question

Flexibility is not an adaptable fitness component.

answer

False

question

Dynamic flexibility does not affect your ability to

answer

perform a split.

question

Joint capsules are

answer

semi-elastic structures that surround major joints.

question

The amount of stretch a muscle will tolerate is unlimited.

answer

False

question

Good flexibility has not been shown to

answer

improve body composition

question

Poor flexibility may increase the risk of injuries.

answer

true

question

How does good flexibility help you attain improved body position and strength for sports?

answer

Good flexibility lets you assume more efficient body positions and exert more force through a greater range of motion.

question

Why are there no tests of general flexibility?

answer

Because flexibility is specific to each joint.

question

The American College of Sports Medicine recommends performing stretching exercises at least _____ days per week.

answer

two or three

question

Which of the following techniques is not recommended for people of average fitness?

answer

ballistic stretching

question

A stretch should be held in position for a minimum of forty-five seconds.

answer

false

question

The stretching technique most commonly associated with injury is

answer

ballistic stretching.

question

A disadvantage of active stretching is that it

answer

may not produce a sufficient stretch.

question

Stretching exercises should be performed

answer

after a warm-up or workout.

question

An essential component of safe passive stretching is

answer

good communication with partner.

question

How does active stretching work?

answer

a muscle is stretched by a contraction of the opposing muscle.

question

The thoracic vertebrae are found in the neck.

answer

False

question

The structures that absorb and disperse stress on the spine are

answer

intervertebral disks.

question

Nerve roots in the spine are the key component of intervertebral disks.

answer

true

question

The most common site of back pain is the _____ area.

answer

lumbar

question

Smoking is a risk factor for low-back pain.

answer

True

question

Most cases of acute back pain last longer than a month.

answer

False

question

Exercise can help prevent and manage low-back pain.

answer

True

question

Essential body fat is located just below the skin.

answer

False

question

A synonym for "fat cells" is

answer

adipose tissue.

question

Height and weight tables rely on

answer

insurance-company mortality statistics.

question

The percentage of Americans who are classified as obese is approximately

answer

35 %

question

What are the symptoms of metabolic syndrome?

answer

resistance to the effects of insulin, chronic inflammation, fat deposits in the abdominal region, high blood pressure, high blood glucose levels, abnormal blood fat levels

question

Metabolic syndrome increases the risk of heart disease for

answer

men more than women.

question

One possible explanation for the increase in obesity among Americans over the past forty years is

answer

increased portion sizes.

question

Men have a higher percentage of essential fat than women.

answer

false

question

For a person who is overweight, increasing physical activity can benefit health even if it doesn't result in a change in body weight or body fat percentage.

answer

True

question

Since 1970, the daily caloric intake among Americans has risen by at least

answer

500 calories.

question

Type 1 diabetes

answer

accounts for 5 to 10 percent of all cases of diabetes.

question

Nearly 90 percent of cases of type 2 diabetes could have been prevented with healthy lifestyle choices.

answer

true

question

Which of the following is not a factor in the development of type 2 diabetes?

answer

a diet rich in whole grains

question

People are at greater risk for early-onset heart disease if they tend to gain weight in the

answer

abdomen.

question

The risks from body fat distribution are usually assessed by measuring waist circumference.

answer

true

question

A woman may experience amenorrhea and loss of bone mass if her percentage of body fat is less than

answer

8 to 12 percent.

question

A condition called the "female athlete triad" consists of

answer

abnormal eating patterns, premature osteoporosis, and amenorrhea.

question

Body mass index (BMI) is based on what concept?

answer

that weight should be proportional to height.

question

A person with a body mass index of 31.2 is classified as

answer

obese

question

Muscle has a higher density than fat.

answer

True

question

Which of the following indirect methods for assessing body composition is considered most accurate?

answer

the Bod Pod

question

Bioelectrical impedance analysis estimates body fat percentage by sending a small electrical current through the body.

answer

True

question

When trying to lose weight or improve body composition, what should be your focus?

answer

Lifestyle should be your focus—regular physical activity, endurance exercise, strength training, and a moderate energy intake.

question

Essential nutrients are best described as nutrients that

answer

must be obtained from food because the body can't manufacture them fast enough to meet physiological needs.

question

Which of the following are micronutrients?

answer

minerals

question

What are the six classes of essential nutrients?

answer

Proteins, Carbohydrates, fats, vitamins, minerals, water

question

The average adult needs about three thousand calories a day to meet individual energy needs.

answer

false

question

Complete protein sources

answer

supply all essential amino acids.

question

Foods from plant sources usually provide ________ proteins.

answer

incomplete

question

The major source of fuel for the body during rest and light activity is

answer

fats

question

Leading sources of saturated fat in the American diet do not include

answer

plant sources.

question

What are the functions of low-density lipoproteins and high-density lipoproteins?

answer

Low-density lipoproteins transport cholesterol to organs and tissues; high-density lipoproteins transport cholesterol out of the arteries.

question

The primary function of carbohydrates is to

answer

supply energy to body cells.

question

Which of the following macronutrient distributions is consistent with the acceptable macronutrient distribution ranges set by the Food and Nutrition Board of the National Academies?

answer

10 percent of daily calories as protein, 65 percent of daily calories as carbohydrate, 25 percent of daily calories as fat

question

Most vegetables contain a mix of complex and simple carbohydrates.

answer

True

question

The recommended daily intake of fiber for women is ________ grams.

answer

twenty-five

question

Taking large doses of vitamins is safe and healthy.

answer

false

question

Anemia is associated with a deficiency in

answer

iron

question

As part of total adequate daily water intake, an adult male should drink about _____ cups of fluid.

answer

13

question

Moderate alcohol intake for women is no more than _____ drink(s) per day.

answer

1

question

One cup of pasta counts as one ounce-equivalent from the grains food group.

answer

true

question

Two nutrients of particular concern for women are

answer

calcium and iron.

question

Athletes should follow a diet with 60-65 percent of calories coming from protein.

answer

true

question

A guideline for food safety is to

answer

cook stuffing separately from poultry.

question

Which type of food must meet limits on pesticide residues?

answer

organic food

question

Why should mercury be avoided in the diet, especially with regard to children?

answer

Mercury can cause brain damage to fetuses and young children.

Concept of Fitness pt. II – Flashcards

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