PED110

Essential body fat for women is: Select one: a. 5%. b. 12%. c. 15%. d. 10%. e. 3%.

12%

What percentage of American adults achieves a high physical fitness standard?

20%

Essential body fat for men is: Select one: a. 15%. b. 10%. c. 5%. d. 12%. e. 3%.

3%

As many as _____% of all cancers may be diet related. Select one: a. 25-30 b. 20-25 c. 10-15 d. 30-50 e. 75-85

30-50

The daily recommended fiber intake for males is _____ grams and for females is _____ grams. Select one: a. 25; 15 b. 25; 38 c. 30; 30 d. 15; 25 e. 38; 25

38; 25

The average American takes about _____ steps each day.

5,000-6,000

For cardiorespiratory endurance development, cycling pedal revolutions are optimally maintained in the range of _____ revolutions per minute. Select one: a. 20-60 b. 60-100 c. 80-120 d. 100-140 e. 40-80

60-100

An estimated, _______% of Americans will suffer from chronic back pain in their lives. Select one: a. 40-50 b. 60-80 c. 20-40 d. 80-100 e. 50-60

60-80

To effectively lose weight, or to keep weight off that has already been lost, low- to moderate-intensity exercise should be done daily for _____ minutes.

60-90

A minimum of _____ weeks of training is required to experience significant strength gains. Select one: a. 8 b. 10 c. 4 d. 6 e. 2

8

Pre- and post-tests are recommended to be about _____ weeks apart. Select one: a. 8 b. 4 c. 12 d. 3 e. 2

8

A skill-related physical fitness component is: Select one: a. agility. b. muscular strength. c. kinesthesia. d. cardiorespiratory endurance. e. proprioception.

A

Low back pain is associated with:

ALL OF THE CHOICES

Healthy life expectancy in the United States is negatively affected by a high level of: Select one: a. tobacco use. b. all of these choices c. the HIV epidemic. d. coronary heart disease. e. violence.

ALL OF THESE CHOICE

Benefits of a cardiorespiratory program include: Select one: a. decreased resting blood pressures. b. decreased recovery times following exercise. c. an increase in oxygen consumption. d. a decrease in resting heart rate. e. all of theses choices.

ALL OF THESE CHOICES

A constant and deliberate effort to stay healthy and achieve the highest potential for well-being is best defined as: Select one: a. good physical fitness. b. wellness. c. risk management. d. absence of cardiovascular problems. e. freedom from disease.

B

Being optimistic and focusing on the desired outcome is the behavior change process of: Select one: a. behavior analysis. b. positive outlook. c. goal setting. d. emotional arousal. e. countering.

B

Bodily movement using skeletal muscles, requiring energy, and producing health benefits is called:

B

_____ Increase in mass or size.

HYPERTROPHY

The country that ranks number one out of 191 nations with a healthy life expectancy of 74.5 years is: Select one: a. Japan. b. China. c. France. d. United State of America. e. Great Britain.

JAPAN

The ability of a muscle to exert submaximal force repeatedly over time is called: Select one: a. muscular strength. b. isokinetic strength. c. muscular endurance. d. plyometric endurance. e. isometric strength.

MUSCULAR ENDURANCE

What is the formula for your maximum heart rate and what is yours?

Maximum heart rate, The heart's maximum working capacity. To find maximum heart rate = subtract age from 220 Mine is 166. 220 - 54= 166

To place demands on the body systematically and progressively over time to cause physiologic adaptation is called:

OVERLOAD

_____ Device used to count footsteps.

PEDOMETER

The stage of change in which people are unwilling to change behavior is called: Select one: a. termination. b. precontemplation. c. maintenance. d. contemplation. e. relapse.

PRECONTEMPLATION

The first three stages of change in the Prochaska/Norcross/DiClemente model of behavior change are: Select one: a. contemplation, preparation, and termination/adoption. b. precontemplation, contemplation, and preparation. c. action, precontemplation, and contemplation. d. maintenance, action, and termination/adoption. e. preparation, termination/adoption, and maintenance.

PRECONTEMPLATION, CONTEMPLATION, AND PREPARATION

To slip or fall back into unhealthy behavior(s) or the failure to maintain healthy behaviors is called: Select one: a. contemplation. b. relapse. c. precontemplation. d. termination. e. adoption.

RELASPSE

_____ The number of repetitions.

SET

During the preparation stage of the behavior change model, people usually

SET GOALS

The Finger Touch Test is used to assess: Select one: a. coordination. b. shoulder flexibility. c. hamstring flexibility. d. flexibility at the elbow. e. blood sugar levels.

SHOULDER FLEXIBILITY

The components of _____ fitness include agility, balance, coordination, power, reaction time, and speed. Select one: a. pharmacologic b. health-related c. physiologic d. medical e. skill-related

SKILLED-RELATED

Aerobic activities include all of the following except: Select one: a. racquetball. b. softball. c. basketball. d. soccer. e. rowing.

SOFTBALL

_____ Before exercise.

WARM-UP

One pound of fat represents _____ calories. Select one: a. 3,500 b. 2,000 c. 500 d. 2,500 e. 1,000

a. 3,500

The National Academy of Sciences states that _____% of the calories should come from carbohydrates in a well-balanced diet. Select one: a. 45-65 b. 15-35 c. 35-55 d. 55-75 e. 25-45

a. 45-65

Racquet sports are excellent in promoting: Select one: a. agility. b. upper body strength. c. weight management. d. lower body flexibility. e. cardiorespiratory endurance.

a. agility.

Proteins are composed of _____ amino acids, of which _____ are essential amino acids and _____ are non-essential amino acids. Select one: a. 15; 4; 11 b. 20; 9; 11 c. 25; 9; 16 d. 30; 9; 21 e. 21; 10; 11

a. binds fats for excretion.

Soluble fiber: Select one: a. binds fats for excretion. b. creates a bulkier stool. c. binds water in the digestive tract. d. raises blood cholesterol. e. is represented by cellulose.

a. binds fats for excretion.

The mind/body connection: Select one: a. both is a link to the body's immune system and can involve giving up or fighting b. is a very recent discovery. c. can involve giving up or fighting. d. is a link to the body's immune system. e. none of the above

a. both is a link to the body's immune system and can involve giving up or fighting

Rowing does not: Select one: a. create a high injury risk. b. provide strength-training resistance. c. stimulate a high-energy expenditure. d. mobilize most major muscle groups of the body. e. present the boredom problems other exercises have.

a. create a high injury risk.

Theoretically, weight is lost when there is a: Select one: a. negative caloric balance. b. greater caloric input than caloric output. c. net increase in storage calories. d. positive caloric balance. e. caloric balance.

a. negative caloric balance.

Which is presently the most prevalent form of preventable death in the United States? Select one: a. obesity b. poverty c. none of these choices d. problem drinking e. smoking

a. obesity

Breathing exercises to reduce stress do not include: Select one: a. rapid breathing. b. complete natural breathing. c. breathing through the nose. d. sighing. e. deep breathing.

a. rapid breathing.

Probiotics are found in: Select one: a. yogurts. b. nuts. c. meats. d. cheeses.

a. yogurts.

Recent studies have found that sleep deprivation: Select one: a. all of these choices b. raises ghrelin levels. c. may interfere with the body's capability to lose weight. d. appears to be conducive to weight gain. e. decreases leptin levels.

all of these choices

Proteins are composed of _____ amino acids, of which _____ are essential amino acids and _____ are non-essential amino acids. Select one: a. 15; 4; 11 b. 20; 9; 11 c. 25; 9; 16 d. 30; 9; 21 e. 21; 10; 11

b. 20; 9; 11

Being overly aggressive and sometimes hostile are descriptors of Type _____ individuals. Select one: a. B b. A c. X d. D e. C

b. A

_____ fats tend to be solids that typically do not melt at room temperature. Select one: a. Polyunsaturated b. Saturated c. Trans fatty acid d. Unsaturated e. Monounsaturated

b. Saturated

Unsaturated fats in the diet: Select one: a. are ice cream and cheese. b. come from plant sources. c. raise blood cholesterol. d. only have single bonds between its carbons. e. deliver more calories than saturated fats

b. come from plant sources

Unsaturated fats in the diet: Select one: a. are ice cream and cheese. b. come from plant sources. c. raise blood cholesterol. d. only have single bonds between its carbons. e. deliver more calories than saturated fats.

b. come from plant sources.

The most recently invented activity of the following is: Select one: a. in-line skating. b. spinning. c. rowing. d. aerobics. e. aerobic dance.

b. spinning.

An activity that requires a high level of reaction time is:

baseball.

Not considered a common time killer is: Select one: a. worrying. b. sleeping. c. working. d. eating. e. shopping

c. working.

For young and middle-aged adults, _____ is the single most important physical fitness component for enhancing and maintaining good health.

cardiorespiratory endurance

One pound of fat represents _____ calories. Select one: a. 500 b. 2,000 c. 2,500 d. 3,500 e. 1,000

d. 3,500

As many as _____% of all cancers may be diet related. Select one: a. 25-30 b. 20-25 c. 10-15 d. 30-50 e. 75-85

d. 30-50

For successful weight loss, aerobic exercise should last _____ minutes per session. Select one: a. 20-30 b. 90-120 c. 30-45 d. 60-90 e. 45-60

d. 60-90

_____ often consists of a combination of stepping, walking, jogging, skipping, kicking, and arm-swinging movements.

d. Aerobics

Yoga exercises have not been successful at treating: Select one: a. distress. b. high blood pressure. c. chemical dependency. d. cancer. e. insomnia.

d. cancer.

Positive stress is also referred to as: Select one: a. antibodies. b. functional stress. c. physiolostress. d. eustress. e. distress.

d. eustress.

Swimming: Select one: a. is known to be an excellent cardiovascular exercise. b. is an excellent weight-bearing exercise. c. is best performed with gliding strokes for fitness. d. is primarily an upper body exercise. e. elicits higher heart rates than land exercise.

d. is primarily an upper body exercise

For successful weight loss, aerobic exercise should be performed _____ days of the week. Select one: a. 3 b. 2 c. 5 d. most e. 4

d. most

The most often experienced physical activity in the U.S. is: Select one: a. bowling. b. stretching. c. baseball. d. walking. e. football.

d. walking

The daily recommended fiber intake for males is _____ grams and for females is _____ grams. Select one: a. 25; 15 b. 25; 38 c. 30; 30 d. 15; 25 e. 38; 25

e. 38; 25

Being laid-back and easy-going are descriptors of Type _____ individuals. Select one: a. A b. X c. D d. C e. B

e. B

The _____ is the dietary reference intake that is estimated to supply the known nutrient needs of nearly all healthy people in the U.S. Select one: a. EAR b. EER c. AI d. UL e. RDA

e. RDA

Usually, jogging shoes should be used until they: Select one: a. become laterally stable. b. begin to bend at the ball of the foot. c. are one year old. d. lose their lateral lean. e. accumulate 500 miles.

e. accumulate 500 miles.

Fiber consumption: Select one: a. introduces a simple carbohydrate to the body. b. increases with maltose ingestion. c. increases the risk of heart disease. d. exclusively comes from animal sources. e. gives a feeling of fullness.

e. gives a feeling of fullness.

Step aerobics is considered: Select one: a. low intensity-high impact. b. high intensity-high impact. c. low intensity-low impact. d. none of these choices e. high intensity-low impact.

e. high intensity-low impact.

Body weight is lost fastest when using a(n) _____ weight loss plan. Select one: a. low-fat b. high-fat c. exercise d. low-protein e. low-carbohydrate

e. low-carbohydrate

The most dangerous fat to one's health is _____ fat. Select one: a. saturated b. trans fatty acid c. unsaturated d. polyunsaturated e. monounsaturated

e. monounsaturated

Glycogen is: Select one: a. found mainly in bone marrow. b. a disaccharide. c. made from amino acids. d. supplied from adipose tissue breakdown. e. stored in the liver and skeletal muscles.

e. stored in the liver and skeletal muscles.

More than 90% of fats in foods are: Select one: a. partially hydrogenated. b. unsaturated. c. compound fats. d. lipoproteins. e. triglycerides.

e. triglycerides.

Fiber consumption: Select one: a. introduces a simple carbohydrate to the body. b. increases with maltose ingestion. c. increases the risk of heart disease. d. exclusively comes from animal sources. e. gives a feeling of fullness.

gives a feeling of fullness.

The Modified Sit-and-Reach Test measures: Select one: a. hamstring and low back flexibility. b. cardiorespiratory endurance. c. differences in arm and leg lengths. d. distance between steps. e. submaximal strength values.

hamstring and low back flexibility.

Walking _____ is a good exercise choice for individuals with leg and back problems. Select one: a. with hand-held weights. b. in water c. downhill d. with leg weights e. with leg and back supports

in water

Apparently healthy _____ should have a medical exam and a diagnostic test before engaging in vigorous exercise, according to the American College of Sports Medicine. Select one: a. women older than 45 b. men older than 25 c. men older than 35 d. women older than 35 e. men older than 45

men older than 45

Body builders usually:

perform 3-8 sets for each exercise.

A runner should _____ traffic. Select one: a. run in the same direction as b. find flat roads with high-speed c. run against d. assume he has the same rights as motor vehicle e. take advantage of vehicle lights for safety in

run against

Doing training by resembling the skill desired in great detail uses the principle of:

specificity

Glycogen is: Select one: a. found mainly in bone marrow. b. a disaccharide. c. made from amino acids. d. supplied from adipose tissue breakdown. e. stored in the liver and skeletal muscles

stored in the liver and skeletal muscles

Cross-country skiing demands more _____ than jogging.

when longer exercise sessions are performed.

An activity that requires a high level of balance is:

wrestling.

Probiotics are found in: Select one: a. yogurts. b. nuts. c. meats. d. cheeses.

yogurts.

The most dangerous fat to one's health is _____ fat. Select one: a. saturated b. trans fatty acid c. unsaturated d. polyunsaturated e. monounsaturated

. trans fatty acid

_____ Not recommended. (B)

CONTRAINDICATED

_____ is an aerobic mode of exercise.

CYCLING

A health-related physical fitness component is: Select one: a. reaction time. b. agility. c. speed. d. coordination. e. flexibility.

E

Planned, structured, and repetitive bodily movement to improve or maintain one or more of the components of fitness is called: Select one: a. life management. b. exercise. c. fitness control. d. physical activity. e. lifestyle.

EXECISE

The physical fitness standard is most accurately described as: Select one: a. requiring only moderate amounts of physical activity. b. exhibiting only modest improvements in physical fitness. c. focused on improving the metabolic profile. d. being able to perform vigorous recreational activities. e. linked to epidemiological data of better health and disease risk

being able to perform vigorous recreational activities.

Soluble fiber: Select one: a. binds fats for excretion. b. creates a bulkier stool. c. binds water in the digestive tract. d. raises blood cholesterol. e. is represented by cellulose.

binds fats for excretion

The suggested lower limits of daily caloric consumption are _____ for men and _____ for women (respectively). Select one: a. 1,800; 1,500 b. 2,700; 2,400 c. 1,500; 1,200 d. 2,400; 2,100 e. 2,100; 1,800

c. 1,500; 1,200

Time management skills do not include: Select one: a. rewarding yourself for good work. b. saying "no." c. eliminating the chance of "overtimes." d. getting the job done right yourself. e. delegating work to others.

c. eliminating the chance of "overtimes."

Insoluble fiber: Select one: a. slows stool movement. b. forms a gel-like substance in water. c. increases peristalsis. d. is represented by gums and pectins. e. binds fat for excretion.

c. increases peristalsis

Insoluble fiber: Select one: a. slows stool movement. b. forms a gel-like substance in water. c. increases peristalsis. d. is represented by gums and pectins. e. binds fat for excretion.

c. increases peristalsis.

Tolerable weight is what: Select one: a. magazines depict as the goal. b. is separate from hereditary factors. c. is acceptable to the individual. d. is considered ideal weight. e. individuals strive for with distorted self-images

c. is acceptable to the individual.