Heath/Nutrition – Flashcards

The six dimensions of wellness do NOT include - emotional health - environmental, or planetary, wellness - spiritual wellness - dietary wellness

Physical wellness includes - learning about symptoms of diseases - self confidence - compassion - cultivating a support network of caring friends and/or family

The most serious threat to one's health in the early 1900s was - coronary heart disease - cancer - infectious disease - stroke

A disease that develops and continues over a long period of time is a(n) - chronic disease - infectious disease - terminal disease - subclinical disease

The three leading causes of death in the US are - cancer, diabetes, and cirrhosis - hypertension, stroke, and heart disease - heart disease, lower respiratory disease and cancer - diabetes, osteoporosis, and cirrhosis

The three leading causes of death for young Americans ages 15-24 are - heart disease, stroke, and cancer - heart disease, cancer, and suicide - accidents, homicide, and suicide - homicide, suicide, and cancer

Good strategies for achieving and maintaining a healthy body weight do NOT include: - effective stress management - a healthy diet - regular exercise - short term dieting

The wellness concept defines health as the absence of disease - True - False

The length of necessary cardiovascular exercise time on a stepping machine is less than the necessary cardiovascular exercise time on treadmills or bicycles T/F

People who exercise burn calories, even at rest. T/F

Weight lifting builds muscles by producing miniscule rips and tears in muscle tissue. T/F

The best time to stretch is before a workout. T/F

If you stop abruptly rather than cooling down after intense exercise, complications can occur. T/F

You must take your pulse while walking, jogging, or running to make sure you are not overdoing yourself. T/F

It is normal to get shin splints when you begin a running program. T/F

If all I want is "six pack abs" or to reduce abdominal fat, crunches are all I need. T/F

Protein bars help you gain muscle mass quicker. T/F

Sport drinks are not as good as drinking cool water before, during, or after a workout. T/F/Can be both

Exercise refers to physical activity that is - discontinuous and unplanned - planned, structured, and repetitive - not a contributor to physical fitness - random or unstructured

Which of the following is NOT a component of health-related fitness? - muscular strength - flexibility - speed - cardiorespiratory endurance

Heart disease is linked most closely with - low cardiorespiratory fitness - low muscular strength - poor flexibility - poor reaction time

Which of the following is NOT considered a skill-related fitness component? - coordination - flexibility - balance - agility

Specificity of training is best shown by which of the following examples? - weight training to develop cardiorespiratory endurance - doing push ups to develop chest and shoulder endurance - running to develop flexibility - bicycling to develop back strength

People who stop exercising can expect to lose up to 50% of their fitness improvement within - 1 week - 2 weeks - 3 weeks - 2 months

The benefits of exercise extend beyond disease prevention. - True - False

Moderate levels of physical activity can improve brain health and function. - True - False

The body adapting to a gradual increase in the amount of exercise is the definition of - progressive overload - specificity of exercise - the principle of reversibility - the principle of assessment

Which of the following is NOT a component of the cardiorespiratory system? - the brain - the heart - the blood vessels - the lungs

The portion of the circulation controlled by the right side of the heart is the __________ circulation. - systemic - pulmonary - cerebral - extremity

During systole, the heart is - at rest - contracting - suffering an attack - filling with blood

A person's total blood volume is circulated about once every ___________seconds. - 10 - 30 - 60 - 120

A typical resting heart rate for a normal individual is around - 200 bpm - 100 bpm - 60 bpm - 30 bpm

Which of the following is NOT an energy-containing nutrient? - vitamins - proteins - fats - carbohydrates

During digestion, most carbohydrates are broken down into - amino acids - fatty acids - glucose - oxygen

The storage form of carbohydrate in the liver, muscles, and kidney is - glucose - glycogen - adenosine triphosphate - lactic acid

An example of an activity that primarily uses the immediate energy system is - running a marathon - weight lifting - walking - in line skating

Fat is utilized as a fuel more efficiently during periods of - high-intensity activity - mild, low-intensity activity - intermittent activity - short term activity

In addition to pulse counting, one may also monitor exercise intensity by using - ratings of perceived exertion - time of exercise - heart rate reserve - frequency of training

Muscular strength is assessed by measuring - the maximum amount of force a muscle can produce in a single maximal effort. - the maximum amount of force a muscle can produce in 10 repetitions - the ability to exert a submaximal force repeatedly over time - the ability to exert force rapidly

Hypertrophy is defined as - an increase in muscle fiber size - a decrease in muscle fiber size - an increase in muscle fiber number - a decrease in muscle fiber number

Fast twitch muscle fibers are NOT characterized by - rapid contraction - fatigue resistance - anaerobic energy system - use in sprinting

Activities that would predominately use slow-twitch muscle fibers are - walking and jogging - jumping and sprinting - weight training - shot putting

Strength training improves body composition primarily by - decreasing body weight - increasing muscle mass - increasing fat weight - decreasing muscle mass

Metabolic rate increases if - fat mass increases - fat mass decreases - muscle mass decreases - muscle mass increases

People typically begin to lose muscle mass after age - 30 - 40 - 50 - 60

Muscular force exerted as a muscle shortens is best classified as - eccentric - isometric - concentric - isotonic

A muscle lengthens as it contracts during a(n) - isometric exercise - concentric contraction - speed-loading exercise - eccentric contraction

The MINIMUM number of training days per week for gaining strength is - 2 - 3 - 5 - 6

The development of large muscle fibers is referred to as atrophy T/F

Strength training can lessen bone loss in postmenopausal women T/F

The stretching technique most commonly recommended by experts for general fitness is - static stretching - ballistic stretching - proprioceptive neuromuscular facilitation - passive stretching

Contracting a muscle prior to stretching is best described as an example of - active stretching - passive stretching - ballistic stretching - proprioceptive neuromuscular facilitation

Which type of stretching usually require a partner? - ballistic - active - passive - static

A disadvantage of active stretching is that it - takes a long time to perform each stretch - has a very high risk of injury - may not produce a sufficient stretch - requires a partner

The most common site of back pain is the _____ area. - cervical - lumbar - thoracic - coccyx

Core muscles include those in the - abdomen, pelvic floor, sides of the trunk, back, buttocks, hips and pelvis - abdomen, pelvic floor, sides of the trunk, back, buttocks, hips and thighs - abdomen, sides of the trunk, back, buttocks, hips and thighs - abdomen, back, buttocks, hips and thighs

Poor flexibility may increase risk of injuries T/F

Which of the following is NOT a potential benefit of flexibility? - relief of aches and pains - maintenance of good posture - increased relaxation - improved energy production

Stretches that involve bouncy movements are safest for an individual to improve her of his range of motion. T/F

Smoking is a risk factor for low-back pain. T/F

The key to a healthy body composition is to - emphasize short-term weight loss - focus on lifestyle changes - emphasize diet only - set unrealistic goals

Women have a higher proportion of essential fat than men primarily because women - have essential fat deposited in the breasts, uterus, and other sex specific sites - have lower metabolic rates - have less muscle tissue - tend to expend less energy in physical activity

One possible explanation for the increase in obesity among Americans over the past 40 years is - fewer meals eaten outside the home - less time spent in sedentary work - lower consumption of fast food - increased portion sizes

Which of the following is not a factor in the development of type 2 diabetes? - early-onset heart disease - muscle wasting - diabetes - stroke

A woman may experience amenorrhea and loss of body mass if her percentage of body fat is less than - 3-5% - 8-12% - 15-20% - 20-25%

A man may experience muscle wasting and fatigue if his percentage of body fat is less than - 3-5% - 8-12% - 15-20% - 20-25%

A condition called the "female athlete triad" consists of - abnormal eating patterns, premature osteoporosis and amenorrhea - abnormal eating patterns, premature osteoporosis and insulin sensitivity - abnormal eating patterns, premature osteoporosis and dysmenorrhea - premature osteoporosis, insulin sensitivity and dysmenorrhea

Which of the following indirect methods for assessing body composition is considered MOST accurate? - hydrostatic weighing - body mass index - height-weight tables - skinfold measurements

A waist to hip ratio above 1.0 is - associated with a significantly increased risk of disease - acceptable for both men and women - acceptable for men only - acceptable for women only

Bioelectrical impedance analysis estimates percent body fat by sending a small electrical current through the body. T/F

People who tend to gain weight in the hip area have higher incidence of coronary heart disease than those people who gain weight in the abdominal area. T/F

Stress can be the result of - negative situations - pleasurable challenges - achievement of goals - all of the above

Which of the following is an example of a stressor? - sweating palms - getting a flat tire - release of endorphins - flushed face

Which term best fits a Type A personality? - patient - relaxed - cynical - passive

The normal progression for the general adaptation syndrome is - alarm, exhaustion, resistance - exhaustion, alarm, resistance - resistance, exhaustion, alarm - alarm, resistance, exhaustion

The relaxation technique that directly addresses muscle tension is - progressive relaxation - visualization - meditation - controlled breathing

Stress can result from either negative or positive situations. T/F

Controlling body weight is best accomplished by - balancing calories consumed with calories expended - following the least commercial weight loss program - taking dietary supplements and eating a low calorie diet - eating a low carbohydrate diet

Which one of the following is the largest component of metabolism? - physical activity - food digestion - resting metabolism - weight cycling

The greater the amount of muscle mass, the - lower the resting metabolic rate - higher the resting metabolic rate - more fat that is needed in the diet - easier it is to gain weight

Bulimia nervosa is characterized by - a refusal to eat enough food to maintain normal, healthy body weight and/or the use of measures to produce severe weight loss - high fat intake and low level of physical activity - alternating binge eating and purging through vomiting, laxatives, and diuretics - normal food consumption interrupted by episodes of high consumption, resulting in obesity

Which of the following is NOT characteristic of a binge-eating disorder? - purging - eating alone - eating when not hungry - eating more rapidly than normal

Which of the following is NOT a good strategy for a successful weight loss program? - losing weight out of concern for how others view your appearance - adjusting energy balance by first increasing physical activity - keeping a journal of your daily food choices - decreasing calorie intake by no more than 250-500 calories per day

Hunger is the desire to eat from an external factor. T/F

Humans are at high risk of becoming obese because of all the following except - genetic tendencies to protect us from famine - small portion sizes - food is easily prepared - we tend to live sedentary lives

Under nutrition is the number one nutritional issue in the US T/F

An example of a snack low in energy density is - an apple - crackers - a cookie - an ice cream cone