PED Final Exam

Pataasin ang iyong marka sa homework at exams ngayon gamit ang Quizwiz!

what is the 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

The overload principle states that to see improvements in physical activity you must

increase your training level on a weekly basis

jim and steve have been working together 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

Learning a second language is most likely to improve __________ wellness

intellectual

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

interval training

in the united states, approximately ________ people are currently infected with HIV/AIDS

1.1 million

when stretching, you should hold each stretch for at least

10 seconds

What percent of UNCW students don't drink?

15%

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

150

how many minutes of moderate physical activity should an adult perform each week to maintain health?

150 minutes

general recommended guidelines for water intake prior to exercise are approximately ______ ounces of fluid 2 to 3 hours before exercise and ________ ounces 10 to 20 minutes prior to exercise

18 ounces 2 to 3 hours before 8 ounces 10 to 20 minute prior 18; 8

if your flexibility is within "normal" levels and you simply want to maintain that level, how many days a week should you do your stretching exercises

2 days a week

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

2 days per week

Jim has been jogging for 20 minutes per session and is now ready to increase his program. According to the 10 percent rule, Jim should increase his workout time by no more than

2 minutes

the recommended dietary allowance (RDA) for sodium is

2400 mg or less per day

It takes ___ days for nicotine to leave the body

3

if you have a light snack prior to exercising, it should be consumed at least ________ minutes prior to beginning the activity

30

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

in 2013, the world health organization estimated that _____% of world's adults are overweight or obese

45%

when following resistance-training program, it is important to let each muscle group rest for ________ before taxing it again with resistance exercises

48 hours

an alcohol that is 100 proof contains ________% alcohol

50%

According to the US department of agriculture, americans consume an average of approximately _______ calories per day now more than they did in 1970: 500 100 1,000 300

500

humans are made up of approximately _______% water

60

Approximately what percentage of people who try dieting regain the weight within 2 years or less?

75%

In the United States the average life expectancy for a female is

80.6

of the 20 different amino acids _____ are considered essential

9

obesity is defined as a BMI of

>30

shelly is happy with her current body weight and wants to maintain it. to do this, she needs to be in

isocaloric balance

a muscle contraction with constant speed is

isokinetic

a muscle contraction with no change in muscle length is

isometric

Jenna and Daria both wanted to splurge on a restaurant for dinner tonight. Which meal would be their healthiest choice to eat?

japanese: steamed brown rice, grilled tofu with broccoli

an eccentric contraction occurs when a muscle

lengthens as it contracts

actions that can be performed daily by beginning exercisers are

lifestyle physical activities

fibrous tissues that connect bone to bone are called

ligaments

gains in muscular endurance are best developed with

lower resistance and more repetitions

shaping is defined as

making a series of small changes

the "M" in the SMART system for setting goals stands for

measurable

when assessing muscular strength, a 1 RM test

measures the max amount of weight that can be lifted one time

A group of obesity-related risk factors associated with heart disease and type 2 diabetes is known as a. sedentary risk b. homeostasis c. metabolic syndrome d. hereditary chronic disease risk

metabolic syndrome

the root cause of delayed onset muscle soreness is

micro damage to muscles

resistance exercises stress what aspect of the body

musculoskeletal system

a person who wants to lose weight should strive to achieve

negative calorie balance

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

nutrients

muscular strength is defined as the ability

of a muscle to contract with maximal force

muscular fitness is defined as the ability

of the musculoskeletal system to perform daily activities without undue fatigue

an oil high in monounsaturated fatty acid is olive oil corn oil sunflower oil cottonseed oil

olive oil

the principle of rest and recovery is aimed at preventing

overtraining

a subjective assessment of exercise is

perceived exertion

physical fitness is the ability to

perform moderate to vigorous physical activity without undue fatigue

a physically fit person is best defined as someone who

performs moderate to vigorous physical activity daily without undue fatigue

being physically fit, getting regular medical exams, and having a healthy diet are all components of _________ wellness

physical

an acute stress disorder caused by experiencing an extremely traumatic event is a. biofeedback b. depression c. distress d. post-traumatic stress disorder

post-traumatic stress disorder

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 examples 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

regular resistance training

protects the body from injuries

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

proteins

the current USDA choosemyplace.gov website

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

which of the following is a role of sodium in the body

regulate the water contents of blood and body fluids

the exchange of oxygen and carbon dioxide is called

respiration

the general adaptation syndrome describes how the body

responds to stress when homeostasis is disrupted

one's baseline energy use plus the energy expended in digesting food is known as

resting metabolic rate

the principle that states that training levels will decrease towards initial levels when training is stopped is known as

reversibility

a tranquilizer sometimes known as the "date rape" drug is called a. rohypnol b. meth c. special d. ecstasy

rohypnol

a signal of fullness from the body is known as

satiety

the degree to which a person believes in his or her ability to achieve a goal is known as

self-efficacy

which of the following coping mechanisms is most important in deterring how you experience stress exercise self-efficacy eating autonomy

self-efficacy

the continent with the most reported cases of HIV/AIDs is

Africa

a step-by-step process of making a series of small changes is known as

shaping

the ability to have satisfying interpersonal relationships is a component of ______ wellness

social

the principle that only the body systems worked during training will show adaptations is known as

specificity

April is stretching her shoulder by extending her arm up and slowly rotating it back until she experiences mild discomfort. She then holds that position for 30 seconds. by this description, April is performing __________ stretching

static

The simplest method stretching for people who are just starting a stretching program is ________ stretching

static

________ flexibility is a measure of joint's overall range of motion

static

with training, resting heart rate decreases. this is primarily the result of an increase in

stroke volume

which of the following activities would burn the highest amount of calories per minute

swimming

skeletal muscles taper at the ends to form _______, which attach muscles to bones

tendons

men who use marijuana are twice as likely to develop

testicular cancer

which of the following characterizes the resistance stage of the general adaptation syndrome

the body establishes a new level of homeostasis

one advantage of stability ball for resistance work is

the development of core strength

wellness is defined as

the optimal soundness of body and mind

a series of bones that connects the upper body and lower body skeleton is called

the spinal column

the duration of the exercise is known as:

time

muscular endurance is defined as the ability

to contract muscle repeatedly over an extended period of time

Circuit training may consist of resistance training, aerobic training, or a combination of both

true

Drinking alcohol can block the absorption of calcium

true

HIV remains transmissible throughout all phases of the infection

true

Maintaining a healthy weight increases life expectancy

true

Obesity is steadily increasing in the United States

true

Strong core muscles can lead to increased performance levels in all your activities

true

US college students are typically in better shape than the general adult population

true

a greater number of full-time college students drink more heavily than their same-aged peers who are not in school

true

a group of repetitions is called a set

true

a one-rep maximal bench press would be primarily fueled by the immediate energy system

true

a stressor can be physical or emotional

true

according to current research, 18-20 year olds need more than 8 hours of sleep a night

true

age-related muscle loss can be slowed with resistance training

true

before choosing an exercise facility, it is important to consider its location, hours of operation, and costs

true

cardiorespiratory fitness has a protective effect against age-related declines in cognitive ability

true

compared with an unfit person, a physically fit person develops a milder stress response to any given stressor

true

essential nutrients can only be obtained from the diet

true

excess fat-soluble vitamins tend to be stored in the body

true

fast-twitch muscle fibers are made up of large motor units

true

food portion sizes in america contribute to overeating

true

gardening is an example of a lifestyle physical activity

true

in 2010 approximately 31% of all traffic fatalities in the United States were alcohol related

true

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

true

lack of flexibility can cause changes in posture

true

lack of support and guidance can act as a barrier to behavior change

true

lowering your weight and body fat levels to within recommended ranges will reduce your risk of lower-back pain

true

more than 65 million Americans are currently living with an incurable STI

true

nearly 30 percent of freshman report feeling frequently overwhelmed by all they have to do

true

people on rigid diets tend to have a higher percentage of body fat than people on more flexible plans

true

relaxation breathing increases oxygen levels in the blood

true

stress effects on the hippocampus alter memory

true

stress is a significant contributor to cardiovascular disease mortality

true

studies have shown that exercise can reduce the symptoms of depression

true

the SMART guidelines are a helpful framework for setting goals to improve flexibility

true

the american college of sports medicine recommends 1-3 sets per resistance exercise for beginners

true

the leading cause of death for Americans overall are heart disease and cancer

true

the us government requires that every food package list all ingredients in order of largest to smallest ingredient by weight

true

to successfully stick with a fitness program, you must incorporate it into your schedule

true

women experience less hypertrophy than men with resistance training

true

How many adult Americans are currently considered obese

two-thirds

the mode of activity chosen is known as:

type

people under stress often

use sugar to alter energy levels

type I (slow-twitch) muscle fibers

utilize oxygen to contract

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

vitamins

a pattern of losing/gaining weight is known as

weight cycling

A series of diets following by eventual weight gain is known as

yo-yo dieting

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

your target heart rate

What is not a cause of hangover?

Drinking beer before liquor

Winning the approval of someone else is a good reason to change a behavior

False

What is not a symptom of alcohol poisoning?

Fever

The psychoactive substance in marijuana is known as

THC

Increasing physical activity is a major health goal identified by the Surgeon General

True

a measure of amount of chemical energy that a food provides is known as

a calorie

a person with an internal locus of control has

a high level of self-effiecacy

the best way to gauge your overall flexibility is by performing

a series of range-of-motion tests

a set of physical or emotional reactions following a stressful event or circumstance is

a stress response

an event or circumstance to which the body tried to adapt is

a stressor

Mandy is 23 years old and just graduated with a degree in education. She wants to spend the summer getting in shape for her new job a a teacher starting in the fall. What will Mandy's predicted HRmax be as she begins to exercise regularly? a. 197 beats per minute b. 185 beats per minute c. 176 beats per minute d. 190 beats per minute

a. 197 beats per minute

The American College of Sports Medicine recommends a target heart rate range of _______ of HRmax a. 64-95% b. 55-84% c. 45-74% d. 35-64%

a. 64-95%

underweight is defined as a BMI of a. <18.5 b. <30 b. <24.9 d. <12.2

a. <18.5

Which of the following is most true of habits? a. habits involve elements of deliberate choice but are influence by demographics b. Habits are determined by deliberate choice and are not influenced by demographics. c. Habits are determined by demographics and do not involve deliberate choice. d. Habits are not related to either deliberate choice or demographics.

a. Habits involve elements of deliberate choice but are influence by demographics

a vitamin that is important in maintaining vision is a. A b. D c. E d. C

a. Vitamin A

adaption is defined as a. a change in the body as a result of overload b. the ability to perform motor tasks smoothly c. subjecting a muscle to more actively than it is used to d. the ability of muscles to exert force

a. a change in the body as a result of overload

a motor unit consists of a. a single nerve fiber connected to many muscle fibers b. actin and myosin c. a muscle body and a tendon d. many nerve fibers connected to a single muscle fiber

a. a single nerve fiber connected to many muscle fibers

Which of the following is an example of prevention a. a vaccination b. a cavity filled in a tooth c. a radiation treatment for cancer d. a cast put on a broken arm

a. a vaccination

benefits of regular stretching include improved a. balance b. muscle strength c. agility d. endurance

a. balance

An organized, deliberate effort to alter or replace a habit or activity is known as a. behavior change b. motivation c. countering d. contemplation

a. behavior change

the FITT formula is used to a. design a safe and effective exercise program b. estimate body composition c. estimate energy expenditure d. determine how much water to consume during exercise

a. design a safe and effective exercise program

one factor leading to eating disorders is a. excessive emphasis on achievement b. acceptance of body c. lack of thought about food d. lack of concern of what others think about one's body

a. excessive emphasis on achievement.

human papillomavirus disease a. genital warts b. AIDs c. herpes d. syphilis

a. genital warts

which of the following is an example of a viral infection a. genital warts b. syphilis c. gonorrhea d. chlamydia

a. genital warts

According to UNCW Peer Educators, what are three curable STD's? a. gonorrhea, syphilis, chlamydia b. gonorrhea, HPV, syphilis c. Chlamydia, herpes, syphilis d. herpes, HPV, hepatitis B

a. gonorrhea, syphilis, chlamydia

the three metabolic energy systems are a. immediate, oxidative, and nonoxidative b. immediate, stored, and delayed. c. stored, oxidative, and antioxidative. d. nonoxidative, glycolytic, and anaerobic

a. immediate, oxidative, and nonoxidative

changes in flexibility with aging are primarily associated with a. inactivity b. changes in diet c. bone density loss d. changes in blood flow

a. inactivity

the prevalence of lower-back pain rises with a. increased body fat b. low body mass index. c. increased muscle fitness. d. decreased weight in the abdominal region.

a. increased body fat

hypertrophy is a physiological change resulting from resistance training that involves which of the following? a. increased muscle cross-sectional area b. increased tendon strength c. decreased body fat d. decreased insulin sensitivity

a. increased muscle cross-sectional area

round spongy pads that act as shock absorbers in the spine are known as a. intervertebral disks b. core trunk muscles c. ligaments d. vertebrae

a. intervertebral disks

a disadvantage of ballistic stretching is that it a. is less effective at increasing static flexibility b. decreases dynamic flexibility. c. requires a partner to help you stretch. d. is not effective for trained athletes.

a. is less effective at increasing static flexibility

The fluid portion of blood is which of the following? a. plasma b. hemoglobin c. mitochondria d. lactic acid

a. plasma

which of the following is considered a skill-related component of physical fitness? a. power b. flexibility c. muscular endurance d. body composition

a. power

an active chemical in certain mushrooms that causes hallucinogenic effects is a. psilocybin b. tetrahydrocannabinol c. dextromethorphan d. lysergic acid deithlyamide

a. psilocybin

Which of the following is an example of a calisthenics exercise? a. pull-ups b. squats with a barbell c. bench press d. lat pull-down machine

a. pull-ups

The right ventricle pumps blood through the __________ to the lungs a. pulmonary artery b. aorta c. left atria d. capillaries

a. pulmonary artery

the time between a stimulus and response is a. reaction time b. agility c. speed d. power

a. reaction time

resumption of behavior that one is attempting to cease is known as a. relapse b. drug abuse c. withdrawal d. addiction

a. relapse

which of the following types of fiber is associated with lowering cholesterol a. soluble b. digestible c. complex d. insoluble

a. soluble

repeated long-term use of alcohol has been associated with a. stomach cancer b. bone cancer c. ovarian cancer d. melanoma

a. stomach cancer

Which STI can cause blindness, nervous system damage, paralysis, and dementia? a. syphilis b. HPV c. herpes d. AIDS

a. syphilis

all of the following are tools for enhancing flexibility except a. the Valsalva maneuver b. a stretching strap c. a foam roller d. a massage stick

a. the Valsalva maneuver

An STI is a(n) ___________ infection spread through intimate contact a. viral or bacterial b. staph c. airborne d. phenumococcal

a. viral or bacterial

which of the following athletes is most likely to have the greatest percentage of fast-twitch muscle fibers? a. weight lifter b. road cyclist c. soccer player d. marathoner

a. weight lifter

relaxation breath focuses on which muscles chest mouth abdominal back

abdominal

cardiorespiratory fitness is defined as the

ability of the cardiovascular and respiratory systems to supply oxygen to muscles

the best method for burning calories is

aerobic exercise involving large muscles

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

aerobic training

sarah narrowly avoided a traffic accident and is experiencing rapid heart rate and other symptoms of the fight-or-flght stress response. Based on her physical and emotional state, Sarah is in which stage of the general adaptations syndrome

alarm

subunits of protein molecules are known as

amino acids

a disturbed pattern of eating, dieting, and perceptions of body image that leads to medical issues is known as

an eating disorder

short-term, high intensity training, such as sprinting, is known as

anaerobic training

research has suggested that meditation shifts brain activity away from the right prefrontal lobe. this area of the brain is associated with pain muscle control anger schizophrenia

anger

an eating disorder characterized by deliberate food restriction and severe, life-threatening weight loss is know as

anorexia nervosa

type II muscle fibers (fast twitch)

are easily fatigable

changing your behavioral response to stress involves

assessing the stressor

people who successfully maintain their weight over time tend to

average an hour of physical activity daily

which of the following strategies is recommended as an effective way to manage your time

avoid overcommitment

Which of the following is the body's most common hormone and is produced and sold as a supplement in a synthetic concentrated form despite lack of definitive proof of its safety or effectiveness? a. amino acid supplements b. DHEA c. creatine d. growth hormone

b. DHEA

Your body's maximal ability to utilize oxygen during exercise is known as a. stroke volume b. VO2 max c. maximal systolic pressure d. cardiac output

b. VO2 max

Which of the following activities would be primarily fueled by the anaerobic energy system? a. a twenty-minute walk b. a sprint down a football field c. a two-mile run d. swimming for 5 minutes

b. a sprint down a football field

submaximal tests are typically used to assess fitness because they a. are more accurate than maximal tests b. are safer than maximal tests. c. must be performed in a lab setting d. require more expertise than maximal tests

b. are safer than maximal tests

one's baseline rate of energy use, dictated by the body's collective metabolic activities, is known as a. energy balance b. basal metabolic rate c. resting metabolic rate d. set point

b. basal metabolic rate

jobs that put workers at high risk of developing lower-back pain are those that involve a lot of a. running b. bending c. changing of positions often d. walking

b. bending

when you begin exercising a. blood vessels leading to the active muscles constrict b. cardiac output increases c. capillaries close d. systolic pressure decreases

b. cardiac output increases

Untreated ___________ can lead to pelvic inflammatory disease a. HIV b. chlamydia c. syphilis d. genital warts

b. chlamydia

when a doctor taps your patellar tendon, your leg kicks out as a result of a reflect a. contraction of the hamstrings b. contraction of the quadriceps muscle c. extension of the deltoid muscle d. extension of the calf muscles

b. contraction of the quadriceps muscle

atypical, abnormal food consumption that diminishes wellness but is not long-lived is known as a. an eating disorder b. disordered eating c. body dysmorphic d. anorexia nervosa

b. disordered eating

a chronic disease related to smoking in which the alveoli become damaged, and the exchange of oxygen and carbon dioxide in the lungs decreases, is known as a. nicotine poisoning b. emphysema c. chronic bronchitis d. pneumonia

b. emphysema

if gonorrhea is transmitted from an infected mother to her newborn baby, it can cause ________ in the newborn a. heart disease b. eye infection c. cancer d. death

b. eye infection

water is used in the body to a. provide energy b. facilitate transport of substances c. develop and maintain bones d. facilitate the absorption of calcium

b. facilitate transport of substances

a group of muscle cells arranged in a bundle is called a a. muscle body b. fascicle c. myofibril d. fiber

b. fascicle

which factor has the least impact on designing an exercise program? a. age b. gender c. current fitness level d. weight

b. gender

an example of an opiate drug is a. psilocybin b. heroin c. valium d. Ritalin

b. heroin

The stable, constant internal environment that our body maintains at rest is known as a. metabolism b. homeostasis c. diastole d. systole

b. homeostasis

exercise intensity is most closely related to a. how often you exercise b. how hard you exercise c. how many minutes you exercise d. how many modes of exercise you use

b. how hard you exercise

Hypokinetic diseases are defined as diseases caused by a. factors outside an individual's control b. inactivity c. poor diet d. exposure to environmental toxins

b. inactivity

John runs 3 miles, five days a week, because he enjoys the challenge the way he feels afterwards. John's reward of running is a. external b. intrinsic c. incentive-based d. consumable

b. intrinsic

after 8 weeks on a resistance-training program, Nathan notices he can snowboard for a longer period of time before tiring. This is due to improved a. muscular strength b. muscular endurance c. motor unit recruitment d. muscle cross-sectional area

b. muscular endurance

Misalignment of the spine leading to lower-back pain can be caused by a. strong ab muscles b. muscular imbalances c. proper body mechanics d. loose hip flexors

b. muscular imbalances

Which of the following statements is true regarding herpes a. the best way to to avoid infection with herpes is to look for physical signs on a partner before engaging in sexual intercourse b. once established, it remains in the body for life c. there is a cure for it d. STIs cannot be transmitted from an infection mother to her infant

b. once established, it remains in the body for life

men over 45 and women over 55 should obtain __________ before beginning an exercise program a. a fitness magazine b. permission from their doctor c. life insurance d. a personal trainer

b. permission from their doctor

which of the following is a benefit of maintaining a good level of flexibility a. increased muscular strength b. prevention of low back pain c. decreased level of body fat d. decreased risk of diabetes

b. prevention of low back pain

Which of the following is a goal of Healthy People 2020? a. extend life expectancy to 100 years for men and 102 years for women b. promote quality of life, healthy development, and healthy behaviors across all life stages c. increase disparities in health between groups d. eliminate obesity in the United States

b. promote quality life, healthy development, and healthy behaviors across all life stages

Your uncle Jim quit smoking 3 months ago, but today in a moment of weakness, accepted and smoked a cigarette offered to him by a friend. Which stage of behavior change is he in? a. maintenance b. relapse c. termination d. contemplation

b. relapse

Which of the following is a general safety tip for weight training? a. use a bouncing motion when lifting free weights b. safety collars should be used at the ends of weight bars c. perform all exercises at a brisk pace d. only attempt free weight lifts when no one is within 20 ft of you

b. safety collars should be used at the ends of weight bars

The ability to have a satisfying interpersonal relationships is which of the following a. physical wellness b. social wellness c. spiritual wellness d. intellectual wellness

b. social wellness

which organ(s) secrete(s) cortisol in response to stress? a. the hypothalamus b. the thyroid gland c. the pituitary gland d. the adrenal glands

b. the pituitary gland

the fatty acid in most foods and in the body occur in the form of a. monounsaturated fatty acids b. triglycerides c. polyunsaturated fatty acids d. trans fats

b. triglycerides

which method is best for tracking your progress with weight training a. Flex in front of the mirror after each set. b. Use a weight-training log to record your progress c. Measure the girth of your muscles with a tape measure after each workout d. Have a friend describe the changes in your appearance each week

b. use a weight-training log to record your progress

_________ is a prescription drug used to help break nicotine addiction a. adderall b. zyban c. ketamine d. oxycontin

b. zyban

the maintenance of equilibrium is

balance

stretching characterized by bounding or jerky movements is knowns as __________ stretching

ballistic

one's baseline rate of energy use, dictated by the body's collective metabolic activities is known as

basal metabolic rate

an action plan, a list of support sources, and a public declaration of intent are all part of what strategy for change?

behavior change contract

an eating disorder characterized by out-of-control eating without purging is known as

binge eating disorder

Hannah's new roommate, Kelsey, is a petite redhead with a shy personality. As they were getting to know each other over salads one night, Kelsey kept sizing up the other girls walking by in the cafeteria. She finally commented to Hannah, "Yeah, I spend a lot of time comparing my body to other girls." Where is Kelsey on the thought-pattern continuum for body image?

body preoccupied/obsessed

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

breathing rate

An eating disorder characterized by bouts of binge eating followed by self-induced vomiting, laxative abuse, or excessive exercise is known as:

bulimia nervosa

with training, you can typically improve your VO2 max by a. 5 to 10% b. less than 5% c. 15 to 20% d. more than 20%

c. 15 to 20%

Stretching that involves using voluntary contractions to help facilitate relaxation is known as __________ stretching a. static b. ballistic c. PNF d. dynamic

c. PNF

a deficiency of what vitamin is linked to development of fibrocystic breast disease? a. A b. D c. E d. C

c. Vitamin E

stress can be described as a. remembering a sad event that occurred in your past b. a viral infection c. a disturbed emotional state caused by an event or circumstance d. maintaining the body's normal physiological equilibrium in response to an event

c. a disturbed emotional state caused by an event or circumstance

which of the following are considered core muscles a. lower leg muscles b. neck muscles c. abdominal muscles d. arm muscles

c. abdominal muscles

The cellular form of energy is known as a. adenosine diphosphate (ADP) b. glucose c. adenosine triphosphate (ATP) d. creatine phosphate

c. adenosine triphosphate (ATP)

the hormone secreted by the pituitary gland in response to stress is a. norepinephrine b. cortisol c. adrenocorticotrophic hormone (ACTH) d. adrenaline

c. adrenocorticotropic hormone (ACTH)

effects of nicotines exposure include a. dilation of blood vessels b. decreased heart rate c. an aroused alert mental state d. decreased adrenaline production

c. an aroused alert mental state

blood is pumped out of the heart to the brain and body via the a. bronchioles b. pulmonary artery c. aorta d. atria

c. aorta

An action plan, a list of support sources and a public declaration of intent are all part of what strategy go change? a. target behavior b. countering c. behavior change contract d. motivation

c. behavior change contract

a state of stress-induced physical and mental exhaustion is known as a. ptsd b. allostatic load c. burnout d. overload

c. burnout

a symptom of primary syphilis is a a. cluster of painful blisters b. rash c. chancre sore d. milky penile discharge

c. chancre sore

a primary source of stress is which of the following a. consistent goals and behaviors b. high self-efficacy c. change d. psychological hardiness

c. change

The most common steroid in the body is a. estrogen b. ACTH c. cholesterol d. testosterone

c. cholesterol

if a stretch reflect is activated, the muscle will a. relax b. lengthen c. contract d. tear

c. contract

dietary factor contributing to the incidence of obesity worldwide include a. high whole grain consumption b. low meat consumption c. high fat consumption d. low sugar consumption

c. high fat consumption

women have a tendency to burn fewer calories than men because of women's a. lower level of activity b. greater intake of high-fat foods c. higher level of essential body fat d. lower metabolic rate

c. higher level of essential body fat

Bettina has been exercising for a few weeks and is becoming adjusted to her current intensity level. To improve further, she must a. begin to train using a different mode of activity b. target skills that will improve her sports performance c. increase her overload training d. readjust her expectations because she has reached her plateau

c. increase her overload training

successful weight loss can be best accomplished by a. adhering to short-term diets b. decreasing energy expenditure c. making small dietary changes over time d. using supplements

c. making small dietary changes over time

the root cause of delayed onset muscle soreness is a. dehydration b. accumulated lactic acid in the muscle c. microdamage to muscles d. inflexibility

c. microdamage to muscles

which of the following statements regarding the use of condoms is true? a, Condoms provide 100% protection against STIs. b. Condoms are highly ineffective at blocking fluid exchange. c. Most condom failure is due to inconsistent use d. Condoms increase in effectiveness when stored in warm places.

c. most condom failure is due to inconsistent use

flexibility is the ability of the joints to a. minimize range of motion b. extend beyond normal range of motion c. move through a full range of motion d. prevent low back pain

c. move through a full range of motion

Which nutrient makes up antibodies that protect us from disease, assists with building and repair of bone and skin, and help to transport oxygen? a. fat b. vitamins c. protein d. carbohydrate

c. protein

Which of the below is an action-orientated objective in a SMART goal setting system a. increase my distance by one-half mile every other week b. increase my running speed to an 8 1/2 minute mile pace c. run on the trail 4 times a week d. complete he rock n' roll marathon next year

c. run on the trail 4 times a week

decreasing stress related to performance demands involves a. having high expectations b. pushing yourself harder c. setting priorities d. setting unrealistic deadlines

c. setting priorities

which of the following would be considered a complete protein source a. spinach b. peanut butter c. steak d. vegetable oil

c. steak

during the specific cool-down, you should a. try to lower your body temperature quickly b. perform a less vigorous form of the activity done during your workout c. stretch the muscle groups worked during the activity d. keep the heart rate elevated as much as possible

c. stretch the muscle groups worked during the activity

A person believes that he may develop lung cancer if he continues to smoke. This is an example of perceived a. problems with confidence b. invincibility c. susceptibility d. problems with competence

c. susceptibility

one advantage of stability ball for resistance work is a. that all exercises mimic sport movement patterns b. the maximum development of upper body muscles c. the development of core strength d. that all exercises can be done in a pool

c. the development of core strength

which of the following would be considered a stressor? a. having a new love interest b. pounding heart rate c. traffic tie-up on I-95 South d. sweat armpits

c. traffic tie-up on I-95 South

Your friend is thinking about trying a fad diet to lose weight. Given the information in this chapter on problems associated with fad diets, you can inform her that a. weight loss from these kinds of diets is usually from loss of fat mass b. finding the right diet will lead to permanent weight loss c. unless she changes her eating habits permanently, she will regain the weight d. these diets are highly effective

c. unless she changes her eating habits permanently, she will regain the weight

Mentally picturing success in reaching a goal is known as which one the following a. modeling b.shaping c.visualization d. countering

c. visualization

which of the following is an action you can take to develop better mental skills for stress management a. accepting that there is only one more appropriate action b. perceiving life as unchangeable c. worrying constructively d. taking action quickly

c. worrying constructively

the most important factor to keep in mind when losing weight is a. how you look in the mirror b. how much weight you have lost c. your overall percentage of body fat d. your current body weight

c. your overall percentage of body fat

proteins from plant sources

can be combined to obtain complementary proteins

The five health-related components of physical fitness are:

cardiorespiratory endurance, muscular strength, muscular endurance, flexibility, and body composition

an open sore located at the site of syphilis infection is known as a

chancre

when choosing resistance exercises to include in a beginning fitness program aimed at general muscular fitness

choose 8-10 basic full body resistance exercises

which of the following is an effective tip for successful weight loss

choose high-volume, nutrient-dense foods

a muscle contraction with overall muscle shortening is

concentric

A person who says "I may weigh more than what I like, but I enjoy eating and balance my pleasure with eating with my concern for a healthy body" is exhibiting what type of thought pattern associated with healthy or distorted eating?

concerned well

Kristina's mom wants to begin an exercise program. However, she is overweight and concerned about the impact exercise might have on her knees. To decrease her chance of injury, Kristina might recommend that her mom try

cross-training

training that alternates exercise modes within a given program is

cross-training

what is an example of an aerobic activity

cycling

Overweight is defined as a BMI of a. 16 to 18.4. b. >30. c. 18.5 to 24.9. d. 25 to 29.9.

d. 25 to 29.9

The "bad cholesterol" which leads to plaque deposits in blood vessels, is known as a. lipoproteins b. triglycerides c. HDL d. LDL

d. LDL

a stress of physical or emotional reactions following a stressful event or circumstance is a. a stressor b. a fight-or-flight response c. eustress d. a stress response

d. a stress response

the ability to change body position with speed and accuracy is a. power b. strength c. speed d. agility

d. agility

STIs are spread through a. anal sex b. unprotected intercourse c. oral sex d. all of the above

d. all of the above

___________ is a component of spiritual wellness a. proper nutrition b. physical education c. intelligence d. altruism

d. altruism

Gas exchange (the delivery of oxygen and the removal of carbon dioxide) in the lungs takes place in the a. aorta b. right atrium c. bronchioles d. alveoli

d. alveoli

resistance training intensity is usually measured by a. heart rate during lifts b. speed with which you lift the weights c. size of the muscles when contracted during the activity d. amount of weight lifted

d. amount of weight lifted

cocaine may be described as both a. a tranquilizer and a sedative b. a depressant and a stimulant c. an opiate and a stimulant d. an anesthetic and a stimulant

d. an anesthetic and a stimulant

changing your behavioral response to stress involves a. continuing to response the way you always have to a stressor b. acquiring more possessions c. ignoring the stressor d. assessing the stressor

d. assessing the stressor

Which STI is known as a yeast infection? a. herpes b. HPV c. syphilis d. candidiasis

d. candidiasis

chemicals associated with addiction a. must have the potential to produce negative mood change b. enhance alertness. c. provide a sense of pleasure or stability that the addict can achieve in other ways. d. causes cellular changes

d. causes cellular changes

stretching that involves mimicking movements performed in a workout or sports activity is known as __________ stretching a. PNF b. static c. ballistic d. dynamic

d. dynamic

Diane recently quit smoking and started a support group for former smokers. As a result of these actions, she has improved which dimensions of wellness? a. environmental and intellectual b. physical only c. social and spiritual d. environmental, physical, social, spiritual, and financial

d. environmental, physical, social, spiritual, and financial

people older than 55 are encouraged to include balance training in their exercise program, to reduce the risk of a. alzhiemer's disease b. heart disease c. diabetes d. falls

d. falls

a state of physiological equilibrium is known as which of the following a. allostasis b. eustress c. distress d. homeostasis

d. homeostasis

Excess hydration, or water intoxication, is clinically known as a. hypernatremia b. scurvy c. dehydration d. hyponatremia

d. hyponatremia

which of the following may occur as the result of cardiorespiratory training? a. decrease in the number of mitochondria within muscle b. less efficient transfer and use of oxygen by muscles c. decrease in glycogen stores within muscle d. improved oxygen delivery to muscles

d. improved oxygen delivery to muscles

cardiorespiratory fitness a. lowers metabolic rate b. makes it more difficult to control body composition c. reduces immune system function d. improves self-esteem

d. improves self-esteem

alcohol use becomes alcohol abuse when a. it decreases respiratory rate. b. a female drinks one alcoholic beverage per day. c. a male drinks two alcoholic beverages per day. d. it negatively affects social and family relationships

d. it negatively affects social and family relationships

a common symptom of alcoholics is a. the need to drink less and less alcohol to feel drunk b. being able to stop drinking once they start c. a growing distaste toward drinking alcohol d. loss of control

d. loss of control

Which factor is the reason why teens and young adults are more likely to contract STI than older adults? a. more likely to use condoms consistently b. more likely to practice abstinence c. less likely to take birth control pills regularly d. more likely to have multiple partners

d. more likely to have multiples partners

an individual muscle cell within each skeletal muscle is called a a. fascicle. b. myofibril. c. muscle body d. muscle fiber

d. muscle fiber

inflammation of the fascia on the underside of the foot is known as a. strain b. sprain c. shin splints d. plantar fasciitis

d. plantar fasciitis

loss of muscle mass and strength with aging is called a. atrophy b. muscle wasting c. dystrophy d. sarcopenia

d. sarcopenia

fats that are solid at room temperature are a. monounsaturated b. polyunsaturated c. oils d. saturated

d. saturated

unprotected sex is best defined as a. sexual intercourse without a barrier method of pregnancy protection b. sexual contact without a condom c. sexual intercourse with an infected partner d. sexual intercourse without the use of a condom or other method of STI protection

d. sexual intercourse without the use of a condom or other method of STI protection

a good source of complex carbohydrates includes a. milk b. eggs c. grapes d. squash

d. squash

infections of the urethra or bladder caused by microorganisms are known as a. trichomoniasis b. candidiasis c. pelvic inflammatory disease d. urinary tract infection

d. urinary tract infection

gentle stretching and relaxation of muscles will

decrease stress hormones

which of the following is considered negative stress

distress

which of the following is likely to lead to poor sleep

doing your workout about an hour before bedtime

exercise is a subset of physical activity that is

done specifically to achieve or maintain fitness

stepping back to a simpler life is known as

downshifting

sue derives satisfaction and self-esteem from her job, so she is experiencing a high level of ____________ wellness

emotional

simple carbohydrates primarily provide

energy

the relationship between the amount of calories consumed in food and the amount of calories expended through metabolism and physical activity is known as

energy balance

Recycling and using public transportation are examples of ____________ wellness

environmental

one weight-loss supplement that has been banned in the US is potassium ephedra leptin creatine

ephedra

stress from positive events or circumstances is

eustress

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

the best way to keep yourself from doing the Valsalva maneuver is to

exhale as you perform a lift

physiological damage, reduced immunity, and increased susceptibility to physical or mental illness are characteristic of which stage of general adaption syndrome exhaustion alarm resistance allostatic

exhaustion

Going to a bar with a friend when you are trying to quit drinking is an example of effectively controlling your environment

false

HIV is highly contagious

false

Having a high level of fitness contributes to the risk for heat illness

false

Having an external locus of control means that a person believes that he has control over his behavioral choices

false

In terms of calories burned, basal metabolic rate is higher than resting metabolic rate

false

Motivation to lose weight is best if it is primarily on short-term goals

false

Physical fitness is defined as the ability to perform sports skills with proficiency

false

Resistance training programs increase the risk of cardiovascular disease

false

The complete breakdown of fat, glucose, and protein to produce oxidative energy occurs in the hemoglobin

false

The dimensions of wellness are independent of one another and not interconnected

false

The final stage of transtheoretical model is maintenance of the new behavior

false

Veins carry blood away from the heart

false

Weight loss resulting from the Atkins Diet is primarily a result of the high protein intake

false

a person's number of contacts is more important to wellness than the subjective experience of being unpopular or lonely

false

anaerobic exercise is the best calorie burner

false

as muscle temperature increases, flexibility decreases

false

during resistance training, the majority of the training adaptations occur during the workout

false

eighty percent of the resistance to movement around a joint is accounted for by the individual soft tissues

false

individuals with significant bone or joint problems should develop a workout plan focusing on high-impact exercises

false

men have a greater hip flexibility than women

false

nutritional supplements are required for optimal muscle growth and strength gains

false

people who are hyper flexible have a low level of flexibility

false

people who are underweight are at a higher risk for musculoskeletal injuries because of increased stress on their muscles and joints

false

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

false

regular resistance training results in increased bulk for women

false

short-term stress generally depressed the immune system

false

smoked meats tend to be low in sodium

false

stretching should always be done to the point of pain

false

the best time to stretch is before a workout

false

the exercise-to-rest transition during the cool-down should last at least 20 minutes

false

whole body vibration platforms are not effective in increasing flexibility

false

your resting heart rate increases as your cardiorespiratory system becomes more conditioned

false

basal metabolic rate is decreased by increased

fat mass

The physiological reaction induced by nervous and hormonal signals that readies the heart, muscles, and other organs and systems in ways that promote survival is called

fight-or-flight response

Air entering the body through the nose travels first through the __________ and then through the _________ before entering the lungs

first through the upper respiratory tract and then through the lower respiratory tract

stress relaxation techniques

focus the mind and breathing

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

frequency

the components of FITT formulae are

frequency, intensity, time, and type

to counter a lack of motivation, you should choose exercise that is

fun and convenient

which lifestyle factor is related to weight gain

getting less than 6 hours of sleep

during the stress response, one of the primary functions of cortisol is to trigger the release of insulin adrenalin glucose endorphins

glucose

the sit and reach test measures flexibility in the

hamstrings, lower back, and hips

epinephrine and norepinephrine secreted during the stress response target cells within the liver heart adrenal glands body fat

heart

HDL cholesterol

helps protect against heart disease

HDL cholesterol a. is not affected by consuming saturated fat b. leads to plaque buildup in the blood vessels c. is the "bad cholesterol" d. helps protect against heart disease

helps protect against heart disease

what is the best specific, time-oriented goal for exercise?

ill run 3 miles in 30 minutes by mid-july

aerobic exercise training has been shown to

improve cognitive function


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