PED 110 – Flashcards
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What does successful management of body composition require?
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long-term, consistent coordination of may aspects of a wellness program
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Which factor can lead to the development of type 2 diabetes?
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age
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People who gain weight in which body area are at greater risk for early onset heart disease?
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adbomen
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How is a person with a body mass index of 26.5 classified?
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overweight
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How is a person with a body mass index of 31.2 classified?
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obese
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What is the first step in developing a personal fitness plan?
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set goals
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Which activity is the best for a complete fitness program?
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it is best to include exercises for each component
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Which activities develop cardio respiratory endurance?
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activities that involve continuous rhythmic movements of large-muscle groups
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Which is a definition of essential fat?
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fat incorporated into the organs and tissues
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What condition do obese people develop at three times the rate of non-obese people?
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diabetes
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Which activity can help develop a healthy body composition?
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endurance and resistance training
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What does a general strength training program include?
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1 set of 8-12 repetitions of 8 to 10 exercises
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What is the term that describes an exercise program in which a person varies his or her activities to develop balanced, total-body fitness?
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cross-training
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Participation in a step aerobics class on Monday, a spinning class on Wednesday, and lap swimming on Friday is an example of what training technique for endurance?
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cross-training
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What is the practice of cycling the duration and intensity of a workout called?
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periodization
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What is the approximate number of nutrients identified as essential to human health?
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45
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Which description is best for essential nutrients?
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nutrients that must be obtained from food
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what might benefit individuals who have trouble expressing their anger?
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assertiveness training
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Which event occurs during the relaxation response?
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decreased breathing
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Which of the following are micro nutrients?
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minerals
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How is the energy in foods expressed?
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a Kilocalorie
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What types of proteins do food from animal sources provide?
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complete
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what is the recommended total duration for cardio respiratory endurance training?
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20-60 minutes
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What is an appropriate frequency for a cardio respirator endurance?
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3-5 times per week
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Foods from plant sources usually provide what type of proteins?
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incomplete
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How many calories of energy per gram do fats supply?
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9
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What is the major source of fuel for the body during rest and light activity?
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fats
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Which function do fats in food take?
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provide fuel for body systems
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What form do most of the fats in food take
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triglycerides
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Limiting the amount of what type of fat in a diet can control blood cholesterol levels?
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saturated
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Which type of fats raises the level of HDL cholesterol in the blood?
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monounsaturated fatty acids
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During high-intensity exercise, from where do muscles primarily get their energy?
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carbohydrates
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Which nutrient supplies the body with energy?
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fats
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How man calories of energy are in a gram of protein?
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4
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What is the stored form of carbohydrate in the muscles and liver?
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glycogen
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Glycemic index is a measure of the effects of the consumption of a food on which level?
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blood glucose
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What is the primary function of vitamins?
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help chemical reactions take place
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How many cups of fruit per day are recommended by USDA's MyPlate for someone on a 2,000 calorie diet?
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2
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What is the term that describes the long-term wear and tear of the stress response?
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allostatic load
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For a 2,000-calorie diet, how many cups of milk or the equivalent per day does MyPlate recommend?
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3
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How many ounce-equivalents of meat and beans per day does the USDA's MyPlate recommend for someone on a 2,000-calorie diet?
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5.5
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What can create stress?
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(all answer choices are correct) negative situations pleasurable challenges achievement of goals
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Which is an example of a stressor?
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getting a flat tire
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Which is a definition for the term stressor?
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any physical or psychological event that produces stress
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Which is a definition for the term stress response?
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the physical and emotional state associated with the stress response
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How is stress best defined?
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the physical and emotional state associated with the stress response
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Which is true of the endocrine system?
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it affects body functions through the release of hormones?
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When the body begins releasing endorphin's, the heart rate accelerates and hearing and vision become more acute. What is the term for this?
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the fight-or-flight reaction
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Which is a definition of homeostasis?
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a state in which vital functions of the body are maintained at a normal level
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What does the somatic nervous system manage?
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conscious actions
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Which nervous systems is involved in deciding to go for a walk to cope with stress?
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somatic
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Which is the normal progression for the general adaptation syndrome?
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alarm, resistance, exhaustion
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What is eustress?
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stress triggered by a pleasant event
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Which is a good nutritional strategy from coping with stress?
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limit caffeine intake
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Which statement applies to vitamins?
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vitamins are important in the maintenance of the immune system
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Which is true regarding minerals?
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they help regulate body functions
