question

Your journey to better well-being should start by memorizing scientific terms, facts, and research statistics. A. True B. False

answer

False

question

Activities such as bowling and golfing with a cart count as regular exercise A. True B. False

answer

False

question

The World Health Organization (WHO) defines wellness as: A. State of complete physical, mental emotional, intellectual, spiritual, and social well-being B. Physical health C. Absence of disease in the body D. Integration of physical activity and diet

answer

State of complete physical, mental emotional, intellectual, spiritual, and social well-being

question

The body, mind and spirit function as A. Separate entities B. Dictated by the cells C. A machine D. One whole unit

answer

One whole unit

question

Diseases of choice are A. Chronic diseases that are caused by lifestyle B. Diseases that can catch from other people C. Chronic disease for which there are many types of treatment D. Chronic diseases that are inherited from your parents

answer

Chronic diseases that are caused by lifestyle

question

Which of the following is NOT an example of a lifestyle disease? A. Hypertension caused by lack of physical activity B. Diabetes caused by excessive soda consumption C. Breast cancer caused by an inherited gene mutation D. Depression caused by an unfulfilling career

answer

Breast cancer caused by an inherited gene mutation

question

What is the goal of lifestyle medicine? A. To make sure that everyone sees a doctor and receives a medical exam every year B. To use alternative medicines, such as acupuncture, to treat disease C. To prevent infectious diseases D. To use lifestyle interventions to prevent and treat disease

answer

To use lifestyle interventions to prevent and treat disease

question

What is the intent of Healthy People 2020 program? -Ensure that everyone in the United States have health insurance by the year 2020 -Provide standards and guidelines for improving the health of all Americans and challenge communities to support health-promoting policies -Educate Americans about the virtues of diet and exercise -Find a cure for chronic disease by the year 2020

answer

Provide standards and guidelines for improving the health of all Americans and challenge communities to support health-promoting policies

question

Darby smokes two packs of Camels a day. Which of the following is an example of how Darby's habit impacts his environment? -Tobacco smoking significantly increases Darby's risk for lung cancer, cardiovascular disease, and chronic lung disease. -Smoking increases Darby's likelihood of getting sick and missing work. -Second hand smoke kills approximately 3,000 people each year. -Tobacco smoking in the US kills 1 in 5 people every year.

answer

Second hand smoke kills approximately 3,000 people each year.

question

Which of the following meet the definition of "regular" exercise? -Five days a week of 30+ minutes of moderate intensity exercise -An adequate combination of moderate intensity exercise and vigorous intensity exercise! -All of these -Three or more days a week of vigorous intensity exercise totaling 75+ minutes

answer

All of these

question

Today about 80% of illnesses in America are caused by -Poverty -Accidents -Bacteria -Infections -Lifestyle choices

answer

Lifestyle choices

question

Which of the following behaviors can increase craving for sugary foods, increase weight gain, and cause depression, anxiety, reduced cognitive functioning, and impair memory? -Dieting -Overwork -Tobacco smoking -Lack of sleep

answer

Lack of sleep

question

Osteoporosis is characterized by a decrease in bone mass and density; bone fragility results. What is the best way to keep your bones strong and healthy? -Have your bone density checked by a doctor once a year. -Stop smoking -Exercise and eat a diet rich in calcium and vitamin D -Take calcium and vitamin D supplements regularly.

answer

Exercise and eat a diet rich in calcium and vitamin D

question

Eustress is -Anxiety that continues over a long time -Disruption of eating, sleeping, concentration -A positive life challenge that is fulfilling -An event that upsets the homeostasis in the body

answer

A positive life challenge that is fulfilling

question

According to the American College of Sports Medicine (ACSM), how many minutes per day do you need to walk to receive health benefits? -60 minutes -20-30 minutes -25 minutes -10 minutes

answer

60 minutes

question

Which of the following match the ACSM's recommendation for the amount of strength training a person should do in a week? -Only if you are pursuing athletic fitness -2 or more times per week -1 time per month -1 time per week

answer

2 or more times per week

question

Which of the following meet the definition of "regular" exercise? -An adequate combination of moderate intensity exercise and vigorous intensity exercise -All of these -Three or more days a week of vigorous intensity exercise totaling 75+ minutes -Five days a week of 30+ minutes of moderate intensity exercise

answer

All of these

question

Which of the following is NOT an example of a lifestyle disease? -Diabetes caused by excessive soda consumption -Depression caused by an unfulfilling career -Hypertension caused by lack of physical activity -Breast cancer caused by an inherited gene mutation

answer

Breast cancer caused by an inherited gene mutation

question

As cardiorespiratory fitness increases, resting heart rate will -Be harder to measure -Stay the same -Decrease -Increase

answer

Decrease

question

Why is cardiorespiratory fitness considered to be the most important component of fitness? -It is the component of fitness most related to cardiovascular health -It is the only fitness component that will lead to weight loss -Cardiorespiratory endurance is not considered the most important fitness component -It will help develop stronger muscles

answer

It is the component of fitness most related to cardiovascular health

question

What is the septum? -The left side of the heart -The upper chamber of the heart -The wall that divides the two sides of the heart -The right side of the heart -The lower chamber of the heart

answer

The wall that divides the two sides of the heart

question

Oxygen is carried in the blood by binding to -Protein -Hemoglobin -Carbon dioxide -Alveoli

answer

Hemoglobin

question

The Rockport Walk Test and the Cooper 12-Minute Run Test are two examples of -Strength tests -Submaximal aerobic tests -Maximal aerobic tests -Laboratory tests

answer

Submaximal aerobic tests

question

According to the maximal heart rate question established by Gellish et al., the age-predicted maximal heart rate of a 23-year-old female would be Maximal Heart Rate = 208 - .7(age) - Formula NOT given on exam -106 bpm -150 bpm -185 bpm -191 bpm

answer

191 bpm

question

In order to be considered an aerobic exercise, an activity must -Be continuous for at least 10 minutes -Utilize large muscle groups -Be rhythmic -All of these

answer

All of these

question

Which of the following statements most closely describes progression in regard to cardiorespiratory exercise? -Gradually increase muscle strength and flexibility -Making a change in the type of exercise you engage in -Always choosing vigorous exercise in order to reach your goal faster -Gradually increasing the frequency, intensity, and/or duration of aerobic exercise as you become more aerobically fit

answer

Gradually increasing the frequency, intensity, and/or duration of aerobic exercise as you become more aerobically fit

question

Aerobic exercise must be of moderate intensity and combined with a moderate calorie reduction to ensure lasting weight loss. -True -False

answer

False

question

Which of the following is not a physiological benefit of cardiorespiratory endurance training? -Faster recovery of heart rate and breathing following exercise -Decreased resting heart rate -Improved cholesterol level -Increased blood pressure

answer

Increased blood pressure

question

Research studies have shown that individuals experience increased vigor, reduced fatigue, and improved mood following exercise bouts as short as: -10 minutes -1 minutes -2 minutes -5 minutes

answer

10 minutes

question

Exercise that utilizes an energy system which requires oxygen for its ATP production is termed: -Calisthenics -Resistance training -Anaerobic respiration -Aerobic respiration

answer

Aerobic respiration

question

Which of the following would not be an effective exercise to improve cardiorespiratory fitness? -Yoga -Cross-country skiing -Step aerobics -Swimming

answer

Yoga

question

Which of the following is NOT a symptom of a poorly functioning cardiorespiratory system? Shortness of breath Weight loss Nausea Dizziness

answer

Weight loss

question

The energy needed to fuel exercise must be in the form of --- to be used at the cellular level Adenosine triphosphate (ATP) Fat Protein Carbohydrates

answer

Adenosine triphosphate (ATP)

question

The exchange of oxygen from the lungs to the blood occurs between which structures? Trachea and arteries Heart and blood vessels Alveoli and capillaries Alveoli and veins

answer

Alveoli and capillaries

question

Which of the following would not be recommended prior to performing an aerobic exercise test? Getting a good night's rest Drinking a cup of coffee so you have more energy for the test Making sure you are hydrated Wearing comfortable exercise clothes

answer

Drinking a cup of coffee so you have more energy for the test

question

Please select one of the choices below to make this statement true. Cardiovascular disease... Is the second leading cause of death in the United States Is the collective name given to diseases of the heart and blood vessels Costs the United states over 400 billion dollars per year in health costs Is the cause of one out of every two deaths in the United States

answer

Is the collective name given to diseases of the heart and blood vessels

question

Heart rate can be taken by using a heart rate monitor or by taking your pulse at either your carotid artery at your neck or your _______ artery at your _______. brachial; wrist pulmonary; chest radial; wrist brachial; elbow

answer

radial; wrist

question

After leaving the right side of the heart, blood travels to: The aorta The left side of the heart Muscles and other tissues The lungs

answer

The lungs

question

The volume of blood pumped by the heart with each beat is ______ and gives an indication of the strength of the heart Stroke volume VO2max Blood pressure Pulse

answer

Stroke volume

question

_____________ is a measure of an individual's cardiorespiratory fitness. -Maximal heart rate (MHR) -Heart rate reserve (HRR) -Volume of oxygen consumption (VO2max) -Resting metabolic rate (RMR)

answer

Volume of oxygen consumption (VO2max)

question

To be considered vigorous, an activity must elicit a heart rate between ____ and _____ of heart rate reserve. A. 60%; 90% B. 75%; 100% C. 50%; 80% D. 30%; 60%

answer

A. 60%; 90%

question

Which of the following meets the recommendations for physical activity for health and fitness benefits? performing 30 minutes of moderate-intensity exercise 4 days per week performing 10 minutes of vigorous exercise twice a day 3 days per week performing 20 minutes of vigorous exercise 4 days per week performing 60 minutes of moderate-intensity exercise 2 days per week

answer

performing 20 minutes of vigorous exercise 4 days per week

question

The duration of an exercise session for an individual wanting to lose weight will likely need to be __________ and combined with diet intervention. A. 30 minutes B. 20 to 30 minutes C. ≥250 minutes D. 60 to 90 minutes

answer

D. 60 to 90 minutes

question

The exchange of oxygen from the lungs to the blood occurs between which structures? alveoli and capillaries alveoli and veins heart and blood vessels trachea and arteries

answer

alveoli and capillaries

question

Measuring heart rate is associated with which FITT principle? Type Frequency Time intensity

answer

intensity

question

According to ACSM's recommendations, if your goal is to improve health and you plan to engage in moderate exercise for 30 minutes per session, how many days per week should you exercise? 3 days a week 4 days a week 5 days a week 2 days a week

answer

5 days a week

question

Match the term that best describes the situation in which muscles are being used Muscle strength Flexibility Muscular endurance Susan plays tennis for an hour Bob lifts a box and puts it on the back of a truck Sherry reaches for a glass in the kitchen cupboard

answer

Muscle strength = Bob lifts a box and puts it on the back of a truck Flexibility = Sherry reaches for a glass in the kitchen cupboard Muscular endurance = Susan plays tennis for an hour

question

This muscle fiber has the greatest glycolytic ability, as in fastest velocity of contraction(Think fast = bigger number (II) contracition is like squeezing (x)) Type IIa muscle fiber Type I muscle fiber Type IIx muscle fiber All fibers are the same

answer

Type IIx muscle fiber

question

What does 1RM mean? The most weight a person can lift one time The weight that a person can lift ten times Intensity of repetitive motion One repetitive motion

answer

The most weight a person can lift one time

question

A cellular adaptation to enhance muscular endurance is: An increase in mitochondrial density An increase in myoglobin content All of these occur with endurance training An increase in aerobic enzyme

answer

All of these occur with endurance training

question

The characteristics of strength, speed, and endurance have a special name and are classified as Specific indicators of potential aerobic performance Health-related fitness Biomotor abilities

answer

Biomotor abilities

question

Actin and myosin are: The names of two muscles in the quadriceps muscle group Two of the contractile proteins that reside inside the muscle cell Two important connective tissues Regulatory proteins inside the fascicle

answer

Two of the contractile proteins that reside inside the muscle cell

question

An increase in muscle power or muscle endurance after training to cause that specific adaptation exemplifies what special characteristic of muscle? (Think plastic is easily moldable to a specific shape) Muscle plasticity Hyperplasia Muscle hypertrophy Muscle overload principle

answer

Muscle plasticity

question

What is another name for type IIa muscle fibers? (Think II = 2 names) Glycolytic fibers Oxidative- glycolytic fibers Oxidative fibers Oxygen-dependent fibers

answer

Oxidative- glycolytic fibers

question

This muscle type has the greatest oxidative ability, as in endurance ability (Think #1 in oxidative ability) Type IIx muscle fiber Type IIa muscle fiber Type I muscle fiber All fibers are the same

answer

Type I muscle fiber

question

_____ is defined as the ability to exert maximal force of a given joint a single time Muscular endurance Flexibility Muscular strength Plasticity

answer

Muscular strength

question

The definition of muscle endurance is The ability to exert large amounts of force maximally The ability of a body segment to stay in the same position a long time The ability to perform submaximal efforts repeatedly The ability to move body segments quickly

answer

The ability to perform submaximal efforts repeatedly

question

Progressive Overload is: Completing a circuit or resistance exercises during each workout Training in such a way as to make a desired adaptation occur Training to bring about muscle change through planned periods of overload Adding in different modes of exercise to keep the program exciting

answer

Training to bring about muscle change through planned periods of overload

question

Adaptation is best described as: Physiological changes that take place because of chronic disruption of homeostasis A measurement of how hard you work out or stretch An increase in muscle cells An increase in aerobic enzymes after resistance training for power

answer

Physiological changes that take place because of chronic disruption of homeostasis

question

During the first 8 to 12 weeks of a lifting program, you are discouraged that your muscles are not changing size. However, you are getting stronger. What does this illustrate? Neuromuscular adaptations are occurring. You do not have the ability to increase muscle size. You are engaging in training specifically for strength. This is a rare occurrence with no real explanation.

answer

Neuromuscular adaptations are occurring.

question

The distinction between "whole muscle" and "muscle fiber" is The cells that make up a muscle. The whole muscle refers to all of the muscle in the entire body. Muscle fiber and whole muscle mean the exact same thing. The whole muscle is a grouping of all of the muscle fibers (of the specific muscle in ).

answer

The whole muscle is a grouping of all of the muscle fibers (of the specific muscle in).

question

Match the muscle fiber type I or type II to the activities for which they would be most often used. (type 1 or 2) Marathon running Anaerobic activity Swimming 100 yard dash

answer

Marathon running - Type 1 Anaerobic activity- type 2 Swimming- Type 1 100 yard dash - Type 2

question

Match the muscle fiber type with its description. glycolytic fibers oxidative fibers oxidative-glycolytic fibers - are somewhat economical and somewhat powerful - are darker in color due to the greater amount of iron in the fibers - have fewer capillaries and mitochondria

answer

glycolytic fibers - have fewer capillaries and mitochondria oxidative fibers - are darker in color due to the greater amount of iron in the fibers oxidative-glycolytic fibers - are somewhat economical and somewhat powerful

question

Which of the following is the BEST exercise to assess your overall muscular power? Curl-ups Bench press repetitions to failure Push-ups Vertical jump

answer

Vertical jump

question

There is some research evidence to indicate that weight training can increase resting metabolic rate True False

answer

True

question

Changing the color of the resistance band you are using can alter the intensity of the exercise. True False

answer

True

question

Which of the following elements of strength training is related to intensity? -maximum amount of weight lifted in a period of time -the length of time resistance training -frequency of resistance exercise per week -the number of repetitions, the amount of weight lifted, the length of the rest interval

answer

the number of repetitions, the amount of weight lifted, the length of the rest interval

question

Resistance exercise intensity is difficult to determine partly because there are different modes to choose from (example: free weights, body weight, resistance bands) True False

answer

True

question

Oxygen is necessary for energy production in: The red blood cells only The brain The creatine phosphate-adenosine triphosphate system. The breakdown of adenosine triphosphate.

answer

The brain

question

What does the American college of Sport Medicine (ACSM) recommend for the frequency of resistance training? -Rest and recovery relate to intensity more than frequency and variation -1 day per week -You should train a minimum of 2 to 3 days each week -You should train at an intensity of at least 60% to 70% 1RM

answer

You should train a minimum of 2 to 3 days each week

question

Muscle fibers wrapped in bundles are called Fascicles Myosins Myofibril Actin

answer

Fascicles

question

Acetylcholine is released at the terminal branches to cause an action potential on the muscle fiber. True False

answer

True

question

____ is defined as the ability to exert maximal force of a given joint a single time. Muscular strength Plasticity Flexibility

answer

Muscular strength

question

Resistance exercise intensity is difficult to determine partly because there are different modes to choose from (example: free weights, body weight, resistance bands) True False

answer

True

question

Which is correctly paired when considering resistance training modalities? Novice lifters - likely benefit by use of machine weights for safety reasons. Novice lifters - likely need to train for power to improve muscle size more rapidly and then develop endurance or strength. Advanced lifters - likely need to use more bands and body weight to improve overall strength. Advanced lifters - benefit greatly by using machine weights which limit range of motion to safe levels.

answer

Novice lifters - likely benefit by use of machine weights for safety reasons.

question

What is the primary cause of muscle growth during an appropriately structured resistance training program? an increase in type IIa fibers only. hyperplasia of all fiber types. hypertrophy of all fiber types. an increase in the size of type I fibers.

answer

hypertrophy of all fiber types.

question

What is the best way to measure intensity using machine or free weights? -The amount of time you spend lifting weights during a workout. -Intensity is the maximum weight that you can lift in one repetition. -Determine intensity as a percent of one repetition maximal value (1RM). -Intensity is the average amount of weight you can lift at any given time.

answer

Determine intensity as a percent of one repetition maximal value (1RM).

question

The human body stores carbohydrates in a form called Fat Carbon Glycogen Calories

answer

Glycogen

question

Which of the following are examples of polysaccharides? potatoes and beans milk and cheese bananas and strawberries fish

answer

potatoes and beans

question

Essential amino acids Are stored in the body as glycogen. Are a primary source of cellular energy under normal circumstances. Contain the element nitrogen. Are made in the body.

answer

Contain the element nitrogen.

question

Lactate, which is produced in large quantities by the muscle during exercise, is a waste product. True False

answer

False

question

According to the 2010 Dietary Guidelines for Americans, which statement is TRUE? Increasing the ingestion of saturated fat is important You should limit your diet to fruits and vegetables Half of your plate at each meal should be made of grains Many americans can benefit by increasing their ingestion of calcium and fiber

answer

Many americans can benefit by increasing their ingestion of calcium and fiber

question

True or false. Amino acids are often spared from usage as fuel sources. True False

answer

True

question

Which of the following foods contain more unsaturated fat than saturated fat? Bread Dairy products Fish and olive oil Beef and pork

answer

Fish and olive oil

question

Macronutrients are: Carbohydrates, fat and proteins Water and oxygen Vitamins and minerals Enzymes and hormones

answer

Carbohydrates, fat and proteins

question

The most common disaccharide is: Table sugar Fruit Salt Protein

answer

Table sugar

question

Even if you are in good health and eating a balanced diet, you should supplement your diet with vitamins. True False

answer

False

question

Enzymes play a vital role in the conversion of the body's fuel stores into their useable form of energy. True False

answer

True

question

You have enough adenosine triphosphate currently available in your body to fuel maximal exercise for approximately 4-8 seconds 30-60 seconds 5-10 minutes 1 mile

answer

4-8 seconds

question

As the body moves from rest to higher intensity activity, the Majority of fuel comes from fatty acids The endocrine glands stop of the release of all hormones Muscles rely more on anaerobic glycolysis for energy Lactate levels in the blood drop

answer

Muscles rely more on anaerobic glycolysis for energy

question

Creatine phosphate (CP) is a source of energy that enables you to Relax Sprint Think Digest food

answer

Sprint

question

Which of the following symptoms is not indicative of metabolic syndrome when combined with the others? High blood pressure Excess fat in the stomach area High levels of sodium in the blood High blood glucose High levels of triglycerides in the blood

answer

High levels of sodium in the blood

question

(Select all that apply) Which of the following statements complete the sentence: A lot of scientific evidence shows a strong link between increased risk to chronic disease and: Obesity Fat Poor food choices Lack of exercise

answer

Obesity Poor food choices Lack of exercise

question

According to the recommended dietary allowance (RDA), fats should comprise this percentage of the diet for those who are generally active 45-65 percent 5-10 percent Less than 5 percent 20-35 percent

answer

20-35 percent

question

Eric ate a meal containing 600 Calories. If 81 Calories came from fat, how many grams of fat were in this meal? 9 grams of fat. 81 grams of fat. The answer cannot be determined from the information provided. 13 grams of fat.

answer

9 grams of fat.

question

The unit of measurement used to determine the amount of energy in a food is a Degrees Celsius Cholesterol Sodium Calorie

answer

Calorie

question

A ______ supply of blood glucose must be made available to the brain. Constant Intermittent Frequent Limited

answer

Constant

question

Recommended dietary allowance (RDA) is the approximate calories you should eat each day approximate amount of a particular nutrient that you should ingest daily. the amount of food you should eat in a week. recommended vegetables, fruits, proteins, grains, and dairy you should eat each day.

answer

approximate amount of a particular nutrient that you should ingest daily.

question

True or False. Even if you are in good health and you eat a balanced diet, you should supplement your diet with vitamins. True False

answer

False

question

True or False. Minerals are organic, non-metal substances that the body can manufacture from vitamins True False

answer

False

question

The red blood cells, brain, heart, and muscles are capable of using different energy-producing pathways more effectively. Which of the following correctly identifies the energy usage of each respective organ? The muscle is the only tissue to produce lactate. The heart is very good at producing energy aerobically, which is important because it has to work all the time. The liver converts glucose into lactate. The brain can only use fat as a fuel.

answer

The heart is very good at producing energy aerobically, which is important because it has to work all the time.

question

Which of the following is NOT a nutritional cause of anemia? Lack of cobalamin (B12) Lack of iron Lack of folic acid (B9) Lack of calcium

answer

Lack of calcium

question

A _____ state, which prompts the breaking down of muscle tissue, occurs with inactivity or inadequate ingestion of protein. Catabolic Anabolic Metabolic Protabolic

answer

Catabolic

question

In the following situations, which person(s) would you classify as inflexible? (Select all that apply) While hiking, Sara easily steps over a tree that has fallen across the trail At a concert, Jim finds it painful to turnaround in his seat to talk to a friend seated behind him Joan plays tennis without pain Kerry dropped a pencil on the floor, but he is unable to bend over and pick it up

answer

At a concert, Jim finds it painful to turnaround in his seat to talk to a friend seated behind him Kerry dropped a pencil on the floor, but he is unable to bend over and pick it up

question

Flexibility enables your body to: Jump higher and run faster Move through a range of motions so that you can perform daily activities Relax Adapt to changing situations and conditions

answer

Move through a range of motions so that you can perform daily activities

question

Proprioceptive neuromuscular facilitation is a type of aerobic fitness training. plyometric training. muscular endurance training. flexibility training.

answer

flexibility training.

question

Match the type of freely movable joint types with the parts of the body listed below. (hinge joint, saddle joint, ball and socket joint, gliding joint, pivot joint) Knee Thumb Hip Carpel bones in hand Head

answer

Knee - hinge joint Thumb - saddle joint Hip - ball and socket joint Carpel bones in hand - gliding joint Head - pivot joint

question

person stands with their body not moving, but turns their head to look left. This movement would be called: Left rotation Right rotation Pivot right Head flexion

answer

Left rotation

question

Which of the following is an example of a flexion motion? (Select all that apply) Lift a spoon of yogurt to your mouth Take a step Kick a ball Place a glass on a table

answer

Lift a spoon of yogurt to your mouth Take a step Kick a ball

question

The ability of the head to move side to side is an example of what kind of joint? Pivot Gliding Saddle Hinge

answer

Pivot

question

Which two types of joints are rare in the human body? Gliding and moveable Saddle and pivot Hinge and ball-and-socket

answer

Saddle and pivot

question

Which of the following is an instrument that measures the degree of flexion/extension of a joint? Ruler Protractor Goniometer Sphygmomanometer

answer

Goniometer

question

Which of the muscle structures listed below are designed to allow for safe and efficient function? (select all the apply) Muscle spindle Stretch reflex receptor Goniometer Golgi tendon organ

answer

Golgi tendon organ Muscle spindle

question

Reaching to grab something from the top shelf of your closet would employ: Functional flexibility Ballistic flexibility PNF stretching Static stretching

answer

Functional flexibility

question

Which of the following are true about flexibility training? (Select all that apply) Flexibility training promotes changes in the connective tissue around the joint Flexibility training maintains muscle tone and helps prevent injury Flexibility training changes the responses of the proprioceptors Flexibility training is meant to make muscles stronger

answer

Flexibility training promotes changes in the connective tissue around the joint Flexibility training maintains muscle tone and helps prevent injury Flexibility training changes the responses of the proprioceptors

question

A muscle spindle is an organelle that signals the muscle to... recruit fewer motor units when contracting. reflexively contract (tighten) when overstretched. relax when the load on a tendon is too great. signal pain when overstretched.

answer

reflexively contract (tighten) when overstretched.

question

A hip is an example of what kind of joint? Saddle joint Ball and socket joint Gliding joint Hinge joint

answer

Ball and socket joint

question

Match the type of stretching exercise--dynamic stretches or static stretches-- to the appropriate situation (Dynamic stretches Static stretches) Before weight lifting After running

answer

Before weight lifting = Dynamic stretches After running = Static stretches

question

Match the elements of FITT with the components of the exercise programs listed below. (Frequency, Time, Intensity, Type) -Susan plans to do stretching exercises 3 days a week. -Bill plans to meet his flexibility goal within six weeks. -Sharon will do static stretches to the point of tightness, but not to the point of pain. -Kathy will do 5 static stretches after every run.

answer

Susan plans to do stretching exercises 3 days a week = Frequency Bill plans to meet his flexibility goal within six weeks = Time Sharon will do static stretches to the point of tightness, but not to the point of pain = Intensity Kathy will do 5 static stretches after every run = Type

question

March the type of freely movable joint types with the parts of the body listed below (Hinge joint, Saddle joint, Ball and socket, Gliding joint, Pivot joint) Knee Thumb Hip Carpel bones in hand Head

answer

Knee = Hinge joint Thumb = Saddle joint Hip = Ball and socket Carpel bones in hand = Gliding joint Head = Pivot joint

question

What kind of joint is exemplified by the attachment point of the thumb to the hand? Pivot Ball-and-socket Hinge Saddle

answer

Saddle

question

Range of motion is limited primarily by Tendon length The type of joint in question Muscle tension Ligament length

answer

The type of joint in question

question

Research has shown that stretching prior to activity greatly reduces the risk of injury True False

answer

False

question

Which of the following statements is true about flexibility? It is often the most neglected component of fitness Adults are more flexible than children All individuals have similar levels of flexibility Individuals who are flexible in one joint also have high levels of flexibility in all other joins

answer

It is often the most neglected component of fitness

question

Flexibility offers these benefits (choose all that apply) Maintains ability to do daily activities Reduces stress Increases balance Prevents or decreases back pain

answer

Maintains ability to do daily activities Reduces stress Increases balance Prevents or decreases back pain

question

An extension motion is characterized by A sideways motion of the limbs surrounding the joint An increase in the angle of the limbs surrounding the joint A circular motion of the limbs around the joint A decrease in the angle of the limbs surrounding the joint

answer

An increase in the angle of the limbs surrounding the joint

question

Abduction motion means that A limb is extending or lengthening A limb is moving away from the body A limb is contracting or shortening A limb is moving closer to the body

answer

A limb is moving away from the body

question

Which of the following is an example of an extension motion? (Select all that apply) Take a step Lift a spoon of yogurt to your mouth Kick a ball Reach to shake a friend's hand

answer

Kick a ball Reach to shake a friend's hand

question

_____ joints, like the small carpal bones in your hand, provide very limited movement. Saddle Hinge Gliding Post

answer

Gliding

question

When doing static stretching, applying "appropriate tension" means: Progressively increasing the stretch until your joint locks. Holding your breath while progressively increasing the stretch. Progressively increasing the stretch until you feel pain. Progressively increasing the stretch to tightness, but not pain.

answer

Progressively increasing the stretch to tightness, but not pain.

question

Which of the following statements is true about flexibility? Individuals who are flexible in one joint also have high levels of flexibility in all other joints. All individuals have similar levels of flexibility. Adults are more flexible than children. It is often the most neglected component of fitness.

answer

It is often the most neglected component of fitness.

question

Which of the following is an example of a hinge joint neck knee thumb hip

answer

knee

question

The hip is an example of what kind of joint? saddle joint hinge joint ball and socket joint gliding joint

answer

ball and socket joint

question

Reaching to grab something from the top shelf of your closet would employ functional flexibility ballistic flexibility PNF stretching static stretching

answer

functional flexibility

question

Which type of stretching exercise involves alternating between contraction and relaxation and stretching either the agonist or the antagonist muscle in a particular limb? dynamic stretching static stretching ballistic stretching PNF stretching

answer

PNF stretching

question

A good rule to follow when performing static stretching is Dynamic stretches should always follow exercise. Increase the stretch to appropriate tension, but no pain. Stretching is a great warm-up activity. Follow static stretches with ballistic stretches.

answer

Increase the stretch to appropriate tension, but no pain.

question

Which of the following statements are true about flexibility training? (Select all that apply) Flexibility training changes the responses of the proprioceptors. Flexibility training maintains muscle tone and helps prevent injury. Flexibility training is meant to make muscles longer. Flexibility training promotes changes in the connective tissue around the joint

answer

Flexibility training promotes changes in the connective tissue around the joint Flexibility training changes the responses of the proprioceptors. Flexibility training maintains muscle tone and helps prevent injury.

question

Over the past year, Sarah worked diligently. She exercised 5 days per week, decreased her caloric intake, and made better nutritional choices. She has decreased her body fat percentage and has increased her cardiovascular fitness. She now feels more confident about her appearance and she feels a sense of accomplishment in being able to improve her lifestyle. These benefits relate primarily to which dimension(s) of wellness? Emotional and physical Environmental and social Physical Spiritual

answer

Emotional and physical

question

From the choices listed below, select the BMI range associated with the lowest risk to disease. 18.5 to 25 BMI is not associated with disease risk Less than 18 25 to 29

answer

18.5 to 25

question

Which of the following assessment techniques can be used to estimate body fat percentage? Combination of BMI and waist circumference Skinfold measurement Waist circumference BMI

answer

Skinfold measurement

question

Which of the choices below are true about gynoid obesity? Gynoid obesity is the typical fat accumulation pattern seen in men. Gynoid obesity increases an individual's risk of cardiovascular and metabolic diseases more than android obesity. Gynoid obesity is the fat accumulation around the hips and thighs. It poses a lower risk for chronic disease than does android obesity. Gynoid obesity refers to excess fat carried in the abdomen or torso.

answer

Gynoid obesity is the fat accumulation around the hips and thighs. It poses a lower risk for chronic disease than does android obesity.

question

Of the choices listed below, which is the best method of determining resting energy expenditure (REE): The use of energy expenditure formulas specific to your age, sex, and weight Air displacement plethysmography (BodPod) Body mass index (BMI) Indirect calorimetry

answer

Indirect calorimetry

question

The skinfold sites most commonly used to assess body composition in males are: Chest, suprailium, and abdomen Triceps, chest and thigh Abdomen, thigh and chest Abdomen, triceps and thigh

answer

Abdomen, thigh and chest

question

Your resting metabolism is ____ during your adolescent years than at any other point in your life. More inconsistent Higher Lower More stable

answer

Higher

question

Research has shown that the GREATEST factor related to metabolism decrease is: Aging The loss of fatty tissue The loss of muscle mass The loss of lean tissue

answer

The loss of lean tissue

question

In order to burn the same amount of calories, you would need to exercise for nearly______as long at a light intensity as with vigorous exercise. Five times Three times Four times Twice

answer

Twice

question

Of the choices below, which is most likely to reduce your body fat? Use, or burn, more calories than you eat and drink during the day. Reduce the amount of fat in your diet Increase your physical activity Reduce the number of kcals you consume each day

answer

Use, or burn, more calories than you eat and drink during the day.

question

According to the National Heart Lung and Blood Institute, the definition of obesity is: A body mass index that is greater than 30. A body mass index that is greater than 25. A body fat percentage greater than 25 percent. An excess amount of fat at a given height.

answer

A body mass index that is greater than 30.

question

A method of body composition assessment that requires the participant to be weighed while completely submerged under water after all air has been exhaled from the lungs is called Bioelectrical impedance analysis (BIA) Hydrostatic weighing Air displacement plethysmography Floatography Measurement analysis (FMA)

answer

Hydrostatic weighing

question

This body composition assessment technique sends a weak electrical current through the body and estimates body fat percentage based on resistance to the flow of the current. BMI Air displacement plethysmography DEXA BIA

answer

BIA

question

Body composition assessment measurements are reported as: The weight and shape of the body The percentage of total body weight made up of muscle The percentage of total body weight made up of fat and muscle tissue The percentage of total body weight made up of fat

answer

The percentage of total body weight made up of fat

question

Which of the following choices is true about essential fat: Essential fat is necessary for normal physiological functioning. Essential fat makes up about 10-12 percent of body weight in males. Essential fat is found just below the surface of the skin. Essential fat plus visceral fat makes up total body fat.

answer

Essential fat is necessary for normal physiological functioning.

question

To maintain your current weight: Total daily energy expended should be near your total intake of calories. Caloric intake must exceed total daily energy expended. REE must be less than total daily energy expended. Caloric intake should be below 1,200 kcal.

answer

Total daily energy expended should be near your total intake of calories.

question

To ensure nutritional needs are met, women should never consume fewer than _______ kcal per day. 1,200 1,500 1,000 2,000

answer

1,200

question

Resistance training may assist in weight loss/improvement of body composition by: Increasing the metabolic rate for ≥ 24 hours post-exercise Decreasing total daily energy expenditure. Resistance training will only result in weight gain; it is not beneficial for weight loss Decreasing appetite

answer

Increasing the metabolic rate for ≥ 24 hours post-exercise

question

Cardiac arrhythmias, amenorrhea, and erosion of the esophagus are all possible consequences of which eating disorder?: These are possible consequences for all three eating disorders. Binge-eating disorder. Anorexia nervosa. Bulimia nervosa.

answer

Bulimia nervosa

question

Individuals who repeatedly use caloric restriction alone to lose weight end up increasing body fat percentage and decreasing lean body mass even though they may be able to maintain a normal weight. True False

answer

True

question

Which of the statements below is TRUE about aerobic exercise in relation to weight loss: -The mode of aerobic exercise has no impact on weight loss. -A greater proportion of calories burned during vigorous aerobic exercise will be fat calories than when engaging in light exercise. -60-90 minutes of aerobic exercise on most days of the week may be necessary to promote weight loss. -Walking for 20 minutes will burn more total calories than running for the same duration

answer

60-90 minutes of aerobic exercise on most days of the week may be necessary to promote weight loss.

question

Changes in body composition can be made by: Combining fat loss and lean mass gain All of these Decreasing body fat while maintaining lean tissue Increasing lean tissue and maintaining fat tissue

answer

All of these

question

What is total daily energy expenditure (TDEE)? -It represents the number of calories you should consume daily to gain weight. -It is a method for assessing body composition -The amount of kcals (energy) that your body uses daily inclusive of activity. -The maximum calories you should consume in one day.

answer

The amount of kcals (energy) that your body uses daily inclusive of activity.

question

The key principles for developing a weight loss or weight management plan are self-monitoring, ___________, and planning ahead. Getting enough exercise. Eating fewer calories. Keeping a food journal/log. Creating a SMART goal.

answer

Creating a SMART goal.

question

Is the following situation an example of how physical activity can contribute to emotional wellness? Ferdinand plays tennis to reduce his risk to cardiovascular disease. No Yes

answer

No

question

From the choices below, select the factor that most impacts risk to chronic disease and death? Obesity Overeating Lack of aerobic exercise Drug and alcohol abuse

answer

Lack of aerobic exercise

question

Below are 4 pairs of factors that influence health and wellness. Select the pair of factors that are most likely to increase risk to chronic disease. -Genetics and environment -Inactivity and poor diet -Lifestyle and motivation -Exercise and weight management

answer

Inactivity and poor diet

question

Is the following an example of an antecedent to exercise? "When Betty is feeling nervous or anxious, she eats." Yes No

answer

No

question

For the following situation, Is it a barrier or motive to exercise? Tim doesn't like to go to the fitness center; it's crowded and full of "posers." Barrier Motive

answer

Barrier

question

For the following situation, is it a barrier or motive to exercise? "Anne wants to lose weight." Motive Barrier

answer

Motive

question

In SMART goal setting, what does the "R" stand for and mean? -Your goals should be "relevant" and directly support your purpose -Your goals should be "related" and work toward a cohesive goal -Your goals should be "regulated " and include specific rules and guidelines that will help you achieve them -Your goals should be "reflective" and based upon careful self-examination.

answer

Your goals should be "relevant" and directly support your purpose

question

True or False: This is a good example of a SMART goal: "Alexis plans to eat less and lose weight in the next six weeks." False True

answer

False

question

Which of the following is true? -Self-reflection is likely to be a barrier for progress because people often become blocked by the pressure of making conscious choices about how to use their time. -Consciously choosing activities after truthful reflection is key to healthy living -Consciously choosing to divide your time into two blocks, structured and unstructured time is an effective healthy living strategy -Conscious choice is less important than established habit in achieving healthy living goals.

answer

Consciously choosing activities after truthful reflection is key to healthy living

question

How much physical activity does the American College of Sports Medicine (ACSM) recommend that you do each week? -A combination of 60 minutes of moderate-intensity physical activity and 30 minutes of vigorous intensity physical activity per week. -A combination of 125 minutes of moderate intensity physical activity and 50 minutes of vigorous intensity physical activity per week. -A combination of 125 minutes of moderate intensity physical activity and 75 minutes of vigorous intensity physical activity. -A combination of 150 minutes of moderate intensity physical activity and 75 minutes of vigorous intensity physical activity per week.

answer

A combination of 150 minutes of moderate intensity physical activity and 75 minutes of vigorous intensity physical activity per week.

question

Which of the following often have the greatest impact on decisions that you make about your life? Money and time Work Where you live School

answer

Money and time

question

Identify if the following situation is an example of environmental wellness: "Ron drinks 8 bottles of water a day." Yes No

answer

No

question

Identify if the following situation is an example of environmental wellness: "Rachel chose her apartment because it was near a park with trails on which she could run and bike safely." Yes No

answer

Yes

question

Is the following an example of an antecedent to exercise? "Exercise makes Charlie feel better about his body image." No Yes

answer

No

question

Is the following an example of an antecedent to exercise? "When Bobby gets a good night sleep, he is more likely to go jogging in the morning." No Yes

answer

Yes

question

For the following situation, is it a barrier or motive to exercise? "Sarah loves to run, but on weekdays the only time she can go for a run is after dark." Barrier Motive

answer

Barrier

question

For the following situation, is it a barrier or motive to exercise? "Anne wants to lose weight." Motive Barrier

answer

Motive

question

In SMART goal setting, what does the "M" stand for and mean? -Your goals should be "measurable" and contain language about what your accomplishments will look like and the metrics for achieving them. -Your goals should be "memorable" and contain mantras and reminders about why you are seeking to accomplish them. -Your goals should be "moderate" and attainable and should not contain unreasonable or overly broad language that will hinder your achievement -Your goals should be "motivational" and contain language that boosts your self-esteem and rewards you for your accomplishments

answer

Your goals should be "measurable" and contain language about what your accomplishments will look like and the metrics for achieving them.

question

Which of the following would be an appropriate SMART goal for weight loss? -"I will begin walking 45 minutes each day to burn approximately 2,100 kcal/wk and cut out my late night ice cream in order to save 300 kcal. I expect to lose between 1-2 pounds per week." -"I would like to lose 5 pounds by the end of the week." -"I will begin exercise and eating better so I can lose 2 pounds this week." -"I will begin walking 90 minutes each day to burn approximately 4,200 kcal/wk and I will cut my daily kcal by 600 each day. I expect to lose 5 pounds by the end of each week."

answer

"I will begin walking 45 minutes each day to burn approximately 2,100 kcal/wk and cut out my late night ice cream in order to save 300 kcal. I expect to lose between 1-2 pounds per week."

question

Does the following situation contribute to spiritual wellness? Hassan has a special place on a hill near school where every day he sits, empties his mind, and reflects on the positive things in his life. Yes. No.

answer

Yes

question

In the list below, which is an example of the S in SMART goal? I want to lose 5 pounds by June 30. I want to lose weight by summer time. I want to lose 5 pounds as soon as possible. So that I can lose weight, I will start riding my bike to school.

answer

So that I can lose weight, I will start riding my bike to school.

question

According to the video 23 ½ hours, what is a proven, effective treatment for decreasing anxiety and depression? -Cut down on fatty foods -Ask your doctor to prescribe you antidepressant -Do 30 minutes or more physical activity per day -Drink a glass of wine or beer

answer

Do 30 minutes or more physical activity per day

question

In SMART goal setting, what does the T stand for and mean? -The number of times you exercise per week. -The amount of time you exercise per day. -Your fitness goal is achievable within a reasonable amount of time, with a practical sense of urgency. -The time you exercise depends on the type of exercise that you do.

answer

Your fitness goal is achievable within a reasonable amount of time, with a practical sense of urgency.

question

Which of the following are characteristics of "attainable" in a SMART goal? -You have the knowledge and ability, when supplying dedicated effort, to reach the goal. -Achievement of the goal is very simple. -You have the skill and ability to make or reach the goal easily. -You can reach your goal within 30 days.

answer

You have the knowledge and ability, when supplying dedicated effort, to reach the goal.

question

Which of the following people could MOST benefit from self-regulatory tools? -Rahawa, who is preparing to hike the Appalachian Trail after graduation and is working with a training schedule to get in shape -Pablo, who remembers his activities from the week before based upon his sports practice schedule -Phil, who can't remember what he did each day of the week because his days seem to run together -Janice, who schedules activities for nearly every day of her week and keeps a daily calendar

answer

Phil, who can't remember what he did each day of the week because his days seem to run together

question

Is the following situation an example of how physical activity can contribute to emotional wellness? "Tracy likes to do weight lifting exercises because it makes her feel strong." No Yes

answer

Yes

question

Which of the following is an example of an amotivation? -Jerold doesn't see any reason to change the way he eats. -Hassan is on a diet because his coach told him he had to lose at least 10 pounds. -Jocelyne raises money for cancer research because her mother died of breast cancer. -Kim's love of nature is the reason why she goes hiking every weekend

answer

Jerold doesn't see any reason to change the way he eats.

question

Which of the following is an example of an intrinsic motivation? -Jocelyne decides to go to a party instead of study because she doesn't want to be left out. -Jerold doesn't see any reason to change the way he eats. -Kim's love of nature is the reason why she goes hiking every weekend. -Hassan is on a diet because his coach told him he had to lose at least 10 pounds.

answer

Kim's love of nature is the reason why she goes hiking every weekend.

question

Which of the following statements is TRUE? -Conscious choice is less important than established habit in achieving healthy living goals. -Self-reflection is likely to be a barrier for progress because people often become blocked by the pressure of making conscious choices about how to use their time. -Consciously choosing activities after truthful reflection is key to healthy living. -Consciously choosing to divide your time into two blocks, structured and unstructured time is an effective healthy living strategy.

answer

Consciously choosing activities after truthful reflection is key to healthy living.

question

A "whole muscle," such as the bicep muscle, is a grouping of muscle fibers. True False

answer

False The whole muscle is a grouping of muscle fascicles, which are bundles of muscle fibers.

question

The axon is a signal that tells an individual muscle fiber to move. True False

answer

False

question

Flexibility training is meant to make muscles longer. True False

answer

False

question

Flexibility is needed for which of the following activites: Yoga class Painting a bedroom Picking up a pencil from the floor Climbing over a tree that has fallen over a trail

answer

Yoga class Painting a bedroom Picking up a pencil from the floor Climbing over a tree that has fallen over a trail

question

What is table sugar

answer

Disaccharide

question

What is potato

answer

Polysaccharide

question

What is glucose

answer

Monosaccharide

question

What is oatmeal

answer

Polysaccharide

question

What is soft drink

answer

Monosaccharide

question

Red meat and dairy foods contain higher amounts of unsaturated fats. True False

answer

False (saturated fat = bad)

question

The body takes the opportunity to build glycogen and fat, and burn up the fuels in the blood. Moderate intensity High intensity Low intensity Rest

answer

Rest

question

Aerobic metabolism of glucose and fatty acids supplies some energy during this level of intensity, but anaerobic metabolism (creatine phosphate and anaerobic glycolysis) becomes increasingly more important. Moderate intensity High intensity Low intensity Rest

answer

Moderate intensity

question

Anaerobic glycolysis and creatine phosphate are the fuels for which type of activity? Moderate intensity High intensity Low intensity Rest

answer

High intensity

question

A majority of fuel comes from fatty acids, but the portion that comes from the breakdown of glucose is increasing. Moderate intensity High intensity Low intensity Rest

answer

Low intensity

question

The weight management strategy or tactic shown below is likely to change body composition in a healthy way. Amelia is tracking her diet and exercise. She makes sure that she eats less than 1200 calories a day and exercises at least 30 minutes a day. True False

answer

False

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