Fitness for Collegiate Life

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Which one of the following was NOT listed as a factor affecting Flexibility?
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Nutrition
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Which one of the following types of flexibility training can be detrimental if not done properly?
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Ballistic
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Which one of the following is defined as: Isometric contraction of a muscle group followed by an assisted static stretch
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PNF
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Tai Chi is an example of what type of Flexibility exercise?
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Dynamic
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According to the American college of sports medicine, how often should you be participating in Flexibility exercises?
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Daily
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The BEST way to lose weight and keep it off is to
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Eat a good breakfast and exercise
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Weight gain is caused by a _____ energy balance
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Positive
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Keys to Energy Balance:
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Break exercise into smaller doses, increase water intake, fat instead of fiver, train at your condition level.
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Food restriction is more effective in losing weight initially but exercise is more effective in reducing body fat and maintaining lean body mass
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True
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Fit people have a slow metabolism
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False
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Physical activity that works best for health includes:
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Training at the correct level and cardiorespiratory exercise
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To achieve health fitness goals a person should
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Use interval/intermittent training
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The two energy pathways are
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Anaerobic exercise and aerobic exercise
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Continuous exercise is
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Maintaining a consistent heart rate during exercise
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Intermittent training is
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High intensity followed by low intensity work
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The lower your body composition, the fitter you are
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False
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Metabolic fitness is accomplished by dieting regularly
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False
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Body fat is important and necessary for life
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True
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Metabolic fitness can be improved by regularly walking for exercise
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True
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A person has to lose a lot of body weight in order to decrease their percent body fat 1-2%
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False
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An inactive lifestyle can lead to a lack of fresh air, potentially causing which of the following
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Digestive problems Pale skin Some bodily wastes are not removed from the body
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One of the first strategies a person should follow to increase their exposure to fresh air is
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Open windows for good ventilation
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Adequate exposure to fresh air can invigorate the body, ultimately making sleep difficult and less restful
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False
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Walking outdoors, whether brisk for cardiorespiratory benefits or at an easy pace after a meal, is a great way to increase fresh air, expand the lungs, and should be done year round
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True
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Typical sources of indoor air pollution include pets, cleaning chemicals, and
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Building materials
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The water soluble vitamins, not stored by the body, include:
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Vitamin C
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A completely vegetarian diet can provide enough protein if...
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There is a large variety of plant foods in the diet
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In order to burn and lose fat, carbohydrates must be present.
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True
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Which will contribute more calories to an individuals diet?
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One gram of fat
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An individual can increase their dietary fiber intake by adding meat to their diet.
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False
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According to the biblical account, the original diet given to Adam and Eve included:
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Fruits, Grains, Nuts, and Seeds
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In order to assure that an individual is getting complete proteins and a variety of vitamins and minerals in their diet, they can simply strive for a wide variety of foods and a variety of colors as part of their diet.
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True
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Late night snacking, especially if on healthy foods, is recommended for those that are really hungry.
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False
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Which meal should be the biggest meal of the day?
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Breakfast
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Most of the time, this should be your first choice for liquid refreshment.
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Water
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The reaction of the body to stress is called...
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Fight of Flight Mechanism
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Which of the following is considered to be the #1 stressor in America today?
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Finances
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What \"Stress Relief\" benefit is gained from exercise?
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Release of Endorphins
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Which one of the following relaxation techniques seems contradictory due to the need to flex/tense the muscles in the body?
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Progressive Muscle Relaxation
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Which of the following may be considered a \"Time Killer\"?
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Surfing the Internet
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My lifestyle habits impact
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Physical health Moral reasoning
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Southern Adventist University scored better when compared to students at other college campuses across the United States in regard to
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Rates of Depression
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Daniel is a good biblical example of a person of integrity
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True
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Southern Adventist University students are less active than students on other college campuses
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True
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Living a healthy lifestyle is a choice
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True
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Which one of the following is NOT a function of water in the body?
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Source of Energy
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Which one of the following is found in many different drinks an actually increases water loss?
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Caffeine
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A 41 year old man weighs 210 lbs. How much water in ounces should he drink daily?
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105
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Which of the following would be the better source of water?
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Fruits & Vegetables
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Which one of the following is a factor that influences water loss?
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Exercise Climate Excretion
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To improve brain energy one should:
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Exercise in the fresh air, eat adequate fiber, study the Bible
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The greatest determining factor for emotional intelligence is:
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Our thoughts
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Which of the following can alter brain chemistry:
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Thinking Food Drugs
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The best exercise for optimal brain power:
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Walking outside
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What two things determine moral character?
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Thoughts and feelings
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To improve nighttime rest you should
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Be active Have a routine Go to bed early Go to bed with and empty stomach
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The four types of rest include:
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Daily, weekly, recreation, meditation
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Hormones that impact rest include:
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Arginine Vasotocin, Epithalamin, and Melatonin
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Sleep aids, anti-depressants, stress and caffeine reduce melatonin production
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True
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Quality rest decreases reaction time and increases academic performance.
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False
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The positive ramifications of adequate sun exposure include:
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Improves mood, reducing risk of depression Improves blood circulation Helps purify the body Boosts metabolism
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All but which of the following are recommended items to use in protecting the skin from sunburn?
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Tanning beds
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Ideally, what time of the day should one avoid when choosing to do several hours of hard work in order to avoid sunburn?
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Midday
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According to research by Groopman, your lifestyle choices (such as smoking, sun exposure, diet) play the largest determinant in whether you will get cancer, not genes.
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True
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Some sun exposure is important not just on the skin but on and in the home and workplace environment
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True
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Symptoms of over training
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Chronically sore, weak, ill, problems sleeping, mood changes, poor concentration, increased resting HR
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FITTEE
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Frequency Intensity Type Time Enjoyment Evaluation
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Wholistic concept
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Eating right, sleep, exercise, spiritual recreation.
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Strength training types
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Weight Training: Exercises performed with the use of weights and bars as resistance. free weights machines Body Weight Exercises: Strength training that can be done simply with the use of the individual's personal body weight. Plyometrics: Explosive, dynamic movements. Form of training for power and strength.
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Active Stretching
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Holding a stretched position by using the agonist muscles in that group.
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Ballistic Stretching
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Bouncing with use of Body weight. Can be detrimental if not done properly.
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Static Stretching
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Slow stretch of the muscle for 10-30 seconds.
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Dynamic Stretching
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Repeated slow movements between body positions with a progressively longer reach during each repetition. (i.e. Tai Chi, Yoga)
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Proprioceptive Neuromuscular Facilitation (PNF)
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Isometric contraction of a muscle group followed by and assisted static stretch.
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Water guidelines and factors
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Drink half your weight in ounces, 6-8 ounces every 15 min of exercise, climate will affect amount of sweating, pregnancy will require more water, sickness can be fought with water
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Fresh air and sunshine guidelines
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You need both daily, will help improve your mood, purify the body, boosts metabolism, improves circulation, make happier. Lack of can cause pale skin, digestive problems.
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Benefits of rest
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Repairs the body, builds the body up, restores energy, replenishes enzymes, increases reaction time, decreases risk of accidents, maintains mental acuity, improves mood, strengthens immune system, aids in stress management, allows for the removal of waste products, enhances results from physical activity, aids in healing, adds length and quality to your life
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