Chapter 6

________________________ is the single most important component of health related fitness.

Aerobic exercise is especially important in preventing ________________ disease.

Hypokinetic diseases are illnesses related to a lack of ______________

Hypokinetic diseases include:

Air sacs in the lungs where oxygen is taken up and carbon dioxide(produced by the body) is released from the blood.

________________ is the iron containing compound, found in red blood cells (RBCs) that transports oxygen

_____________    _____________ is a high energy chemical compound that the body uses for energy.

___________ _________ is the amount of oxygen the human body uses

__________ exercise describes exercise that requires oxygen to produce the necessary energy (ATP) to carry out the activity

____________ exercise describes exercise that DOES NOT require oxygen to produce the necessary energy (ATP) to carry out the activity

Maximum amount of oxygen the body is able to utilize per minute of physical activity, commonly expressed in milliliters per kilogram per minute (mL/kg/min) *this is the best indicator of cardiorespiratory fitness

Heart rate after a person has been sitting quietly for 15-20 minutes

Benefits of aerobic training include:

__________ output is the amount of blood pumped by the heart in one minute

___________ ___________ is the amount of blood pumped by the heart in one beat

_______________ are the smallest blood vessels carrying oxygenated blood to the tissues in the body.

____________ are the structures within cells where energy transformation takes place

______________ is the load (or intensity) placed on the body during physical activity

___________ time is the amount of time the body takes to return to resting levels after exercise

___________ plays a crucial role in how each person responds to and improves after beginning an exercise program

Individuals who exhibit improvements in fitness as a result of exercise training are referred to as ___________________

Individuals who exhibit little or no improvements in improvements in fitness as compared to others who undergo the same training program are referred to as _____________

Training concept holding that genetics plays a major role in individual responses to exercise training and these differences must be considered when designing programs for different people is referred to as the principle of _______________

___________ heart rate is the highest heart rate for a person, related primarily to age.

__________ is a type of physical activity that requires planned, structured, and repetitive bodily movement with the intent of improving or maintaining one or more components of physical fitness

The amount of oxygen removed from the blood as determined by the difference in oxygen content between arterial and venous blood is ______________

The acronym FITT-VP is used to describe the cardiorespiratory exercise prescription variables:

__________ is in cardiorespiratory exercise, how hard a person has to train to improve or maintain fitness

CR exercise that requires an intensity level of approximately 70% of capacity is classified as _____________ exercise

Recommended training intensity range, in terms of exercise heart rate, to obtain adequate cardiorespiratory endurance development is known as _____________ ____________ zone

H-PAPE Perceived exertion vs. Training Intensity

H-PAPE stands for:

Starting a workout slowly is referred to as ______________

Tapering off an exercise session slowly is _______________

Number of times a person engages in exercise per week is known as the ____________

How quickly an individual progresses through an exercise program depends on the person's:

__________ volume is a relatively new concept that is the product of frequency, intensity, and duration

Most Americans spend more than ______ of their waking hours sitting.

Training volume is also used as an indicator of ____________ exercise

_________ is the rate of energy expenditure at rest

1 MET is the equivalent of a VO2 of ________mL/kg/min

The ________ test is perhaps the easiest test to administer

The _________ test can be used by individuals who are unable to run because of low fitness levels or injuries

Five exercise tests used to assess the CR fitness in this chapter are:

Because of its simplicity and practicality, the _________________ test is one of the most popular tests used to estimate VO2 Max in the laboratory setting.

Because individual doesn't have to support their own body weight while riding the bicycle, ___________ individuals and those with ___________ problems in their lower extremities can take this test

A swimming test is only practical for those who:

Readiness for exercise: you are evaluated in four categories, they are:

Heart rate ___________ increase the accuracy of heat rate assessment

Unconditioned individuals (those in the poor CR fitness category) and older adults should start at the a ____ to ____ percent training intensity (TI)

For persons in the "fair" fitness training is recommended between ____ to ____% TI (TI/Training Intensity)

For those in the "average" category a ____ to ____% TI is recommended

Active and fit people in the "good" category should exercise between ____ to ____% TI

People in the active "excellent" fitness category can exercise at higher TIs between ____ and ____%

_________ intensity exercise programs yield higher improvements in VO2 max than do moderate intensity exercise programs.

The form or type of exercise is known as the __________

Aerobic exercise has to involve the major muscle groups of the body, and it has to be ___________ and ___________

___________  ____________ can significantly reduce the incidence of injuries

The general recommendation is that a person exercise between ____ and ____ minutes per session.

In the latest guidelines the ASCM recommends at least ____ minutes of stretching exercises performed immediately following the warm-up phase or after the cool down phase

The Surgeon General states that no one, including older adults, is too old to enjoy the benefits of regular ________  ________

Ideally a person should engage in physical activity _____ or ______ times a week

The highest percentage of the VO2 max at which an individual can exercise(maximal steady state) for an extended time without accumulating significant amounts of lactic acid (accumulation of lactic acid forces an individual to slow down the exercise intensity or stop altogether) is:

The most difficult challenge about exercise is to _____  ______ once you start

As a rule, after ____ to ____ hours of aerobic inactivity the CR system starts to lose some of its capacity

The human body burns _____ calories for each liter of oxygen consumed

The first _____ weeks of any exercise program are critical.

To develop the CR system, the heart muscle has to be _____________ like any other muscle in the human body

Training Interval(TI) = (HRR x respective numbers (.30, .40, .50, .60, .70, .80, .90) + RHR
e.g. 30% TI= (125 x .30) + 68= 106 bpm

All increases in the FITT-VP variables should be gradual to minimize risk of __________ and ___________