PED 101

Select all that apply. Since the 1960's, which of the following types of physical activity have declined?

(ALL but exercise) Occupational physical activity, Recreational physical activity, household chores, Transportation physical activity

Select all that apply. Which of the following is true, according to this text, regarding weight and health?

1) Excess weight/fat CAN be a symptom of poor lifestyle behaviors. 2) Poor lifestyle choices do not always lead to excess weight/fat¸ but they still negatively impact health.

Select all that apply. Which of the following is true, according to this text, regarding weight loss?

1) If weight loss occurs it should be a product of adopting more healthy lifestyle behaviors. 2) Behaviors adopted for weight loss should be sustainable. 3) Engaging in physical activity should be utilized.

Select all that apply. Which of the following are benefits of engaging in physical activity outdoors?

1) Increased likelihood of continuing to participate in physical activity 2)Improved mental well-being 3)Restorative feelings

Select all that apply. Which of the following are recommendations regarding aerobic exercise?

1) It is acceptable to break up aerobic exercise into multiple bouts per day of at least 10 minutes each., 2)It is generally recommended that the amount of time we spend in a single aerobic exercise session be 20-60 minutes., 3)If we want to improve fitness we should progress in the amount of aerobic exercise we engage in by no more than 10% per week.

1) Leisurely walking to class 2) Walking briskly while taking the long way to class in hopes of impacting fitness 3) Includes internal body processes like pumping blood 4) Being able to attend and enjoy a spontaneous vigorous hike with friends

1) physical activity 2) exercise 3) movement 4) physical fitness

1)general health 2)muscular endurance 3)Muscular Hypertrophy or Strength

1)2-4 sets of 8-12 reps 2)2-4 sets of 10-25 reps 3)1-3 sets of 8-12 reps

How does physical activity help us cope with stress?

A and B only

Select all that apply. Which of the following are benefits of respiratory training?

ALL

Which of the following is a strong physical activity goal following the SMART goal-setting format?

Do aerobic exercise on Monday, Wednesday and Friday for 30 minutes at a moderate intensity for 3 months.

Carefully reread the wellness definition above. Is wellness a final destination or an ever-changing journey?

Ever-Changing Journey

To see aerobic fitness improvements we must always strive to work as hard as we can and keep pushing forward.

False

Select all that apply. According to the text, which of the following can help you achieve your goals?

Write down your goals.- Tell others about your goals.- Know your "why" for striving for the goal. Know its purpose.- Place your written goals in a location that is highly visible.- Make a list of what you've accomplished toward your goal at specified time intervals.

Select all that apply. Which of the following accurately represents what comprises energy expenditure in a day, TEE.

all answers

Select all that apply. Which of the following are characteristic of over-breathing?

all except "there are no symptoms and is not problematic"

Our breathing patterns can influence the following

all of the above

Visualization can help the following people with performance:

all of the above

What may play a role in how much exercise impacts your cognitive function?

all of the above

Select all that apply. Which of the following are LARGE muscle groups?

chest front and back thigh

For optimal nutrition, our diets should consist mostly of vegetables and protein, with not much starch or fruit.

false

In regards to resistance training no pain, no gain is always true. If you are not sore after, there is no way you worked out hard enough.

false

We have a universally agreed-upon definition of wellness, used by all, developed by the National Wellness Institute.

false

An individual that exhibits three or more of the exercise dependency criteria should contact a medical professional to determine if behavior around exercise is maladaptive and harmful.

true

Being physically fit buffers the impact of stressors on our body and we become less likely to be negatively impacted by stressors than those that are unfit.

true

Perform multi-joint before single joint exercises and exercises for the large muscle groups before those for the small muscle groups.

true

Physical activity can be an effective tool to reduce anxiety.

true

Physical fitness is a better indicator of health than weight.

true

Traumatic injuries, formerly referred to as acute, have an isolated incident of stress applied to the body

true

It is recommended that we engage in resistance training a MINIMUM of how many days per week?

two

1)static stretching 2)dynamic stretching 3)Ballistic stretching 4)PNF stretching

1)This is the most commonly recommended type of stretching to be performed after exercise but not before 2)This type of stretching involves controlled movements that may mimic the movements to be performed during exercise. This type should be performed prior to a workout. 3)This type of stretching involves bouncing and jerking motions. It can even be fast. This type if not recommended for the general population. 4)This type of stretching can be effective at increasing flexibility and involves both a contracting and stretching phase.

Select all that apply. Which of the following is true, according to this text, regarding exercise and nutrition?

1)When engaging in exercise lasting longer than 60 minutes¸ we want to refuel with carbohydrates. 2)Before exercise (30-60 minutes before)¸ it is advised that we eat a snack/small meal like fruit and nut butter. 3)To aid in recovery¸ it is advised that we eat carbohydrate and protein after a workout.

1) 150 minutes of moderate intensity per week 2)All major muscle groups 2 times per week 3)All major muscle groups 2-3 times per week or daily 4)Reduce extended amounts

1)aerobic exercise 2)resistance training 3)flexibility training 4)sitting

1)Physical activity needs to be consistent and maintain to reduce this.. 2) Long term engagement in physical activity is ideal but just one bout of physical activity...

1)anxiety 2)stress

1)Eccentric phase 2)Concentric phase 3)Inhale 4)Exhale 5)Isometric Exercises 6)Dynamic exercises

1)elongation of the muscles 2)contraction of the muscles 3)eccentric phase 4)concentric phase 5)exercises that involve contraction 6)exercises that involve movement

Put the following in the correct order. In what order should we structure an exercise session for optimal safety, performance and flexibility?

1)perform general warm up 2)perform dynamic stretches 3)engage in the exercise bout 4)Engage in a cool down to lower heart rate and respiration but keep muscles warm 5)perform static stretches

How long should we hold a static stretch?

10-30 seconds and repeat for a total of 60 seconds per stretch

How often should we engage in stretching exercises?

2-3 days per week, preferably every day