question

The leading causes of death for Americans overall are heart disease and cancer.

answer

true

question

The United States is one of the most overweight nations on earth.

answer

true

question

The overload principle states that to see improvements in physical fitness, you must

answer

train at a greater level than what your body is accustomed to

question

Resistance training intensity is usually measured by the

answer

amount of weight lifted

question

Exercise intensity is most closely related to

answer

how hard you exercise

question

The components of the FITT formula are

answer

frequency, intensity, time, type

question

Which of the following is a purpose of the exercise warm-up?

answer

increase muscle elasticity

question

Muscular strength is defined as the ability of your muscles to

answer

exert force

question

Men over 45 and women over 55 should obtain ________ before beginning an exercise program.

answer

permission from their doctor

question

Which of the following conditions would always require a medical clearance before exercising?

answer

diabetes

question

The ability of your muscles to contract repeatedly over time is known as

answer

muscular endurance

question

People who are underweight are at a higher risk for musculoskeletal injuries because of increased stress on their muscles and joints.

answer

false

question

Cardiorespiratory fitness is defined as the

answer

the ability of cardiovascular and respiratory systems to supply oxygen to muscles

question

The ventricles contract and pump blood out of the heart during the ________ phase of the heart cycle.

answer

systolic

question

The two major types of blood vessels are

answer

arteries and veins

question

The pressure that blood exerts on the walls of your blood vessels is known as

answer

blood pressure

question

The cellular form of energy is known as

answer

ATP

question

Creatine phosphate is stored in

answer

muscles

question

The three metabolic energy systems are

answer

immediate, oxidative, and non oxidative

question

Stored adenosine triphosphate (ATP) in the muscle is used in the ________ energy system.

answer

immediate

question

At what point after an activity has been initiated does the body switch energy sources from the immediate energy system to the anaerobic energy system?

answer

30 seconds

question

A byproduct of breaking down glucose for energy that may cause burning in the muscle is

answer

lactic acid

question

Short-term, high-intensity training, such as sprinting, is known as

answer

anaerobic training

question

Training that involves continuous activity sustained for 20 or more minutes is known as

answer

aerobic training

question

Which of the following would be considered an example of an aerobic activity?

answer

cycling

question

The stable, constant internal environment that our body maintains at rest is known as

answer

homeostasis

question

When you begin exercising

answer

cardiac output increases

question

Cellular structures where oxidative energy production takes place are known as

answer

mitochondria

question

Which of the following may occur as the result of cardiorespiratory training?

answer

improved oxygen delivery to the muscles

question

The improvements in oxygen delivery seen with training are a result of a(n)

answer

increase in hemoglobin

question

A protein that transports oxygen in blood is which of the following?

answer

hemoglobin

question

According to the American College of Sports Medicine the recommended frequency for cardiorespiratory exercise is

answer

3 to 5 days per week

question

When developing a training program for cardiorespiratory fitness, your intensity of exercise should be determined by

answer

your target heart rate

question

Studies have shown that exercise can reduce the symptoms of depression.

answer

true

question

When checking your pulse during exercise, you should measure your heart rate for 30 seconds.

answer

false

question

Your resting heart rate increases as your cardiorespiratory system becomes more conditioned.

answer

false

question

To prevent dehydration, it is recommended that you start drinking fluid approximately 30 minutes after beginning an activity.

answer

false

question

Muscular strength is defined as the ability

answer

of a muscle to contract with maximal force

question

Muscular endurance is defined as the ability

answer

to contract a muscle repeatedly over an extended period of time

question

Muscular strength is often measured by determining the maximum

answer

weight a person can lift at one time

question

Which of the following types of equipment can be used for resistance training?

answer

resistance bands

question

Which is true regarding the effect of weight training in women compared with men?

answer

women increase in strength and muscle endurance through strength training just as men

question

People who stop resistance training will see their muscles revert to pretraining strength and size, a condition known as

answer

atrophy

question

Loss of muscle mass and strength with aging is called

answer

sarcopenia

question

Which process accurately describes a change in body composition that occurs as a result of resistance training?

answer

fat cells decrease in size

question

When assessing muscular strength, a 1 RM test

answer

measures the maximum amount of weight that can be lifted at one time

question

Which is an advantage of using machine weights for resistance training instead of free weights?

answer

safe and less intimidating for beginners

question

When following a resistance-training program, it is important to let each muscle group rest for ________ before taxing it again with resistance exercises.

answer

48 hours

question

The root cause of delayed onset muscle soreness is

answer

micro damage to the muscles

question

Gains in muscular endurance are best developed with

answer

lower resistance and more repetitions

question

The "10 percent rule" states that you should

answer

you should not increase frequency, intensity, or time by more that 10% per week

question

Use of which of the following ergogenic aids is illegal without a medical prescription?

answer

anabolic steroids

question

Regular resistance training results in increased bulk for women.

answer

fasle

question

Resistance training is beneficial in preventing osteoporosis.

answer

true

question

Age-related muscle loss can be slowed with resistance training.

answer

true

question

A group of repetitions is called a set.

answer

true

question

The American College of Sports Medicine recommends 1-3 sets per resistance exercise for beginners.

answer

true

question

Flexibility is the ability of the joints to

answer

move through a full range of motion

question

Which of the following affects flexibility?

answer

activity level

question

If your flexibility is within "normal" levels and you simply want to maintain that level, how many days a week should you do your stretching exercises?

answer

2 days

question

When stretching, you should hold each stretch for at least

answer

10 seconds

question

The simplest method of stretching for people who are just starting a stretching program is ________ stretching.

answer

static stretching

question

Stretching that involves mimicking movements performed in a workout or sports activity is known as ________ stretching.

answer

dynamic

question

Stretching characterized by bouncing or jerky movements is known as ________ stretching.

answer

ballistic

question

At which age does flexibility peak?

answer

18

question

Which of the following is a good strategy for avoiding stretching-related injuries?

answer

stretching only after warming up muscles

question

Lack of flexibility can cause changes in posture.

answer

true

question

________ is defined as the relative amounts of lean and fat tissue in the human body.

answer

body composition

question

________ is defined as the body's total amount of fat-free tissue.

answer

lean body mass

question

The minimal amount of fat needed for normal physiological functions is defined as

answer

essential fat

question

Women need ________% essential fat for reproductive system-related fat deposits.

answer

12

question

A disease risk assessment using height and weight is

answer

BMI

question

People with android fat distribution carry more fat around their

answer

stomach

question

A person with gynoid pattern obesity would most likely carry excess body fat in which area?

answer

hip

question

Lean body mass is body weight minus fat.

answer

true

question

Storage fat is nonessential fat stored in tissue near the body's surface and around major body organs.

answer

true

question

Essential fat is needed for normal body functioning.

answer

true

question

Obesity does not increase a person's risk for death and disability.

answer

false

question

The percentage of overweight adults has decreased over the past 5 years.

answer

fasle

question

BMI incorporates height and weight to estimate weight classification.

answer

true

question

Gynoid obesity is seen in people who store fat in the abdominal area.

answer

false

question

Abdominal fat increases your risk for disease much more than fat on your calves.

answer

true

question

Chemical compounds that supply the energy and raw materials we need to survive are known as

answer

nutrients

question

A measure of the amount of chemical energy that a food provides is known as

answer

calorie

question

Essential nutrients

answer

can only be obtained by the diet

question

Subunits of protein molecules are known as

answer

amino acids

question

The glycemic index is a measure of the rate at which foods

answer

raise blood sugar levels

question

The fatty acids in most foods and in the body occur in the form of

answer

triglycerides

question

Fats that are solid at room temperature are

answer

saturated

question

When hydrogen atoms are added to an unsaturated oil to cause more complete saturation, it produces

answer

trans fat

question

Which of the following is high in trans fats?

answer

margarine

question

The "bad cholesterol," which leads to plaque deposits in blood vessels, is known as

answer

LDL

question

HDL cholesterol

answer

helps protect agains heart disease

question

Which of the following is a way to get more heart-healthy fat into the diet?

answer

cook with unsaturated oils

question

Organic compounds that we need in tiny amounts to promote growth and help maintain health are known as

answer

vitamins

question

A disease associated with low calcium intake is known as

answer

osteoporosis

question

The condition in which the body fails to produce enough hemoglobin in the blood is termed

answer

iron-defiency anemia

question

Which mineral is a component of hemoglobin?

answer

iron

question

Anemia results in

answer

low blood oxygen levels

question

Humans are made up of approximately ________% water.

answer

60

question

Oxygen derivatives that can cause the body damage are known as

answer

free radicals

question

The best sources of energy during exercise are

answer

carbohydrates

question

When body mass index (BMI) goes above ________, a person is considered to be more than 10% over recommended body weight.

answer

25

question

How many adult Americans are currently considered obese?

answer

two thirds

question

In the past 25 years, obesity rates for adolescents have

answer

more than tripled

question

Successful weight loss can be best accomplished by

answer

making small dietary changes over time

question

The relationship between the amount of calories consumed in food and the amount of calories expended through metabolism and physical activity is known as

answer

energy balance

question

According to the U.S. Department of Agriculture, Americans consume an average of approximately ________ calories more per day now than they did in 1970.

answer

500

question

Which lifestyle factor is related to weight gain?

answer

getting less than 6 hours of sleep

question

What percentage of Americans engages in no exercise, sports, or other physical activity at all during their leisure time?

answer

40%

question

Women have a tendency to burn fewer calories than men because of women's

answer

higher level of essential body fat

question

Which cancer is specifically linked to a high BMI?

answer

kidney cancer

question

Which of the following can be a component of metabolic syndrome?

answer

high blood pressure

question

Your friend is thinking about trying a fad diet to lose weight. Given the information in this chapter on problems associated with fad diets, you can inform her that

answer

unless she changes her eating habits permanently, she will regain the weight

question

A series of diets followed by eventual weight gain is known as

answer

yo-yo dieting

question

A disturbed pattern of eating, dieting, and perceptions of body image that leads to medical issues is known as

answer

an eating disorder

question

An eating disorder characterized by deliberate food restriction and severe, life-threatening weight loss is known as

answer

anorexia nervosa

question

An eating disorder characterized by bouts of binge eating followed by self-induced vomiting, laxative abuse, or excessive exercise is known as

answer

bulimia nervosa

question

A pre-programmed weight that your body returns to easily when you gain or lose a few pounds is known as

answer

a set point

question

The best method for burning calories is

answer

aerobic exercise involving large muscles

question

Current trends indicate that weight problems are decreasing in the college population.

answer

false

question

From a health standpoint, body weight is more important than body fat percentage.

answer

fasle

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