question

chronic disease:

answer

illness that develops as a result of an unhealthy lifestyle and lasts a long time

question

systolic disease:

answer

pressure exerted by blood against the walls if arteries during forceful CONTRACTION of the heart

question

locus of control:

answer

a concept examining the extent to which a person believes he/she can influence the external environment

question

pedometer:

answer

an electronic device that senses body motion and counts footsteps

question

goals:

answer

the ultimate aims toward which effort is directed

question

water:

answer

the most important classification for essential body nutrients involved in almost every vital process

question

diastolic blood pressure:

answer

pressure exerted by blood against the walls if arteries during forceful RELAXATION of the heart

question

subcutaneous fat:

answer

deposits of fat directly under the skin

question

probiotics:

answer

healthy microbes that help break down foods and prevent disease-causing organisms from settling in the intestines

question

oxygen free radicals:

answer

substances formed during metabolism that attack and damage proteins and lipids

question

antioxidants:

answer

compounds that prevent oxygen from combining with other substances in the body to form harmful compounds

question

resting metabolic rate:

answer

the energy requirement to maintain the body's vital process in the resting state

question

basal metabolic rate:

answer

the lowest level of oxygen consumption necessary to sustain life

question

cardiac output:

answer

amount of blood pumped by the heart in one MINUTE

question

stroke volume:

answer

amount of blood pumped by the heart in one BEAT

question

muscular fitness:

answer

a term used in reference to the general health, strength, and endurance of a person's muscular system

question

strength training:

answer

program designed to improve muscular strength and/or endurance

question

progressive resistance training:

answer

a gradual increase of resistance used during strength training over a period of time

question

sacropenia:

answer

age related loss of lean body mass, strength, and function

question

hypertrophy:

answer

an increase in the size of the cell

question

volume:

answer

the sum of all repetitions performed multiplied by resistances used during strength training session

question

passive stretching:

answer

stretching exercises performed with the aid of an external force applied by either another individual or external apparatus

question

phytonutrients:

answer

compounds found in fruits and veggies that block formation of cancerous tumors and disrupt the process of cancer

question

telemerase:

answer

an enzyme that allows cells to reproduce indefinitely

question

metastasis:

answer

the movement of cells from one part of the body to another

question

insulin:

answer

hormone secreted by pancreas to help with metabolism

question

triglycerides:

answer

fats formed by glycerol and 3 fatty acids

question

artherosclerosis:

answer

fatty pr cholesterol deposits in the walls of the arteries leading to formation of plaque

question

cardiovascular disease:

answer

conditions that affect the heart and the blood vessels

question

stroke:

answer

condition in which a blood vessel that feeds the brain when clogged

question

propioceptive neuromuscular facilitation (PNF):

answer

a mode of stretching that uses reflexes and neuromuscular principles to relax the muscles being stretched

question

controlled ballistic stretching:

answer

exercises done with slow, short, gentle, and sustained movements

question

addiction:

answer

a problem of inbalance or unease within the body and mind

question

drug:

answer

any substance that alters the user's ability to function

question

drug abuse:

answer

intentional and in appropriate use of a drug

question

chronological age:

answer

actual age in years

question

life expectancy:

answer

expected length of life

question

physiological age:

answer

estimated based on genetic and lifestyle factors

question

conventional western medicine:

answer

based on scientifically proven methods

question

CAM:

answer

used to augment regular medical care or to replace conventional practices

question

integrative medicine:

answer

combination of the practices and methods of conventional western medicine and of CAM

question

T o F: the leading cause of death in the US is largely lifestyle related.

answer

true

question

T o F: daily physical activity in the US is becoming a standard lifestyle for most Americans.

answer

false

question

T o F: the main emphasis of physical fitness programs should be on the skill-related components

answer

false

question

T o F: other than supplying energy, fat has no functional value in our bodies

answer

false

question

T o F: dual energy x-ray absorptiometry (DXA) uses potentially harmful x-ray technology to assess body composition

answer

false

question

T o F: motivation comes from within, but it is influenced by external factors that control behavior

answer

true

question

T o F: body mass index (BMI) is a better predictor of risk for disease than a waist circumference (WC) measure

answer

false

question

T o F: as a rule, the less muscle mass involved in exercise, the better the fitness results

answer

false

question

T o F: if women are allowed to train as hard as men they can achieve the same amount of muscle hypertrophy (size) as men

answer

false

question

T o F: VO2 is determined by the heart rate, the stroke volume, and the amount of oxygen removed from the vascular system

answer

true

question

T o F: a motor unit compromises the motor neuron and the muscle fibers it supplies

answer

true

question

T o F: anorexic individuals seem to fear weight gain more than death from starvation

answer

true

question

T o F: you should weigh yourself at different times of the day to more effectively monitor your body weight

answer

false

question

T o F: doing too much too quickly is a common cause of exercise-relate injuries

answer

true

question

T o F: the intensity of a flexibility stretch should exceed to just past the point of discomfort

answer

false

question

T o F: melanoma is the most deadly form of skin cancer

answer

true

question

T o F: electrocardiograms are taken at rest, during the stress of exercise, and during recovery

answer

true

question

T o F: smoking is the single largest preventable cause of illness and premature death in the US

answer

true

question

T o F: power refers to the ability to quickly and efficiently change body position and direction

answer

false

question

T o F: moderate-intensity exercise is recommended for healthy pregnant individuals

answer

true

question

the constant and deliberate effort to stay healthy and achieve the highest potential for well-being is defined as:

answer

wellness

question

the desire and will to do something is referred to as:

answer

motivation

question

what process of change involves surrounding yourself with people who will work toward a common goal with you or who cares about you and will encourage you along the way?

answer

helping relationships

question

unhealthy fats include:

answer

saturated fats

question

not a technique to assess body fat:

answer

circumference measurements

question

the leading cause of preventable deaths in the US is:

answer

tobacco use

question

the Centers for Disease Control and Prevention recommended that you maintain a BMI:

answer

under 30

question

a primary function of carbohydrates is to:

answer

store energy in the body cells

question

which wellness encourages collaboration and interaction among coworkers, which fosters a sense of teamwork and support

answer

occupational

question

the general recommendation for adults is __________ steps per day?

answer

10,000

question

the National Academy of Sciences recommended that daily fat intake ______________ of total caloric intake for individuals with an abnormal insulin response to carbohydrates.

answer

can be up to 30%

question

john recycles and uses public transportation most of the time, this is __________ wellness.

answer

environmental

question

recommended body weight is determined based on:

answer

percentages of body fat and lean tissue

question

the largest nucleus of the basal ganglia, known as the _________ , plays a key role in habit formation.

answer

stiatum

question

people with external locus of control believe that:

answer

things happen to them by chance despite their behavior

question

which method of body composition measurement is the most frequently preformed in research ad by medical facilities:

answer

hydrostatic weighing

question

in the transtheroretical model, a relapse:

answer

may occur at any level of the model

question

when you write down a(n) ___________ , it becomes real and a contract with yourself.

answer

goal

question

statistics show that individuals at a greater risk for heart disease, dementia, hypertension, type 2 diabetes, and stokes:

answer

store more abdominal fat than thigh fat

question

the time-specific component of SMART goals refers to having a specific:

answer

date set fro completion

question

the 3% ___________ recommendation for men seems to be the lower limit fro people to maintain good health.

answer

essential fat

question

which of the following goals is most likely to help Jane reduce her body fat from 30% to 20%

answer

"I will reduce my body dat to 20% fat through eating right."

question

the belief in one's own ability to perform a given task is known as:

answer

self-efficacy

question

the MyPlate healthy food plan comprises the following five major food groups:

answer

vegetables, fruits, grains, protein, and dairy

question

what function does protein serve?

answer

maintains normal balance of body fluids

question

vitamin, mineral, and fiber supplements:

answer

fail to supply all the nutrients and other beneficial

question

the minimal amount of body fat needed for normal physiological functions is known as:

answer

essential fat

question

subcutaneous fat is the fat that is found:

answer

just beneath the skin

question

dual energy x-ray absorptiomtry measures bone density to assess the:

answer

risk for osteoporosis

question

where should girth measurements for women be taken?

answer

upper arm, hip, and wrist

question

which test is used most often to estimate VO2max?

answer

1.5 mile run test

question

cooking wisely includes:

answer

baking instead of frying

question

an alarming increase in the number of americans who are obese and overweight can be tied directly tied to:

answer

physical inactivity and poor dietary habits

question

what eating disorder is characterized, in part, by refusal to eat enough food to maintain a minimally normal body weight?

answer

anorexia nervosa

question

when exercising at a moderate intensity, what is the recommended frequency of exercise?

answer

30-60 minutes five days a week

question

unlike people suffering from bulimia nervosa, binge-eating individuals:

answer

do not purge (vomit)

question

one pound of fat represents ________ calories.

answer

3,500

question

the lowest level of caloric intake necessary to sustain life is know as the:

answer

basal metabolic rate

question

the Hand Grip Test is a(n) _________ test.

answer

isometric

question

what hormone, produced by fat cells, lets the brain known when you are full?

answer

leptin

question

if a person is trying to lose weight, a combination of ______ works best.

answer

aerobic and strength-training exercises

question

the single most important component of health-related physical fitness for the general population, except for older adults, is: cardiorespiratory endurance

answer

cardiorespiratory endurance

question

which exercise is considered aerobic?

answer

2 mile walk

question

increasing repetitions and volume are two ways to:

answer

overload in strength training

question

when fasting or on a crash diets, __________ storage can be completely depleted in just a few days.

answer

glycogen

question

the amount of blood ejected with each beat of the heart is known as:

answer

stroke volume

question

what is the objective of plyometric exercise?

answer

generate the greatest amount of force in the shortest time

question

what do the T's stand for in the FITT-VP principle of exercise prescription?

answer

time and type

question

the consumption of large quantities of food, mostly "comfort" and junk food, to suppress negative emotions in characteristic of ___________ eating.

answer

emotional

question

with elastic bands, the resistance is:

answer

used during both the eccentric and the concentric phases of the repetitions

question

among other things, the activity you choose to improve your cardiorespiratory endurance should be based on:

answer

your personal preferences

question

what is the recommended time of a warm-up prior to an exercise session?

answer

5-10 minutes

question

john has just returned from a two week vacation, during which he didn't adhere to his daily 30- to 60-minute routine of moderate exercises. experts say john should

answer

build up gradually to his previous level of exercise

question

how much muscle tissue is lost by adults who fail to strength train?

answer

4-6 pounds per decade

question

_________ hormones produce detrimental and undesirable side effects (even more so in women) such as hypertension, fluid retention, decreased breast size, and deepening of the voice.

answer

human growth

question

________ is the ability of a muscle to exert sub-maximal force repeatedly over time.

answer

muscular endurance

question

when the body uses protein instead of a combination of fats and carbohydrates as a source of energy:

answer

a large amount of weight loss is in the form of water

question

which of the following is not a benefit of aerobic training?

answer

increase in heart rate at given work load

question

_________ are composed of the myosin and actin filaments - the contractile portion of the muscle.

answer

myofibers

question

_________ have a greater capacity for anaerobic work and produce more overall force.

answer

fast-twich muscle fibers

question

what happens during an eccentric muscle contraction?

answer

the muscle shortens to overcome the resistance

question

_______ muscle groups are responsible for maintaining the stability of the spine and pelvis.

answer

dynamic

question

regular participation in a health-related fitness program can heighten performance of _________ components.

answer

skill-related

question

the Standing Long Jump Test is used to assess what skill?

answer

power

question

among athletes, amenorrhea is more common among women who are:

answer

extremely lean

question

a common characteristic of heat exhaustion is:

answer

clammy skin

question

what is the best treatment for acute sports injuries?

answer

RICE- rest, ice, compression, elevation

question

if jane develops a side stitch who exercising, where does she feel the pain?

answer

rib cage

question

__________ is training approach that uses a systematic variation in intensity and volume to enhance fitness and performance.

answer

periodization

question

the ability to maintain the body in proper equilibrium defines as what skill?

answer

balance

question

running or cycling without proper stretching:

answer

causes muscles to tightenn

question

what test measures the flexibility of the hamstring muscle and, to a lesser extent, the lower back muscles?

answer

sit and reach

question

among leading causes for low back pain are:

answer

poor postural habits and body mechanics

question

what training mode is relatively painless and has a low risk for injury?

answer

static stretching

question

speed of movement, momentum, and active muscular effort are characteristic of:

answer

dynamic stretching

question

at minimum, how long should alice warm up before her one-mile walk?

answer

5-7 minutes

question

cell growth is controlled by __________ , found in the nucleus of each cell.

answer

DNA and RNA

question

what is the biggest factor in fighting cancer today?

answer

health education

question

how are phytonutrients thought to fight cancer?

answer

the prevent cancerous tumor formation

question

the general recommendation when stretching is that the final position reached on each repetition be held for:

answer

10-30 seconds

question

the most significant contributors to loss of flexibility are:

answer

sedentary living and lack of physical activity

question

during exercise in the heat, drinking about a cup of cool water every ________ minutes seems to be ideal to prevent dehydration.

answer

15-20 minutes

question

which of the following is not skill-related fitness component?

answer

strength

question

metabolic syndrome is related to:

answer

low HDL cholesterol, high triglycerides, and an increased blood-clotting mechanism

question

cancer:

answer

is primarily a preventable disease, is often related to tobacco use, and has been linked to dietary habits

question

cancer treatments become more difficult when:

answer

cancer cells metastasize

question

how often should men conduct a testicular self-examination?

answer

once a month

question

the risk for breast cancer is higher in women who:

answer

have never had children

question

a bone marrow biopsy is a diagnostic tool for detecting:

answer

lukemia

question

more than half of all deaths from cardiovascular disease are caused by:

answer

CHD

question

what term applies to a SUDDEN, unexpected loss of heart function?

answer

sudden cardiac death

question

an increased risk for CHD has been established in people with:

answer

high total cholesterol high LDL cholesterol low HDL cholesterol

question

what is characteristic of more than 80 percent of people with type 2 diabetes?

answer

they have insulin DEPENDENT

question

abdominal fat stored primarily around internal organs is known as ________ fat

answer

subcutaneous

question

what METRICS are commonly used to assess healthy and unhealthy body weight? what equipment is needed for each?

answer

pounds, BMI, or lean body mass weight to height ratio, waist circumference, tape measurable

question

what is BMI's one weakness as a predictor of health risks?

answer

it doesn't count the lean body mass %

question

what effect does osteoporosis have on the bones and who among us is more susceptible to this condition?

answer

holes in the bones; women are more susceptible to it

question

six of the twelve lifestyle habits conducive to improved health and a better quality of life?

answer

1. healthy relationships 2. further education 3. avoid snacking 4. don't smoke 5. sleep 7-8 hours 6. balanced diet

question

realistic SMART goal example:

answer

"I want to lose 20 pounds by eating right for 3 months."

question

indentify the two types of muscle fibers in the human body and assess the functionality of each:

answer

slow-twitch fibers: more time of intensity on muscle; ex- long-distance running fast-twitch fibers: less time of intensity on muscles; ex- sprints, more explosive stuff

question

why is breakfast considered to be the most important meal of the day, especially as weight-management tool?

answer

it gives you energy for the day and make you feel more alert throughout the day, which can lead to wanting to workout more

question

compare and contrast aerobic and anaerobic exercises with examples:

answer

aerobic: low intensity, less movement; anaerobic: high intensity, more movement both good for workouts for training

question

what are the 5 principles that are key to develop a strength-training program? why are they important?

answer

mode resistance sets frequency volume keep you safe

question

why is it important to wear the proper clothing while exercising in the cold? what types of clothing are recommended and what types should be avoided?

answer

layers that wick away moisture. avoid cotton!

question

5 factors that affect muscular flexibility?

answer

age + gender genetics joint structure adipose tissue body temperature

question

6 of the 9 warning signs of cancer that should be brought to the attention of a physician?

answer

change in bowel movements indigestion or trouble swallowing sores that don't heal obvious change in a wart/mole nagging cough unusual bleeding

question

warning signs of a heart attack?

answer

chest pain chest tightness pain/discomfort in neck, shoulders, or in between shoulder blades fatigue

question

as a means of recognizing and responding to stroke, what does the acronym FAST mean?

answer

facial drooping arm weakness speech difficulties time

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