Flashcards: chap 15 exercise phys

All healthy adults aged 18 to 65 should participate in __________-intensity _________ physical activity for a minimum of ____ minutes on __ days per week

All healthy adults aged 18 to 65 should participate in ________-intensity ________ activity for a minimum of ___ min on __ days per week

__________-intensity ________ activity can be ____________ to total the ___ min minimum by performing bouts each lasting ≥10 min

Every adult should perform activities that maintain or increase __________ strength and __________ for a minimum of __ days per week

Because of the dose–response relationship between _______ __________ and _______, individuals who wish to further improve their _______, reduce risk for ______ diseases and disabilities, and prevent unhealthy ________ gain may benefit by exceeding the minimum recommended amounts of exercise

Before beginning any exercise program, anyone who is considered to be at a high risk for _________ _________ _______ should be screened according to the ______ screening algorithm.

Health-related fitness tests include measures of body ____________, muscular _________ and ___________, ___________, and cardiorespiratory fitness

_____ _____________ refers to the test’s ability to correctly identify people with a given disease

_____ ____________ refers to its ability to correctly identify people who do not have the disease

Six basic elements of an exercise program are exercise ______, ________, ________, _________, ________, and _____________

A minimum threshold for the ___________, __________, and ___________ must be met to yield significant cardiorespiratory ____________ benefits, and this threshold is quite variable from one individual to another

Optimally, exercise should be performed _______ or on ______ days of the week. Exercise should begin with __ or __ sessions per week and then progress to more if desired

Exercise duration of 30 to 60 min working at _________ intensity or 20 to 60 min at ___________ intensity is recommended, but the key is reaching the threshold for combined __________ and _________, which can be expressed as ____-minutes

walking, cycling, rowing, swimming are the _______ most frequently prescribed

a ________ _________ used prior to starting an exercise program to identify risk factors that can later become complications

exercise is ___ a priority in US population

the minimum recommended exercise intensity is ___ to ____% to VO_2max

Intensity can be monitored through __________ ___________ (MET), _________ ______ _______ (karvonen method) and ________ __ __________ __________ (RPE)

warm up should be a low ________ rhythmic activity specific to the _____ of choice for __ to __ minutes

the ________ _______ occurs after the warm up

the _________ ________ occurs after the stimulus phase and involves a slow reduction of __________ level lasting __ minutes or more

flexibility training improves _______ range of motion and ease of ___________ of ______ _______

consistent physical activity decreases _____ or total cholesterol relative to ______

physical activity decreases risk factors for ________ control, _________ management, ________ reduction, and ________ reduction