Fitness for Living Well
What has the Surgeon General declared as fundamental to overall health?
Mental Health
What happens to one's muscles without regular stimulation?
Muscles become inactive and the neuromuscular pathway forgets how to stimulate muscles.
Overweight and obesity levels for school-age American children are reaching epidemic proportions. The approximate number of children who are overweight or obese has reached
One in three
Which of these is the best source of carbohydrates?
Oranges
Your friend Brandon is an alcoholic, but every time you try to convince him to stop drinking, he refuses to listen to you and claims he doesn't have an addiction. According to the Transtheoretical Model, which stage of change is Brandon in?
Precontemplation stage
What kind of stretching usually involves a partner?
Proprioceptive neuromuscular facilitation (PNF)
Which of these nutrients is the main component of bone and muscle?
Protein
Which of the following statements is true in relation to wellness?
Regardless of your inborn talents or abilities, you can achieve wellness if you desire it and are willing to work for it.
The PAR-Q requires your gender to estimate your VO2 max.
True
Thoughts and feelings affect how the cells function
True
What we eat and drink, how we feel, and other lifestyle choices can affect how our genetic material is expressed, creating a healthy or unhealthy life
True
Your emotions, relationships, and confidence are affected by functional fitness
True
Psychological flexibility involves a range of human abilities including
adapting to the demands of different situations.
Which energy system would be activated by playing a soccer game
aerobic energy system
A benefit of flexibility training discussed in the text is
an increased body awareness.
. Which energy system would be activated by doing 20 pull-ups?
anaerobic energy system
A healthy approach to improving cardiorespiratory wellness includes
awareness of the effects of hot and humid conditions
Functional fitness can help you to avoid
back problems and pain. heart problems. high blood pressure. diabetes. ✓ all of the above
When trying to adopt new healthy behaviors, it is important to
be patient. respect how complex a thorough change can be. recognize that this involves your whole being. be flexible. ✓ All of the above
A joint should
be stretched to mild discomfort but not pain.
Dynamic flexibility helps to maintain
better posture
Objectification of the body can lead to
body shame and revulsion
VO2 max is a good predictor of
cardiorespiratory fitness.
The leading cause of death in the United States is
cardiovascular disease.
Determinism is a belief that
change is not possible
Wellness activities should be
enjoyable.
Factors that contribute to healthy living include
having stable relationships. high educational level. avoidance of overweight. no alcohol consumption. not using tobacco. All of the above
Having a healthy understanding of self promotes body positivity, which leads to
healthier behaviors.
Factors that contribute to healthy living include
high educational level. not using tobacco. avoidance of overweight. no alcohol consumption. having stable relationships. All of the above
All of the following are major considerations when individualizing your own strength-training program EXCEPT
how much resistance exercise experience you have. your current level of functioning. the goals you want to accomplish through the program. ✓ All the above are factors to consider
Physical, social, mental, and emotional aspects are dimensions of
human beings
Testosterone has the greatest natural impact on building muscle
hypertrophy.
Which of the following are the three leading causes of preventable premature death in North America?
inactivity, poor diet, and tobacco use.
There are many side effects of taking anabolic steroids that were discussed in the text. For women, some of these may include
increased facial hair, a lowering of the voice, increased strength
Thinking we achieve or earn our worth often establishes a worldview of
inferiority and superiority.
Blood doping or inappropriate use of the hormone erythropoietin is dangerous because
it increasing the strain on the heart.
The overload principle means that
it is good to stress the cardiorespiratory system.
Millions of adults suffer from low back pain. Specific flexibility exercises
may correct and prevent back pain.
A healthy level of muscular strength and endurance can improve
mental functioning. confidence. self-respect. ✓ All of the above
A form of supplementation that helps build strength are
metabolic steroids. muscarinic steroids. anabolic steroids. All the above.
Functional fitness typifies _____________ because you are working with your whole self to do the exercises: the mind coordinates movements, posture allows for proper handling of weights, muscles contract to overcome resistance, etc.
mind-body wellness
Tight muscles increase the risk of
musculoskeletal injury.
Achievement self-esteem is based on the belief that you
must do something to be of value.
It is possible to avoid back pain by
not smoking. wearing comfortable shoes. not twisting when lifting something heavy. not slouching when standing or sitting. ✓ All of the above
You have achievement self-esteem if
other people can make you not like yourself. you like yourself only if you do better than others. your body weight affects how you feel about yourself. you think some people are less important than you are. ✓ all of the above
Brandon, your alcoholic friend, has been going to AA (Alcoholics Anonymous) meetings for three months now and has found a good support group. He occasionally slips up, but is making progress. Which Transtheoretical Model stage is he in?
Action stage
A pedometer reading of 10,000-14,000 steps a day is considered
Active
Which of the following is NOT a type of stretching discussed in the text?
Active Stretching
Considering the reasons for making a change, and considering what would keep you from deciding to make a change, are goals of which Transtheoretical Model stage?
Contemplation stage
Which of the following is NOT a function of skeletal muscle?
Contract the heart to pump blood
What kind of stretching is most appropriate for the warmup and cooldown of a workout?
Dynamic stretching
Nutrients that the body is unable to produce on its own are called
Essential
BMI gives you all the information you need to determine whether or not you weigh a healthy amount.
False
Body dissatisfaction can be found in children as young as six years old, but only when they belong to a weight range other than that which is normal to their age group.
False
Everyone's worth is different, but you should embrace yours anyway because it is unique to you.
False
Long-term goals are rarely met. Therefore there is no need to set them.
False
The majority of the chronic diseases that are today's biggest health challenges are most likely due to genetics.
False
You cannot change from having achievement self-esteem to having self-acceptance self-esteem.
False
Which of these nutrients cannot be digested?
Fiber
Key elements of functional fitness include _______. Select all that apply.
Flexibility of muscles and joints, cardio respiratory endurance, muscle strength and endurance
What three physical skills, when combined, allow a person to move, run, jump, etc.?
Flexibility, strength, and cardiorespiratory fitness
Cardiorespiratory fitness contributes to
overall well-being
Changing a behavior is easier if you have
people to support you.
Functional fitness is proper muscular strength and endurance designed to
perform daily activities.
Difficulty with balance is often a sign of
poor alignment and posture.
Good posture is
proper alignment of the musculoskeletal system
Muscular strength and endurance greatly enriches your life by
providing opportunities that may only be available to those who can meet the physical demands required by them. making it easier to effectively accomplish your day-to-day activities. improving your self-outlook due to your excellent functional fitness. positively impacting your whole self--spiritual, mental, emotional, and social included. ✓ All the above
Being unable or unwilling to change behaviors in order to live pain free is an example of
psychological inflexibility
Muscle strength and endurance are capable of
reducing back pain. helping a person avoid osteoporosis. improving balance. ✓ All of the above
Boys are only naturally stronger than girls because of
size of muscle fibers
All of the following are significant ways you can protect yourself from weather related risks while exercising EXCEPT
snacking while you exercise.
Choose the answer which best fits the following statement. Obesity can affect non-physical dimensions of your life. Ways this might occur include
social discrimination, loss of medical insurance coverage, and stress.
Which characteristic does NOT fit well in the following statement? As I am making a change in my life, I should be _______ with myself.
strict
Value and worth are determined by an individual's
success. happiness. behavior. None of the above
Functional fitness improves real-life movements by
teaching muscles to work together.
If you are performing an exercise which contracts your quadriceps to extend your leg, your hamstrings are acting as
the agonist.
If you are performing an exercise which contracts your quadriceps to extend your leg, your hamstrings are acting as
the antagonist
Select all that apply. Wellness includes
the desire and capacity to thrive, health fitness and overall well-being, optimal energy, feelings of peace and harmony of being
Resting metabolic rate is defined as
the minimum amount of energy your body needs to continue functioning at rest.
Ballistic stretching is not generally recommended because
there is too great a chance for injury
Self-esteem is a feeling we have about ourselves and means that
we choose our attitudes about our value.
Because our bodies produce heat when we exercise,
we need to keep our bodies hydrated
You should consult your physician before taking the PAR-Q if
you are over 40 and sedentary.
Functional fitness uses free weights so that while you are moving weights
you can strive to balance yourself.
Harmony of being is dependent on
your choices and your attitudes.
Self-acceptance self-esteem is
embracing your inherent value.
People who are cheerful, are energetic, and display positive moods are more apt to be physically healthy.
True
How do we measure the energy content in food?
Calories
In order to set SMARTER goals what should your goals be? Select all that apply
Attainable, specific, ethical
The Principle of Reversibility means
"use it or lose it".
Government guidelines recommend that you consume this percentage of your daily calories from fat.
20-35%
The nutrition label of your granola bar states that there are 200 calories per serving, 50 of which come from fat. What percentage of the calories in this food come from fat?
25%
For people of the same height, when body frame size is also considered to determine one's ideal normal weight, the range in weight could be as much as
60 pounds
Which of these describes an endomorph
A body type characterized as soft and round
What are some health-related benefits that come from regularly stretching?
Freedom of movement, higher quality of life, and reductions in stress.
What is the best way to give your body energy?
Functional fitness
How can you minimize risk in exercise participation?
Get a pre-participation screening
How is your brain affected by soft drinks and other foods with simple sugars or artificial sweeteners?
Ghrelin continues to be produced, despite the high level of calories being consumed, which causes people to consume more calories than needed.
What is the Principle of Progression?
Gradually increasing resistance or repetitions helps your body continue to strengthen.
Which of the following is a type of barrier to making behavioral changes? Select all that apply
Logistical, opportunity, physical, emotional
Ryan worries that he is too skinny, not like the other muscular guys who seem to attract other people to them. Ryan feels he needs to change his body to be accepted. Which of these best explains Ryan's predicament?
He is objectifying his own body, which may lead to body shame and unhealthy behaviors.
Which of the following are NOT helpful tips for safe lifting? Select all that apply.
Hold your breath during contraction when lifting a heavier weight. Exercise your small muscles before your large ones. Use a spotter only when using machine weights. Start fast within your program to see quick improvements.
What are the dangers of exercising in cold conditions?
Hypothermia and frostbite
Which of the following is the main factor contributing to lack of flexibility?
Inactivity
Functional fitness exercises
Include the use of free weights and require some degree of body balance
Our bodies need a balance of both intermittent and interval training. What is the difference between the two?
Intermittent training involves breaking up exercise time into smaller amounts throughout the day; interval training involves varying the intensity of exercise.
How does dieting by strict calorie restriction actually contribute to weight gain?
It causes the body to respond by slowing metabolism and burning muscle mass for energy.
Being physically active does all of the following EXCEPT:
It increases your risk of heart disease.
When you try to obtain worth by comparing yourself to others
It is very difficult to approach behavioral change in a healthy manner.
What does ghrelin do?
It sends a hunger signal to the brain.
In what ways is the LPAM different from the EPM?
LPAM is focused on producing health benefits; EPM is focused on producing skill and performance benefits.
Appetite and satiety tend to be self-regulating, but this self-regulating system can be disrupted by
Lack of sleep
Which of these can be used by the body to produce energy?
Lipids (Fat) Glucose Carbohydrates All of the above
. In order to set SMARTER goals what should your goals be? Select all that apply
Rewarding, relevant, ethical
Which of the following are considered tissues and structures involved in joint mobility? Select all that apply.
Skin, fascia, ligaments, muscles, bones, joint capsules
What is dynamic stretching?
Slower and more controlled limb movements through a full range of motion
A focus on functional fitness helps you focus on your _______ health. Select all that apply.
Social, physical, mental, spiritual, emotional
What is the ACSM's recommended overload?
Stretching to the point of mild discomfort
What does it mean if you fail one of the four self-assessment tests
The failed test is an area that needs work
When reading and understanding food labels, it is a good idea to look at
The first facts and ingredients listed, the servings per container, and the serving size
What is neurogenesis?
The process of developing new neurons
What is the problem with "quick fixes" for bodily dysfunction?
The symptoms are being addressed but not the underlying cause.
Joint structure affects flexibility in what way?
The tendons connect muscles to the bones. The nerves provide feedback. It prevents the joint from extending beyond a certain point. The ligaments provide stability to a joint. ✓ All of the above
Why might individuals who use machines at the gym to strengthen muscles injure themselves when lifting a heavy box?
Their range of motion was constricted, isolating one group of muscles at a time.
What is the rule by which companies may label a product as fat free
There must be less than or equal to .5 grams of fat per serving
Proteins, fats, carbohydrates, and water are classified as macronutrients because
They are needed by the body in large amounts
What did Blair discover in 1989?
Those who exercise have fewer chances of premature death, even if they have the genetic tendency for chronic diseases.
What is the suggested minimum frequency of training?
Three times per week; five to seven days is recommended
Feeling happy or confident may have a positive effect on your immune system's ability to defend against disease and sickness
True
Which of the following statements regarding self-acceptance self-esteem is FALSE?
Trying to earn or acquire worth is exhausting because it requires a lot of thought, energy, and constant comparison. Once you acknowledge your inborn worth, self-esteem basically becomes a non-issue in your life because you know any failure you experience derives from your behavior, not your lack of worth. Self-acceptance self-esteem is healthy because it allows you to deal with behavioral failures, without questioning your inherent worth. None of the above
Which of these are correlated with obesity?
Type 2 Diabetes, Cancer, Heart Disease
The nutrient most needed for survival is
Water
Which statement is true regarding action and self-esteem?
We must acknowledge and embrace our inborn worth
What could happen if you don't establish a foundation of functional fitness before pursuing other forms of fitness?
You could experience injury and chronic musculoskeletal problems.
Why shouldn't you use a one-size-fits-all cardiorespiratory training program?
You should tailor your program to work with your body
Functional fitness also develops your _______.
ability to learn, think, and communicate thoughts.
If a person becomes defensive and tries to prove that he/she is doing "good enough", instead of working to make a change, they are exemplifying
a fixed mindset
A result of practicing psychological flexibility is
a greater satisfaction with life. reducing depressive symptoms. reducing anxiety symptoms. ✓ All the above
The mindset most conducive to healthy living is
a growth mindset.
Shooting or sharp pain while exercising is
a problem. You should not be in pain.
A basic guideline for breathing properly while lifting includes
breathing in during the eccentric phase and breathing out during the concentric phase.
Choose the answer which best completes both statements. Protein mainly functions to ____________, but it can also serve as ____________.
build tissue; an energy source
You can estimate your current cardiorespiratory fitness level
by measuring how quickly you can walk/jog/run a given distance.
Having a negative attitude toward your body shape and size
can be just as harmful to your health as a problem with the body itself.
If your family has a history of a chronic disease, you
can often avoid it with a healthy lifestyle
Three types of muscle tissue in the body include
cardiac, smooth, and skeletal.
A waist circumference of 38 inches for a woman and 40 inches for a man is
considered high risk for the woman, but not for the man.
If you have any previous or current injuries, before beginning an exercise program you should
consult with a medical professional
Muscular endurance is the ability of a muscle or muscle group to
contract repeatedly over time
Functional fitness helps correct dysfunction by
creating a solid foundation
Changing to living a healthy lifestyle is
dependent on how others are living. dependent on determinism. the most difficult change to make. facilitated by a fixed mindset. ✓ None of the above
Functional fitness can help you avoid
depressive symptoms.
All of the following are nutrients consumers are advised to get adequate amounts of, EXCEPT
dietary fiber. vitamin C. iron. vitamin A. calcium. ✓ None of the above (meaning consumers should get enough of ALL of these nutrients)
Muscles burn calories and help maintain normal body weight
during and after exercise.
Two types of flexibility are
dynamic and psychological flexibility.
When a muscle lengthens during a contraction against resistance, it is called
eccentric contraction.
The more fit you are, the more
efficiently you burn fat reserves.
Basic wellness includes which of the following features? Select all the apply
establishing healthy relationships, achieving proper nutrition and maintaining a healthy weight, creating a healthy environment, serving others
The principle of progression applied to flexibility means that
everyone should ease into flexibility exercises and do some every day.
Intrinsic motivation is most effective when changing behavior because
extrinsic motivation rarely results in lasting change
The relationship between flexibility and muscle strength means that
flexibility is most effective when muscles are strong.
The ability to move a joint through its full range of motion is called
flexibility.
Stressors release hormones that slow down digestion, resulting in
food stagnating and sending toxins into the bloodstream.
Cardiorespiratory fitness is especially effective
for increasing a person's ability to work. for reducing the risk of type II diabetes. for reducing the risk of heart disease. ✓ all of the above
The Exercise Prescription Model (EPM) is a guideline for
frequency, intensity, time, and type of cardiorespiratory exercise.
Proprioception is information that comes
from within the body.
Living free from pain is a key contribution of
functional fitness.
Which of the following best completes the statement? When creating or participating in an exercise program, it is important to keep a _____________ mindset in order to ___________________.
functional fitness; decrease chance of injury and improve daily living
When you are ready to eat, your motivation should be
getting nutrients into your body.
Choose the answer which best completes both statements. Glucose which is not used immediately for energy is stored as ___________; if this storage becomes full, the glucose is converted into ___________.
glycogen; fat
Eating good food is important for
good health. better brain function. improved mood. people of all ages. ✓ all of the above
Good posture contributes to
good relationships. good functioning of many systems of the body. a better supply of oxygen to the lungs. communicating confidence. ✓ all of the above
Maintaining a healthy weight tends to be much easier when you
have a genuine respect for your body
Blood doping is different than creatine and steroid use because
it typically yields the greatest results in endurance athletes.
A fairly sedentary lifestyle can cause your body to
lack correct movement patterns as your body compensates for weakness
A fairly sedentary lifestyle can cause your body to
lack correct movement patterns as your body compensates for weakness.
Choose the answer which best completes both statements. Obese people have high levels of the hormone ____________. This is because _________________________________.
leptin; the body has become resistant to this hormone
The amount of exercise needed to maintain muscular fitness gain is
less than the amount it took to achieve the gain.
Today, about 80% of illnesses in America are caused by
lifestyle choices.
Nutrients are substances that contribute to growth and are necessary to
maintain life.
All of the following are reasons to never use anabolic steroids EXCEPT
they are banned from sports, so there can be serious consequences as an athlete if you are found using them. they often cause a decreased sensitivity to emotions such as aggressiveness and anger. they can cause damage to the liver and possibly cancer. they can cause damage to the heart and blood vessels. All the above are reasons to avoid using anabolic steroids.
All of the following are reasons to never use anabolic steroids EXCEPT
they often cause a decreased sensitivity to emotions such as aggressiveness and anger.
Animal proteins are considered high-quality proteins because
they provide essential amino acids.
. Wise goal setting includes
thinking big.
The main purpose of the cooldown period is
to reduce heart rate and lower body temperature.
Skeletal muscle differs from cardiac and smooth muscle because it is
voluntary
There are many sources that can influence your attitudes toward yourself. Some of the main sources discussed in the reading are
your personal history, your family, how others treat you, and what others say about you.
Achievement self-esteem is based on the belief that you
✓ must do something to be of value.
