UNC LFIT final exam
True or False: According the Physical Activity Guidelines for Americans, muscle strengthening exercises should be performed a minimum of two days per week
True
True or False: Exercise helps move LDL cholesterol from blood vessels to the liver.
True
True or False: Students who include physical activity in their daily routine are more likely to have higher grade point averages.
True
"Oxidative-glycolytic fibers -
Type IIa muscle fibers that utilize a "substantial reliance on both glycolytic and oxidative processes for energy for contraction"
The energy needed to fuel exercise must be in the form of ______ to be used at the cellular level. protein carbohydrates fat adenosine triphosphate (ATP)
adenosine triphosphate (ATP)
Exercise that utilizes an energy system which requires oxygen for its ATP production is termed aerobic exercise. calisthenics. resistance training. anaerobic exercise.
aerobic exercise.
Which of the following meet the definition of "regular" exercise? An adequate combination of moderate intensity exercise and vigorous intensity exercise Three or more days a week of vigorous intensity exercise totaling 75+ minutes Five days a week of 30+ minutes of moderate intensity exercise All
all
True or False: A core training program can reduce the risk of lower extremity, inner thigh, and groin pain.
true
True or False: Components of instrumental support can turn into barriers if they aren't supported.
true
True or False: Elite endurance runners have been known to have resting heart rates in the 40s.
true
True or False: Excess calories consumed regardless of the source, are stored as fat.
true
True or False: FITTE stands for frequency, intensity, type, time, and enjoyment.
true
True or False: Hormonal differences between men and women do not allow women to achieve the same level of muscle mass following a strength training protocol.
true
True or False: It usually takes three to four weeks to recognize a true weight loss trend.
true
True or False: Ligaments can be overstretched leading to excessively loose joints increasing the risk of injury.
true
True or False: Phosphorus, fluoride, and calcium are required for the formation of teeth and bones.
true
True or False: Relapse can occur during all stages of the Transtheoretical model.
true
True or False: Some methods for turning a traditional resistance training exercise into a resistance-stabilization exercise are by using stability balls instead of benches or machines, or performing an exercise from a standing or even a single-leg stance versus seated.
true
True or False: The heart rate reserve method (Karvonen formula), is a mathematical formula that helps to estimate a general target heart rate zone.
true
Which of the following is the BEST exercise to assess your overall muscular power? push-ups curl-ups bench press repetitions to failure vertical jump
vertical jump
Which of the following is NOT a symptom of a poorly functioning cardiorespiratory system? weight loss shortness of breath dizziness nausea
weight loss
Does the following situation contribute to spiritual wellness? Max enjoys yoga because it teaches him to use his mind and body together in harmony. Yes No
yes
Epinephrine
—A hormone secreted by the adrenal medulla that prepares the body to increase[...]"
Septum -
The wall dividing the left and right sides of the heart
Acetylcholine is released at the terminal branches to cause an action potential on the muscle fiber. TOF
true
Articular cartilage
- Articular cartilage is the cartilage at the end of the bones which provides a smooth gliding surface for painless, easy movement through the range of motion
"Lean body mass -
All body mass that is non-fat including muscles, tendons, bones, ligaments, and water"
Overweight is classified as being
25-30 lbs. over the recommended body weight
What is the average weight gain for college freshmen?
4 pounds
Use the choices below to fill in the blanks. If a man's waist circumference is greater than _____ inches, and a woman's waist circumference is greater than _____ inches, they both have increased risk for chronic disease, including cardiovascular disease, hypertension, and type 2 diabetes. 32, 35 35, 40 40, 35 40, 40
40, 35
In order to obtain the most accurate data, how long should a resting heart rate be measured?
60 seconds
Which of the statements below is TRUE about aerobic exercise in relation to weight loss? Walking for 20 minutes will burn more total calories than running for the same duration. The mode of aerobic exercise has no impact on weight loss. A greater proportion of calories burned during vigorous aerobic exercise will be fat calories than when engaging in light exercise. 60-90 minutes of aerobic exercise on most days of the week may be necessary to promote weight loss.
60-90 minutes of aerobic exercise on most days of the week may be necessary to promote weight loss.
Eric ate a meal containing 600 Calories. If 81 Calories came from fat, how many grams of fat were in this meal? 13 grams of fat. 81 grams of fat. 9 grams of fat. The answer cannot be determined from the information provided.
9 grams of fat.
Intracellular—
Something that occurs, exists, or functions inside of the cell."
What are the five components of SMART goal planning?
Specific, measurable, attainable, realistic, time-specific
Which of the following would be an appropriate SMART goal for weight loss? "I will begin walking 45 minutes each day to burn approximately 2,100 kcal/wk and cut out my late night ice cream in order to save 300 kcal. I expect to lose between 1-2 pounds per week." "I will begin exercising and eating better so I can lose 2 pounds this week." "I would like to lose 5 pounds by the end of the week." "I will begin walking 90 minutes each day to burn approximately 4,200 kcal/wk and I will cut my daily kcal by 600 each day. I expect to lose 5 pounds by the end of each week."
"I will begin walking 45 minutes each day to burn approximately 2,100 kcal/wk and cut out my late night ice cream in order to save 300 kcal. I expect to lose between 1-2 pounds per week."
Specificity -
Training in such a way as to make the desired adaptation occur
"Atherosclerosis—
A buildup of fats and cholesterol in and on the artery walls, which blocks ("clogs") arteries and restricts blood ""flow; may be called plaque or fatty streaks.
Fascicle -
A bundle of muscle fibers wrapped in a connective tissue called perimysium Flexibility - The ability of a limb to move through its complete range of motion
Polypeptide—
A chain of multiple amino acids all linked together by a special bond called a peptide bond.
Dipeptide—
A chain of two amino acids linked together by a special bond called a peptide bond.
"Antecedents - A circumstance that preceded an action"
A circumstance that preceded an action"
Pyruvate—
A key organic acid that is the final[...]"
Plasma—
A liquid portion of blood that is approximately 90 percent water and which carries the blood cells.
"Absolute flexibility -
A measure of the maximum range of motion of a given joint (in degrees)
Glycerol—
A type of sugar alcohol that can dissolve in water and to which fatty acids can attach for storage as triglycerides.
"calorie (with a lowercase "c")—
A unit to express heat; equal to the amount of energy it takes to raise 1 gram of water 1 degree Celsius.
Borg Rating of Perceived Exertion (RPE) scale
- A scale with values ranging from 6 (no exertion) to 20 (maximal exertion) that is used to gauge exercise intensity"
"Locus of control
- A theoretical idea about where a person perceives control of their life arises"
myofibrils
- Meaning, "tiny" "fiber," these basic rod-like units of muscle are comprised of myofilaments and make up the contractile portion
Which of the following match the ACSM's recommendation for the amount of strength training a person should do in a week?
2 or more times a week
Eccentric
- The type of muscular contraction that acts to resist the lengthening of a muscle when muscle force is less than load
David begins to play basketball (vigorous intensity) on a weekly basis to stay in shape. In accordance with the Physical Activity Guidelines for Americans, how frequently should Dave be participating in basketball to meet the recommended guidelines?
1 hour 15 minutes a week
To ensure nutritional needs are met, women should never consume fewer than _______ kcal per day. 2,000 1,500 1,000 1,200
1,200
Fiber—
A colon-healthy, non-digestible, polysaccharide product made by plants.
How much physical activity does the American College of Sports Medicine (ACSM) recommend that you do each week? A combination of 125 minutes of moderate-intensity physical activity and 75 minutes of vigorous intensity physical activity. A combination of 150 minutes of moderate-intensity physical activity and 75 minutes of vigorous intensity physical activity per week A combination of 60 minutes of moderate-intensity physical activity and 30 minutes of vigorous intensity physical activity per week. A combination of 125 minutes of moderate-intensity physical activity and 50 minutes of vigorous intensity physical activity per week.
A combination of 150 minutes of moderate-intensity physical activity and 75 minutes of vigorous intensity physical activity per week
Ballistic stretching -
A contraindicated stretching method that involves rapid (or even aggressive) movements of limbs through extreme ranges of motion
Creatine phosphate—
A creatine molecule that is phosphorylated (has an inorganic phosphate attached) and that serves as a rapid reserve of energy; creatine phosphate may also be called phosphocreatine.
Osteoporosis -
A disease characterized by a decrease in bone mass and bone density, which results in bone fragility; means "porous bone."
Anemia—
A disease resulting from a lack of red blood cells, a lack of hemoglobin, or a lack of blood volume, which causes the body to deliver inadequate amounts of oxygen to the tissues."
"Rickets—
A disease resulting from the lack of vitamin D, with symptoms such as soft or weak bones in children.
Metabolic syndrome—
A disease that increases the risk of cardiovascular complications, stroke, and diabetes, which is diagnosed when a cluster of negative health factors including excess fat in the stomach area, high levels of fat (triglycerides) in the blood, high blood pressure, and high blood glucose are present in a patient.
Monounsaturated fat—
A fatty acid with a carbon chain containing a single double bond"
Polyunsaturated fat—
A fatty acid with a carbon chain containing two double bonds.
Unsaturated—
A fatty acid with double-bonded carbon atoms in the carbon chain.
Saturated—
A fatty acid with the maximum number of hydrogen atoms (a total of two) linked to each carbon atom in the chain.
Thyroid—
A gland located in the front of the neck that releases hormones (such as thyroxine) which greatly influence metabolic processes in the body by altering how rapidly fuel is used.
"Norepinephrine—
A hormone secreted by the adrenal medulla that prepares the body to increase fuel usage.
Thyroxine—
A hormone that stimulates cells to increase metabolism and is one of the two major hormones secreted by the thyroid gland.
Coenzymes—
A molecule that provides the transfer site for biochemical reactions.
Motor unit -
A motor neuron and all of the muscle fibers innervated by its axon
Stretch reflex -
A muscular response which initiates contraction in order to prevent overstretching of muscle fibers as a result of excessive velocity or range of motion"
"Interstitial—
A narrow space that exists outside of but between cells and tissues.
Starch—
A polysaccharide product made by plants, which provides the human body with an excellent source of glucose.
Golgi tendon organ (GTO) -
A sensory receptor or proprioceptor located within the tendons that sense the load placed upon a muscle group and signals the muscle to relax in order to prevent damage"
Muscle spindle -
A sensory receptor or proprioceptor within a muscle fascicle that senses changes in positional length of the muscle
Catabolism—
A series of metabolic steps that break down molecules into smaller units to release energy.
Anabolic—
A series of metabolic steps that require the input of energy to build larger molecules.
Muscle fiber -
A single, cylindrical, multinucleated cell that has contractile ability and which forms muscle
Fragility—
A state of bone that increases susceptibility to fracture.
Isokinetic -
A strength training modality in which a machine adapts the resistance based upon a set speed of movement through the lifting action
Free weights -
A strength training modality that involves using barbells, dumb bells, kettle bells, etc. or in other words weights that are not part of a machine
Proprioceptive neuromuscular facilitation (PNF) -
A stretching technique that involves alternating between contraction, relaxation, and stretching either the agonist or antagonist of a particular limb
Myofilament -
A threadlike filament such as actin or myosin that is a component of a myofibril
"Ligaments -
A type of connective tissue that connects bone to bone to provide joint integrity
Tendons -
A type of connective tissue that connects muscle to bone and transitions from muscle fiber to connective attachments"
Dynamic stretching -
A type of flexibility training that involves the use of continuous gentle movements that naturally take a joint through its full range of motion
Fat—
A type of lipid that is naturally oily and that serves as an abundant source of energy in the human body.
"Omega-6—
A type of polyunsaturated fatty acid that is widely considered to be healthy for the heart. The 6 stands for the positioning of the first double bond in the carbon chain.
"Omega-3—
A type of polyunsaturated fatty acid that is widely"considered to be healthy for the heart. The 3 stands for the positioning of the first double bond in the carbon chain."
Functional flexibility -
A type of range of motion related to being able to perform daily activities without undue discomfort and muscular strain
Women should never consume less than ________ calories a day unless prescribed by a physician. A. 1,200 B. 1,500 C. 1,700 D. 1,900
A. 1,200
What is the daily recommended intake for protein? A. 10-35% of total calories B. 40-50% of total calories C. 55-65% of total calories D. 70-85% of total calories
A. 10-35% of total calories
According to the principle of specificity, what resistance training acute variables are best to achieve stability and muscular endurance? A. 12-20 reps, 1-3 sets B. 6-12 reps, 3-5 sets C. 1-5 reps, 4-6 sets D. 1-10 reps, 3-6 sets
A. 12-20 reps, 1-3 sets
Which of the following best describes social physique anxiety? A. A concern with one's own body image B. A fear of failure, ridicule, and embarrassment C. A feeling that one's own intelligence is inferior to others D. A feeling one's apparel is ugly or outdated
A. A concern with one's own body image
People most frequently cite which of the following reasons for not exercising? A. A lack of time B. A lack of sufficient funds C. A lack of access to a fitness club D. A lack of positive social influences
A. A lack of time
Which of the following activities is considered aerobic? A. Bicycle riding B. Shot put C. 100 meter sprint D. High-intensity weight training
A. Bicycle riding
Which of the following is a function of the respiratory airways? A. Funnels air into and out of the lungs for proper usage B. Protects the body by containing immune cells to help fight disease and sickness C. Transports hormones to organs and tissues D. Regulates blood glucose levels
A. Funnels air into and out of the lungs for proper usage
Which of the following muscle groups are most likely weak if an individual displays the lower crossed syndrome? A. Gluteals B. Calves C. Hip flexors D. Upper trapezius
A. Gluteals
The energy burned seated, standing, fidgeting, and any other activity that isn't structured exercise is known as
A. non-exercise activity thermogenesis.
The core is BEST defined as the: A. lumbo-pelvic-hip complex. B. spine, pelvis, tibia, femur. C. head, neck, shoulders. D. rectus abdominis.
A. lumbo-pelvic-hip complex.
The skinfold sites most commonly used to assess body composition in males are: Abdomen, thigh, and chest. Abdomen, triceps, and thigh. Chest, suprailium, and abdomen. Triceps, chest, and thigh.
Abdomen, thigh, and chest.
Alveoli -
Air sacs in the lungs that are responsible for exchange of oxygen and carbon dioxide with the cardiovascular system
Triglyceride—
Also called triacylglycerol. The storage form of excess calories in the body; contains up to three fatty acids linked to a glycerol backbone.
Kilocalorie—
Also kcal or Kcal; the unit of energy equal to a Calorie; kcal and Calorie are often used interchangeably.
Essential amino acids— "
Amino acids that the body is not capable of synthesizing from any other amino acids.
Obesity—
An abundance of fat tissue on the body, which is linked to increases in stroke, heart disease, diabetes, and other chronic conditions.
Non-essential amino acid—
An amino acid that the body can synthesize as long as other amino acids are ingested.
Anaerobic glycolysis—
An effective energy production pathway for short-term activity that breaks down glucose to form lactate (from pyruvate) without the use of oxygen.
Hemoglobin -
An element of red blood cells responsible for carrying oxygen to tissues in the body
Sodium—
An element that combines with chloride to form salt. "
Antioxidant—
An enzyme or other organic substance that protects the cells from damage by oxidation.
Micronutrients—
An essential nutritional component of the diet (vitamins, minerals) needed in small amounts.
Inorganic phosphate—
An important inorganic ion that is involved in cellular bioenergetics and that is combined with ADP to form ATP.
Cholesterol—
An important lipid component for body functioning but which in excess causes health concerns related to clogged arteries and heart disease.
Adenosine diphosphate (ADP)—
An important molecule that contains one high-energy bond and that is combined with inorganic phosphate to make ATP.
Fatty acid—
An important type of fat that contains a long, straight chain of carbons from which energy can be produced in the Krebs cycle and electron transport system.
"Goniometer -
An instrument for measuring angles associated with anatomical points and which is used to measure joint range of motion"
Endocrine organ—
An organ in the body (such as the thyroid or adrenal gland) that secretes chemical messengers called hormones.
Myoglobin -
An oxygen-binding protein which resides in muscle fibers and transports oxygen to the cellular organelle called the mitochondria
Trans fat—
An unhealthy type of unsaturated fat that is not naturally common but that arises from processing steps.
Disaccharides—
Any sugar (for example, maltose, lactose, and sucrose) made of two linked monosaccharides."
"Polysaccharides—
Any sugar (for example, starch and glycogen) made of three linked monosaccharides.
Insolubility—
As in insoluble, being unable to dissolve.
Which of the following is a macronutrient? A. Minerals B. Carbohydrates C. Vitamins D. Water
B. Carbohydrates
Which of the following is an example of social support to help an individual adhere to an exercise program? A. Transportation to the gym B. Comfort from a spouse C. A new workout DVD D. An exercise journal
B. Comfort from a spouse
An individual is training at the gym on his own. He asks a fellow gym member to spot him during the bench press exercise. This is an example of which of the following types of support? A. Informational B. Emotional C. Instrumental D. Companionship
C. Instrumental
Which of the following muscles belongs in the global system category? A. Multifidus B. Latissimus dorsi C. Transverse abdominis D. Diaphragm
B. Latissimus dorsi
According to the principle of specificity, what resistance training programming variables are best to achieve power? A. Moderate/heavy weight + moderate/low repetitions (high volume) B. Low/moderate weight + low/moderate repetitions (high velocity) C. Heavy weight + low repetitions D. Light weight + high repetitions
B. Low/moderate weight + low/moderate repetitions (high velocity)
Which of the following is made up of the lungs, which work in concert with bones such as the sternum, ribs, and vertebrae, and muscles like the diaphragm and abdominals to allow for proper breathing? A. Respiratory airways B. Respiratory pump C. Endocrine system D. Lymphatic system
B. Respiratory pump
Which strengthening exercise is most effective to help correct the upper crossed syndrome? A. Lat Pulldown B. Stability Ball Cobra C. Shoulder Press D. Bench Press
B. Stability Ball Cobra
Which of the following is a disaccharide commonly referred to as table sugar? A. Glucose B. Sucrose C. Fructose D. Galactose
B. Sucrose
Which of the following assessments measures lower body power? A.McArdle Step Test B.Vertical Jump Test C.Sit and Reach Test D.YMCA 3-minute Step Test
B. Vertical Jump Test
For the following situation, Is it a barrier or motive to exercise? Susan loves to run, but on weekdays the only time she can go for a run is after dark. Motive Barrier
Barrier
Monosaccharide—
Basic, most simple form of carbohydrate (for example, glucose, fructose, and galactose), which cannot be broken down further and remain a carbohydrate.
Which body composition assessment method measures body fat by running a weak electrical current through the body?
Bioelectrical impedence
Which of the following is NOT an example of a lifestyle disease? Diabetes caused by excessive soda consumption Depression caused by an unfulfilling career Hypertension caused by lack of physical activity Breast cancer caused by an inherited gene mutation
Breast cancer caused by an inherited gene mutation
Which of the following eating disorders is characterized by continuous binging and purging (such as self-induced vomiting) followed by intense feelings of guilt and shame?
Bulimia Nervosa
Exercisers should ingest ________ of fluid every 10-20 minutes during exercise. A. 1-3 oz. B. 4-6 oz. C. 7-10 oz. D. 11-14 oz.
C. 7-10 oz.
Which of the following is considered an anaerobic exercise? A. Walking B. Jogging C. 100 meter sprint D. Cross country skiing
C. 100 meter sprint
One pound of fat is equivalent to _________ calories. A. 2,500 B. 3,000 C. 3,500 D. 4,000
C. 3,500
n individual has a gym membership and visits sporadically, but not frequently enough to maintain a well-rounded exercise program. In which of the following sections of the Transtheoretical model is this person? A. Contemplation B. Preparation C. Action D. Maintenance
C. Action
What type of exercise is a "Single-leg Box Hop-up"? A. Core-strength B. Balance-strength C. Balance-power D. Core-power
C. Balance-power
Which exercises involve little joint motion of the balance leg and are designed to improve reflexive muscle contractions to increase joint stability? A. Balance-strength B. Core-strength C. Balance-stabilization D. Core-stabilization
C. Balance-stabilization
What type of exercise is a "Single-leg Squat Touchdown"? A. Balance-stabilization B. Core-stabilization C. Balance-strength D. Core-strength
C. Balance-strength
The pronation distortion syndrome is characterized by which of the following postures? A. Arched lower back B. Rounded shoulders C. Flat feet and knock knees D. Jutting forward head
C. Flat feet and knock knees
Which strengthening exercise is effective to help correct the lower crossed syndrome? A. Jumping jacks B. Arm circles C. Floor bridge D. Shoulder shrugs
C. Floor bridge
Which piece of resistance training equipment keeps the individual in a fixed plane of motion, which limits excessive ranges of motion? A. Kettlebells B. Barbells C. Selectorized strength-training machines D. Bodyweight Suspension Trainer
C. Selectorized strength-training machines
Target heart rate (THR) range -
Calculated from maximal heart rate, this range serves as a method of prescribing appropriate exercise intensity"
What muscles would an individual need to stretch if they displayed Pronation Distortion Syndrome?
Calve muscles
Which muscle group requires stretching if someone displays the pronation distortion syndrome?
Calves
From the choices below, select the one statement that is true. Physical activity only has direct impact on the physical dimension of wellness while it has indirect influence on the other dimensions. The impact of obesity does not affect quality of life markers in children. Cardiovascular disease, a physical dimension factor, is a chief killer of people in the prime of life. There is no link between obesity and diabetes
Cardiovascular disease, a physical dimension factor, is a chief killer of people in the prime of life.
Which of the following is an example of an effective lifestyle change to impact well-being? Substituting soda for coffee as your daily caffeine source Changing how you manage your money so you can transition from a high-paying, stressful career to a lower-paying but more-fulfilling career Moving into a safer neighborhood that is closer to school and sharing an apartment with a roommate who is a smoker Switching from cigarette smoking to hookah (water pipe) smoking
Changing how you manage your money so you can transition from a high-paying, stressful career to a lower-paying but more-fulfilling career
Neurotransmitter -
Chemical substances such as epinephrine and acetylcholine that transmit nerve impulses to a target cell across a synapse
Endorphins -
Chemicals released in the brain and which are believed to decrease pain and enhance mood
Which muscle is most likely tight if an individual displays the upper crossed syndrome
Chest
Hormones—
Compounds secreted from endocrine glands that impact cellular function via selective reception on targeted tissues or cells.
Lipids—
Compounds such as fats, oils, and triglycerides that contain carbon, are insoluble in water, and are oily to the touch.
"Noncommunicable diseases -
Conditions that are not transmitted through contact with a person who is infected or afflicted (such as cancer or heart disease)"
When you do endurance exercise, such as long distance running, swimming, or biking, which of the following should you do to your diet? Increase the amount of carbohydrates. Eat more meat sprinkled with extra minerals. Eat more fat. Supplement with a great deal of protein powder.
Increase the amount of carbohydrates.
Muscle fibers wrapped in bundles are called Fascicles Actin Myofibril Myosins
Fascicles
All of the following are example questions on a Physical Activity Readiness Questionnaire (PAR-Q) EXCEPT A. "Has your doctor ever said that you have a heart condition and that you should only perform physical activity recommended by a doctor?" B. "In the past month, have you had chest pain when you were not performing any physical activity?" C. "Do you lose your balance because of dizziness or do you ever lose consciousness?" Correct D. "Do you experience stress and anxiety during activities of daily living?"
D
Obesity is defined as an individual who is _________ over the recommended weight for their height. A. 15 lbs. B. 20 lbs. C. 25 lbs. D. 30 lbs.
D. 30 lbs.
How long must a person adopt a new behavior in order to be in the maintenance stage of the Transtheoretical model? A. 1 month B. 5 months C. 1 year D. 5 years
D. 5 years
Which exercises involve small hopping motions to challenge an individual's ability to decelerate with ideal balance and posture? A. Core-stabilization B. Core-power C. Balance-stabilization D. Balance-power
D. Balance-power
Which of the following is a benefit of cardiorespiratory exercise? A. Increased LDL cholesterol B. Increased resting heart rate C. Decreased insulin sensitivity D. Decreased blood pressure
D. Decreased blood pressure
Which of the following is an example of a resistance-power exercise? A. Ball Triceps Extension B. Ball Chest Press C. Barbell Curl D. Squat Jump
D. Squat Jump
The drawing-in maneuver helps activate which muscle? A. Psoas B. Rectus femoris C. Quadratus lumborum D. Transverse abdominis
D. Transverse abdominis
With regards to prepubescent youths, research clearly demonstrates that strength training will A. stunt a child's growth. B. slow or halt the onset of puberty. C. substantially increase muscle hypertrophy. D. improve motor skills and bone mineral density.
D. improve motor skills and bone mineral density.
Cardiovascular disease (CVD) -
Diseases of the heart and blood vessels
Over the past year, Sarah worked diligently. She exercised 5 days per week, decreased her caloric intake, and made better nutritional choices. She has decreased her body fat percentage and has increased her cardiovascular fitness. She now feels more confident about her appearance and she feels a sense of accomplishment in being able to improve her lifestyle. These benefits relate primarily to which dimension(s) of wellness? Emotional and physical. Physical. Environmental and social. Spiritual.
Emotional and physical.
Osteoporosis is characterized by a decrease in bone mass and density; bone fragility results. What is the best way to keep your bones strong and healthy? Stop smoking. Have your bone density checked by a doctor once a year. Exercise and eat a diet rich in calcium and vitamin D. Take calcium and vitamin D supplements regularly.
Exercise and eat a diet rich in calcium and vitamin D.
Which of the choices below are true about gynoid obesity? Gynoid obesity is the typical fat accumulation pattern seen in men. Gynoid obesity is the fat accumulation around the hips and thighs. It poses a lower risk for chronic disease than does android obesity. Gynoid obesity refers to excess fat carried in the abdomen or torso. Gynoid obesity increases an individual's risk of cardiovascular and metabolic diseases more than android obesity.
Gynoid obesity is the fat accumulation around the hips and thighs. It poses a lower risk for chronic disease than does android obesity.
Phosphate bonds—
High-energy bonds created between two phosphate groups, which are present in molecules such as creatine phosphate and adenosine triphosphate.
Fat-soluble—
Hydrophobic vitamins A, D, E, and K. B-complex vitamins—The name for the grouping of vitamins B1, B2, B3, B5, B6, B7, B9, and B12.
In the list below, which is an example of the S in SMART goal? So that I can lose weight, I will start riding my bike to school. I want to lose 5 pounds as soon as possible. I want to lose 5 pounds by June 30. I want to lose weight by summer time.
I want to lose 5 pounds by June 30.
"Insertion -
In reference to muscle, the distal attachment point of a muscle to the bone. The distal point is further from the middle of the body or further from the point where the limb attaches
Origin -
In reference to muscle, the proximal attachment point of a muscle to the bone; the proximal point is closer to the middle of the body or closer to the point where the limb attaches
Metabolic pathways—
In the context of this text, any series of enzymes that convert a substrate into a product for the purpose of producing ATP (examples include glycolysis or the Krebs cycle).
Which is TRUE about protein ingestion? Ingesting excess protein helps add muscle mass. Inactive individuals consuming great quantities of protein avoid muscle loss. Individuals involved in heavy resistance training or vigorous endurance training likely benefit by increasing intake of protein to 1.4-1.8 grams of protein per kilogram of body weight per day. Approximately 0.8 grams of protein should be ingested for each kilogram of body weight each day to support muscle growth during heavy lifting phases.
Individuals involved in heavy resistance training or vigorous endurance training likely benefit by increasing intake of protein to 1.4-1.8 grams of protein per kilogram of body weight per day.
Electrolytes—
Inorganic compounds such as the minerals potassium, magnesium, calcium, and sodium that ionize in water and have the ability to conduct electrical currents.
In the following situations, which person(s) would you classify as inflexible? While hiking, Sara easily steps over a tree that has fallen across the trail. Kerry dropped a pencil on the floor, but he is unable to bend over and pick it up. Joan plays tennis without pain. At a concert, Jim finds it painful to turnaround in his seat to talk to a friend seated behind him.
Kerry dropped a pencil on the floor, but he is unable to bend over and pick it up. At a concert, Jim finds it painful to turnaround in his seat to talk to a friend seated behind him.
Which of the following is an example of an amotivation? Jocelyne raises money for cancer research because her mother died of breast cancer. Jerold doesn't see any reason to change the way he eats. Kim's love of nature is the reason why she goes hiking every weekend. Hassan is on a diet because his coach told him he had to lose at least 10 pounds.
Kim's love of nature is the reason why she goes hiking every weekend.
Which lipid is known as "bad cholesterol"?
Low-Density lipo-proteins (LDL)
"Cardiovascular system -
Made up of your heart, blood, and blood vessels, a system that works closely with your lungs and the muscles to deliver the oxygen necessary for energy production that fuels activity
Major mineral—
Minerals needed in excess of 100 milligrams (mg) each day.
Trace mineral—
Minerals needed in quantities less than 100 milligrams (mg) each day.
What is the main principle behind weight loss?
More calories are expended than consumed
"Type II -
Muscle fibers that are more dependent upon glycolysis for the energy for contraction (subtypes include IIa and IIx)"
"Type I -
Muscle fibers that have the characteristics of using oxidat"ive processes for contraction energy"
Macronutrients—
Nutritional components of the diet (CHO, fats, and protein) needed in large quantities.
(Select all that apply) Which of the following statements complete the sentence: A lot of scientific evidence shows a strong link between increased risk to chronic disease and Obesity Fat Lack of exercise Poor food choices
Obesity Lack of exercise Poor food choices
Vitamins—
Organic compounds necessary in small amounts for body functions and to process fuel.
Carbohydrates—
Organic compounds that contain carbon, hydrogen, and oxygen (in the formula CxH2xOx), such as sugars.
Amino acids—
Organic nutrients that contain an amine group and a carboxyl group.
When doing static stretching, applying "appropriate tension" means Progressively increasing the stretch until you feel pain. Progressively increasing the stretch until your joint locks. Holding your breath while progressively increasing the stretch. Progressively increasing the stretch to tightness, but not pain.
Progressively increasing the stretch to tightness, but not pain.
Enzymes—
Proteins in living cells, which increase the rate of conversion of one substrate to a product.
Chaperones—
Proteins which reside in the cytosol of cells and which help fold and unfold structures such as polypeptides.
What is the intent of Healthy People 2020 program? Educate Americans about the virtues of diet and exercise. Find a cure for chronic disease by the year 2020. Ensure that everyone in the United States have health insurance by the year 2020. Provide standards and guidelines for improving the health of all Americans and challenge communities to support health-promoting policies.
Provide standards and guidelines for improving the health of all Americans and challenge communities to support health-promoting policies.
Oxidative -
Refers to fiber types that are highly dependent upon aerobic synthesis of ATP from inorganic phosphate and ADP"
Glycolytic -
Refers to fiber types that are highly dependent upon anaerobic sources of energy (creatine phosphate or anaerobic glycolysis) to provide energy for the reformation of ATP
What activity helps improve bone mineral density the most?
Resistance training
Hypertensive, obese, or pregnant individuals should opt for stretches performed in which position?
Seated
Darby smokes two packs of Camels a day. Which of the following an example of how Darby's habit impacts his environment? Second hand smoke kills approximately 3,000 people each year Smoking increases Darby's likelihood of getting sick and missing work Tobacco smoking significantly increases Darby's risk for lung cancer, cardiovascular disease, and chronic lung disease Tobacco smoking in the U.S. kills 1 in 5 people every year.
Second hand smoke kills approximately 3,000 people each year
Proprioceptor -
Sensory receptors located in muscles, tendons, and joints that respond to stimuli within the location and give an awareness of yourself
The amount of blood that is pumped out of the heart with each contraction is defined as...
Stroke volume
Bioenergetics—
Study of energy transformation processes in living creatures.
"Metabolism—
Sum of all chemical processes in the body.
The distinction between "whole muscle" and "muscle fiber" is The whole muscle refers to all of the muscle in the entire body. The whole muscle is a grouping of all of the muscle fibers (of the specific muscle in ). Muscle fiber and whole muscle mean the exact same thing. The cells that make up a muscle.
The whole muscle is a grouping of all of the muscle fibers (of the specific muscle in ).
There is some research evidence to indicate that weight training can increase resting metabolic rate. TOF
TRUE
What is the goal of lifestyle medicine? To prevent infectious diseases. To use alternative medicines, such as acupuncture , to treat disease. To use lifestyle interventions to prevent and treat disease. To make sure that everyone sees a doctor and receives a medical exam every year.
To use lifestyle interventions to prevent and treat disease.
"Brain plasticity - The ability of the brain to alter neural pathways for improved function"
The ability of the brain to alter neural pathways for improved function"
"Stroke volume -
The amount of blood pumped out of your heart with each beat
Pulmonary system (respiratory system) -
The body system that operates primarily to exchange the gases oxygen and carbon dioxide
"Beta oxidation—
The breakdown of fatty acids into 2-carbon pieces called acetyl coenzyme A.
"Lipolysis—
The breakdown of the triglyceride molecule into fatty "acids and the glycerol backbone"
Medulla—
The center, middle, or core of the adrenal gland that secretes hormones such as epinephrine and norepinephrine.
Krebs cycle—
The central cog of energy production, which resides in the mitochondria of the cell and processes glucose, fats, and proteins for energy. The Krebs cycle may also be called the Citric acid cycle or Tricarboxcylic acid cycle.
"Action potential -
The change in electrical potential that occurs between the inside and outside of a nerve or muscle fiber when stimulated, serving to transmit nerve signals
Adenosine triphosphatase (ATPase)—
The enzyme responsible for splitting adenosine triphosphate into adenosine diphosphate and inorganic phosphate and releasing energy for cellular work.
Electron transport system—
The final component of aerobic energy production, which uses a hydrogen ion gradient to power ATP resynthesis. The electron transport system may also be called the electron transport chain.
Sarcomere -
The functional, contractile unit of muscle fibers
Adrenal—
The gland located on top of the kidneys that secretes several hormones including epinephrine, norepinephrine, and cortisol, which are important for metabolism and physiological changes that assist the body during physical activity.
True or False: About 600,000 deaths per year in the United States are attributed to cardiovascular disease; that's one in every four adults.
True
The red blood cells, brain, heart, and muscles are capable of using different energy-producing pathways more effectively. Which of the following correctly identifies the energy usage of each respective organ? The heart is very good at producing energy aerobically, which is important because it has to work all the time. The muscle is the only tissue to produce lactate. The brain can only use fat as a fuel. The liver converts glucose into lactate.
The heart is very good at producing energy aerobically, which is important because it has to work all the time.
Cortisol—
The hormone secreted by the adrenal cortex that increases fuel usage.
Glycogen—
The human storage form of glucose, which is a highly branched polysaccharide.
Hyperplasia -
The increase of muscular size as a result of an increase in the number of muscle cells
Hypertrophy -
The increase of muscular size as a result of increased muscle fiber size due to increased protein synthesis in response to loading
Axon -
The long, slender appendage of the neuron that transmits impulses away from the cell body"
"VO2max -
The measure of the volume of oxygen delivered to and used by your body tissues when you are exerting the greatest effort during exercise
Aerobic glycolysis—
The metabolic process that breaks down glucose molecules to form AcCoA (from pyruvate); the use of oxygen occurs in the mitochondria during the electron transport system."
Alzheimer's—
The most common type of dementia; a disease that attacks the brain and that[...]
Static stretching -
The most commonly used type of flexibility training that involves assuming a stretched position and holding that position for a prescribed period of time
Diabetes—
The name often used for diabetes mellitus; a group of metabolic diseases in which the body inadequately removes glucose from the blood for energy production or glucose storage.
Heart rate reserve (HRR) -
The number of beats that your heart rate can increase from the resting value to maximal exercise; mathematically the heart rate reserve is determined by taking the maximal heart rate and subtracting the resting heart rate
Cortex—
The outer portion or outer shell of the adrenal gland that secretes hormones such as cortisol and aldosterone.
Insulin—
The pancreatic hormone secreted in response to high levels of amino acids and glucose that helps regulate blood glucose levels.
Glucagon—
The pancreatic hormone secreted when blood glucose levels are low, which activates enzymes to raise the glucose level.
Calorie (uppercase "C")—
The unit most commonly used to express heat; equals 1,000 calories; equal to the amount of energy it takes to raise 1,000 grams of water 1 degree Celsius.
Body composition assessment measurements are reported as: The weight and shape of the body. The percentage of total body weight made up of fat. The percentage of total body weight made up of muscle. The percentage of total body weight made up of fat and muscle tissue.
The percentage of total body weight made up of fat.
"Plasticity -
The property of muscle that is exemplified as adaptive potential which allows them to regenerate and/or repair themselves when damaged or destroyed
Blood brain barrier—
The protective barrier between the fluid in the brain and the circulating blood, which keeps foreign objects and certain hormones out of the brain.
Body composition is defined as: A combination of body height and weight. Bone, muscle, fat, and minerals. The percentage of total body weight made up of fat. The relative proportions of fat mass and lean tissue in the body.
The relative proportions of fat mass and lean tissue in the body.
Cori Cycle—
The series of enzymatic steps in the liver that convert lactate back into glucose.
"Glycolysis—
The series of steps that release energy to form ATP by breaking a glucose molecule into two pyruvate molecules.
Capillaries -
The smallest vessels of the cardiovascular system where oxygen and nutrients are exchanged
Ventricle -
The two lower chambers of the heart which push blood out to the lungs and[...]"
Atrium -
The two upper chambers of the heart
"Concentric
The typical shortening of muscle as it contracts which results from muscle force being greater than load
Water-soluble—
Vitamin C and the B-complex vitamins, which readily dissolve in water.
_____________ is a measure of an individual's cardiorespiratory fitness. Volume of oxygen consumption (VO2max) Resting metabolic rate (RMR) Maximal heart rate (MHR) Heart rate reserve (HRR)
Volume of oxygen consumption (VO2max)
Metabolic water—
Water created in a living organism during metabolic processes.
Body composition—
What makes up your body weight or body mass as in the amount or percent of fat mass and fat-free mass.
In SMART goal setting, what does the "R" stand for and mean? Your goals should be "related" and work toward a cohesive goal. Your goals should be "reflective" and based upon careful self-examination. Your goals should be "regulated" and include specific rules and guidelines that will help you achieve them. Your goals should be "relevant" and directly support your purpose.
Your goals should be "relevant" and directly support your purpose.
Which of the following is the correct definition of antecedent? a condition or action that follows behavior a factor that contributes to chronic disease a condition or action that precedes a behavior modifiable behavioral choice
a condition or action that precedes a behavior
A flexion motion is characterized by an increase in the angle of the limbs surrounding the joint. a decrease in the angle of the limbs surrounding the joint. a sideways motion of the limbs surrounding the joint. a circular motion of the limbs around the joint.
a decrease in the angle of the limbs surrounding the joint.
Which of the following meet the definition of "regular" exercise? Five days a week of 30+ minutes of moderate intensity exercise Three or more days a week of vigorous intensity exercise totaling 75+ minutes All of these An adequate combination of moderate intensity exercise and vigorous intensity exercise
all
Which body structures transport blood away from the heart?
arteries
hip joint
ball and socket
The hip is an example of what kind of joint? gliding joint ball and socket joint hinge joint saddle joint
ball and socket joint
Macronutrients are water and oxygen enzymes and hormones vitamins and minerals. carbohydrates, fat, and proteins
carbohydrates, fat, and proteins
The amount of work performed by the heart is determined by the product of heart rate and stroke volume. This is known as
cardiac output
Diseases of choice are chronic diseases that are caused by lifestyle chronic disease for which there are many types of treatment chronic diseases that are inherited from your parents diseases that can catch from other people
chronic diseases that are caused by lifestyle
A ______ supply of blood glucose must be made available to the brain. intermittent constant limited frequent
constant
oxidative fibers
darker in color dur to high amount of iron in fibers
Which form of stretching uses the force production of a muscle and the body's momentum to take a joint through the full available range of motion?
dynamic stretching
Activities such as bowling and golfing with a cart count as regular exercise. T O F
false
True or False: According to several research studies, steady-state cardiorespiratory exercise (i.e., jogging) results in higher post-exercise metabolic rates versus circuit training.
false
True or False: Direct calorimetry can be easily used by the general public for calculating daily energy expenditure due to its cost effectiveness and ease of use.
false
True or False: Examples of monosaccharies include sucrose, lactose, and maltose.
false
True or False: High Protein/Low Carb diets are the most effective diets for long-term weight loss.
false
True or False: Increases in maximal strength requires lifting relatively light weight coupled with a high volume of repetitions.
false
True or False: One pound of body fat contains approximately 1,000 calories.
false
True or False: Research does not support the notion that regular meditation can decrease heart rate, blood pressure, and muscular tension.
false
True or False: Skeletal muscles are attached to bones by ligaments.
false
True or False: Static stretching is a high-force activity, and as such, is considered risky for individuals new to exercise.
false
True or False: Strength machines are generally regarded as superior to free weights for improving core stability and coordination.
false
True or False: The carotid pulse is the preferred method for gathering resting heart rate because the radial pulse may decrease blood pressure and cause possible dizziness.
false
True or False: The main focus of an injury prevention program is to increase muscle hypertrophy and maximal strength to maximize force production.
false
True or False: Traditional core training primarily emphasizes the muscles of the local system with little regard to the global system.
false
Your journey to better well-being should start by memorizing scientific terms, facts, and research statistics. TOF
fase
Match the elements of FITT with the components of the exercise programs listed below. Susan plans to do stretching exercises 3 days a week. Correct! Bill plans to meet his flexibility goal within six weeks. Correct! Sharon will do static stretches to the point of tightness, but not to the point of pain. Correct! Kathy will do 5 static stretches after every run.
frequency time intensity type
FITT
frequency intesity time type
Carpel bones in handjoint
gliding joint
The human body stores carbohydrates in a form called carbon fat calories glycogen
glycogen
Which of the following statements most closely describes progression in regard to cardiorespiratory exercise? gradually increasing the frequency, intensity and/or duration of aerobic exercise as you become more aerobically fit making a change in the type of exercise you engage in always choosing vigorous exercise in order to reach your goal faster gradually increase muscle strength and flexibility
gradually increasing the frequency, intensity and/or duration of aerobic exercise as you become more aerobically fit
glycolytic fibers
have fewer capaliries and mitocondria
Cardiorespiratory fitness is the ability of the ______, ______ and ______ to deliver oxygen to cells for energy production during continuous exercise. muscles; lungs; blood vessels heart; lungs; blood vessels heart; muscles; blood muscles; blood; lungs
heart; lungs; blood vessels
Your resting metabolism is ______ during your adolescent years than at any other point in your life. higher lower more stable more inconsistent
higher
Knee joint
hinge joint
What is the primary cause of muscle growth during an appropriately structured resistance training program? hypertrophy of all fiber types. an increase in type IIa fibers only. hyperplasia of all fiber types. an increase in the size of type I fibers.
hypertrophy of all fiber types.
Which of the following is NOT a physiological benefit of cardiorespiratory endurance training? increased blood pressure faster recovery of heart rate and breathing following exercise decreased resting heart rate improved cholesterol level
increased blood pressure
What part of the body is the radial pulse measured?
inside of wrist
Question 10 1 / 1 pts Measuring heart rate is associated with which FITT principle? frequency time type intensity
intensity
Flexibility enables your body to jump higher and run faster. relax adapt to changing situations and conditions move through a range of motion so that you can perform daily activities
move through a range of motion so that you can perform daily activities
Which of the muscle structures listed below designed to allow for safe and efficient function? (Select all that apply) muscle spindle muscle spindle stretch reflex receptor Goniometer Golgi tendon organ
muscle spindle Golgi tendon organ
What time of day do most people consume the majority of their calories?
nighttime
Identify if the following situation is an example of environmental wellness. Ron drinks 8 bottles of water a day. Yes No
no
An individual with upper crossed syndrome displays...
rounded shoulders and forward head.
Thumb joint
saddle joint
People who cannot readily recall what they did each day of the previous week because the days seem to blend together are? perfect candidates for using self-regulatory tools. already using self-regulatory tools. too busy to benefit from self-regulatory tools. poor candidates for using self-regulatory tools.
perfect candidates for using self-regulatory tools.
Adaptation is best described as an increase in aerobic enzymes after resistance training for power. an increase in muscle cells. physiological changes that take place because of chronic disruption of homeostasis. a measurement of how hard you work out or stretch.
physiological changes that take place because of chronic disruption of homeostasis.
Head joint
pivot joint
A person stands with their body not moving, but turns their head to look left. This movement would be called left rotation pivot left head flexion right rotation
pivot left
Heart rate can be taken by using a heart rate monitor or by taking your pulse at either your carotid artery at your neck or your _______ artery at your _______. pulmonary; chest radial; wrist brachial; wrist brachial; elbow
radial; wrist
oxidative-glycolytic fibers
somewhate economical and powerful
Creatine phosphate (CP) is a source of energy that enables you to relax think digest food sprint
sprint
The World Health Organization (WHO) defines wellness as the absence of disease in the body state of complete physical, mental, emotional, intellectual, spiritual, and social well-being an integration of physical activity and diet physical health
state of complete physical, mental, emotional, intellectual, spiritual, and social well-being
The volume of blood pumped by the heart with each beat is ______________ and gives an indication of the strength of the heart. stroke volume VO2max pulse blood pressure
stroke volume
The most common disaccharide is protein salt fruit table sugar
table sugar
The definition of muscle endurance is the ability to perform submaximal efforts repeatedly. the ability to move body segments quickly. the ability to exert large amounts of force maximally. The ability of a body segment to stay in the same position a long time.
the ability to perform submaximal efforts repeatedly.
A calorie is defined as
the amount of heat energy required to raise the temperature of 1 gram of water by 1 degree Celsius.
Resting metabolic rate (RMR) -
the estimated caloric expenditure that would occur in the body during a period in which you did nothing but rest
Range of motion is limited primarily by ligament length. tendon length. muscle tension the type of joint in question.
the type of joint in question.
Progressive Overload is completing an circuit of resistance exercises during each workout. training in such a way as to make a desired adaptation occur. adding in different modes of exercise to keep the program exciting. training to bring about muscle change through planned periods of overload.
training to bring about muscle change through planned periods of overload.