PHED 1164 Final Review
75% of Americans are either overweight or obese.
True
ATP is required for you to be able to live and exercise.
True
Age is a contributing factor to flexibility?
True
All STD's are 100% preventable.
True
Curl-ups on a "swiss" ball are very hard on the discs in the back
True
Exercise accentuates weight loss while on a negative calorie diet.
True
Exercise is the second most component of weight control
True
Functionally, the job of the abdominals is to stop motion, not create motion
True
Health is characterized by a complete state of well-being.
True
Inactivity for even a few days reverses your cardio respiratory gains.
True
The concept of periodization provides a theoretical training model that organizes the manipulation of the training variables for a specific period of time.
True
You can be too flexible?
True
You should seek medical clearance if you answered yes to any of the PAR-Q questions.
True
To successfully control your weight you must
all of the above
Excessive sitting can result in:
all the above
Trans fat is
all the above
Which of the following is not a starch?
apple
What affects your body weight?
diet, heredity, exercise
The main function of minerals is to
help regulate body functions
Which of the following is not a benefit of flexibility training?
increases strength when used after the warm-up
A plank is an example of a _________ contraction
isometric
The main elements in amino acids are
nitrogen, oxygen, carbon, and hydrogen
The amino acids that our body makes are called
non-essential
Which method of stretching is acceptable to do after the warm-up and before the workout?
not static
What is the most critical public health problem for the 21st century?
obesity
How many people die a year as a result of poor diet and lack of physical activity?
over 650,000
All of the following foods have a high glycemic index except?
peaches
The main function of vitamins is to
promote specific chemical reactions in the cells
The most common method of stretching is:
static
The main function of carbohydrates is to
supplies energy during exercise
What is the easiest way to tell if you are drinking enough water?
the color of your urine
Regarding an eccentric muscle contraction:
the length of the muscle lengthens
Regarding an isometric muscle contraction:
the length of the muscle stays the same
What is the recommended number of steps that you should take each day? Question options:
10,000
To calculate your basal metabolic rate women multiply their body weight by ________ and men multiply by ______.
10,11
The recommended repetition range is ______ to improve strength in middle-aged and older individuals
10-15 reps
To improve strength and power, _______ sets are recommended
2-4
The formula to determine your estimated max heart:
207 - (Age x 0.7)
What percent of Americans will acquire an STD?
25%
The most effective frequency of stretching is:
3-4 days-wk
How many minutes should you perform cardio exercise if you want to maintain health:
30 - 45 Sec
How often during the week do you need to exercise for health benefits?
30-45 min. /3-5 days
Which of the following is not considered a part of Tabata training:
30-60 seconds of high intensity exercise followed by 15-30 seconds of rest
Each pound of fat represents ____________ calories.
3500
Each gram of carbohydrate provides the human body with how many calories?
4
How many minutes should you perform cardiovascular exercise if you want to lose weight?
45-60 Min
How many times a week should you exercise if you want to lose weight
5-7
Water makes up __________ percent of the body weight.
50-70
What resting heart rate is considered good?
60-69
A novice lifter should train at what percentage of 1-RM?
60-70%
The THR intensity zone you should exercise in if you want to maintain health
60-85%
What THR intensity zone is considered vigorous intensity:
60-89%
Each gram of fat provides the human body with how many calories?
9
Hyperextension is
A joint extended beyond the normal range of motion
Energy drinks are known to cause.
All of the above
The most common cancers are?
All of the above
Why do most people not eat right?
All of the above
Hyperflexion is
Bending a joint more than normal. Closing the angle at the joint
Which of the following is not considered cardiovascular exercise:
Billards (pool)
One of the following is not one of the dimensions of wellness:
Biological
The amount of heat needed to raise one gram of water one degree Celsius is a
Calorie
Which 3 nutrients provide energy (calories) for the body?
Carbohydrates, fat, & protein
Impingement Syndrome is
Caused by rubbing of the supraspinatus against the acromion
Which of the following NOT a health related component.
Coordination
According to iEMG, a good exercise choice for the Pectoralis Major (chest) would be:
Decline dumbbell bench presses
Which of the following is not a beneficial weight management tip?
Eat only fruits and vegetables
Which of the following can cause a posterior bulging disc in the lumbar spine?
Excessive forward spinal flexion
The best way to prevent low back pain is to
Exercise your core, correct posture, lift heavy objects correctly, and improve overall health.
Aerobic exercise does not require oxygen to produce ATP.
False
Aerobic, strength, and flexibility are the order in which you must complete your workout to see the most positive change.
False
Anaerobic exercise does require oxygen to produce ATP.
False
Exercise is a type of physical activity that is not planned or structured, and uses repetitive bodily movements with the intent to improve a component of Health.
False
Fartlek training is defined as periods of slow running with longer periods of water breaks
False
Fiber is a carbohydrate that is digested by the body.
False
For you to manage your weight long term you do not have to modify your behaviors.
False
Genetically modified organisms (GMOs) are considered safe by most developed nations.
False
Hyperflexion of the knee or neck is a safe way to increase range of motion
False
When starting an exercise program, you should start with a short duration with high intensity and gradually increase the minutes and intensity to avoid undue fatigue and exercise-related injuries.
False
You must exercise in the morning to receive positive benefits.
False
You need a pre-workout supplement.
False
The following exercise doesn't put excessive stress on the lumbar spine (lower back)
Feet on Bench Dumbbell Chest Press
Which one of the following is not a component of skill?
Flexibility
When a muscle has too much tension, this causes it to relax:
GTO
The current fad diets of low carbohydrate/ high proteins can lead to.
Heart disease
The primary mover while performing a leg lift is
Hip Flexors
In order for you to have success with your fitness and wellness goals an individual should include all of the following except:
Include the 6 dimensions of skill related fitness
Which of the following is possible if the shoulder press is performed with the bar behind the head?
Increased risk of shoulder injury
When a muscle experiences hypertrophy, it gets ______
Larger
When a muscle stretches too fast, this causes it to contract:
Muscle Spindle
When seeking a qualified personal trainer, the most respected certifications are.
NSCA, ACE, NSCA, and ACSM
If you are pregnant you can jog as your workout.
Only if you were jogging before you became pregnant.
Specificity of Training
Only the muscles trained will adapt and change in response to a given exercise
Which of the following is the most effective method of stretching for increasing ROM?
PNF
All of the following are benefits of health related fitness except:
Reduces resting metabolic rate
Which of the following is not a benefit of Functional Training
Requires a gym membership
Which of the following exercises is most likely to cause impingement syndrome
Shoulder Lateral Raise
The following are all types of flexibility techniques
Static, ballistic, dynamic, PNF
In order to reach your health and wellness goals you must include all of the following except:
Stress Management
The main function of fat is to
Supply energy at rest
Leg lifts/throws are contraindicated because _____________.
The hip flexors are recruited placing compressive forces on intervertebral discs
This form of stretching is characterized by its rapid, jerky movement:
ballistic
A good exercise prescription should include the following:
All the above
Benefits of resistance training include:
All the above
Cardiac Output is:
Amount of blood pumped by the heart in one minute of time.
Stroke Volume is:
Amount of blood pumped in one heart beat
Hypokinetic diseases are related to a poor immune system and low resting metabolic rate.
False
If you are trying to gain weight it is not necessary to do any cardiovascular exercise.
False
If you have a body mass index greater than 20% you are considered overweight.
False
Instagram and YouTube are always a reliable place to get training tips.
False
Malignant tumors are tumors that are not cancerous.
False
I can use the LSC-Cy Fair fitness center free as long as I am a current student.
True
Normal blood pressure is characterized as systolic under 120 and diastolic under 80.
True
Periodization is the best way to get training results
True
Physical activity is any bodily movement produced by skeletal muscles and produces health benefits.
True
Probiotics are the good bacteria in your stomach.
True
Wellness is defined as:
constant and deliberate effort to stay healthy and achieve the highest potential of well-being
A warmer muscle has a decreased ROM
false
If the caloric intake is too low the body will?
slow the metabolic rate
When a muscle experiences atrophy, it gets ______
smaller
Which is the definition of elasticity?
the ability to return to original resting length after passive stretch
Regarding a concentric muscle contraction:
the length of the muscle shortens
Fat that is solid at room temperature is:
trans fat & saturated fat
VO2max is the amount of oxygen the body is able to utilize per minute of physical activity.
True
Recovery Time is:
Amount of time for the body to return to resting levels after exercise.
Repetitive Microtrauma is:
An injury which results from chronic repetitive motions that violate the integrity of our joints
It's beneficial to do weighted squats and deadlifts every day?
False
Muscle will turn to fat when not used
False
Once you lose weight, you will not have to be committed to your physical fitness or healthy diet anymore.
False
Overweight and obese are the same thing.
False
Personal Trainers are required by state law to by certified.
False
Risk factors are lifestyle and genetic variable that may lead to disease or death, and one that is not modifiable is Obesity
False
Stage 2 High Blood Pressure is characterized by having diastolic pressure over 140 and systolic pressure over 80.
False
Strength training does not help increase lean body mass.
False
VO2max is also known as submaximal oxygen uptake.
False
An activity tracker is an electronic device that has an accelerometer that tracks footsteps, calories, heart rate and quality of sleep.
True
Cancer is the abnormal. Uncontrolled growth of cells, which left untreated, will ultimately cause death.
True
Cardiovascular Endurance is the measure of how the lungs, heart and muscles work together during aerobic exercise. Question options:
True
Coconut water is a great source of electrolytes.
True
Compressive forces on the spine for an isometric side bridge are within the U.S. National Institute for Occupational Safety and Health guidelines
True
Range of Motion (ROM) is the ability to change directions rapidly.
True
Sedentary Death Syndrome (SeDS) are deaths that are attributed to a lack of regular physical activity.
True
Some exercises should be used with caution or not used at all because they are "high risk" exercises
True
There are safe alternatives for most "bad" exercises.
True
There's no such thing as an ideal abdominal exercise for everybody
True
Tight hip flexors can contribute to gluteal amnesia?
True
To lose weight you must burn more calories than you consume.
True
According to The U.S. National Institute for Occupational Safety and Health
Any compressive force above 3,300 newtons is unsafe
Lat Pulldowns behind the neck
Are potentially dangerous for the shoulders
Which is the definition of hyperlaxity?
allows the joints to achieve a ROM that exceeds the normal range of motion
Which is the definition of plasticity?
the tendency to assume a new and greater length after passive stretch
We do not get calories from vitamins, minerals, and water.
True
The ideal workout routing would be performed in the following order:
warm-up, workout, cool-down, stretch
Progressive Overload Question options:
As adaption occurs, an increase in the stimulus is necessary
The following are phases of Periodization
Anatomical Adaptation, Hypertrophy, Maximum Strength, Power
SMART goal includes all of the following except
Attainable
What affects the ROM around a given joint?
all the above
