PHED Final Exam practice

When computing the caloric of food, one must remember that carbohydrates contain _____ calories per gram, fats contain _____ calories per gram and protein contain _____ per gram

4, 9, 4

According to MyPlate 2011 recommendations, half of your plate should be Fruit and Dairy

False

What is true of fats?

Fats are important nutrients that carry certain vitamins (the fat soluble vitamins A,D,E,K) into the body. They are the body's most conce ntrated although secondary (to c arbohydrates) source of energy.

Choose the six vital nutrients

Fats, Carbohydrates, Minerals, Water, Proteins, Vitamins

People should seek a physician's approval before beginning an exercise program if

Have no had physical test within last year, over m25/f35, or answer yes to a questionare

What is the appropriate cardiorespiratory endurance guidelines set by the American College of Sports Medicine for the INTENSITY of a workout?

High to Moderate heart rate

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

Improving cardiorespiratory endurance

What is the appropriate cardiorespiratory endurance guideline set by the American College of Sports Medicine for the Duration of a workout

20-60 minutes

What is the appropriate cardiorespiratory endurance guideline set by the American College of Sports Medicine for the Frequency of a workout

3-5 days per week

One pound of fat represents ______ calories

3500

Family history, age, and gender are cardiovascular disease risk factors that

Can not be changed

Choose all the answers that correctly indicate a risk for cancer in the acronym CAUTION:

Change in bladder patterns, sores don't heal and bleed, thickening lump on breast, difficulty swallowing and indigestion, change in mole, nagging cough or hoarseness

Using a combination of different aerobic activities to develop overall fitness is known as:

Cross-training

Benefits of a cardiorespiratory program include

Decreased resting blood pressures, decrease recovery times following exercising, increase in oxygen consumptions, decrease in resting heart rate

Chronic diseases such as _____ are related to a lack of physical activity

Diabetes

The best weight control program includes a long-term commitment to:

Eating a balanced diet and exercising

The older you get the more activity you will need

False

The term wellness can be defined as simply the absence of illness

False

What is NOT true of the carbohydrate nutrient?

Foods that are high in carbohydrates include breads, cereals, chicken, and vegetables

Individuals who have a tendency to gain weight or are trying to keep weight off need to be physically active

For 60-90 minutes daily

When setting up a program to develop cardiorespiratory endurance, the acronym FIT stands for

Frequency, intensity, time in activity

Low back pain is associated with:

Physical inactivity, faulty posture, excessive body weight, improper body mechanics

In the United States, the single largest cause of illness and premature death is...

Smoking

What is the definition of muscular endurance?

The ability of a muscle or muscle group to apply submaximal force repeatedly or to hold a contraction for an extended period

Social wellness means contributing to one's human and physical environment for the common welfare and social justice within one's community

True

The term kinesiology can be defined as the science dealing with the interrelationship of the physiological relationship of the physiological process and the anatomy of the human body with respect to movement

True

Type II diabetes can be controlled with diet and exercise

True

Aerobic workouts are divided into:

Warm-up, aerobic activity, cool-down

What is the definition of muscular strength?

ability of the muscles to move against a maximum resistance. An ex. of this would be lifting the most possible weight overhead

A Body Mass Index of 20 is considered

normal

Bro memorize those heart, lungs, and muscles

yes

Skin cancers and premature skin aging are related to excessive sun exposure.

True

Normal blood pressure is considered to be ___/___mm Hg while the level of blood pressure associated with longevity is ___/___mm Hg

120/80; 100/70

The minimum number of calories of day for proper nutrition is

1200 for women and 1500 for men

STI's are diseases spread through sexual contact. The best way to prevent them is

Abstinence or a mutually monogamous relationship

Saturated fats

Are solid at room temperature

Which of the following is not benefit of fitness and wellness?

Increased time that is takes for the heart rate to return not normal after exercise

To contribute MOST positively to a healthy lifestyle a person should

Maintain cardiovascular fitness through aerobic activity

Cardiorespiratory endurance is the body capacity to deliver _____ to the exercising tissues

Oxygen

The ability to adapt and respond favorably to physical effort is termed

Physical Fitness

What is true of cancer?

The movement of cancer cells from one part of the body to another is called metastasis

The training concept of placing increasing demands on a system to cause an adaptation to that demand is

The overload principle

What is not true of protein?

They are the body's primary source of energy and 18 of the 20 amino acids are called essential amino acids

HEALTHY PEOPLE 2020 is a set of national goals and objectives to increase the longevity and quality of life for all Americans

True

The most beneficial fat, tlike olive and canola oils, to one's health is ______ fat

Unsaturated

Water is

Used in digesting and absorbing foods, contained in most foods, involved in rebuilding cells, the most important nutrient

Sunlight on the skin allows the body to produce

Vitamin D

Which of the following is true of vitamins and/or minerals?

Vitamins are classified into fat soluble and water soluble vitamins