Deck 11: Physical Activity and Exercise

Question 1

Physical activity during ____ may protect against developing ____ in late adulthood.

A) adolescence, dementia (e.g., Alzheimer's disease)
B) adolescence, Parkinson's
C) midlife, pseudodementia
D) midlife, dementia (e.g., Alzheimer's disease)

Answer 1

D

Question 2

____ is a skeletal disease involving loss of bone density.

A) Osteoporosis
B) Osteopenia
C) Scoliosis
D) Lordosis

Answer 2

A

Question 3

Type ____ individuals may want to engage in competitions to push themselves to higher levels of fitness but it is a better strategy to think of physical activity as an ongoing healthy lifestyle endeavor: you want to keep your body as injury free as possible to go the distance rather than sprinting toward possible injury to meet a competitive goal.

A) A
B) B
C) C
D) D

Answer 3

A

Question 4

For very sedentary individuals using the standard formula to achieve moderate intensity exercise, it is best to start at ____% of maximum heart rate for the first few weeks and then gradually build intensity to the ____% level.

A) 50, 60
B) 60, 50
C) 40, 50
D) 40, 60

Question 5

Both anxiety and depression are ____ correlated with stress and there is evidence that both are ____ by exercise.

A) negatively, increased
B) positively, reduced
C) negatively, reduced
D) positively, increased

Question 6

Although exercise is an important component of weight control, unless ____, 150 minutes of moderate aerobic activity per week is generally ____ to lose weight.

A) BMI is increased, not sufficient
B) caloric intake is reduced, not sufficient
C) BMI is reduced, sufficient
D) caloric intake is increased, insufficient

Question 7

We know that we have entered the ____ zone when we can speak only a few words at a time before we need to pause our words to catch our breath.

A) vigorous activity
B) severe intensity activity
C) moderate intensity activity
D) rigorous activity

Question 8

Setting a goal of walking ____ steps per day is a good realistic challenge to turn around a sedentary lifestyle without creating too much hardship (such as forsaking modern conveniences like the Old Order Amish).

A) 5,000
B) 10,000
C) 25,000
D) 100,000

Question 9

Could it be that one stress management and well-being benefit of physical activity is that it can produce ____? Thus, in this context physical activity can be seen as an example of ____, a positive stress that we find both challenging and rewarding.

A) eustress, anti-stress
B) flow, eustress
C) endorphins, anti-stress
D) eustress, flow

Question 10

How do we know if we are engaging in moderate intensity activity? We know when we are able to talk during the activity but cannot ____.

A) speak for more than several minutes
B) listen
C) think clearly
D) sing

Question 11

The U.S. Department of Health and Human Services recommends doing muscle strengthening (i.e., resistance)exercises ____ a week that involve ____ of the body's major muscles.

A) no more than four times, all
B) four times or more, at least 50%
C) twice or more, all
D) no more than twice, at least 50%

Question 12

A recent meta-analytic study found that ____ exercise was associated with improvements in cognitive processing speed, attention, executive control, and memory. Such findings are supported by brain studies that demonstrate less cortical brain tissue loss and greater hippocampus volume in aerobically fit older adults.

A) vigorous and regular
B) anaerobic
C) aerobic
D) high-intensity but occasional

Question 13

In general, high risk individuals for physical activity are those with a known history or symptoms of cardiovascular, pulmonary (i.e., lung), or metabolic disease (e.g., diabetes). Moderate risk individuals are men over the age of ____ or women over the age of __.

A) 45, 55
B) 40, 50
C) 55, 40
D) 55, 45

Question 14

Based on examining the relevant body of evidence, the Institute of Medicine recommends ____ to prevent weight gain.

A) 120 minutes per week of high intensity activity
B) 120 minutes per day of high intensity activity
C) 60 minutes per day of moderate intensity activity
D) 60 minutes per day of high intensity activity

Question 15

The American College of Sports Medicine (ACSM)and the American Heart Association (AHA)have similar guidelines to engage in moderate intensity aerobic exercise for a minimum of ____ minutes (up to ____ minutes)per day for ____ days a week or vigorously intense aerobic exercise for ____ to ____ minutes per day for a total of 75 to 150 minutes per week as well as twice a week of resistance training (i.e., strength training, weight lifting).

A) 30, 60, 5, 20, 30
B) 15, 30, 4, 10, 15
C) 20, 30, 5, 30, 60
D) 30, 45, 4, 15, 30

Question 16

It appears as though exercisers must maintain a ____ threshold of activity to see ____ effects.

A) minimum, superficial
B) minimum, beneficial
C) maximum, beneficial
D) maximum, superficial

Question 17

Cardiorespiratory function, relative leanness, muscular strength, muscular endurance, and flexibility are examples of ____.

A) physical health
B) physical fitness
C) physical exercise
D) physical activity

Question 18

One of the best ways to increase physical activity is through ____ because it does not require special facilities or expensive equipment and is the most popular form of activity among those who meet the U.S. government's recommended exercise goals.

A) weightlifting
B) walking
C) jogging
D) running

Question 19

Executive control tasks are associated with memory and ____.

A) lower cortical deterioration
B) frontal lobe deterioration
C) higher cortical functions
D) lower cortical functions

Question 20

It is important to point out that in general people who are overweight will ____ from regular physical activity as people who are normal weight because weight and exercise exert relatively ____ influences on health.

A) not benefit as much, dependent
B) benefit as much, independent
C) benefit as much, dependent
D) not benefit as much, independent

Question 21

Name some of the benefits of physical exercise.

Question 22

What are the effects of weight-bearing exercise on bone health?

Question 23

Is there a dose effect for exercise and depression as well as for well-being?

Question 24

What is "runner's high"?

Question 25

What mechanisms explain the positive psychological benefits of exercise such as reducing anxiety and depression and boosting well-being?

Question 26

What are the keys to maintaining an exercise program?

Question 27

What do the Canadian government and Warbuton and his colleagues recommend in terms of physical exercise?

Question 28

What does BMI measure and is it a helpful tool? Why or why not?

Question 29

What is cardiorespiratory fitness?

Question 30

What is the effect of physical activity on cognitive performance?

Question 31

What group of people (according to change in level of physical activity)shows the most dramatic changes in risk reductions?

Question 32

What is the social interaction hypothesis?

Question 33

Describe visceral fat and how it is dangerous.

Question 34

What do the research studies reveal about the effects of exercise on positive well-being measures?

Question 35

What are placebo pills and how might they be used in a research study?

Question 36

What is subcutaneous fat?

Question 37

What is the FITT principle?

Question 38

Does engaging in physical activity have a protective effect against later development of depression?

Question 39

What are the effects of resistance training on weight loss, muscles, and fat?

Question 40

What is the PAR-Q and when would it be used?

Question 41

Explain the abstinence violation effect. How would you avoid this?

Question 42

Describe an exercise program for a sedentary person in detail.

Question 43

Summarize the evidence or lack thereof for the efficacy of physical exercise as a strategy to reduce anxiety and depression.

Question 44

Explain how expectancy effects are problematic in studies testing the effects of exercise on psychological states.

Question 45

What are the short and long term benefits of exercise?

Question 46

How does exercise reduce the risk of certain cancers and to what extent?

Question 47

Explain the difference between aerobic exercise and anaerobic exercise.

Question 48

What types of exercise are especially effective in reducing cardiovascular disease risk?

Question 49

How does exercise reduce the risk of diabetes (and which type)?

Question 50

What is moderate intensity exercise and how would one go about getting this type of exercise?