Principle of Wellness 3
For most people, the target zone for fat reduction is a loss of no more than ______ pounds per week.
A- 2
What term is used in place of "recommended daily allowance" (RDA) when sufficient data are not available to establish RDA values for a specific nutrient?
A- Adequate Intake (AI)
From a health perspective, which of the following is true?
A- Being fit is more important than being thin
Which muscle fibers are best suited for anaerobic exercise?
A- Fast Twitch
Which of the following statements is true regarding fiber intake among Americans?
A- High-fiber diets have been associated with increased risk for diabetes
___________ is considered by experts to be the most functional mode in which all human motion occurs.
A- Power
Which of the following is a useful strategy for making food choices conducive to weight control?
A- Read food labels to compare foods.
Which of the following is NOT true of skill-related fitness?
A- Skill-related fitness declines faster than health-related fitness
Which of the following is used to describe an individual's perception of a stressor?
A- Stress appraisal
Which of the following terms can be used to denote the threshold value indicating the minimal amount needed in the diet?
A- Tolerable Upper Intake Level (UL)
Which of the following best defines tapering?
A- a reduction in volume and intensity of training prior to competition
All of the following are symptoms of Post-Traumatic Stress Disorder (PTSD) EXCEPT
A- anaphylactic shock
Willingness to put up with adversity to keep pushing toward desired goals best defines the characteristic of
A- commitment.
When eating, what suggestions are recommended?
A- eat slow
Mindfulness meditation differs from most relaxation techniques by
A- encouraging you to fully experience
Which of the following is NOT one of the components of daily energy expenditure?
A- energetics
Which of the following best characterizes the clinical term of "obesity?"
A- excessive body fat
Ambiguous stressors are more problematic because
A- fewer clear-cut solutions exist.
Which of the following is considered a major stressor?
A- financial problems
Which of the following is added to breads and other grain products in an effort to reduce birth defects?
A- folic acid
Which of the following have been most directly emphasized in recent governmental nutrition guidelines?
A- fruits and veggies
Which type of training typically requires movement and stabilization force production at the same time?
A- functional balance
Kettlebells, elastic cords, and medicine balls are common in what type of training?
A- functional fitness training
Older people may need a vitamin D supplement if they
A- get little exposure to sunlight.
Which of the following foods are good sources of calcium?
A- green leafy vegetables
Skill-related fitness is least likely to aid performance in which of the following?
A- hitting
People vary in body weight from day to day and even hour to hour based solely on their level of ____________
A- hydration
Which level is at the inner circle of the social-ecological model?
A- individual
is necessary for the blood to carry adequate oxygen.
A- iron
"Recreation" is different from "leisure" because it
A- is done for a specific purpose.
How does exercising before experiencing a stressor affect the magnitude of the stress response?
A- it is reduced
What is the most important consideration for a long-term fat-loss diet?
A- making small changes that can be maintained over a long period of time
Which should be emphasized in a workout designed to build muscular endurance?
A- many repetitions with lighter weights
Which of the following is true regarding work trends?
A- more people now hold second jobs than in the past
Which term relates most closely to the concept of "functional fitness?"
A- plyometric training
Emotional stressors are also referred to as __________ social stressors.
A- psycho
Research currently supports the hypothesis that chronic exercise ________ physiological reactivity to non-exercise stressors.
A- reduces
An individual who possesses characteristics that protect him from negative health consequences of stress is said to be
A- resilient
Which of the following resistance programs is characterized by high load and high rest?
A- strength/power
Which of the following describes the concept of "calorie sparing?"
A- the reduction in basal metabolism that occurs on low-calorie diets
A goal of anaerobic interval training is to improve the body's ability to
A- tolerate and remove lactic acid from the blood
A mile-runner who regularly performs 6- to 7-mile runs is
A- training anaerobically
Saturated fats should comprise no more than _______ percent of your total calories.
B- 10
The range of fat recommended for males to be in the "good fitness health zone" is approximately
B- 10-20%
Which range reflects the RDA for protein?
B- 20-55%
The average intake of dietary fiber is much lower than the recommended amount of _______ g/day.
B- 25-35
Which intensity range is generally used for aerobic intervals?
B- 50 - 70%
The accepted international standards for interpreting BMI categorize values of ____ as overweight and values of _______ for obesity.
B- >25, >30
Which of the following is true of body fat?
B- Abdominal body fat poses greater health risks than fat in other locations.
The goal of aerobic interval training is to challenge the aerobic system to train the body to work
B- At sub-maximal levels for extended periods of time
All of the following are considered "fat soluble" vitamins EXCEPT
B- B
Which of the following is recommended for a healthy diet?
B- Consume less than 10% of total calories from saturated fat
Which of the following is the basis for the bioelectric impedance method for body composition assessment?
B- Fat has less water content than muscle.
Which is true of a person's basal metabolic rate (BMR)?
B- It is determined largely by muscle mass.
Based on principles of specificity, which of the following is likely to be the most productive for performance enhancement in soccer?
B- Kicking Drills
Which of the following is true regarding high-protein diets?
B- Long-term adverse effects have been documented
Which of the following is NOT a behavioral goal?
B- Lose 15 pounds in three months
Which of the following is TRUE of dietary cholesterol?
B- Mono-unsaturated fats lead to larger increases in blood cholesterol than unsaturated fats.
What characteristics are associated with conscientious?
B- Organized, thoughtfulness, and goal directed
Which of the following is a safety guideline for plyometric training?
B- Progression should be gradual to avoid extreme muscle soreness
Which of the following is true of skill-related fitness?
B- Skill-related fitness makes it easier to learn skills.
Which of the following is good advice for weight/fat control?
B- Space meals equally throughout the day
How are stressors different than stress?
B- Stressors are considered to be sources of stress
Which of the following is NOT true about expressing emotion?
B- Suppressing emotions is an indicator of hardiness.
Which is true about complex carbohydrates?
B- They should comprise the bulk of your diet.
Which of the following is true regarding Ephedra?
B- Unexplained deaths led to banning by the FDA
Which is considered the most harmful place to have excess body fat?
B- abdomen
Which of the following types of distorted thinking is defined as a person who thinks of things in absolute terms (e.g., black or white)?
B- all or none
Which are the most common symptoms of bulimia?
B- binging and purging
Which is the best description or translation of the word "somatotype?"
B- body build
Large short-term changes in body weight from day to day are most likely to result from changes in
B- body water
Stress
B- can be positive.
Power is described as
B- combination of strength and speed
A person's cognitive and psychological efforts to manage stress is known as
B- coping
The excessive level of stress that compromises our function is known as
B- distress
Which of the following is a contributing factor in the weight gain observed by many college freshman?
B- eating when stressed
The positive dimension of stress is called
B- eustress
Which of the following is an example of an emotion-focused coping strategy?
B- exercising to take your mind off the problem
The body mass index (BMI) is based on which two variables?
B- height and weight
Bodybuilders are generally judged on which two components?
B- hypertropy/definition
During the last 10 years, annual working hours in the U.S. have
B- increased
Which of the following are considered appropriate short-term goals?
B- losing 2 lbs. per week
Which of the following is used to describe the concept of viewing food as "providing sustenance or energy for healthy living"?
B- mindful eating
The term "essential fat" means the
B- minimum amount of body fat essential for good health
Traffic hassles are considered _______ stressors.
B- minor
Monounsaturated fats are found in high concentrations in which type of oil?
B- olive
Reducing consumption of snacks in vending machines is an example of which
B- practicing dietary restraint
Training simultaneously for strength and cardiovascular fitness may
B- prevent maximum results in both
Seeking social support is an example of which coping strategy?
B- problem-focused coping
The first step in managing stress is to
B- recognize the causes and be aware of the symptoms
Which of the following is NOT one of the "three Rs" of relaxation?
B- regulate body temperature
What level of the social-ecological framework captures the contributions from workplaces, schools, and grocery stores?
B- societal
The non-specific response of the body to any demands placed upon it is called
B- stress
Waist circumference provides an estimate of
B- visceral fat distribution.
Which of the following nutrients does NOT provide energy?
B- vitamins
In periodization, the emphasis shifts from _______ to _______ as the training progresses.
B- volume; intensity
What are the typical estimates of daily calories for women and men?
B- women: 1,200 to 1,600; men: 1,500 to 2,000
How many 8-ounce glasses of water should the average adult consume per day?
C- 8
Which is true of appetite suppressants?
C- Alli and Xenical are thought to enhance weight loss by reducing the absorption of fat.
Which of the following is the accepted gold standard or criterion measure for body composition measurements?
C- DXA
Which of the following is the most appropriate recommendation for long-term weight control?
C- Eat a low-fat diet and perform regular exercise
Which is NOT true of light activity?
C- It can be accumulated by taking standing breaks or by using active workstations
What is the main limitation of BMI as an indicator of body composition?
C- It doesn't consider muscle mass.
Which of the following is true about obesity?
C- It is a result of eating more calories than you expend.
What is a key reason why physical activity should be combined with diet for weight loss (instead of relying on diet alone)?
C- It prevents the loss of lean muscle tissue.
Regular anaerobic exercise enables the body to better tolerate
C- Lactic Acid
Brady currently weighs 170 pounds and would like to get down to 160 pounds. Which weight-loss goal corresponds to the guidelines established by the American College of Sports Medicine?
C- Lost 10 lbs in 10 weeks
Which of the following is true of a procedure called "lipodissolve?"
C- The FDA has issues warnings about false claims.
Improving performance requires more specific training than the type needed to improve health because
C- adaptations are specific to the activity.
Stress can lead to changes in behavior such as
C- altered eating and sleeping patterns
Absence of menstruation is known as
C- amenorrhea
What strategy is most important for long-term weight control?
C- an approach that includes both diet and physical activity
HIIT training is most closely related to
C- anaerobic training
Which stress-management technique involves monitoring of physiological processes for changes in muscle contraction, blood pressure, and brain waves?
C- biofeedback
Which is NOT an important role of "essential fat" in the body?
C- bone absorption
Physical symptoms of stress include
C- both A and B
What device is used to measure skinfolds?
C- caliper
Which of the following foods contains the most beta-carotene?
C- carrots
The best way to control body fatness is to
C- combine diet modification and exercise.
Which of the following is most likely to be the cause of "creeping obesity?"
C- decreased exercise with age
Which of the following is NOT a dimension of hardiness?
C- desire to escape stress by avoiding stressful situations
Learning to think in "shades of gray" helps to avoid which of the following?
C- distorted thinking
The term "obesogenic" has been used to describe which of the following?
C- elements of our environment that collectively promote eating and inactivity
The nine basic amino acids that the human body cannot produce and must be obtained from food sources are known as
C- essential amino acids
Which of the following terms is related to optimal amounts of stress?
C- homeostatic
Which best characterizes the concept of "Non-Exercise Activity Thermogenesis?"
C- light physical activity
Individuals with more than healthy fat levels but who are not considered obese have body fat levels in the _______ zone.
C- marginal
The term "Tolerable Upper Intake Level" is used to describe the amount of a nutrient required to meet the
C- maximum level that will not pose a risk of adverse health effects for most people.
Which of the following types of distorted thinking is defined as a person who dwells on the negatives and ignores the positive?
C- mental filter
College students today have additional pressures than they did in the past because
C- more students now work to support their studies.
Which of the following fats have the ability to produce cholesterol?
C- saturated fats
Which of the following is considered an appraisal-focused strategy for stress management?
C- seeking input to solve the problem
When setting goals for weight/fat loss or gain, it is best to set
C- set small goals that seem realistic to accomplish
A good definition of "leisure time" is
C- time that is free from demands.
Hyperkinetic conditions result from which of the following?
C- too much activity and insufficient rest
Fats that are liquid at room temperature are known as
C- unsaturated
People who exercise more than once a day and while ill or injured may have
D- (all the above)
What sequence of exercises should you follow when training all major muscle groups in a workout?
D- (both A and B)
A pound of body fat contains approximately how many calories?
D- 3,500
Approximately what percent of American adults are overweight or obese?
D- 69%
Which personality type experiences more anxiety and a depressed mood?
D- D
Which of the following was used as an example of a shared source of stress for the United States?
D- Economic downturn
Which of the following is true about obesity and health?
D- Obesity is classified as a disease
is necessary for proper muscle function.
D- Potassium
Hunger is best described as a
D- a physiological desire to consume food
Health risks associated with obesity include
D- all the above
Which of the following is NOT associated with the "female athlete triad?"
D- anemia
What type of job might cause a person to experience "hypostress?"
D- assembly line worker
Which body system is associated with the "fight-or-flight" response?
D- autonomic nervous
Excessive stress can cause which of the following?
D- both A and B
The U.S. Dietary Guidelines recommend reducing which of the following?
D- both A and B
Which of the following is most likely to be neglected when time is at a premium?
D- both A and B
Regular physical activity has been found to be effective at relieving stress by
D- both reducing the intensity of the stress response and decreasing the likelihood of developing stress disorders.
Which of the following would make it difficult to buy healthy foods at the grocery store?
D- choosing prepackaged "quick" foods
Of the following types of events, which is considered the least stressful?
D- controllable
The most frequent and important stressors affecting humans are
D- emotional
People who have a type A personality are characterized by
D- enjoyment of highly competitive situations.
"Empty calories" refers to
D- food that is low in nutrients and high in calories
Certain characteristics that have been found to influence a person's reaction to stressful situations are collectively referred to as
D- hardiness.
Jacobson's Progressive Relaxation Method does NOT involve
D- increasing the intensity of muscle contractions as the exercises progress
Simple sugars typically have a high GI value, which means they
D- lead to rapid increases in blood sugar levels.
Which of the following is the correct order in a periodized program (shortest to longest)?
D- micro, meso, macro
Which of the following is an example of an environmental stressor?
D- noise
A synthetic fat that passes through the gastrointestinal system without being digested is known as
D- olestra
Athletes who train too hard and do not allow time for rest are susceptible to which hyperkinetic condition?
D- overload syndrome
High-protein diets are damaging on the kidneys because the body must
D- process a lot of extra nitrogen.
Which of the following is least likely to be considered a psychological ergogenic aid?
D- time management
What type of fat is created when hydrogen is added to liquid oil?
D- trans fats
Which of the following captures the essence of "emotional eating?"
D- using food as a source of comfort when you feel sad, anxious, or bored
