Principles and labs for fitness and wellness 12th edition

Regular participation in cardiorespiratory endurance activities also helps a person achieve and maintain recommended body weight—the fourth component of health-related physical fitness. Examples: walking, jogging, swimming, cycling, cross-country skiing, water aerobics, rope skipping, and aerobics.

They are high-intensity, short-lived bouts of exercise 2 to 3 minutes when oxygen cannot be delivered and utilized to produce energy. Examples: , , and meters in track and field; the meters in swimming; gymnastics routines; and strength training. Answer : VO 2max is affected by genetics, training, gender, age, and body composition. Further, VO 2max is 15 to 30 percent higher in men. This is related to a greater hemoglobin content, lower body fat, and larger heart size in men a larger heart pumps more blood, and thus produces a greater stroke volume.

VO 2max also decreases by about 1 percent per year starting at age This decrease, however, is only 0. Discuss the benefits of and differences between moderate-intensity and vigorous-intensity exercise. Answer : Vigorous-intensity programs yield higher improvements in VO 2max than moderate-intensity programs.

And higher levels of aerobic fitness are associated with lower cardiovascular mortality, even when the duration of moderate-intensity activity is prolonged to match the energy expenditure during a shorter vigorous-intensity effort.

A recent review of several clinical studies substantiated that vigorous-intensity compared with moderate-intensity exercise leads to better improvements in coronary heart disease risk factors, including aerobic endurance, blood pressure, and blood glucose control.

As a result, the pendulum is again swinging toward vigorous intensity because of the added aerobic benefits, greater protection against disease, and larger energy expenditure that helps with weight management. What are some ways to help you change behavior and adhere to a lifetime exercise program? Answer : Set aside a regular time for exercise. Exercise early in the day. Select activities you enjoy. Combine different activities. Use the proper equipment. Set goals and share them with others.

Find a friend or group of friends to exercise with. Exercise in different places and facilities. Exercise to music. Keep a record of your activities. Conduct periodic assessments. Listen to your body. If a health problem arises, see a physician.

Answer : Many popular energy drinks e. Herbals are not regulated by the FDA and little is scientifically known of their benefits, if any. List some ways to enhance daily nonexercise activity thermogenesis NEAT and reduce excessive sitting.

Answer : Stand as much as possible while working at home. Use a standing or a treadmill desk. Use a stability ball for a chair at home or at the office. Hold walking conferences instead of sitting meetings whenever feasible. Take 10 minute breaks each hour when doing steady sitting tasks. Park farther from the destination when driving. Take the stairs instead of the elevator or escalator. Consider walking when traveling distances less than a mile.

Proper cardiorespiratory endurance contributes more to independent living than any other fitness component. As long as women are able to train as hard as men, women can achieve the same amount of muscle hypertrophy size as men. To develop muscular strength in the beginner, the American College of Sports Medicine. To achieve significant strength gains, a minimum of 8 weeks of consecutive training is necessary.

Pilates exercises are performed in a slow, controlled, and precise manner on a mat floor or specialized equipment to help increase strength and flexibility of deep postural muscles. Each additional pound of muscle tissue in older adults increases resting metabolism by:. A benefit of strength training, accentuated even more when combined with aerobic exercise, is a n :. Variations in the extent of masculinity and femininity are determined by individual differences in hormonal secretions of all of the following EXCEPT:.

The appearance of heavy musculature of a female body builder during competition is a result of:. The ability of a muscle to exert submaximal force repeatedly over time is known as:. The maximal amount of resistance an individual is able to lift in a single effort is used to measure:.

With the Muscular Strength and Endurance Test, if an individual does only a few repetitions, the test will measure primarily:. Her muscular strength fitness category is:. The training concept that states that the demands placed on a system must be increased systematically and progressively over time to cause physiological adaptation is referred to as:. Which of the following principles implies that if a football player wishes to become stronger and faster, he will emphasize exercises that will develop leg strength and power?

The strength training method using a muscle contraction that produces little or no movement, such as pushing or pulling against an immovable object, is referred to as:. In a weight training session, Apple Orange completed 2 sets of 12 exercises.

For each exercise, she performed 12 repetitions. The average weight that she used is pounds and her body weight is pounds. Immediately after a marathon training run and an hour thereafter, the person should consume:.

Which of the following types of exercises benefit individuals with loose joints and low back pain the most?

Which of the following should be kept in mind when designing a strength-training program? Stability Balls are thought to be more effective than similar exercises on the ground because they contribute more to:. Significant strength increases seen during the first 2 to 3 weeks of training are largely related to more to:.

Explain why muscular strength is considered the most important health-related component of physical fitness. Answer : Though proper cardiorespiratory endurance is necessary to help maintain a healthy heart, good strength contributes more to independent living than any other fitness component. Older adults with good strength levels can successfully perform most activities of daily living.

A common occurrence as people age is sarcopenia, the loss of lean body mass, strength, and function. The gradual loss of muscle mass and ensuing frailty are what lead to falls and subsequent loss of function in older adults. Strength training helps to slow the age-related loss of muscle function.

Protein deficiency, seen in some older adults, also contributes to loss of lean tissue. John, who lives in a small one-bedroom apartment and has a limited budget, would like to purchase some strength-training equipment to develop his muscular strength and endurance.

Which of the following would you recommend: free weights or a Universal Gym machine? Explain why. Answer : Free weights would be recommended because they are much less expensive than a Universal Gym machine. On a limited budget, free weights are a better option. They can be used to perform many exercises to strengthen most muscles in the body.

Free weights can be easily moved from one area or station to another. They require that John balance the weight through the entire range of motion. This feature involves additional stabilizing muscles to keep the weight moving properly. Describe the difference between a program designed for muscular endurance and one designed for muscular strength. Answer : Muscular endurance programs involve more repetitions, less rest between sets, and more sessions per week, compared to strength programs.

Answer : Because muscular strength and endurance are important in developing and maintaining overall fitness and well-being, the principles necessary to develop a strength-training program have to be understood, just as in the prescription for cardiorespiratory endurance.

These principles are mode, resistance, sets, frequency, and volume of training. Answer : Variable resistance machines are able to increase resistance at the mid-range of the joint motion, where the movement is easiest, thereby stimulating adaptation throughout the range of motion. However, these machines are relatively expensive and not as readily available.

Answer : Individual muscle fibers in women do not increase in size as much as seen in men because women have a less anabolic hormonal environment due to lower levels of testosterone androgens. On average, women also have fewer fibers in a particular muscle, so any increases in individual fibers do not lead to as large an increase in the whole muscle.

Some also believe the aggressive tendencies of having more testosterone predispose men to creating higher overload in training that results in greater hypertrophy adaptations. Answer : The human body has two basic types of muscle fibers: a slow-twitch or red fibers and b fast-twitch or white fibers.

Slow-twitch fibers have a greater capacity for aerobic work. Fast-twitch fibers have a greater capacity for anaerobic work and produce more overall force. The latter are important for quick and powerful movements commonly used in strength-training activities.

The proportion of slow- and fast-twitch fibers is determined genetically and consequently varies from one person to another. Nevertheless, training increases the functional capacity of both types of fiber, and more specifically, strength training increases their ability to exert force.

During muscular contraction, slow-twitch fibers always are recruited first. As the force and speed of muscle contraction increase, the relative importance of the fast-twitch fibers increases. To activate the fast-twitch fibers, an activity must be intense and powerful. Briefly discuss the two types of training methods modes used in improving strength. In isometric training, muscle contractions produce little or no movement, such as pushing or pulling against an immovable object.

In dynamic training, the muscle contractions produce movement, such as extending the knees with resistance on the ankles leg extension. Isometric training does not require much equipment and strength gains with isometric training are specific to the angle of muscle contraction.

Dynamic training is the most popular mode for strength training. The primary advantage is that strength is gained through the full range of motion. Most daily activities are dynamic in nature.

Dynamic training consists of two action phases when an exercise is performed: 1 concentric or positive resistance and 2 eccentric or negative resistance. Answer : Select exercises involving all major muscles. Select exercises that strengthen the core.

Never lift weight alone. Warm up properly. Exercise larger muscle groups before smaller muscle groups. Exercise opposing muscle groups in the same workout. Perform all exercises in a controlled manner. Use the entire range of joint motion. Breathe naturally in during the concentric phase and out during the eccentric phase. Avoid holding the breath. Allow adequate recovery between sets. Discontinue training if there is unusual pain. Cool down properly. Briefly describe the advantages and disadvantages of elastic-band resistive exercise.

Answer : This type of constant resistance training has been shown to help increase strength, mobility, and functional ability particularly in older adults , and aid in the rehab of many types of injuries.

Some of the advantages to using this type of training include low cost, versatility you can create resistance in almost all angles and directions of the range of motion , use of a large number of exercises to work all joints of the body, and that they provide a great way to work out while traveling exercise bands can be easily packed in a suitcase.

Use of elastic-band resistive exercises can also add variety to your routine workout. Due to the constant resistance provided by the bands or tubing, the training may appear more difficult to some individuals because the resistance is used during both the eccentric and concentric phases of the repetition. Workouts, however, can be just as challenging as with free weights or machines. Additionally, the bands can be used by beginners and strength-trained individuals.

That is because several different tension cords up to eight bands are available and all participants can progress through various resistance levels. At the beginning, it may be a little confusing trying to determine how to use the bands and create the proper loops to grip the bands.

SKU: 4e0d67e54ad6 Category: Uncategorized. Define and give examples of aerobic and anaerobic exercise. Be able to assess CR fitness through five different test protocols: 1. Be able to interpret the results of CR endurance assessments according to health fitness and physical fitness standards. Determine your readiness to start an exercise program. Explain the principles that govern CR exercise prescription: intensity, mode, duration, frequency, and rate of progression.

Learn some ways to foster adherence to exercise. Question 1 T 1. The meter swim is an aerobic exercise. Exercise recovery time increases as a result of cardiorespiratory training. Multiple Choice LO An. Question 1 a The single most important component of health-related physical fitness for the general population EXCEPT for the older adults is: cardiorespiratory endurance. Hypokinetic diseases are the diseases caused by: too much physical activity. Adenosine triphosphate A-V oxygen difference Cardiorespiratory endurance Caloric expenditure 1 b A more efficient cardiorespiratory system: has a lower oxygen uptake capability.

Which of the following is an example of an aerobic exercise? Which of the following is an example of an anaerobic exercise? The amount of blood ejected with each beat of the heart is called the: capillary load. As a result of aerobic training, the heart: has a faster resting heart rate.

The best indicator of cardiorespiratory or aerobic fitness is: VO 2. VO 2max. Endurance training increases stroke volume significantly due to a: faster resting heart rate. The a-v O 2 difference is: created by anaerobic metabolism. The amount of oxygen that is actually used by the body during rest or a hard workout is determined by the heart rate, the stroke volume, and the amount of: blood circulating in the vascular system.

Starting at age 25, VO 2max decreases one percent each year in physically active individuals. Women exhibit a 15 to 30 percent higher VO 2max due to larger blood volume and higher body fat than men. Which of the following tests can be used to estimate VO 2max? To develop the cardiorespiratory system, the heart muscle has to be: relaxed.

The colonists later added rice and citrus foods. Today, the Hispanic diet incorporates a wide variety of foods, including red meat, but the staple still consists of rice, corn, and beans. Asian American diets are characteristically rich in vegetables and use minimal meat and fat. The Okinawan diet in Japan, where some of the healthiest and oldest people in the world live, is high in fresh versus pickled vegetables, high in fiber, and low in fat and salt.

The Chinese cuisine includes more than vegetables, and fat-free sauces and seasoning are used to enhance flavor. The Chinese diet varies somewhat within regions of China.

The lowest in fat is that of southern China, with most meals containing fish, seafood, and stir-fried vegetables. Chinese food in American restaurants contains a much higher percentage of fat and protein than the traditional Chinese cuisine. Answer : Good nutrition is essential to overall health and wellness. The diet should also provide enough substrates to produce the energy necessary for work, physical activity, and relaxation.

Too much or too little of any nutrient can precipitate serious health problems. Diseases of dietary excess and imbalance are among the leading causes of death in many developed countries throughout the world, including the United States.

A diet high in saturated fat and cholesterol increases the risk for diseases of the cardiovascular system, including atherosclerosis, coronary heart disease CHD , and strokes. In sodium-sensitive individuals, high salt intake has been linked to high blood pressure. Up to 50 percent of all cancers may be diet related.

Obesity, diabetes, and osteoporosis also have been associated with faulty nutrition. Describe the composition of the diet recommended by MyPlate, including specific food examples. Answer : The MyPlate healthy food plan contains five major food groups. The food groups are vegetables, fruits, grains, protein, and dairy. Whole grains, vegetables, fruits, and dairy provide the nutritional base for a healthy diet.

When increasing the intake of these food groups, it is important to decrease the intake of low-nutrient foods to effectively balance caloric intake with energy needs. The consistent message is to eat a diet with ample fruits mostly whole, limiting fruit juices and vegetables, especially dark green and orange vegetables. At least half of grains consumed should be whole rather than refined grains.

In terms of meat, poultry, and fish, the recommendation is to consume about 3 ounces and not to exceed 6 ounces daily. List and discuss four of the eleven key messages to manage weight provided by the Dietary Guidelines for Americans. Your email address will not be published.

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Previous Product. Category: Nursing. Learn to use the U. Department of Agriculture MyPlate guidelines for healthier eating. Describe the functions of the nutrients, carbohydrates, fiber, fats, proteins, vitamins, minerals, and water in the human body.

Define the various energy production mechanisms of the human body. Be able to conduct a comprehensive nutrient analysis and implement changes to meet the Dietary Reference Intakes.

Identify myths and fallacies regarding nutrition. Become aware of guidelines for nutrient supplementation. Learn the Dietary Guidelines for Americans Question 1 F 1. The more the nutrients a person has, the healthier he or she is. Vitamins and minerals are used by the body to supply energy. Increased fiber intake decreases the risk for cardiovascular disease.

Other than supplying energy, fat has no functional value in our bodies. Essential amino acids are manufactured in the body. Protein amino acid supplements will not increase muscle mass. Multiple Choice LO An. Question 1 a Essential nutrients include: meat and dairy products, grains, fruits, and vegetables. MyPlate nutrition guidelines recommend that you should: consume your grains sparsely.

Which of the following is a good example of whole-grain food? The primary function of carbohydrates is to: serve as an important component of muscle. Excess glucose in the blood is: converted to fat and stored in adipose tissue.

Fruit sugar, fructose, occurring naturally in fruits and honey: is a better source of sugar than table sugar. Glycogen is: made from amino acids and vitamins. Soluble fiber: binds water in the digestive tract. Insoluble fiber: lowers the risk for colon cancer. The most concentrated energy source in the body is: fat. More than 90 percent of the weight of fat in foods and more than 95 percent of the stored fat in the human body are in the form of: compound fats.

Hydrogenation of fats: causes fats to be burned as energy faster. Trans fatty acids: are essential to human health. Lipoproteins are a: combination of lipids and proteins. The primary function of proteins is to: serve as an important component of muscle. Complete protein sources: supply all essential amino acids. The higher the intake of animal protein: the more blood enzymes are produced to prevent precancerous cells from developing into tumors.

Minerals: help regulate body functions. The amount of a nutrient that is estimated to meet the nutrient requirement of half the healthy people in specific age and gender groups is known specifically as the: Estimated Average Requirement. Recommended Dietary Allowance. Adequate Intake. Dietary Reference Intake. The daily amount of a nutrient that is considered adequate to meet the known nutrient needs of nearly all healthy people in the United States is known specifically as the: Estimated Average Requirement.

Which of the following statements is TRUE? Daily intake of fat-soluble vitamins is crucial. Antioxidant supplements prevent free radical damage. Amino acid supplements will increase muscle mass. Antioxidant supplements increase the risk of death. Vegetarian diets: are the key measure one should use to manage weight. Multivitamins provide: antioxidants. The MyPlate healthy food plan contains the following five major food groups: protein, carbohydrate, water, vitamins, and minerals.

In humans, phytonutrients seem to have a powerful ability to: protect the skin from the powerful sunlight. Ovolactovegetarians Semivegetarians Lactovegetarians Ovovegetarians 1 a Because most plant-based products lack one or more essential amino acids, the key to a healthful vegan diet is to: eat foods that possess complementary proteins. Eating nuts several times a week may lead to the: reduced incidence of heart disease.

Soy products are linked to lower risk for: breast cancer. Probiotics have been found to: cause gastrointestinal infections and disorders. Nutritional supplementation: may benefit individuals who are strict vegetarians.