Concepts 1 – Flashcards
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Which is one of the seven dimensions of wellness? a. logical wellness b. ecological wellness c. dietary wellness d. spiritual wellness
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d. spiritual wellness
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What does physical wellness encompass? a. eating well b. self confidence c. compassion d. a support network
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a. eating well`
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Which dimension of wellness includes optimism, trust, and self-confidence? a. physical wellness b. emotional wellness c. spiritual wellness d. interpersonal wellness.
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b. emotional wellness
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What is an example of the ability to think critically? a. emotional wellness b. intellectual wellness c. interpersonal and social wellness d. spiritual wellness
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b. intellectual wellness
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which activity best describes emotional wellness? a. taking time to explore your thoughts and feelings b. getting regular medical checkups c. being open to new ideas d. finding principles by which to live your life
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a. taking time to explore your thoughts and feelings
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Which best describes spiritual wellness? a. participation in community work b. prevention of injuries c. an ability to share feelings with others d. possession of a set of guiding beliefs that give meaning to life
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d. possession of a set of guiding beliefs that give meaning to life
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What element does environmental wellness include? a. trust b. communication skills c. meditation d. waste reduction
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d. waste reduction
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Which type of wellness does protecting one's self from exposure to toxic substances in the workplace demonstrate? a. social b. spiritual c. intellectual d. environmental
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d. environmental
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Which characteristic helps improve interpersonal and social wellness? a. a network of caring people b. a great degree of self confidence c. good physical health d. an active, creative mind
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a. a network of caring people
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Which of the following describes occupational wellness? a. the ability to manage money b. the level of fulfillment gained from one's work c. the livability of one's surroundings d. the quality of one's communication skills
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b. the level of fulfillment gained from one's work
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When choosing a target behavior to change, how can one maximize her chances of success? a. change all negative behaviors at once b. start with a complicated behavior first c. start with something simple d. start changing multiple behaviors
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c. start with something simple
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What is the best definition for self-efficacy? a. the figurative "place" that is responsible for events in a person's life b. a person's belief she or he can take action and perform a specific task c. events that occur but are unrelated to behavior change d. events that occur but are beyond an individual's control
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b. a person's belief that she or he can take action and perform a specific task
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Which identifies the pre-contemplation stage in the "stages of change' model? a. awareness of the problem b. modification of behavior c. belief that there is no need for change d. planning for change
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c. belief that there is no need for change
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Which strategy can aid in behavior change? a. having social support b. implementing a test plan c. reacting to challenges d. withholding rewards
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a. having a social support
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Which of these correctly describes the direction of blood flow through the body? a. Oxygenated blood flows from the system (body) to the heart via the vena cavae b. Deoxygenated blood flows from the lungs to the heart via the aorta c. Oxygenated blood flows from the lungs to the heart via the pulmonary artery d. Deoxygenated blood flows from the system (body) to the heart via the vena cavae
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d. deoxygenated blood flows form the system (body) to the heart via the vena cavae
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How much physical activity is recommended in the US Physical Activity Guidelines for adults? a. 60 minutes moderate activity per day b. 150 minutes moderate activity per week c. 150 minutes vigorous activity per week d. 45 minutes vigorous activity per day
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b. 150 minutes moderate activity per week
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Which of these occurs with an acute (single) bout of exercise? a. Increase in heart rate b. Decrease in stroke volume c. Decrease in blood pressure d. All of the above
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a. increase in heart rate
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Which of these is an adaptation of the cardiovascular system to chronic (regular) exercise? a. Faster heart rate recovery b. Decreased resting heart rate c. Increased stroke volume d. All of the above
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d. all of the above
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Which of these is NOT a benefit of regular exercise? a. Improved immune function b. Lower risk of cardiovascular disease c. Improved psychological health d. All of the above are benefits
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d. all of the above are benefits
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The walls of which vessels are highly elastic? a. Arteries b. Veins c. Capillaries d. All of the above
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a. arteries
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The formula 220-age is used to estimate: a. VO2max b. Resting heart rate c. Maximal heart rate d. Stroke volume
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c. maximal heart rate
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the cardiac output, or the amount of blood pumped by the heart each minute, is a product of: a. Stroke volume and heart rate b. Heart rate and blood pressure c. Blood pressure and stroke volume d. None of the above
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a. stroke volume and heart rate
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How many daily steps are recommended for the average adult to maintain heath? a. 5,000 b. 10,000 c. 15,000 d. 1,000
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b. 10,000
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You would like to test the aerobic fitness of a group of 50 elementary school-age children. You have access to a gym. Which of these tests would be most appropriate? a .1-mile walk test b. 1.5 mile run/walk c. PACER (beep) test d. 3-minute step test
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c. PACER (beep) test
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A VO2max test measures the amount of _____ used by the body; it indicates an individual's ______. a. Oxygen; cardiorespiratory fitness b. Carbon dioxide; stroke volume c. Oxygen; stroke volume d. Carbon dioxide; cardiorespiratory fitness
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a. oxygen; cardiorespiratory fitness
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Which submaximal exercise test is based on heart rate? a. 1-mile walk test b. 1.5 mile run/walk c. PACER (beep) test d. 3-minute step test
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d. 3-minute step test
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The F in FITT stands for: a. fitness b.fatness c. frequency d. follow
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c. frequency
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What does it mean to exercise in the 'fat burning zone'? a.Exercise at an intensity where you burn a high percentage of calories from fat rather than carbohydrate b. Exercise at an intensity where you burn a high percentage of calories from carbohydrate rather than fat c. Exercise at an intensity where you burn a large quantity of fat, regardless of calorie burn d. Exercise at an intensity where you burn a large quantity of carbohydrate, regardless of calorie burn
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a. exercise at an intensity where you burn a high percentage of calories from fat rather than carbohydrate
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Which of these is an adaptation to regular exercise training? a. Increased maximum heart rate b. Increased diameter of the left ventricle c. Increased resting blood pressure d. Increased exercise blood pressure
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b. increased diameter of the left ventricle
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Ability to hold a position at a joint's extended range of motion a. Ballistic Stretching b. Proprioceptive Neuromuscular Facilitation (PNF) c. Static Flexibility d. Dynamic Flexibility
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c. Static Flexibility
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The following statements about flexibility are correct except: a. Relief of aches and pains b. Relief of muscle cramps c. Improved body position and strength for sports and life d. Must be performed every day to receive benefits
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d. must be performed everyday to receive benefits
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The ACSM (American College of Sports Medicine) recommends: a. Stretching exercises be performed at least 2-3 times per week b. Slowly apply stretch to muscles to the point of mild discomfort, not pain c. Hold the stretch for 15-30 seconds d. All of the above.
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d. all of the above
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Which of the following statements about flexibility is true? a. People with too much or too little flexibility are more prone to injury b. Older adults do not benefit from flexibility training c. People who participate in high power sports should not participate in flexibility training d. Good knee and hip flexibility does not protect the spine
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a. people with too much or too little flexibility are more prone to injury
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Back pain is caused by: a. Poor strength and endurance in the core muscles b. Too much body weight c. Poor posture d. All of the above
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d. all of the above
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Which of the following statements about acute back pain is false? a. Sudden back injury usually involves tissue injury b. Apply heat for the first several days, and cold later c. Rest in bed as soon as the injury occurs d. See a physician if the pain doesn't go away in a short time
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b. apply heat for the first several days, and cold later
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All of the following statements about preventing back pain are true except: a. Keep a healthy weight throughout life b. Deal with stress properly c. Do not smoke or stop smoking d. Sit, stand, or work in the same position for a very long time
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d. sit, stand, or work in the same position for a very long time
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The spine gives structural support for the body, and: a. It protects the spinal cord b. It supports some of the body's weight c. Muscles, tendons, and ligaments are not attached to the spine d. It allows movement of the neck and back in some directions
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a. it protects the spinal cord
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The correct order of the regions of the spine starting from the neck to the bottom of the spine is: a. Cervical, coccygeal, lumbar, thoracic, sacral b. Cervical, thoracic, coccygeal, lumbar, sacral c. Cervical, thoracic, lumbar, sacral, coccygeal d. Cervical, thoracic, sacral, lumbar, coccygeal
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c. cervical, thoracic, lumbar, sacral, coccygeal
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The deep connective tissue that provides structure for the muscle belly is called: a. Epimysium b. Motor Unit c. Sarcomere d. Fascicle
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a. Epimysium
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The protein filaments responsible for muscle contractions are called: a. Epimysium and endomysium b. Fascia and fascicles c. Motor neuron and muscle cell d. Actin and Myosin
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d. Actin and Myosin
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Which neurons carry directions from the brain to the motor neurons to cause muscles to fire? a. Afferent b. Efferent c. Obligatory d. Essential
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b. Efferent
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Slow, Type I fibers have all of the following characteristics EXCEPT: a. Predominantly Red in color b. Oxygen dependent c. Easily Excitable d. Higher Endurance
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c. Easily Excitable
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fast, Type II fibers have which of the following characteristics: a. Slower to excite b. Blue in coloration c. Not oxygen dependent d. Slow to fatigue
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c. not oxygen dependent
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Illness and health are the majority of the issues you have to confront when it comes to wellness. A. true B. False
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b. False
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Muscular power is best described as: a. The ability to lift a large mass b. The ability to lift a mass quickly c. The ability to sustain a contraction over an extended period of time d. The ability to perform multiple repetitions of a movement
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b. The ability to lift a mass quickly
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An example of a muscular endurance exercise is: a. Performing a 20 yard sprint b. Box jumps c. Power Cleans d. Running a mile
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d. running a mile
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In order to avoid burnout and overtraining, it is important to do what? a. Vary the types of exercises used to train any given muscle group b. Steadily increase sets, reps and weights c. Maintain an unchanging workout routine. d. Don't work out
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a. vary the types of exercises used to train any given muscle group
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Which of the following is not considered fat free mass? a.Water b. Visceral c. Bone d. Muscle
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b. visceral
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The Mesomorph phenotypes best describes what type of individual? a. Thin and difficult to add muscle mass b. Tall and "hourglass" like figure c. Heavy set and tends toward overfat d. Lean and muscular
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d. Lean and muscluar
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DEXA scans are able to deliver body composition estimates within 1-2% relativity, which component of body composition is DEXA most used for? a. Bone Density b. Water weight c. Fat mass d. Muscle girth
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a. bone density
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Body Mass Index is least often used due to what problem with its calculations? a. Lack of ability to take into account excessive height ranges b. Inability to differentiate fat mass from muscle mass c. Number delivered is close to a body fat percentage d. Age is not in the equation
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b. Inability to differentiate fat mass from muscle mass
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Your energy system determines how active you are and the impact it has on your health. A. true b. false
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b. false
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Your energy inputs are oxygen, food, sensory stimulation and less tangible contribution such as caring, attention, and love. A. True B. False
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A. true
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Internal output includes radiating heat, vividly expressing emotions, sweating, and self-responsibility. A. True B. False
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b. false
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The wellness concept defines health as the absence of disease. A. True B. False
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b. false
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In the shoulder mobility test, some people may find more mobility going one way, compares to the other. A. True B. False
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a. true
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Joint inflexibility can cause problems with joint lubrication, leading to deterioration of the cartilage lining the joint. A. True B. False
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a. true
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Flexibility does not depend on the structure of the joint. A. True B. False
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b. false
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Flexibility refers to the range of motion for a given joint. A. True B. False
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a. true
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Ballistic Stretching involves forcing the muscle to stretch while bouncing, swinging, or jerking. It is acceptable to most fitness professionals. A. True B. False
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b. false
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There is really no good test for general flexibility. A. True b. False
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a. true
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Dynamic stretching involves the muscle being stretched by moving the joints slowly and fluidly through their normal range of motion and is best used at the beginning of a work out. A. True B. False
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a. true
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All people who sit for long periods of time will see benefits of flexibility training. A. True B. False
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a. true
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To increase flexibility, a person must stretch and hold a muscle beyond its normal strength. A. True B. False
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a. true
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A person should take the stretch to the point of pain to improve flexibility. A. True B. False
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b. false
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According to the "stages of change" model of changing behavior, which stage include people who begin to make small changes in their behavior? A.contemplation stage b. preparation stage c. maintenance stage d. action stage
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b. preparation stage
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During exercise, blood flow is shunted from the _______ to the ________. a. Skeletal muscle; skin b. Digestive system; heart c. Skin; heart d. Digestive system; skeletal muscle
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d. digestive system; skeletal muscle
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Which is a better predictor of mortality from any cause or from cardiovascular disease? a. Aerobic fitness b. Fatness c. Fitness and fatness are equally predictive of mortality
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a. aerobic fitness
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In order to burn the highest number of calories, which intensity should you exercise at? a.85% of maxHR b. 75% of maxHR c. 65% of maxHR d. 50% of maxHR
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a. 85% of max HR
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The physical activity recommendations for which of these groups is different from that of healthy adults? a. Pregnant women b. Children c. Individuals with disabilities d. Elderly adults
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b. children
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A goal of the Exercise is Medicine initiative is to have physical activity treated as a _______ by primary care physicians. a. Recommendation b. Vital sign c. Requirement d. Billable treatment
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a. recommendation
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Which statement about lower back pain is false? a. Lower back pain affects more than 50% of Americans by the age of 50. b. The 2nd highest health complaint in America. Headaches are # 1 c. Results from inflexible and weak muscles, incorrect posture, or improperly lifting or carrying heavy objects. d. Poor spinal stability puts pressure on the nerves from the spinal column and can lead to lower back pain.
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a. lower back pain affects more than 50% of Americans by the age of 50
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Muscular strength is best trained in what repetition range? a. 2 sets of 15 reps b. 5 sets of 1-5 reps c. 1 set of 2 reps d. 3 sets of 10 reps
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b. 5 sets of 1-5 reps
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When training for muscular strength, the 'F" in FITT stands for: A. The number of times per week that you would lift b. The amount of weight used in a set c. The sets and repetitions used in a lift d. The lift performed
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c. (but maybe a)
