Cumulative Exam : Health and Wellness

Which statement about diet and resistance training is false?

Fat is an important energy source during anaerobic resistance training.

Which of the following is a strategy to help move a person from the action stage of behavior to the maintenance stage?

Focus on goals, both short and long term, and set new goals as the old ones are achieved.

Which of the following was not listed as a possible mechanism for explaining how activity and training affect mental health?

It provides a sense of mastery over others.

Which of the following is NOT considered to be a consequence of sweating?

Lactic acid may be sweated off.

Which of the following steps in the production of energy for muscular contraction is false?

Nerve impulses directly trigger splitting of ATP to provide energy.

Which of the following statements about physical activity and heart attacks is false?

Ninety percent of heart attacks are associated with physical activity; 10 percent are not.

Which of the following statements about rhabdomyolysis is false?

One of the main risk factors is high fitness.

What should a person do when the rate of strength improvement decreases or levels off during a strength-training program?

Take it easy for 1 or 2 weeks (at less than 10RM) and then resume strength training to reach a higher plateau.

Which statement about lower back health is true?

The main cause of lower back pain in athletes, especially runners, is tight hamstring muscles.

Using the most common estimate of maximal heart rate, the maximal heart rate for a 40-year-old recreationally (normal) active person would be _______ beats per minute.

180

In 1960, nearly 70 percent of adult Americans worked in occupations that required physical labor. Today that number is less than ____ percent.

30

The U.S. Centers for Disease Control and Prevention (CDC) and the American College of Sports Medicine (ACSM) reported that as many as _______________ lives are lost annually because of physical inactivity and poor eating habits.

300,000

Resting metabolic rate is about

72 calories per hour

Which statement about training is true?

Abrupt cessation of vigorous activity leads to pooling of the blood, sluggish circulation, and slow removal of waste products. It may also contribute to cramping, soreness, or more serious problems.

In 2008 the U.S. Department of Health and Human Services published revised guidelines, Physical Activity Guidelines for Americans. The substantial health benefits gained by doing physical activity can be achieved by following all but which of the recommendations?

Adults should also do muscle-strengthening activities that involve all major muscle groups performed 5 or more days per week.

Which statement is true about aerobic training and the endocrine system?

Aerobic training causes increased sensitivity to certain hormones.

Which statement about the heart and circulation is false?

Cardiac output is the amount of blood in liters pumped by each beat of the heart.

Which statement about lactate threshold is correct?

Exercise over the second lactate threshold (LT2) cannot be sustained for long.

Which statement about delayed-onset muscle soreness (DOMS) is correct?

The soreness is likely due to muscular and connective tissue damage.

Which of the following is correct about muscular fitness adaptations?

The tension required to develop strength seems to be above two-thirds of the maximal force of the muscle.

Which of the following statements about sex and muscular fitness is false?

To compensate for body size, female muscular force is about 4 to 6 kilograms per square centimeter of muscle girth, while men average 3 to 5 kilograms per square centimeter of muscle girth.

Which of the following about the current American diet, compared to that of our ancestors, is incorrect?

We consume more complex carbohydrates.

Why do you think Americans have not adopted the active life, even when we know that the benefits include feeling better, a healthier and longer life, better brain function, higher self-esteem and self-efficacy and even better earning power?

We don't understand the psychology of behavior change or understand the concept of meaningful physical activity. (Many answers are possible.)

The body's temperature-regulating mechanism consists of four systems. Which of the following is NOT one of those systems?

a central cardio (heart) control system that increases heart rate to warm the body and decrease heart rate to cool the body

Which of the following definitions is false?

absolute intensity (of physical activity): the percent of aerobic power utilized during exercise, usually expressed as percent of maximal heart rate or percent of

The status of exercise behavior model (SOEB) includes six stages of change. Which of the following is out of sequence in this list?

adoption

Which of the following terms was once obscure but is now commonplace?

all of these couch potato obesity sedentary lifestyle

Which of the following types of cancer is known to be reduced by exercise?

colon cancer

Which of the following is not a benefit of exercise conferred on the heart?

decreased heart (cardiac) stroke volume

Regular physical activity has been shown to improve all of the metabolic mechanisms below except

decreased uptake of glucose into muscles

Which statement about goal setting is false?

easier goals get better results than challenging ones

Researchers at the Human Population Laboratory of the California Department of Health have studied the relationship of health to various behaviors or habits. Health and longevity are associated with all of the following except

eating multiple small meals a day (i.e. snacking frequently)

Type T is a personality type that describes people who are hooked on_______________.

excitement

As exercise intensity increases, we move from reliance on carbohydrate during low-intensity exercise to an increasing use of fat at higher intensities of effort.

false

As we go from a walk to a jog to a run we sequentially recruit SO, FG, and then FOG fibers to help us go faster. true or false

false

Clo units are a measure of heat loss.

false

Continuing to run, in spite of an injury, is a sign of a positive addiction. true or false

false

During later stages of hypothermia, you lose control of your hands, walking becomes clumsy, and you want to lie down and rest. At this point you need to lie down to conserve energy.

false

Epidemiologists study individuals to determine relationships between behaviors such as physical activity and the incidence of certain diseases. true or false

false

Exercise decreases fibrinolysis, the process of breaking down clots. true or false

false

Exercise duration and intensity go hand in hand; an increase in one requires an increase in the other.

false

Exercise program dropout rates range from 60 percent to more than 90 percent. true or false

false

Extrinsic or externally directed goals are more effective in long-term motivation and adherence to exercise than intrinsic motivation.

false

Fat is the most efficient way to store energy, with 5 calories per gram versus the 4 and 3 calories for carbohydrate and protein, respectively. true or false

false

Health benefits depend on the mode of the exercise you select. When Dr. Michael Pollock evaluated sedentary middle-aged men who trained for 20 weeks, all using the same intensity, duration, and frequency of exercise, walking was found to be superior to running and cycling.

false

If a male and a female have the same cross-sectional area of muscle, the male will be stronger true or false

false

If an athlete abruptly stops training, many of his muscle cells will turn to fat cells, especially if he continues to eat as much as he did when he was training.

false

If an individual is physically active, her health or longevity will not be affected by long periods of sitting in front of the TV, at the desk or computer, or driving in a car. true or false

false

In order to achieve health benefits, it is necessary to do vigorous physical activity. true or false

false

Light activities, such as standing, fidgeting, and slow walking, also burn calories and can have a positive effect on weight loss while also meeting the physical activity health guidelines. true or false

false

Low homocysteine and C-reactive protein values in the blood are associated with an increased risk of heart attack. true or false

false

Moderate physical activity seems to enhance the ability to fall into REM sleep without altering the time spent in deep sleep. true or false

false

Most of the process of heat acclimatization occurs after 2 or 3 days of work in a hot environment.

false

Muscular movement often occurs without input (neural connection) from the brain. true or false

false

Participation in high school or college sports protects the participant in later life from chronic disease. true or false

false

Periodization is another word for progression of training.

false

Physiology is the study of how organisms function during exercise. true or false

false

Protein is a major energy source during rest and exercise.

false

Regular, moderate activity is an ineffective method of coping with stress because the effect is short-lived. true or false

false

Research and empirical data have demonstrated that individuals are most successful meeting physical activity health guidelines employing methods that require moderate-intensity physical movement through scheduled gym time.

false

Resistance training and aerobic exercise have little effect on reducing state anxiety. true or false

false

The World Health Organization ranked the U.S. health care system number 1 in the world in 2000. true or false

false

The brain recruits fast-twitch fibers for low-force output and larger slow-twitch fibers when more force is required.

false

The cardiovascular system is the target of aerobic training. true or false

false

The most recent analysis indicated that untrained people can achieve maximal gains by training each muscle group two days a week, whereas trained people do best training on four days per week.

false

To improve strength, studies have confirmed the need for lifters to use a resistance that they cannot lift more than one or two times (1-2RM).

false

Weather barriers to physical activity can be overcome by just doing it. true or false

false

When athletes run too fast for their level of training, they may feel as though they have run out of wind. This sensation is a result of a shortage of oxygen in the lungs, triggering sensors that send distress signals to the brain.

false

Motivation includes all of the following except

genetics of behavior

Which characteristic best describes a slow-twitch muscle fiber?

good endurance

Which of the following would be an example of a process-oriented goal?

gradually increasing the distance you run until you can go 10 km

Which of the following is NOT a factor influencing aerobic fitness?

height

Metabolic syndrome, a clustering of metabolic abnormalities leading to high risk for diabetes and heart disease, includes all of the following except

high HDL cholesterol (greater than 40 milligrams)

A comprehensive review of training studies showed that maximal gains in aerobic fitness () were achieved with which of the following programs?

high intensity (90 percent of or 95 percent of maximal heart rate), a duration of 35 to 45 minutes, and a frequency of 4 times per week

Dr. Sallis studied the most common reasons that adults cite for not adopting more physically active lifestyles. His lists include all of the following except

high self-efficacy in regard to exercise

Which of the following prescriptions for muscular fitness is false?

hypertrophy or bodybuilding: 1-5 RM, 3 to 6 sets, 1 minute recovery, moderate speed

Which of the following statements about how exercise affects academic performance is not a benefit to youth and adolescents who participate in regular moderate and vigorous physical activity?

improved socialization

The biological effects of air pollution include all of the following except

increase in diabetes

Which of the following is a benefit of exercise?

increase in the ability to metabolize fat

The specific adaptations to muscular endurance training include all of the following except

increased fatigability of the muscle fiber with increased strength

Which of the following is NOT a major adaptation to strength training with high resistance, low repetitions?

increased inhibitions

Research on children has indicated that activity and participation in activity programs were associated with all of the following except

increased trait anxiety

Which of the following is a factor that influences one's intention to adopt a new behavior?

information

Which of the following hormones is known to lower blood glucose?

insulin

Which of the following is NOT a part of the exercise prescription to reduce anxiety?

intensity: vigorous, such as running

Sedentary behavior leads to increases in all of the following except

longevity

While the essential components of muscular fitness are strength, muscular endurance, and flexibility, muscular fitness also includes all of the following except

mitochondrial volume

Which of the following is NOT generally included in the training dose as a part of the overload prescription?

mode (type) of exercise

Which of the following is a major contractile protein in muscle fibers?

myosin

Which of the following is NOT one of the 15 principles of training listed in chapter 14?

overtraining

Three scales that rate perceived exertion scales were described in chapter 10 (table 10.2). Which of the following was NOT one of the scales?

perception of speed scale

Which of the following is an example of an intrinsic goal?

pleasure that comes with completion of a difficult task

Which of the following definitions or statements about power is false?

power = the ability to move an object

The treatment for swelling such as sprained ankles involves "RICES." What does this acronym stand for?

rest, ice, compression, elevation, stabilization

Which of the following is NOT a factor in flexibility?

sex

Morbidity is another word for ______________.

sickness or illness

The major risk factors for coronary heart disease include all of the following except

tobacco chewing

"See yourself as you would like to be, and you will move toward becoming that person" is a way of describing the use of visualization for behavior change. true or false

true

A previously sedentary person on an adequate diet, along with a muscular fitness program, can expect to increase strength 50 percent or more in 6 months.

true

Adding hydrogen to fatty acids may prolong shelf life but not human life. true or false

true

Aerobic metabolism is far more efficient than anaerobic metabolism, yielding 38 molecules of adenosine triphosphate (ATP), the high-energy compound that fuels muscular contractions, per molecule of glucose, versus only 2 molecules of ATP through anaerobic metabolism.

true

Aerobic training increases tidal volume during moderate exercise. true or false

true

Always work with a companion or spotter when using free weights.

true

Autopsy studies show that atherosclerosis is under way in some young adults, and recent surveys have confirmed the presence of CAD risk factors in children of all ages, especially when they are overweight. true or false

true

Both aerobic and muscular fitness contribute substantially to health. true or false

true

Evaluation of societies around the world have shown that individuals with a low-calorie diet, combined with regular activity and a productive and respected role in society, are likely to maintain better health and obtain a longer life. true or false

true

Exercise often increases the production of endorphins, morphine-like compounds produced in the brain, which can reduce pain and induce a sense of euphoria often termed runner's high. true or false

true

Fat is by far the most abundant source of available energy for human activity.

true

High-density cholesterol (HDL) of >60 mg/dL is considered desirable. true or false

true

If you use sweat glands a lot, they become more efficient.

true

Improvement will take place only in the muscle groups that you train.

true

In 2011, the U.S. Centers for Disease Control and Prevention reported that 72 percent of American adults were overweight, including 35 percent who are obese. true or false

true

In today's culture, most overweight or obese individuals rate themselves as being within acceptable norms. true or false

true

It requires less training to maintain fitness than it requires to achieve that level of fitness.

true

Most of us possess more strength than we are able to demonstrate.

true

Obesity, high blood glucose, elevated blood lipids, and high blood pressure are all risk factors for heart disease that are reduced by physical activity. true or false

true

People with high blood pressure should restrict dietary salt, reduce their weight, and increase physical activity. true or false

true

Remaining active across your lifespan reduces your overall mortality risk to at least one-third that of inactive individuals. true or false

true

Research indicates that self-efficacy plays a prominent role in the early adoption and adaptation stages of exercise programs but is less potent in the maintenance stage.

true

Resistance training is specific in terms of angle, range of motion, and even velocity of contractions.

true

Since each muscle fiber contracts to the best of its ability (all or none), force is dependent on the number of motor units and fibers involved in the contraction. true or false

true

Smoking remains the leading modifiable cause of death in the United States. true or false

true

Somatopsychic refers to the effect of the body on the mind. true or false

true

Strength reaches a peak in the early 20s and declines slowly until about age 60. Thereafter the rate of decline usually accelerates.

true

Strength training improves the strength of both muscle fiber types. true or false

true

The active life can be thought of as the life that people led before society achieved the benefits of industrial modernization. true or false

true

The three areas of overload that we manipulate are frequency, intensity, and duration of training.

true

The vitamin C in the citrus drinks may hasten the heat acclimatization process.

true

Too much training too soon may lead to mental and physical burnout and early retirement from the sport.

true

We can safely say that, from a health standpoint, the people likely to benefit the most from regular, moderate physical activity seem most resistant to adopting or maintaining the behavior.

true

We have the capability to build strength even during our later years.

true

When the temperature goes below minus 20 degrees Fahrenheit (-29 °C), you should modify or curtail your exercise plans.

true

When weight is more than 20 percent above or more than 10 percent below the desirable weight, health status declines. true or false

true

You should vary your training program to avoid boredom and to maintain your interest.

true

You do not need to consider a medical examination before engaging in a vigorous exercise program if

you are moderately active but a little overweight

Which of the following statements about cholesterol is false?

If you don't ingest much cholesterol, you may have to supplement cholesterol.

Physical activity provides a number of biochemical changes that have a positive effect on the brain. Which of the following statements is false?

Regular physical activity participation leads to high resting heart rates and blood pressure, increasing alertness.

Which statement is the best advice regarding the intensity of exercise needed for health?

Any pain, burn, or hurt should be seen as an identifiable end point during exercise.

A number of hormones and brain chemicals that are believed to improve brain function are increased or decreased as a result of the exercise stimulus. Which of the following statements about these hormones and chemicals is correct?

Contracting muscles release growth factors such as VEGF and fibroblast growth factor (FGF-2) and help to stimulate blood vessel growth in both the body and the brain.

Which statement about water loss and fluid replacement is true?

During heavy exercise in the heat, sweat production may amount to as much as 12 liters per day.

When indicated by known cardiac, pulmonary, or metabolic disease, the American Heart Association (AHA) and the American College of Sports Medicine (ACSM) recommend a preparticipation medical exam that includes which of the following?

ECG-monitored exercise test (stress test)

Which of the following statements about resistance training sets is correct?

Four sets per muscle group elicit maximal strength gains in trained and untrained people.

Which of the following is the most important message from the "Exercise is Medicine" campaign?

Patients are encouraged to discuss physical activity with their doctor and to learn how to continue or improve their physical activity programs.

Which of the following is NOT a strategy to overcome the lack-of-time barrier to physical activity?

Select a standard time and exercise during that time slot every day.

A large percentage of participants drop out of exercise programs within the first year. Which of the following is NOT a strategy for helping people continue activity?

Show or see that it is challenging.

Which of the following statements about carbohydrate is false?

Simple sugars provide little energy.

Which statement about training frequency is correct?

Six days per week of similar training is more than twice as effective as three days per week.

Which statement about electrolytes is false?

The authors recommend salt tablets for extended exercise or work in hot environments.

Which of the following statements about lactic acid is false?

The lactic acid threshold is the intensity at which we change from aerobic to anaerobic metabolism.

Which statement about the fuel for muscular contractions is false?

The large stores of adenosine triphosphate (ATP) and phosphocreatine (PCr) are the direct sources of energy for muscular contraction.

Which of the following is correct about cholesterol levels and coronary artery risk?

Total cholesterol of >240 mg/100 ml puts a person at high risk of CAD.

Which statement about the aerobic training zone is false?

Training above or below the aerobic training zone results in no aerobic benefits.