Socw 2010 final review – Flashcards
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Activity that is slow and sustained for relatively long periods without resting is known as ___ activity
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continuous aerobic
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Bands of tissue that connect bones are
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ligaments
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Polyometric exercises are an example of a(n)
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isotonic exercise
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flexibility is influenced by which of the following
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age
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targeted zones for cardiovascular exercise intensity are most accurate if they are based on a percentage of
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heart rate reserve
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a measure of the maximum amount of force that a muscle can exert one time is called
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strength
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the capacity of a muscle to continue contracting over a long period of time is called
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muscular endurance
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which of the following is true of the cardiovascular system?
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Blood in veins has less oxygen than blood arteries
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which is true about stretching?
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Too much flexibility can increase risk for injuries
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RPE is an indicator
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intensity
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the type of stretching exercise believed to be most effective at improvising flexibility is
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PNF
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free weights and calisthenics are considered to be which of the following?
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isotonic
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lack of fitness in which muscle group is typically related to poor posture and potential back problems?
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abdominals
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as you increase your strength and muscular fitness it often becomes hard to keep improvising Which principle does this reflect?
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diminishing returns
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a condition caused by a lack of hemoglobin is known as
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anemia
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which of the following terms is used to describe an increase in the size of muscle cells?
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hypertrophy
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according to the book, what defines the target zone for step counts for healthy adults?
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10,000-12,500
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which muscle fibers are resistant to fatigue because they rely on aerobic metabolism?
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type I
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which is accepted ad recommended formula for determining max heart rate?
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maxHR=208- (.7 x age)
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what is the target heart rate range for a 22-year-old in good cardiovascular fitness that participates in a regular to moderate activities with a resting heart rate of 68
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65%-80%
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which of the following statements are true about anaerobic physical activities?
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all the above
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slow, sustained stretching exercises held for several seconds are called
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static stretches
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which of the following is the basic activity recommendation from the ACSM and CDC?
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performing 30 mins of moderate activity most days of the week
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an example of a vigorous recreational activity is
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hiking
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which of the following satisfies the minimum US Physical Activity Guidelines developed by the Department of Health and Human Services
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75 mins of vigorous or 150 mins of moderate activity each week
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which is true about flexibility?
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it is a component of health related fitness
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cardiovascular fitness has been referred to as cardiorespiratory fitness because
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the circulatory and respiratory systems are required to deliver and utilize oxygen
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which is the best recommendation regarding strength training and stretching?
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carry all strength-training movements through the full range of motion
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which of the following is an advantage of free weight machines?
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more related to real-life activities and movements
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which of the following types of muscles is found in the digestive tract?
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smooth
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which is true of the heart?
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a healthy heart pumps more blood with each beat
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which of the following are primarily effect for building static strength?
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isometrics
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individuals with a large percentage of fast twitch muscle fibers will generally
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increase muscle size and strength more quickly than those with a large percentage of slow twitch muscle fibers
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what is true about functional fitness?
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it has been shown to reduce the risk of injury
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___ means in the presence of oxygen
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aerobic
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which type of machine maintains velocity and matches the resistance to the effort of the performer?
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isokinetic
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the muscle group on the opposite side of the limb being stretched is known as the
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antagonist
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what is not true about participation in vigorous aerobic activities?
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it refers to activities in the 3-6 MET range
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the muscle being stretched is known as the
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agonist
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which is true regarding flexibility?
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physical inactivity can contribute to poor flexibilty
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sue would like to improve the flexibility of her muscles. Which of the following static training thresholds would you recommend?
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hold stretch 15 seconds, perform 4 repetitions, 3 days a week
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PNF uses which of the following?
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all the above
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the recommended training method for muscle fitness is referred to as
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progressive resistance exercise
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if your exercise goal is to gain strength, you should use which of the following?
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high resistance/low repetitions
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Which of the following is the accepted gold standard or criterion measure for body composition measurements?
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DXA
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the most accurate measure of cardiovascular fitness is a
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maximal oxygen uptake test
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The calculations used to determine the recommendations on food labels are based on people that are consuming about___ calories per day.
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2000
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Based on figures in the book, approximately what percent of American adults are overweight?
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66%
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Which of the following facts contributed to the recent classification of obesity as a primary risk factor for heart disease?
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Associations with cardiovascular disease
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Which of the following would make it difficult to buy healthy foods at the grocery store?
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Choosing prepackaged "quick" foods
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Power is described as
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Combination of strength and speed
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Which Is true about complex carbohydrates?
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They should comprise the bulk of your diet
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Absence of menstruation is known as
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Amenorrhea
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The best way to control body fatness is to
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Combine diet modification and exercise
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Which of the following is true regarding high protein diets?
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Long-term adverse effects have been documented
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What device is used to measure skinfolds?
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Caliper
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What is a key reason why physical activity should be combined with diet for loss ( instead of relying on diet alone)?
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It prevents the loss of lean muscle tissue
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What sequence of exercise should one follow when training all major muscle groups in a workout?
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Large muscle groups before small groups and multiple-joint exercise before single-joint ones
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What is the best example of a complex carbohydrate?
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Pasta
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cross-country skiing is one of the most effective types of cardiovascular fitness exercises because it
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involves both arms and legs
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which type of training is most often used for the development of explosive power
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plyometric
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cardiovascular fitness is considered the most important aspect of physical fitness because
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it reduces risk for chronic disease
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mary wants to improve her fitness enough to run 10k race. what is probably the best exercise program for her to maintain her fitness
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run 4 to 5 times a week for 30 to 40 mins at a time
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which of the following best summarizes the relations between cardiovascular fitness and cardiovascular risk
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as cardiovascular fitness increases, risk decreases
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leverage is an important mechanical principle that ifluences strength because
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the body uses a system of levers to produce movement
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men and women can compete on a fairly equal basis against each other on a test of___ muscular endurance
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relative
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vigorous aerobics are
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provide a greater stimulus to improve fitness than moderate activities
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in which of the following contractions is he length of a muscle decreased?
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concentric
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why are free weights typically not recommended for beginners?
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they require balance and technique, which may be difficult for beginners
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the oxygen carrying part of the blood is called
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hemoglobin
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stationary cycling typically performed as a group is called
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spinning
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what is flexibility?
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the range of motion at a jonit or group of joints
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the property of muscles that causes them to return to their normal shape is known as
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elasticity
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what term incorporates flexibility, core strength, balance, and agility?
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functional fitness
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Saturated fats should comprise no more than___ percent of your total calories.
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10
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Monounsaturated fats are found in high concentrations in which type of oil?
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Olive
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"Empty calories" refers to
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Food that is low in nutrients and high in calories
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Which of the following components of cigarettes contains the carcinogenic compounds that cause cancer?
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tar
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Carbon monoxide from cigarettes causes which of the following conditions?
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reduced oxygen carrying capacity in blood
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Which is true of smoking?
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Most smokers want to quit.
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Which of the following is least likely to determine the dose of (or exposure to) tobacco?
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the brand of cigarettes
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Which of the following is most likely to be true of smokeless tobacco?
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It is a major cause of mouth and throat cancer.
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Which of the following statements is true?
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Smokers are more likely to use alcohol than nonsmokers.
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Which of the following is the most serious and deforming of all postural deviations?
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Scoliosis
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Which of the following muscle groups is considered part of the core?
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Transversus abdominis and back extensor musculature
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Which are the most common symptoms of bulimia?
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Binging and purging
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A___core stabilizer produces trunk movement as well as trunk stability.
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Global
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What type of fat is created when hydrogen is added to liquid oil?
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Rrans fats
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High-protein diets are damaging on the kidneys because the body must
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Process a lot of extra nitrogen
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Where in the body are the cervical vertebrae located?
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Neck
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Based on principles of specificity, which of the following is likely to be the most productive for performance enhancement in soccer?
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Kicking drill
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The 2010 dietary guidelines recommend reducing which of he following?
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Solid fats and added sugars
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The range of fat recommended for males to be in the "good fitness health zone" is approximately
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10-20%
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Which of the following is true?
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Degenerative changes in the discs cause people to get shorter as they age
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Which of the following is true regarding smoking?
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Secondhand smoke poses significant health risks.
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Which of the following is true of smokeless tobacco?
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It has more nicotine than cigarettes.
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Which of the following is true about smoking?
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Smokers report higher levels of stress
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Which of the following is true of smokeless tobacco?
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It contains higher levels of carcinogens than cigarettes.
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What is the alcohol content in most commercial beers today?
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5%
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According to statistics in the book, there is an increased risk of driving when blood alcohol content (BAC) reaches what level?
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.04 percent
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Which is NOT true of alcohol consumption?
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College students typically underestimate the drinking levels of their peers.
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Which of the following statements is true?
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There is a genetic predisposition in some people to alcoholism.
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Which of the following is used to define binge drinking for men?
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having 5 or more drinks in a row
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Which of the following explains why women are more susceptible to alcohol than men?
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They have less of the enzyme needed to process alcohol.
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Which alcoholic beverage causes sharper increases in the blood alcohol concentration (due to faster rates of consumption)?
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liquor
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Which of the following is the active drug in alcoholic beverages?
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ethanol
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The rate and magnitude of the effects of alcohol depend upon all of the following except
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ethnicity
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Which is the most commonly used illegal drug?
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marijuana
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Which of the following is NOT classified as a stimulant?
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alcohol
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It is easier to become addicted to "crack" when it is
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smoked
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Rohypnol is often referred to as a
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date rape drug.
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When the joint action of 2 drugs greatly increases the physiological response to a drug--above what would normally occur if each drug was taken separately--this is known as
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a synergistic effect
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What is another name for the drug with the street name "ice"?
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crystal methamphetamine
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Which of the following is NOT classified as a "designer drug"?
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meth ("ice")
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Alcohol belongs to which classification of drug?
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depressant
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Drugs that cause the user to have hallucinations, e.g., LSD, are referred to as
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hallucinogens
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Which of the following is NOT a consequence of drug use during pregnancy?
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increased weight and length of babies
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Which of the following is considered to be a bacterial STI?
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gonorrhea
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AIDS is caused by a virus that attacks
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T helper T cells
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Which of the following is the main reason for high STI risk among teens and young adults?
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They practice risky sexual activity with multiple partners.
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Among women, what group has the highest rates of HIV infection?
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African American
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What is a specific risk associated with chlamydia?
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increased risk for pelvic inflammatory disease
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Which of the following is true of HIV transmission?
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it can be transmitted through infected blood
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36. (p. 454) A chancre that changes from a red swelling to a hardened ulcer on the skin is a symptom of which STI?
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syphilis
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Which of the following is caused by a virus?
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herpes
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Which of the following has been the most frequently reported STI in the United States for the past decade?
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chlamydia
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Which of the following is the leading cause of death in the United States?
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heart disease
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Which type of cancer accounts for the most cancer deaths?
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lung
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What is the most commonly occurring form of cancer among women?
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breast
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What levels on a fasting blood glucose level indicates diabetes
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values greater than 125
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Tumors that are noncancerous and do not spread are
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beningn
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When should women begin having a pap test?
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both a and b
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Which of the following is true of Type I diabetes?
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It occurs when the body fails to produce insulin.
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Which ethnic group has the highest risk of diabetes?
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African Americans
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Of those listed below, which is the most important lifestyle modification for decreasing risk of cancer?
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don't smoke
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The book presented which acronym to help recognize cancer warning signs?
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"CAUTION"
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Insulin is produced by the
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pancreas.
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Which is a true statement concerning major causes of death?
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The leading causes of death are largely preventable.
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Which discipline uses biomechanical principles to develop tools and workplaces settings that put the least amount of strain on the body?
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Ergonomics
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Which of the following comprise the largest percentage on the new My Plate image?
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Fruits and vegetables
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The spine should have___ curves when viewed from the side but should be ___ when from the back.
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Gentle, straight
