Exam 11: Physical Activity and Exercise

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).

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.

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

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).

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 __.

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

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

What is "runner's high"?

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

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

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

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

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

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

Describe an exercise program for a sedentary person in detail.

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.

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.

What is subcutaneous fat?

What is the social interaction hypothesis?

____ is a skeletal disease involving loss of bone density.