final Exercise Exam

Under no circumstances should a person go on a diet that calls for a level of ____ calories or less.

1,500

Data indicate that each additional pound of muscle tissue raises the BMR as much as ____ calories per day.

35

Where can a Step Test be administered?

Anywhere

A low carbohydrate intake most likely produces a loss of

Calcium

What acronym is used to describe the four cardiorespiratory exercise prescription variables: frequency, intensity, type (mode), and time (duration)?

FITT

A good Resting Heart rate rating would be 70-79.

False

Goals that someone else sets for you are more motivational than goals you set for yourself

False

Hypertrophy is an decrease in the size of the cell.

False

In terms of preventive medicine, the main emphasis of fitness programs should be on the skill-related components of fitness.

False

Overweight and obese are the same thing.

False

People who believe they have control over events in their lives are said to have an external locus of control.

False

Rapid weight loss occurs during LCHP diets because lean body mass increases.

False

Sleep deprivation has been show to decrease ghrelin levels and elevate leptin levels.

False

The 1.0-Mile Walk Test alone can determine an individual's overall level of fitness.

False

The higher the intensity of exercise, the higher the percentage of fat utilization as an energy source.

False

The majority of all low back problems in the United States stem from genetic factors. Select one:

False

There are 8 dimensions of Wellness?

False

With many fad diets, a large amount of weight loss is in the form of fat.

False

Women have a higher cause of death from cardiovascular than cancer when it comes to their fitness category?

False

You should weigh yourself at different times of the day to more effectively monitor your body weight.

False

​Physical inactivity is the greatest threat to public health in the United States

False

Anaerobic threshold is the lowest percentage of the VO2max at which an individual can exercise.

No

Intensity is not a factor in cardiorespiratory exercise, how hard a person has to exercise to improve or maintain fitness?

No

Is increased red blood cell count a benefit of aerobic training?

No

A program designed to strengthen the abdominal, hip, and spinal muscles is Core Strength Training?

True

Atrophy is the decrease in the size of the cell.

True

Cellulite is caused by the herniation of subcutaneous fat within fibrous connective tissue.

True

Diastolic blood pressure (DBP) is pressure exerted by the blood against the wall of the arteries during the relaxation phase of the heart.

True

During a normal resting contraction/relaxation cycle of the heart, the heart spends more time in the relaxation (diastolic) phase than in the contraction (systolic phase.

True

Good muscular strength can improve bone density and help prevent osteoporosis.

True

High-impact activities are the most common cause of exercise-related injuries.

True

Men have a higher cause of death from cardiovascular than cancer when it comes to their fitness level.

True

Moderate physical activity has been defined as any activity that requires an energy expenditure of 1,000 calories per week.

True

Obesity is more prevalent than poverty.

True

Obesity levels are established at a point at which excess body fat can lead to significant health problems.

True

Physical Wellness is good physical fitness and confidence in your personal ability to take care of health problems.

True

Sarcopenia is age-related loss of lean body mass, strength, and function?

True

Systolic blood pressure (SBP) is pressure exerted by blood against walls of arteries during forceful contraction of the heart.

True

The scoring table for Hand Grip Strength Test differentiates between men and women?

True

Too much flexibility leads to unstable and loose joints, which may actually increase the injury rate.

True

Vigorous activities are most clearly associated with better health and longer life.

True

You use your dominate hand in a hand grip strength test?

True

he leading causes of death in the United States today are lifestyle-related.

True

maximum amount of oxygen the human body is able to utilize per minute of physical activity

VO2max

Can improve your relative VO2max without engaging in an aerobic exercise program?

Yes

Cool- down is tapering off an exercise session slowly?

Yes

Do you need to have a brief practice period of 5 to 10 seconds to familiarize yourself with the stepping cadence in a Step Test?

Yes

Does gender matter when it comes to measuring cardiorespiratory fitness classification according to maximal oxygen uptake?

Yes

Frequency is the number of times per week a person engages in exercise?

Yes

In this chapter, are you worried about heart rate?

Yes

In this chapter, do we use physical fitness assessment?

Yes

Intensity is in cardiorespiratory exercise, how hard a person has to exercise to improve or maintain fitness?

Yes

MHR is Maximal Heart Rate.

Yes

Should fitness testing be a part of a fitness program?

Yes

Starting a workout slowly is the warm-up?

Yes

The amount of oxygen the body is able to utilize per minute of physical activity is how CR endurance is determined?

Yes

There are 14 selected benefits of cardiorespiratory fitness in figure 6.1?

Yes

To complete a step test, do you need a bench?

Yes

s there an age-based correction factor for the maximal oxygen uptake?

Yes

Exercise is a type of physical activity that requires ____.

a. ​planned, structured, and repetitive bodily movement to improve or maintain one or more components of physical fitness

When taking your blood pressure you must wait at least ________ before making the next recording.

a. 1 minute

What is the correction factor in the age-based correction factors for maximal oxygen uptake for someone age 25?

a. 1.00

How long is the step test performed for?

a. 3 minutes

What is the oxygen uptake, in mL/kg/min, for a person with a VO2 of 2.0 L/ min who weighs 60 kilograms is?

a. 33.3

According to the resting heart rate ratings a fair rating heart rate ranges from ____________.

a. 80-89

Women need to complete 22 step-ups per minute or ____ beats per minute on the metronome, in a step test?

a. 88

Heart Rate Reserve is

a. HRR

Which one is heart rate after a person has been sitting quietly for 15 to 20 minutes?

a. RHR

When planning to lose weight, which strategy will most likely help?

a. Reduce your standard dinner plate size.

Specific adaptation to imposed demand training is what training?

a. SAID

What are ways to test Vo2max?

a. Step Test, 1.5 mile run, and 1.0 mile walk

In the physical activity pyramid, there are four levels. What level is minimize inactivity?

a. The 1 level

What is Cardiorespiratory endurance?

a. The ability of the lungs, heart, and blood vessels to deliver adequate amounts of oxygen to the cells to meet the demands of prolonged physical activity.

What is the first step when estimating your daily energy requirement?

a. determine your EER

Flexibility exercises have been prescribed successfully to treat ____.

a. dysmenorrhea

Which activity would burn the most calories during the recovery phase?

a. elliptical training (vigorous)

Strength training is critical to a weight loss program because

a. it helps maintain lean body mass

nonfat component of the human body

a. lean body mass

Which health-related component of physical fitness seems to be the most important in the older-adult population?

a. muscular strength

Which food is considered high-protein/low-calorie?

a. tofu

Which term refers to the epidemic of physical inactivity in the United States?

b. Sedentary Death Syndrome

What is the ability to change body position and direction quickly and efficiently?

b. agility

If you exercised for 30 minutes at a light intensity and burned 240 calories, approximately how many calories would come from fat?

b. 120

Compute the EER for a 25-year-old man who is 72 inches tall and weighs 175 pounds.

b. 2,675

Obesity has been established at a BMI of ____ or higher.

b. 30

The correction factor in the age-based correction factors for maximal oxygen uptake is .935 for what age?

b. 30

Women that are age 30-39 are average according to the cardiorespiratory fitness classification according to maximal oxygen uptake?

b. 36.9

In the physical activity perceived exertion scale. What is the training intensity of somewhat hard perceived exertion?

b. 60%

When taking someones blood pressure the point where the sounds disappears is __________?

b. Diastolic blood pressure

hat is VO2Max?

b. Maximal oxygen uptake

Resistance is

b. amount of weight lifted.

Aerobic?

b. describes exercise that requires oxygen to produce the necessary energy to carry out the activity.

The more ____ the body produces, the more you want to eat.

b. ghrelin

Much of the blood glucose from food consumption goes to the muscles, where it is stored as ____.

b. glycogen

Which activity is most likely the best choice to offset the setpoint?

b. jogging

Obesity, in itself, has been linked to nine different cancers, including

b. kidney

a chronic disease characterized by an excessively high amount of body fat

b. obesity

Children and adolescents should do ____ or more of physical activity every day.

c. 1 hour

Scientists from the National Institute of Aging believe that in the coming decades the average life-span may decrease by as much as ____ years.

c. 5

What is the leading cause of death in the United States?

c. cardiovascular disease

Tracking your daily food consumption and identifying sources of excessive calories from fat is an example of ____.

c. monitoring​

Energy expended doing everyday activities other than exercise is referred to as ____.

c. nonexercise activity thermogenesis

What is the ability of the heart, lungs, and blood vessels to supply oxygen to the cells to meet the demands of prolonged physical activity?

c. ​cardiorespiratory endurance

Smoking, high blood pressure, consuming too much alcohol, and eating too many fatty and processed foods are examples of ____.

c. ​risk factors

What term refers to the constant and deliberate effort to stay healthy and achieve the highest potential for well-being?

c. ​wellness

According to Resting Blood Pressure Guidelines (expressed in mm Hg) ______ for Systolic and ______ for diastolic is Prehypertension.

c. 120-139 systolic and 80-89 diastolic

Adults should do ____ minutes a week of moderate-intensity aerobic physical activity.

c. 150

If you exercised for 40 minutes at a vigorous intensity and burned 500 calories, approximately how many calories would come from fat?

c. 150 to 200

In a Step Test, Men need to complete how many step-ups per minute regulated with a metronome set at 96 beats per minute?

c. 24

Which cardiorespiratory fitness classification is good for men <29 according to maximal oxygen uptake?

c. 44-52.9

The Institute of Medicine of the National Academy of Sciences recommends that people trying to manage their weight accumulate ____ minutes of moderate-intensity physical activity most days of the week.

c. 60

____________ is a Good rating for Resting Heart Rate.

c. 60-69

Research indicates that individuals who are 30 or more pounds overweight during middle age (30 to 49 years of age) lose about ____ years of life.

c. 7

In the physical activity perceived exertion scale. What is the training intensity of vigorous perceived exertion?

c. 70%

Which one is recommended training intensity range, in terms of exercise heart rate, to obtain adequate cardiorespiratory endurance development?

c. Cardiorespiratory Training zone

The ability to understand your own feelings, accept your limitations, and achieve emotional stability.

c. Emotional Wellness

What one listed are all benefits of cardiorespiratory fitness?

c. Improved brain function, lower risk of heart disease, improved balance.

A fixed number of repetitions is?

c. Set

Research regarding obesity and social networks found that

c. a woman's weight has a far greater influence on sisters and girlfriends than on brothers or male friends

. Fad diets typically

c. are nutritionally unbalanced

What is anaerobic?

c. describes exercise that does not require oxygen to produce the necessary energy to carry out the activity.

Sports medicine specialists believe that many muscular/skeletal problems and injuries, especially in adults, are related to a lack of ____.

c. flexibility

The Modified Sit-and-Reach Test is used to assess ____ flexibility.

c. hamstring and low back

The more ____ the body produces, the less you want to eat.

c. leptin

When a person is attempting to lose weight, a minimum of 50 percent of total daily calories should be consumed during

c. lunch

excess body weight when compared to a given standard such as height or recommended percent body fat

c. overweight

During the Abdominal Crunch test, you should ____.

c. regulate your cadence with a metronome set at 60 beats per minute

Which activity is most likely considered a moderate-intensity aerobic physical activity?

d. ​walking

In the physical activity perceived exertion scale. What is the training intensity of hard perceived exertion?

d. 80%

Health- related fitness components are:

d. Cardiorespiratory endurance, muscular strength and endurance, muscular flexibility, and body composition

Which muscular endurance test is done by men only?

d. Modified Dip

What is H-PAPE?

d. Physical activity perceived exertion

In the physical activity pyramid, there are four levels. What level is cardiorespiratory endurance?

d. The 3 level

In the physical activity pyramid, there are four levels. What level is physical activity?

d. The 4 level

Plyometric exercise is?

d. explosive jump training, incorporating speed and strength training to enhance explosiveness.

Muscular flexibility relates primarily to ____ and the index of physical activity.

d. genetic factors

Data have shown that people who ____ early in the day have lower BMIs.

d. get more light exposure

Who has the greatest influence on a person's perception of what constitutes ideal body weight?

d. media

A recent report by the Organisation for Economic Cooperation and Development found that the United States had the highest rates of ____ amoung all 36 OECD countries.

d. obesity

To minimize hunger pangs while dieting, you should consume sufficient ____ with each meal.

d. protein

Which activity has the highest caloric expenditure (cal/lb/min)?

d. running (7.0 min/mile)

body weight and body fat percentage unique to each person that are regulated by genetic and environmental factors

d. setpoint

Before you engage in an exercise program or participate in any exercise testing you should fill out the ____.

e. Physical Activity Readiness Questionnaire

The Harvard alumni study showed that as the amount of weekly physical activity increased, the risk of ____ decreased.

e. cardiovascular deaths​

Which behavior modification principle involves surrounding yourself with people who will work toward a common goal with you or who care about you and will encourage you along the way?

e. helping relationships

The leading cause of preventable deaths in the United States is ____

e. ​tobacco use

Which assessment gives a good measure of absolute strength but also requires a basic skill level and a considerable amount of time to administer?

e. 1 RM

Each pound of fat represents ____ calories.

e. 3,500

Long-term adherence to an LCHP diet can increase the risk of

e. a and c

Very low calorie diets

e. decrease resting metabolic rate

The ability of a muscle to exert submaximal force repeatedly over time is known as ____.

e. muscular endurance

Which diet is an example of a LCHP diet?

e. the Zone

a realistic body weight that is close to the health fitness percent body fat standard

e. tolerable weight

Evidence indicates that people who skip breakfast are hungrier later in the day and end up consuming more ____ than those who eat breakfast.

e. total daily calories

the ability to carry out activities of daily living without assistance from other individuals

functional independence

NEAT is

non-exercise activity thermogenesis

training concept that states that genetics plays a major role in individual responses to exercise training and that these differences must be considered when designing exercise programs for different people

principle of individuality

the energy requirement to maintain the body's vital processes in the resting state

resting metabolism

moving the joints beyond the accustomed range of motion

stretching