Test Answers on Final – Flashcard
Unlock all answers in this set
Unlock answersquestion
HDL cholesterol values of less than ___ mg/dl in adult males and less than ___ mg/dL in adult females are associated with a greater risk of coronary heart disease and stroke
answer
40; 50
question
dose-response relationship means
answer
improvements seen in health benefits are dependent on the volume of physical activity performed
question
_____ is the largest preventable cause of disease and premature death
answer
smoking
question
according to PA patterns of US adults in 2011, what percentage of adults met the 2008 PA guidelines for aerobic activity
answer
50.5 %
question
the American college of sports medicine (ACSM) recommends resistance training for adults (18-65 years) a minimum of
answer
8 to 12 repetition maximum (RM) on 2 nonconsecutive days per week
question
heart disease is largely a mans disease T/F
answer
false
question
individuals who do not exercise are at greater risk for developing all of the following except a. hypothyroidism b. cancer c. musculoskeletal disorders d. coronary artery disease
answer
hypothyroidism
question
for individuals who have difficulty controlling their body weight, ,it is recommended they participate in PA for ___ minutes per day
answer
60
question
even modest reductions in blood pressure such as ___ through the use of endurance or resistance training can decrease cardiovascular heart disease risk, stroke risk , and all-cause mortality
answer
2 to 3 mmHg
question
one of the national health objectives for the year 2020 is to
answer
increase the proportion of adults who regularly engage in PA
question
Mr. L is 5 ft 3 inches and weighs 126 lbs? what is her BMI and body weight classification
answer
normal weight, BMI of 22.3 kg/m2
question
according to the American college of sports medicine (ACSM) guidelines, which of the following lab values would meet the criteria for dyslipidemia
answer
LDL-C of 143 mg/dl
question
According to the ACSM which of the following individuals would meet the criteria for the risk factor of hypertension
answer
a grandmother whose last two BP reading were 156/95 mmHg and 142/91 mmHg
question
according to the ACSM guidelines, which of the following meets the criteria for PA or sedentary lifestyle
answer
a male who is sedentary at work but started walking for 30 min., 3 day/week last month
question
Mr. C is a 45-year-old male who quit smoking three months ago. His father died ofstroke at age 64 and he reports that his serum HDL-C is 65 mg/dL and LDL-C is 125mg/dL. His blood pressure is 125/85 mmHg. He is currently physically inactive. His blood glucose level is normal and overweight. How many coronary risk factors does this client have?
answer
2
question
Which of the following is the most desirable blood glucose level
answer
60-99 mg/dl
question
according to the ACSM guidelines, which of thw following laboratory values would meet the criteria for HDL-C as a negative risk factor
answer
67 mg/dl
question
according to the ACSM guidelines, which of the following individuals meets the criteria for age to be considered a positive risk factor
answer
a 47 year old male
question
an asymptomatic individual with two or more coronary risk factors is classified as
answer
moderate coronary heart disease risk
question
Prehypertensive individuals are encouraged to modify their lifestyle in which of the following ways in order to reduce their risk of developing hypertension? I. reduce sodium intake II. adopting a healthy eating plan that includes a diet rich in fruits, vegetables, and low in fat and cholesterol III. losing body weight if overweight IV. stopping all alcohol consumption
answer
I, II and III only
question
which of the following risk factors you cannot change or manage
answer
age and family history
question
according to the ACSM, which of the following individuals would meet the criteria to count cigarette use as a positive risk factor
answer
a male who smoked for 3 years but quit 2 months ago
question
according to the ACSM, what is the ideal or typical value of hemoglobin A1c
answer
less than or equal to 6 percent
question
according to the ACSM which of the following individuals would be assigned the positive risk factor of prediabetes
answer
a 25 year old mother with 156 and 198 mg/dl 2 hr after eating lunch 2 days in a row
question
what is the first step in preactivity screening
answer
making classification whether or not the subject is PA
question
the probability of identifying individuals who have risk factors for a specific disease or syndrome is test
answer
sensitivity
question
which of the following statements is true regarding progression of exercise
answer
For continued improvement, the cardiopulmonary system must be progressively overloaded with periodic increases in frequency, duration, and intensity of the exercise.
question
the ability of the heart, lungs, and circulatory system to supply oxygen and nutrients efficiently to working muscles is known as
answer
cardiorespiratory endurance
question
"I will perform a full-body resistance -training workout twice every week" is an ex of which type of goal
answer
SMART
question
it is important for ex specialists to help clients make a firm commitment to an ex program because, of those individuals starting an ex routine, ___ will drop out within one year
answer
50 percent
question
Which of the following are considered positive factors related to physical activity participation and exercise program adherence? I. self-efficacy II. very cold or hot climate or season III. satisfaction with exercise facility IV. variety of exercise modes and activities
answer
I, III, and IV only
question
which level of motivation is a person at if he exercises because it is important to maintain or improve healthy lifestyle
answer
self-determined extrinsic motivation
question
according to the classification of PA levels usinga pedometer, how many daily steps would an adult be considered active
answer
10,000 to 12,499
question
which stage of motivational readiness for changing exercise behavior is a client in when she is exercising but not doingthe recommended amount of PA
answer
preparation
question
to assess your clients physical fitness status, select tests that are
answer
reliable, objective and valid
question
only ___ percent of adolescents reached the goal of exercising 60 min/day, 5 to 7 day/week based on accelerometer data
answer
8
question
my friend, Kathleen, did a colon cancer screening last week, and the result came back as positive. With several detail examination, she found that she did not have the cancer. The results of last week's examination is an example of
answer
false positive
question
it is possible for a test to have excellent ___ but poor ____
answer
reliability, validity
question
Which principle states that individuals with low physical fitness will show greater relative (%) gains and a faster rate of improvement in response to training than those individuals starting off with average or high fitness levels
answer
initial values
question
since heart rate is linearly related to oxygen uptake. Heart Rate monitors are the best way to measure energy expenditure T/F
answer
false
question
Calculate the target heart rate (THR) zone for 60% to 80% of HRR for a 50-yr-old man who weighs 193 lb (87.5 kg) and has a resting heart rate (HR) of 70 beats · min-1.
answer
130 to 150 bpm
question
which exercise variable is it MOST appropriate for a personal trainer to manipulate in the early stages of an ex program
answer
duration
question
the responses following ex can vary substantially, depending on the variables being measured. Serium lipid changes such as increases HDL are the example of ___ response
answer
delayed
question
You are calculating an exercise intensity for a client with a VO2max of 60 ml/kg/min. If he wanted to work at 75% of his VO2R, what level of intensity, in ml.kg/min, would you suggest for him? His VO2 rest is 3.5 ml/kg/min.
answer
46
question
what phase of aerobic ex program is performed between the warm up and cool down
answer
endurance conditioning (20-60 min)
question
it is recommended for most individuals exercise ___ RPE value range ( using 6 to 20 scale)
answer
12 ro 16)
question
most health benefits occur with at least ___ a week of moderate- intensity PA
answer
150 minutes
question
an unfit individual and a fit individual who both ex at a level of 5.0 METs will most likely be working at equal intensities relative to their max MET capacity
answer
false
question
ex intensity for general range, most people is ___- ____ % HRR
answer
60 - 80 percent
question
the ration of the persons working (exercising) metabolic rate to the resting metabolic rate is called ___
answer
MET
question
High-intensity interval training may be better suited for ____________ and ______________. I. stimulating short-term (e.g., 4-week) improvements II. adding variety to the exercise program III. maintaining exercise adherence for the general population IV. individuals initiating an aerobic exercise program
answer
I and II
question
You are calculating an exercise intensity for a client with a VO2max of 53.5ml/kg/min. If he wanted to work at 65% of his VO2max, what level of intensity, in ml/kg/min, would you suggest for him?
answer
35
question
The quantity of physical activity needed for achieving health benefits or reducing risk of illness is _____ the amount of activity typically prescribed when the goal is to make substantial improvements to cardiorespiratory fitness.
answer
less than
question
what is the best recommendation that could be given to an individual who is able to exercise only 5 to 10 minutes at a time
answer
perform multiple sessions (two or three 10 minute sessions) in a given day to accumulate 20 to 30 minutes of aerobic ex
question
in regards to progression, it is generally best to focus on increasing ___ before increasing ____
answer
frequency; intensity or duration;intensity
question
A 50 year old women with resting heat rate (HR)of 65 bpm who wants to train at 70% maximum heart rate reserve (70%HRR). What is her target exercise HR (bpm)?
answer
139
question
The health-related gains that occur with physical activity are when the volume of physical activity is between [ ] and 1,000 MET-min per wk.
answer
500
question
Reducing the training frequency from 5 to 3 days/wk does not adversely affect VO2max as long as the training intensity remains the same and your client participates in other activities, such as type D activity (i.e., in-line skating, racquetball, etc) an additional 2 or 3 days/week.
answer
true
question
The MET method should be used along with what other two methods in order to ensure that exercise intensity does not exceed safe limits? I. heart rate II. heart rate maximum III. blood pressure IV. rating of perceived exercise
answer
I and IV only
question
Last week, Meghan (50kg) did exercise 3 METs for 1 hour for 3 days and 7 METs for 30 min for 2 days. How much volume of physical activity done in a week (_____MET-minutes per week)?
answer
960
question
weight bearing aerobic activities are more beneficial than resistance traininig for bone health
answer
false
question
dynapenia, the age-associated loss of muscle strength, is largely due to decreased skeletal muscle size and mass
answer
false Dynapenia are largely due to the structure and function of the nervous system, impairments in the intrinsic force-generating properties of skeletal muscle, and/or fiber type changes.
question
the difference in strength b/w the right and left sides of the body should be no more than
answer
15 percent
question
what principle of resistance training states that prolonged inactivity will result in a loss of muscular strength
answer
reversibility
question
Using Brzycki's prediction equation, estimate a male client's 1RM if he was able to perform three bench presses with 210 pounds. 1RM = weight lifted / [1.0278 − (reps x 0.0278)]
answer
222 pounds
question
with heavy resistance training, which muscle fiber type shoes a greater increase in size
answer
fast
question
what principle of resistance training best represents the idea that training-induced adaptations are consistent with the design of a resistance training program
answer
specificity
question
when is it suitable or practical to estimate 1 RM
answer
if the client is unaccustomed to lifting heavy loads
question
in the time course of resistance training program, when is the morphological adaptation most likely to occur
answer
4 to 6 weeks
question
generally speaking, a 10 RM approximates ___ of the 1 RM weight
answer
75%
question
which of the following is NOT a health-related benefit of resistance training
answer
large increase in max oxygen consumption (VO2max)
question
the ex intensity should be at least ____ % of max to stimulate the development of strength
answer
60 %
question
in which periodization model does the client's training intensity increases as training volume decreases between and within cycles
answer
linear periodization
question
when does the pain typically occur in delayed onset muscle soreness
answer
24 to 48 hours after ex
question
how many ex are recommended for resistnace training for healthy population
answer
8-10
question
when there is no visible movement at the joint the contraction is called
answer
isometric
question
the most typical way to overload a muscle group when participating in a resistance training program in healthy adult population is to
answer
increase resistance ( amount of weight lifted) 15 reps
question
age-related loss of muscle mass is called ___
answer
sacropenia
question
initial improvement of trained is much more rapid than untrained
answer
false
question
in which periodization model does the client's training intensity decrease as training volume increase between and within cycles
answer
reverse linear periodization
question
which of the following is NOT true regarding resting metabolic rate(RMR)
answer
large individuals have smaller RMRs than people of smaller stature
question
weight-loss guidelines indicate that weight should be lost at a rate of ____to ____ lb per week
answer
1-2
question
a measure of the minimal amount of energy (kcal) needed to maintain basic and essential physiological functions that is measured resting and fasted condition
answer
basal metabolic rate
question
in general, a daily carbohydrate intake of ___ g/kg of body weight can maintain day to day glycogen stores for individuals engaging in low levels f physical activity
answer
7 to 8
question
one of your clients is 6 ft 3 in. (190.5 cm) tall and wieghts 240 lb (109 kg). According to these values his BMI is
answer
30.3 kg.m2
question
since thin people do not have fat accumulation in their body, they are less likely to have adult onset diseases succh as type 2 diabetes and heart disease TF
answer
false
question
Which of the following weight management principles are correct? I. Weight-loss rate decreases over time because the difference between the caloric intake and caloric needs gets smaller as one loses weight. II. Immediate after exercise, ghrelin level increases, while PYY levels decreases. III. RMR remains elevated 30 minutes or longer after vigorous exercise. IV. The optimal weight loss is 3 lb per week.
answer
I and III only
question
the minimal amount of fat needed for normal body function in females is
answer
10 to 13 percent
question
which mineral can lower blood pressure by modifying sodium effects
answer
potasssium
question
approximately how much of an individuals daily energy intake should come from fat
answer
20-35 percent
question
omega 3 and omega 6 fatty aacids are
answer
essential fat
question
which type of obesisity is highly associated with CHD, diabetes, hyperlipidemia
answer
android obesity
question
48 year old male, 70 in (178 cm), 215 lb (97.5kg); 31.4 percent BF. What is his fat free mass
answer
147.9 lb
question
in a survey of weight control practices of US adults, less than ____ of people attempted to combine caloric restriction with higher levels of phyiscal exercise (greater than 300 mins per week)
answer
25 percent
question
a well planned diet with caloric deficit of 1000 to 2000 kcal per day gradually reduces weight without sacrificing nutrition needs
answer
false (500 to 1000 kcal per day)
question
what is the ultimate reason for the development of obesity
answer
positive caloric balance
question
underproduction of thyroxine can
answer
reduce resting metabolic rate 30 to 50 percent
question
the minimal amount of fat needed for normal body function in males is
answer
2-5 percent
question
The RDA for protein is
answer
0.8 g/kg
question
Which of the following statements regarding the types of exercise suitable for weight loss programs are correct? I. Because it typically does not result in a large caloric expenditure, resistance training is not generally recommended for part of the exercise prescription when weight loss is the primary goal II. A combination of aerobic and resistance training has a positive effect on preventing weight gain. III. The intensity of the exercise is shown to be more important than the duration or total distance for maximizing energy expenditure IV. aerobic ex is more effective than resistance training for reducing BW
answer
II and IV only
question
minimum of __ days per week is recommneded to improve flexibility
answer
2
question
90 to 95 percent of arthritic cases are
answer
osteoarthritis
question
which of the following sensory neuron is responsible for stretch reflex
answer
muscle spindle
question
which type of stretching places a greater strain on the muscle and may cause microscopic tearing of muscle fibers and connective tissue
answer
ballistics
question
there is little age-related change in
answer
lumbar rotation
question
as individuals age, it is believed that females lose joint flexibility at a faster rate than males TF
answer
false
question
in a comparison of stretching techniques, which method has excellent practicality, medium risk of injury and good efficiency
answer
dynamic
question
in a comparison of stretching techniques, which method has good practicality, high risk of injury and poor efficiency
answer
ballistic
question
______ is the full movement potential of a joint,usually its range of flexion and extensino
answer
ROM
question
Traditional low back programs have been prescribed for which of the following purposes? I. increasing the strength of the abdominal muscles II. improving the range of motion of the hip flexors III. improving strength of hip flexors IV. improving range of motion of hamstrings
answer
I, II, and IV only
