Chapter 6: Body Composition & Chapter 7: Putting Together a Complete Fitness Program

Which of the following principles apply when developing body composition goals?

*Choose goals that are reasonable to maintain. *Keep them realistic. *Make sure they are healthy.

Which of the following statements are true about periodization of training?

*It can make an exercise program more enjoyable. *It can be used to improve fitness more quickly.

Which of the following are true of fat?

*It is a source of stored energy in the body. *It cushions body organs. *It helps regulates body temperature

Which of the following statements regarding mini-goals and rewards are true?

*It is acceptable to reward yourself for accomplishing small goals. *Mini-goals should be spaced out to allow individuals to track their progress.

Which of the following are ways to fit exercise into a daily routine?

*Participate in an activity close to home or work. *Choose an activity that you know you already enjoy. *Find a facility available at convenient times

Which of the following are recommended ways to use a general fitness program log?

*Post it in a place where it will be seen often. *Use it to graph your weekly or monthly goals. *Use it to assess your fitness program every three months.

Which statements are generally true of people with optimal amounts of fat and fat-free mass?

*They move with greater efficiency. *They are healthier. *They are at lower risk of many chronic diseases.

Which of the following are among the best ways to identify your progress toward your body composition goals?

*Track your energy levels. Monitor your body weight. Notice how your clothes fit.

Which of the following statements are true concerning recommended guidelines for individuals who are starting an exercise program?

*Workload should be increased gradually, *The individual should be patient in making gains in fitness

Which of the following should you do during exercise if you have heart disease?

*You should monitor your heart rate. *You should stop exercise if you experience dizzines

Obesity can lead to which of the following social or psychological problems?

*discrimination *anxiety

Since metabolic syndrome affects glucose and insulin, people with this syndrome are at risk of developing which of the following?

*erectile dysfunction *fatty liver disease chronic inflammation

Using an exercise record to track your daily progress helps with an exercise program because it

*helps track progress towards goals. *provides a sense of accomplishment. *serves as a reminder of your commitment to your program.

Which conditions are associated with metabolic syndrome?

*high blood pressure fat deposits in the abdominal regions

Adipose tissue (fat cells) that is found around major organs is also referred to as which of the following?

*intra-abdominal fat *visceral fat

Body fat is incorporated into which of the following?

*mammary glands *nerves

What are reasons for the increase of overweight and obese Americans since 1960?

*more driving than walking of short distances *decrease in daily gym classes for students *increase in portion sizes

Which of the following risks are associated with obesity?

*pregnancy complications *sleep and breathing disorders hypertension

The body mass index is not particularly useful for which of the following groups?

*serious weight trainers people short in stature

Many people fail to obtain a fit and healthy body because they overemphasize which of the following?

*short-term weight loss *unrealistic goals

You have a much greater chance of exercising consistently if you

*talk with others about your program. *have the support of important people in your life

Which of the following comprise fat-free body mass?

*teeth *muscle *connective tissue

In which parts of the body are fat cells (adipose tissue) found?

*under the skin *around major organs

Which of the following are methods to estimate body fat percentages?

*underwater weighing *skinfold measurement

A typical female who is 20 to 24 years old has about ______ of essential fat.

12%

A typical male who is 20 to 24 years has approximately ______ essential fat.

3%

A pound of body fat is equivalent to _____ calories

3,500

During pregnancy, the recommendation for Kegel exercises is

3-5 sets of 10 Kegel exercises daily.

to assess your risk of unhealthy body fat distribution, you can use the waist circumference assessment. If you are 5 feet 6 inches tall, your waist measurement should be less than _____ inches

33

According to the American Heart Association, approximately what percentage of adult Americans have metabolic syndrome?

34%

In 1960, the rate of obesity in the U.S. was about 13% but by 2016, it had increased to about

40%

Children and adolescents should aim for at least ______ minutes of moderate physical activity every day.

60

Which of the following statements about diabetes and exercise is true?

A diabetic should not begin an exercise program without discussing it with a physician.

Which of the following statements about asthma is true?

Acute attacks are more likely to occur if you exercise infrequently.

Body mass index is also known as

BMI

he acronym FITT-VP stands for

Frequency, Intensity, Time, Type, Volume, Progression.

Which of the following exercise guidelines is an appropriate recommendation for an older adult?

Include endurance, flexibility, and resistance training.

How does total body electrical conductivity (TOBEC) estimate lean body mass?

It estimates lean body mass by passing a body through a magnetic field.

How does dual-energy X-ray absorptiometry (DEXA) work?

It measures the tissue absorption of high- and low-energy X-ray beams

Which of the following explains why obese people should engage in low-impact activities instead of high-impact activities?

Low-impact activities are less likely to cause joint problems.

Why are height-weight tables often inaccurate measures of healthy weight?

Muscle weighs more than fat.

Which of the following is true regarding older adults and flexibility exercises?

Older adults should perform flexibility exercises at least two days per week for at least 10 minutes.

What is the relationship between sleep and exercise?

Physical activity improves sleep and adequate sleep can improve physical performance.

The best way to monitor exercise intensity if you take a beta-blocker to manage hypertension is

RPE

Shaniko just learned she has asthma. Which of the following should she do?

She should exercise regularly.

People who want to change their body composition must make lifestyle changes, including regular exercise and

a healthy diet

People should be wary about using a body weight scale to assess their body composition because

a scale cannot tell the difference between overweight and overfat.

The risk of diabetes, stroke, and mortality is increased for people who carry excess fat in their

abdomens.

Men and postmenopausal women tend to store fat in their

abdominal areas.

After successfully implementing an exercise program, one should

add other healthy lifestyle behaviors to their routine.

The condition in women in which menstruation is infrequent or absent is called

amenorrhea.

People with osteoporosis should avoid which of the following?

any movement that stresses the back

The third step in developing a personal fitness plan is to

apply the FITT-VP principle

Pregnant women should monitor exercise intensity by

assessing how they feel.

What is the only method for directly measuring the percentage of body weight that is fat?

autopsy

Cardiorespiratory endurance activities for those with osteoporosis should

be performed to maximum intensity that avoids discomfort.

Sanjay was just diagnosed with arthritis. He should

begin an exercise program.

The body can be roughly divided between

body fat and fat-free mass.

Obesity is characterized by an excessive accumulation of

bodyfat

The first step toward establishing a lifelong fitness program is to

break out of a sedentary lifestyle.

The tool that is used in assessing body composition via skinfold measurements is a

caliper.

Tables that list ideal weights for specific heights

can be inaccurate for people like bodybuilders.

In terms of exercise, a person with diabetes should

choose moderate-intensity activities.

Varying the activities in your personal fitness program is called

cross-training.

Which of the following goals is an example of a specific, short-term fitness goal?

cutting 10 seconds off of the time it takes to run a mile

If current overweight and obesity trends continue, scientists predict that the average American's life expectancy will soon

decline by as much as several years.

The Bod Pod takes its measurement of body fat by the amount ofdisplaced air in the chamber.

displaced air in the chamber.

The body mass index could be an inaccurate method of assessing body composition for some individuals because it

does not distinguish between fat weight and fat-free weight.

Obesity ______ mortality rates.

doubles

Which somatotype is thin and linear, with little muscle or fat?

ectomorph

Pregnant women should only use their heart rate to monitor their exercise intensity.

false

The relationship between calorie intake and body weight remains constant regardless of changes in body weight

false

which one of the following types of body tissues is the best conductor of electrical current?

fat-free tissues

The fifth step in developing a personal fitness plan is to

find ways to incorporate exercise into your daily activities.

A third-grade PE teacher should utilize activities in gym class that do all the following except

focus on competitive sports.

Which factors play the greatest roles in determining the amount of fat stored in fat cells?

gender age diet

Diabetes causes a buildup of ______ in the bloodstream.

glucose

Including daily physical activity as part of your personal fitness plan can be expected to do which of the following?

help improve overall wellness

Premenopausal women (in contrast to postmenopasual women) tend to store fat in their

hips, buttocks, and thighs.

Regarding body fat, genetics determines

how many fat cells a person has.

Which of the following is an example of a general or long-term fitness goal?

improve posture

Which of the following is not an example of a specific goal?

improving self esteem

Obesity has also been linked to other health issues, including

increased risk of death from many types of cancer.

Diabetes disrupts the normal secretion of ______ from the pancreas

insulin

Another name for metabolic syndrome is

insulin resistance syndrome.

Socializing during exercise

is an important factor for many regular exercisers.

Having an exercise buddy can help an individual adhere to an exercise program because

it makes exercising more enjoyable.

Too little body fat is defined as

less than 3% for men and less than 8% for women.

Based on their body type, endomorphs would probably excel in activities like

lifting weights

The final step in developing a personal fitness plan is to

make a commitment.

When making changes in body composition, your main focus should be on

making lifestyle changes.

A person calculating body mass index using the standard method would use the

metric system.

According to the physical activity guidelines for pregnant women, exercise should include which of the following?

mild to moderate exercise

In order to maintain motivation and discipline throughout an exercise program, it is helpful to set up a system of

mini-goals and rewards.

Obese people who want to lose weight should exercise

moderately for at least 60 minutes every day.

Body mass index is based on the concept that

one's weight should be proportional to one's height.

What is the classification of an individual with a BMI value of 26.02?

overweight

A person whose weight is above the recommended range for good health is considered

overweight.

You can make your exercise program more fun over time and increase the likelihood of adherence if you

participate in a variety of activities you enjoy.

The proportion of total body weight that is composed of fat is called the

percent body fat.

Varying the duration and intensity of workouts is a technique called

periodization of training.

Which of the following represents an adequate day of physical activity for a moderately fit child in fifth grade?

playing soccer for 30 minutes in gym class, walking 15 minutes home from school, and riding bikes after school for 20 minutes

The technical name for the technique used by the Bod Pod is called

plethysmography

All the following are examples of general or long-term fitness goals except

reducing mile-run time in 1 month.

Bioelectrical impedance analysis works by using a small electrical current to measure the body's

resistance.

Which of the following people would likely be the least important source of social support for an exercise program?

sedentary acquaintances

What is the first step in developing a personal fitness plan?

set goals

When setting goals for a personal fitness plan, one should develop

several different types of goals.

A pregnant woman is developing an exercise plan. Which of the following guidelines should she use to select appropriate activities?

she should avoid choosing activities that place stress on the joints.

Exercise for children younger than 12 years old should emphasize

skill development.

In the late twentieth and early twenty-first centuries, society's idea of the "ideal" body type—as presented by the media—changed from

slightly plump to unhealthily thin.

Which of the following activities would be the best choice for someone with arthritis?

swimming

Which of the following is the most appropriate activity for a pregnant women to engage in, particularly during the third trimester?

swimming

kegel exercises involve tightening the muscles of the pelvic floor and are important for pregnant women to do because

they speed recovery time after giving birth.

Skinfold assessment involves checking which of the following qualities of skinfolds?

thickness

Methods of assessing body composition based on _____ are less accurate than other methods but are still commonly used

total body weight

A person with a body mass index of 18.1 is classified as

underweight.

According to the physical activity guidelines for pregnant women, exercise should include all of the following except

vigorous exercise.

The most harmful form of body fat is ______ fat.

visceral

To calculate waist-to-hip ratio, divide

waist circumference by hip circumference.

A simple way to assess abdominal fat distribution is to use

waist circumference measurement.

To calculate someone's BMI, you need measurements of a person's

weight and height.

When selecting activities for a personal fitness plan, an individual should consider all the following except

what the activity is called.