BYU Fitness for living final

Our bodies need a balance of both intermittent and interval training. What is the difference between the two?

Intermittent training involves breaking up exercise time into smaller amounts throughout the day; interval training involves varying the intensity of exercise.

Functional fitness is proper muscular strength and endurance designed to

Perform daily activities

What kind of stretching usually involves a partner?

Proprioceptive Neuromuscular Facilitation (PNF)

Which of the following statements is true in relation to wellness?

Regardless of your inborn talents or abilities, you can achieve wellness if you desire it and are willing to work for it.

T/F What we eat and drink, how we feel, and other lifestyle choices can affect how our genetic material is expressed, creating a healthy or unhealthy life

True

True or false, feeling happy or confident may have a positive effect on your bodies immune system

True

Which of the following is NOT a type of stretching discussed in the text?

active stretching

Psychological flexibility involves a range of human abilities including

adapting to the demands of different situations

A benefit of flexibility training discussed in the text is

an increased body awareness.

Which energy system would be activated by 100-yard sprints?

anaerobic energy system

If you are performing an exercise which contracts your quadriceps to extend your leg, your hamstrings are acting as

antagonist

significant ways you can protect yourself from weather related risks while exercising

avoiding extreme conditions. wearing appropriate clothing for the weather. staying hydrated. using common sense.

Functional fitness can help you to avoid

back problems and pain. diabetes. heart problems. high blood pressure.

When trying to adopt new healthy behaviors, it is important to

be flexible. recognize that this involves your whole being. be patient. respect how complex a thorough change can be.

A joint should

be stretched to mild discomfort but not pain

Dynamic flexibility helps to maintain

better posture

Objectification of the body can lead to

body shame and revulsion

The leading cause of death in the United States is

cardiovascular disease

Determinism is a belief that

change is not possible

Basic wellness based on the wellness wheel includes

enjoying fulfilling work, creating a healthy environment, getting proper nutrition, healthy weight, meaningful life purpose, physically active life, serving others, intellectual curiosity, learning, and establishing meaningful relationships

Having a healthy understanding of self promotes body positivity, which leads to

healthier behaviors.

The cardiorespiratory system is made up of the

heart, lungs, and blood vesseles

being physically active

helps people be more positive and happy, create new brain cells to help with learning and memory, and helps overcome minor depression ,

Factors that contribute to healthy living include

high educational level. no alcohol consumption. avoidance of overweight. not using tobacco. having stable relationships

A waist circumference of 38 inches for a woman and 40 inches for a man is

high risk for woman, not man

Which of the following are possible side effects of taking creatine supplementation?

higher susceptibility to muscle injury upset stomach ability to train harder

Physical, social, mental, and emotional are aspects of

human beings

Testosterone has the greatest natural impact on building muscle

hypertrophy

What are the dangers of exercising in cold conditions?

hypothermia and frostbite

Which energy system would be activated by jumping onto your bed?

immediate energy system

Which of the following is the main factor contributing to lack of flexibility?

inactivity

Which of the following are the three leading causes of preventable premature death in North America?

inactivity, poor diet, and tobacco use.

Thinking we achieve or earn our worth often establishes a worldview of

inferiority and superiority.

The overload principle means that

it is good to stress the cardiorespiratory system

Millions of adults suffer from low back pain. Specific flexibility exercises

may correct and prevent back pain

What has the Surgeon General declared as fundamental to overall health?

mental health

Body tissue that can produce force is called

muscle

Muscular fitness helps you maintain weight because

muscle mass burns more calories than fatty tissue, even when the body is at rest

. Key elements of functional fitness include _______.

muscle strength and endurance flexibility of muscles and joints cardiorespiratory endurance

What happens to one's muscles without regular stimulation?

muscles become inactive and the neuromuscular pathway forgets how to stimulate muscles

Tight muscles increase the risk of

musculoskeletal injury

Achievement self-esteem is based on the belief that you

must do something to be of value.

It is possible to avoid back pain by

not smoking. wearing comfortable shoes. not twisting when lifting something heavy. not slouching when standing or sitting.

The number of calories listed on the nutrition facts of a food product pertains to

one serving

In order to set SMARTER goals what should your goals be? Select all that apply.

Ethical ✓ Measurable, Attainable

T/F Body dissatisfaction can be found in children as young as six years old, but only when they belong to a weight range other than that which is normal to their age group.

F

T/F You cannot change from having achievement self-esteem to having self-acceptance self-esteem.

F

T/F BMI gives you all the information you need to determine whether or not you weigh a healthy amount.

F

T/F Long-term goals are rarely met. Therefore there is no need to set them.

F

T/F Everyone's worth is different, but you should embrace yours anyway because it is unique to you.

False

T/F The majority of the chronic diseases that are today's biggest health challenges are most likely due to genetics.

False

The relationship between flexibility and muscle strength means that

Flexibility is most effective when muscles are strong

What three physical skills, when combined, allow a person to move, run, jump, etc.?

Flexibility, strength, and cardiorespiratory fitness

Cardiorespiratory fitness contributes to

overall well-being.

Eating good food is important for

people of all ages. better brain function. improved mood. good health.

Difficulty with balance is often a sign of

poor alignment and posture.

Good posture is

proper alignment of the musculoskeletal system.

Being unable or unwilling to change behaviors in order to live pain free is an example of

psychological inflexibility.

A result of practicing psychological flexibility is

reducing anxiety symptoms. reducing depressive symptoms. a greater satisfaction with life.

Muscle strength and endurance are capable of

reducing back pain. helping a person avoid osteoporosis. improving balance.

What does leptin do?

sends the full signal to the brain

Boys are only naturally stronger than girls because of

size of muscle fibers

A focus on functional fitness helps you focus on your _______ health. Select all that apply.

social ✓ mental emotional spiritual physical

Obesity can affect non-physical dimensions of your life. Ways this might occur include

social discrimination, loss of medical insurance coverage, and stress.

Which of these describes a mesomorph?

square and muscular

Many American diets are too high in

sugar, cholesterol, fat, sodium

Functional fitness improves real-life movements by

teaching muscles to work together.

What is neurogenesis?

the formation of new neurons

Resting metabolic rate is defined as

the minimum amount of energy your body needs to continue functioning at rest

Because our bodies produce heat when we exercise,

we need to keep our bodies hydrated

your quality of life is up to

you

You should consult your physician before taking the PAR-Q if

you are over 40 and sedentary

You have achievement self-esteem if

you like yourself only if you do better than others. other people can make you not like yourself. your body weight affects how you feel about yourself. you think some people are less important than you are.

Harmony of being is dependent on

your attitude and choices

All of the following are major considerations when individualizing your own strength-training program

your current level of functioning. the goals you want to accomplish through the program. how much resistance exercise experience you have.

A pedometer reading of 10,000-14,000 steps a day is considered

active

Self-acceptance self-esteem is

embracing your inherent value.

Maintaining a healthy weight tends to be much easier when you

have a genuine respect for your body

A healthy approach to improving cardiorespiratory wellness includes

Awareness of the effects of hot and humid conditions

Wellness includes

(Feelings of peace and harmony of being, Desire and capacity to thrive, Optimal energy, Health, fitness, and overall well being) ---> All of the above

Functional fitness exercises

- include the use of free weights- require some degree of body balance

A healthy level of muscular strength and endurance can improve

- mental functioning - confidence - self-respect

Overweight and obesity levels for school-age American children are reaching epidemic proportions. The approximate number of children who are overweight or obese has reached

1 in 3

When reading and understanding food labels, it is a good idea to look at

1st facts and ingredients listed, serving size, servings per container

The nutrition label of your granola bar states that there are 200 calories per serving, 50 of which come from fat. What percentage of the calories in this food come from fat?

25%

For people of the same height, when body frame size is also considered to determine one's ideal normal weight, the range in weight could be as much as

60 pounds

Stressors release hormones that slow down digestion, resulting in

Food stagnating and sending toxins into the bloodstream

What are some health-related benefits that come from regularly stretching?

Freedom of movement, higher quality of life, and reductions in stress.

The Exercise Prescription Model (EPM) is a guideline for

Frequency, intensity, time, and type of cardiorespiratory exercise

How can you minimize risk in exercise participation?

Get a pre-participation screening.

How is your brain affected by soft drinks and other foods with simple sugars or artificial sweeteners?

Ghrelin continues to be produced, despite the high level of calories being consumed, which causes people to consume more calories than needed.

If your family has a history of chronic disease, you can often avoid it by

Having a healthy lifestyle

Ryan worries that he is too skinny, not like the other muscular guys who seem to attract other people to them. Ryan feels he needs to change his body to be accepted. Which of these best explains Ryan's predicament?

He is objectifying his own body, which may lead to body shame and unhealthy behaviors.

Which of these are correlated with obesity?

Heart disease ✓ Cancer ✓ Type 2 diabetes

Health benefits of being flexible include

Improved posture and reduced risk of injury

Which of the following are safety guidelines when participating in a strength-training program? Select all that apply.

Inspect equipment before use and ensure you know to properly handle it. Never train alone.

How does dieting by strict calorie restriction actually contribute to weight gain?

It causes the body to respond by slowing metabolism and burning muscle mass for energy.

In what ways is the LPAM different from the EPM?

LPAM is focused on producing health benefits; EPM is focused on producing skill and performance benefits.

Environmental concerns related to wellness

Limited access to clean water, Disease related to secondhand smoke, Lack of parks and recreational facilities

What is dynamic stretching?

Slower and more controlled limb movements through a full range of motion

What is the ACSM's recommended overload?

Stretching to the point of mild discomfort

T/F It is okay to start off your resistance-training program using weight machines instead of free weights.

T

T/F Maintaining the achievement/conditional self-esteem perspective throughout life can hurt your relationships and cause serious stress-related health problems.

T

T/F People who are cheerful, are energetic, and display positive moods are more apt to be physically healthy.

T

T/F The PAR-Q requires your gender to estimate your VO2 max.

T

T/F Your emotions, relationships, and confidence are affected by functional fitness.

T

What does it mean if you fail one of the four self-assessment tests?

The failed test is an area that needs work

What is the problem with "quick fixes" for bodily dysfunction?

The symptoms are being addressed but not the underlying cause.

Why might individuals who use machines at the gym to strengthen muscles injure themselves when lifting a heavy box?

Their range of motion was constricted, isolating one group of muscles at a time.

Ballistic stretching is not generally recommended because

There is too great a chance for injury

Proteins, fats, carbohydrates, and water are classified as macronutrients because

They are needed by the body in large amounts

Animal proteins are considered high-quality proteins because

They provide essential amino acids

What did Blair discover in 1989?

Those who exercise have fewer chances of premature death, even if they have the genetic tendency for chronic diseases.

What is the suggested minimum frequency of training?

Three times per week; five to seven days is recommended

Which of the following are NOT helpful tips for safe lifting? Select all that apply.

Use a spotter only when using machine weights. ✓ Exercise your small muscles before your large ones. ✓ Hold your breath during contraction when lifting a heavier weight. Start fast within your program to see quick improvements.

Which statement is true regarding action and self-esteem?

We must acknowledge and embrace our inborn worth

Functional fitness uses free weights so that while you are moving weights

You can strive to balance yourself

. What could happen if you don't establish a foundation of functional fitness before pursuing other forms of fitness?

You could experience injury and chronic musculoskeletal problems.

Why shouldn't you use a one-size-fits-all cardiorespiratory training program?

You should tailor your program to work with your body.

The idea that if you fail at a certain task, you are a failure, is representative of

a fixed mindset and achievement self-esteem.

The mindset most conducive to healthy living is

a growth mindset.

Shooting or sharp pain while exercising is

a problem. You should not be in pain.

Functional fitness also develops your _______.

ability to learn, think, and communicate thoughts.

A basic guideline for breathing properly while lifting includes

breathing in during the eccentric phase and breathing out during the concentric phase.

Protein mainly functions to ____________, but it can also serve as ____________.

build tissue, energy source

You can estimate your current cardiorespiratory fitness level

by measuring how quickly you can walk/jog/run a given distance

How do we measure the energy content in food?

calories

Having a negative attitude toward your body shape and size

can be just as harmful to your health as a problem with the body itself.

Three types of muscle tissue in the body include

cardiac, smooth, skeletal

. VO2 max is a good predictor of

cardiorespiratory fitness

If you have any previous or current injuries, before beginning an exercise program you should

consult with a medical professional

Muscular endurance is the ability of a muscle or muscle group to

contract repeatedly over time

While exercising, the body is typically divided into six regions in order to effectively categorize muscle groups and their exercises. The six regions are

core ✓ shoulders ✓ arms ✓ chest ✓ legs back

Functional fitness helps correct dysfunction by

creating a solid foundation

Functional fitness can help you avoid

depressive symptoms.

Two types of flexibility are

dynamic and psychological flexibility

What kind of stretching is most appropriate for the warmup and cooldown of a workout?

dynamic stretching

When a muscle lengthens during a contraction against resistance, it is called

eccentric contraction

The more fit you are, the more

efficiently you burn fat reserves

3 key factors of wellness

environment, genetics, and lifestyle

Nutrients that the body is unable to produce on its own are called

essential

The principle of progression applied to flexibility means that

everyone should ease into flexibility exercises and do some every day

Intrinsic motivation is most effective when changing behavior because

extrinsic motivation rarely results in lasting change

Which of these nutrients cannot be digested?

fiber

The ability to move a joint through its full range of motion is called

flexibility

. What is the best way to give your body energy?

functional fitness

Living free from pain is a key contribution of

functional fitness.

When you are ready to eat, your motivation should be

getting nutrients into your body

Glucose which is not used immediately for energy is stored as ___________; if this storage becomes full, the glucose is converted into ___________.

glycogen, fat

Good posture contributes to

good functioning of many systems of the body. good relationships. a better supply of oxygen to the lungs. communicating confidence.

What is the Principle of Progression?

gradual increase of the demands placed on the body to get increased results

When you try to obtain worth by comparing yourself to others

it is very difficult to approach behavioral change in a healthy manner.

Blood doping is different than creatine and steroid use because

it typically yields the greatest results in endurance athletes

A fairly sedentary lifestyle can cause your body to

lack correct movement patterns as your body compensates for weakness.

Appetite and satiety tend to be self-regulating, but this self-regulating system can be disrupted by

lack of sleep

Obese people have high levels of the hormone ____________. This is because _________________________________.

leptin; the body has become resistant to this hormone

The amount of exercise needed to maintain muscular fitness gain is

less than the amount required to get the gain

Which of the following are considered tissues and structures involved in joint mobility? Select all that apply.

ligaments ✓ skin joint capsules ✓ muscles ✓ fascia ✓ bones

All of the following are reasons to never use anabolic steroids

they can cause damage to the liver and possibly cancer. they can cause damage to the heart and blood vessels. they are banned from sports, so there can be serious consequences as an athlete if you are found using them.

Wise goal setting includes

thinking big

Nutrients are substances that contribute to growth and are necessary to

to maintain life

The main purpose of the cooldown period is

to reduce heart rate and lower body temperature.

The Principle of Reversibility means

use it or lose it

All of the following are nutrients consumers are advised to get adequate amounts of

vitamin C. vitamin A. iron. calcium. dietary fiber.

Skeletal muscle differs from cardiac and smooth muscle because it is

voluntary

The nutrient most needed for survival is

water