question

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

answer

self-efficacy

question

Which of the following is an example of prevention?

answer

a vaccination

question

T/F The transtheoretical model divides behavioral change into chronological stages.

answer

True

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

Attempting to double the amount of weight you can bench press in the space of a month is an example of which barrier to change?

answer

over ambitious goals

question

Diane recently quit smoking and started a support group for former smokers. As a result of these actions, she has improved which dimension of wellness?

answer

environmental and intellectual

question

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

answer

False

question

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

answer

physical

question

Which of the following kills more Americans ages 15-24 than almost all other causes combined?

answer

accidents

question

T/F Sixty-eight percent of Americans have a fat-to-lean ratio above recommended ranges.

answer

True

question

T/F Winning the approval of someone else is a good reason to change a behavior.

answer

False

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

In the United States the average life expectancy for a female is

answer

80.6

question

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

answer

measurable

question

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

answer

shaping

question

A person believes that he may develop lung cancer if he continues to smoke. This is an example of perceived

answer

susceptibility

question

________ is a component of spiritual wellness. Intelligence Altruism Proper nutrition Physical activity

answer

Altruism

question

The average healthy life expectancy for males is which of the following?

answer

75.6 years

question

T/F Going to a bar with a friend when you are trying to quit drinking is an example of effectively controlling your environment.

answer

False

question

Which of the below is an action-oriented objective in a SMART goal setting system? Complete the Rock 'n Roll marathon next year. Increase my running speed to an 8 1/2-minute mile pace. Increase my distance by one-half mile every other week. Run on the trail 4 times a week.

answer

Increase my distance by one-half mile every other week.

question

A conviction that one can control events and factors in one's life is known as

answer

locus of control

question

T/F The United States is one of the most overweight nations on earth.

answer

True

question

Which of the following is a financial advantage of having a high level of wellness? lower risks of depression higher productivity lower health care costs better emotional health

answer

lower health care costs

question

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

answer

True

question

If you take either prescription or over-the-counter medications, before exercising you should

answer

ask a physician about potential side effects.

question

T/F People who are underweight are at a higher risk for musculoskeletal injuries because of increased stress on their muscles and joints.

answer

False

question

Increased levels of body fat put an individual at risk for diabetes.

answer

True

question

Both the American College of Sports Medicine and the U.S. Department of Health and Human Services recommend at least ________ minutes of exercise daily for youth under the age of 18.

answer

30

question

Muscular strength is defined as the ability of your muscles to

answer

exert force

question

The ability to change body position with speed and accuracy is

answer

agility

question

Jim and Steve have been working out together for 3 months. Although they have been doing the same workout, Steve has shown faster improvement. This difference in their responses to exercise illustrates the principle of

answer

individuality

question

How long should the exercise-to-rest transition take?

answer

5 to 15 min

question

Which factor has the least impact on designing an exercise program? age weight current fitness level gender

answer

gender

question

Exercise is a subset of physical activity that is

answer

done specifically to achieve or maintain fitness.

question

Lean body tissue consists of

answer

muscle, bone, and fluids.

question

Which of the following is considered a skill-related component of physical fitness? power muscular endurance flexibility body composition

answer

power

question

The overload principle states that to see improvements in physical fitness, you must

answer

increase your training level on a weekly basis.

question

Golf, tennis, and soccer are all examples of

answer

individual sport activities.

question

The principle of rest and recovery is aimed at preventing

answer

overtraining

question

T/F The most important aspect of proper footwear is the cost of the shoe.

answer

False

question

T/F People with asthma should obtain a medical clearance before beginning an exercise program.

answer

True

question

A change in the body that occurs as a result of exercise training is known as

answer

training effect

question

If you have a light snack prior to exercising, it should be consumed at least ________ minutes prior to beginning the activity.

answer

30

question

Stationary cycling at a moderate level would be equivalent to approximately ________ METS.

answer

4

question

The mode of activity chosen is known as

answer

type

question

A primary purpose of the general cool-down is to slowly return ________ back to resting levels.

answer

breathing rate

question

The principle that only the body systems worked during training will show adaptations is known as

answer

specificity

question

The most important aspect of footwear is

answer

proper-fit

question

To progress safely and improve fitness, it is recommended that you

answer

increase overload frequency, intensity, or duration by no more than 10% each time you make changes in your program.

question

The two major types of blood vessels are

answer

arteries and veins

question

T/F The complete breakdown of fat, glucose, and protein to produce oxidative energy occurs in the hemoglobin.

answer

True

question

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

answer

64-95%

question

Mandy is 23 years old and just graduated with a degree in education. She wants to spend the summer getting in shape for her new job as a teacher starting in the fall. What will Mandy's predicted HRmax be as she begins to exercise regularly?

answer

197 beats per minute

question

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

answer

interval training

question

The ________ phase of a cardiorespiratory program is a period of adjustment to your weekly routine that lasts from 2 to 4 weeks.

answer

start-up

question

Submaximal tests are typically used to assess fitness because they

answer

safer than maximal tests

question

Cardiorespiratory fitness

answer

improves self esteem

question

The right ventricle pumps blood through the ________ to the lungs.

answer

pulmonary artery

question

Which of the following would be considered an example of an aerobic activity? sprinting racquetball half-court basketball cycling

answer

cycling

question

T/F Veins carry blood away from the heart.

answer

False

question

Gas exchange (the delivery of oxygen and the removal of carbon dioxide) in the lungs takes place in the

answer

alveoli

question

T/F People who stop exercising lose fitness gains at the same rate as they gained them.

answer

False

question

T/F Cardiac output increases with training.

answer

True

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

answer

homeostasis

question

Which of the following would be considered indoor cardio workout equipment? weight machines inline skates elliptical machine barbell and free weights

answer

elliptical machine

question

SMART goals are

answer

specific, measurable, action-oriented, realistic, and time-oriented.

question

T/F A one-rep maximal bench press would be primarily fueled by the immediate energy system.

answer

True

question

Damage to ligaments or joint structures due to acute injury is known as

answer

Sprain

question

T/F The increase in oxygen transfer that occurs as the result of cardiorespiratory training is due to an increase in the number of capillaries and mitochondria within the muscle.

answer

True

question

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

answer

True

question

The respiratory system consists of the

answer

air passage ways and the lungs

question

The lower respiratory tract consists of the

answer

lower trachea, bronchi, and bronchioles

question

The left ventricle pumps blood to the

answer

atria

question

Misalignment of the spine leading to lower-back pain can be caused by

answer

muscular imbalances

question

Which of the following is an example of a speed and agility drill?

answer

line sprints

question

Gentle stretching and relaxation of muscles will

answer

decrease stress hormones

question

T/F To gain improvements in flexibility, the stretch reflex should be reduced.

answer

False

question

Muscle injury can occur from quick, bouncy movements because

answer

the stretch reflex is creating tension while the muscle is lengthening

question

The "10 percent rule" states that you should

answer

not increase frequency, intensity, or time by more than 10% per week

question

T/F Medicine balls increase resistance and can be used individually or in groups.

answer

True

question

Which of the following statements is true regarding growth hormone (GH)? GH has few, if any, side effects. Oral GH is easily absorbed into the bloodstream from the digestive system. Bone growth caused by GH is reversible. Children with abnormally slow growth are prescribed GH.

answer

Children with abnormally slow growth are prescribed GH.

question

People who stop resistance training will see their muscles revert to pretraining strength and size, a condition known as

answer

atrophy

question

T/F Resistance training programs increase the risk of cardiovascular disease.

answer

False

question

T/F Concentric contractions occur when force is developed in the muscle as the muscle is shortening.

answer

True

question

The prevalence of lower-back pain rises with

answer

increased body fat

question

When a doctor taps your patellar tendon, your leg kicks out as a result of a reflex

answer

contraction of the quadriceps muscle

question

A martial art that involves slow-moving, smooth, continuous postures or forms is known as

answer

tai chi

question

When people talk about "lower-back pain" they are most likely referring to discomfort in what area?

answer

lumbar spine

question

Which of the following types of equipment can be used for resistance training?

answer

elastic bands

question

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

answer

exhale as you perform a lift

question

T/F Slow-twitch muscle fibers are oxygen dependent and fatigue quickly.

answer

False

question

T/F Hip flexor muscles tend to be loose in most people.

answer

False

question

T/F Improved flexibility results in greater freedom of movement.

answer

True

question

T/F Improvements in flexibility can only be made while you are young.

answer

False

question

T/F A single muscle cell is called a fascicle.

answer

False

question

All of the following are tools for enhancing flexibility except a stretching strap. a foam roller. the Valsalva maneuver. a massage stick.

answer

the Valsalva maneuver

question

A client with arthritis asks whether weight training would be safe and beneficial for him. How should you respond?

answer

Weight training can decrease pain and increase mobility in those with arthritis.

question

T/F Regular resistance training results in increased bulk for women.

answer

False

question

Muscular endurance is defined as the ability

answer

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

question

Jobs that put workers at high risk of developing lower-back pain are those that involve a lot of

answer

bending

question

Lifting for ________ stresses the nervous system to act quickly and the tendons, ligaments, and joint structures to become more stable.

answer

power

question

T/F Isotonic contractions are characterized by consistent muscle length.

answer

False

question

T/F A monitor is a person who watches and encourages a person lifting weights, and assists him if needed.

answer

False

question

Two months ago, Mike broke a bone when he took a spill on the basketball court. His bone has healed now, so he wants to start getting strength back in his deltoid muscles. What exercises would you recommend to him?

answer

overhead press

question

Connective tissues that attach muscle to bone are called

answer

tendons

question

Which of the following statements is true of spot reduction?

answer

Spot reduction is not possible by any means.

question

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

answer

True

question

The outer layer of the joint capsule

answer

connects bone to bone

question

Loss of muscle mass and strength with aging is called

answer

sarcopenia.

question

T/F An ergogenic substance will reduce exercise performance.

answer

False

question

T/F Resistance training is beneficial in preventing osteoporosis.

answer

True

question

T/F Stress is a risk factor for back injury.

answer

True

question

The best time to stretch is just before a workout.

answer

False

question

Excessive protein should be avoided during a pre-game or pre-workout meal because it

answer

takes longer to digest

question

How many adult Americans are currently considered obese?

answer

1/3rd

question

T/F People on rigid diets tend to have a higher percentage of body fat than people on more flexible plans.

answer

True

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

Researchers at the Mayo Clinic found that lean people burn between 279 and 477 more calories daily than obese people do as a result of

answer

non-exercise activity

question

T/F Being fit significantly reduces your mortality risk, regardless of the percentage of body fat you have.

answer

True

question

T/F A rise in the importation of fresh fruits and vegetables from developing countries increases the risk of foodborne illnesses.

answer

True

question

Proteins from plant sources

answer

can be combined to obtain complimentary proteins

question

On average, what percentage of our daily calories comes from sweets, sodas and fruit drinks, alcoholic beverages, and salty snacks?

answer

33%

question

T/F Non-walkable neighborhoods with no open space for recreation have child obesity rates twice as high as neighborhoods that have those amenities.

answer

False

question

In 2013, the World Health Organization estimated that ________ of the world's adults are overweight or obese.

answer

46%

question

T/F Brain and nerve cells are dependent upon a steady supply of glucose.

answer

True

question

Which cancer is specifically linked to a high BMI?

answer

Kidney Cancer

question

A person who says "I may weigh more than what I like, but I enjoy eating and balance my pleasure with eating with my concern for a healthy body" is exhibiting what type of thought pattern associated with healthy or distorted eating?

answer

concerned well

question

T/F Active adults need about 1,200 to 1,500 calories of food energy per day.

answer

False

question

T/F Most "low-carb" foods are highly processed.

answer

True

question

One factor leading to eating disorders is

answer

acceptance of body

question

Women have a tendency to burn fewer calories than men because of women's

answer

higher level of essential body fat.

question

If you are obese and a non-smoker, your life expectancy is approximately

answer

10 years less than that of a normal-weight person.

question

The Daily Reference Value (DRV) for cholesterol is

answer

300mg

question

Successful weight loss can be best accomplished by

answer

making small dietary changes over time

question

Subunits of protein molecules are known as

answer

amino acids

question

The best sources of energy during exercise are

answer

carbohydrates

question

Weight loss regimens that specify strict rules on caloric consumption, types of foods, and eating patterns are known as ________ diets.

answer

rigid

question

Micronutrients that enable our nerves to transmit impulses are known as

answer

minerals

question

T/F Motivation to lose weight is best if it is primarily focused on short-term goals.

answer

False

question

John is a healthy 20-year-old college student. He weighs 160 lbs and jogs at a moderate pace 3 days per week for 20 minutes. Based on this information, approximately how many grams of protein does he need daily?

answer

75 grams

question

A deficiency of what vitamin is linked to development of fibrocystic breast disease?

answer

vitamin E

question

A vitamin that increases the absorption of calcium is

answer

Vitamin D

question

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

answer

9

question

Starches and other complex carbohydrates are also called

answer

polysaccharides

question

This mineral is a component of thyroid hormone; deficiency leads to goiter.

answer

iodine

question

Which of these is the best source of soluble fiber?

answer

dried beans

question

When hydrogen atoms are added to an unsaturated oil to cause more complete saturation, it produces

answer

trans-fat

question

T/F From a health standpoint, body weight is more important than body fat percentage.

answer

False

question

T/F All food sources of fats and oils contain both saturated and unsaturated fats.

answer

True

question

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

answer

triglycerides.

question

Which mineral helps regulate pH balance?

answer

phosphorus

question

Jenna and Daria both want to splurge on a restaurant for dinner tonight. Which meal would be their healthiest choice to eat? Chinese: Sweet-and-sour pork with shrimp egg rolls Mexican: Chiles rellenos, refried beans, jalapeño cheese poppers Japanese: Steamed brown rice, grilled tofu with broccoli Thai: coconut milk soup with chicken and peanut chicken satay

answer

Japanese

question

According to the U.S. Department of Agriculture, Americans consume an average of approximately ________ calories more per day now than they did in 1970.

answer

500

question

T/F Exercise depresses the stress response.

answer

True

question

T/F According to current research, 18- to 20-year-olds need more than 8 hours of sleep a night.

answer

True

question

A set of breathing and stretching exercises based on ancient Indian practices is termed

answer

Yoga

question

Which of the following is an action you can take to develop better mental skills for stress management? taking action quickly worrying constructively perceiving life as unchangeable accepting that there is only one appropriate action

answer

worrying constructively

question

Psychologically hardy people are characterized by

answer

personal control

question

Stress relaxation techniques

answer

focus the mind on breathing

question

Stress from positive events or circumstances is

answer

a stressor

question

Which of the following is likely to lead to poor sleep?

answer

doing your workout about an hour before bedtime

question

T/F Prolonged stress results in an elevated immune system response.

answer

False

question

A primary source of stress is which of the following?

answer

change

question

The simultaneous changes that occur in the body to maintain homeostasis are called

answer

allostasis

question

T/F Low self-efficacy can help us handle stress more effectively.

answer

False

question

Relaxation breathing focuses on which muscles?

answer

abdominal

question

The relationship between the mind's response to stress and the immune system's ability to function is collectively known as

answer

immunosuppression.

question

Conflict is most likely to occur when we

answer

have to choose between competing motives.

question

In severe cases, an individual's response to stress may develop into

answer

post-traumatic stress disorder

question

T/F Stress is a significant contributor to cardiovascular disease mortality.

answer

True

question

T/F Short-term stress generally depresses the immune system.

answer

False

question

A relaxation technique that teaches you to alter automatic physiological responses is

answer

relaxation breathing

question

Research has suggested that meditation shifts brain activity away from the right prefrontal lobe. This area of the brain is associated with

answer

muscle control

question

T/F A person's number of social contacts is more important to wellness than the subjective experience of being unpopular or lonely.

answer

True

question

A stress management technique that identifies muscular tension and releases it one muscle group at a time is called

answer

progressive muscle relaxation.

question

Physiological damage, reduced immunity, and increased susceptibility to physical or mental illness are characteristic of which stage of general adaptation syndrome?

answer

exhaustion

question

T/F Differences in their personal appearance or beliefs can result in additional pressures for some college students.

answer

True

question

The general adaptation syndrome describes how the body

answer

maintains homeostasis through stressful situations.

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