Fitness Exam – Flashcards
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Flexibility is an adaptable fitness component. True or False?
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True
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Dynamic flexibility does not affect your ability to A. swing a golf club. B. perform a split. C. pitch a softball. D. swim the crawl stroke.
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B. perform a split
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Joint capsules are A. yellow fibers that make connective tissue flexible. B. sense organs in muscles that initiate nerve signals. C. semi-elastic structures that surround major joints. D. white fibers that provide support in connective tissue.
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C. semi-elastic structures that surround major joints.
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The amount of stretch a muscle will tolerate is limited. True or False?
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True
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Good flexibility has not been shown to A. improve performance in sports. B. prevent injuries. C. prevent muscle soreness. D. improve body composition.
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D. improve body composition
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Poor flexibility may increase the risk of injuries. True or False?
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True
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The American College of Sports Medicine recommends performing stretching exercises at least ____ days per week. A. two or three B. three or four C. four or five D. five or six
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A. two or three
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What technique is not recommended for people of average fitness? A. static stretching B. ballistic stretching C. passive stretching D. proprioceptive neuromuscular facilitation
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B. Ballistic training
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A stretch should be held in position for a minimum of forty-five seconds. True or false?
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False
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The stretching technique most commonly associated with injury is A. static stretching. B. ballistic stretching. C. proprioceptive neuromuscular facilitation. D. active stretching.
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B. Ballistic stretching
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A disadvantage of active stretching is that it A. takes a long time to perform each stretch. B. has a very high risk of injury. C. may not produce a sufficient stretch. D. requires a partner.
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C. may not produce a sufficient stretch.
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Stretching exercises should be performed A. after a warm-up or workout. B. immediately before all high-performance activities. C. to the point of pain. D. while holding one's breath.
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A. after a warm-up or workout.
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An essential component of safe passive stretching is A. rapid movement. B. heavy resistance. C. extreme flexibility. D. good communication with partner.
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D. good communication with partner
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The thoracic vertebrae are found in the neck. True or false?
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False
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The structures that absorb and disperse stress on the spine are A. nerve roots. B. vertebral arches. C. intervertebral disks. D. spinal curves.
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C. intervertebral disks
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Nerve roots in the spine are the key component of intervertebral disks. True or false?
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False
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The most common site of back pain is the _____ area. A. cervical B. lumbar C. thoracic D. coccyx
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B. lumbar
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Smoking is a risk factor for low-back pain. True or false?
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True
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Most cases of acute back pain last longer than a month.True or false?
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False
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Exercise can help prevent and manage low-back pain. True or false?
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True
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Essential body fat is located just below the skin. True or false?
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False
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A synonym for "fat cells" is A. subcutaneous fat. B. adipose tissue. C. visceral fat. D. intra-abdominal tissue.
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B. adipose tissue.
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Height and weight tables rely on A. insurance-company mortality statistics. B. national fitness data. C. individual fitness assessments. D. body-density information.
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A. insurance-company mortality statistics.
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The percentage of Americans who are classified as obese is approximately A. 5 percent. B. 15 percent. C. 35 percent. D. 65 percent.
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C. 35%
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Metabolic syndrome increases the risk of heart disease for A. men more than women. B. men but not women. C. women but not men. D. children only.
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A. men more than women.
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One possible explanation for the increase in obesity among Americans over the past forty years is A. fewer meals eaten outside the home. B. less time spent in sedentary work. C. lower consumption of fast food. D. increased portion sizes.
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D. increased portion sizes
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Men have a higher percentage of essential fat than women. True or false?
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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. True or false?
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True
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Since 1970, the daily caloric intake among Americans has risen by at least A. 100 calories. B. 250 calories. C. 500 calories. D. 1000 calories.
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C. 500 calories
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Type 1 diabetes A. accounts for 5 to 10 percent of all cases of diabetes. B. may often be completely controlled through diet and exercise. C. often goes undiagnosed. D. usually develops after age forty.
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A. 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. True or false?
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True
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What is not a factor in the development of type 2 diabetes? A. age B. obesity C. a diet rich in whole grains D. physical inactivity
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C. 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 A. thighs. B. hips. C. abdomen. D. buttocks.
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C. abdomen
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The risks from body fat distribution are usually assessed by measuring waist circumference. True or false?
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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 A. 3 to 5 percent. B. 8 to 12 percent. C. 15 to 20 percent. D. 20 to 25 percent.
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B. 8 to 12 percent.
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A condition called the "female athlete triad" consists of A. abnormal eating patterns, premature osteoporosis, and amenorrhea. B. abnormal eating patterns, premature osteoporosis, and insulin sensitivity. C. abnormal eating patterns, premature osteoporosis, and dysmenorrhea. D. premature osteoporosis, insulin sensitivity, and dysmenorrhea.
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A. abnormal eating patterns, premature osteoporosis, and amenorrhea.
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A person with a body mass index of 31.2 is classified as A. underweight. B. normal weight. C. overweight. D. obese.
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D. obese
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Muscle has a higher density than fat. True or false?
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True
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What indirect methods for assessing body composition is considered most accurate? A. the Bod Pod B. body mass index C. height-weight tables D. skinfold measurements
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A. The Bod Pod
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Bioelectrical impedance analysis estimates body fat percentage by sending a small electrical current through the body. True or false?
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True
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Essential nutrients are best described as nutrients that A. supply energy for vital body processes. B. cannot be broken down by the digestive system. C. provide protection against the damaging effects of free radicals. D. must be obtained from food because the body can't manufacture them fast enough to meet physiological needs.
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D. 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? A. proteins B. fats C. minerals D. carbohydrates
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C. Minerals
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The average adult needs about three thousand calories a day to meet individual energy needs. True or false?
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False
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Complete protein sources A. supply all essential amino acids. B. supply more energy than incomplete protein sources. C. are stored in the body as fat. D. increase serum cholesterol levels.
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A. supply all essential amino acids.
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Foods from plant sources usually provide _______ proteins. A. complete B. primary C. secondary D. incomplete
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D. incomplete
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The major source of fuel for the body during rest and light activity is A. proteins. B. carbohydrates. C. fats. D. vitamins.
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C. fats
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Leading sources of saturated fat in the American diet do not include A. animal products. B. whole milk and cheese. C. plant sources. D. hot dogs and lunch meats.
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C. plant sources
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The primary function of carbohydrates is to A. serve as an important component of muscle. B. provide texture and flavor to foods. C. supply energy to body cells. D. promote chemical reactions within cells.
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C. 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? A. 40 percent of daily calories as protein, 40 percent of daily calories as carbohydrate, 20 percent of daily calories as fat B. 30 percent of daily calories as protein, 35 percent of daily calories as carbohydrate, 35 percent of daily calories as fat C. 10 percent of daily calories as protein, 65 percent of daily calories as carbohydrate, 25 percent of daily calories as fat D. 15 percent of daily calories as protein, 45 percent of daily calories as carbohydrate, 40 percent of daily calories as fat
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C. 10% of daily calories as protein, 65% of daily calories as carbohydrate, 25% of daily calories as fat
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Most vegetables contain a mix of complex and simple carbohydrates. True or false?
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True
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The recommended daily intake of fiber for women is ____ grams. A. fifteen B. twenty-five C. thirty-five D. forty-five
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B. 25
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Taking large doses of vitamins is safe and healthy. True or false?
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False
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Anemia is associated with a deficiency in A. calcium. B. phosphorus. C. zinc. D. iron.
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D. iron
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As part of total adequate daily water intake, an adult male should drink about ____ cups of fluid. A. twelve B. thirteen C. fourteen D. fifteen
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B. thirteen
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Moderate alcohol intake for women is no more than _____ drink(s) per day. A. one-half of a B. one C. two D. three
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B. one
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One cup of pasta counts as one ounce-equivalent from the grains food group. True or false?
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False
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Two nutrients of particular concern for women are A. vitamins A and E. B. calcium and iron. C. protein and vitamin D. D. sodium and zinc.
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B. calcium and iron.
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Athletes should follow a diet with 60-65 percent of calories coming from protein. True or false?
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False
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A guideline for food safety is to A. wash hands for ten seconds after handling food. B. make certain that hamburgers are cooked to 110 degrees Fahrenheit. C. cook stuffing separately from poultry. D. store eggs in their designated space on the refrigerator door.
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C. cook stuffing separately from poultry.
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What type of food must meet limits on pesticide residues? A. commercially grown food B. organic food C. restaurant-prepared food D. packaged food
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B. Organic food
