Concept of Fitness pt. II – Flashcards

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Flexibility is not an adaptable fitness component.
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False
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Dynamic flexibility does not affect your ability to
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perform a split.
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Joint capsules are
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semi-elastic structures that surround major joints.
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The amount of stretch a muscle will tolerate is unlimited.
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False
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Good flexibility has not been shown to
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improve body composition
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Poor flexibility may increase the risk of injuries.
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true
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How does good flexibility help you attain improved body position and strength for sports?
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Good flexibility lets you assume more efficient body positions and exert more force through a greater range of motion.
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Why are there no tests of general flexibility?
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Because flexibility is specific to each joint.
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The American College of Sports Medicine recommends performing stretching exercises at least _____ days per week.
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two or three
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Which of the following techniques is not recommended for people of average fitness?
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ballistic stretching
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A stretch should be held in position for a minimum of forty-five seconds.
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false
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The stretching technique most commonly associated with injury is
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ballistic stretching.
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A disadvantage of active stretching is that it
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may not produce a sufficient stretch.
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Stretching exercises should be performed
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after a warm-up or workout.
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An essential component of safe passive stretching is
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good communication with partner.
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How does active stretching work?
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a muscle is stretched by a contraction of the opposing muscle.
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The thoracic vertebrae are found in the neck.
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False
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The structures that absorb and disperse stress on the spine are
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intervertebral disks.
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Nerve roots in the spine are the key component of intervertebral disks.
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true
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The most common site of back pain is the _____ area.
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lumbar
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Smoking is a risk factor for low-back pain.
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True
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Most cases of acute back pain last longer than a month.
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False
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Exercise can help prevent and manage low-back pain.
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True
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Essential body fat is located just below the skin.
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False
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A synonym for "fat cells" is
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adipose tissue.
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Height and weight tables rely on
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insurance-company mortality statistics.
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The percentage of Americans who are classified as obese is approximately
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35 %
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What are the symptoms of metabolic syndrome?
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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
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Metabolic syndrome increases the risk of heart disease for
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men more than women.
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One possible explanation for the increase in obesity among Americans over the past forty years is
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increased portion sizes.
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Men have a higher percentage of essential fat than women.
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false
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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.
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True
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Since 1970, the daily caloric intake among Americans has risen by at least
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500 calories.
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Type 1 diabetes
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accounts for 5 to 10 percent of all cases of diabetes.
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Nearly 90 percent of cases of type 2 diabetes could have been prevented with healthy lifestyle choices.
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true
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Which of the following is not a factor in the development of type 2 diabetes?
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a diet rich in whole grains
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People are at greater risk for early-onset heart disease if they tend to gain weight in the
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abdomen.
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The risks from body fat distribution are usually assessed by measuring waist circumference.
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true
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A woman may experience amenorrhea and loss of bone mass if her percentage of body fat is less than
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8 to 12 percent.
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A condition called the "female athlete triad" consists of
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abnormal eating patterns, premature osteoporosis, and amenorrhea.
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Body mass index (BMI) is based on what concept?
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that weight should be proportional to height.
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A person with a body mass index of 31.2 is classified as
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obese
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Muscle has a higher density than fat.
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True
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Which of the following indirect methods for assessing body composition is considered most accurate?
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the Bod Pod
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Bioelectrical impedance analysis estimates body fat percentage by sending a small electrical current through the body.
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True
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When trying to lose weight or improve body composition, what should be your focus?
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Lifestyle should be your focus—regular physical activity, endurance exercise, strength training, and a moderate energy intake.
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Essential nutrients are best described as nutrients that
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must be obtained from food because the body can't manufacture them fast enough to meet physiological needs.
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Which of the following are micronutrients?
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minerals
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What are the six classes of essential nutrients?
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Proteins, Carbohydrates, fats, vitamins, minerals, water
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The average adult needs about three thousand calories a day to meet individual energy needs.
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false
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Complete protein sources
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supply all essential amino acids.
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Foods from plant sources usually provide ________ proteins.
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incomplete
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The major source of fuel for the body during rest and light activity is
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fats
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Leading sources of saturated fat in the American diet do not include
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plant sources.
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What are the functions of low-density lipoproteins and high-density lipoproteins?
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Low-density lipoproteins transport cholesterol to organs and tissues; high-density lipoproteins transport cholesterol out of the arteries.
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The primary function of carbohydrates is to
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supply energy to body cells.
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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?
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10 percent of daily calories as protein, 65 percent of daily calories as carbohydrate, 25 percent of daily calories as fat
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Most vegetables contain a mix of complex and simple carbohydrates.
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True
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The recommended daily intake of fiber for women is ________ grams.
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twenty-five
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Taking large doses of vitamins is safe and healthy.
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false
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Anemia is associated with a deficiency in
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iron
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As part of total adequate daily water intake, an adult male should drink about _____ cups of fluid.
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13
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Moderate alcohol intake for women is no more than _____ drink(s) per day.
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1
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One cup of pasta counts as one ounce-equivalent from the grains food group.
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true
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Two nutrients of particular concern for women are
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calcium and iron.
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Athletes should follow a diet with 60-65 percent of calories coming from protein.
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true
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A guideline for food safety is to
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cook stuffing separately from poultry.
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Which type of food must meet limits on pesticide residues?
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organic food
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Why should mercury be avoided in the diet, especially with regard to children?
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Mercury can cause brain damage to fetuses and young children.
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