BYU Online Gym Final Exam

Select all that apply. The death of a loved one can result in the surviving person experiencing: a.emotional pain. b.physical pain. c.mental pain.

a,b,c

Basic wellness based on the wellness wheel includes which of the following features? Select all the apply. a. having a physically active lifestyle,serving others b. journaling your day to day activities,comparing yourself to others c. not eating out,getting good grades in school d. volunteering at a local community center,getting adequate sleep every night e. learning and cultivating intellectual curiosity,establishing healthy relationships f. enjoying fulfilling work,creating a healthy environment g. achieving proper nutrition and maintaining a healthy weight,having a meaningful life purpose h. eating a healthy serving of fruits and vegetables,regularly visiting the doctor for check-ups

a,e,f,g

What kind of stretching is most appropriate for the warmup and cooldown of a workout? a.Dynamic stretching b.Any kind of stretching, so long as you are stretching your muscles. c.Static stretching d.Proprioceptive neuromuscular facilitation (PNF)

a.Dynamic stretching

What kind of stretching usually involves a partner? a.Proprioceptive neuromuscular facilitation (PNF) b.Any kind of stretching c.Dynamic stretching d.None, stretching is always done individually

a.Proprioceptive neuromuscular facilitation (PNF)

What is neurogenesis? a.The process of developing new neurons b.A new genre of workout music c.Brainpower d.The science of brainpower and physical exercise

a.The process of developing new neurons

Why might individuals who use machines at the gym to strengthen muscles injure themselves when lifting a heavy box? a.Their range of motion was constricted, isolating one group of muscles at a time. b.The box was too heavy. c.Their muscles were too tired. d.They didn't isolate a specific muscle group enough.

a.Their range of motion was constricted, isolating one group of muscles at a time.

What is the suggested minimum frequency of training? a.Three times per week; five to seven days is recommended b.Once per week; seven days a week is recommended c.Every day for 10 minutes d.Five days per week; seven days is recommended

a.Three times per week; five to seven days is recommended

People who are cheerful, are energetic, and display positive moods are more apt to be physically healthy. a.True b.False

a.True

What could happen if you don't establish a foundation of functional fitness before pursuing other forms of fitness? a.You could experience injury and chronic musculoskeletal problems. b.Neurogenesis will occur. c.You will grow stronger. d.Nothing; functional fitness is just a suggestion.

a.You could experience injury and chronic

Functional fitness also develops your _______. a.ability to learn, think, and communicate thoughts. b.singing voice. c.breathing.

a.ability to learn, think, and communicate thoughts.

A pedometer reading of 10,000-14,000 steps a day is considered a.active. b.moderately active. c.inactive. d.low active. e.very active.

a.active.

Dynamic flexibility helps to maintain a.better posture b.more attention to the muscles. c.ligament soreness. d.cartilage in the joints. e.more oxygen in the lungs.

a.better posture

You can estimate your current cardiorespiratory fitness level a.by measuring how quickly you can walk/jog/run a given distance. b.by counting how many breaths you take per minute. c.only by taking a treadmill stress test. d.by assessing how much weight you can move.

a.by measuring how quickly you can walk/jog/run a given distance.

Three types of muscle tissue in the body include a.cardiac, smooth, and skeletal. b.cardiac, digestive, and skeletal. c.cardiac, pulmonary, and skeletal. d.cardiac, skeletal, and postural.

a.cardiac, smooth, and skeletal.

Living free from pain is a key contribution of a.cardiorespiratory exercise. b.marathon running. c.functional fitness. d.strength training. e.sports skills.

a.cardiorespiratory exercise.

Two types of flexibility are a.dynamic and psychological flexibility. b.static and muscular flexibility. c.dynamic and hyper flexibility. d.muscular and strength flexibility. e.none of the above.

a.dynamic and psychological flexibility.

Self-acceptance self-esteem is a.embracing your inherent value. b.embracing your earned value. c.based on certain achievements. d.accepting that everyone's self-esteem is different.

a.embracing your inherent value.

The Exercise Prescription Model (EPM) is a guideline for a.frequency, intensity, time, and type of cardiorespiratory exercise. b.American adults. c. exercise for children. d.FITT individuals.

a.frequency, intensity, time, and type of cardiorespiratory exercise.

The cardiorespiratory system is made up of the a.heart, lungs, and blood vessels. b.the heart and respiratory system. c.lungs and heart. d.blood vessels and alveoli.

a.heart, lungs, and blood vessels.

Physical, social, mental, and emotional aspects are dimensions of a.human beings. b.spirituality. c.psychology. d.literature. e.all of the above

a.human beings.

Health benefits of being flexible include a.improved posture and reduced risk of injury. b.increased stress. c.improved endurance. d.increased risk of chronic disease.

a.improved posture and reduced risk of injury.

The amount of exercise needed to maintain muscular fitness gain is a.less than the amount it took to achieve the gain. b.equal to the amount it took to achieve the gain. c.more than the amount it took to achieve the gain. d.none, because no exercise is needed to maintain muscular fitness gain.

a.less than the amount it took to achieve the gain.

Tight muscles increase the risk of a.musculoskeletal injury. b.rejection by others. c.losing eyesight. d.becoming too strong. e.losing lung capacity.

a.musculoskeletal injury.

Because our bodies produce heat when we exercise, a.we need to keep our bodies hydrated. b.we need to exercise when the weather is cold. c.we are less prone to cardiovascular disease. d.we lose weight faster.

a.we need to keep our bodies hydrated.

A form of supplementation that helps build strength are muscarinic steroids. metabolic steroids. anabolic steroids. All the above.

anabolic steroids.

Long-term goals are rarely met. Therefore there is no need to set them. a.True b.False

b.False

In order to set SMARTER goals what should your goals be? Select all that apply. a.Tedious b.Relevant c.Time-bound d.Specific e.Sizeable f.Resourceful

b,c,d

Which of the following is NOT a type of stretching discussed in the text? a.Proprioceptive neuromuscular facilitation b.Active stretching c.Ballistic stretching d.Dynamic stretching

b.Active stretching

Everyone's worth is different, but you should embrace yours anyway because it is unique to you. a.True b.False

b.False

What are some health-related benefits that come from regularly stretching? a.Healing preexisting heart problems. b.Freedom of movement, higher quality of life, and reductions in stress. c.Strength gain and reduction of stress. d.Weight loss and freedom of movement.

b.Freedom of movement, higher quality of life, and reductions in stress.

Joint structure affects flexibility in what way? a.The ligaments provide stability to a joint. b.It prevents the joint from extending beyond a certain point. c.The tendons connect muscles to the bones. d.The nerves provide feedback. e.All of the above

b.It prevents the joint from extending beyond a certain point.

In what ways is the LPAM different from the EPM? a.LPAM is focused on producing skill and performance benefits; EPM is focused on producing health benefits. b.LPAM is focused on producing health benefits; EPM is focused on producing skill and performance benefits. c.Only the names are different; they are the same model. d.LPAM was created by the CDC while EPM was created by the American College of Sports Medicine.

b.LPAM is focused on producing health benefits; EPM is focused on producing skill and performance benefits.

What has the Surgeon General declared as fundamental to overall health? a.Physical health b.Mental health c.Eating healthily d.Emotional health

b.Mental health

The shift of a person's attention from his/her successful changes to others who would like to similarly make a change is descriptive of which Transtheoretical Model stage? a.Contemplation stage At this stage, an individual is still deciding if he/she wants to make some sort of change. b.Outreach stage c.Action stage d.Maintenance stage

b.Outreach stage

The idea that if you fail at a certain task, you are a failure, is representative of a.a growth mindset and achievement self-esteem. b.a fixed mindset and achievement self-esteem. c.a fixed mindset and self-acceptance self-esteem. d.a growth mindset and self-acceptance self-esteem.

b.a fixed mindset and achievement self-esteem.

Psychological flexibility involves a range of human abilities including a.maintaining a commitment to form values. b.adapting to the demands of different situations. c.learning how to procrastinate. d.not being able to change a behavior. e.getting to do everything.

b.adapting to the demands of different situations.

A benefit of flexibility training discussed in the text is a.decreased myoglobin. b.an increased body awareness. c.an elevated blood pressure. d.All the above

b.an increased body awareness.

A healthy approach to improving cardiorespiratory wellness includes a.running or jogging rather than just walking. b.awareness of the effects of hot and humid conditions. c.wearing clothes to make you sweat off weight. d.pushing yourself as hard as you can.

b.awareness of the effects of hot and humid conditions.

Objectification of the body can lead to a.motivation to be healthier. b.body shame and revulsion. c.None of the above

b.body shame and revulsion.

Determinism is a belief that a.people determine everything. b.change is not possible c.people want to change. d.people do not want to change. e.people are highly motivated.

b.change is not possible

Muscles burn calories and help maintain normal body weight a.during exercise. b.during and after exercise. c.during digestion. d.All of the above e.None of the above

b.during and after exercise.

The relationship between flexibility and muscle strength means that a.muscles cannot be flexible if they are strong. b.flexibility is most effective when muscles are strong. c.maintaining muscle strength limits dynamic flexibility. d.muscles cannot be strong if they are flexible.

b.flexibility is most effective when muscles are strong.

Thinking we achieve or earn our worth often establishes a worldview of a.teamwork and unity. b.inferiority and superiority. c.friendly competition. d.individuality and uniqueness.

b.inferiority and superiority.

The overload principle means that a.weight training is the best way to increase cardiorespiratory endurance. b.it is good to stress the cardiorespiratory system. c.you should carry weights when you jog or walk. d.being overweight keeps you from being active.

b.it is good to stress the cardiorespiratory system.

When you try to obtain worth by comparing yourself to others a.you will usually be pleased with what you find. b.it is very difficult to approach behavioral change in a healthy manner. c.you are being true to your innate value.

b.it is very difficult to approach behavioral change in a healthy manner.

A fairly sedentary lifestyle can cause your body to a.become too strong. b.lack correct movement patterns as your body compensates for weakness. c.be unable to become fit. d.have an addiction to french fries.

b.lack correct movement patterns as your body compensates for weakness.

Today, about 80% of illnesses in America are caused by a.poverty. b.lifestyle choices. c.bacteria. d.accidents. e.infections.

b.lifestyle choices

Muscular fitness helps you maintain weight because a.muscle weighs less than fat. b.muscle mass burns more calories than fatty tissue, even when the body is at rest. c.you're less hungry when you work out. d.All of the above

b.muscle mass burns more calories than fatty tissue, even when the body is at rest.

All of the following are significant ways you can protect yourself from weather related risks while exercising EXCEPT a.using common sense. b.snacking while you exercise. c.avoiding extreme conditions. d.wearing appropriate clothing for the weather. e.staying hydrated. f.All the above.

b.snacking while you exercise.

Functional fitness improves real-life movements by a.strengthening muscles by isolating a muscle. b.teaching muscles to work together. c.focusing mainly on muscle endurance. d.focusing mainly on muscle bulk. e.teaching lifetime sports skills.

b.teaching muscles to work together.

All of the following are reasons to never use anabolic steroids EXCEPT a.they can cause damage to the liver and possibly cancer. b.they often cause a decreased sensitivity to emotions such as aggressiveness and anger. c.they can cause damage to the heart and blood vessels. d.they are banned from sports, so there can be serious consequences as an athlete if you are found using them. e.All the above are reasons to avoid using anabolic steroids.

b.they often cause a decreased sensitivity to emotions such as aggressiveness and anger.

Brandon, your alcoholic friend, has been going to AA (Alcoholics Anonymous) meetings for three months now and has found a good support group. He occasionally slips up, but is making progress. Which Transtheoretical Model stage is he in? a.Preparation stage b.Effort stage c.Action stage d.Maintenance stage

c.Action stage

How can you minimize risk in exercise participation? a.Exercise more if you have a preexisting heart condition; this allows your body to strengthen and heal itself faster. b.Ask your doctor to prescribe water pills for your blood pressure. c.Get a pre-participation screening. d.There is no risk associated with exercise participation.

c.Get a pre-participation screening.

Ryan worries that he is too skinny, not like the other muscular guys who seem to attract other people to them. Ryan feels he needs to change his body to be accepted. Which of these best explains Ryan's predicament? a.His physical health is negatively affecting his mental health. b.He has recognition and acceptance of who he is, causing body shame. c.He is objectifying his own body, which may lead to body shame and unhealthy behaviors. d.He has a healthy understanding of himself that will help motivate him to build muscles.

c.He is objectifying his own body, which may lead to body shame and unhealthy behaviors.

Our bodies need a balance of both intermittent and interval training. What is the difference between the two? a.Intermittent training involves varying the intensity of exercise; interval training involves breaking up exercise time into smaller amounts throughout the day. b.Intermittent training is healthier, but interval training is more fun. c.Intermittent training involves breaking up exercise time into smaller amounts throughout the day; interval training involves varying the intensity of exercise. d.Intermittent training is harder; interval training is easier.

c.Intermittent training involves breaking up exercise time into smaller amounts throughout the day; interval training involves varying the intensity of exercise.

Which of the following is NOT an environmental concern related to wellness? a.Disease related to secondhand smoke b.Lack of parks and recreational facilities c.Lack of exercise d.Limited access to clean water

c.Lack of exercise

What happens to one's muscles without regular stimulation? a.Your muscles start the process of hypertrophy. b.Muscles become stronger because they have a chance to regenerate. c.Muscles become inactive and the neuromuscular pathway forgets how to stimulate muscles. d.A painful buildup of lactic acid occurs

c.Muscles become inactive and the neuromuscular pathway forgets how to stimulate muscles.

What is the ACSM's recommended overload? a.There isn't one; overload should be avoided in order to decrease the risk of damaging muscles. b.Beginning some workouts without a warmup to increase the overload effect c.Stretching to the point of mild discomfort d.Lightly exercising until the muscles and tendons in that region are tight

c.Stretching to the point of mild discomfort

What did Blair discover in 1989? a.There was a cure to cardiovascular disease. b.Exercise can make you into Superman. c.Those who exercise have fewer chances of premature death, even if they have the genetic tendency for chronic diseases. d.Genetic chronic diseases cannot be avoided by any amount of exercise.

c.Those who exercise have fewer chances of premature death, even if they have the genetic tendency for chronic diseases.

The leading cause of death in the United States is a.accidents. b.pneumonia. c.cardiovascular disease. d.cancer.

c.cardiovascular disease.

Three key factors that affect wellness include a.DNA, cells, and neuropeptides. b.flexibility, joints, and ligaments. c.environment, genetics, and lifestyle. d.mind, body, and emotions. e.none of the above

c.environment, genetics, and lifestyle.

The ability to move a joint through its full range of motion is called a.functional flexibility. b.ligament flexibility. c.flexibility. d.dynamic flexibility.

c.flexibility.

Proprioception is information that comes a.from too much neuromuscular control. b.accidents. c.from within the body. d.from a partner. e.from playing sports.

c.from within the body.

Which of the following best completes the statement? When creating or participating in an exercise program, it is important to keep a _____________ mindset in order to ___________________. a.flexibility; become stronger and faster b.weight gain; become stronger c.functional fitness; decrease chance of injury and improve daily living d.resistance training; improve your appearance

c.functional fitness; decrease chance of injury and improve daily living

Cardiorespiratory fitness contributes to a.athletic performance mainly. b.physical fitness. c.overall well-being. d.only development of the heart and lungs.

c.overall well-being.

Difficulty with balance is often a sign of a.needing a nap. b.head trauma. c.poor alignment and posture. d.an ankle sprain.

c.poor alignment and posture.

Being unable or unwilling to change behaviors in order to live pain free is an example of a.poor mental health. b.a "quick fix." c.psychological inflexibility. d.dysfunction.

c.psychological inflexibility.

Resting metabolic rate is defined as a.how many calories you burn when you are catching your breath during a workout. b.how much energy your body uses to fall asleep. c.the minimum amount of energy your body needs to continue functioning at rest. d.how much energy your body needs to perform strenuous exercise.

c.the minimum amount of energy your body needs to continue functioning at rest.

The main purpose of the cooldown period is a.to increase body temperature and heart rate. b.to stretch after the more active part of the warmup. c.to reduce heart rate and lower body temperature. d.to create a state of hypotension.

c.to reduce heart rate and lower body temperature.

You should consult your physician before taking the PAR-Q if a.you are over 40. b.you are overweight. c.you are over 40 and sedentary. d.you are over 40, sedentary, and overweight.

c.you are over 40 and sedentary.

Key elements of functional fitness include _______. Select all that apply. a.losing weight b.dieting c.hydration d.cardiorespiratory endurance e.flexibility of muscles and joints f.muscle strength and endurance

d,e,f

Muscle strength and endurance are capable of a.reducing back pain. b.helping a person avoid osteoporosis. c.improving balance. d.All of the above e.None of the above

d.All of the above

Negative thoughts about yourself are detrimental to the health of your mind and body. These negative thoughts can come from a.life experiences and abuse. b.mistakes you have made. c.not meeting expectations set by yourself or others. d.All of the above

d.All of the above

When trying to make a behavioral change, it is a good idea to break down what you need to do into reasonable step-by-step actions. Writing down the action you will take each day a.will add to your confidence in accomplishing your goal. b.will add to your ability to take the next step. c.will deepen your resolve to take that action. d.All of the above

d.All of the above

A result of practicing psychological flexibility is a.reducing depressive symptoms. b.reducing anxiety symptoms. c.a greater satisfaction with life. d.All the above

d.All the above

All of the following are major considerations when individualizing your own strength-training program EXCEPT a.the goals you want to accomplish through the program. b.how much resistance exercise experience you have. c.your current level of functioning. d.All the above are factors to consider.

d.All the above are factors to consider.

Which of the following is NOT a function of skeletal muscle? a.Locomotion b.Maintain posture c.Move individual body parts d.Contract the heart to pump blood

d.Contract the heart to pump blood

What is the Principle of Progression? a.Moving from place to place while exercising allows the mind to develop as well. b.Constantly doing low-intensity activities. c.Continuing to overload your body before you get to comfortable with the current frequency, intensity, and duration of the current overload. d.Gradually increasing resistance or repetitions helps your body continue to strengthen.

d.Gradually increasing resistance or repetitions helps your body continue to strengthen.

Value and worth are determined by an individual's a.success. b.behavior. c.happiness. d.None of the above

d.None of the above

Which of the following statements is true in relation to wellness? a.Sometimes you can't enjoy wellness because another person or event forced you to make a choice that detracted from your happiness or well-being. b.Some people will only be able to achieve certain aspects of wellness, but never a complete state of healthy well-being. c.One thing that will help you achieve wellness is filling your day with as many activities and tasks as possible. d.Regardless of your inborn talents or abilities, you can achieve wellness if you desire it and are willing to work for it.

d.Regardless of your inborn talents or abilities, you can achieve wellness if you desire it and are willing to work for it.

What does it mean if you fail one of the four self-assessment tests? a.You will fail the course. b.You are going to die. c.You should seek immediate medical attention. d.The failed test is an area that needs work.

d.The failed test is an area that needs work.

Shooting or sharp pain while exercising is a.required. "No pain, no gain." b.a sign that you are overweight. c.completely normal. It should be ignored. d.a problem. You should not be in pain.

d.a problem. You should not be in pain.

A joint should a.be stretched to the point of pain but not snapping. b.feel loose without stretching. c.always feel uncomfortable. d.be stretched to mild discomfort but not pain.

d.be stretched to mild discomfort but not pain.

Having a negative attitude toward your body shape and size a.can have a positive effect on your health because it helps your cells function more effectively. b.does not have an effect on your overall health. c.can have a positive effect on your health because it motivates you to make better lifestyle choices. d.can be just as harmful to your health as a problem with the body itself.

d.can be just as harmful to your health as a problem with the body itself.

If you have any previous or current injuries, before beginning an exercise program you should a.try strenuous exercise to see how well your body has healed. b.try yoga in order to allow the injuries to heal. c.take painkillers. d.consult with a medical professional.

d.consult with a medical professional.

Functional fitness can help you avoid a.muscle gain. b.school. c.chicken pox. d.depressive symptoms

d.depressive symptoms

Blood doping is different than creatine and steroid use because a.it does not improve performance. b.it is not dangerous. c.it is legal. d.it typically yields the greatest results in endurance athletes.

d.it typically yields the greatest results in endurance athletes.

Functional fitness typifies _____________ because you are working with your whole self to do the exercises: the mind coordinates movements, posture allows for proper handling of weights, muscles contract to overcome resistance, etc. a.circumlocution b.resistance training c.differential training d.mind-body wellness

d.mind-body wellness

Achievement self-esteem is based on the belief that you a.must be the best. b.must be better than your friends. c.must be able to declined attention. d.must do something to be of value.

d.must do something to be of value.

Functional fitness is proper muscular strength and endurance designed to a.make you buff. b.win gold medals. c.make you as strong as possible. d.perform daily activities. e.none of the above

d.perform daily activities.

Ballistic stretching is not generally recommended because a.it is too difficult to do. b.it causes you to become too flexible. c.it requires great skill. d.there is too great a chance for injury.

d.there is too great a chance for injury.

Wise goal setting includes a.stating goals generally and avoiding specifics. b.not giving yourself rewards. c.accomplishing goals quickly. d.thinking big. e.all of the above

d.thinking big

Harmony of being is dependent on a.your ability to perform. b.your choices towards others. c.your ability to lose weight. d.your choices and your attitudes.

d.your choices and your attitudes.

Functional fitness uses free weights so that while you are moving weights a.you can stand up straight. b.you can strive to balance yourself. c.you can lift as much as possible. d.you can be flexible. e.All of the above

e.All of the above

It is possible to avoid back pain by a.not twisting when lifting something heavy. b.not slouching when standing or sitting. c.wearing comfortable shoes. d.not smoking. e.All of the above

e.All of the above

When trying to adopt new healthy behaviors, it is important to a.recognize that this involves your whole being. b.be patient. c.be flexible. d.respect how complex a thorough change can be. e.All of the above

e.All of the above

Muscular strength and endurance greatly enriches your life by a.making it easier to effectively accomplish your day-to-day activities. b.positively impacting your whole self--spiritual, mental, emotional, and social included. c.providing opportunities that may only be available to those who can meet the physical demands required by them. d.improving your self-outlook due to your excellent functional fitness. e.All the above.

e.All the above.

Functional fitness can help you to avoid a.high blood pressure. b.diabetes. c.back problems and pain. d.heart problems. e.all of the above

e.all of the above

You have achievement self-esteem if a.you think some people are less important than you are. b.other people can make you not like yourself. c.your body weight affects how you feel about yourself. d.you like yourself only if you do better than others. e.all of the above

e.all of the above

If your family has a history of a chronic disease, you a.may not want to get insurance. b.may be able to transfer to another family. c.can expect to get it. d.may also want this disease. e.can often avoid it with a healthy lifestyle.

e.can often avoid it with a healthy lifestyle.

Functional fitness helps correct dysfunction by a.participating in a sport. b.doing weight training. c.exercising the cardiorespiratory system. d.receiving orthopedic surgery. e.creating a solid foundation.

e.creating a solid foundation.

Self-esteem is a feeling we have about ourselves and means that a.we are talented. b.we esteem ourselves. c.we think we are good-looking. d.we are confident. e.we choose our attitudes about our value.

e.we choose our attitudes about our value.

The quality of your life is up to a.your significant other. b.your parents. c.your siblings. d.your friends. e.you.

e.you.

When a muscle lengthens during a contraction against resistance, it is called concentric contraction. atrophy. eccentric contraction. a strict form.

eccentric contraction.

Factors that contribute to healthy living include a.no alcohol consumption. b.avoidance of overweight. c.high educational level. d.having stable relationships. e.not using tobacco. f.All of the above

f.All of the above

Which of the following is the main factor contributing to lack of flexibility? a.illness b.age c.age and gender d.gender e.race f.inactivity

f.inactivity

Testosterone has the greatest natural impact on building muscle atrophy. hypertrophy. endurance. none of the above

hypertrophy.

Body tissue that can produce force is called tendon. muscle. cartilage. nerve.

muscle.

If you are performing an exercise which contracts your quadriceps to extend your leg, your hamstrings are acting as: the agonist. the antagonist. a stabilizer. an amplifier.

the antagonist.