PE 131 – Flashcards
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Bodily movement produced by skeletal muscles is called
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physical activity
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The 2008 Federal Guidelines for Physical Activity state that adults between 18 and 64 years of age should
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-do 2 hours and 30 minutes a week of moderate intensity aerobic physical activity -do 1 hour and 15 minutes (75 minutes) a week of vigorous intensity aerobic physical activity -do an equivalent combination of moderate and vigorous intensity aerobic physical activity -do muscle-strengthening activities that involve all major muscle groups on two or more days
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The leading cause of death in the United States is
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chronic lower respiratory disease
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The constant and deliberate effort to stay heatlhy and achieve the highest potential for well being is defined as
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wellness
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Which of the following is not a component of health-related fitness?
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agility
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Research on the effects of fitness on mortality indicates that the largest drop in premature mortality is seen between
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the least fit and moderately fit groups
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What is the greatest benefit of being physically fit?
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a higher quality of life
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Which of the following is a stage in the the behavioral modification model?
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preparation
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A precontemplator is a person who
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has no desire to change a behavior
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A SMART goal is effective when it is
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-realistic -measurable -specific -acceptable
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The metabolic profile is used in reference to
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-insulin sensitivity -glucose tolerance -cholesterol levels -cardiovascular disease
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Cardiorespiratory endurance is determined by
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the amount of oxygen the body is able to utilize per minute of physical activity
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An "excellent" cardiorespiratory fitness rating in mL/kg/min for young male adults is about
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50
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Which of the following parameters is used to estimate maximal oxygen uptake according to the 1.0 Mile Walk test?
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-body weight -gender -total 1.0 mile walk time -exercise heart rate
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The ability of a muscle to exert submaximal force repeatedly over time is known as
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muscular endurance
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Indicate which of the following exercises is not used to assess muscular endurance in men
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Modified push-up
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Muscular flexibility is defined as
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the achievable range of motion at a joint or group of joints without causing injury
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During the starting position of the Modified Sit and Reach test
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the hips, back, and head are placed against a wall
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Essential fat in women is
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12 percent
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Which of the following is not a technique used in the assessment of body fat?
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body mass index
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The vigorous intensity cardiorespiratory training zone for a 22-year old individual with a resting heart rate of 68 bpm is
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143-173
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Which activities contribute to the development of cardiorespiratory endurance?
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-jogging -400-yard dash -racquetball
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The recommended duration for each cardiorespiratory training session is
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15-30 minutes
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During the eccentric muscle contraction
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the muscle lengthens as it contracts
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The training concept that states that the demands placed on a system must be increased systematically and progressively over time to cause physiological adaption is referred to as
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the overload principle
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For general fitness, during strength training each set should be
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performed between 8 and 12 reps maximum
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Which of the following is not a mode of stretching?
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Elastic elongation
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When you perform stretching exercises, the degree of stretch should be
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to the point of mild discomfort
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Low back pain is associated with
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-physical inactivity -faulty posture -excessive body weight -improper body mechanics
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A goal is effective when it is
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-written -measurable -time-specific -monitored
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Using a combination of aerobic activities to develop overall fitness is known as
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health-related fitness
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The best aerobic activity choice for individuals with leg or back injuries is
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walking in chest-deep water
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The approximate jogging mileage to reach the excellent cardiorespiratory fitness classification is
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15 miles
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To help elevate the exercise heart rate during low-impact aerobics, a person should
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accentuate arm movements and sustain movement throughout the program
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Achieved maximal heart rates during swimming are
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approximately 10-13 beats per minute(bpm) lower than during running
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Which of the following is not a basic movement in spinning/
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-Seated running -standing hill-climb -seated flat -jumping
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Cross-country skiing is not
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-a high-impact activity -anaerobic activity -place great strain on muscles and joints -a low intensity activity
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A MET represents
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metabolic equivalent
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The following is not a skill-related component
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mobility
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When checking exercise heart rate, one should
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stop exercising and take the pulse for no longer than 15 seconds
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The science of nutrition studies
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the relationship of foods to optimal health and performance
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Diseases to faulty nutrition are
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-Cardiovascular disease -cancer -osteoporosis -diabetes
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According to MyPlate, daily vegetable consumption is measured in
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cups
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The daily recommended amount of fiber intake for adults 50 years and younger is
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25 grams per day for women and 38grams for men
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Unhealthy fats include
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saturated fats
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The daily recommended carbohydrate intake is
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45-65% of total calories
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The amount of nutrient that is estimated to meet the nutrient requirement of half the healthy people in specific age and gender groups is known as the
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Estimated Average Requirement
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The percent fat intake for an individual who on a given day consumes 2,385 calories with 106 grams of fat is
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40% of total calories
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Treatment of anorexia nervosia
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almost always requires professional help
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The following are goals of the 2010 Dietary Guidelines for Americans
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-Increasing daily intake of fruits and vegetables, whole grains, and nonfat or low fat milk and milk products -Increasing vegetable and fruit intake -Increasing the amount and variety of seafood consumed by choosing seafood in place of some meat and poultry -Reducing the intake of calories from solid fats and added sugars
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Obesity is defined as
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a body mass index equal to or above 30
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The yearly estimated number of deaths attributed to excessive body weight and physical inactivity in the United States is
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112,000
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Obesity increases the risk for
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-Hypertension -congestive heart failure -atherosclerosis -type 2 diabetes
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Tolerable weight is a body weight that is
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not ideal but one that you can live with
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When the body uses protein instead of a combination of fats and carbohydrates as a source of energy, a large amount of weight loss is in
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the form of water
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One pound of fat represents
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3,500 calories
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The mechanism that seems to regulate how much a person weighs is known as
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set point
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The key to successful weight management is
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a lifetime physical activity program
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The daily amount of physical activity recommended for weight loss maintenance is
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60-90 minutes
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A daily energy expenditure of 300 calories through physical activity is
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the equivalent of approximately 31 pounds of fat per year
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Positive stress is also referred to as
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eustress
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Which of the following is not a stage of the general adaptation syndrome?
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Compliance
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Which of the following behaviors seem to have the greatest impact in increasing the risk for illness among Type A individuals?
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Chronic hostility
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Effective time managers
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-Delegate -learn to say "no" -protect against boredom -set aside "overtimes"
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Hormonal changes that occur during a stress response
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increase blood pressure
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Exercise decreases stress levels by
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-deliberately diverting stress to various body systems -metabolizing excess catecholamines -diminishing muscular tension -stimulating alpha-wave activity in the brain
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Exercises included in progressive muscle relaxation techniques are
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-Pointing the feet -Wrinkling the forehead -contracting the abdominal muscles -pressing the teeth together
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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
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sighing
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Meditation
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-induces relaxation -alleviates the harmful physiological effects of stress -can be performed just about anywhere -incorporates breathing exercise
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Yoga exercises have been used successfully to
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slow down atherosclerosis
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Coronary heart disease is
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-single leading cause of death in the US -sudden cardiac arrests -condition in which the arteries that supply the heart muscle with oxygen and nutrients are narrowed by fatty deposits -Accounts for approximately 20% of all deaths
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The risk of heart disease increases with
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high LDL-cholesterol
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Type 2 diabetes is related to
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obesity and lack of physical activity
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Cancer can be defined as
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an uncontrolled growth and spread of abnormal cells
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Cancer is primarily
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-a preventable disease -often related to tobacco use -linked to dietary habits -risk increases with obesity
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A cancer prevention diet should include
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-ample amounts of fruits and vegetables -cruciferous vegetables -phytonutrients -soy products
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The biggest carcinogenic exposure in the workkplace is
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cigarette smoke
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Treatment of chemical dependency is seldom accomplished
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without professional guidance
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The best way to protect yourself against sexually transmitted infections is through a
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mutually monogamous sexual relationship
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Metabolic syndrome is related to
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-low HDL-cholesterol -high triglycerides -increases blood-clotting mechanism -an abnormal insulin response to carbohydrates
