question

Which of the following is a goal of Healthy People 2020?

answer

promote quality of life, healthy development, and healthy behaviors across all life stages

question

Shaping is defined as

answer

making a series of small changes.

question

An action plan, a list of support sources, and a public declaration of intent are all part of what strategy for change?

answer

behavior change contract

question

The leading causes of death for Americans overall are heart disease and cancer.

answer

True

question

________ is a component of spiritual wellness.

answer

Altruism

question

Which of the following statements is true of the incidence of obesity in the United States?

answer

It is steadily increasing

question

People who have thought about what they might do to change a behavior and are within a month or so of taking action are in which stage of behavior change?

answer

preparation

question

A physically fit person is best defined as someone who

answer

has optimal wellness in all dimensions.

question

Being physically fit, getting regular medical exams, and having a healthy diet are all components of ________ wellness.

answer

physical

question

An organized, deliberate effort to alter or replace a habit or activity is known as

answer

behavior change

question

ACSM recommends that adults perform at least ________ minutes of moderate physical activity per week.

answer

150

question

A step-by-step process of making a series of small changes is known as which of the following?

answer

shaping

question

The "M" in the "SMART" system for setting goals stands for which of the following?

answer

measurable

question

Which of the following is the best specific, time-oriented goal for exercise?

answer

I'll run 3 miles in 30 minutes by mid-July.

question

The dimensions of wellness are independent of one another and not interconnected.

answer

False

question

The ability to have satisfying interpersonal relationships is which of the following?

answer

social wellness

question

Sue derives satisfaction and self-esteem from her job, so she is experiencing a high level of ________ wellness.

answer

emotional

question

In the maintenance stage, people work to prevent relapse into old habits.

answer

True

question

A person with an internal locus of control

answer

has a high level of self-efficacy.

question

Lack of support and guidance can act as a barrier to behavior change

answer

True

question

The degree to which a person believes in his or her ability to achieve a goal is known as

answer

self-efficacy

question

Learning a second language is most likely to improve ________ wellness

answer

intellectual

question

Your friend is morbidly obese. When you express your concern to him about his health, he denies that his obesity will have any effect on his health and cites the example of his father, who is also obese and apparently healthy. Which stage of behavior change is your friend in regarding his obesity?

answer

precontemplation

question

Wellness is defined as

answer

the optimal soundness of body and mind.

question

John runs 3 miles, five days a week, because he enjoys the challenge and the way he feels afterward. John's reward for running is

answer

intrinsic

question

With training, resting heart rate decreases. This is primarily the result of an increase in

answer

stroke volume

question

Your body's maximal ability to utilize oxygen during exercise is known as

answer

VO2max

question

Cardiorespiratory fitness is defined as the

answer

bility of the cardiovascular and respiratory systems to supply oxygen to muscles.

question

When developing a training program for cardiorespiratory fitness, your intensity of exercise should be determined by

answer

your target heart rate

question

Circuit training may consist of resistance training, aerobic training, or a combination of both.

answer

True

question

The stable, constant internal environment that our body maintains at rest is known as

answer

homeostasis.

question

Aerobic exercise training has been shown to

answer

improve cognitive function

question

Which of the following may occur as the result of cardiorespiratory training?

answer

improved oxygen delivery to muscles

question

A group of obesity-related risk factors associated with heart disease and type 2 diabetes is known as

answer

metabolic syndrome

question

The American College of Sports Medicine recommends a target heart rate range of ________ of HRmax.

answer

64-95

question

Cardiac output increases with training.

answer

True

question

Jim has been jogging for 20 minutes per session and is now ready to increase his program. According to the 10 percent rule, Jim should increase his workout time by no more than

answer

2 minutes

question

Studies have shown that exercise can reduce the symptoms of depression.

answer

True

question

Training that alternates periods of high-intensity exercise with periods of lower intensity exercise or rest is known as

answer

interval training.

question

A subjective assessment of exercise intensity is

answer

perceived exertion.

question

Training that involves continuous activity sustained for 20 or more minutes is known as

answer

aerobic training.

question

Training that alternates exercise modes within a given program is

answer

interval training

question

Short-term, high-intensity training, such as sprinting, is known as

answer

anaerobic training

question

It is easier to maintain cardiorespiratory fitness with shorter but more intense workouts

answer

True

question

Which of the following would be considered an example of an aerobic activity

answer

cycling

question

According to the American College of Sports Medicine the recommended frequency for cardiorespiratory exercise is

answer

3 to 5 days per week

question

The exchange of oxygen and carbon dioxide is called

answer

pulmonary circulation.

question

Cardiorespiratory fitness has a protective effect against age-related declines in cognitive ability.

answer

True

question

The cellular form of energy is known as

answer

adenosine triphosphate (ATP).

question

Your resting heart rate increases as your cardiorespiratory system becomes more conditioned.

answer

False

question

Which is an advantage of using machine weights for resistance training instead of free weights?

answer

allows your body to move through its natural range of motion

question

Type II muscle fibers (fast-twitch)

answer

...

question

One advantage of a stability ball for resistance work is

answer

the development of core strength

question

When choosing resistance exercises to include in a beginning fitness program aimed at general muscular fitness,

answer

choose 8-10 basic full body resistance exercises.

question

The American College of Sports Medicine recommends 1-3 sets per resistance exercise for beginners.

answer

True

question

A muscle contraction with overall muscle shortening is

answer

Concentric

question

The best way to keep yourself from doing the Valsalva maneuver is to

answer

exhale as you perform a lift.

question

A muscle contraction with no change in muscle length is

answer

isometric

question

Muscular fitness is defined as the ability

answer

of the musculoskeletal system to perform daily activities without undue fatigue.

question

An eccentric contraction occurs when a muscle

answer

lengthens as it contracts.

question

Muscular endurance is defined as the ability

answer

to contract a muscle repeatedly over an extended period of time.

question

Skeletal muscles taper at the ends to form ________, which attach muscles to bones.

answer

tendons

question

When assessing muscular strength, a 1 RM test

answer

measures the maximum amount of weight that can be lifted one time.

question

An individual muscle cell within each skeletal muscle is called a

answer

muscle fiber.

question

Muscular strength is defined as the ability

answer

of a muscle to contract with maximal force.

question

When following a resistance-training program, it is important to let each muscle group rest for ________ before taxing it again with resistance exercises.

answer

48 hours

question

Resistance exercises stress what aspect of the body?

answer

musculoskeletal system

question

The root cause of delayed onset muscle soreness is

answer

accumulated lactic acid in the muscle.

question

Regular resistance training

answer

protects the body from injuries.

question

Type I (slow-twitch) muscle fibers

answer

...

question

A group of repetitions is called a set.

answer

True

question

A muscle contraction with constant speed is

answer

isokinetic

question

Hypertrophy is a physiological change resulting from resistance training that involves which of the following?

answer

increased muscle cross-sectional area

question

Age-related muscle loss can be slowed with resistance training.

answer

True

question

Gains in muscular endurance are best developed with

answer

lower resistance and more repetitions.

question

Gentle stretching and relaxation of muscles will

answer

decrease stress hormones.

question

Stretching characterized by bouncing or jerky movements is known as ________ stretching.

answer

ballistic

question

As muscle temperature increases, flexibility decreases.

answer

False

question

________ flexibility is a measure of a joint's overall range of motion.

answer

Static

question

The sit-and-reach test measures flexibility in the

answer

hamstrings, lower back, and hips.

question

April is stretching her shoulder by extending her arm up and slowly rotating it back until she experiences mild discomfort. She then holds that position for 30 seconds. By this description, April is performing ________ stretching.

answer

static

question

Fibrous tissues that connects bone to bone are called

answer

ligaments

question

The simplest method of stretching for people who are just starting a stretching program is ________ stretching.

answer

static

question

Muscle injury can occur from quick, bouncy movements because

answer

the stretch reflex is creating tension while the muscle is lengthening.

question

The best time to stretch is just before a workout.

answer

False

question

If a stretch reflex is activated, the muscle will

answer

contract

question

The prevalence of lower-back pain rises with

answer

increased body fat.

question

Stretching should always be done to the point of pain.

answer

False

question

Strong core muscles can lead to increased performance levels in all of your activities.

answer

True

question

If your flexibility is within "normal" levels and you simply want to maintain that level, how many days a week should you do your stretching exercises?

answer

6 to 7 days

question

Lack of flexibility can cause changes in posture.

answer

True

question

When stretching, you should hold each stretch for at least

answer

1 minute

question

Stretching that involves mimicking movements performed in a workout or sports activity is known as ________ stretching.

answer

dynamic

question

Connective tissues that attach muscle to bone are called

answer

joint

question

The best way to gauge your overall flexibility is by performing

answer

a series of range-of-motion tests.

question

Flexibility is the ability of the joints to

answer

move through a full range of motion.

question

Benefits of regular stretching include improved

answer

balance

question

Stretching that involves using voluntary contractions to help facilitate relaxation is known as ________ stretching.

answer

PNF

question

Lowering your weight and body fat levels to within recommended ranges will reduce your risk of lower-back pain.

answer

True

question

Men have greater hip flexibility than women.

answer

False

question

A measure of the amount of chemical energy that a food provides is known as

answer

Calorie

question

Of the 20 different types of amino acids, ________ are considered essential.

answer

9

question

Which of the following would be considered a complete protein source?

answer

steak

question

Jenna and Daria both want to splurge on a restaurant for dinner tonight. Which meal would be their healthiest choice to eat?

answer

Japanese: Steamed brown rice, grilled tofu with broccoli

question

Subunits of protein molecules are known as

answer

amino acids.

question

Substances that form the major structural components of the body are known as

answer

proteins

question

Chemical compounds that supply the energy and raw materials we need to survive are known as

answer

nutrients

question

Organic compounds that we need in tiny amounts to promote growth and help maintain health are known as

answer

vitamins

question

The U.S. government requires that every food package list all ingredients in order of largest to smallest ingredient by weight.

answer

True

question

Water is used in the body to

answer

facilitate transport of substances.

question

A good source of complex carbohydrate includes

answer

...

question

The "bad cholesterol," which leads to plaque deposits in blood vessels, is known as

answer

LDL

question

The fatty acids in most foods and in the body occur in the form of

answer

...

question

Humans are made up of approximately ________% water.

answer

60

question

Simple carbohydrates primarily provide

answer

energy

question

Which of the following is a role of sodium in the body?

answer

regulate the water contents of blood and body fluids

question

The current USDA ChooseMyPlate.gov website

answer

provides specific daily food recommendations based on your sex, size, age, and activity level.

question

Food portion sizes in America contribute to overeating.

answer

True

question

HDL cholesterol

answer

helps protect against heart disease.

question

The Recommended Dietary Allowance (RDA) for sodium is

answer

2400

question

Fats that are solid at room temperature are

answer

Oils

question

Proteins from plant sources

answer

are complete proteins

question

Essential nutrients

answer

can only be obtained from the diet.

question

People under stress often

answer

use sugar to alter energy levels.

question

Excess fat-soluble vitamins tend to be stored in the body.

answer

True

question

Basal metabolic rate is decreased by increased

answer

fat mass.

question

People who successfully maintain their weight over time tend to

answer

average an hour of physical activity daily.

question

Obesity is defined as a BMI of

answer

>30

question

One factor leading to eating disorders is

answer

excessive emphasis on achievement.

question

The best method for burning calories is

answer

aerobic exercise involving large muscles.

question

Maintaining a healthy weight increases life expectancy.

answer

True

question

Which lifestyle factor is related to weight gain?

answer

getting less than 6 hours of sleep

question

Overweight is defined as a BMI of

answer

25 to 29.9.

question

The most important factor to keep in mind when losing weight is

answer

your overall percentage of body fat.

question

One's baseline rate of energy use, dictated by the body's collective metabolic activities, is known as

answer

basal metabolic rate.

question

Which of the following is an effective tip for successful weight loss?

answer

Choose high-volume, nutrient-dense foods.

question

Your friend is thinking about trying a fad diet to lose weight. Given the information in this chapter on problems associated with fad diets, you can inform her that

answer

unless she changes her eating habits permanently, she will regain the weight.

question

A person who wants to lose weight should strive to achieve

answer

negative caloric balance.

question

An eating disorder characterized by bouts of binge eating followed by self-induced vomiting, laxative abuse, or excessive exercise is known as

answer

bulimia nervosa.

question

An eating disorder characterized by deliberate food restriction and severe, life-threatening weight loss is known as

answer

anorexia nervosa.

question

One's baseline energy use plus the energy expended in digesting food is known as

answer

resting metabolic rate.

question

The relationship between the amount of calories consumed in food and the amount of calories expended through metabolism and physical activity is known as

answer

energy balance.

question

An eating disorder characterized by out-of-control eating without purging is known as

answer

binge eating disorder.

question

A disturbed pattern of eating, dieting, and perceptions of body image that leads to medical issues is known as

answer

an eating disorder.

question

A signal of fullness from the body is known as

answer

satiety

question

Which of the following activities would burn the highest amount of calories per minute?

answer

swimming

question

Shelly is happy with her current body weight and wants to maintain it. To do this, she needs to be in

answer

isocaloric balance.

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