Fitness Final

How much weight loss is recommended per week? Select one: a. as much as possible b. 5 to 10 pounds (~2-5 kg) c. 15 to 20 pounds (~7-10 kg) d. 1 to 2 pounds (~0.5-1 kg)

1 to 2 pounds (~0.5-1 kg)

For static stretching in adults, hold each stretch between ___ and ___ seconds, repeating until a total of ____ flexibility exercises have been done for each joint. Select one: a. 10 to 30; 60 b. 30 to 60; 120 c. None of these d. 5 to 10; 30

10 to 30; 60

What is the minimum number of calories per week that should be expended in physical activity? Select one: a. 500 b. 1500 c. 1000 d. 3500

1000

How many minutes per week of moderate-intensity activity are recommended to provide adults with significant health benefits Select one: a. 30 b. 150 c. 100 d. 420

150

What would be the estimated maximal heart rate for a 40-year-old? Select one: a. 140 beats per minute b. 200 beats per minute c. 180 beats per minute d. 160 beats per minute

180 beats per minute

Moderate alcohol consumption may lower heart disease risk. Moderate consumption is considered ___ drinks per day for women and ____ drinks per day for men. Select one: a. 0; 1 b. 1; 1 to 2 c. 1 to 2; 2 to 3 d. 2 to 3; 3 to 4

1; 1 to 2

How many days per week of resistance training are recommended for a muscular fitness program? Select one: a. 7 b. 5 or 6 c. 2 or 3 d. 0 or 1

2 or 3

What body mass index (BMI) is considered overweight? Select one: a. below 20 percent b. 30 percent or higher c. 25 to 29.9 percent d. 20 to 24.9 percent

20 to 24.9 percent

To maintain body weight after weight loss, how many minutes per week of physical activity are recommended? Select one: a. 100-150 minutes b. 50-100 minutes c. physical activity not recommended d. 200-300 minutes

200-300 minutes

How many days per week of aerobic exercise are recommended? Select one: a. 1 or 2 b. 7 days per week c. 2 or 3 d. 3 to 5

3 to 5

At a minimum, how many hours are recommended between training sessions for a given muscle group? Select one: a. 60 b. 48 c. 24 d. 12

48

On a scale of 0 to 10 (0 is at rest and 10 is your highest possible level of effort), what is considered moderate-intensity exercise? Select one: a. 3 to 4 b. 2 to 3 c. 7 to 8 d. 5 to 6

5 to 6

Which age group is the LEAST active in aerobic activity, resistance training, and leisure-time activity? Select one: a. 45- to 64-year-olds b. 25- to 44-year-olds c. 65-year-olds and older d. 18- to 24-year-olds

65-year-olds and older

How many repetitions are recommended for adults when resistance training? Select one: a. 15 to 20 b. 8 to 12 c. 5 to 8 d. 20 or more

8 to 12

How would you describe the general trend over the past decade or so regarding the percentage of Americans who engage in aerobic exercise and resistance training? Select one: a. Activity levels peaked in 2000 but now are dropping b. Activity levels are steadily increasing. c. Activity levels have not changed significantly over time d. Activity levels have declined steadily and are now at an all-time low

Activity levels have not changed significantly over time

How many days per week of flexibility exercises (i.e., stretching) are recommended? Select one: a. None of these are recommended b. At least 2 to 3 days per week are recommended. c. Stretching is more for athletes than for use in a general fitness program d. One day a week is recommended

At least 2 to 3 days per week are recommended.

A reduction in muscle fiber size: A: Hypertrophy B: Atrophy C: Muscle strength D: Eccentric E: Concentric F: Muscle endurance

Atrophy

Which of the following is NOT a recommended behavioral strategy to promote physical activity? Select one: a. Use cues to promote activity b. Avoid goal setting, which can be discouraging. c. Recruit social support d. Use positive reinforcement.

Avoid goal setting, which can be discouraging.

Which of the following would be considered hypertensive? Select one: a. Neither SBP of 150 or DBP of 100 b. Both SBP of 150 and DBP of 100 c. diastolic blood pressure of 100 d. systolic blood pressure of 150

Both SBP of 150 and DBP of 100

What is the Overload Principle?

Cardiovascular and muscular systems of the body must be stressed by increasing intensity or duration

A type of muscle action that occurs when the muscle shortens: A: Hypertrophy B: Atrophy C: Muscle strength D: Eccentric E: Concentric F: Muscle endurance

Concentric

Which of the following is NOT beneficial to improving sleep? Select one: a. Exercise daily. b. Turn off electronics before bed. c. Consume some alcohol prior to bedtime to help promote relaxation d. Ensure bedroom conditions related to temperature and light are controlled

Consume some alcohol prior to bedtime to help promote relaxation

What would be the appropriate course of action related to exercise for a regular exerciser who has experienced chest pain and shortness of breath with mild exertion? Select one: a. None of these is an appropriate course of action b. Continue with the current exercise program c. Discontinue exercise and seek medical clearance d. Consider progressing the exercise program

Discontinue exercise and seek medical clearance

A type of muscle action that occurs when the muscle lengthens: A: Hypertrophy B: Atrophy C: Muscle strength D: Eccentric E: Concentric F: Muscle endurance

Eccentric

What is the Principle of Specificity of Exercise?

Exercise training effect is specific to these muscles involved in the activity

A cool-down is typically considered optional for those at a higher fitness level. Select one: True False

False

A warm-up is unnecessary prior to a resistance training session Select one: True False

False

As your aerobic fitness improves, your heart rate will be higher when doing the same activity as when you were less aerobically fit. Select one: True False

False

Carbohydrates are the most energy-dense macronutrient (most calories per gram). Select one: True False

False

Declines in muscle mass begin around age 20, and the decline slows after age 65 Select one: True False

False

Eustress is a negative stress Select one: True False

False

Fruit juices are recommended over whole fruit to meet serving recommendations for fruit consumption within a heart-healthy diet. Select one: True False

False

Full benefits of antidepressant medications are typically realized within days of taking the medication. Select one: True False

False

High cholesterol is referred to as the "silent killer." Select one: True False

False

Hold times of over one minute for static stretching are required in order to have any improvement in range of motion. Select one: True False

False

Hypertension can be cured by taking blood pressure medications Select one: True False

False

In cold weather, wearing one thick layer of clothing will provide the best option for adjusting body temperature. Select one: True False

False

In the U.S., activity increases and inactivity decreases with age during adulthood Select one: True False

False

Mastery experiences involve selecting activities that are currently beyond your capacity. Select one: True False

False

Muscular power is the maximum amount of force a muscle or muscle group can produce Select one: True False

False

Occupational satisfaction is not a dimension of wellness Select one: True False

False

Research has supported the contention that pre-exercise stretching prevents injury. Select one: True False

False

Saunas, steam baths and rubber suits can aid in fat loss Select one: True False

False

Stretching can reduce muscle soreness. Select one: True False

False

The thermic effect of food plays a major role in determining energy costs and thus is an important consideration in any diet plan. Select one: True False

False

To improve strength, plan for slow movements with at least 5 seconds for the lifting phase and at least 5 seconds for the lowering phase. Select one: True False

False

To lose fat, the best diet will restrict fat consumption to less than 15 percent of total calories. Select one: True False

False

When it comes to weight loss, physical activity level is more important that nutrition factors. Select one: True False

False

When you are experiencing a setback due to sickness, travel, or work responsibilities, it is best to jump back into the workout program at the level you were at when you stopped. Select one: True False

False

An enlargement in muscle fiber size: A: Hypertrophy B: Atrophy C: Muscle strength D: Eccentric E: Concentric F: Muscle endurance

Hypertrophy

The ability to repeat or maintain muscle contraction: A: Hypertrophy B: Atrophy C: Muscle strength D: Eccentric E: Concentric F: Muscle endurance

Muscle endurance

The ability to exert maximal force in a single effort: A: Hypertrophy B: Atrophy C: Muscle strength D: Eccentric E: Concentric F: Muscle endurance

Muscle strength

What is the Principle of Progression?

Overload is increased gradually over the course of the exercise program

What is the Principle of Recovery?

Periods between exercise sessions to allow adaptations to exercise stress

One complete movement of an exercise: A: Spotter B: Set C: Repetition maximum D: Repetition

Repetition

The amount of weight that can be lifted for a predetermined number of repetitions with proper exercise technique: A: Spotter B: Set C: Repetition maximum D: Repetition

Repetition maximum

A group of repetitions performed without stopping: A: Spotter B: Set C: Repetition maximum D: Repetition

Set

SMARTS:

Specific: activity is defined in terms of length and location Measurable: can determined if the goal was achieved Action-Based: includes an activity rather than generalities or outcomes Realistic: should be relevant and based in the reality of what can be accomplished Time-anchored: linked with specific time frame rather than being open ended Self-determined: activity is not assigned but rather is selected by the individual

A training partner or fitness professional who can provide assistance in case of a failed repetition: A: Spotter B: Set C: Repetition maximum D: Repetition

Spotter

A metabolic equivalent (MET) is equal to the oxygen cost at rest. Select one: True False

True

Americans can substantially improve their health and quality of life by including moderate amounts of physical activity in their daily lives Select one: True False

True

Both heart rate and blood pressure will be suppressed in individuals taking beta-blockers. Select one: True False

True

Cognitive behavioral therapy focuses on developing problem-solving skills and changing negative thinking. Select one: True False

True

Counterconditioning involves using a behavior that circumvents the problem. Select one: True False

True

Daily stretching activities are recommended for the greatest potential benefit. Select one: True False

True

Flexibility exercises should be done at least two to three days per week. Select one: True False

True

Flexibility typically decreases with age. Select one: True False

True

For individuals with limited resistance training experience, 10 to 15 repetitions are recommended. Select one: True False

True

Hypertrophy refers to an enlargement in muscle fiber size. Select one: True False

True

One in five U.S. adults will have a mood disorder during their lifetime. Select one: True False

True

Presenteeism refers to reduced productivity while at work. Select one: True False

True

Progression from prediabetes to diabetes can be delayed or even prevented by losing weight and increasing physical activity Select one: True False

True

Seeing others like yourself experience success is referred to as a vicarious experience. Select one: True False

True

Short-term goals should ultimately lead to the fulfillment of long-term goals. Select one: True False

True

Signs or symptoms of heart disease can include unusual fatigue or shortness of breath with usual activities. Select one: True False

True

Stress is a state of mental and physical tension Select one: True False

True

The higher your VO2max, the better your aerobic fitness is. Select one: True False

True

The recommended protein intake for adults is 10 to 35 percent of total energy intake. Select one: True False

True

To avoid the Valsalva maneuver, inhale before starting the lift, exhale during the lifting phase, and inhale again as you return to the starting position. Select one: True False

True

Unlike occasionally feeling sad or down, clinical depression has persistent symptoms that interfere with daily functioning Select one: True False

True

Waist measures more than 35 inches (89 cm) for women or more than 39 inches (99 cm) for men classify individuals as being at increased risk of developing chronic diseases. Select one: True False

True

When a blocked blood vessel causes chest pain with exertion, this is referred to as angina. Select one: True False

True

You can not spot-reduce body fat/ lose fat where most fat is stored Select one: True False

True

being female, having a family history of depression, experiencing a previous bout of depression, having little social support or social isolation, having a chronic health condition, experiencing stressful life events, and having low levels of physical activity are all risk factors for depression. Select one: True False

True

depressed mood or feelings of sadness; loss of interest or pleasure in previously enjoyed activities; changes in appetite (increase or decrease) or body weight (loss or gain); changes in sleeping habits (sleeping too much or problems falling or staying asleep); fatigue or loss of energy; feelings of hopelessness, worthlessness or guilt; difficulty thinking or concentrating, or not being able to make decisions; agitation, restlessness, or slowed movements; and thoughts of suicide or death are symptoms of depression Select one: True False

True

Consider this statement: Resistance training is important for everyone throughout the lifespan Select one: a. False. Resistance training is appropriate only for adults between the ages of 18 to 60. b. False. Only those past puberty should do resistance training. c. True. Children, adults, and older adults can all benefit from activities that strengthen muscles. d. False. Resistance training is needed only for those involved in strength-based athletic competition

True. Children, adults, and older adults can all benefit from activities that strengthen muscles.

A stressor is Select one: a. a state of mental and physical tension b. all of the above c. a factor that produces stress d. the body's reactions to stress

a factor that produces stress

What are the four health-related components of physical fitness? Select one: a. aerobic fitness, muscular fitness, power, and speed b. agility, muscular strength, power, and speed c. aerobic fitness, muscular fitness, flexibility, and body composition d. agility, balance, reaction time, and coordination

aerobic fitness, muscular fitness, flexibility, and body composition

Which of the following is considered a nonmodifiable risk factor? Select one: a. tobacco smoking b. obesity and overweight c. physical inactivity d. age

age

Flexibility influencing factors are? A: moving a joint to the point of tension and then holding that stretch for 15 to 60 seconds B: age, sex, joint structure, and physical activity level C: moving parts of the body through a full range of motion that gradually increases the reach and speed of the movement in a controlled manner

age, sex, joint structure, and physical activity level

In what way(s) can we overload a muscle? Select one: a. Increase the resistance b. all of these c. Increase the number of repetitions d. Increase the number of sets

all of these

What factor(s) should be considered when hiring a personal trainer? Select one: a. all of these b. current certification from a nationally recognized organization c. liability insurance d. CPR and first aid certification

all of these

What factors are important in reducing coronary risk? Select one: a. weight reduction b. all of these c. physical activity d. smoking cessation

all of these

When should flexibility exercises be performed? Select one: a. at the start of a workout b. only in the evening when the muscles will be unused for some time c. anytime after a muscle is warmed up d. none of these

anytime after a muscle is warmed up

Which of the following types of depressive disorders includes shifting mood and behavior between depressive episodes and elevated mood and energy? Select one: a. persistent depressive disorder b. major depressive disorder c. bipolar disorder d. premenstrual dysphoric disorder

bipolar disorder

Typically, what is the recommended order of exercises? Select one: a. neither b. large muscle groups before smaller muscle groups c. both d. more challenging exercises before less challenging

both

When considering muscular fitness, what does muscular endurance involve? Select one: a. multiple contractions over time b. ability to sustain a contraction c. both the ability to sustain a contraction and multiple contractions over time d. single-effort maximal activity

both the ability to sustain a contraction and multiple contractions over time

Being in energy balance means that Select one: a. calories expended are fewer than calories consumed b. equal amounts of carbohydrate, fat, and protein in the c. calories expended equals the calories consumed d. calories consumed are fewer than calories expended

calories expended equals the calories consumed

Which of the following is considered a skill-related component of fitness? Select one: a. aerobic fitness b. muscular fitness c. flexibility d. coordination

coordination

The Physical Activity Guidelines for Americans recommends what minimum target level of activity? Select one: a. either of these b. 150 minutes per week of moderate-intensity activity c. none of these d. 75 minutes per week of vigorous-intensity activity

either of these

Gradually reducing an undesired behavior as you increase the desired behavior is referred to as Select one: a. counterconditioning b. stimulus control c. none of these d. fading

fading

FITT-VP stands for Select one: a. frequent, intense, total, timed, viewed, positive b. frequency, intensity, time, type, volume, progression c. fun, interesting, toning, timely, vital, progressive d. flexibility, instability, transition, timing, vitality, progress Feedback

frequency, intensity, time, type, volume, progression

Which of the following has been found to help people adhere to their exercise programs? Select one: a. exercising to please an employer or family member b. having active and ongoing support from significant others c. starting out with really intense workouts to get fit fast d. realizing that exercise is an "all-or-none" endeavor

having active and ongoing support from significant others

The "thrifty gene" theory suggests that Select one: a. cost of foods may affect nutrient distribution and thus can interact with genetics to cause weight gain b. humans slow metabolism and store more body fat in times when food is scarce c. active people have better genes for burning calories d. cheaper foods (e.g., fast foods) tend to cause more weight gain in some people

humans slow metabolism and store more body fat in times when food is scarce

Which of the following stretches should typically be avoided? Select one: a. hurdler stretch b. butterfly stretch c. chest stretch d. kneeling cat

hurdler stretch

Which is FALSE regarding the DASH diet? Select one: a. includes fruits, vegetables, and whole grains b. includes lean meats, poultry, and fish c. limits fat, oil, and sweets d. includes a sodium intake of about 3,000 mg per day

includes a sodium intake of about 3,000 mg per day

Nutritional changes that can help lower blood pressure for many people include Select one: a. increasing foods rich in potassium b. increasing consumption of condiments like soy sauce to flavor foods c. increasing foods rich in sodium d. increasing consumption of prepackaged foods to provide variety in the diet

increasing foods rich in potassium

What level of motivation involves exercising for the enjoyment and satisfaction of the exercise itself? Select one: a. amotivation b. other-determined extrinsic motivation c. self-determined extrinsic motivation d. intrinsic motivation

intrinsic motivation

Which of the following would be a good stretch for the upper back? Select one: a. elbow behind the head b. butterfly stretch c. kneeling cat d. supine rotational stretch

kneeling cat

What is the target sodium intake often recommended for people with hypertension? Select one: a. greater than 3,000 mg per day b. less than 1,500 mg per day c. less than 500 mg per day d. less than 3,000 mg per day

less than 1,500 mg per day

Which of the following is a resistance training exercise targeting the hips and legs (gluteals, quadriceps, hamstrings)? Select one: a. curl-up b. lunge c. push-up d. overhead press

lunge

If you are working at an intensity that increases breathing rate but still allows you to speak without gasping for breath between words, you are likely exercising at what intensity level? Select one: a. moderate b. unknown c. vigorous d. maximal

moderate

Static stretching involves? A: moving a joint to the point of tension and then holding that stretch for 15 to 60 seconds B: age, sex, joint structure, and physical activity level C: moving parts of the body through a full range of motion that gradually increases the reach and speed of the movement in a controlled manner

moving a joint to the point of tension and then holding that stretch for 15 to 60 seconds

Dynamic stretching involves? A: moving a joint to the point of tension and then holding that stretch for 15 to 60 seconds B: age, sex, joint structure, and physical activity level C: moving parts of the body through a full range of motion that gradually increases the reach and speed of the movement in a controlled manner

moving parts of the body through a full range of motion that gradually increases the reach and speed of the movement in a controlled manner

When a person is motivated to exercise by outside factors like rewards, guilt, or fear, what level of motivation is this? Select one: a. intrinsic motivation b. self-determined extrinsic motivation c. other-determined extrinsic motivation d. amotivation

other-determined extrinsic motivation

Which of the following is NOT a factor associated with increased risk for developing depression? Select one: a. physical activity b. family history of depression c. family history of depression d. experiencing stressful life events

physical activity

Which of the following exercises could be done at home to improve low back strength? Select one: a. push-up b. diagonal curl-up c. prone plank d. curl-up

prone plank

Which of the following is NOT part of a healthy eating pattern as defined by the Dietary Guidelines? Select one: a. vegetables b. variety of protein foods c. grains d. saturated fats

saturated fats

Individuals taking which of the following medications should have their liver enzymes evaluated regularly to check for liver damage? Select one: a. ACE inhibitors b. aspirin c. beta-blockers d. statins

statins

What is the Principle of Reversibility?

the lost of fitness due to inactivity, if you don't use it you lose it

How far should an individual stretch? Select one: a. until the point of pain b. just beyond the normal range of motion for a given joint c. to the point of mild tightness d. until holding the position is uncomfortable

to the point of mild tightness

Confident, motivated, competitive, not hostile are traits of what type of personality type? Select one: a. type a b. type d c. type c d. type b

type c

Which of the various types of resistance training has more limited functionality although the ease of use is high? Select one: a. body-weight exercises b. balls, cords, or bands c. weight machines d. free weights

weight machines