KNES 353 Final Study Guide
One pound of body fat contains approximately how many calories? Select one: a. 2,500 b. 3,500 c. 1,500 d. 2,000
b. 3,500
According to statistics in the book, there is an increased risk of driving when blood alcohol content (BAC) reaches what level? Select one: a. .04 percent b. .001 percent c. .10 percent d. .05 percent
a. .04 percent
Which range reflects the RDA for protein? Select one: a. 10 to 35 percent b. 20 to 55 percent c. 20 to 30 percent d. 40 to 50 percent
a. 10 to 35 percent
According to the book, what defines the "target zone" for step counts for healthy adults? Select one: a. 10,000-12,500 steps b. 5000-7500 steps c. 7500-10,000 steps d. 12,500-5,000 steps
a. 10,000-12,500 steps
Which of the following is the recommended rating on the RPE scale for cardiovascular exercise? Select one: a. 13-15 b. 9-11 c. 18-19 d. 7-9
a. 13-15
Which intensity range is generally used for aerobic intervals? Select one: a. 50 to 70% b. 75 to 85% c. 80 to 90% d. 40 to 50%
a. 50 to 70%
What is the target heart rate range for a 22 year old in good cardiovascular fitness that participates in regular to moderate activities with a resting of heart rate of 68? Select one: a. 65-80 percent b. 60-90 percent c. 50-85 percent d. 80-90 percent
a. 65-80 percent
Physical activity is considered medicine, and can reduce which of the following? Select one: a. All of the answers are correct. b. Blood pressure c. Atherosclerosis d. Risk for Heart Attack
a. All of the answers are correct.
According to the text, which of the following is considered the most important aspect of fitness? Select one: a. Cardiovascular Fitness b. Low Body Fat c. Increased Flexibility d. Low Heart Rate
a. Cardiovascular Fitness
Which is true of the sexual experience? Select one: a. Decisions regarding sex involve all 5 wellness dimensions. b. It does not contribute to wellness. c. There are few long term risks involved. d. It is a purely physical act.
a. Decisions regarding sex involve all 5 wellness dimensions.
The overload principle is defined as which of the following? Select one: a. Doing more than normal amounts of activities b. Carrying too much weight for your body structure c. Doing an overwhelming amount of activities d. All of the answers are correct
a. Doing more than normal amounts of activities
Which of the following is NOT one of the six components of skill-related physical fitness? Select one: a. Endurance b. Speed c. Agility d. Power
a. Endurance
Dynamic stretching is beneficial after exercise in order to increase blood flow back to the heart. Select one: a. False b. True
a. False
In the FITT formula, the second "T" stands for Training. Select one: a. False b. True
a. False
Resting heart rate, such as 65 beats per minute, is the best indicator of fitness. Select one: a. False b. True
a. False
When a person has DOMS, it is caused by lactic acid build up in their muscles. Select one: a. False b. True
a. False
Which of the following is NOT experienced when exercising in extreme heat? Select one: a. Heat attack b. Heat stroke c. Heat exhaustion d. Heat cramps
a. Heat attack
Which of the following would represent an optimal /desirable blood lipid profile? Select one: a. LDL <100, HDL >60 b. LDL = HDL, total cholesterol <200 c. LDL >200 and HDL >60 d. LDL <100, total cholesterol <300
a. LDL <100, HDL >60
The principle of reversibility is the opposite of which of the following exercise principles? Select one: a. Overload b. Diminished Returns c. Specificity d. Progression
a. Overload
The type of stretching exercise believed to be most effective at improving flexibility is Select one: a. PNF. b. Static passive. c. Static. d. Dynamic.
a. PNF.
When your toe is pointed down towards the ground that motion is called? Select one: a. Plantar flexion b. Extension c. Dorsiflexion d. Abduction
a. Plantar flexion
Which of the following explains why women are more susceptible to alcohol than men? Select one: a. They have less of the enzyme needed to process alcohol. b. They have more of an addictive personality. c. They are under more stress. d. They have greater amounts of body water.
a. They have less of the enzyme needed to process alcohol.
The purpose of a stress test is? Select one: a. To check activity readiness for people with high risk b. To see if you would be a good runner c. To see how overwhelmed you are d. To check your blood pressure
a. To check activity readiness for people with high risk
A person's VO2 max declines about 10% per decade. Select one: a. True b. False
a. True
Three 10 minute bouts of cardiovascular activity yield the same results as one 30 minute bout. Select one: a. True b. False
a. True
Which of the following is a plant source of omega-3 fatty acids? Select one: a. all of the answers are correct b. walnuts c. flaxseeds d. canola oil
a. all of the answers are correct
What type of job might cause a person to experience hypostress? Select one: a. assembly line worker b. emergency room doctor c. air traffic controller d. crime scene investigator
a. assembly line worker
Pronated feet can lead to foot, knee, and lower back pain because of Select one: a. decreased shock absorption. b. decreased pressure on the outer aspect of the feet. c. increased pressure on the outer aspect of the feet. d. increased shock absorption.
a. decreased shock absorption.
A "chipper" is someone that Select one: a. doesn't smoke every day. b. smokes the cheapest cigarettes available. c. only smokes in the morning. d. only smokes menthol cigarettes.
a. doesn't smoke every day.
Which of the following is an example of an emotion-focused coping strategy? Select one: a. exercising to take your mind off the problem b. changing negative thoughts c. writing down steps that could be taken d. getting advice from your friends
a. exercising to take your mind off the problem
Ambiguous stressors are more problematic because Select one: a. fewer clear-cut solutions exist. b. the cause of stress is too easily identifiable. c. the individual never knows what to expect. d. too many people want to get involved.
a. fewer clear-cut solutions exist.
What term incorporates flexibility, core strength, balance, and agility? Select one: a. functional fitness b. motor skills c. cross-training d. dynamic fitness
a. functional fitness
Target zones for cardiovascular exercise intensity are most accurate if they are based on a percentage of Select one: a. heart rate reserve. b. metabolic rate. c. maximal heart rate. d. maximal speed.
a. heart rate reserve.
When a person has hot, flushed, dry skin with a fast pulse, this could be a sign of? Select one: a. heat stroke. b. heat cramps. c. heat exhaustion. d. hypothermia.
a. heat stroke.
Sue would like to improve the flexibility of her calf muscles. Which of the following static training thresholds would you recommend? Select one: a. hold stretch 15 seconds, perform 4 repetitions, 3 days a week b. hold stretch 10 seconds, perform 4 repetitions, once a week c. hold stretch 15 seconds, perform a single repetition, once a week d. hold stretch for 6 seconds, perform a single repetition, 7 days a week
a. hold stretch 15 seconds, perform 4 repetitions, 3 days a week
Cardiovascular fitness is considered the most important aspect of physical fitness because Select one: a. it reduces risks for chronic disease. b. it increases performance in sports. c. it is the most modifiable. d. it can be achieved with modest effort.
a. it reduces risks for chronic disease.
Skill-related fitness is least likely to aid performance in which of the following? Select one: a. jogging b. hitting c. sprinting d. weight lifting
a. jogging
Which is an accepted and recommended formula for determining max heart rate? Select one: a. maxHR equals 208 minus (.7 times your age) b. maxHR equals 50 plus (2 times your age) c. max HR equals 220 plus your age d. maxHR equals Resting HR plus your age
a. maxHR equals 208 minus (.7 times your age)
The best dietary guideline for reducing body fat is to? Select one: a. moderately reduce caloric intake. b. eliminate breakfast. c. eat no fat. d. eliminate meat.
a. moderately reduce caloric intake.
Which of the following is an advantage of free weights over weight machines? Select one: a. more related to real-life activities and movements b. does not cause soreness c. no spotters required d. easier to change weights
a. more related to real-life activities and movements
Adults are less likely to meet the guidelines for which of the following activities? Select one: a. muscle fitness and flexibility activity b. recreational activity c. sport activity d. moderate activity
a. muscle fitness and flexibility activity
Which term relates most closely to the concept of "functional fitness"? Select one: a. neuromotor training b. plyometric training c. strength training d. dynamic stretch training
a. neuromotor training
Recent research indicates that those who ___________ more have higher rates of chronic disease and death. Select one: a. sit b. snack c. stand d. sleep
a. sit
The three priority healthy lifestyles are regular physical activity, sound nutrition, and Select one: a. stress management. b. low blood pressure. c. low cholesterol. d. normal body weight.
a. stress management.
Non-smoking spouses of smokers have how much of a greater risk of developing lung cancer than a spouse of a non-smoker? Select one: a. 20% b. 30% c. 15% d. 25%
b. 30%
The best example of an "aerobic activity" is a Select one: a. 1500-meter running race. b. 30-minute jog. c. timed 1-mile bike ride. d. 100-yard dash.
b. 30-minute jog.
What percent of fatal injury traffic accidents involve at least one driver with a BAC of .08 or higher? Select one: a. 10% b. 32% c. 24% d. 44%
b. 32%
How often does someone in the world die of smoking related ailments? Select one: a. 5 seconds b. 6.5 seconds c. 10.5 seconds d. 8 seconds
b. 6.5 seconds
How much of the "F" in the FITT principle does the physical activity pyramid recommend for strength training? Select one: a. More than 5 days a week b. 2-3 days a week c. 1-2 days a week d. 3-7 days a week
b. 2-3 days a week
What does the "C" in RICE stand for? Select one: a. Compact b. Compression c. Cardiac d. Condition
b. Compression
Regular physical activity can lower the risk of all BUT which of the following? Select one: a. Obesity b. DOMS c. Osteoporosis d. Diabetes
b. DOMS
Which of the following is NOT an environment that you need to be concerned about exercising in? Select one: a. Extreme heat b. Extremely low altitude c. Extreme cold d. Extreme pollution
b. Extremely low altitude
According to the physical activity pyramid, the frequency for aerobic exercise is 2-3 days per week. Select one: a. True b. False
b. False
Fitness increases when a person completely eliminates the principle of rest from their exercise routine. Select one: a. True b. False
b. False
The "E" in RPE scale stands for Exercise. Select one: a. True b. False
b. False
When a person experiences extreme DOMS, they have most likely followed the principle of progression. Select one: a. True b. False
b. False
Which is true of a person's basal metabolic rate? Select one: a. BMR increases with age. b. It is determined largely by muscle mass. c. BMR is hereditarily determined. d. A low BMR is an advantage for long-term weight control.
b. It is determined largely by muscle mass.
In periodization, the emphasis shifts from ____________ to _____________ as the training progresses. Select one: a. anaerobic, aerobic b. volume, intensity c. aerobic, anaerobic d. intensity, volume
b. volume, intensity
What does the "M" in SMART goals stand for? Select one: a. Maintainable b. Measurable c. Muscular d. Most effective
b. Measurable
Which of the following is the correct order in a periodized program (shortest to longest)? Select one: a. Mini, meta, macro b. Micro, meso, macro c. Macro, micro, mini d. Meta, micro, macro
b. Micro, meso, macro
Which of the following is NOT a predictor for successful aging? Select one: a. Your gender b. None of the answers are correct c. Your attitude d. Age of your grandparents
b. None of the answers are correct
What is the 3rd stage of change in Prochaska's model? Select one: a. Contemplation b. Preparation c. Maintenance d. Precontemplation
b. Preparation
Which of the following is NOT true about smoking policies? Select one: a. The majority of states have smoking bans in workplaces. b. Public smoking bans have had little effect on rates of smoking. c. All states are required to conform to the same cigarette taxes. d. The majority of states have bans on smoking in restaurants.
b. Public smoking bans have had little effect on rates of smoking.
Which is a true statement concerning major causes of death? Select one: a. Infectious diseases are the leading killers in America. b. The leading causes of death are largely preventable. c. AIDS is one of the two leading causes of death. d. Vaccines are the best method of reducing deaths from lifestyle diseases. e. Cancer is the leading cause of death since 1990.
b. The leading causes of death are largely preventable.
A Heart Attack can occur when a person is experiencing emotional turmoil. Select one: a. False b. True
b. True
During the U.S. Prohibition government officials poisoned alcohol they knew would be stolen by bootleggers and about 10,000 people died. Select one: a. False b. True
b. True
If you have disabilities, you can still achieve a high state of wellness. Select one: a. False b. True
b. True
Lack of fitness in which muscle group is typically related to poor posture and potential back problems? Select one: a. trapezius b. abdominals c. hamstrings d. biceps
b. abdominals
Which body system is associated with the "fight-or-flight" response? Select one: a. cardiovascular b. autonomic nervous c. parasympathetic d. digestive
b. autonomic nervous
Regular physical activity has been found to be effective at relieving stress by Select one: a. reducing the intensity of the stress response. b. both reducing the intensity of the stress response and decreasing the likelihood of developing stress disorders. c. having a positive long-term effect on emotions. d. decreasing the likelihood of developing stress disorders.
b. both reducing the intensity of the stress response and decreasing the likelihood of developing stress disorders.
Brady currently weighs 170 pounds and would like to get down to 160 pounds. Which weight loss goal corresponds to the guidelines established by the American College of Sports Medicine? Select one: a. lose 10 pounds in 1 week b. lose 10 pounds in 10 weeks c. lose 10 pounds in 20 weeks d. lose 10 pounds in 2 weeks
b. lose 10 pounds in 10 weeks
Which of the following is true about resistance exercise? Select one: a. soreness is a part of the normal adaptive response b. one set can produce up to 50% of the total possible gain in strength c. older adults need to use a higher percentage of their 1RM d. the specific prescription for strength is typically between 40 and 50% of 1 RM
b. one set can produce up to 50% of the total possible gain in strength
According to a recent study, use of marijuana increased the risk of experiencing Select one: a. phobias. b. panic attacks. c. schizophrenia. d. generalized anxiety disorder.
b. panic attacks.
Which of the following is true regarding muscular fitness? Select one: a. strength is more easily developed in slow-twitch fibers b. relative strength of women is similar to that of men c. muscular strength is not influenced by age d. muscular endurance is developed best with heavy weights and few repetitions
b. relative strength of women is similar to that of men
No more than what percentage of your total calories should come from saturated fats? Select one: a. 5 b. 20 c. 10 d. 30
c. 10
Current physical activity guidelines from the Department of Health and Human Services suggest that one minute of vigorous activity is equivalent to ________ minutes of moderate activity. Select one: a. 3 b. 4 c. 2 d. 5
c. 2
Maximum strength is usually reached at what age? Select one: a. 40's b. 30's c. 20's d. teens
c. 20's
Static stretching is most beneficial when performed when? Select one: a. During your workout b. Before your workout c. After your workout d. Never
c. After your workout
Which of the following statements is accurate regarding flexibility? Select one: a. There is no difference between males and females in terms of flexibility b. Older adults are more flexible than younger adults c. Generally females are more flexible than males d. Males are generally more flexible than females
c. Generally females are more flexible than males
What is the primary difference between health-related and skill-related fitness? Select one: a. Skill-related fitness is associated with more enjoyment. b. Skill-related fitness components are more difficult to perform. c. Health-related fitness is directly related to reduced risk of hypokinetic disease. d. Genetics play a bigger role in health-related fitness than in skill-related fitness.
c. Health-related fitness is directly related to reduced risk of hypokinetic disease.
What sequence of exercises should one follow when training all major muscle groups in a workout? Select one: a. small muscle groups before large groups b. large muscle groups before small groups c. Large muscles and multi-joint d. multiple-joint exercises before single-joint ones
c. Large muscles and multi-joint
A sprain is an injury to which of the following? Select one: a. Tendon b. Bone c. Ligament d. Muscle
c. Ligament
What is an important guideline to consider when using the physical activity pyramid? Select one: a. The best activity is at the top of the pyramid. b. Once you have reached a level of fitness, you can choose what Step to use. c. No single activity provides all of the benefits. d. A person who meets the FIT formula for Step 2 still needs to perform Step 1.
c. No single activity provides all of the benefits.
What is the primary purpose of a cardiovascular cool down? Select one: a. burn extra calories before stopping b. prevent muscle soreness c. minimize blood pooling and speed recovery d. reduce risk of dehydration
c. minimize blood pooling and speed recovery
Which of the following is NOT true of AIDS? Select one: a. Incidence of HIV/AIDS is highest in minority groups. b. HIV is defined differently in men and women. c. The proportion of heterosexual males with HIV is higher than for heterosexual females d. Men and women experience different ailments from HIV.
c. The proportion of heterosexual males with HIV is higher than for heterosexual females
What factors contribute to the energy cost of a given activity? Select one: a. duration of activity b. person's weight c. all of the above d. intensity of activity
c. all of the above
According to the American College of Sports Medicine (ACSM), which person would be cleared for moderate and vigorous physical activity without a medical exam or clinical exercise testing? Select one: a. apparently healthy individuals who have recently been injured b. individuals with moderate risk c. apparently healthy individuals with low risk and no "yes" answers on the PAR-Q d. apparently healthy individuals with moderate risk and no "yes" answers on the PAR-Q
c. apparently healthy individuals with low risk and no "yes" answers on the PAR-Q
Which of the following is NOT a dimension of wellness? Select one: a. physical b. emotional c. economical d. spiritual
c. economical
Which of the following describes the "medical model" as applied to health care? Select one: a. application of clinical research to practice b. reimbursement process from insurance to health care provider c. emphasis on treating illness with medicine d. hierarchy of physicians and nurses to treat patients
c. emphasis on treating illness with medicine
Goal setting and self-assessment are examples of which behavior change factor? Select one: a. reinforcing b. predisposing c. enabling d. personal
c. enabling
Which of the following is the accepted international standards used by the U.S. and the World Health Organization for classifying overweight and obese? Select one: a. greater than 20, greater than 30 b. greater than 25, greater than 40 c. greater than 25, greater than 30 d. greater than 30, greater than 35
c. greater than 25, greater than 30
Which of the following combination of exercises might you recommend for an individual with back pain and excessive lumbar lordosis? Select one: a. the swan stretch and hip flexor strengthening b. supine trunk twist and upper trunk lift c. hip flexor stretching and abdominal strengthening d. hamstring stretching and leg strengthening with half squats
c. hip flexor stretching and abdominal strengthening
High-protein diets are damaging on the kidneys because the body must Select one: a. excrete a lot of extra calcium. b. fight against the cell damage. c. process a lot of extra nitrogen. d. process a lot of extra iron.
c. process a lot of extra nitrogen.
All of the following are tips for avoiding being ripped off by a quack EXCEPT Select one: a. ordering only from companies that list addresses, not post office box numbers. b. read the ad carefully, especially the small print. c. sending cash to purchase your item. d. when in doubt, checking out the company with the Better Business Bureau.
c. sending cash to purchase your item.
What is meant by "compression of morbidity"? Select one: a. reducing the amount of exercise needed to reduce risk of CVD b. shortening the total number of years of life c. shortening the total number of years that illnesses or disabilities occur d. reducing the amount of time it takes to achieve benefits from activity
c. shortening the total number of years that illnesses or disabilities occur
What levels on a fasting blood glucose level indicate diabetes? Select one: a. values less than 100 b. values less than 50 c. values greater than 125 d. values greater than 5 mg/dl
c. values greater than 125
What two factors are especially important when applying the FITT principle? Select one: a. rest and recovery b. experience and history c. volume and pattern d. training and condition
c. volume and pattern
Measurement of maximal oxygen uptake is a good indicator of overall cardiovascular fitness because Select one: a. it determines how fast you can walk and/or run without breathing too hard. b. it evaluates the rate of breathing and lung function. c. you cannot take in and use a lot of oxygen without good cardiovascular fitness. d. good lung function ensures that you have a healthy heart.
c. you cannot take in and use a lot of oxygen without good cardiovascular fitness.
Which of the following statements is true? Select one: a. Older people are less likely to report "walking for exercise." b. Moderate activity is not sufficiently intense to provide health benefits. c. Participation in moderate activity generally requires some skill. d. "Lifestyle" activity is generally categorized in the moderate intensity category.
d. "Lifestyle" activity is generally categorized in the moderate intensity category.
Approximately how many calories would a 70kg person burn if they exercised at 4 METS for 30 minutes? Select one: a. 120 calories b. 280 calories c. 210 calories d. 140 calories
d. 140 calories
Which of the following is NOT true about physical activity and aging? Select one: a. Activity can improve balance in elderly. b. Activity prevent declines in cognitive function. c. Activity reduces risk for dementia in elderly. d. Activity can prevent arthritis.
d. Activity can prevent arthritis.
Self-management skills for changing enabling factors include all BUT which of the following? Select one: a. Time-management b. Self-monitoring c. Goal-setting d. Being organized
d. Being organized
According to Prochaska's "Stages of Change" model, individuals in the precontemplation stage would say which of the following? Select one: a. I have made some lifestyle changes. b. I am getting ready to make a change. c. I am thinking about changing. d. I don't want to change.
d. I don't want to change.
Common forms of back pain are caused by all BUT which of the following? Select one: a. Inactivity b. Poor posture c. Weak abdominal muscles d. Increased flexibility of the hip flexor muscles
d. Increased flexibility of the hip flexor muscles
What is a documented benefit of stretching other than increasing flexibility? Select one: a. It can reduce the risk of heart disease. b. It can increase strength. c. It can increase cardiovascular endurance. d. It can relieve muscle spasms or cramping.
d. It can relieve muscle spasms or cramping.
Maddie has been regularly performing the same exercise routine for 5 years. She has reached a plateau in her fitness level. Based on the principles of physical activity, what is the best explanation for this? Select one: a. She needed to build in appropriate rest to allow her body to recover and adapt. b. The adaptations from her regular exercise regimen have been reversed. c. Her body needs more specific exercises to achieve further benefits. d. Maddie needs to provide additional overload to gain further benefits.
d. Maddie needs to provide additional overload to gain further benefits.
Cardiovascular fitness is typically evaluated using which of the following assessments? Select one: a. Maximum Sit and Reach Test b. None of the above c. Maximum Exercise Perception Test d. Maximum Oxygen Uptake Test (VO2 Max)
d. Maximum Oxygen Uptake Test (VO2 Max)
What was the name of the main character in the video "Never leave the playground"? Select one: a. Stephen Jackson b. Harold Stephen c. Harold Jackson d. Stephen Jepson
d. Stephen Jepson
Trying to reach a daily step count goal of 10,000 steps with a pedometer is an example of a(n) ______________ goal. Select one: a. performance b. short-term c. outcome d. behavioral
d. behavioral
Which is true regarding anabolic steroids and supplements? Select one: a. human growth hormone is a safe alternative to steroids b. health problems from steroid use are reversible c. andostrenedione is approved as an anabolic supplement by the FDA d. creatine works by enhancing energy production and delaying fatigue
d. creatine works by enhancing energy production and delaying fatigue
Beneficial proteins in the bloodstream that pick up cholesterol for removal by the liver are called? Select one: a. low-density lipoproteins. b. triglycerides. c. lipids. d. high-density lipoproteins.
d. high-density lipoproteins.
Which of the following is NOT a behavioral goal? Select one: a. consume 5 servings of fruits and vegetables a day b. do resistance exercises 2 times a week c. do cardiovascular exercises 3 times a week d. lose 15 pounds in 3 months
d. lose 15 pounds in 3 months
Delayed onset muscle soreness is due to? Select one: a. increased range of motion during activity. b. lactic acid build up. c. protein consumption. d. microscopic muscle tears.
d. microscopic muscle tears.
What sequence of exercises should one follow when training all major muscle groups in a workout? Select one: a. small muscle groups before large groups b. legs then arms c. do whatever feels best d. multiple-joint exercises before single-joint ones
d. multiple-joint exercises before single-joint ones
The goal of aerobic interval training is to challenge the aerobic system to train the body to work Select one: a. at maximal levels for short periods of time. b. at sub-maximal levels for extended periods of time. c. at sub-maximal levels for short periods of time. d. near maximal levels for extended periods of time.
d. near maximal levels for extended periods of time.
How do companies get away with providing misleading information in infomercials? Select one: a. they have good lawyers b. the infomercial runs when most people are asleep c. they use celebrities to tout their products d. they take advantage of freedom of speech laws
d. they take advantage of freedom of speech laws
Which of the following muscle groups is considered part of the core? Select one: a. biceps and hamstring musculature b. pelvic floor and chest musculature c. diaphragm and cardiac musculature d. transversus abdominis and back extensor musculature
d. transversus abdominis and back extensor musculature