Wellness Exam 1 Chapters 1-5 and Spiritual Wellness (Yingling)

When stretching, you should hold each stretch for A) at least 10 seconds. B) at least a minute. C) at least 5 seconds. D) at least 30 seconds.

A) at least 10 seconds

The maintenance of equilibrium is A) balance. B) strength. C) power. D) endurance.

A) balance.

Small hairlike projections in the respiratory tract that filter out unwanted particles are called A) cilia. B) capillaries. C) mucus. D) alveoli.

A) cilia

Stretching that involves mimicking movements performed in a workout or sports activity is known as A) dynamic stretching. B) static stretching. C) ballistic stretching. D) PNF stretching.

A) dynamic stretching

A person with an internal locus of control A) has a high level of self-efficacy. B) is less successful in achieving a behavioral goal. C) is motivated only when encouraged by someone else. D) attributes relapse to environmental conditions.

A) has a high level of self-efficacy.

Benefits of regular stretching include A) improved balance. B) improved endurance. C) improved agility. D) improved muscle strength.

A) improved balance

A disadvantage of ballistic stretching is that it A) is less effective at increasing static flexibility B) decreases dynamic flexibility. C) requires a partner to help you stretch. D) is not effective for trained athletes.

A) is less effective at increasing static flexibility

What is the most logical order of exercises in a weight training circuit? A) multijoint exercises, single-joint exercises, core exercises B) multijoint exercises, core exercises, single-joint exercises C) single-joint exercises, multijoint exercises, core exercises D) core exercises, multijoint exercises, single-joint exercises

A) multijoint exercises, single-joint exercises, core exercises

The stage of the transtheoretical model in which a person does not acknowledge a need to change a behavior is A) precontemplation. B) termination. C) contemplation. D) maintenance.

A) precontemplation.

The outer layer of the joint capsule A) provides reinforcing structure. B) connects bone to bone. C) lubricates the joint. D) cushions the ends of bones.

A) provides reinforcing structure

The time between a stimulus and response is A) reaction time. B) power. C) speed. D) agility.

A) reaction time

A step-by-step process of making a series of small changes is known as which of the following? A) shaping B) countering C) modeling D) visualization

A) shaping

The ________ phase of a cardiorespiratory program is a period of adjustment to your weekly routine that lasts from 2 to 4 weeks. A) start-up B) preparation C) improvement D) maintenance

A) start-up

The ventricles contract and pump blood out of the heart during the ________ phase of the heart cycle. A) systolic B) venous C) peristolic D) diastolic

A) systolic

Muscular strength is defined as A) the ability of a muscle to contract with maximal force. B) the ability of the musculoskeletal system to perform daily activities without undue fatigue. C) the ability to contract a muscle repeatedly over an extended period of time. D) the ability to move the limbs through their full range of motion.

A) the ability of a muscle to contract with maximal force

The left ventricle pumps blood to A) the systemic circulation. B) the pulmonary circulation. C) the right ventricle. D) the atria.

A) the systemic circulation

__________ barriers to physical activity include personal and physical factors affecting exercise participation. A) Psychological B) Personal C) Physiological D) Environmental

B) Personal

The number-one killer in terms of diseases is A) AIDS B) cardiovascular disease C) malaria D) cancer

B) cardiovascular disease

The number one killer in the United States among adults of all ages is A) chronic lower respiratory disease. B) cardiovascular disease. C) diabetes. D) HIV.

B) cardiovascular disease.

Which of the following characteristics is the best evidence of a qualified personal trainer? A) 5 years of experience B) certified by a nationally recognized organization C) trains local athletes D) has a fit body

B) certified by a nationally recognized organization

Learning a second language is most likely to improve ________ wellness. A) physical B) intellectual C) emotional D) spiritual

B) intellectual

A common overuse injury is A) shoulder dislocation. B) ligament sprains. C) frequent bruising. D) plantar fasciitis.

B) ligament sprains

Shaping is defined as A) following a plan of action. B) making a series of small changes. C) controlling the environment. D) substituting a healthy behavior for an unhealthy behavior.

B) making a series of small changes.

The "m" in the "SMART" system for setting goals stands for which of the following? A) manageable B) measurable C) mandatory D) memorable

B) measurable

Research has shown that ________ decreases a person's risk for chronic disease. A) physical inactivity B) physical activity C) smoking D) high caloric intake

B) physical activity

When performing range-of-motion exercises, your movements should be ________ and ________. A) forceful; repetitive B) relaxed; controlled C) fast; purposeful D) slow; powerful

B) relaxed; controlled

A martial art that involves slow-moving, smooth, continuous postures or forms is known as A) Pilates B) tai chi C) yoga D) karate

B) tai chi

Muscles responsible for keeping your spine upright while moving are known as A) hip extensor muscles. B) trunk extensor muscles. C) trunk flexor muscles. D) hip flexor muscles.

B) trunk extensor muscles

When a person pictures himself succeeding in achieving a goal, he is using A) countering. B) visualization C) shaping. D) modeling.

B) visualization

A client with arthritis asks whether weight training would be safe and beneficial for him. How should you respond? A) Weight training decreases pain in those with arthritis, but it also decreases mobility. B) Weight training is safe and beneficial for those with arthritis in some respects, but it increases pain. C) Weight training can decrease pain and increase mobility in those with arthritis. D) Noweight training is not safe for those with arthritis.

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

Disk herniation is A) hardening of the intervertebral disk. B) a temporary compression of the intervertebral disk. C) a permanent bulge of the intervertebral disk out of the normal space. D) a degeneration of the intervertebral disk

C) a permanent bulge of the intervertebral disk out of the normal space

The acronym FITT stands for A) fitness, inertia, training, and toning. B) free weights, isolated exercises, traditional, training. C) frequency, intensity, time, and type. D) fast, isolated, trunk, and triceps.

C) frequency, intensity, time, and type.

The sit-and-reach test measures flexibility in the A) abdominal muscles. B) neck. C) hamstrings, lower back, and hips. D) knees

C) hamstrings, lower back, and hips

The three metabolic energy systems are A) immediate, stored, and delayed. B) stored, oxidative, and antioxidative. C) immediate, oxidative, and nonoxidative. D) nonoxidative, glycolytic, and anaerobic.

C) immediate, oxidative, and nonoxidative

Which of the following would be the most appropriate activity for a general warm-up? A) leg press B) dumbbell curls C) jogging D) squats

C) jogging

A physically fit person is best defined as someone who A) is a highly skilled athlete. B) has optimal wellness in all dimensions. C) performs moderate to vigorous physical activity daily without undue fatigue. D) has ideal body composition, flexibility, lung capacity, and muscular fitness levels.

C) performs moderate to vigorous physical activity daily without undue fatigue.

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

C) power

Resistance training intensity is usually measured by A) the heart rate during lifts. B) the speed with which you lift the weights. C) the amount of weight lifted. D) the size of the muscles when contracted during activity.

C) the amount of weight lifted.

An eccentric contraction occurs when A) a muscle contracts without changing length. B) a muscle shortens as it contracts. C) a muscle contracts with constant tension. D) a muscle lengthens as it contracts

D) a muscle lengthens as it contracts

Training that involves continuous activity sustained for 20 or more minutes is known as A) anaerobic training. B) cross-training. C) interval training. D) aerobic training.

D) aerobic training.

The five health-related components of physical fitness are A) cardiorespiratory endurance, muscular strength, muscular endurance, agility, flexibility. B) muscular endurance, muscular strength, flexibility, coordination, body composition. C) cardiorespiratory endurance, muscular strength, agility, balance, flexibility. D) cardiorespiratory endurance, muscular strength, muscular endurance, flexibility, body composition.

D) cardiorespiratory endurance, muscular strength, muscular endurance, flexibility, body composition.

Which of the following is a purpose of the exercise warm-up? A) increase lean mass B) decrease blood flow C) decrease body temperature D) increase muscle elasticity

D) increase muscle elasticity

A muscle contraction with no change in muscle length is A) isokinetic. B) eccentric. C) isotonic. D) isometric

D) isometric

The right ventricle pumps blood through the ________ to the lungs. A) left atria B) aorta C) capillaries D) pulmonary artery

D) pulmonary artery

Which is an advantage of using machine weights for resistance training instead of free weights? A) allows your body to move through its natural range of motion B) requires and promotes development of more muscle control C) incorporates balance and movement patterns that are closer to sport movement patterns D) safe and less intimidating for beginners

D) safe and less intimidating for beginners

A series of bones that connect the upper body and lower body skeleton is called A) femur B) thoracic spine. C) intervertebral disks. D) spinal column

D) spinal column

During the specific cool-down, you should A) perform a less vigorous form of the activity done during your workout. B) try to lower your body temperature quickly. C) keep the heart rate elevated as much as possible. D) stretch the muscle groups worked during the activity.

D) stretch the muscle groups worked during the activity

A change in the body that occurs as a result of exercise training is known as A) metabolic equivalent. B) overload. C) homeostasis. D) training effect.

D) training effect

Type I muscle fibers (slow-twitch) A) are easily fatigable. B) generate greater levels of muscular power than type II fibers. C) contract rapidly. D) utilize oxygen to contract.

D) utilize oxygen to contract

The lower chambers of the heart are called A) aortas. B) capillaries. C) atria. D) ventricles.

D) ventricles