FIT-045 All Speedbacks

If a woman has a maximum heart rate of 200, what is her target heart rate zone if she wants to stay between 70 and 80 percent of her maximum? A: 140 to 160 beats per minute B: 170 to 180 beats per minute C: 190 to 200 beats per minute D: 210 to 220 beats per minute

A: 140 to 160 beats per minute

As you increase your level of physical activity, you should aim for A: 60 minutes of aerobic exercise per day, including vigorous-intensity aerobic activities and muscle- and bone-strengthening activities each for 3 days per week B: 60 minutes of aerobic exercise per day, with vigorous-intensity aerobic activities and muscle- and bone-strengthening activities all for an additional 30 minutes each day C: 60 minutes of aerobic exercise per week, selecting either vigorous-intensity aerobic activity or muscle- and bone-strengthening activities for each month D: 60 minutes of aerobic exercise per week, including vigorous-intensity aerobic activities and muscle- and bone-strengthening activities each for 3 days per week

A: 60 minutes of aerobic exercise per day, including vigorous-intensity aerobic activities and muscle- and bone-strengthening activities each for 3 days per week

Liz is confused when she studies about weight control. She wants to bag the whole thing. Is Liz doing the right thing? A: No, she shouldn't give up. If she sticks with it, studies from the best sources, and learns as much as she can, it will begin to make sense to her. B: Yes, there are way too many sides to this issue. Since everything is confusing her, she should just do whatever she thinks is right.

A: No, she shouldn't give up. If she sticks with it, studies from the best sources, and learns as much as she can, it will begin to make sense to her.

Liz wonders which of the following is a SMART lifestyle goal? A: Over the next thirty days, I will stretch every morning for ten minutes and every evening for ten minutes. B: I'm going to lose as much body fat as I possibly can. C: I will weigh 125 pounds next month. D: I will eat plenty of fruits and vegetables every day.

A: Over the next thirty days, I will stretch every morning for ten minutes and every evening for ten minutes.

Kendra wonders what to do if she fails the "talk test" during aerobic exercise. Can you help her? A: She needs to slow down just enough so she can talk in normal sentences. B: She needs to speed up so it's impossible to talk in normal sentences.

A: She needs to slow down just enough so she can talk in normal sentences.

John learns that it's not healthy to lose all of his body fat. Is John right? A: Yes, John is right. He needs all of his essential fat if he hopes to stay alive. It's also a good idea to keep some extra storage fat so his body has some energy in reserve. B: No, any extra body fat leads to serious health problems, is ugly, and may lower his self-esteem.

A: Yes, John is right. He needs all of his essential fat if he hopes to stay alive. It's also a good idea to keep some extra storage fat so his body has some energy in reserve.

It takes effort, but it's worth it to plan your meals. A: Yes, a plan points you in the right direction. B: No, research suggests that people are going to eat whatever and whenever they want.

A: Yes, a plan points you in the right direction.

Weight loss experts strongly recommend that you eat three meals a day. A: Yes, an eating schedule helps the body get on track and work better. B: No, most experts say that breakfast is optional.

A: Yes, an eating schedule helps the body get on track and work better.

John has noticed when he loses extra fat it's easier to fit into his clothing. Is this a good way for him to monitor his progress? A: Yes, aside from accurate body fat testing, this is a nice alternative. B: No, losing extra fat has nothing to do with how well he can fit into his clothing.

A: Yes, aside from accurate body fat testing, this is a nice alternative.

Doug knows that being bored during aerobic exercise is no big deal. Is there a problem in his thinking? A: Yes, exercise shouldn't be boring. Doug needs to make it more interesting. B: No, Doug just needs to keep going.

A: Yes, exercise shouldn't be boring. Doug needs to make it more interesting.

Kendra likes to focus on her lifestyle, not her body weight. She feels that worrying about the end result only causes her to forget what really matters. It also gives her a false sense of hope. Is Kendra doing the right thing? A: Yes, it's best for Kendra to focus on her lifestyle and not her body weight. B: No, if Kendra wants to improve her body weight, this is what she needs to worry about.

A: Yes, it's best for Kendra to focus on her lifestyle and not her body weight.

Kendra is told that she shouldn't lose more than one to two pounds of weight (or fat) in a week. Is this correct information? A: Yes, there is no fast and quick way to lose extra body fat. Fat is very rich in energy, so it takes lots of time and effort to burn. B: No, Kendra can choose from many different weight loss programs that promise a ten-pound weight loss in just one week. She should join one of these programs and get on with life.

A: Yes, there is no fast and quick way to lose extra body fat. Fat is very rich in energy, so it takes lots of time and effort to burn.

A realistic approach for most people is to eat 250 fewer calories and burn 250 more calories each day. A: Yes, this leads to slow, gradual, and long-lasting fat loss. B: No, you should eat one thousand fewer calories and burn one thousand more calories each day.

A: Yes, this leads to slow, gradual, and long-lasting fat loss.

Doug feels that it's wrong to compare his body weight or his weight control program to anyone else's. He believes he's in the driver's seat and shouldn't worry about what his family or friends might think, say, or do. Is Doug doing the right thing? A: Yes, weight control is a very individual matter. It's seldom a good idea to compare yourself to others when it comes to weight control. B: No, Doug is missing out on one of the best ways to enhance his motivation to lose weight.

A: Yes, weight control is a very individual matter. It's seldom a good idea to compare yourself to others when it comes to weight control.

Becky is a little bored with her daily low-intensity walk to burn extra body fat. She thinks she is ready to increase her intensity. She wants to exercise at the highest intensity she can for as long as she can keep it up, yet still enjoy it. By making this change, she can continue to burn extra body fat. A: fact B: myth

A: fact

Despite the popularity of ab machines for losing fat from your abdomen, you know that the best way to lose body fat is through good old aerobic activity. It is impossible to spot-reduce any one area of your body. Aerobic activities help lower body fat throughout your body. A: fact B: myth

A: fact

Mary turns down the cellulite cream being passed around after gym class. She tells you the only way to get rid of extra fat is to exercise it off. A: fact B: myth

A: fact

When you go jogging with Erin, you are surprised that she doesn't bring any hand or ankle weights. "I don't mess with those things," she says. "I've heard that using them doesn't give you any real weight training benefits, and they can injure your joints. Rather than carry those weights, I'll just exercise a few extra minutes, and I'll bet I can burn the same amount of calories." A: fact B: myth

A: fact

You notice that your friend Sara always walks to school even though she lives two miles away. When you offer her a ride, she says, "No, thanks!" and tells you that aerobic exercise is the best way to lose weight. A: fact B: myth

A: fact

Kendra lost several pounds of fat during the past year. What term describes this condition? A: negative energy balance B: positive energy balance C: fat-to-lean ratio D: creeping obesity

A: negative energy balance

If you fail the "talk test" you should: A: slow down so you can carry on a normal conversation B: speed up so it's impossible to have normal conversation

A: slow down so you can carry on a normal conversation

Indicate the recommended amounts of participation for sitting from the Physical Activity Guidelines. A: sparingly B: 2-3 times a week C: 3-5 times a week D: 30 minutes daily

A: sparingly

A spotter is a partner in the weight room who stands ready to prevent weights from falling on you. A: true B: false

A: true

John can achieve about 80 percent of the potential strength gains by doing one set of each exercise (eight to twelve reps to fatigue), two times each week. A: true B: false

A: true

Whole-grain bread is higher in nutrition (with more fiber, vitamins, and minerals) than refined white bread. A: true B: false

A: true

If Liz eats the same foods day after day, which nutritional concept is she breaking? A: variety B: moderation C: completeness D: avoidance

A: variety

Doug wonders how much of his total diet should come from the protein and dairy food groups. What should you tell him? A: 5 percent B: 10 percent C: 15 percent D: 25 percent

D: 25 percent

Indicate what is considered "one serving" for grains. A: 2 cups ready-to-eat cereal B: 1 slice of bread C: 1 cup cooked rice D: all of these

B: 1 slice of bread

Indicate what is considered "one serving" for vegetables. A: 2 cups vegetable juice B: 2 cups of raw leafy greens C: 1½ cups raw or cooked vegetables D: all of these

B: 2 cups of raw leafy greens

How many servings of vegetables does MyPlate recommend each day for people who eat 1,600 to 3,200 calories per day? A: 1-2 B: 2-4 C: 6-8 D: 10-12

B: 2-4

Kendra, who is sixteen years old, wants to know what her maximum heart rate is. Using a simple estimation formula, which of the following is Kendra's maximum heart rate? A: 185 beats per minute B: 204 beats per minute C: 209 beats per minute D: 220 beats per minute

B: 204 beats per minute

Indicate the recommended amounts of participation for muscle-strengthening activities from the Physical Activity Guidelines. A: sparingly B: 3 times a week C: 5 times a week D: 30 minutes daily

B: 3 times a week

Doug wonders how many calories are in one pound of body fat. Which is correct? A: 250 B: 3,500 C: 17,500 D: 35,000

B: 3,500

If Doug burns ten calories a minute while he jogs, how long will it take for him to burn the equivalent of one pound of body fat? A: 250 minutes (4.1 hours) B: 350 minutes (5.8 hours) C: 450 minutes (7.5 hours) D: 550 minutes (9.1 hours)

B: 350 minutes (5.8 hours)

Indicate the recommended amounts of participation for moderate aerobic activity from the Physical Activity Guidelines. A: sparingly B: 60 minutes a day C: 3 times a week D: 30 minutes (daily or most days of the week)

B: 60 minutes a day

If Kendra is out of shape and hasn't exercised for awhile, which of the following target zones is probably the best for her? A: 30 to 40 percent maximum heart rate B: 60 to 70 percent maximum heart rate C: 70 to 85 percent maximum heart rate D: 80 to 95 percent maximum heart rate

B: 60 to 70 percent maximum heart rate

When lifting weights, how many repetitions to fatigue are recommended for most muscle groups? A: 3-6 B: 8-12 C: 10-14 D: over 15

B: 8-12

When lifting weights, is it better for John to move at a fast speed or a slow speed? A: The faster, the better. This promotes the greatest strength gains. B: A slow and controlled speed is best.

B: A slow and controlled speed is best.

Doug wonders how he can eat all the nutrients he needs. Can you help him know what to do? A: Eat plenty of animal products like steak, bacon, cheese, and yogurt. B: Eat foods from each part of the MyPlate plan. C: Eggs contain every nutrient. Doug needs to eat eggs every day. D: Eat plenty of fruits and vegetables.

B: Eat foods from each part of the MyPlate plan.

Based on underwater weighing, Kendra has an estimated body fat equal to 24 percent. What is her body composition rating? Is she considered normal or obese? A: Her percent fat rating is obese. B: Her percent fat rating is normal.

B: Her percent fat rating is normal.

John has the habit of eating three meals a day. A friend tells him that if he'd start skipping breakfast he could lose a lot more weight. Is this a smart approach? A: Yes, John needs to eat fewer calories, and skipping meals is a good way to go. B: No, John should continue eating three meals a day. If he follows the MyPlate plan, this can actually help him eat fewer calories during the day.

B: No, John should continue eating three meals a day. If he follows the MyPlate plan, this can actually help him eat fewer calories during the day.

On the way to school in the bus, you hear Katie telling Wendy about the great breakfast she has just eaten. "I never eat breakfast," Wendy says. "I've decided that the only way to lose weight is to skip breakfast altogether." A: fact B: myth

B: myth

John feels that weight control is just not worth it. His parents are overweight so he just wants to give up. Is John doing the right thing? A: Yes, his genetic code will never let him control his weight the way he wants. B: No, John should keep trying and not give up. Even though he may never be skinny, a good eating and exercise plan can help him control his weight and achieve his best potential.

B: No, John should keep trying and not give up. Even though he may never be skinny, a good eating and exercise plan can help him control his weight and achieve his best potential.

John hopes to make big changes and lose over twenty pounds of body fat. He knows that if he runs an hour a day and cuts one thousand calories from his diet, he can easily reach his goal. Is John taking a healthy approach to weight loss? A: Yes, the only way for John to win the battle of weight control is to make big changes in his life. B: No, John should make small changes in his life. This way he can make permanent changes and maintain them for the rest of his life.

B: No, John should make small changes in his life. This way he can make permanent changes and maintain them for the rest of his life.

Liz believes nothing can stop her from losing weight as long as she keeps up a perfect diet and exercise program. Is she right? A: Yes, diet and exercise are the only two factors that control Liz's body weight. B: No, Liz needs to remember that her unique genetic code also plays an important part in regulating her body weight.

B: No, Liz needs to remember that her unique genetic code also plays an important part in regulating her body weight.

John's BMI equals 32. If he decreases his BMI by six units will he be in the healthy range? A: Yes, a BMI of 26 is in the healthy zone. B: No, a BMI of 26 is not in the healthy zone.

B: No, a BMI of 26 is not in the healthy zone.

Recently, Doug calculated his BMI and it equaled 32. He was also measured with DEXA at 9 percent body fat. He remembers that a BMI of 32 is in the obese range. Is Doug right in thinking he is obese? A: Yes, a percent fat of 9 percent is also obese and matches his BMI rating. B: No, as we've learned in this unit, Doug has a lot of muscle which makes his BMI higher than normal based on his current height. C: No, a BMI of 32 is very lean, just like his percent body fat score of 9 percent. D: No, the BMI method is never very accurate.

B: No, as we've learned in this unit, Doug has a lot of muscle which makes his BMI higher than normal based on his current height.

Liz just hates to eat fat, so she tries to avoid it as much as possible. Is this a good idea? A: Yes, fat is rich in energy so why not spare the number of calories coming in? B: No, fat is essential for good health and for life itself.

B: No, fat is essential for good health and for life itself.

Kendra likes to exercise along busy streets from midnight to 1:00 A.M. Is this a good idea? A: No, during this time she should find a quiet side street. B: No, the best choice during this time is to exercise indoors if at all possible. C: Yes, it's fine late at night because the risk of assault is lower.

B: No, the best choice during this time is to exercise indoors if at all possible.

Is it best for John to hold his breath during the hardest segments of his lift? A: Yes, this makes it easier to lift more weight. B: No, this increases the risk of fainting.

B: No, this increases the risk of fainting.

Which statement about simple sugars is correct? A: Simple sugars are the main ingredient in potatoes, whole-grain breads, and corn. B: Simple sugars cause tooth decay. C: Simple sugars taste bland compared to starch. D: Simple sugars contain nine calories per gram.

B: Simple sugars cause tooth decay.

Which muscles should John exercise at the beginning of his workout? A: The smaller muscles—including the biceps, triceps, forearms, and abdominal muscles. B: The larger muscles—including the chest, shoulders, lats, hips, and upper legs.

B: The larger muscles—including the chest, shoulders, lats, hips, and upper legs.

Kendra wonders if golfing is a worthless activity. What would you tell her? A: Golfing is worthless. The intensity is too low to improve her cardiorespiratory fitness level. B: This is a good type of aerobic exercise as long as she walks the course and doesn't use a riding cart.

B: This is a good type of aerobic exercise as long as she walks the course and doesn't use a riding cart.

According to the unit material, everyone needs to do aerobic exercise, but muscle- and bone-strengthening exercises are considered optional. A: true B: false

B: false

The word "aerobics" means to create energy in the presence of fat. A: true B: false

B: false

The "I" in the FITT Guidelines stands for: A: interval B: intensity C: individual D: itemize

B: intensity

Jennifer tells you she has started eating grapefruit at breakfast, lunch, and dinner because it burns body fat fast. A: fact B: myth

B: myth

Marcus asks how your diet is going. You tell him that even though you've been eating right and exercising for two weeks now, you haven't seen the huge change you were hoping for. He takes a box of pills from his locker explaining that they contain natural herbs that are the weight loss miracle that you've been waiting for. A: fact B: myth

B: myth

Matt is giving you a ride home from school. You admit that you can't wait to get home and eat a snack. "Hey, check these out," says Matt, pulling out a box of low-fat cookies. "These things taste pretty good, and you can eat as many as you want and not get fat!" A: fact B: myth

B: myth

Nick never seems to have time to hang out anymore. He jogs an hour in the mornings before school and has football practice after school. After football practice, he swims for an hour, lifts weights at the gym and jogs home afterward. He looks tired all the time but says you can never exercise too much. A: fact B: myth

B: myth

On the way home from football practice, Jeff said, "I'll be glad when this season is over and we are finished with these intense workouts." "You'd better not quit working out just because the season ends," replied Matt. "I'm going to keep up with the workouts so that all this muscle I've built up doesn't turn to fat." A: fact B: myth

B: myth

Eventually Kendra should be able to continue her aerobic exercise for ___________ minutes. A: 10-20 B: 20-30 C: 30-40 D: 20-60

D: 20-60

While at a restaurant, Tim orders a steak without potatoes or rice. He confides that he is trying a new health program. This high-protein diet, he says, is the best way to lose weight fast. A: fact B: myth

B: myth

You and your friends are coming home from a high school basketball game at about 10:30 P.M. Someone suggests that you stop for pizza. Your friend Julie says she won't eat anything this late because she just read somewhere that if you eat a big meal just before bedtime, it will make you fat. A: fact B: myth

B: myth

You are playing volleyball at a party on a summer afternoon. Some people are sweating a lot more than others. You know it's a sign that those people are burning more fat than the others. A: fact B: myth

B: myth

You are walking to class with Tiffany. You pass a drinking fountain, and Tiffany stops to get a drink. After two full minutes of drinking, you say, "Wow, you must have been thirsty!" "Not really," Tiffany replies. "But I'm trying to lose weight and this diet I'm on says you have to drink as much water as possible." A: fact B: myth

B: myth

Health problems are more common when you store more fat around your: A: hips B: stomach C: arms D: legs

B: stomach

What's the number-one reason that people begin an exercise program? A: to prevent disease B: to look better C: to stop getting sick D: to get in shape

B: to look better

MyPlate encourages a diet of mostly: A: fats and oils B: whole grains, vegetables, and fruits C: milk and dairy products D: lean meats and beans

B: whole grains, vegetables, and fruits

Indicate what is considered "one serving" for dairy. A: 5 ounces processed cheese B: 2 cups milk C: 1 cup yogurt D: all of these

C: 1 cup yogurt

Liz should hold a static stretch for ____________ seconds. A: 3-5 B: 6-20 C: 10-30 D: 15-90

C: 10-30

Kendra is out of shape and hasn't exercised for a while. What is an appropriate rating of perceived effort for her? A: 6-7 B: 9-10 C: 12-13 D: 15-16

C: 12-13

What is Kendra's target heart rate zone if she wants to stay between 60 and 90 percent of her maximum heart rate? A: 70 to 200 beats per minute B: 10 to 192 beats per minute C: 122 to 183 beats per minute D: 144 to 171 beats per minute

C: 122 to 183 beats per minute

How much of Doug's total diet should come from whole grains, fruits, and vegetables? A: 35 percent B: 45 percent C: 75 percent D: 90 percent

C: 75 percent

How many calories are in a gram of fat? A: 3 B: 6 C: 9 D: 12

C: 9

Kendra has a BMI equal to 23. Is this score considered in the healthy, marginal (on the warning track), or obese range? A: Her BMI is in marginal range. B: Her BMI is in the obese range. C: Her BMI is in the healthy range.

C: Her BMI is in the healthy range.

Based on the unit material, what is the maximum number of sets recommended for most lifts? A: one B: two C: three D: five

C: three

If you drank three cups of milk, how many servings would this equal according to MyPlate? A: one B: two C: three D: four

C: three

Indicate the recommended amounts of participation for vigorous-intensity aerobic activity from the Physical Activity Guidelines. A: sparingly B: 60 minutes a day C: 5 times a week D: 3 times a week

D: 3 times a week

Which statements are true with respect to aerobic exercise? A: It is a good way to improve your cardiorespiratory fitness. B: It can be continued for long periods of time. C: It works a large part of the body at one time. D: All of these are true.

D: All of these are true.

Doug wants to set SMART lifestyle goals and wonders what the "T" stands for. Can you help him remember? A: The "T" stands for time-out. B: The "T" stands for task-oriented. C: The "T" stands for tenacity. D: The "T" stands for time-bound.

D: The "T" stands for time-bound.

Which of the following people tend to burn the most energy and eat the most food? A: active teenage girls B: sedentary men C: sedentary women D: active teenage boys

D: active teenage boys

Indicate what is considered "one serving" for fruits. A: 1 cup fresh fruit B: ½ cup dried fruit C: 1 cup of 100% fruit juice D: all of these

D: all of these

Indicate what is considered "one serving" for protein foods. A: 1 egg B: 1 Tbsp peanut butter C: 1 ounce fish D: all of these

D: all of these

Storing too much body fat can lead to which of the following health problems? A: high blood pressure B: heart disease C: diabetes D: all of these

D: all of these

Why is it helpful to keep an exercise log and write down everything you do? A: It will remind you not to skip over weight training or stretching. B: It improves awareness so you can see your strengths and weaknesses. C: More exercise is usually done. D: all of these

D: all of these

When is the best time of day to exercise? A: morning B: lunchtime C: evening D: depends on the individual

D: depends on the individual

Which of the following promotes proper bowel function? A: sugar B: protein C: fat D: fiber

D: fiber

What exercise intensity corresponds with an RPE of 15? A: fairly light B: somewhat hard C: very hard D: hard

D: hard