personal fitness review

Juan has been really limiting his calories hoping to lose weight quickly. He figures as long as he drinks a lot of water, the impact on his body will not be that bad. However, after a week of eating as little as possible, he has actually gained two pounds. What BEST explains why this happened?

His body is holding onto calories because of his low calorie intake.

Why is it particularly important to talk to your doctor before starting an exercise program if you have a preexisting condition?

To be sure that you are not at higher risk for injury with some activities.

Leilani has struggled with body distortion for a while. She is so unhappy with how she imagines that she looks that she does not even want to leave the house or hang out with her friends. In fact, if she can avoid being in public, she does. She just wants to stay in her room. What is the BEST description of the effect that her body distortion is having?

depression

If you are not exercising, you are not burning calories.

false

Henrietta has been exercising for a while but has not had any real goals or intention behind her activity. She decides to create a five-day program for overall fitness that will include different types of exercise. What would be the MOST appropriate amount of time to include for stretching in her program?

15 minutes a day

Esther wants to lose some weight and has heard that counting calories is a good way to go. She is really a fan of junk food, so she has decided that as long as she stays in the right calories range and drinks a lot of water, it does not matter what she eats. What is the BEST response to Esther?

Calories are not the only factor; nutrients should be considered.

Otto is a football player and is working on getting in shape for the season. As a result, he is working out several times a day. He has heard that low or no-carb diets can be good for weight loss. What is the BEST advice for Otto?

Carbohydrates fuel the body, so this is not the best idea.

Armando has been playing tennis for a few months. He appreciates the workout and, thanks to lessons, is getting much better. His series of lessons is coming to an end, so it is a good time for him to reflect on his experience. What kinds of questions should he ask himself?

Does he really enjoy it and does he have any future goals?

How does understanding the role of dopamine help explain why exercise becomes easier once you have done it for a while?

Exercise produces dopamine, which makes you feel better and want to exercise.

Rachel is a fitness instructor in a senior living community, so the population is over 55. On the whole, they are very active, and her fitness classes are quite popular. Rachel is always sure to include a lot of balance exercises into her classes. Which BEST explains why she does this?

Falls are particularly dangerous for older people.

Oliver is on a hockey team and playing in a game where the other team is really rude. They are actively heckling other players, making rude comments and gestures, and getting away with violating rules without getting called by the referee. When the game is over, Oliver's team has won 12-3. How should he handle the final handshake at the end of the game?

He should be polite and respectful to all.

Gigi used to do a lot of yoga, so she had great range of motion. However, she has not been able to exercise for several months and is planning on getting back into yoga. What range of motion should she expect in her first yoga class back after such a long break?

She has probably lost some of her range of motion.

Andrea worries a lot about her appearance. One day, she realized that she spends far too much of her life trying to get the perfect selfie and vowed to find other things to focus on. She joined a hiking club at her school and finds that she is making new friends and getting to explore new areas in her region. What is the BEST advice for Andrea?

She is doing a great job and these actions will improve her sense of self.

Mariah has been running track. Since she is new to the team, she has been losing weight. Her coach is starting to be concerned because she is looking a little thin. What is the BEST advice for Mariah?

She is exercising a lot so she needs to consume more calories.

Jorge and Pablo are brothers who grew up together. Their parents raised them to value education but leave it to them to complete their assignments and make their own choices since they are now in high school. Jorge has always worked hard in school and done really well, taking every opportunity to excel. Pablo has never thought that school was that interesting and tends to do just enough work to get by since grades don't really matter much to him. Which of the following is likely TRUE?

Jorge is intrinsically motivated to do well.

There are a lot of factors that determine body composition. Generally, people accept and live with their height, accepting it as just part of who they are. Why does the same attitude not apply to weight?

There are several variables that determine weight.

The internet is one of the main sources of media for many people and has created a new way for people to present an enhanced version of themselves through avatars. Which statement BEST explains the body image statement this makes?

These enhanced figures can suggest that regular bodies are inadequate.

Sofia has heard that buying vitamins is a waste of money because the body cannot store them. What is the BEST response to this statement?

This is more true of water-soluble vitamins than fat-soluble vitamins.

Shondra has decided to become a vegetarian. She just cut meat out of her diet, so her body is still adjusting. For the past day or two she is always hungry and is having trouble focusing. What is her body MOST likely adjusting to in this situation?

a decrease in protein

Derrick keeps meaning to start exercising but he works and goes to school full time, so his schedule is really packed. He keeps saying that he will start next week or after he finishes a major project, but then something else comes up. What is Derrick struggling with?

activation

Mario had been hoping to get a scholarship to college based on his basketball skills. He has been on the varsity team since sophomore year, but he injured his knee the summer between junior and senior year. His doctor says that there is a good chance he will be able to play his senior year, but it depends on how his recovery goes. Now all he can do is think about what will happen if he does not recover and how that might impact his future. Sometimes this keeps him up at night worrying. What is Mario experiencing?

anxiety

Laquita is a competitive diver. She made it to the semi-final round of Olympic tryouts but did not make the team. How should she interpret this loss?

as a sign that she is an exceptional athlete with a great deal of potential

Dario knows that he needs to pay more attention to hydration. He has tennis practice after school, and he is wondering when he should start drinking water to stay hydrated for practice. When should he begin?

at the end of lunch

Ancient Greek history shows that winning at any cost was always the goal of sports.

false

Body image issues only impact mental health.

false

Alison had been drinking a lot of alcohol for the past few months. She has been going through some stressful times and finds that wine helps her relax. Although she only drinks in the evening, she is finding that she is struggling to learn a new computer program at work. She does not think that there can be any connection between her drinking and this issue because she never drinks during the day. What is the BEST response to Alison?

Long-term alcohol use can reduce brain function, so there could be a connection.

Which BEST explains "the mind is the strongest organ in the body"?

Mental focus can push you to accomplish goals.

Which is the BEST description of the role of glucose in the body?

It is food converted into fuel.

The region where a community lives can shape many aspects of the body. For instance, darker skin is common in tropical regions and those who live in exceptionally cold regions tend to have larger bodies. What does this suggest about body image in these regions before Western influence?

Body image would better reflect what people in the region look like.

Phan is a minor league baseball player. He just had a good workout lifting weights and is planning to go to the bar and have a few drinks with his friends to unwind. He figures that since he just worked out, it is okay if he consumes a little alcohol. What is the BEST response to Phan?

Consuming alcohol can undo many of the positive results of his workout.

Wilhelmina does 10 minutes of abdominal exercise at the end of every workout, no matter what kind of exercise she is doing. Which BEST explains why she would do this?

Core work is important and can be done daily.

Gerard has grown a lot lately and feels rather uncomfortable in his body. Nothing seems to fit right, and he is kind of clumsy. Everyone just seems to be more comfortable in their own skin and doing better than he is. What kind of body image issue is Gerard experiencing?

unease

Rhea is a high school gymnast, and she is really inspired by Simone Biles. Rhea really admires her skill and dedication. However, her friend tells her that she should pick a more realistic role model since Simone Biles is an exceptional athlete and few gymnasts in the world will ever be that good. What is the BEST advice for Rhea?

If Rhea is inspired and not too focused on comparing abilities, Biles is a good role model.

Hannah is working on her ROM, and she is surprised to discover that she is much more flexible on her left side than her right. She wonders if she should be concerned about this. What is the BEST response to Hannah?

It is common, and she should work a little harder on her right side.

Gina is on her high school crew team. Unfortunately, she injured her shoulder her senior year and has to sit out the rest of the season. She still goes to practice, but she is just not enjoying watching her teammates. Her coach is trying to include her as much as possible and finding ways that she can support the team, but she is just not enjoying it. What is the BEST response to Gina?

It is normal for her to be discouraged and her feelings are understandable.

Elon knows that intensity is really important when training for a specific event. He has set a rigorous schedule for a track and field event where he will be competing in the shot put. He has gotten the flu and been really sick for a few days, but this is his first day back. What is the BEST strategy for him to get back on track?

Spend a few days getting back up to where he was and then get back on schedule.

When it comes to women's clothing, most models wear a very small size, like a 2. But the average American woman is a size 14. How does this difference contribute to body image perceptions?

Most women will not look like models in the same clothes, so they think there is something wrong with their bodies.

Andrea has been playing soccer as long as she can remember. She is really good, so she has been on all-star teams, traveling teams, varsity teams, etc. Due to an ankle injury, she is stuck at home for a few weeks. She can binge the latest series that everyone is watching, spend more time with her friends, and just not feel as overwhelmed as she did when she was competing all of the time. Her parents are really worried that she seems to have suddenly lost interest in the sport she was so passionate about. Should they be concerned?

No, athletes often feel relief when they are forced to stop for a while.

Naveed usually runs for an hour every day. However, today he is especially busy and only has 30 minutes, but he figures a short run is better than no run. Should he skip his warm-up so that he can get more intense exercise in? checkCorrect

No, he is risking injury if he skips the warm-up.

Joshua is on the crew team. His team is hoping to make it to nationals. He gets invited on a trip that would have him out of town for a week right before the national competition. Should he take the invitation to travel?

No, he will definitely lose a little ability, and it is a crucial time.

Talia, a trail guide, will be leading a group of people whose ages range from young children to older adults. She is in charge of making sure that the water stations have enough for everyone. What factors does she need to consider to make sure she has enough water?

She needs to think about their age, size, and gender. close

Pauline is hoping to lose weight so she is going to eliminate all fats from her diet and stick strictly to fruits and vegetables. What is the BEST advice for Pauline?

She should include a small amount of fat in her diet.

Fiona has met her goal of exercising 150 minutes a week. She has kept it up for six months and is sure that it is now solidly part of her weekly routine. Since she feels successful, she does not think that she needs to reflect. What is the BEST advice for Fiona?

She should reflect and see if there is anything she can improve on.

Tonya has been working a lot and has not been able to maintain healthy habits, like diet and exercise, as well as she normally does. This has meant a lot of late nights and eating take-out instead of preparing meals herself. What is the likely result of this change in behavior?

She will probably gain a little weight.

Hiro has a healthy diet, but he also has a very intense schedule. He is working on several products, so he often finds himself working late into the night. He knows that he does not get enough sleep and is often exhausted. He figures as long as he goes on a run a few times a week and eats well, it does not matter. What is the BEST advice for Hiro?

Sleep is a really important part of balance, so he needs more sleep.

Talulah has noticed that she is losing much of her flexibility. She was not very active and now she has a job where she is sitting at a desk all day. She is going to meet with a personal trainer. Which BEST explains why it is important that her trainer know this?

So he can incorporate exercises that help her reach her specific goal.

Kai wants to get in shape for basketball season. He has heard that weight loss supplements can really help. He knows that he should probably talk to his doctor, but he does not think that anything sold at a nutrition store can be bad for him. What is the BEST advice for Kai?

Supplements can be harmful, so he should check with his doctor before using any.

Guadalupe was a star on the softball team before her injury. Now she is frustrated because she was supposed to spend her summer building skills at softball camp but had to cancel all of these plans. She feels stuck at home and can't stop thinking about how everyone else is getting better while she is stuck on the couch. What is the BEST explanation for Guadalupe's feelings?

The lack of endorphins and circumstances are causing depression.

Which BEST explains the difference between vitamins and minerals?

Vitamins keep the body healthy and minerals build strong bone.

Riley has bought a 10- class pass for a local yoga studio. She is coming to the end of her classes and has decided that it is just not for her. While she liked parts of it, she was not looking forward to the classes and had to force herself to go. Is this the kind of reflection that she should engage in?

Yes, it can help her set and define future fitness goals.

Todd knows that he should exercise, but he just cannot bring himself to do it. Every day he tells himself that he will go for a walk or play some basketball, but he finds himself fooling around on his phone and then the afternoon is gone. What does Todd lack?

motivation

Annalisa had a pretty good body image until she had to transfer high schools. The students at her new high school are much more conscious about their appearance and generally dress up more than they did at her previous high school. Annalisa just thinks that she looks sloppy most of the time, and she did not feel that way at her old school. What is this an example of?

outside pressure

Which BEST explains why serious athletes depend on specificity in their training?

to build the muscles specific to their sport

Aerobic exercise is one of the foundations of a good fitness program.

true

If it is hot, you need to drink more water than you usually would.

true

It is common to struggle to maintain a fitness regime.

true

Proper upkeep for your body depends on the specifics of your body composition.

true

Supplements are not usually necessary if you have a healthy diet.

true

When training for a specific event, you should adjust your schedule to allow for more intense training.

true

Sai really enjoys tennis and has decided that he wants to take it more seriously and try out for the tennis team. He knows that he needs to look at an overall exercise plan that includes strength training. How many times a week should he work that into his training if he is already playing tennis five days a week?

two days a week