Kin 240
The VO2 for a person with an exercise heart rate (HR) of 100 bpm, a stroke volume of 80 ml, and a VO2 diff of 10 mL per 100 mL is
.8 L/min
For maximal strength training, what is the maximum amount of reps that should be preformed based on guidelines
1-6
Burning an extra 100 calories per day through physical activity could result in how much weight loss in a year if dietary intake is not increased to compensate for energy expenditure
10 pounds
Between 1960 and 2015, the prevalence of adult obesity among men and women combines increased from roughly
13-38 percent
The vigorous CR training zone for a 32 year old individual with a resting heart rate (RHR) of 55 bmp is __?
133 to 172 bpm
In HITT workouts, what is the total amount of time spent working at maximum aerobic capacity for the average person during one interval session
2-3 minutes
What percent of maximal oxygen uptake loss in older adults results from inactivity rather than aging
2/3
Melanie has an increased risk of heart disease, as evidenced by the fact her body mass index (BMI) has risen above
25
What are the essential fat minimums for men and women, below which normal physiological functions can be seriously impaired ?
3 percent for men; 12 percent for women
A waist circumference in women that exceeds ___ inches correlates with a higher risk for cardiovascular disease, hypertension, stroke, and type 2 diabetes
35
How much time should be allocated to sport specific training before beginning sport participation
4 weeks
The VO2 in mL/kg/min for a person with a VO2 of 4.0 L/min who weighs 80 kilograms is
50 mL/kg/min
If Robert is training at 50 percent intensity, a _____ workout is sufficient to achieve the desired health benefits.
60- minute
Research indicated an individual who is 30 or more pounds overweight decreases their lifespan by how many years?
7
How many ounces of fluid should be consumed 15 min before activity
8-12 ounces
Jacen weighs 81 kg and is about to participate in a long distance event. What amount of carbohydrates should he consume 1 hr prior to exercise
81 g
Joan's VO2max is 3.6 liters per minute. How many calories per minute does Joan burn if she is exercising at 50 percent of her maximum?
9
Nadia has lost 35 pounds. What is the single most important behavior for her to engage in to maintain her weight loss?
A lifetime of physical activity program
What id the general recommendation for the frequency of stretching for maintaining flexibility
A minimum of 2-3 days per week
From a health and fitness perspective, the most essential component of good cardiorespiratory (CR) system is __?
Aerobic exercise
Physical inactivity and a sedentary lifestyle negatively impact flexibility in which of the following ways?
All of these negatively impact flexibility
Joan wants to find out whether she is really at a healthy weight. What procedure would be best for determining this?
An assessment of body composition
The biceps, brachioradialis, and brachialis can be developed with which exercise
Arm curl
Which type of stretching is the least recommended because of the risk of strain or injury to muscle and nerves?
Ballistic stretching
What eating disorder is probably the most common among American adults
Binge eating disorder
What measurement tools are associated with the air displacement method of assessing body composition
Bod Pods
What is important consideration in preventing development of osteoporosis
Calcium intake, vitamin b 12, weight bearing activities early in life, normal hormone levels prior to menopause ( all of the above)
Volume for cardiorespiratory exercise is expressed in what unit of measurement?
Calories
A 25 year old physically active male is exercising in a warm environment. What variable, if changed, could increase flexibility in this case?
Change in gender to female
For the sake of simplicity, Kenny has opted for a skinfold thickness assessment of his body composition. According to the three-site procedure most commonly used, which of the following should be included in measurements
Chest
Chronic obstruction pulmonary disease, emphysema, and chronic bronchitis are the examples of
Chronic lower respiratory disease
James and his coworkers have decided to lose 10 pounds each. Most of them decide to play biweekly game of basketball to help achieve their goal. However,James is terrible at basketball. Instead, he makes a commitment to go to aerobic classes, thereby addressing the issue with what?
Competence
Marcy is primarily a runner, but has begun swimming and strength training to improve her overall fitness and prevent stagnation in her training routine. What type of exercise technique is Marcy practicing
Cross- Training
maria's lunch consists of a quarter plate of fruits and vegetables, a half plate of a whole-grain rice blend, a low-fat yogurt, and a quarter plate of lean baked chicken. what modification would be necessary to make this lunch consistent with the U.S. department of Agriculture MyPlate guidelines?
Decrease the serving of rice to a quarter plate
What neurotransmitter plays a role in a habit formation by pairing certain behaviors with a hard-wired reward in the brain?
Dopamine
What DRI value is associated with a nutrient intake level that meets the nutritional requirements of 50 out of 100 women between the ages of 25 and 30
EAR
Austin eats a variety of fruits and vegetables, whole grains, low-fat dairy, red meat, and primarily olive oil. What he should change in his diet to be consisted with Dietary Guidelines for Americans
Eat a variety of protein foods
According to studies, high levels of red meat consumption are associated with an increased risk of what disease
Esophageal cancer, premature death, type 2 diabetes, pancreatic cancer ( all of these)
Ray is 36 year old male with a VO2max of 52 mL/kg/min. What fitness category does he fall into?
Excellent
Mark scores in the 40th percentile on the Hand Grip Strength Test. What fitness category does he fall into?
Fair
What factor accounts for variation in masculinity and femininity
Genetic inheritance
Fred decides to log his consumption of caffeine and alcohol with a goal of no more than three cups of coffee a day and five glasses of wine a week. Which technique is he illustrating?
Goal-setting
Which of the following exercises is a form of aerobic exercise
Gymnastics routines, Rope skipping, Strength training ( all of the above)
Kinsey has a normal body fat percentage. She is sometimes critical of her body, thinking she would like it better if she were a bit thinner or more toned. However, she knows she does not want to exert the effort it would take to lose weight. What concept describes Kinsey's current weight
Ideal weight, setpoint weight, tolerable weight ( all of the above)
Which of the following is NOT one of the four most common causes of injury
Improper nutrition before and after training
Which of the following is a result of increased cardiorespiratory (CR) endurance
Increases number of mitochondria
Leaning forward to press your hands against a wall and holding your position for several seconds is an example of a(n) exercise
Isometric
At what intensity should stretching exercises be completed
Just below pain threshold
When on a low carb / high protein diet, weight is primarily lost a result of which of the following
Losing water through protein metabolism
Alice uses her phone to track her steps. On average, she gets approximately 5,200 steps per day. In what category of activity level is Alice
Low active
Marshall is 20 years old. He is currently doing 100 minutes a week of moderate- intensity aerobic physical activity and 25 minutes a week of vigorous intensity activity aerobic physical activity, and lifts the weights involving all major muscle groups 2 days per week. What change should he make to meet federal guidelines for physical activity
Marshall is already meeting guidelines
What percentage of back pain is related to preventable causes, such as physical inactivity, excessive body weight, strain and sprain injury to muscle and tissue, psychological stress, and/ or poor posture and body mechanics?
More than 80 percent
The ability of a muscle to exert maximum force against resistance is called
Muscular strength
Marie has a body mass index (BMI) of 31. What category does she fall into
Obese
Marie works as a social worker. She does not make a high salary, but she thrives on the meaningful and connected nature of her work. She has a good relationship with her boss and feels valued. What kind of wellness does this represent?
Occupational wellness
According to its nutrient and lipid profile, the oil that is considered the healthiest is
Olive oil
The Physical Activity Readiness Questionnaire ( PAR- Q) is used to assess what
Physical health readiness to begin an exercise program
In the united states, which public health threat is also known as sedentary death syndrome
Physical inactivity
__ is the permanent lengthening of soft tissue.
Plastic elongation
Manuel claims that his "pack-a-week" cigarette habit will have no measurable impact on his health. What thought process is he illustrating?
Rationalization
Ray is a healthy 25 year old male who wants to begin taking a multivitamin supplement. what should he look for when choosing a supplement?
Ray likely will not benefit from a multivitamin supplement
Allen weighs 275 pounds and wants to lose 100 pounds before his high school reunion in 1 month. What aspect of SMART goals is the goal missing
Realistic
Milton is engaging in strenuous exercise during football practice. The temperature is 81 F and the relative humidity is 80 percent. What factor makes the exercise unsafe?
Relative humidity above 70 percent
Which nutrient is associated with the development and progression of cardiovascular disease
Saturated fat
What measurement tools are common to the body weight metrics of body mass index (BMI) , waist circumference (WC), and waist to height ratio (WHtR)
Scales and measuring tapes
An important aspect of positive self-talk is treating the self with kindness and __?
Self - compassion
Marge is working on improving her speed, reaction time, and power. What type of fitness is she developing?
Skill related fitness
What treatment is most appropriate for heat exhaustion
Stop activity, rest in a cool place, drink plenty of fluids, stay out of heat for 2-3 days
Flexibility exercises have been prescribed successfully to treat general neuromuscular tension. otherwise known as
Stress
What type of fat would you find just beneath the skin
Subcutaneous fat
Why is the 1.5 mile run considered a maximal exercise test
The objective is to cover the distance in the shortest time
Which of the following is true of the values and long term goals?
The prefrontal cortex is responsible for long term goals
What is the typical outcome for people who attempt the two stage model of behavior change?
They attempt self change but end up asking themselves why they are unsuccessful
What kind if fat wreaks havoc on your metabolic processes and puts you on the path to disease
Visceral fat
Larry is attempting to quit his habit of smoking. In which circumstance would Larry be most likely to successfully maintain his goal of quitting
When preoccupied with other problems
Your client asks for advice on the best type of protein to consume in order to enhance muscular strength and myofibrillar hypertrophy. What do you recommend
Whey
Why do you continue to burn extra calories in the recovery period following a vigorous workout?
You are expending more energy to replenish glycogen stores
Cary and Linda have a tennis date. When is the best time for them to stretch, according to guidelines
after playing tennis
During a blood pressure check, a nurse records Amy's systolic blood pressure, the point at which the sound of the pulse
becomes audible
Now that Tom has lost 10 pounds, he can best maintain his desired weight by ___?
exercising an hour or more each day
Macrocycles are divided into smaller weekly or monthly cycles known as ____.
mesocycles
Martha has been working to improve her health by eating a healthy diet, exercising regularly, and practicing yoga. She returns to her physician after 6 months, and while she has not lost any weight, her blood glucose levels have dropped to within normal range. This illustrates an improvement in
metabolic profile
During a concentric muscle contraction, __
muscle shortens as it overcomes resistance
The achievable range of motion at a joint or group of joints without causing injury is referred to as
muscular flexibility
As a health-related component of a physical fitness program, muscular fitness refers to __
muscular strength and endurance
The study of the relationship of food to optimal health and performance is defined as the science of
nutrition
Adherence to the overload principle explains why strength training is also known as
progressive resistance training
What concepts in strength training is the equivalent of intensity in cardiorespiratory exercise prescription
resistance
Tom and Jeanine can safely walk or ride their bicycles to work along with many other residents. Their city's streets are likely to have a high _____.
walkability score
What is the approximate standard error of estimate (SEE) for girth measurements?
± 4.0 percent
