PE 131

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

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