UCO HLTH 1112 Exam 2 Study guide

Which of the following types of exercise are designed for strength training? Check all that apply.

using exercise resistance machines, using free weights

According to the American College of Sports Medicine (ACSM), a recommended amount of exercise is 20 to 25 minutes of ___ exercise on 3 or more days of the week.

vigorous

Which of the following are effective ways a sedentary person who spends a lot of time indoors can make daily activities more active? Check all that apply.

walk around while checking telephone messages, get up and manually change television channels instead of using remote controls

Why do men develop more muscle mass than women?

women produce only about 10% as much testosterone as men

People who wish to control their weight by walking around should plan to walk ___ each day.

10,000

When considering the time element of the FITT principle for cardiorespiratory training, what is a good average duration for an exercise session?

30 minutes

What did the Institute of Medicine discover about FOPs? Check all that apply.

A single standard FOP system should be implemented, FOPs provide little guidance for consumers about actual healthfulness of products

To translate DRIs and DGAs into healthy food choices, an individual should follow recommendations from MyPlate, a service of the US

Department of Agriculture (USDA)

The DASH Eating Plan was created by the Dietary Guidelines Advisory Committee. What does the DASH acronym stand for?

Dietary Approached to Stop Hypertension

Which of the following statements about fitness video games (exergames) are true? Check all that apply.

Exergames may change a person's attitudes about physical activity, Exergames allows you to track the calories you burn while playing the games.

Frequency, intensity, time, and type are together known as this principle.

FITT

The 2010 Dietary Guidelines for Americans recommends which of the following? Check all that apply.

Nutrients should come from foods, not supplements, the highest-quality sources of protein are animal sources

Which of the following guidelines is not a safe and effective one for strength training?

You should always hold your breath when you lift free weights

Which of the following statements about minerals in foods are correct? Check all that apply.

a balanced diet provides the essential minerals a body requires, they are naturally occurring inorganic substances, they help build strong bones and teeth

Which of the following describes muscular strength?

a muscle's capacity to exert force against resistance in a single, all-out effort

Water assists the body in which of the following functions? Check all that apply.

absorption of food, digestion, waste product removal

Proteins are created from various types of ___ acids.

amino

How can an individual make healthier choices at fast-food restaurants?

ask for salad dressing on the side

To improve your cardiorespiratory function, experts recommend that you exercise

at least twice a week.

Low-density lipoproteins, or LDLs, are known as

bad cholesterol

Water is important to the body because it is a major ingredient in

blood

Fat-free mass in the body consist of... Check all that apply.

bone, muscle, body tissues

Before they can be used or stored, complex carbohydrates must be

broken into single sugars

Which of the following diseases and conditions have been linked to the long-term effects of unstable molecules called free radicals? Check all that apply.

cancer, heart disease, macular degradation

Jogging, cycling, swimming, and aerobic dance are all activities that lead to improvement of this type of fitness.

cardiorespiratory

Using your body's large muscles is a good way to exercise this system in the body.

cardiorespiratory

Which of the following are included in the heath-related fitness components? Check all that apply.

cardiorespiratory fitness, muscular strength, body composition

Functional strength training is another name for

core-strength training

Which of the following are considered whole grains? Check all that apply.

corn, whole wheat, oatmeal

If you're having trouble eliminating waste from your bowels, you should consider incorporating more ___ in your diet.

dietary fiber

digestiveProbiotics are living bacteria that may help ease distress in the bodily system.

digestive

People should avoid mixing energy drinks with alcohol because the mixture

disguise the effects of the alcohol and makes drinkers feel sober

Which of the following are among the eight foods that are responsible for 90% of food allergies? Check all that apply.

eggs, milk, tree nuts

What is the importance of flexibility exercises?

flexibility exercises are important for maintaining the normal range of motion in the major joints of the body.

Foods that are rich in antioxidants include

fruits and vegetables

Scientists caution against using drugs or dietary supplements that allegedly enhance athletic performances because the drugs and supplements do not

have a lot of scientific information about them

Musculoskeletal fitness, body composition, and cardiorespiratory fitness are components of this type of fitness.

health-related

Some common barriers to establishing an active lifestyle include... Check all that apply.

inconvenience of exercise, limited time to exercise

Effective ways to reduce salt intake include which of the following? Check all that apply

increasing the amount of whole foods relative to processed foods in your diet, not adding salt in cooking or at the table, purchasing packaged foods that say "low sodium"

In the FITT principle, the I represents how hard you should exercise, or in other words, your

intensity of exercise.

Which of the following are examples of incomplete proteins? Check all that apply.

legumes, nuts

The four fat soluble vitamins can be stored in a person's... Check ass that apply.

liver, body fat

Which of the following are physical, as opposed to cognitive, benefits of exercise? Check all that apply.

longer lifespan, stronger immune system

Developing muscular endurance requires exercising at this type of intensity for a longer duration of time.

lower

Once you have achieved a satisfactory level of cardiorespiratory fitness, continuing the same level of workout would

maintain your current fitness level.

When our bodies transform food into nutrients and wastes, we say this food has been chemically

metabolized

Amino acids that can be produced by your body are called this type of amino acids.

nonessential

Excess body fat is linked to... Check all that apply.

obesity, diabetes

One of the best ways to add muscle is through

participating in a physical activity

The ability of the body to meet physical demands is called

physical fitness

Substances that are extracted from fruits and vegetables that are used in supplements and that may assist in the prevention of cancer, dementia, and other diseases are known as

phytonutraceuticals

Omega-3 fatty acids can assist in which of the following? Check all that apply.

protecting against autoimmune diseases, lowering triglyceride levels, improving arterial health

Essential nutrients... Check all that apply.

provide fuel to your body, regulate body functions

Which of the following are benefits of muscular fitness? Check all that apply.

reduced lower-back pain, better posture

Which of the following are social, emotional, or psychological benefits of being physically active? Check all that apply.

reduced stress, reduced anxiety

Types of aerobic exercise that require sustained intensity with little variability in heart rate response include... Check all that apply.

running, rowing

Which of the following should you do to develop your own cardiorespiratory training program? Check all that apply.

select activities that you enjoy, start out slowly, choose activities that are compatible with your daily schedule

These carbohydrates, which are composed of one or two units of sugar, are easily digestible.

simple

Power, balance, speed, coordination, and reaction time are components of this type of fitness.

skill-related

Examples of electrolytes include... Check al that apply.

sodium, chloride

Much of the sugar that is consumed by Americans comes from

soft drinks

Which of the following are true regarding cognitive benefits of exercise? Check all that apply.

some studies suggest exercise might be beneficial to the brain, evidence shows aerobic exercise may help prevent cognitive disorders such as Alzheimer's

Essential nutrients mostly serve as

sources of energy

Phytoestrogens can be found in which of the following foods? Check all that apply.

soybeans, cabbage. (PLANTS)

When you stretch until it feels tight, hold the stretch until the muscle tension decreases, and then stretch a little farther, you are doing this kind of stretching.

static

Which of the following types of exercise has the primary purpose of ensuring a healthy range of motion?

stretching

Which of the following are two types of carbohydrates?

sugars and starches

MyPlate reminds Americans about maintaining balanced diets by using an illustration that features

the five food groups

Which of the following is the most accurate way to calculate your target heart rate?

the heart rate reserve method

Which of the following are functions of vitamins? Check all that apply.

they serve as catalysts for releasing energy from carbohydrates, they help maintain components of the immune nervous and skeletal systems, they aid chemical reactions in the body

Which of the following raining guidelines should novices beginning a strength training program follow? Check all that apply.

they should do 8-12 repetitions per set, they should do 2-3 full-body workouts per week

Which of the following are included on the Nutrition Facts panel of a fast food label? Check all that apply.

total calories, serving size, servings provided

Which of the following are true regarding exercise programs that incorporate unstable surfaces? Check all that apply.

training devices include balance boards tilt disks and trampolines, it is supposed to help build strength more efficiently

When incorporating cardiorespiratory training into your life, you should

try to schedule at least three exercise sessions of at least 30 minutes each.

The ACSM recommends that you do exercises at least ___ days a week.

two to three

To keep from gaining weight, people should try to

use as much energy as they consume

Which of the following are advantages to cross training? Check all that apply.

you avoid the boredom of participating in the same exercise daily, you reduce the risk of overuse injuries

Which of the following are true about gaining muscle tissue? Check all that apply.

you must consume additional calories to support the formation of new muscle, a reasonable goal is a weight gain of half a pound per week

Which of the following are true about getting more fit and experiencing progress in your training? Check all that apply.

you need to increase activity workload from time to time, it takes older people longer to achieve progress and adapt to a workload.

Fats function to... Check all that apply.

help in the absorption of fat-soluble vitamins, provide the material for cell membranes