question

Bodily movement produced by skeletal muscles is called:

answer

physical activity

question

The 2008 Federal Guidelines for Physical Activity state that adults between 18 and 64 years of age should:

answer

-do 2 hours and 30 minutes a week of moderate intensity aerobic physical activity -do 1 hour and 15 minutes a week of vigorous intensity aerobic aerobic physical activity -do an equivalent combination of moderate and viderious intensity aerobic pysical activity -do muscle strengthening activities that involve all major muscule groups on two or more days per week

question

The leading cause of death in the United States is:

answer

diseases of the cardiovascular system

question

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

answer

wellness

question

What are components of a health-related fitness?

answer

-cardiorespiratory endurance -body composition -muscular strength and endurance -muscular flexibility

question

What is not a component of health-related fitness?

answer

agility

question

Research on the effects of fitness on mortality indicates that the largest drop in premature mortality is seen between:

answer

the least fit and moderately fit groups

question

What is the greatest benefit of being physically fit?

answer

a higher quality of life

question

What is a stage in the behavioral modification model?

answer

preparation

question

A precontemplator is a person who:

answer

has no desire to to change a behavior

question

A SMART goal is effective when it is:

answer

-specific -measurable -acceptable -realistic -time-based

question

The metabolic profile is used in reference to:

answer

-insulin sensitivity -glucose tolerance -cholesterol levels -cardiovascular disease

question

Cardiorespiratory endurance is determined by:

answer

the amount of oxygen the body is able to utilize per minute of physical activity

question

An "excellent" cardiorespiratory fitness rating in mL/kg/min for young male adults is about:

answer

50

question

Which of the following parameters is used to estimate maximal oxygen uptake according to the 1.0-Mile Walk Test?

answer

-body weight -gender -total 1.0-mile walk time -exercise heart rate

question

The ability of a muscle to exert submaximal force repeatedly over time is know as:

answer

muscular endurance

question

What exercises is not used to assess muscular endurance in men?

answer

modified push-up

question

What exercises are used to assess muscular endurance in men?

answer

-bench jump -bent-leg curl-up

question

Muscular flexibility is defined as:

answer

the achievable range of motion at a joint or group of joints without causing injury

question

During the starting position of the Modified Sit-and-Reach Test:

answer

the hips, back, and head are placed against wall

question

The essential fat in women is:

answer

12 percent

question

What is not a technique used in the assessment of body fat?

answer

body mass index (BMI)

question

What is a technique used in the assessment of body fat?

answer

-hydrostatic weighing -skinfold thickness -dual energy x-ray absorptiometry

question

The vigorous intensity cardiorespiratory training zone for a 22 year old individual with a resting heart rate of 68 bpm is:

answer

142 to 179

question

What activity does not contribute to the development of cardiorespiratory endurance?

answer

400-yard dash because it is too short a distance

question

What activities contribute to the development of cardiorespiratory endurance?

answer

-low-impact aerobics -jogging -racquetball

question

The recommended duration for each cardiorespiratory training session is:

answer

20 to 60 minutes

question

During an eccentric muscle contraction:

answer

the muscle legnthens as it contracts

question

The training concept that states that the demands placed on a system must be increased systematically and progressively over time to cause physiological adaptation is referred to as:

answer

the overload principle

question

For general fitness, during strength training each set should be performed between:

answer

8 and 12 reps maximum

question

What is not a mode of stretching?

answer

elastic elongation

question

What are modes of stretching?

answer

-proprioceptive neuromuscular facilitation -ballistic stretching -slow and sustained stretching

question

When you perform stretching exercises, the degree of stretch should be:

answer

to the point of mild tension

question

Low back pain is associated with:

answer

-physical inactivity -fault posture -excessive body weight -improper body mechanics

question

A goal is effective when it is:

answer

-written -measurable -time-specific -monitored

question

Using a combination of aerobic activities to develop overall fitness is known as:

answer

cross-training

question

The best aerobic activity choice for individuals with leg or back injuries is:

answer

walking in chest-deep water

question

The approximate jogging mileage to reach the excellent cardiorespiratory fitness classification is:

answer

15 miles

question

To help elevate the exercise heart rate during low impact aerobics, a person should:

answer

-accentuate arm movements -sustain movement throughout the program -accentuate weight-bearing actions

question

Achieved maximal heart rates during swimming are approximately ______ beats per minute (bpm) lower than during running.

answer

10 to 13

question

Fitness boot camp is primarily a ______ activity.

answer

body weight strength-training

question

HITT programs are not:

answer

-include high to very high intensity intervals -require an all-out effort during the entire training program -were developed primarily for body-building athletes -are low intensity activity programs

question

A MET represents:

answer

the rate of energy expenditure at rest

question

What is not a component of skill-related fitness?

answer

mobility

question

What are components of skill-related fitness?

answer

-coordination -reaction time -agility

question

When checking exercise heart rate, one should:

answer

stop exercising and take the pulse for no longer than 15 seconds

question

The science of nutrition studies the relationship of:

answer

foods to optimal health and performance

question

Faulty nutrition often plays a crucial role in the development and progression of what disease?

answer

-cardiovascular disease -cancer -osteoporosis -diabetes

question

According to MyPyramid, daily vegetable consumption is measured in:

answer

cups

question

The daily recommended amount of fiber intake for adults 50 years and younger is:

answer

-25 grams per day for women -38 grams for per day for men

question

Unhealthy fats include:

answer

saturated fats

question

The daily recommended carbohydrate intake is:

answer

45 to 65 percent of the total calories

question

The amount of a nutrient that is estimated to meet the nutrient requirement of half the healthy people in specific age and gender groups is known as the:

answer

Estimated Average Requirement

question

The percent fat intake for an individual who on a given day consumes 2,385 calories with 106 grams of fat is:

answer

40 percent of total calories

question

Treatment of anorexia nervosa:

answer

almost always requires professional help

question

What are goals of the 2010 Dietary Guidelines for Americans?

answer

-increase daily intake of fruits and vegetables, whole grains, and nonfat or low-fat milk and milk products -reduce the intake of calories from solid fats and added sugars -increase vegetable and fruit intake -increase the amount and variety of seafood consumed by choosing seafood in place of some meat and poultry

question

Obesity is defined as a body mass index equal to or above:

answer

30

question

The yearly estimated number of deaths attributed to excessive body weight and physical inactivity in the United States is:

answer

112,000

question

Obesity increases the risk for:

answer

-hypertension -congestive heart failure -atherosclerosis -type 2 diabetes

question

Tolerable weight is a body weight:

answer

that is not ideal but one you can live with

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

One pound of fat represents:

answer

3,500 calories

question

The mechanism that seems to regulate how much a person weighs is known as:

answer

setpoint

question

The key to successful weight management is:

answer

frequent dieting

question

The daily amount of physical activity recommended for weight loss maintenance is:

answer

60 to 90 minutes

question

A daily energy expenditure of 300 calories through physical activity is the equivalent of approximately _____ pounds of fat per year.

answer

31

question

Positive stress is also referred to as:

answer

eustress

question

What is not a stage of the General Adaptation Syndrome (GAP)?

answer

compliance

question

What are the stages of the General Adaptation Syndrome (GAP)?

answer

-alarm reaction -resistance -exhaustion/recovery

question

What behavior seems to have the greatest impact in increasing the risk for illness among Type A individuals?

answer

chronic hostility

question

Effective time managers:

answer

-delegate -learn to say "no" -protect against boredom -set aside "overtimes"

question

Hormonal changes that occur during a stress response:

answer

increase blood pressure

question

Exercise decreases stress levels by:

answer

-deliberately diverting stress to various body systems -metabolizing excess catecholamine -diminishing muscular tension -stimulating alpha-wave activity in the brain

question

What exercises are included in the progressive muscle relaxation technique?

answer

-pointing the feet -wrinkling the forehead -contracting the abdominal muscles -pressing the teeth together

question

The technique in which a person breathes in through the nose to a specific count and then exhales through pursed lips to double the intake count is known as:

answer

sighing

question

Meditation:

answer

-induces relaxation -alleviates the harmful physiological effects of stress -can be performed just about anywhere -incorporates breathing exercises

question

Yoga exercises have been used successfully to:

answer

slow down atheroclerosis

question

Coronary heart disease:

answer

-is the single leading cause of death in the United States -is the leading cause of sudden cardiac deaths -is a condition in which the arteries that supply the heart muscle with oxygen and nutrients are narrowed by fatty deposits - accounts for approximately 20 percent of all deaths

question

The risk of heart disease increases with:

answer

high LDL-cholesterol

question

Type 2 diabetes is related closely to:

answer

obesity and lack of physical activity

question

Metabolic syndrome is related to:

answer

-low HDL-cholesterol -high triglycerides -increased blood-clotting mechanism -an abnormal insulin response to carbohydrates

question

Cancer can be defined as:

answer

an uncontrolled growth and spread of abnormal cells

question

Cancer:

answer

-is primarily a preventable disease -is often related to tobacco use -has been linked to dietary habits -risk increases with obesity

question

A cancer prevention diet should include:

answer

-ample amounts of fruit and vegetables -cruciferous vegetables -phytonutrients -soy products

question

The biggest carcinogenic exposure in the workplace is:

answer

cigarette smoke

question

Treatment of chemical dependency is:

answer

seldom accomplished without professional guidance

question

The best way to protect yourself against sexually transmitted infections is:

answer

through a mutually monogamous sexual relationship

question

A regular aerobic exercise program:

answer

significantly decreases the risk for cardiovascular disease

question

Change:

answer

-is difficult for most people to accomplish -takes place when core values are addressed -happens when people are uncomfortable about how they fell -is most likely to happen when you associate with people who practice healthy habits

question

The standard treatment for an acute injury is:

answer

-rest -cold application -compression -elevation

question

What is a false recommendation regarding exercise during pregnancy?

answer

Women are encouraged to exercise above a "somewhat hard" exertion level.

question

From a functional point of view, typical sedentary people in the United States are about _____ years older than their chronological age indicates.

answer

25

question

A person suffering from heatstroke:

answer

requires immediate medical attention -should be placed in a cool, humidity-controlled environment -should be sprayed with cool water and rubbed with cool towels -should not be given fluids if unconscious

question

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

answer

15 to 20

question

Improvements in maximal oxygen uptake in older adults (compared with younger adults) as a result of cardiorespiratory endurance training are:

answer

similar

question

Osteoporosis is:

answer

-a crippling disease -more prevelant in women -higher in people who were calcium-deficient at a young age -linked to heavy drinking and smoking

question

To protect yourself from consumer fraud when buying a new product:

answer

ask someone who understands the product but does not stand to profit from the transaction

Fitness & Wellness 11th Edition – Flashcards

Unlock all answers in this set

Haven't found what you were looking for?

Search for samples, answers to your questions and flashcards