LFIT Questions
Muscle strength and endurance are capable of All of the above Preventing osteoporosis Reducing back pain None of the above Improving balance
All of the above
The NIH defines obesity as a chronic disease, one that is related to numerous potentially fatal health problems, including: All of the above Colorectal cancer Coronary heart disease Diabetes None of the above
All of the above
The support of others enhances our Learning Motivation All of the above Well-being Performance
All of the above
Traditional Chinese Medicine focuses on Temperature Circulation All of the above Digestion Breathing
All of the above
Wellness includes Health, fitness, and overall well being Desire and capacity to thrive All of the above Feelings of peace and harmony of being Optimal energy
All of the above
When trying to adopt new healthy behaviors, it is important to Be patient Be flexible Recognize this involves your whole being Respect the complexity of thorough change All of the above
All of the above
When trying to adopt new healthy behaviors, it is important to Recognize this involves your whole being Be flexible Be patient Respect the complexity of thorough change All of the above
All of the above
When trying to adopt new healthy behaviors, it is important to? Be flexible Be patient Recognize this involves your whole being All of the above Respect the complexity of thorough change
All of the above
Cardiorespiratory fitness is especially effective All of the these For increasing a person's capacity to work For reducing the risk of heart disease For reducing the risk of Type II diabetes
All of the these
Good posture contributes to A better supply of oxygen to the lungs Good relationships All of these Good functioning of many systems of the body Communicating confidence
All of these
One who consumes huge amounts of food at one time and then purges it through vomiting or by using laxatives may suffer from Anorexia nervosa Omentum Amenorrhea Bulimia nervosa Binge nervosa
Bulimia nervosa
You can estimate your current cardiorespiratory fitness level By assessing how much weight you can lift By taking the walk/jog/run test Only by taking a treadmill stress test By assessing your flexibility By calculating your body mass index
By taking the walk/jog/run test
Muscular endurance is the ability of a muscle or muscle group to Align the body Maintain flexibility Contract repeatedly over time Exert force Maintain stability
Contract repeatedly over time
Functional fitness helps correct dysfunction by Weight training Orthopedic surgery Exercising the cardiorespiratory system Participating in a sport Creating a solid foundation
Creating a solid foundation
Applying the FITT formula to flexibility involves which one of the recommendations listed here? Follow a split routine that works certain muscles on one day and others on a different day Do three repetitions of stretches held for 10 to 15 seconds. Do two to four repetitions of stretches held for 15 to 30 seconds. Do three sets of 10 repetitions. No pain, no gain. Take each stretch to the point at which it become painful and hold for 10 to 15 seconds.
Do two to four repetitions of stretches held for 15 to 30 seconds.
FITT designates Function. Intensity. Time. Technique. Frequency. Intensity. Time. Technique. Function. Intensity. Time. Type. Frequency. Intensity. Time. Type. Frequency. Intensity. Technique. Time.
Frequency. Intensity. Time. Type.
In the sit-and-reach exercise, one stretches the Quadriceps Hamstrings Hip flexors Femur Shoulders
Hamstrings
Abdominal weight increases the risk for Type 2 diabetes more than fat in other areas of the body up to 10 times greater 4 times greater 2 times greater 6 times greater 8 times greater
10 times greater
Abdominal weight increases the risk for Type 2 diabetes more than fat in other areas of the body up to: 2 times greater 8 times greater 10 times greater 4 times greater 6 times greater
10 times greater
Even walking is a good way to burn calories. How many steps a day should your pedometer register? 10,000 5,000 12,000 8,000 15,000
10,000
Lily is 20. Her maximum heart rate calculated using the simple formula is (220-age) 240 200 260 180 20
200
What percentage of American adults suffer from a mental disorder? 20 percent 15 percent 10 percent 5 percent 25 percent
25 percent
In the shoulder reach, the distance between the two hands on the ruler assesses your flexibility. A good score is considered to be 7 to 9 inches of each other 3 to 5 inches of each other Over 9 inches of each other 5 to 7 inches of each other 0 to 3 inches of each other
3 to 5 inches of each other
Low-fit men and low-fit women are at what higher risk than high-fit men and high-fit women for all-cause mortality 5.3 higher risk for low-fit men; 3.2 higher risk for low-fit women 2.2 higher risk for low-fit men; 4.3 higher risk for low-fit women 4.3 higher risk for low-fit men; 2.2 higher risk for low-fit women None of these 3.2 higher risk for low-fit men; 5.3 higher risk for low-fit women
3.2 higher risk for low-fit men; 5.3 higher risk for low-fit women
Low-fit men and low-fit women are at what higher risk than high-fit men and high-fit women for all-cause mortality? 2.2 higher risk for low-fit men; 4.3 higher risk for low-fit women 4.3 higher risk for low-fit men; 2.2 higher risk for low-fit women 5.3 higher risk for low-fit men; 3.2 higher risk for low-fit women None of the these 3.2 higher risk for low-fit men; 5.3 higher risk for low-fit women
3.2 higher risk for low-fit men; 5.3 higher risk for low-fit women
In the groin stretch, you sit on the floor and put the soles of the feet together. Grabbing the ends of your feet with both hands and pulling your heels towards the groin as close as you can. Flexibility is considered good if the distance between heels and groin is Between 4 and 5 inches 8 inches or more Between 6 and 8 inches Between 5 and 6 inches 4 inches or less
4 inches or less
Jen weighs 140 pounds. Using the formula provided in the text, how many grams of protein should she consume daily? 65 8 20 48 56
56
The minimum amount of resistance or overload needed to ensure progression is what percentage of the maximum force that a muscle or muscle group can exert during one repetition? 90 percent 60 percent 50 percent 70 percent 80 percent
60 percent
For people of the same height, when body frame size is factored in to determine one's optimal normal weight, the range in weight could be as much as 50 pounds 60 pounds 20 pounds 30 pounds 40 pounds
60 pounds
Which is the most likely resting heart rate (RHR) for the average person, not an elite athlete? 35 85 55 45 65
65
What percentage of today's most challenging chronic diseases is most likely due to lifestyle? 80 60 95 25 40
80
The percentage of Americans who, at some point, experience low-back pain is 25 percent 40 percent 75 percent 55 percent 80 percent
80 percent
According to a study of six-year-olds, what percentage of those in the normal range expressed negative attitudes toward their body size? 70 percent 10 percent 90 percent 50 percent 30 percent
90 percent
The INTERHEART study conducted in six continents with some 30,000 subjects indicated that a healthy lifestyle could prevent what percentage of heart disease? 30 percent 90 percent 60 percent 75 percent 40 percent
90 percent
Proprioceptive neuromuscular facilitation technique requires Ballistic movement A partner Equipment Strong muscles The stretch reflex
A partner
All of the following are included in the Harvard School of Public Health's "seven healthiest changes you can make in your diet" except Choose healthier sources of protein Abstain from alcohol Eat plenty of fruits and vegetables, but hold the potatoes Watch your weight Take a multivitamin
Abstain from alcohol
Millions of adults suffer from low back pain. Specific flexibility exercises may Reduce strength and cause further back pain Be more difficult to perform Alleviate some pain but surgery is the best choice Allow you to tolerate back pain but never eliminate it Alleviate most if not all back pain
Alleviate most if not all back pain
Serena, who intensely fears becoming fat despite having a body weight more than 15 percent below normal, may suffer from Bulimia nervosa Amenorrhea Binge nervosa Omentum Anorexia nervosa
Anorexia nervosa
Free radicals, short-lived chemicals that can have detrimental effects on cells, can be combated by Antioxidants B-vitamins Calcium Fiber Proteins
Antioxidants
Based on the BMI, obesity is defined as Any score over 30 Any score less than 25 Any score over 25 Any score over 40 Any score over 35
Any score over 30
During physical activity, one's breathing is likely to be As much as 40 to 60 breaths per minute Twice that of one's resting rate As much as 65 to 70 breaths per minute Irregular and stressed A strong indicator of the status of one's well-being
As much as 40 to 60 breaths per minute
NSAIDs are A crucial component to functional fitness Designed to increase levels of serotonin Imbued with 10 times the amount of caffeine found in a soda Associated with increases in stomach and kidney problems Steroids designed to increase testosterone levels
Associated with increases in stomach and kidney problems
If met, three main psychological needs that result in greater health and wellness are Relatedness, genetics, and responsibility Autonomy, freedom, and independence Autonomy, competence, and relatedness Competence, confidence, and cooperativeness Esteem, self-acceptance, and interdependence
Autonomy, competence, and relatedness
A healthy approach to improving cardiorespiratory wellness includes Wearing clothes to help you sweat off weight Lifting weights in addition to cardio workouts Awareness of the effects of hot and humid conditions Pushing yourself as hard as you can Running or jogging rather than just walking
Awareness of the effects of hot and humid conditions
The aciton of the branches of the autonomic nervous system is most similar to which of the following metaphors Running a marathon Balancing on a skateboard Playing drums in a rock band Playing piano to the tempo of a metronome Climbing a tree
Balancing on a skateboard
U.S. government guidelines and those of other nutrition experts recommend that the percentage of calories in your diet coming from carbohydrates should Be 40 to 50 percent Be as high as 65 percent Never exceed 25 percent Never exceed 50 percent Be 25 to 40 percent
Be as high as 65 percent
The key to having a healthy weight is to: Establish one's ideal weight using standard measures Compare oneself to one's friends as an ideal to which to aspire Be at peace with your body Lead an active life Pay special attention to one's caloric intake
Be at peace with your body
Dynamic flexibility helps to maintain Better posture More attention to the muscles Ligament soreness More oxygen in the lungs Cartilage in the joints
Better posture
The second brain is found in the Right brain Brain stem Left brain Central nervous system Bowels
Bowels
One who consumes huge amounts of food at one time and then purges it through vomiting or by using laxatives may suffer from Amenorrhea Omentum Bulimia nervosa Binge nervosa Anorexia nervosa
Bulimia nervosa
The body needs 110 milligrams or more of the major minerals each day. Which of the following five lists contains only major minerals as opposed to trace minerals? Fluoride, calcium, zinc, and copper Calcium, sodium phosphorus, and magnesium Sodium, manganese, magnesium, and calcium Chloride, copper, calcium, and iron Zinc, iron, copper, and manganese
Calcium, sodium phosphorus, and magnesium
With respect to osteoporosis, a loss of bone mineral density, strength training Can help prevent or even reverse the condition Can help diminish, though not prevent or reverse, the condition Has little effect for the elderly in addressing the condition Results in diminished bone mineral density among the elderly Is helpful for elderly men but not for elderly women
Can help prevent or even reverse the condition
Compared to men, progressive resistance training by women Can result in a greater percentage increase in arm and leg strength Produces changes that are essentially the same as those seen in men Increases their strength but not to the extent in percentage or amount seen in men Results in women exceeding the muscle mass for men Results in a superior resting metabolic rate
Can result in a greater percentage increase in arm and leg strength
Three types of muscle tissue in the body include Cardiac, smooth, and complex Cardiac, smooth, and skeletal Cardiac, digestive, and skeletal Cardiac, pulmonary, and skeletal Cardiac, skeletal, and postural Agonist denotes
Cardiac, smooth, and skeletal
VO2 max is good predictor of Mental toughness Type II diabetes Competitive instinct Heart disease Cardiorespiratory fitness
Cardiorespiratory fitness
The leading cause of death in the United States is Accidents Cancer Pneumonia Alzheimer's disease Cardiovascular disease
Cardiovascular disease
Ballistic stretching Cuases the muscle to contract Causes the muscle to stretch to its maximum potential Requires the use of a partner Allows the muscle to relax after an initial maximal contraction and then stretched Isolates the target muscle
Causes the muscle to stretch to its maximum potential
Shelley worked up a sweat from ice skating in the park for forty minutes. What should she drink to replenish her fluid loss? Hot chocolate Juice Warm tea A sports drink Chilled water
Chilled water
CAM is an acronym for Complementary and Alternative Medicine Conventional and Applied Medicine Chiropractic and Alternative Medicine Cardiovascular and Applied Medicine Cardiovascular and Action-Oriented Medicine
Complementary and Alternative Medicine
Yoga is viewed as especially beneficial for Greater strength Improved flexibility Improved mental health Increased balance Complete functional fitness
Complete functional fitness
All of the following are important to successful behavior change except Decisional balance Short-term goals Contingency rewards Long-term goals Thinking-big
Contingency rewards
All of the following are important to successful behavior change except Decisional balance Thinking big Short-term goals Contingency rewards Long-term goals
Contingency rewards
Justin constantly compares himself to others. After failing to keep his New Year's Resolution of working out five times a week, he sees himself as a failure. Justin suffers from Depression Procrastination disorder Perfectionism Contingency, or achievement, self-esteem Social anxiety
Contingency, or achievement, self-esteem
Justin constantly compares himself to others. After failing to keep his New Year's Resolution of working out five times a week, he sees himself as a failure. Justin suffers from Social anxiety Depression Perfectionism Contingency, or achievement, self-esteem Procrastination disorder
Contingency, or achievement, self-esteem
Excessive protein consumption over time may Cause a swelling of body tissue Result in a severe break down or wasting of body fat Draw calcium from the bones and weaken them Result in a severe break down or wasting of body fat Produce liver damage
Draw calcium from the bones and weaken them
Muscles burn calories and help maintain normal body weight None of the above During and after exercise During heart rate variability All of the above During exercise
During and after exercise
The principle of progression applied to flexibility means that one should Bounce and stretch as far as possible Work up to the point of pain, making that the new standard Ease into flexibility exercises and do some every day Be able to sit with legs extended and reach beyond their toes Become as flexible as possible
Ease into flexibility exercises and do some every day
The female body shape is the standard Isomorph Mesomorph Polymorph Endomorph Ectomorph
Endomorph
An "E" added to the end of the F.I.T.T. acronym indicates Enjoyment Emotion Energy Experience Excitement
Enjoyment
A nutrient that is not able to be produced in the body is called Irrelevant None of the above A micronutrient Essential A macronutrient
Essential
One of the best ways to regulate ghrelin and leptin is Positive attitudes Fasting Glucose Anti-depressants Exercise
Exercise
The genome is to genetic information as which of the following is to lifestyle and environmental information? Biosphere Ergosphere Geodome Econome Exposome
Exposome
Those who believe that "behavior is identity" display Fixed mindset Growth mindset Competence Self-determination Intrinsic motivation
Fixed mindset
Those who believe that "behavior is identity" display Intrinsic motivation Fixed mindset Self-determination Competence Growth mindset
Fixed mindset
The capacity to move a joint through its full range of motion is called Flexibility Functional flexibility Mobility Dynamic flexibility Ligament flexibility
Flexibility
The relationship between flexibility and muscle strength dictates that Muscles cannot be strong if they are flexible Maintaining dynamic flexibility limits muscle strength Muscles cannot be flexible if they are strong Maintaining muscle strength limits dynamic flexibility Flexibility is most effective when muscles are strong
Flexibility is most effective when muscles are strong
The prudent lifestyle espouses Ergogenic aids to boost performance Medication to alleviate pain Focusing on mindbody wellness Surger Maximum muscle development
Focusing on mindbody wellness
Stressors release hormones that slow down digestion resulting in Food not being digested Food staying in the thoracic cavity too long Food stagnating and sending toxins into the bloodstream Decreased energy Decreased appetite
Food stagnating and sending toxins into the bloodstream
Waist size is as predictive of disease risk due to weight as other more complex measures. One simple measure for acceptable waist size is For your waist size to be less than 37 inches For women to have a waist size of less than 37 inches and men less than 40 inches. For your waist size to be half your height in inches For your waist size to be one-quarter of your weight None of the above
For your waist size to be half your height in inches
The Exercise Prescription Model (EPM) is a guideline for Cardiorespiratory exercise for children FITT individuals Individuals beginning a new exercise program Frequency, intensity, time, and type of cardiorespiratory exercise American adults
Frequency, intensity, time, and type of cardiorespiratory exercise
Which of the following two hormones have emerged as key players in affecting appetite? Adipose tells the brain you're hungry; omentum signals you feel full. Ghrelin tells the brain you're hungry; leptin signals you feel full. Leptin tells the brain you're hungry; ghrelin signals you feel full. Adipose tells the brain you're hungry; perioteneum signals that you feel full. Omentum tells the brain you're hungry; adipose signals you feel full.
Ghrelin tells the brain you're hungry; leptin signals you feel full.
The basic graphic in the USDA's MyPlate program recommends the higher percentage of food consumption be Grains and vegetables Protein and grains Vegetables and fruits Fruits and protein Vegetables and fruits
Grains and vegetables
The mindset most conducive to healthy living is None of the above Fixed Sedentary Mature Growth
Growth
Sophie is the poster student for the text's functional fitness message. One of her activities in the past 24 hours is inconsistent, though, with the principles of functional fitness. Which of the following is inconsistent? Ate breakfast and walked across campus for her morning classes Studied a bit, watched some TV with her roommate, and turned in just before midnight. Attended early afternoon Pilates class at the Rec Center Went to sleep at midnight and woke up at 7:30 AM Had an energy drink to boost her later afternoon activities
Had an energy drink to boost her later afternoon activities
In the sit-and-reach exercise, one stretches the Femur Hamstrings Shoulders Hip flexors Quadriceps
Hamstrings
All of the following are suggestions to deal with a food obsession except Carry some healthy snacks with you to avoid getting overly hungry. Eat a simple breakfast you can fix at home. Have liposuction. Find ways to make your eating fairly automatic so it doesn't require much thought. Carry a bottle of water with you.
Have liposuction.
According to the Centers for Disease Control (CDC), which chronic disease is the leading cause of death in our society? Cancer Unintentional injuries Heart disease Alzheimer's disease Stroke
Heart Disease
The cardiorespiratory system is composed of the Lungs and heart Blood vessels and alveoli Heart, lungs, and thyroid Heart, lungs and blood vessels Heart and respiratory system
Heart, lungs and blood vessels
The cardiorespiratory system is composed of the heart and respiratory system Heart, lungs and blood vessels Lungs and heart Blood vessels and alveoli Heart, lungs, and thyroid
Heart, lungs and blood vessels
The Body Mass Index, BMI, is a measure of body composition determined by Height and weight Waist size Percentage of body fat Wrist size Muscle mass
Height and weight
Of the various inadequacies in performing the functional fitness assessments, which should be addressed and remedied first? Muscle weakness in lifting exercise Cardiorespiratory fitness Imbalances or asymmetries between left and right sides Heels coming off the ground when performing a deep squat Deviations in posture assessment
Imbalances or asymmetries between left and right sides
The main factor leading to reverses in flexibility is Gender Inactivity Size Age Diet
Inactivity
The five factors commonly found to affect wellbeing according to longitudinal population studies include all of the following except Education Tobacco use Alcohol use Income Weight
Income
All of the following are ten-year goals set by the United States Department of Health and Human Services for healthy people in 2020 except Promote healthy development and healthy behaviors across every stage of life Achieve health equity, eliminate disparities, and improve the health of all groups Increase enrollment of all groups in the Affordable Care Act Create social and physical environments that promote good health for all Eliminate preventable disease, disability, injury, and premature death
Increase enrollment of all groups in the Affordable Care Act
Which effects have studies found to be associated with aerobic exercise? Decreased long-term potentiation None of the above Decreased insulin-like growth factor Increased brain volume Decreased brain-derived neurotropic factor
Increased brain volume
All of the following items are benefits of appropriate cardiorespiratory activities except? Increased metabolism Increased resting heart rate Increased level of good cholesterol (HDL) Strengthened heart muscle for more efficient pumping Development of more blood vessels
Increased resting heart rate
A strength training session can affect RMR by None of the above Increasing it by as much as 20 percent Increasing it by as much as 40 percent Reducing it by as much as 40 percent Reducing it by as much as 20 percent
Increasing it by as much as 20 percent
One of the biggest problems when eating out whether at fast food places or restaurants is: Affordability Amount of fat in the foods they serve Lack of nutrients in the foods they serve Tendency to drink sodas or too much alcohol Increasing size of food portions constituting a serving
Increasing size of food portions constituting a serving
The Glycemic index and Glycemic load affect Macronutrient levels in the blood Insulin levels in the blood Triglyceride levels in the blood Micronutrient levels in the blood Omega-3 and omega-6 levels in the blood
Insulin levels in the blood
The Glycermic index and Glycemic load affect Omega-3 and omega-6 levels in the blood Insulin levels in the blood Triglyceride levels in the blood Macronutrient levels in the blood Micronutrient levels in the blood
Insulin levels in the blood
If your self-acceptance depends on some condition such as losing ten pounds or getting an A in your English class, you are laying the groundwork for which behavior? Self-efficacy Autonomy Competence Introjection Relatedness
Introjection
If your self-acceptance depends on some condition such as losing ten pounds or getting an A in your English class, you are laying the groundwork for which behavior? Relatedness Self-efficacy Competence Autonomy Introjection
Introjection
If your self-acceptance depends on some condition such as losing ten pounds or getting an A in your English class, you are laying the groundwork for which behavior? Introjection Competence Self-efficacy Relatedness Autonomy
Introjection
Neurogenesis, the development of new neurons: Is essential to improved mental health Improves one's metabolic rate Results from mental exercises to improve the brain Results in improved a cardiorespiratory fitness Is linked to regular physical activity and exercise
Is linked to regular physical activity and exercise
All of the following are true of the cool-down after exercise except It decreases lactic acid levels and promotes recovery from fatigue. It facilitates the venous movement of blood from the heart. It reduces heart rate and temperature. It may decrease the risk of cardiac irregularities in high-risk individuals. It discourages hypotension, dizziness, and fainting.
It facilitates the venous movement of blood from the heart.
All the following are true of interval training except It involves keeping your pulse as high as possible between intervals. It increases cardiorespiratory fitness in less time than traditional exercise. It has the potential to improve the working of the parasympathetic nervous system. It can be broken up into segments during the day. It is an appropriate program for even the average person.
It involves keeping your pulse as high as possible between intervals.
All of the following are true of body dysmorphic disorder (BDD) except It involves negative self-talk. It involves an extreme rejection of the body. It prevents us from liking who we are. It is classified as a mental illness. It is commonplace in today's society.
It is commonplace in today's society.
Jesse's resting metabolic rate is 1600 calories per day, and he engages in daily moderate physical activity, which has an activity factor of 1.6. With this scenario Jesse must burn 1600 calories a day to maintain his current weight Jesse can lose weight while still consuming 2560 calories per day Jesse can maintain his current weight when consuming 2560 calories per day Jesse must burn 960 calories a day to maintain his current weight. Jesse can lose a pound a day by limiting himself to 2100 calories a day
Jesse can maintain his current weight when consuming 2560 calories per day
The death of a loved one can result in the surviving person experiencing Mental, emotional, and physical pain Physical pain Mental pain Mental and emotional pain Emotional pain
Mental, emotional, and physical pain
Age of onset for major depressive disorders is typically when? Mid-twenties Mid-thirties Teens Mid-forties Mid-fifties
Mid-twenties
Jesse's resting metabolic rate is 1600 calories per day, and he engages in daily moderate physical activity, which has an activity factor of 1.6. With this scenario Jesse can lose a pound a day by limiting himself to 2100 calories a day. Jesse can maintain his current weight when consuming 2560 calories per day. Jesse must burn 960 calories a day to maintain his current weight. Jesse can lose weight while still consuming 2560 calories per day. Jesse must burn 1600 calories a day to maintain his current weight.
Jesse can maintain his current weight when consuming 2560 calories per day.
Each of five different participants in a noon-time basketball group follow different routines surrounding their main activity of playing full court basketball, which they do on Monday, Wednesday, and Friday. Who most closely follows the FITT principles provided in the text? Terri begins by stretching major muscle groups, particularly those utilized in basketball. She then shoots around a bit before the game starts. Josh stretches major muscle groups, particularly those utilized in basketball. He then meditates for a bit, visualizing his performance before the game begins. Marshall runs fast around the court to get his heart rate up, then shoots around a bit before the game starts. Justin shoots around for 10 to 15 minutes and then sits for a few before the actual game begins. Kelly shoots around for 10 minutes or so and then stretches major muscle groups, particularly those utilized in basketball, before the game begins
Kelly shoots around for 10 minutes or so and then stretches major muscle groups, particularly those utilized in basketball, before the game begins
The amount of exercise needed to maintain muscular fitness gains is _________ the amount it takes to achieve it. Greater than Less than The same as Unrelated to Correlated with
Less than
Today about 80 percent of illnesses in America are caused by Accidents Infections Lifestyle choices Bacteria Poverty
Lifestyle choices
Five days a week, Brian leaves the house at 8 a.m., walking at a good pace to work, a shift that starts at 8:30. On Saturday, he likes to run 5K. His focus is on remaining healthy rather than improving skill or performance. This routine and philosophy is consistent with which model? Heart rate reserve Exercise Prescription Model Lifetime Physical Activity Model (LPAM) Intermittent and Interval Training Overload principle
Lifetime Physical Activity Model (LPAM)
Cool down after a bout of strength training by Resting until the heart rate reaches its resting rate Consuming a high protein drink Taking a hot shower Taking a cold shower Light stretching for 10 minutes or more
Light stretching for 10 minutes or more
Regarding fats, the consensus across nutrition recommendations is to Prefer trans fats to saturated fats Limit trans and polyunsaturated fats, but include monosaturated fats Reduce intake of all fats as much as possible Include monounsaturated fats, but limit polyunsaturated fats Limit saturated and trans fats, but include mono and polyunsaturated fats
Limit saturated and trans fats, but include mono and polyunsaturated fats
Kelly has a gym membership but has stopped working out because her neighbor who used to drive them there has moved to another city. Kelly is experiencing what kind of barrier to behavior change? Economic Physical Emotional Logistical None of the above
Logistical
Muscular fitness can help hypertensive individuals Lower diastolic blood pressure Raise both systolic and diastolic blood pressure Lower both systolic and diastolic blood pressure Lower systolic blood pressure Raise systolic and lower diastolic blood pressure
Lower both systolic and diastolic blood pressure
In stretching exercises, those that work from a supine position involve Lying flat on your back face up Sitting in a straight-back chair with your feet flat on the floor Standing straight with your back flat against the wall Lying flat on your stomach face down Lying on your side
Lying flat on your back face up
Nutrients are substances that contribute to growth and are necessary to Maintain BMI Maintain good mood Lose weight Lower BMI Maintain life
Maintain life
Micaela alternates eating three different cereals during the week. What does she need to do to accurately compare her fiber intake when eating each one of these three different cereals, which have serving sizes respectively of 3/4ths cup, ½ cup, and 29 biscuits (mini-shredded wheats)? Compare the Dietary Fiber amounts on the Nutrition Facts label for each cereal Divide the Dietary Fiber amount by the Serving Size for each cereal Compare percentages for fiber in the % Daily Value Multiply the Dietary Fiber by Servings Per Container Measure and then divide the size of her personal serving of cereal by the serving size on the Nutrition Facts label and then multiply by the Dietary Fiber amount
Measure and then divide the size of her personal serving of cereal by the serving size on the Nutrition Facts label and then multiply by the Dietary Fiber amount
Wrist size serves as an easy measure in determining one's frame size. A wrist size of 7 inches designates a Medium frame for men and medium frame for women Small frame for men but medium frame for women Small frame for men and small frame for women Small frame for men but large frame for women Medium frame for men but large frame for women
Medium frame for men but large frame for women
Holism claims that the reality of human life is Agnostic Not matter Mind and body Only the body Only the mind
Mind and body
Body tissue that can generate force is called Nerve Ligament Tendon Muscle Cartilage
Muscle
Body tissue that can generate force is called Ligament Tendon Muscle Nerve Cartilage
Muscle
Tight muscles increase the risk of Getting headaches Musculoskeletal injury Rejection by others Losing lung capacity Becoming too strong
Musculoskeletal injury
All of the following are true about exercise except Risks associated with exercise are lower than those associated with not exercising. Exercise cannot cause a cardiac event unless there is underlying heart disease. No pain, no gain. Whether you are exercising or not, your body is producing heat. Exercise comes with an inherent risk linked to intensity and frequency.
No pain, no gain.
A performance supplement found to have little or no side effects is None of the above Anabolic steroids Blood doping Anabolic steroids Erythropoietin
None of the above
Changing to living a healthy lifestyle is None of the above Dependent on determinism One of life's most difficult challenges Facilitated by a fixed mindset Dependent on the lifestyles of close others
None of the above
Changing to living a healthy lifestyle is None of the above Dependent on determinism One of life's most difficult challenges Dependent on the lifestyles of close others Facilitated by a fixed mindset
None of the above
Immaterialism claims that the reality of human life is None of the above Agnostic Mind and body Only the body Not matter
Not Matter
The resting metabolic rate (RMR) is One's weight divided by the square of his or her height Number of calories one needs to maintain the body in a resting state during a 24-hour period A good measure of overall fitness Number of heart beats per minute having been at rest for at least one hour Number of breaths one takes per minute having been at rest for at least one hour
Number of calories one needs to maintain the body in a resting state during a 24-hour period
The resting metabolic rate (RMR) is Number of calories one needs to maintain the body in a resting state during a 24-hour period One's weight divided by the square of his or her height Number of heartbeats per minute having been at rest for at least one hour Number of breaths one takes per minute having been at rest for at least one hour A good measure of overall fitness
Number of calories one needs to maintain the body in a resting state during a 24-hour period
The fat-storing fold of the peritoneum, the lining of the abdominal cavity is called the Diaphragm Abdominal fold Omentum Rectus abdominus None of the above
Omentum
All of the following scenarios conform to recommended workout guidelines except After class, Austin works out five days a week at the neighborhood gym, using a split routine—shoulders, arms, and legs on one day; chest, back, and core on the next. Austin cools down after completing the weights by doing certain stretches as recommended. All of the above are recommended . Austin warms up with a few minutes on his exercise bike and with only light resistance for each muscle group before pursuing his workout. One day a week, Austin works out alone at home, using a reverse pyramid scheme involving 3 sets of 12 reps at 70%-1RM, 8 reps at 80%, and 4 reps, if he can, at 90%.
One day a week, Austin works out alone at home, using a reverse pyramid scheme involving 3 sets of 12 reps at 70%-1RM, 8 reps at 80%, and 4 reps, if he can, at 90%.
Cardiorespiratory fitness contributes to Physical fitness Only development of the heart and lungs Rapid reflex response Athletic performance mainly Overall well-being including neurogenesis
Overall well-being including neurogenesis
Determinism is a belief that People want to change People are highly motivated People have no choice People do not want to change People determine everything
People have no choice
Functional fitness is proper muscular strength and endurance designed to Win gold medals Make you buff None of these Make you as strong as possible Perform daily activities
Perform daily activities
You can assess your level of functional fitness by All of these Performing sports skills Performing tests of posture, flexibility and balance Performing repetitive deep squats Running a mile as fast as you can
Performing tests of posture, flexibility and balance
Cardiorespiratory fitness requires Elimination of pain Dynamic flexibility Physical activity that elevates the heart rate Proper alignment of the musculoskeletal system Proprioception
Physical activity that elevates the heart rate
Cardiorespiratory fitness requires Physical activity that elevates the heart rate Proper alignment of the musculoskeletal system Proprioception Elimination of pain Dynamic flexibility
Physical activity that elevates the heart rate
The current paradigm on wellness focuses on mindbody harmony, a shift from an earlier model that stressed which of the following? Proper nutrition Anger management Physical fitness Stress reduction Stable relationships
Physical fitness
All of the following are stages of the Transtheoretical Model of Change except Action Contemplation Maintenance Precontemplation Post-maintenance
Post-maintenance
All of the following are stages of the Transtheoretical Model of Change except Precontemplation Contemplation Action Maintenance Post-maintenance
Post-maintenance
Intrinsic motivation for healthy living is Short lived Selfish Powerful and lasting Dependent on others Mainly a result of being a good athlete
Powerful and lasting
In which stage of change are people more likely to be motivated by external incentives? Preparation Precontemplation Maintenance Contemplation Action
Preparation
Cardiorespiratory fitness improves fitness in all of the following ways except Improves sleep Promotes healthier diet Increases energy for one's daily routine Improves ability to relax Reduces stress
Promotes healthier diet
Good posture is Balance of the left and right hips Proper alignment that feels stiff Proper alignment of the head and back Balance of the left and right shoulders Proper alignment of the musculoskeletal system
Proper alignment of the musculoskeletal system
The Physicians Committee for Responsible Medicine differs from the USDA MyPlate recommendation essentially by substituting legumes for Grains Dairy Vegetables Protein Fruits
Protein
"No one is an island" is a saying that best reflects which of the following contructs?" Relatedness Competence Self-efficacy Extrinsic motivation Autonomy
Relatedness
Behaviorism and operant conditioning may work but result in Rewarding incorrect responses Resentment toward authority Only the mind changing Only the body changing Competition
Resentment toward authority
Behaviorism and operant conditioning may work but result in Only the body changing Competition Rewarding incorrect responses Resentment toward authority Only the mind changing
Resentment toward authority
If you feel the pain of a strained muscle or stretched ligament, it is advisable to Get an X-ray of the affected area Work through the problem by continuing to work the muscle or ligament area Lighten the load, but work that area with a reduced load or intensity Rest that muscle or ligament Take painkillers and anti-inflammatory medication
Rest that muscle or ligament
Daily energy requirement is The number of calories consumed less the number of calories needed Resting metabolic rate multiplied by your physical activity factor A function of height, weight, and age Resting metabolic rate divided by your physical activity factor Active metabolic rate converted to calories
Resting metabolic rate multiplied by your physical activity factor
The two oils lowest in saturated fats are Safflower and canola Canola and sunflower Olive and sunflower Olive and canola Flaxseed and safflower
Safflower and canola
Regular physical activity may reduce the risk for all of the following except? Schizophrenia Obesity Certain cancers Dementia Depression
Schizophrenia
The behavior and the value of each individual can be kept distinct from each other. This is best accomplished by having High self-esteem Low self-esteem Achievement self-esteem Any kind of self-esteem Self-acceptance self-esteem
Self-acceptance self-esteem
Confidence that being in high-risk situations will not mean reverting to unhealthy behaviors to cope is the definition of which core construct in the Transtheoretical Model of Change? Self-liberation Consciousness raising Self-efficacy Contingency management Decisional balance
Self-efficacy
Proprioception is Sensory information that comes from within the body Sensory information that comes from outside the body Sensory information in each cell Sensory information that relates to flexibility Sensory information that alleviates pain
Sensory information that comes from within the body
Which of the following is a neurotransmitter often associated with feelings of well-being and happiness? Histamine Epinephrine Adrenalin Serotonin Glycine
Serotonin
Wise goal setting includes Setting goals as high as possible All of the above Accomplishing goals quickly Stating goals generally Not giving yourself rewards for achieving goals
Setting goals as high as possible
Tips for maintaining a healthy back include all of the following except Switch sitting positions often, take periodic walks. Do not twist when lifting. Wear comfortable shoes when walking. When standing, keep your weight balanced on both feet. Sleep on your back to reduce abnormal curving in the spine
Sleep on your back to reduce abnormal curving in the spine
The fundamental principles included in any health-related fitness program are the principles of progression, overload, reversibility, and Specificity of training Hypertrophy Muscle endurance Functionality Proprioception
Specificity of training
The two types of flexibility are Muscular and strength Static and muscular Dynamic and functional Static and dynamic Muscular and strength
Static and dynamic
The hamstring stretch is a type of contract -relax-agonist-contract stretching Poprioceptive neuromuscular facilitation Static stretching Ballistic stretching Dynamic stretching
Static stretching
The overload principle means that Stress is required to improve the cardiorespiratory system Overloading on excercise leads to principle of reversibility Being overweight keeps you from being active You should carry weights wehn you jog or walk Weight training is the best way to increase endurance
Stress is required to improve the cardiorespiratory system
The overload principle means that You should carry weights when you jog or walk Overloading on exercise leads to the principle of reversibility Weight training is the best way to increase endurance Stress is required to improve the cardiorespiratory system Being overweight keeps you from being active
Stress is required to improve the cardiorespiratory system
Which major belief system underlies traditional Chinese medicine (TCM)? Feng shui Buddhism Taoist philosophy of Yin and Yang Acupuncture Confucianism
Taoist philosophy of Yin and Yang
Functional fitness improves real-life movements by Teaching lifetime sports skills Teaching muscles to work together Teaching muscles through isolation Focusing mainly on muscle bulk Focusing mainly on muscle endurance
Teaching muscles to work together
Functional fitness improves real-life movements by Teaching muscles to work together Focusing mainly on muscle bulk Strengthening muscles through isolation Teaching lifetime sports skills Focusing mainly on muscle endurance
Teaching muscles to work together
A study that compared caregivers to non-caregivers found differences in length among which of the following? Cell nuclei Neuropeptides Telomeres Blood platelets Antigens
Telomeres
The tissues connecting muscle to bone are Tendons Cartilage Fascia Ligaments Tibia
Tendons
A feeling that we have generated about ourselves, self-esteem means That we esteem ourselves That we are confident That we think we are attractive That we are talented That we embrace our inherent value as a person
That we embrace our inherent value as a person
The major source of energy for playing in a competitive soccer match comes from Carbohydrates The aerobic energy system The immediate energy system Fat and protein The anaerobic energy system
The aerobic energy system
The decreasing size of the muscle cell due to failure to overload the muscle The increasing size of the muscle size due to an increase in the myofibrils within a muscle cell The muscle or muscle group that contracts to overcome resistance and move the body The muscle or muscle group that lengthens to overcome resistance and move the body The muscle or muscle group that produce endomorphins
The muscle or muscle group that contracts to overcome resistance and move the body
The stretch reflex is initiated by The muscle spindle Ballistic movement The Golgi tendon Static stretching The myotatic reflex
The muscle spindle
Which one of the following likely best exemplifies functional fitness The competitive body builder The triathlete The pilates instructor The high fashion model None
The pilates instructor
Which of the following statements regarding dietary fiber is false? The primary value of fiber is in preventing constipation. Dietary fiber is a carbohydrate that cannot be digested. Fiber is classified according to whether it dissolves in water. Vegetables are more likely a source of insoluble than soluble fiber. Quinoa contains both soluble and insoluble fiber
The primary value of fiber is in preventing constipation.
Ballistic stretching is not generally recommended because It cannot contribute to mental flexibility It is too difficult to do There is too great a chance for injury It causes you to acquire too much flexibility It requires exceptional skill
There is too great a chance for injury
Animal proteins are considered high-quality proteins because They provide high-quality fats They are low in essential amino acids They provide essential amino acids They are incomplete proteins They are high in cholesterol
They provide essential amino acids
Exercise may reduce the risk for all of the following cancers except Throat Endometrial Breast Colorectoral Prostate
Throat
Combined with a healthy diet, the best known way to offset osteoporosis is to Take an appropriate level of a prescribed steroid To engage in weight bearing activities Take an appropriate level of an NSAID drug Reduce your metabolism rate Increase one's flexibility
To engage in weight bearing activities
Shoulder mobility exercises include all of the following except Overhead stretch Static back pullover Shoulder stretch with towel Standing elbow curls Upper spinal floor twist
Upper spinal floor twist
All of the following precautions are important in flexibility training except Relax and enjoy your stretching time Use a split routine, stretching different area on alternative days Move slowly into and out of stretched positions Stretch all major body parts Stretch single joints before multiple joints
Use a split routine, stretching different area on alternative days
The nutrient most needed for survival is Protein Fat Carbohydrate Vitamins Water
Water
Social stress regarding weight is most strongly felt by which group Asian girls and women African-American girls and women White girls and women Hispanic girls and women People who live in poorer regions
White girls and women
Social stress regarding weight is most strongly felt by which group People who live in poorer regions Asian girls and women Hispanic girls and women African-American girls and women White girls and women
White girls and women
Functional fitness uses free weights so that while you are moving You can strive to balance yourself You can stand up straight You can be flexible All of the above You can lift as much as possible
You can strive to balance yourself
What is located at the center of the Wellness Wheel Healthy Relationships Nutrition and a healthy weight Spiritual fulfillment Cardiovascular fitness You, the individual
You, the individual
Eating disorders are reported to be more prevalent among Old people and women Young people and women Young people and men Old people and men None of the above
Young people and women
Carbohydrates provide all of the nutrients listed below except Protein Phytochemicals Minerals Vitamins Fiber
protein