs.

How often does ACSM recommend flexibility exercises?

At least 2–3 days per week; daily stretching can also be beneficial.

What are major forms or manifestations of cardiovascular disease?

Atherosclerosis, coronary heart disease and heart attacks, stroke, and congestive heart failure.

What is a heartbeat that is too fast, too slow, or irregular called?

Arrhythmia.

What deposits accumulate on artery walls in atherosclerosis?

Plaques, containing cholesterol, other lipids, and additional substances.

What daily medication may be recommended to some people at elevated heart attack risk?

Low-dose aspirin, only on medical advice because its bleeding risks can outweigh benefits.

By how much can regular vigorous exercise lower CVD risk according to the quiz?

30% or more.

By how much can regular moderate physical activity lower CVD risk according to the quiz?

20% or more.

What is the main argument against the effectiveness of liquid diets and cleanses?

The body already has natural mechanisms to eliminate toxins.

Why might people feel better during a cleanse despite little scientific evidence of its benefits?

The placebo effect may produce short-term positive feelings.

According to dietitian Beth Czerwony, why might people feel more energetic on a cleanse?

They consume fewer added sugars and fats.

According to Esosa Edosomwan, how can racism manifest in dietary guidelines?

Guidelines may cater to only a specific group.

What is one main reason for the lack of cultural representation in dietary guidelines?

Insufficient scientific knowledge about various diets.

What has Oldways developed to make dietary guidance more culturally inclusive?

Culturally specific food pyramids and classes.

Why do women have a higher proportion of essential fat than men?

They have essential fat deposited in the breasts, uterus, and other sex-specific sites.

What primarily determines the number of fat cells a person has?

Genetics.

Where is subcutaneous fat located?

Under the skin.

Where is visceral fat located?

Around major organs.

Which gives a more accurate measure of body composition: body fat or body weight?

Body fat.

Why can height-weight tables misclassify muscular people as overweight?

Muscle is denser than fat, and the tables do not distinguish between them.

What two components make up total body mass?

Fat-free mass and body fat.