PED 101 Final Exam all quiz ?'s

Diane recently quit smoking and started a support group for former smokers. As a result of these actions, she has improved which dimension of wellness?

environmental and intellectual

Muscular strength is defined as the ability of your muscles to

exert force

The best way to keep yourself from doing the Valsalva maneuver is to

exhale as you perform a lift

Physiological damage, reduced immunity, and increased susceptibility to physical or mental illness are characteristic of which stage of general adaptation syndrome?

exhaustion

Stress relaxation techniques

focus the mind on breathing

Which factor has the least impact on designing an exercise program? age weight current fitness level gender

gender

Conflict is most likely to occur when we

have to choose between competing motives.

Women have a tendency to burn fewer calories than men because of women's

higher level of essential body fat.

The stable, constant internal environment that our body maintains at rest is known as

homeostasis

The relationship between the mind's response to stress and the immune system's ability to function is collectively known as

immunosuppression.

Cardiorespiratory fitness

improves self esteem

To progress safely and improve fitness, it is recommended that you

increase overload frequency, intensity, or duration by no more than 10% each time you make changes in your program.

The overload principle states that to see improvements in physical fitness, you must

increase your training level on a weekly basis.

The prevalence of lower-back pain rises with

increased body fat

Golf, tennis, and soccer are all examples of

individual sport activities.

Jim and Steve have been working out together for 3 months. Although they have been doing the same workout, Steve has shown faster improvement. This difference in their responses to exercise illustrates the principle of

individuality

Training that alternates periods of high-intensity exercise with periods of lower intensity exercise or rest is known as

interval training

This mineral is a component of thyroid hormone; deficiency leads to goiter.

iodine

Which of the following is an example of a speed and agility drill?

line sprints

A conviction that one can control events and factors in one's life is known as

locus of control

Which of the following is a financial advantage of having a high level of wellness? lower risks of depression higher productivity lower health care costs better emotional health

lower health care costs

The lower respiratory tract consists of the

lower trachea, bronchi, and bronchioles

When people talk about "lower-back pain" they are most likely referring to discomfort in what area?

lumbar spine

The general adaptation syndrome describes how the body

maintains homeostasis through stressful situations.

Successful weight loss can be best accomplished by

making small dietary changes over time

The "M" in the "SMART" system for setting goals stands for which of the following?

measurable

Micronutrients that enable our nerves to transmit impulses are known as

minerals

Research has suggested that meditation shifts brain activity away from the right prefrontal lobe. This area of the brain is associated with

muscle control

Lean body tissue consists of

muscle, bone, and fluids.

Misalignment of the spine leading to lower-back pain can be caused by

muscular imbalances

Researchers at the Mayo Clinic found that lean people burn between 279 and 477 more calories daily than obese people do as a result of

non-exercise activity

The "10 percent rule" states that you should

not increase frequency, intensity, or time by more than 10% per week

Attempting to double the amount of weight you can bench press in the space of a month is an example of which barrier to change?

over ambitious goals

Two months ago, Mike broke a bone when he took a spill on the basketball court. His bone has healed now, so he wants to start getting strength back in his deltoid muscles. What exercises would you recommend to him?

overhead press

The principle of rest and recovery is aimed at preventing

overtraining

Psychologically hardy people are characterized by

personal control

Which mineral helps regulate pH balance?

phosphorus

Being physically fit, getting regular medical exams, and having a healthy diet are all components of ________ wellness.

physical

Starches and other complex carbohydrates are also called

polysaccharides

In severe cases, an individual's response to stress may develop into

post-traumatic stress disorder

Lifting for ________ stresses the nervous system to act quickly and the tendons, ligaments, and joint structures to become more stable.

power

Which of the following is considered a skill-related component of physical fitness? power muscular endurance flexibility body composition

power

People who have thought about what they might do to change a behavior and are within a month or so of taking action are in which stage of behavior change?

preparation

A stress management technique that identifies muscular tension and releases it one muscle group at a time is called

progressive muscle relaxation.

Which of the following is a goal of Healthy People 2020?

promote quality of life, healthy development, and healthy behaviors across all life stages

The most important aspect of footwear is

proper-fit

The right ventricle pumps blood through the ________ to the lungs.

pulmonary artery

A relaxation technique that teaches you to alter automatic physiological responses is

relaxation breathing

Weight loss regimens that specify strict rules on caloric consumption, types of foods, and eating patterns are known as ________ diets.

rigid

Submaximal tests are typically used to assess fitness because they

safer than maximal tests

Loss of muscle mass and strength with aging is called

sarcopenia.

The degree to which a person believes in his or her ability to achieve a goal is known as

self-efficacy

A step-by-step process of making a series of small changes is known as which of the following?

shaping

SMART goals are

specific, measurable, action-oriented, realistic, and time-oriented.

The principle that only the body systems worked during training will show adaptations is known as

specificity

The ________ phase of a cardiorespiratory program is a period of adjustment to your weekly routine that lasts from 2 to 4 weeks.

start-up

A person believes that he may develop lung cancer if he continues to smoke. This is an example of perceived

susceptibility

A martial art that involves slow-moving, smooth, continuous postures or forms is known as

tai chi

Excessive protein should be avoided during a pre-game or pre-workout meal because it

takes longer to digest

Connective tissues that attach muscle to bone are called

tendons

All of the following are tools for enhancing flexibility except a stretching strap. a foam roller. the Valsalva maneuver. a massage stick.

the Valsalva maneuver

Muscle injury can occur from quick, bouncy movements because

the stretch reflex is creating tension while the muscle is lengthening

Muscular endurance is defined as the ability

to contract a muscle repeatedly over an extended period of time.

A change in the body that occurs as a result of exercise training is known as

training effect

When hydrogen atoms are added to an unsaturated oil to cause more complete saturation, it produces

trans-fat

The fatty acids in most foods and in the body occur in the form of

triglycerides.

The mode of activity chosen is known as

type

A deficiency of what vitamin is linked to development of fibrocystic breast disease?

vitamin E

Which of the following is an action you can take to develop better mental skills for stress management? taking action quickly worrying constructively perceiving life as unchangeable accepting that there is only one appropriate action

worrying constructively

How many adult Americans are currently considered obese?

1/3rd

If you are obese and a non-smoker, your life expectancy is approximately

10 years less than that of a normal-weight person.

Mandy is 23 years old and just graduated with a degree in education. She wants to spend the summer getting in shape for her new job as a teacher starting in the fall. What will Mandy's predicted HRmax be as she begins to exercise regularly?

197 beats per minute

According to the American College of Sports Medicine the recommended frequency for cardiorespiratory exercise is

3 to 5 days per week

Both the American College of Sports Medicine and the U.S. Department of Health and Human Services recommend at least ________ minutes of exercise daily for youth under the age of 18.

30

If you have a light snack prior to exercising, it should be consumed at least ________ minutes prior to beginning the activity.

30

The Daily Reference Value (DRV) for cholesterol is

300mg

On average, what percentage of our daily calories comes from sweets, sodas and fruit drinks, alcoholic beverages, and salty snacks?

33%

Stationary cycling at a moderate level would be equivalent to approximately ________ METS.

4

In 2013, the World Health Organization estimated that ________ of the world's adults are overweight or obese.

46%

How long should the exercise-to-rest transition take?

5 to 15 min

According to the U.S. Department of Agriculture, Americans consume an average of approximately ________ calories more per day now than they did in 1970.

500

The American College of Sports Medicine recommends a target heart rate range of ________ of HRmax.

64-95%

John is a healthy 20-year-old college student. He weighs 160 lbs and jogs at a moderate pace 3 days per week for 20 minutes. Based on this information, approximately how many grams of protein does he need daily?

75 grams

The average healthy life expectancy for males is which of the following?

75.6 years

In the United States the average life expectancy for a female is

80.6

Of the 20 different types of amino acids, ________ are considered essential.

9

________ is a component of spiritual wellness. Intelligence Altruism Proper nutrition Physical activity

Altruism

Which of the following statements is true regarding growth hormone (GH)? GH has few, if any, side effects. Oral GH is easily absorbed into the bloodstream from the digestive system. Bone growth caused by GH is reversible. Children with abnormally slow growth are prescribed GH.

Children with abnormally slow growth are prescribed GH.

T/F A monitor is a person who watches and encourages a person lifting weights, and assists him if needed.

False

T/F A single muscle cell is called a fascicle.

False

T/F Active adults need about 1,200 to 1,500 calories of food energy per day.

False

T/F An ergogenic substance will reduce exercise performance.

False

T/F From a health standpoint, body weight is more important than body fat percentage.

False

T/F Going to a bar with a friend when you are trying to quit drinking is an example of effectively controlling your environment.

False

T/F Hip flexor muscles tend to be loose in most people.

False

T/F Improvements in flexibility can only be made while you are young.

False

T/F Isotonic contractions are characterized by consistent muscle length.

False

T/F Low self-efficacy can help us handle stress more effectively.

False

T/F Motivation to lose weight is best if it is primarily focused on short-term goals.

False

T/F Non-walkable neighborhoods with no open space for recreation have child obesity rates twice as high as neighborhoods that have those amenities.

False

T/F People who are underweight are at a higher risk for musculoskeletal injuries because of increased stress on their muscles and joints.

False

T/F People who stop exercising lose fitness gains at the same rate as they gained them.

False

T/F Prolonged stress results in an elevated immune system response.

False

T/F Regular resistance training results in increased bulk for women.

False

T/F Resistance training programs increase the risk of cardiovascular disease.

False

T/F Short-term stress generally depresses the immune system.

False

T/F Slow-twitch muscle fibers are oxygen dependent and fatigue quickly.

False

T/F The dimensions of wellness are independent of one another and not interconnected.

False

T/F The most important aspect of proper footwear is the cost of the shoe.

False

T/F To gain improvements in flexibility, the stretch reflex should be reduced.

False

T/F Veins carry blood away from the heart.

False

T/F Winning the approval of someone else is a good reason to change a behavior.

False

The best time to stretch is just before a workout.

False

Which of the below is an action-oriented objective in a SMART goal setting system? Complete the Rock 'n Roll marathon next year. Increase my running speed to an 8 1/2-minute mile pace. Increase my distance by one-half mile every other week. Run on the trail 4 times a week.

Increase my distance by one-half mile every other week.

Jenna and Daria both want to splurge on a restaurant for dinner tonight. Which meal would be their healthiest choice to eat? Chinese: Sweet-and-sour pork with shrimp egg rolls Mexican: Chiles rellenos, refried beans, jalapeño cheese poppers Japanese: Steamed brown rice, grilled tofu with broccoli Thai: coconut milk soup with chicken and peanut chicken satay

Japanese

Which cancer is specifically linked to a high BMI?

Kidney Cancer

Which of the following statements is true of spot reduction?

Spot reduction is not possible by any means.

Damage to ligaments or joint structures due to acute injury is known as

Sprain

Increased levels of body fat put an individual at risk for diabetes.

True

T/F A one-rep maximal bench press would be primarily fueled by the immediate energy system.

True

T/F A person's number of social contacts is more important to wellness than the subjective experience of being unpopular or lonely.

True

T/F A rise in the importation of fresh fruits and vegetables from developing countries increases the risk of foodborne illnesses.

True

T/F According to current research, 18- to 20-year-olds need more than 8 hours of sleep a night.

True

T/F Age-related muscle loss can be slowed with resistance training.

True

T/F All food sources of fats and oils contain both saturated and unsaturated fats.

True

T/F Being fit significantly reduces your mortality risk, regardless of the percentage of body fat you have.

True

T/F Brain and nerve cells are dependent upon a steady supply of glucose.

True

T/F Cardiac output increases with training.

True

T/F Cardiorespiratory fitness has a protective effect against age-related declines in cognitive ability.

True

T/F Concentric contractions occur when force is developed in the muscle as the muscle is shortening.

True

T/F Differences in their personal appearance or beliefs can result in additional pressures for some college students.

True

T/F Exercise depresses the stress response.

True

T/F Improved flexibility results in greater freedom of movement.

True

T/F In the maintenance stage, people work to prevent relapse into old habits.

True

T/F Medicine balls increase resistance and can be used individually or in groups.

True

T/F Most "low-carb" foods are highly processed.

True

T/F People on rigid diets tend to have a higher percentage of body fat than people on more flexible plans.

True

T/F People with asthma should obtain a medical clearance before beginning an exercise program.

True

T/F Resistance training is beneficial in preventing osteoporosis.

True

T/F Sixty-eight percent of Americans have a fat-to-lean ratio above recommended ranges.

True

T/F Stress is a risk factor for back injury.

True

T/F Stress is a significant contributor to cardiovascular disease mortality.

True

T/F The United States is one of the most overweight nations on earth.

True

T/F The complete breakdown of fat, glucose, and protein to produce oxidative energy occurs in the hemoglobin.

True

T/F The increase in oxygen transfer that occurs as the result of cardiorespiratory training is due to an increase in the number of capillaries and mitochondria within the muscle.

True

T/F The transtheoretical model divides behavioral change into chronological stages.

True

A vitamin that increases the absorption of calcium is

Vitamin D

A client with arthritis asks whether weight training would be safe and beneficial for him. How should you respond?

Weight training can decrease pain and increase mobility in those with arthritis.

A set of breathing and stretching exercises based on ancient Indian practices is termed

Yoga

Stress from positive events or circumstances is

a stressor

Which of the following is an example of prevention?

a vaccination

Relaxation breathing focuses on which muscles?

abdominal

One factor leading to eating disorders is

acceptance of body

Which of the following kills more Americans ages 15-24 than almost all other causes combined?

accidents

The ability to change body position with speed and accuracy is

agility

The respiratory system consists of the

air passage ways and the lungs

The simultaneous changes that occur in the body to maintain homeostasis are called

allostasis

Gas exchange (the delivery of oxygen and the removal of carbon dioxide) in the lungs takes place in the

alveoli

Subunits of protein molecules are known as

amino acids

The two major types of blood vessels are

arteries and veins

If you take either prescription or over-the-counter medications, before exercising you should

ask a physician about potential side effects.

The left ventricle pumps blood to the

atria

People who stop resistance training will see their muscles revert to pretraining strength and size, a condition known as

atrophy

Jobs that put workers at high risk of developing lower-back pain are those that involve a lot of

bending

A primary purpose of the general cool-down is to slowly return ________ back to resting levels.

breathing rate

An eating disorder characterized by bouts of binge eating followed by self-induced vomiting, laxative abuse, or excessive exercise is known as

bulimia nervosa

Proteins from plant sources

can be combined to obtain complimentary proteins

The best sources of energy during exercise are

carbohydrates

A primary source of stress is which of the following?

change

A person who says "I may weigh more than what I like, but I enjoy eating and balance my pleasure with eating with my concern for a healthy body" is exhibiting what type of thought pattern associated with healthy or distorted eating?

concerned well

The outer layer of the joint capsule

connects bone to bone

When a doctor taps your patellar tendon, your leg kicks out as a result of a reflex

contraction of the quadriceps muscle

Which of the following would be considered an example of an aerobic activity? sprinting racquetball half-court basketball cycling

cycling

Gentle stretching and relaxation of muscles will

decrease stress hormones

Which of the following is likely to lead to poor sleep?

doing your workout about an hour before bedtime

Exercise is a subset of physical activity that is

done specifically to achieve or maintain fitness.

Which of these is the best source of soluble fiber?

dried beans

Which of the following types of equipment can be used for resistance training?

elastic bands

Which of the following would be considered indoor cardio workout equipment? weight machines inline skates elliptical machine barbell and free weights

elliptical machine