BYU Online Gym
The Principle of Reversibility means nothing; it isn't a principle of fitness. you can lower the intensity of your workouts once you have reached your desired level of fitness until you are no longer working out. "use it or lose it". running backwards to build up your calf muscles.
"use it or lose it".
Government guidelines recommend that you consume this percentage of your daily calories from fat. 5-10% 10-15% 20-35% 30-45%
20-35%
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% 50% 75% 200%
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 20 pounds. 30 pounds. 40 pounds. 50 pounds. 60 pounds.
60 pounds.
Which of these describes an ectomorph? A body type characterized as square and muscular A body type characterized as long and lean A body type characterized as soft and round
A body type characterized as long and lean
Which of these describes an endomorph? A body type characterized as soft and round A body type characterized as long and lean A body type characterized as square and muscular
A body type characterized as soft and round
Which of these describes a mesomorph? A body type characterized as soft and round A body type characterized as long and lean A body type characterized as square and muscular
A body type characterized as square and muscular
The mindset most conducive to healthy living is a sedentary mindset. none of the above a fixed mindset. a growth mindset. an intelligent mindset.
A growth mindset
Brandon, your alcoholic friend, has been going to AA (Alcoholics Anonymous) meetings for three months now and has found a good support group. He occasionally slips up, but is making progress. Which Transtheoretical Model stage is he in? Preparation stage Effort stage Action stage Maintenance stage
Action Stage
Which of the following is NOT a type of stretching discussed in the text? Ballistic stretching Proprioceptive neuromuscular facilitation Active stretching Dynamic stretching
Active stretching
A healthy level of muscular strength and endurance can improve mental functioning. confidence. self-respect. All of the above None of the above
All of the Above
Cardiorespiratory fitness is especially effective for reducing the risk of type II diabetes. for reducing the risk of heart disease. for increasing a person's ability to work. all of the above none of the above
All of the Above
Functional fitness can help you to avoid heart problems. diabetes. high blood pressure. back problems and pain. all of the above
All of the Above
Good posture contributes to good relationships. a better supply of oxygen to the lungs. good functioning of many systems of the body. communicating confidence. all of the above
All of the Above
Negative thoughts about yourself are detrimental to the health of your mind and body. These negative thoughts can come from life experiences and abuse. not meeting expectations set by yourself or others. mistakes you have made. All of the above
All of the Above
Select all that apply. The death of a loved one can result in the surviving person experiencing -mental pain -emotional pain -physical pain
All of the Above
When trying to adopt new healthy behaviors, it is important to be flexible. be patient. respect how complex a thorough change can be. recognize that this involves your whole being. All of the above
All of the Above
Which of the following is a type of barrier to making behavioral changes? Select all that apply. Physical Opportunity Logistical Emotional
All of the Above
Factors that contribute to healthy living include not using tobacco. no alcohol consumption. avoidance of overweight. high educational level. having stable relationships. All of the above
All of the above
It is possible to avoid back pain by not smoking. not slouching when standing or sitting. wearing comfortable shoes. not twisting when lifting something heavy. All of the above
All of the above
Joint structure affects flexibility in what way? The nerves provide feedback. It prevents the joint from extending beyond a certain point. The tendons connect muscles to the bones. The ligaments provide stability to a joint. All of the above
All of the above
Muscle strength and endurance are capable of reducing back pain. helping a person avoid osteoporosis. improving balance. All of the above None of the above
All of the above
What kind of stretching is most appropriate for the warmup and cooldown of a workout? Static stretching Proprioceptive neuromuscular facilitation (PNF) Any kind of stretching, so long as you are stretching your muscles. Dynamic stretching
Dynamic stretching
Three key factors that affect wellness include mind, body, and emotions. DNA, cells, and neuropeptides. flexibility, joints, and ligaments. environment, genetics, and lifestyle. none of the above
Environment, genetics, and lifestyles
Which of the following are NOT helpful tips for safe lifting? Select all that apply. Exercise your small muscles before your large ones. Start fast within your program to see quick improvements. Use a spotter only when using machine weights. Move through a full range of motion. Hold your breath during contraction when lifting a heavier weight.
Exercise your small muscles before your large ones. Start fast within your program to see quick improvements. Use a spotter only when using machine weights. Hold your breath during contraction when lifting a heavier weight.
BMI gives you all the information you need to determine whether or not you weigh a healthy amount. True False
False
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. True False
False
Everyone's worth is different, but you should embrace yours anyway because it is unique to you. True False
False
Long-term goals are rarely met. Therefore there is no need to set them. True False
False
The majority of the chronic diseases that are today's biggest health challenges are most likely due to genetics. True False
False
You cannot change from having achievement self-esteem to having self-acceptance self-esteem. True False
False
Which of these nutrients cannot be digested? Carbohydrates Vitamins and Minerals Fiber Lipids Protein
Fiber
Which of these is the best source of protein? Butter Fish Apples Blueberries
Fish
If a person becomes defensive and tries to prove that he/she is doing "good enough", instead of working to make a change, they are exemplifying a fixed mindset. a stubborn mindset. a realistic mindset. a growth mindset.
Fixed Mindset
The quality of your life is up to your parents. your siblings. your friends. you. your significant other.
You
What could happen if you don't establish a foundation of functional fitness before pursuing other forms of fitness? Neurogenesis will occur. Nothing; functional fitness is just a suggestion. You could experience injury and chronic musculoskeletal problems. You will grow stronger.
You could experience injury and chronic musculoskeletal problems.
Why shouldn't you use a one-size-fits-all cardiorespiratory training program? There's no such thing. It's too healthy for you. Because it's uncreative. You should tailor your program to work with your body.
You should tailor your program to work with your body.
Harmony of being is dependent on your choices towards others. your choices and your attitudes. your ability to lose weight. your ability to perform.
Your choices towards others
Functional fitness exercises include the use of free weights. include the use of machines. require some degree of body balance. b and c a and c
a and c
Shooting or sharp pain while exercising is a sign that you are overweight. a problem. You should not be in pain. completely normal. It should be ignored. required. "No pain, no gain."
a problem. You should not be in pain.
Eating good food is important for good health. improved mood. better brain function. people of all ages. all of the above
all of the above
Maintaining a healthy weight tends to be much easier when you are stressed because stress suppresses appetite. are a natural endomorph. live within a culture obsessed with beauty. have a genuine respect for your body.
have a genuine respect for your body.
The nutrient most needed for survival is vitamins. fat. water. carbohydrate. protein.
water
Because our bodies produce heat when we exercise, we are less prone to cardiovascular disease. we need to keep our bodies hydrated. we lose weight faster. we need to exercise when the weather is cold.
we need to keep our bodies hydrated.
You should consult your physician before taking the PAR-Q if you are over 40. you are overweight. you are over 40 and sedentary. you are over 40, sedentary, and overweight.
you are over 40 and sedentary
Which of these is the best source of lipids? Whole Wheat Beans Broccoli Olive Oil
Olive Oil
Muscular strength and endurance greatly enriches your life by providing opportunities that may only be available to those who can meet the physical demands required by them. making it easier to effectively accomplish your day-to-day activities. improving your self-outlook due to your excellent functional fitness. positively impacting your whole self--spiritual, mental, emotional, and social included. All the above.
All of the above
Negative thoughts about yourself are detrimental to the health of your mind and body. These negative thoughts can come from life experiences and abuse. mistakes you have made. not meeting expectations set by yourself or others. All of the above
All of the above
Select all that apply. Wellness includes -optimal energy. -feelings of peace and harmony of being. -the desire and capacity to thrive. -health, fitness, and overall well-being.
All of the above
When trying to make a behavioral change, it is a good idea to break down what you need to do into reasonable step-by-step actions. Writing down the action you will take each day will deepen your resolve to take that action. will add to your ability to take the next step. will add to your confidence in accomplishing your goal. All of the above
All of the above
Which of these can be used by the body to produce energy? Glucose Carbohydrates Lipids (Fat) All of the above
All of the above
You have achievement self-esteem if you like yourself only if you do better than others. your body weight affects how you feel about yourself. you think some people are less important than you are. other people can make you not like yourself. all of the above
All of the above
A result of practicing psychological flexibility is reducing depressive symptoms. a greater satisfaction with life. reducing anxiety symptoms. All the above
All the above
All of the following are major considerations when individualizing your own strength-training program EXCEPT the goals you want to accomplish through the program. your current level of functioning. how much resistance exercise experience you have. All the above are factors to consider.
All the above are factors to consider.
A benefit of flexibility training discussed in the text is decreased myoglobin. an increased body awareness. an elevated blood pressure. All the above
An increased awareness
Dynamic flexibility helps to maintain cartilage in the joints. better posture more oxygen in the lungs. more attention to the muscles. ligament soreness.
Better posture
How do we measure the energy content in food? Carbohydrates Calories Leptin Protein
Calories
Which of these are correlated with obesity? Cancer Type 2 diabetes Heart disease Appendicitis
Cancer Type 2 Diabetes Heart Disease
Determinism is a belief that people do not want to change. people determine everything. change is not possible people want to change. people are highly motivated.
Change is not possible
Considering the reasons for making a change, and considering what would keep you from deciding to make a change, are goals of which Transtheoretical Model stage? Precontemplation stage Contemplation stage Preparation stage Action stage
Contemplation Stage
Which of the following is NOT a function of skeletal muscle? Contract the heart to pump blood Maintain posture Move individual body parts Locomotion
Contract the Heart to pump blood
Functional fitness helps correct dysfunction by receiving orthopedic surgery. doing weight training. exercising the cardiorespiratory system. participating in a sport. creating a solid foundation.
Creating a solid foundation
Muscles burn calories and help maintain normal body weight during exercise. during and after exercise. during digestion. All of the above None of the above
During and after exercise
What three physical skills, when combined, allow a person to move, run, jump, etc.? Balance, cardiorespiratory fitness, and mental health Flexibility, healthy eating, and regular doctor's visits Flexibility, strength, and cardiorespiratory fitness Study, strength, and mental health
Flexibility, strength, and cardiorespiratory fitness
What are some health-related benefits that come from regularly stretching? Healing preexisting heart problems. Strength gain and reduction of stress. Freedom of movement, higher quality of life, and reductions in stress. Weight loss and freedom of movement.
Freedom of movement, higher quality of life, and reductions in stress.
Proprioception is information that comes from playing sports. from a partner. from within the body. accidents. from too much neuromuscular control.
From within the body
What is the best way to give your body energy? Stimulants and energy drinks Battery power Functional fitness Coffee
Functional fitness
How can you minimize risk in exercise participation? Exercise more if you have a preexisting heart condition; this allows your body to strengthen and heal itself faster. Ask your doctor to prescribe water pills for your blood pressure. Get a pre-participation screening. There is no risk associated with exercise participation.
Get a pre-participation screening.
How is your brain affected by soft drinks and other foods with simple sugars or artificial sweeteners? They trick your brain into thinking that you're fasting, so your body goes into starvation mode. It develops a lipid (fat) layer within the brain that slows thinking processes. Ghrelin continues to be produced, despite the high level of calories being consumed, which causes people to consume more calories than needed. They increase the flow of glucose, which makes the brain more alert.
Ghrelin continues to be produced, despite the high level of calories being consumed, which causes people to consume more calories than needed.
What is the Principle of Progression? Continuing to overload your body before you get to comfortable with the current frequency, intensity, and duration of the current overload. Constantly doing low-intensity activities. Gradually increasing resistance or repetitions helps your body continue to strengthen. Moving from place to place while exercising allows the mind to develop as well.
Gradually increasing resistance or repetitions helps your body continue to strengthen.
Basic wellness based on the wellness wheel includes which of the following features? Select all the apply. eating a healthy serving of fruits and vegetables,regularly visiting the doctor for check-ups having a physically active lifestyle,serving others volunteering at a local community center,getting adequate sleep every night learning and cultivating intellectual curiosity,establishing healthy relationships enjoying fulfilling work,creating a healthy environment journaling your day to day activities,comparing yourself to others achieving proper nutrition and maintaining a healthy weight,having a meaningful life purpose not eating out,getting good grades in school
Having a physically active lifestyle, serving others learning and cultivating intellectual curiosity,establishing healthy relationships enjoying fulfilling work,creating a healthy environment achieving proper nutrition and maintaining a healthy weight, having a meaningful life purpose
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 one in two. one in three. one in four. one in five. one in six
One in three
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 has a healthy understanding of himself that will help motivate him to build muscles. He has recognition and acceptance of who he is, causing body shame. His physical health is negatively affecting his mental health. He is objectifying his own body, which may lead to body shame and unhealthy behaviors.
He is objectifying his own body, which may lead to body shame and unhealthy behaviors.
What are the dangers of exercising in cold conditions? Hypothermia and frostbite Muscle cramping Sweating too much, resulting in heat stroke Not sweating enough to facilitate cardiorespiratory fitness
Hypothermia and frostbite
Our bodies need a balance of both intermittent and interval training. What is the difference between the two? Intermittent training is harder; interval training is easier. Intermittent training is healthier, but interval training is more fun. Intermittent training involves breaking up exercise time into smaller amounts throughout the day; interval training involves varying the intensity of exercise. Intermittent training involves varying the intensity of exercise; interval training involves breaking up exercise time into smaller amounts throughout the day.
Intermittent training involves breaking up exercise time into smaller amounts throughout the day; interval training involves varying the intensity of exercise.
How does dieting by strict calorie restriction actually contribute to weight gain? It causes the body to become endomorphic. It causes us to be sedentary and stop exercising. It causes us negative stress about our body type and emotional eating. It causes the body to respond by slowing metabolism and burning muscle mass for energy.
It causes the body to respond by slowing metabolism and burning muscle mass for energy.
Being physically active does all of the following EXCEPT: It increases your risk of heart disease. It helps individuals be more positive and happy. It helps individuals overcome minor depression. It helps create new brain cells which improves learning abilities and memory.
It increases your risk of heart disease
Which of the following statements is NOT true about changing our behavior? Change is a process, not a single event. It is common to love and accept every aspect of yourself, mind and body. As we adjust our attitudes, changes take place even at the cellular level. It takes time and energy to establish new behavioral habits and attitudes.
It is common to love and accept every aspect of yourself, mind and body
When you try to obtain worth by comparing yourself to others it is very difficult to approach behavioral change in a healthy manner. you will usually be pleased with what you find. you are being true to your innate value.
It is very difficult to approach behavioral change in a healthy manner
What does ghrelin do? It prevents the stomach from keeping food down. It stimulates the body to burn more calories. It sends a hunger signal to the brain. It causes sleeping difficulties.
It sends a hunger signal to the brain.
What does leptin do? It slows metabolism. It sends a satiated (full) signal to the brain. It causes type 2 diabetes. It fuels the brain with glucose.
It sends a satiated (full) signal to the brain.
In what ways is the LPAM different from the EPM? LPAM was created by the CDC while EPM was created by the American College of Sports Medicine. LPAM is focused on producing skill and performance benefits; EPM is focused on producing health benefits. Only the names are different; they are the same model. LPAM is focused on producing health benefits; EPM is focused on producing skill and performance benefits.
LPAM is focused on producing health benefits; EPM is focused on producing skill and performance benefits.
Which of the following is NOT an environmental concern related to wellness? Disease related to secondhand smoke Lack of exercise Lack of parks and recreational facilities Limited access to clean water
Lack of exercise
Which of these nutrients stores the most energy? Protein Fiber Vitamins and Minerals Lipids Carbohydrates
Lipids
The shift of a person's attention from his/her successful changes to others who would like to similarly make a change is descriptive of which Transtheoretical Model stage? Contemplation stage Outreach stage Action stage Maintenance stage
Maintenance stage
What happens to one's muscles without regular stimulation? A painful buildup of lactic acid occurs. Muscles become stronger because they have a chance to regenerate. Muscles become inactive and the neuromuscular pathway forgets how to stimulate muscles. Your muscles start the process of hypertrophy.
Muscles become inactive and the neuromuscular pathway forgets how to stimulate muscles.
What happens to one's muscles without regular stimulation? Your muscles start the process of hypertrophy. Muscles become stronger because they have a chance to regenerate. A painful buildup of lactic acid occurs. Muscles become inactive and the neuromuscular pathway forgets how to stimulate muscles.
Muscles become inactive and the neuromuscular pathway forgets how to stimulate muscles.
Tight muscles increase the risk of musculoskeletal injury. becoming too strong. losing eyesight. losing lung capacity. rejection by others.
Musculoskeletal injury
Which of the following are safety guidelines when participating in a strength-training program? Select all that apply. Never train alone. Lift when injured; the activity will help the muscle or tissue recover more quickly. Be competitive with the weight you're lifting compared to those around you. Inspect equipment before use and ensure you know to properly handle it.
Never train alone Inspect equipment before use and ensure you know to properly handle it.
All of the following are nutrients consumers are advised to get adequate amounts of, EXCEPT calcium. vitamin A. iron. vitamin C. dietary fiber. None of the above (meaning consumers should get enough of ALL of these nutrients)
None of the Above
Which statement is FALSE? Individuals with a growth mindset see success as a part of growing and learning, rather than something that makes them better than others. perceive failure as not fulfilling their potential or failing to act. seek challenges and learning so they can stretch and grow. have a more realistic estimation of their abilities because behavior is distinct from self worth. None of the above
None of the Above
Value and worth are determined by an individual's behavior. happiness. success. None of the above
None of the Above (Since they are human beings)
Changing to living a healthy lifestyle is facilitated by a fixed mindset. the most difficult change to make. dependent on determinism. dependent on how others are living. None of the above
None of the above
Which of the following statements regarding self-acceptance self-esteem is FALSE? Once you acknowledge your inborn worth, self-esteem basically becomes a non-issue in your life because you know any failure you experience derives from your behavior, not your lack of worth. Self-acceptance self-esteem is healthy because it allows you to deal with behavioral failures, without questioning your inherent worth. Trying to earn or acquire worth is exhausting because it requires a lot of thought, energy, and constant comparison. None of the above
None of the above
Your friend Brandon is an alcoholic, but every time you try to convince him to stop drinking, he refuses to listen to you and claims he doesn't have an addiction. According to the Transtheoretical Model, which stage of change is Brandon in? Precontemplation stage Contemplation stage Refusal stage Preparation stage
Precontemplation State
What kind of stretching usually involves a partner? Dynamic stretching Proprioceptive neuromuscular facilitation (PNF) None, stretching is always done individually Any kind of stretching
Proprioceptive neuromuscular facilitation (PNF)
Which of these nutrients is the main component of bone and muscle? Lipids Vitamins and Minerals Fiber Carbohydrates Protein
Protein
Which of these is the best source of fiber? Olive Oil Chicken Quinoa Milk
Quinoa
Which of the following statements is true in relation to wellness? One thing that will help you achieve wellness is filling your day with as many activities and tasks as possible. Sometimes you can't enjoy wellness because another person or event forced you to make a choice that detracted from your happiness or well-being. Some people will only be able to achieve certain aspects of wellness, but never a complete state of healthy well-being. Regardless of your inborn talents or abilities, you can achieve wellness if you desire it and are willing to work for it.
Regardless of your inborn talents or abilities, you can achieve wellness if you desire it and are willing to work for it.
The behavior and the value of each individual can be kept distinct from each other. This is best accomplished by having high self-esteem. low self-esteem. achievement self-esteem. any kind of self-esteem. self-acceptance self-esteem.
Self-acceptance self-esteem
What is dynamic stretching? There is no such thing as "dynamic stretching." It is identical to static stretching, except it is performed rapidly. Rapid bouncing-type limb movements through a full range of motion Slower and more controlled limb movements through a full range of motion
Slower and more controlled limb movements through a full range of motion
All of the following are significant ways you can protect yourself from weather related risks while exercising EXCEPT using common sense. wearing appropriate clothing for the weather. staying hydrated. avoiding extreme conditions. snacking while you exercise. All the above.
Snacking while you exercise
What is the ACSM's recommended overload? Beginning some workouts without a warmup to increase the overload effect Lightly exercising until the muscles and tendons in that region are tight There isn't one; overload should be avoided in order to decrease the risk of damaging muscles. Stretching to the point of mild discomfort
Stretching to the point of mild discomfort
Functional fitness improves real-life movements by focusing mainly on muscle endurance. teaching lifetime sports skills. focusing mainly on muscle bulk. strengthening muscles by isolating a muscle. teaching muscles to work together.
Teaching muscles to work together
If you are performing an exercise which contracts your quadriceps to extend your leg, your hamstrings are acting as a stabilizer. the antagonist. the agonist. an amplifier.
The antagonist
What does it mean if you fail one of the four self-assessment tests? You will fail the course. You should seek immediate medical attention. You are going to die. The failed test is an area that needs work.
The failed test is an area that needs work.
What is neurogenesis? The process of developing new neurons The science of brainpower and physical exercise Brainpower A new genre of workout music
The process of developing new neurons
What is the problem with "quick fixes" for bodily dysfunction? The symptoms are being addressed but not the underlying cause. You don't need to fix dysfunction; the human body will heal itself and "quick fixes" get in the way. There are no "quick fixes" for bodily dysfunction. The underlying cause is being addressed but not the symptoms.
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 muscles were too tired. Their range of motion was constricted, isolating one group of muscles at a time. They didn't isolate a specific muscle group enough. The box was too heavy.
Their range of motion was constricted, isolating one group of muscles at a time.
What is the rule by which companies may label a product as fat free? There must be 0 grams of fat per serving. There must be less than or equal to .5 grams of fat per serving. There must be anywhere between 0 and 1 gram of fat per serving. There must be less than or equal to 1 gram of fat per serving.
There must be less than or equal to .5 grams of fat per serving
Wise goal setting includes stating goals generally and avoiding specifics. not giving yourself rewards. accomplishing goals quickly. thinking big. all of the above
Thinking big
What did Blair discover in 1989? Genetic chronic diseases cannot be avoided by any amount of exercise. There was a cure to cardiovascular disease. Those who exercise have fewer chances of premature death, even if they have the genetic tendency for chronic diseases. Exercise can make you into Superman.
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? Every day for 10 minutes Three times per week; five to seven days is recommended Five days per week; seven days is recommended Once per week; seven days a week is recommended
Three times per week; five to seven days is recommended
In order to set SMARTER goals what should your goals be? Select all that apply. Unwavering Resourceful Time-bound Specific Attainable Minimal
Time-bound Specific Attainable
Exercise does not cause a cardiac event unless there is an underlying heart disease. True False
True
Feeling happy or confident may have a positive effect on your immune system's ability to defend against disease and sickness. -True -False
True
It is okay to start off your resistance-training program using weight machines instead of free weights. True False
True
Maintaining the achievement/conditional self-esteem perspective throughout life can hurt your relationships and cause serious stress-related health problems. True False
True
People who are cheerful, are energetic, and display positive moods are more apt to be physically healthy. True False
True
The PAR-Q requires your gender to estimate your VO2 max. True False
True
Thoughts and feelings affect how the cells function -True -False
True
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 False
True
Your emotions, relationships, and confidence are affected by functional fitness. True False
True
Which of these nutrients facilitate chemical processes in the body? Vitamins and Minerals Fiber Carbohydrates Lipids Protein
Vitamins and Minerals
Self-esteem is a feeling we have about ourselves and means that we esteem ourselves. we are confident. we think we are good-looking. we choose our attitudes about our value. we are talented.
We choose our attitudes about our value
Which statement is true regarding action and self-esteem? In order to be successful in life, we must recognize that nobody has innate value. We create our worth. We must acknowledge and embrace our inborn worth.
We must acknowledge and embrace our inborn worth
Which energy system would be activated by playing a soccer game? anaerobic energy system immediate energy system aerobic energy system
aerobic energy system
Functional fitness also develops your _______. ability to learn, think, and communicate thoughts. singing voice. breathing.
ability to learn, think, and communicate thoughts
A pedometer reading of 10,000-14,000 steps a day is considered moderately active. low active. active. inactive. very active.
active
Psychological flexibility involves a range of human abilities including not being able to change a behavior. getting to do everything. adapting to the demands of different situations. maintaining a commitment to form values. learning how to procrastinate.
adapting to the demands of different situations.
A form of supplementation that helps build strength are metabolic steroids. muscarinic steroids. anabolic steroids. All the above.
anabolic steroids
Which energy system would be activated by 45 minutes of Pilates or Zumba? immediate energy system anaerobic energy system aerobic energy system
anaerobic energy system
Which energy system would be activated by swimming 50 yards? aerobic energy system immediate energy system anaerobic energy system
anaerobic energy system
Select all that apply. While exercising, the body is typically divided into six regions in order to effectively categorize muscle groups and their exercises. The six regions are arms glutes chest shoulders neck legs core back
arms chest shoulders legs core back
A healthy approach to improving cardiorespiratory wellness includes awareness of the effects of hot and humid conditions. running or jogging rather than just walking. wearing clothes to make you sweat off weight. pushing yourself as hard as you can.
awareness of the effects of hot and humid conditions.
A joint should always feel uncomfortable. be stretched to the point of pain but not snapping. be stretched to mild discomfort but not pain. feel loose without stretching.
be stretched to mild discomfort but not pain.
Objectification of the body can lead to body shame and revulsion. motivation to be healthier. None of the above
body shame and revulsion.
Which of the following are considered tissues and structures involved in joint mobility? Select all that apply. blood bones joint capsules fascia muscles skin internal organs ligaments
bones joint capsules muscles ligaments, SKIN, fascia
A basic guideline for breathing properly while lifting includes breathing out during the eccentric phase and breathing in during the concentric phase. breathing in during the eccentric phase and breathing out during the concentric phase. breathing in during the eccentric phase and holding your breath during the concentric phase. holding your breath throughout the lift. holding your breath during the eccentric phase and breathing out during the concentric phase.
breathing in during the eccentric phase and breathing out during the concentric phase.
Choose the answer which best completes both statements. Protein mainly functions to ____________, but it can also serve as ____________. build tissue; fat storage provide the body with energy; tissue-building material store energy; tissue-building material build tissue; an energy source
build tissue; an energy source
You can estimate your current cardiorespiratory fitness level by counting how many breaths you take per minute. only by taking a treadmill stress test. by measuring how quickly you can walk/jog/run a given distance. by assessing how much weight you can move.
by measuring how quickly you can walk/jog/run a given distance.
Three types of muscle tissue in the body include cardiac, pulmonary, and skeletal. cardiac, smooth, and skeletal. cardiac, digestive, and skeletal. cardiac, skeletal, and postural.
cardiac, smooth, and skeletal.
.VO2 max is a good predictor of cardiorespiratory fitness. heart disease. type II diabetes. mental toughness.
cardiorespiratory fitness
The leading cause of death in the United States is cancer. cardiovascular disease. accidents. pneumonia.
cardiovascular disease
A waist circumference of 38 inches for a woman and 40 inches for a man is considered high risk for the woman, but not for the man. considered low risk for the woman but high risk for the man. considered high risk for the woman and the man. considered low risk for the woman and for the man.
considered high risk for the woman, but not for the man.
If you have any previous or current injuries, before beginning an exercise program you should consult with a medical professional. take painkillers. try strenuous exercise to see how well your body has healed. try yoga in order to allow the injuries to heal.
consult with a medical professional.
Muscular endurance is the ability of a muscle or muscle group to keep the body in line. maintain stability. produce force. contract repeatedly over time.
contract repeatedly over time
Functional fitness can help you avoid chicken pox. school. depressive symptoms. muscle gain
depressive symptoms
Two types of flexibility are dynamic and hyper flexibility. dynamic and psychological flexibility. static and muscular flexibility. muscular and strength flexibility. none of the above.
dynamic and psychological flexibility
When you are ready to eat, your motivation should be getting as much food as you can. eating what your friends eat. eating quickly so you don't waste time. getting nutrients into your body. eating to fill your stomach.
getting nutrients into your body.
When a muscle lengthens during a contraction against resistance, it is called a strict form. atrophy. concentric contraction. eccentric contraction.
eccentric contraction
The more fit you are, the more anaerobic exercise you need. efficiently you burn fat reserves. difficult it is to burn fat. immediate energy you have.
efficiently you burn fat reserves
Self-acceptance self-esteem is embracing your inherent value. embracing your earned value. accepting that everyone's self-esteem is different. based on certain achievements.
embracing your inherent value
A focus on functional fitness helps you focus on your _______ health. Select all that apply. artistic academic emotional social sedentary spiritual physical mental religious
emotional social spiritual physical mental
Wellness activities should be enjoyable. boring. expensive. difficult. ineffective.
enjoyable
Nutrients that the body is unable to produce on its own are called carbohydrates. deficient. essential. amino acids.
essential
Choose the answer which best completes both statements. Glucose which is not used immediately for energy is stored as ___________; if this storage becomes full, the glucose is converted into ___________. glycogen; protein glycogen; fat protein; fat fat; glycogen
glycogen; fat
The principle of progression applied to flexibility means that everyone should be able to sit with legs extended and reach beyond their toes. everyone needs to become as flexible as possible. everyone should ease into flexibility exercises and do some every day. everyone should bounce and stretch as far as possible.
everyone should ease into flexibility exercises and do some every day.
Intrinsic motivation is most effective when changing behavior because it is easier to have. extrinsic motivation rarely results in lasting change. you see results quickly. you want to please the people around you, so you work harder.
extrinsic motivation rarely results in lasting changes
Select all that apply. Many American diets are too high in dietary fiber fat cholesterol sugar sodium protein calcium
fat cholesterol sugar sodium
The ability to move a joint through its full range of motion is called ligament flexibility. dynamic flexibility. flexibility. functional flexibility.
flexibility
The relationship between flexibility and muscle strength means that flexibility is most effective when muscles are strong. muscles cannot be strong if they are flexible. muscles cannot be flexible if they are strong. maintaining muscle strength limits dynamic flexibility.
flexibility is most effective when muscles are strong.
Key elements of functional fitness include _______. Select all that apply. losing weight flexibility of muscles and joints hydration cardiorespiratory endurance muscle strength and endurance dieting
flexibility of muscles and joints cariorespiratory endurance muscle strength and endurance
Stressors release hormones that slow down digestion, resulting in food not being digested. food stagnating and sending toxins into the bloodstream. food staying in the thoracic cavity too long. decreased appetite. decreased energy.
food stagnating and sending toxins into the bloodstream.
The Exercise Prescription Model (EPM) is a guideline for frequency, intensity, time, and type of cardiorespiratory exercise. American adults. FITT individuals. cardiorespiratory exercise for children.
frequency, intensity, time, and type of cardiorespiratory exercise.
Living free from pain is a key contribution of marathon running. functional fitness. sports skills. cardiorespiratory exercise. strength training.
functional fitness
Which of the following best completes the statement? When creating or participating in an exercise program, it is important to keep a _____________ mindset in order to ___________________. functional fitness; decrease chance of injury and improve daily living flexibility; become stronger and faster weight gain; become stronger resistance training; improve your appearance
functional fitness; decrease chance of injury and improve daily living
The mindset most conducive to healthy living is none of the above a sedentary mindset. an intelligent mindset. a fixed mindset. a growth mindset.
growth mindset
Having a healthy understanding of self promotes body positivity, which leads to healthier behaviors. narcissistic behaviors. eating disorders. weight gain.
healthier behaviors
.The cardiorespiratory system is made up of the blood vessels and alveoli. the heart and respiratory system. lungs and heart. heart, lungs, and blood vessels.
heart, lungs, and blood vessels
Select all that apply. Which of the following are possible side effects of taking creatine supplementation? increased facial hair on women higher susceptibility to muscle injury increased risk of heart failure and stroke legal consequences upset stomach ability to train harder
higher susceptibility to muscle injury upset stomach ability to train harder
Physical, social, mental, and emotional aspects are dimensions of -psychology. -human beings. -literature. -spirituality. -all of the above
human beings
Testosterone has the greatest natural impact on building muscle atrophy. endurance. hypertrophy. none of the above
hypertrophy
Which energy system would be activated by jumping off a diving board? aerobic energy system immediate energy system anaerobic energy system
immediate energy system
Which energy system would be activated by jumping onto your bed? immediate energy system aerobic energy system anaerobic energy system
immediate energy system
Health benefits of being flexible include increased stress. increased risk of chronic disease. improved posture and reduced risk of injury. improved endurance.
improved posture and reduced risk of injury
Which of the following is the main factor contributing to lack of flexibility? gender illness age race age and gender inactivity
inactivity
Which of the following are the three leading causes of preventable premature death in North America? inactivity, poor diet, and tobacco use. obesity, coronary heart disease, and car accidents illegal drug use, inactivity, and exhaustion. anabolic steroid misuse, poor diet, and accidental gun misfires
inactivity, poor diet, and tobacco use.
Select all that apply. There are many side effects of taking anabolic steroids that were discussed in the text. For women, some of these may include increased susceptibility to seasonal illness. increased strength. increased breast size. a lowering of the voice. increased facial hair.
increased strength a lowering of the voice increased facial hair
Thinking we achieve or earn our worth often establishes a worldview of individuality and uniqueness. friendly competition. teamwork and unity. inferiority and superiority.
inferiority and superiority.
A growth mindset is a lot like achievement self-esteem. is a way to give support to ourselves. is not a choice, you either have it or you don't. will solve all of your problems.
is a way to give support to ourselves
Blood doping or inappropriate use of the hormone erythropoietin is dangerous because it stimulates muscle atrophy. it increasing the strain on the heart. it can cause the blood to thin. it can cause cardiac arrest.
it increasing the strain on the heart.
The overload principle means that it is good to stress the cardiorespiratory system. you should carry weights when you jog or walk. being overweight keeps you from being active. weight training is the best way to increase cardiorespiratory endurance.
it is good to stress the cardiorespiratory system.
Blood doping is different than creatine and steroid use because it does not improve performance. it typically yields the greatest results in endurance athletes. it is legal. it is not dangerous.
it typically yields the greatest results in endurance athletes.
A fairly sedentary lifestyle can cause your body to become too strong. lack correct movement patterns as your body compensates for weakness. be unable to become fit. have an addiction to french fries.
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 overeating. lack of sleep. fasting. exercise.
lack of sleep
Choose the answer which best completes both statements. Obese people have high levels of the hormone ____________. This is because _________________________________. ghrelin and leptin; the increased body mass requires higher production of all hormones ghrelin; the body has become resistant to this hormone leptin; the body has become resistant to this hormone leptin; they usually eat more so they are full more often
leptin; the body has become resistant to this hormone
The amount of exercise needed to maintain muscular fitness gain is less than the amount it took to achieve the gain. equal to the amount it took to achieve the gain. more than the amount it took to achieve the gain. none, because no exercise is needed to maintain muscular fitness gain.
less than the amount it took to achieve the gain
Today, about 80% of illnesses in America are caused by infections. bacteria. poverty. accidents. lifestyle choices.
life style choices
Nutrients are substances that contribute to growth and are necessary to maintain BDD. maintain age. ignore weight. maintain life. maintain good intentions.
maintain life
Millions of adults suffer from low back pain. Specific flexibility exercises may reduce strength and cause further back pain. may lessen some pain, but surgery is the best choice. may correct and prevent back pain. may allow you to cope with back pain but never eliminate it.
may correct and prevent back pain
What has the Surgeon General declared as fundamental to overall health? Mental health Emotional health Physical health Eating healthily
mental health
Functional fitness typifies _____________ because you are working with your whole self to do the exercises: the mind coordinates movements, posture allows for proper handling of weights, muscles contract to overcome resistance, etc. differential training resistance training circumlocution mind-body wellness
mind-body wellness.
Muscular fitness helps you maintain weight because muscle weighs less than fat. you're less hungry when you work out. muscle mass burns more calories than fatty tissue, even when the body is at rest. All of the above
muscle mass burns more calories than fatty tissue, even when the body is at rest.
Body tissue that can produce force is called tendon. muscle. nerve. cartilage.
muscle.
Achievement self-esteem is based on the belief that you must be better than your friends. must be the best. must do something to be of value. must be able to declined attention.
must do something to be of value
The number of calories listed on the nutrition facts of a food product pertains to one gram of the food contents. one serving. two servings. the whole contents of the package.
one serving
The body, mind, and emotions function as dictated by the cells. one whole unit. an assembly line. separate entities. none of the above
one whole unit
Cardiorespiratory fitness contributes to only development of the heart and lungs. athletic performance mainly. overall well-being. physical fitness.
overall well-being
Functional fitness is proper muscular strength and endurance designed to perform daily activities. make you buff. win gold medals. make you as strong as possible. none of the above
perform daily activities
Difficulty with balance is often a sign of poor alignment and posture. needing a nap. head trauma. an ankle sprain.
poor alignment and posture.
Good posture is balance of the left shoulder and left leg. balance of the left and right hips. proper alignment of the head and hands. proper alignment that feels stiff. proper alignment of the musculoskeletal system.
proper alignment of the musculoskeletal system.
Being unable or unwilling to change behaviors in order to live pain free is an example of poor mental health. a "quick fix." dysfunction. psychological inflexibility.
psychological inflexibility
Boys are only naturally stronger than girls because of size of muscle fibers. size of hands. ligaments. tendons. none of the above
size of muscle fibers
Choose the answer which best fits the following statement. Obesity can affect non-physical dimensions of your life. Ways this might occur include increased psychological stress and increased price of medical insurance. potential job loss, social compassion, and a happier attitude towards life. more job opportunities, healthier self-perception, and less medical insurance coverage. social discrimination, loss of medical insurance coverage, and stress.
social discrimination, loss of medical insurance coverage, and stress.
Which characteristic does NOT fit well in the following statement? As I am making a change in my life, I should be _______ with myself.
strict
Resting metabolic rate is defined as the minimum amount of energy your body needs to continue functioning at rest. how much energy your body uses to fall asleep. how much energy your body needs to perform strenuous exercise. how many calories you burn when you are catching your breath during a workout.
the minimum amount of energy your body needs to continue functioning at rest.
Select all that apply. When reading and understanding food labels, it is a good idea to look at the serving size. where the product was distributed. the servings per container. the first facts and ingredients listed.
the serving size the servings per container the first facts and ingredients listed
Ballistic stretching is not generally recommended because there is too great a chance for injury. it requires great skill. it causes you to become too flexible. it is too difficult to do.
there is too great a chance for injury.
Proteins, fats, carbohydrates, and water are classified as macronutrients because they are major nutrients. they are needed by the body every day. they are needed by the body in large amounts. they are more important than micronutrients. they exist as large molecules.
they are needed by the body in large amounts
All of the following are reasons to never use anabolic steroids EXCEPT 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. they often cause a decreased sensitivity to emotions such as aggressiveness and anger. All the above are reasons to avoid using anabolic steroids.
they often cause a decreased sensitivity to emotions such as aggressiveness and anger.
Animal proteins are considered high-quality proteins because they provide high-quality fats. they are high in cholesterol. they provide essential amino acids. they are low in essential amino acids. they are incomplete proteins.
they provide essential amino acids.
The main purpose of the cooldown period is to create a state of hypotension. to increase body temperature and heart rate. to stretch after the more active part of the warmup. to reduce heart rate and lower body temperature.
to reduce heart rate and lower body temperature.
Skeletal muscle differs from cardiac and smooth muscle because it is involuntary and voluntary. only found around the blood vessels. found in the heart, blood vessels, and internal organs. voluntary.
voluntary
If your family has a history of a chronic disease, you can often avoid it with a healthy lifestyle. may not want to get insurance. may be able to transfer to another family. may also want this disease. can expect to get it.
you can often avoid it with a healthy lifestyle.
Functional fitness uses free weights so that while you are moving weights you can be flexible. you can strive to balance yourself. you can stand up straight. you can lift as much as possible. All of the above
you can strive to balance yourself.
There are many sources that can influence your attitudes toward yourself. Some of the main sources discussed in the reading are your personal history, your grades, your hobbies, and how much sleep you get. what you like to eat, how many siblings you have, and how many dates you go on. how others treat you, where you work, and how many languages you speak. your personal history, your family, how others treat you, and what others say about you.
your personal history, your family, how others treat you, and what others say about you.