Chapter 4 – Becoming Physically Fit
Multiple Choice
1.
Which of the following will always occur when you establish a program of regular aerobic
exercise?
A)
You will lengthen your life.
B)
Your sense of well-being will improve.
C)
Your body will become more attractive.
D)
Your heart and lungs will become stronger.
Answer:
Page:
2.
The fitness dimension that is considered basic to whole-body fitness is
A)
flexibility.
B)
muscular strength.
C)
muscular endurance.
D)
cardiorespiratory endurance.
Answer:
Page:
3.
D
90
Physical fitness as defined in your text is
A)
the ability to engage in vigorous tasks and leisure activities.
B)
full functionality of all parts of the body.
C)
the ability to exercise without pain most days of the week.
D)
a set of attributes that relates to the ability to perform physical activity.
Answer:
Page:
5.
D
90
Which of the following, when performed regularly, can most effectively increase your energy
level, improve your circulation, and strengthen your resistance to disease?
A)
napping
B)
meditation
C)
weight lifting
D)
jogging or brisk walking
Answer:
Page:
4.
D
93
D
89
Which of the following is TRUE regarding cardiorespiratory endurance? It is
A)
produced by short bursts of intense movement at regular intervals.
B)
the ability of the heart and lungs to supply oxygen to the working muscles.
C)
the ability to perform repeated muscle contractions without fatigue.
D)
the body’s alternative means of energy production when there is insufficient oxygen.
Answer:
B
Page:
6.
When you exercise to the point that the oxygen demands of the muscles cannot be met, you have
developed
A)
the overload state.
B)
hyperthermia.
C)
hypothermia.
D)
oxygen deprivation.
Answer:
Page:
7.
B
90
Which of the following is the best example of anaerobic activity?
A)
jogging
B)
walking
C)
sprinting
D)
bicycle touring
Answer:
Page:
10.
C
90
Anaerobic literally means
A)
without strength.
B)
without oxygen.
C)
exhaustion.
D)
empty.
Answer:
Page:
9.
D
90
After oxygen deprivation occurs, to continue the activity, your body must use _________ energy
production.
A)
static
B)
aerobic
C)
anaerobic
D)
pulmonary
Answer:
Page:
8.
90
C
90
Which of the following best explains why a veteran distance runner can go farther and at a faster
pace than a beginning runner? The
A)
veteran runner has stronger muscles.
B)
beginning runner’s cardiorespiratory system is not as developed as the veteran runner’s.
C)
veteran runner has received more specialized training.
D)
beginning runner has a less efficient distribution of body weight.
Answer:
Page:
B
90
11.
Your ability to maintain posture, lift, push, and pull are examples of
A)
muscular fitness.
B)
aerobic fitness.
C)
flexibility fitness.
D)
agility fitness.
Answer:
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12.
Gradually increasing the resistance that muscles have become accustomed to is the basis for the
__________ principle.
A)
inertia
B)
overload
C)
anaerobic
D)
specificity
Answer:
Page:
13.
C
93, 96
Which of the following is the most significant hazard of isometric exercise for people with
hypertension? It
A)
will elevate their blood pressure.
B)
will increase their risk of injury.
C)
is difficult for them to perform this movement.
D)
is too expensive for these people.
Answer:
Page:
15.
B
93
The strength-building exercise method that involves exerting force against immovable objects is
called
A)
isotension.
B)
isokinetic.
C)
isometric.
D)
isotonic.
Answer:
Pages:
14.
A
91
A
96
Cybex, Mini-Gym, and Biodex are machines used in which form of resistance training?
A)
isometric
B)
isotonic
C)
isostatic
D)
isokinetic
Answer:
Page:
D
96
16.
Dumbbells and barbells are used in which form of strength training?
A)
isotonic
B)
ballistic
C)
isokinetic
D)
isometric
Answer:
Page:
17.
Muscular endurance is best developed by increasing
A)
variety.
B)
resistance.
C)
repetitions.
D)
range of motion.
Answer:
Page:
18.
B
97
The best combination of effectiveness and low risk for maintaining flexibility is a regular
program of
A)
static stretching.
B)
ballistic stretching.
C)
running and walking.
D)
tai chi chuan or similar discipline.
Answer:
Page:
21.
C
96
Carolina can move her shoulder joint through her natural range of motion. She has
A)
a highly developed cardiorespiratory system.
B)
flexibility at that particular joint.
C)
good muscular strength.
D)
muscular endurance at that joint.
Answer:
Page:
20.
C
97
One advantage of isokinetic exercise is that
A)
it encourages the user to work at maintaining balance while exercising.
B)
the sound and feel of the exercise projects a “tough” image.
C)
muscles are overloaded through the entire range of motion.
D)
it is inexpensive and many individuals can participate.
Answer:
Page:
19.
A
96
A
97
Besides increased flexibility, the most important benefit of stretching is
A)
reduced risk of injury.
B)
improved physical fitness.
C)
increased muscular strength.
D)
improved muscular coordination.
Answer:
Page:
22.
Body composition is an important concern because
A)
the information helps to identify people who do not exercise.
B)
of the high incidence of obesity in the United States.
C)
without body composition data, certain exercises may do more harm than good.
D)
a body composition assessment should accompany all exercise programs.
Answer:
Page:
23.
D
94
According to the ACSM, which activity would NOT meet the requirement for developing
cardiorespiratory fitness?
A)
cycling
B)
softball
C)
dancing
D)
step training
Answer:
Page:
26.
D
90
According to the American College of Sports Medicine (ACSM) recommendations for achieving
cardiorespiratory fitness, the mode of activity should be
A)
intermittent and use mostly small muscles.
B)
anaerobic in nature and regular intervals.
C)
activities that develop flexibility.
D)
any continuous physical activity that uses large muscles.
Answer:
Page:
25.
B
98
Cardiorespiratory endurance can best be achieved through all of the following EXCEPT
A)
rollerblading.
B)
cross-country skiing.
C)
skating.
D)
golf.
Answer:
Page:
24.
A
97
B
94
One of the recommendations for helping you to continue with an exercise program is to
A)
make all components as consistent as possible.
B)
train in silence to help you concentrate.
C)
make it enjoyable.
D)
train alone.
Answer:
Page:
C
94
27.
To improve your cardiorespiratory fitness, you should exercise at least ____ times per week.
A)
two to four
B)
three to five
C)
four to seven
D)
one to five
Answer:
Page:
28.
Twenty-year-old Roger wants to begin an exercise program. As a young adult in good health
with no weight problems, to achieve significant aerobic conditioning benefits he should try to
bring his heart rate during exercise to a sustained level of about ________ beats per minute.
A)
220
B)
200
C)
160
D)
130
Answer:
Pages:
29.
D
94
The phenomenon by which aerobic exercise strengthens the heart, lungs, and blood vessels is
called
A)
maximum heart rate.
B)
the training effect.
C)
the target heart rate.
D)
cardiorespiratory fitness.
Answer:
Page:
31.
D
94, 95
The ACSM recommends that a healthy adult exercise at an intensity level of
A)
50 percent of his maximum heart rate.
B)
between 55 and 80 percent of his maximum heart rate.
C)
between 40 and 75 percent of his maximum heart rate.
D)
between 65 and 90 percent of his maximum heart rate.
Answer:
Page:
30.
B
94
B
94
To achieve a training effect, one must exercise at which one of the following intensity levels?
A)
target heart rate
B)
maximum heart rate
C)
minimum heart rate
D)
50 percent of maximum heart rate
Answer:
Page:
A
94
32.
Training at a level above your target heart rate will probably
A)
endanger your health.
B)
significantly raise your maximum heart rate.
C)
produce fatigue before much cardiorespiratory benefit occurs.
D)
reduce the time needed to improve cardiorespiratory fitness.
Answer:
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33.
Which of the following statements about training at a level below your target heart rate is most
accurate? It will
A)
burn some extra calories.
B)
produce no health benefits.
C)
lower your target heart rate.
D)
lengthen the time needed to achieve a training effect.
Answer:
Page:
34.
B
95
The ACSM recommends that exercise periods should last at least ________ minutes.
A)
20-90
B)
15-30
C)
10-45
D)
40-60
Answer:
Page:
36.
A
94
Sean is exercising aerobically and wants to determine if he is training in his target heart rate
range. Which of the following statements is FALSE?
A)
He should find an easily accessible artery, such as the carotid, to determine heart rate.
B)
He should use his thumb to feel for his pulse.
C)
He should count the number of beats he feels in a fifteen-second period.
D)
He should wear a heart rate monitor.
Answer:
Page:
35.
C
94
A
95
Which of the following is TRUE regarding duration of training?
A)
Those individuals who choose low intensity activities should maintain the activity for a
shorter period of time.
B)
For aerobic fitness, you must train for more than 60 minutes, three times a week.
C)
The ACSM recommends that the duration of exercise a person performs expends 3,000
kilocalories a week.
D)
The duration of an exercise can be a shorter period of time if one trains in the 75-85
percent zone of his heart rate range.
Answer:
Page:
D
95
37.
The American College of Sports Medicine recognizes resistance training in its fitness guidelines
as
A)
not being recommended for most people.
B)
important for strengthening the limbs.
C)
not being important to overall fitness.
D)
important to achieving overall fitness.
Answer:
Page:
38.
According to the ACSM, the goal of resistance training is to
A)
improve cardiorespiratory endurance.
B)
improve overall muscle strength and muscle endurance.
C)
allow an individual to become a competitive lifter.
D)
improve overall joint flexibility.
Answer:
Page:
39.
C
97
One of the main benefits of a cooldown period after exercise is to
A)
permit the heart to return to a resting state more rapidly.
B)
reduce the risk of stiff and sore muscles.
C)
reduce the risk of heart attack.
D)
reduce sweating.
Answer:
Page:
42.
C
97
Stretching should occur
A)
before warming up.
B)
before cooling down.
C)
after warming up and after cooling down.
D)
before warming up and before cooling down.
Answer:
Page:
41.
B
95
Robyn wants to increase her flexibility. What recommendation should she follow during
stretching? She should
A)
bounce during each stretch to increase her range of motion.
B)
hold her breath, then exhale slowly through the stretch.
C)
warm up with slow, rhythmic movements prior to stretching.
D)
stretch beyond the point of pain to allow for greater flexibility.
Answer:
Page:
40.
D
95
B
99
Which of the following is TRUE regarding low back pain?
A)
It tends to happen to many adults.
B)
It is usually caused by postural problems.
C)
It usually requires medical intervention.
D)
It usually is an uncommon occurrence among adults.
Answer:
Page:
43.
People between the ages of 45 and 65 most commonly experience which of the following
physical changes?
A)
significant immune suppression issues
B)
loss of some cognitive functions
C)
gradual degeneration of joint tissues
D)
an inability to maintain an activity at one’s target heart rate
Answer:
Page:
44.
B
103
Although the exact mechanism is unknown, osteoporosis occurs when
A)
the bones lose calcium.
B)
women experience menopause.
C)
undetected fractures spread to other sites in the bone.
D)
vitamin D is drawn from the bones for use elsewhere in the body.
Answer:
Page:
47.
B
103
Which of the following is TRUE regarding women and calcium?
A)
Women tend to consume a sufficient amount of calcium.
B)
Premenopausal women should take the recommended amount of 1,000-1,300 mg of
calcium per day.
C)
Postmenopausal women need to take between 800 and 1,000 mg of calcium per day.
D)
Along with calcium, women need adequate vitamin E to aid in the absorption of calcium.
Answer:
Page:
46.
C
100
Which of the following conditions should Sue, who is postmenopausal, be most concerned about?
A)
a decrease in adipose tissue
B)
loss of calcium from the bone
C)
an unsatisfying sexual relationship with her partner
D)
trouble remembering what day it is
Answer:
Page:
45.
B
102
A
103
How does exercise help to prevent osteoporosis? It
A)
maintains flexibility, the loss of which leads to osteoporosis.
B)
triggers the appetite for calcium-containing foods.
C)
increases the body’s output of estrogen.
D)
helps to sustain bone growth.
Answer:
Page:
D
103
48.
Women who exercise regularly and whose diets include the recommended amounts of calcium
and vitamin D will have fewer problems with __________________.
A)
arthritis
B)
menopause
C)
osteoporosis
D)
joint degeneration
Answer:
Page:
49.
Osteoarthritis
A)
is a form of arthritis that develops as we age.
B)
is a form of osteoporosis that occurs mainly in men.
C)
occurs most often in the shoulder and wrist.
D)
has no genetic predisposition.
Answer:
Page:
50.
D
104
Your knee begins to ache periodically from arthritis. If you seek medical treatment for it, the
doctor’s main goal will be to
A)
make you more comfortable.
B)
eliminate the cause of the knee pain.
C)
repair any damage the arthritis has caused.
D)
prevent the arthritis from spreading to other joints.
Answer:
Page:
52.
A
104
Scientists now believe that most people’s problems with osteoarthritis are caused by
A)
improper stretching and warm-up prior to exercise.
B)
injuries that were never allowed to heal properly.
C)
congenital joint defects.
D)
inherited tendencies.
Answer:
Page:
51.
C
103
A
104
A lifelong jogger has developed osteoarthritis in his hips. Which of the following is his doctor
most likely to recommend as initial treatment?
A)
hip replacement surgery
B)
anti-inflammatory drugs and continued activity
C)
painkillers and immobilizing the legs for one to two weeks
D)
anti-inflammatory drugs and stopping all running and most walking
Answer:
Page:
B
104
53.
Which of the following is the most likely change in an older adult? An increase in
A)
bone mass.
B)
oxygen uptake.
C)
sensitivity of the body’s homeostatic mechanism.
D)
reaction time.
Answer:
Page:
54.
According to the United States Department of Health and Human Services’ policy on physical
activity, which of the following statements is the most TRUE?
A)
At least 100 minutes of moderate-intensity physical activity per week can produce major
health benefits.
B)
An equivalent combination of moderate and vigorous physical activity can be used to
achieve significant health benefits.
C)
Fifty minutes of vigorous physical activity per week can produce major health benefits.
D)
There is no such thing as too much physical activity.
Answer:
Page:
55.
B
102
Which of the following fitness programs would be LEAST appropriate for older adults?
A)
bicycling
B)
water aerobics
C)
golf
D)
full-court basketball
Answer:
Page:
57.
B
89
What recommendation should Tom, who is 56 years old, follow when beginning an exercise
program?
A)
He should train at the higher end of his target heart rate.
B)
He should have a complete physical exam that includes a stress test.
C)
He should begin to exercise by himself after reading a “how to” exercise book.
D)
His exercise program should focus on physical conditioning.
Answer:
Page:
56.
C
101
D
102
You should always see a doctor before starting a new exercise program if you
A)
have a chronic disease.
B)
are over 35.
C)
have not exercised in two years.
D)
previously suffered an exercise-induced injury.
Answer:
Page:
A
104
58.
When you experience a so-called runner’s high, it is most likely caused by
A)
stress reduction.
B)
brain chemicals.
C)
high self-esteem.
D)
enjoyment of the activity.
Answer:
Page:
59.
Which of the following best summarizes the recommendations about exercise during pregnancy?
A)
Exercise should be slightly increased during early pregnancy.
B)
There are no limitations on exercise during pregnancy.
C)
Most women should perform general exercises that increase overall fitness and stamina.
D)
Most pregnant women should discontinue regular exercise.
Answer:
Pages:
60.
C
102-103
Even if it is her favorite sport, Ana should probably not ___________ during her third trimester
of pregnancy.
A)
golf
B)
bowl
C)
bicycle
D)
water ski
Answer:
Page:
62.
C
102-103
The most important reason to exercise during pregnancy is to
A)
strengthen the muscles used during delivery.
B)
help prevent birth defects.
C)
improve the general health of the mother and baby.
D)
lower blood pressure.
Answer:
Pages:
61.
B
104
D
103
Max enjoys jogging five days per week, but now he often has pain in his knees, despite several
shoe changes. He wants to reduce the pain and still stay in good shape. Which of the following
is the best option for Max now?
A)
Rest for one week and then continue as before.
B)
Eliminate the jogging and take up new forms of exercise.
C)
Cut the number of weekly runs from five to three.
D)
Replace some of his runs with low-impact activities.
Answer:
Pages:
D
104-105
63.
Sports drinks might be preferred to water for fluid replacement during a prolonged and intense
fitness activity because they
A)
are absorbed by the system more quickly than water.
B)
also supply electrolytes and carbohydrates.
C)
satisfy thirst more effectively than water.
D)
stay fresh longer than water.
Answer:
Page:
64.
When can you return to action after receiving a sports injury?
A)
when you no longer feel pain in the injured area
B)
when you can exercise for a full twenty minutes without pain
C)
when your doctor or physical therapist gives you clearance
D)
when the swelling has diminished and there is only slight pain
Answer:
Page:
65.
C
90
The use of multiple activities to achieve cardiorespiratory fitness is called
A)
cross-training.
B)
multiple impacts.
C)
rotation training.
D)
focused development.
Answer:
Page:
67.
C
108
The improvement of your aerobic fitness capacity has been associated with a decreased risk of
developing which types of cancer?
A)
pancreatic and lung
B)
breast and lung
C)
breast and colon
D)
breast and bone marrow
Answer:
Page:
66.
B
105
A
94
What is most likely to happen to Neda if she changes some of her running workouts for other
activities such as cycling or swimming?
A)
Her running performance will deteriorate.
B)
Her running performance will improve.
C)
She will most likely lose some interest in running.
D)
She will most likely enjoy her running more.
Answer:
Page:
D
94
68.
Drugs that function like testosterone to produce increases in weight, strength, endurance, and
aggression are called
A)
cortisones.
B)
anabolic steroids.
C)
anacrotic steroids.
D)
corticosteroids.
Answer:
Page:
69.
Many athletes illegally use anabolic steroids in order to gain
A)
muscle mass.
B)
bone density.
C)
reaction time.
D)
hand-eye coordination.
Answer:
Page:
70.
B
103
Which of the following best describes a hamstring pull? It is
A)
any pain that occurs on the front of the lower leg or shin.
B)
a strained muscle on the back of the upper thigh.
C)
any nonspecific pain occurring around the knee.
D)
tendinitis of the heel cord.
Answer:
Page:
73.
C
106-107
An individual’s peak bone mass is obtained by the age of
A)
15.
B)
20.
C)
30.
D)
25.
Answer:
Page:
72.
A
106
Which of the following best describes the damage caused by long-term illegal use of anabolic
steroids?
A)
Most of the damage can be reversed if the person stops using the drugs.
B)
It is usually limited to the circulatory and reproductive systems.
C)
It has multiple negative effects on both the body and the mind.
D)
Actual tissue damage occurs in a small minority of cases.
Answer:
Pages:
71.
B
106
B
110
The single best type of home exercise equipment is
A)
the one you will most enjoy using.
B)
the treadmill, according to a recent study.
C)
one that features both aerobic and resistance activities.
D)
one that provides for both an upper- and lower-body workout.
Answer:
Page:
74.
Delina is a collegiate gymnast. She suffers from bulimia, amenorrhea, and osteoporosis. Her
condition is known as
A)
athletic nervosa.
B)
over training syndrome.
C)
the female triad.
D)
stacking.
Answer:
Page:
75.
C
102
Why is it important for children to participate in fitness activities?
A)
Research has established that, if children do not exercise, they will never exercise as
adults.
B)
Research has found that cardiovascular disease begins in childhood.
C)
Most children who are obese during childhood become obese adults.
D)
People who do not exercise as children cannot reach peak fitness as adults.
Answer:
Page:
76.
A
106
C
99
Of the following, the best way to make sure your children become physically fit is to
A)
protect their free time.
B)
get them into organized sports.
C)
avoid making excessive demands.
D)
model a physically active lifestyle.
Answer:
Page:
D
100
True/False
77.
The Physical Activity Guidelines for Americans recommends at least 150 minutes per month of
moderate-intensity exercise to achieve substantial health benefits.
Answer:
Pages:
78.
False
89, 99
Achilles tendinitis is only a risk for elite runners.
Answer:
Page:
False
110
79.
Pain, when exercising, is a sign that something is wrong, and you should stop and assess the
situation.
Answer:
Pages:
80.
Regular aerobic exercise not only strengthens the heart and lungs, but can also help your body to
resist infections.
Answer:
Page:
81.
False
96
All joints can be equally flexible, if properly stretched.
Answer:
Page:
87.
True
93
The terms isotonic and isometric describe the same type of resistance training.
Answer:
Page:
86.
True
91
The popular forms of resistance training are all based on the overload principle.
Answer:
Page:
85.
True
90
Muscular fitness is the term used to represent the capabilities of the skeletal muscles to perform
contractions.
Answer:
Page:
84.
False
90
Anaerobic literally means “without oxygen.”
Answer:
Page:
83.
True
90
The oxygen-deprived form of energy production that fuels many intense, short-duration activities
is a life-threatening condition.
Answer:
Page:
82.
True
97, 108
False
97
Failure to use a joint regularly will have no appreciable effect on the flexibility of that joint.
Answer:
Page:
False
98
88.
Static stretching is generally safer than ballistic stretching is.
Answer:
Page:
89.
Thirty-year-old Linda will improve her cardiorespiratory fitness if her heart rate reaches a
sustained 130 beats per minute during exercise.
Answer:
Pages:
90.
False
101
Osteoarthritis occurs in most people over time due to normal wear and tear on joints.
Answer:
Page:
96.
True
102
The aging process is unpredictable and unique for each person.
Answer:
Page:
95.
False
97
Most cases of low back pain clear up within two weeks.
Answer:
Page:
94.
True
89
It is important to do stretching exercises before beginning your warm-up activities.
Answer:
Page:
93.
False
95
Aerobic exercise divided into many brief sessions, when done regularly, can yield some of the
same health benefits as a traditional five-workouts-per-week exercise plan.
Answer:
Page:
92.
True
94-95
The ACSM recommends that people with type 2 diabetes should perform resistance training with
heavy weights.
Answer:
Page:
91.
True
97
True
104
Exercise is less important for elderly people than it is for young and middle-aged people.
Answer:
Pages:
False
90, 100
97.
The Physical Activity Guidelines for Americans recommend 75 minutes of vigorous activity per
week to achieve substantial health benefits.
Answer:
Page:
98.
Most exercise physiologists recommend that all adults should receive a comprehensive physical
examination before beginning an exercise program.
Answer:
Page:
99.
True
106-107
Becoming aerobically fit may help you sleep more soundly.
Answer:
Page:
105.
False
98, 103
The dangers of illegal steroid use include an increased risk of heart problems, cancer, and
psychological disturbances.
Answer:
Pages:
104.
False
94
Jimmy is former bodybuilder. He has not been lifting weights recently or watching his diet as
strictly. He has gained 20 pounds. This weight gain is most likely the result of his muscle cells
turning into fat cells.
Answer:
Pages:
103.
True
106
The “I” in the acronym FITT represents interval.
Answer:
Page:
102.
True
105
A trial membership is an effective way to determine whether a health club will meet your needs.
Answer:
Page:
101.
False
102
Rollerblading is an effective low-impact alternative to running.
Answer:
Page:
100.
True
89
True
91
From 85 to 90 percent of one’s peak bone mass is obtained by the age of 20.
Answer:
Page:
True
103
Essay
106.
Describe the importance and benefits of cardiorespiratory fitness.
Answer:
Cardiorespiratory fitness is the foundation for whole-body fitness. This type of
fitness increases one’s ability to do sustained exercise over a prolonged period of time. In
addition, cardiorespiratory fitness reduces the concentration of bad cholesterol (low-density
lipoproteins), increases concentration of good cholesterol (high-density lipoproteins), reduces the
risk of hypertension and heart disease, strengthens the immune system, and helps control weight.
Pages:
107.
90-91
List and describe the components of physical fitness.
Answer:
1)
2)
3)
4)
Cardiorespiratory endurance is the ability of the heart and lungs to supply oxygen to the
working muscles. This form of fitness can best be developed through activities that are
continuous and use large muscles.
Muscle fitness is the ability of the skeletal muscles to contract to a maximum level. This
form of fitness can best be developed by gradually increasing the resistance that the
muscle may move, usually through isotonic (barbells, dumbbells) or isokinetic (Cybex,
Biodex machines) exercises.
Flexibility is the ability of the joints to move through their natural range of motion. This
form of fitness can best be developed through regular static stretching exercises.
Body composition is the analysis of what the body is made up of. Of interest to fitness
experts is the percentage of body fat to muscle and the role aerobic and strength training
exercises play in reducing body fat.
Pages:
108.
89-93
Describe the changes that occur as the human body ages.
Answer:
Most people begin to experience gradual but widespread declines in body
systems in their forties. The most notable change is the increasing difficulty of maintaining
homeostasis. Other changes that accompany aging are decrease in bone mass, increase in fat
tissue, degeneration of joints, decrease in visual acuity, and declining fertility. The extent of
these changes differs widely among individuals.
Page:
109.
100
Briefly identify and describe the six major areas of the American College of Sports Medicine’s
recommendations for achieving cardiorespiratory conditioning.
Answer:
1)
2)
3)
Mode of activity must be continuous and involve large muscle groups.
Frequency of training should be three to five times per week.
Intensity of training should be achieved by exercising at a level between 65 and 90
percent of one’s maximum heart rate.
4)
5)
6)
Duration of training should include a continuous activity performed from 20 to 60
minutes.
Resistance training should be performed twice a week with one set of eight to ten
exercises, featuring eight to twelve repetitions of each.
Flexibility should include static stretching of the major muscle groups a minimum of two
to three times a week.
Pages:
110.
94-95
List the recommendations that are detailed in the Physical Activity Guidelines for Americans.
Answer:
Substantial health benefits can be derived by performing:
1)
at least 150 minutes per week of moderate-intensity physical activity, or
2)
75 minutes per week of vigorous-intensity physical activity, and
3)
that additional and extensive health benefits can be derived by increasing to either 300
minutes per week of moderate-intensity activity or 150 minutes per week of vigorousintensity physical activity.
Page:
111.
99
What are the best ways to avoid sports injuries?
Answer:
Begin your exercise program at a low level of activity and progress gradually to
higher levels. Begin each exercise session with a warm-up and stretching, and end each session
with a cooldown period. If you have suspended your program for a long time, start over at a
lower level. Listen to your body. If you feel that something is wrong during an activity, stop the
activity immediately and assess the situation.
Pages:
108-109