Physical Wellness

Muscle flexibility drops 5% per decade of life, but can be prevented with stretching how many minutes per day?

10 min

The obesity level has been established at a BMI of ____ or higher.

30

At about 50% intensity, what is the recommended duration of a cardiorespiratory training session?

60 min

Which body composition assessment method is the simplest method to use but the most inaccurate?

Bioelectrical impedance

Flexibility exercises have been prescribed successfully to treat which three physical issues?

Dysmenorrhea, general neuromuscular tension, trigger points in fascia

What concept is the Paleo diet based on?

Eating like a caveman

To decrease LDL cholesterol, a diet should emphasize which of the following?

Fiber

Which component is not considered performance-related (also known as skill-related)?

Flexibility

At what time of day should you avoid prolonged sun exposure?

From 10 AM to 4 PM

Due to which of the following could nonresponders to exercise show a lack of cardiorespiratory improvement?

Genetics

What is a possible effect of decreased leptin levels?

Weight Gain

A petite woman should not go on a diet that calls for a daily caloric intake at or below this level.

1200 cal

According to the U.S. Department of Health and Human Services, what is the minimal recommended amount of physical activity an adult between the ages of 18 and 64 should engage in per week?

150 minutes of moderate-intensity aerobic physical activity

What is the formula used to estimate your maximal heart rate (MHR)?

207 − (0.7 × age)

If you have been physically inactive, you should train at around what percent intensity during the first 2 to 4 weeks of an exercise program to improve cardiorespiratory endurance?

30-40%

At what speed does walking improve cardiorespiratory fitness?

4 mph

According to the Centers for Disease Control and Prevention (CDC), what percentage of adults in the United States meet the federal guidelines for aerobic physical activity?

46.1

The human body burns about how many calories for each liter of oxygen consumed?

5 cal

Based on the U.S. Department of Health and Human Service's Physical Activity Guidelines for Americans, a person would have to exhibit this amount of physical activity per day to maintain a healthy weight.

60 min

Which type of person is especially vulnerable to a heart attack?

A person who is impatient and readily annoyed when he or she has to wait for a table in a restaurant

Marcia is described as a good stress manager because she exhibits this behavior.

Accepts her limitations

Conducting periodic evaluations of SMART goals requires which of the following?

After legitimate effort put toward the goal, realize it may not be reachable.

What is defined as the ability to change body position and direction quickly and efficiently?

Agility

In the context of fitness as preventive medicine, the main emphasis of a fitness program should be on what components?

All health-related components

Use of which type of drugs delays the progress of HIV infection and even keeps many people from developing AIDS?

Antiretroviral

Strict vegans need a supplement of which vitamin?

B12

How are proteins used in the body?

Build and repair tissues

Which food most likely contains trans fatty acids?

Cake mixes

Which of the following medical problems is associated with bulimia nervosa?

Cardiac arrhythmias

Jaden is said to be a Type B individual. Which of the following characteristics does she likely exhibit?

Casual and relaxed

Which of the following activities is considered NEAT?

Casually walking to work

Jeff and Joan want to join a new gym. Which of the following would be most helpful?

Check out the gym equipment and see what machines they offer.

This activity has been in existence since the middle of the twelfth century and used to condition elite athletes and the military.

Circuit training

Which strenuous activity is best for overweight people?

Deep-water jogging

What morphine-like substance(s) is/are thought to be released during vigorous aerobic exercise lasting 30 minutes or longer?

Endorphins

All pregnant women should completely cease moderate-intensity exercise for the duration of their pregnancy.

False

For people to achieve total fitness, their exercise regimens need only include aerobic activities.

False

What is the accepted treatment for individuals with celiac disease?

Gluten-free diet

To enhance quality of sleep, which of the following should be practiced?

Go to bed and rise around the same time each day.

In general, a higher exercise volume correlates to higher levels of which cholesterol?

HDLs

Which STI can be prevented if a person is vaccinated before being exposed to the virus?

HPV

Which of the following is a benefit of yoga?

Helps align the musculoskeletal system

Which of the following phrases suggests a link to an external source and tends to indicate less success in making a behavior change?

I Can't

Which physical change is associated with a fight-or-flight response?

Increase in heart rate

The majority of all low back problems in the United States stem from improper alignment of the vertebral column and pelvic girdle - a direct result of which 2 issues?

Inflexibility and weak muscles

Why is strength training critical to a weight loss program?

It helps maintain lean body mass.

There is a part of the brain where habits form and are activated by pleasurable, rewarding events. What does the brain do after it memorizes these events?

It helps the individual to seek opportunities to experience those events in the future.

Which of the following statements correctly describes isometric training?

It involves a muscle contraction that produces little or no movement.

The immune system consists of about a trillion of these cells.

Lymphocytes

What is the formula used to determine your heart rate reserve (HRR)?

MHR − RHR

Which drug is a potent central nervous system stimulant that decreases appetite, increases motor activity, and decreases fatigue and the need for sleep?

Methamphetamine

How often during a fitness program should you repeat body composition measurements to monitor changes in lean and fat tissue?

Once a month

How often should men conduct a testicular self-examination to detect possible testicular cancer?

Once a month

How many sets of each exercise, with lighter resistance, should a beginner do on the first day of an exercise program?

One

Which compounds found in fruits and vegetables prevent or slow cancer growth?

Phytonutrients

This type of training is frequently used in the HITT system and CrossFit training, and requires forceful jumps or springing off the ground immediately after landing from a previous jump.

Plyometric training

John does not believe he will get lung cancer from smoking cigarettes; therefore, he does not intend to quit smoking. John is in which stage of the transtheoretical model of change?

Pre-contemplation

Which term refers to the greatest public health threat of physical inactivity in the United States?

Sedentary Death Syndrome

Which of the following, consumed in excess, has been linked to coronary heart disease, type 2 diabetes, and pancreatic cancer?

Sugar

Which practice that originated in China is often referred to as "meditation in motion"?

Tai Chi

When taking skinfold thickness measurements, which of the following guidelines should be followed?

Take all measurements on the right side of the body with the person standing.

Individuals with a growth mindset exhibit an understanding of which of the following statements?

The traits of intelligence and creativity are changeable traits.

Which statement describes people with an internal locus of control?

They believe that most events in life are determined by genetics.

Why do most diets fail?

They do not incorporate permanent behavioral changes in food selection and an overall lifetime increase in NEAT, physical activity, and exercise.

What are the Dietary Reference Intakes (DRI) used for?

They establish the daily amount of a nutrient considered adequate to meet the nutrient needs of 50% of all healthy people.

What is the main objective of fitness programs for older adults?

To help them improve their functional fitness

What is the purpose of warming up before exercise?

To increase muscle and connective tissue extensibility

An individual can combine two moderate and two vigorous aerobic activity in the same week for a total of four workouts.

True

Core training emphasizes strength-conditioning exercises of all the muscles around the abdomen, pelvis, lower back, and hips.

True

Essential fat is defined as body fat needed for normal physiological functions.

True

In a typical male or female, 25% of body mass is other tissues in the body.

True

Lean body mass (LBM) equals body weight (BW) minus fat weight (FW).

True

One way to recognize a fad diet is if it is promoted with a statement about a "scientific breakthrough" or the promise of miraculous results.

True

Rucking is an activity that involves walking on roads or trails while wearing a weighted backpack or while carrying a sandbag.

True

Sleep deprivation has been shown to elevate ghrelin levels and decrease leptin levels, potentially leading to weight gain.

True

Which stress management technique involves creating relaxing visual images and scenes to relax the body and mind?

Visual Imagery

What has research shown to be the most effective type of protein for strength development and myofibrillar hypertrophy?

Whey

When a person becomes infected with HIV, the virus multiplies and attacks and destroys ____.

White Blood Cells

The motivation behind what causes individuals to make changes and to form positive habits in life is called ______.

behavior modification

What LDL cholesterol level is recommended?

below 100 mg/dL

This eating disorder involves the consumption of large amounts of comfort and junk food to counteract negative emotions.

emotional eating disorder

Which hormone stimulates appetite?

ghrelin

Much of the blood glucose from food consumption goes to the muscles, where it is stored as ____.

glycogen

Which part of the brain activates the sympathetic nervous system?

hypothalamus

Regular physical activity has been proven to improve all of the following, except ____.

long-term memory

Which of the following has the greatest influence on people's perception of what constitutes ideal body weight?

media

Energy expended that does not come from basic ongoing body functions (such as digesting food) or planned exercise is categorized as _____.

non-exercise activity thermogenesis

Amenorrhea is often associated with lower estrogen levels and an increased risk of ____.

osteoporosis

The Harvard alumni study showed a consistent inverse relationship between ____.

physical fitness and mortality

Resistance training first before aerobic training is more effective for developing strength, muscular hypertrophy, and ____.

power

If your goal is unreachable, despite your full commitment and best effort, you should ____.

reassess

Which nutrition standard is defined as the daily amount of a nutrient considered adequate to meet the known nutrient needs of nearly all healthy people in the United States?

recommended dietary allowances

Which of the following plant foods is considered a complete protein?

soy

Which activity is most likely the best option for someone who is pregnant, to minimize the risk of injury and allow exercise to continue throughout the pregnancy?

swimming

The T in SMART goals stands for "time-specific" and is best defined as _____.

the time you set for accomplishing the goal

It is estimated that 4 weeks of aerobic training can be reversed in two consecutive weeks of physical inactivity.

true

Research published in 2019 indicates that regular consumption of _____ is not just unhealthy, but is associated with a 14% higher risk of early death for each 10% increase in the proportion of this type of food consumed.

ultra-processed food

Goals that are ____ set you up for failure, discouragement, and loss of interest.

unattainable

Which type of vegetarian eats no animal products at all?

vegan

What is the most natural, easiest, safest, and least expensive form of aerobic exercise?

walking