HSCC 101

At what point after an activity has been initiated does the body switch energy sources from the immediate energy system to the anaerobic energy system?

30 seconds

John is a healthy 20-year-old college student. He weighs 160 lbs and jogs at a moderate pace 3 days per week for 20 minutes. Based on this information, approximately how many grams of protein does he need daily?

60 grams

the average life expectancy at birth for males is which of the following?

76 years

Which of the following kills more young adults than almost all other causes combined?

accidents

Activities at the top of the physical activity pyramid represent

activities that you should spend the least amount of time on.

Training that involves continuous activity sustained for 20 or more minutes is known as

aerobic training

A primary purpose of the general cool-down is to slowly return ________ back to resting levels.

breathing rate

Proteins from plant sources

can be combined to obtain complementary proteins

Simple carbohydrates primarily provide

energy

People with an internal motivation to participate in fitness activities focus on

enjoying the activity

The Daily Reference Value (DRV) for cholesterol is

300mg

people who stop exercising lose fitness gains at the same rate as they gained them.

false

Sally is currently jogging 3 times per week for 30 minutes. She has become comfortable with this workout and now wants to increase her workout time. Using the principle of progression, Sally should increase her time to approximately ________ minutes.

33

which of the following food choices would be considered the least healthy in terms of fat content?

fettuccine alfredo

People with low vitamin intakes tend to not eat enough

fruits

Which of the following contributing factors to premature death is outside of a person's control?

genetic disability

The "bad cholesterol," which leads to plaque deposits in blood vessels, is known as

LDL

SMART goals are

Specific Measurable Action-oriented Realistic Time-oriented

a measure of the amount of chemical energy that a food provides in known as

a calorie

Blood is pumped out of the heart to the brain and body via the

aorta

Stretching exercise should be performed

at the end of the specific warm-up

The upper chambers of the heart are called

atria

the maintenance of equilibrium is

balance

The most frequently eaten vegetables in America are

iceberg lettuce and potatoes

Stored adenosine triphosphate (ATP) in the muscle is used in the ________ energy system.

immediate

Which of the following may occur as the result of cardiorespiratory training?

improved oxygen delivery to muscles

Bettina has been exercising for a few weeks and is becoming adjusted to her current intensity level. To improve further, she must

increase her overload training

The number one killer in the United States among adults of all ages is

cardiovascular disease

The number-one killer in terms of diseases is

cardiovascular disease

The most common steroid in the body is

cholesterol

Which mineral assists with the breakdown of glucose?

chromium

Which of the following would be considered an example of an aerobic activity?

cycling

the FITT formula is use to

design a safe and effective exercise program

Which of the following conditions would always require a medical clearance before exercising?

diabetes

Hypokinetic diseases are defined as

diseases caused by inactivity.

Recycling and using public transportation are examples of ________ wellness.

environmental

aerobic exercise, weight lifting, and yoga are all examples of

exercise training

Muscular strength is defined as the ability of your muscles to

exert force

Water is used in the body to

facilitate transport of substances

the World Health Organization recommends balance training in seniors to reduce the risk of _________

falls

"low fat" cookies made with vegetable shortening are generally healthy foods.

false

Oxygen derivatives that can cause the body damage are known as

free radicals

The times per week that an activity is performed is known as

frequency

John is getting ready to do bench presses. After doing some jumping jacks and light rowing activity, he begins to concentrate on range-of-motion exercises for his shoulders. John has moved from the ________ phase to the ________ phase of warm-up.

general; specific

Which of the following is a component of emotional wellness?

good self-esteem

A person with an internal locus of control

has a high level of self-efficacy.

Compared to refined foods, whole foods

have higher amounts of fiber

Physical inactivity contributes to which of the following health conditions?

heart disease

HDL cholesterol

helps protect against heart disease.

A protein that transports oxygen in blood is which of the following?

hemoglobin

Modeling is defined as

learning how to adopt new behaviors by choosing a role model who exhibits those behaviors.

a conviction that one can control events and factos in one's life is known as

locus of control

the three metabolic energy systems are

immediate, oxidative, and nonoxidative

cardiorespiratory fitness

improves self-esteem

jim and steve have been working out toether for 3 months. although they have been doing the same workout, steve has shown faster improvement. this difference in their responses to exercise illustrates the principle of

individuality

Training that alternates periods of high-intensity exercise with periods of lower intensity exercise or rest is known as

interval training

Anemia results in

low blood oxygen levels

Which of the following is a financial advantage of having a high level of wellness?

lower health care costs

Shaping is defined as

making a series of small changes

Which of the following is high in trans fats?

margarine

The "m" in the "SMART" system for setting goals stands for which of the following?

measurable

chemical compounds that supply energy and raw matericals we need to survive are known as

nutrients

Which of the following is a benefit of maintaining a good level of flexibility?

prevention of lower back pain

Which of the following types of fiber is associated with lowering cholesterol?

soluble

If you understand your __________, you can plan activities in a way that makes you more likely to stick with the program.

motivations

lean body tissue consists of

muscle, bone, and fluids

Creatine phosphate is stored in

muscles

The upper respiratory passages

warm, humidify, and filter the air

When developing a training program for cardiorespiratory fitness, your intensity of exercise should be determined by

your target heart rate

which mineral is associated with wound healing?

zinc

a disease associated with low calcium intake is known as

osteoporosis

Attempting to double the amount of weight you can bench press in the space of a month is an example of which barrier to change?

overambitious goals

A subjective assessment of exercise intensity is

perceived exertion

a person believes that he may develop lung cancer if he continues to smoke. this is an example of

perceived susceptibility

A physically fit person is best defined as someone who

performs moderate to vigorous physical activity daily without undue fatigue

Men over 45 and women over 55 should obtain ________ before beginning an exercise program.

permission from their doctor

__________ barriers to physical activity include personal and physical factors affecting exercise participation.

personal

Being physically fit, getting regular medical exams, and having a healthy diet are all components of ________ wellness.

physical

research has shown that _____ decreases a person's risk for chronic disease.

physical activity

which of the following is a macromineral?

potassium

Your friend is morbidly obese. When you express your concern to him about his health, he denies that his obesity will have any effect on his health and cites the example of his father, who is also obese and apparently healthy. Which stage of behavior change is your friend in regarding his obesity?

precontemplation

People who have thought about what they might do to change a behavior and are within a month or so of taking action are in which stage of behavior change?

preparation

The most important aspect of footwear is

proper, fit

Substances that form the major structural components of the body are known as

proteins

Which of the following is attributed to regular physical activity?

reduced risk of obesity

The Harvard Medical School pyramid recommends minimizing the consumption of

refined carbohydrates

Which of the following is a role of sodium in the body?

regulating the water contents of blood and body fluids

when performing range-of-motion exercises, your movements should be _____ and ______

relaxed; controlled

The exchange of oxygen and carbon dioxide is called

respiration

The daily protein requirement for an elite athlete is approximately

1.5 grams per kilogram of body weight.

Employer health insurance premiums increased by how much between 1999 and 2009?

131%

ACSM recommends that adults perform at least ________ minutes of moderate physical activity per week.

150

Damage to ligaments or joint structures due to acute injury is known as

sprain

A good source of complex carbohydrate includes

squash

According to the physical activity pyramid, individuals should work on muscular fitness

2 days per week

Omega-6 fatty acids have double-bonded carbons at

2 sites

Recommended Dietary Allowance (RDA) for sodium is

2300 mg or less per day

The Daily Reference Value (DRV) for fiber is

25 grams per day

according to the American College of Sports Medicine the recommended frequency for cardiorespiratory exercise is

3 to 5 days per week

According to the American College Health Association survey, approximately what percentage of college students consumes the recommended 5 servings of fruits and vegetables daily?

6%

during the specific cool-down, you should

stretch the muscle groups worked during the activity.

which of the following increases as the result of cardiorespiratory training?

stroke volume

The dose-response relationship states that the amount of adaptation you can expect from exercise directly relates to

the amount of overload incorporated into the program.

The upper respiratory tract is made up of

the pharynx, larynx, and trachea.

Submaximal tests are typically used to assess fitness because

they are safer than maximal tests.

When hydrogen atoms are added to an unsaturated oil to cause more complete saturation, it produces

trans fats

The fatty acids in most foods and in the body occur in the form of

triglycerides

The more strongly you state an intention to change a wellness habit, either verbally or on paper, the more likely it is you will succeed.

true

acute iron toxicity is the leading cause of accidental poisoning in small children in the United States.

true

in the maintenance stage, people work to prevent relapse into old habits.

true

individuals who are in wheelchaits may use most strength-training machines that involve a seated position.

true

air entering the body through the nose travels first through the ______ and then through the _____ before entering the lungs.

upper respiratory tract; lower respiratory tract

People under stress often

use sugar to alter energy levels

The lower chambers of the heart are called the:

ventricles

Mentally picturing success in reaching a goal is known as which of the following?

visualization

a vitamin that aids blood clotting is

vitamin K

Which of the following is a specific, time-oriented goal for weight loss?

I will lose 2 pounds in the next month.

Which of the following is the best specific, time-oriented goal for exercise?

I'll run 3 miles in 30 minutes by mid-July.

a vitamin that is important in maintenance of vision is

Vitamin A

A vitamin that strengthens blood vessels is

Vitamin C

adaption is defined as

a change in the body as a result of overload

which of the following is an example of prevention?

a vaccination

________ is a component of spiritual wellness.

altruism

the pressure that blood exerts on the walls of your blood vessels is known as

blood pressure

The biggest variable related to caloric needs is

body size

Small hairlike projections in the respiratory tract that filter out unwanted particles are called

cilia

Jan is an endurance athlete. Due to her activity level, she needs more calories than the average female. For her to perform at her peak, it is recommended that the majority of her calories come from

complex carbohydrates

Which of the following is a way to get more heart-healthy fat into the diet?

cook with unsaturated oils

Going for a walk instead of eating dessert is an example of

countering

Substituting a healthy behavior for an unhealthy behavior is known as what?

countering

A good source of fiber (indigestible carbohydrate) includes

dried beans

which of the following would be considered indoor cardio workout equipment?

elliptical machine

exercise intensity is most closely related to

how hard you exercise.

Which of the following is a purpose of the exercise warm-up?

increase muscle elasticity

To progress safely and improve fitness, it is recommended that you

increase overload frequency, intensity, or duration by no more than 10% each time you make changes in your program.

John runs 3 miles, five days a week, because he enjoys the challenge and the way he feels afterward. John's reward for running is

intrinsic

The most common nutrient deficiency worldwide is associated with

iron

excessive protein should be avoided during a pre-game or pre-workout meal becuase

it takes longer to digest

Which of the following statements is true of the incidence of obesity in the United States?

its steadily increasing

_________ is a benefical tool for monitoring, recording, and measuring progress on a behavior change.

journaling

A byproduct of breaking down glucose for energy that may cause burning in the muscle is

lactic acid

Micronutrients that enable our nerves to transmit impulses are known as

minerals

Finding a healthy example to follow is known as which of the following?

modeling

An oil high in monounsaturated fatty acid is

olive oil

a subjective assessment of exercise intensity is

perceived excertion

Recent research has shown that most Americans are

physically inactive

Inflammation of the fascia on the underside of the foot is known as

plantar fascitis

The fluid portion of blood is which of the following?

plasma

the cuttent USDA "ChoosMyPlate.gov" website

provides specific daily food recommendations based on your sex, size, age, and activity level.

The right ventricle pumps blood through the ________ to the lungs.

pulmonary artery

The wave of blood that can be felt moving through the arteries when the heart contracts is the

pulse

Patella-femoral pain syndrome is also known as

runner's knee

A step-by-step process of making a series of small changes is known as which of the following?

shaping

The ability to have satisfying interpersonal relationships is which of the following?

social wellness

the ability to perform a movement in a short period of time is

speed

damage to muscle or tendon fibers due to injury or overtaining is known as a

strain

The left ventricle pumps blood to

the systemic circulation.

A vitamin that increases the absorption of calcium is

vitamin d

Organic compounds that we need in tiny amounts to promote growth and help maintain health are known as

vitamins