Foundations of Wellness
Obesity does NOT contribute to which of the following health conditions?
HIV
Which of the following is FALSE regarding exercise, dieting, and body composition?
If you are losing weight at a slow rate while maintaining an exercise program, it is likely you are losing muscle tissue.
Which of the following is true of hypermobility?
It is also referred to as double-jointedness.
Which of the following is FALSE regarding sex differences in body composition?
Men are more likely to store fat in their hips and thighs.
In general, men typically have a higher absolute level of cardiorespiratory functioning than women have. Which of the following does NOT account for this difference?
Men have smaller lungs.
Which of the following American College of Sports Medicine recommendations is accurate for moderate-intensity exercise?
Moderate-intensity exercise should be performed for at least 30 minutes, 5 or more days per week.
The U.S. Department of Agriculture's food plan that aims to be a simple reminder for healthy eating is known as
MyPlate
Sarah avoids all dairy products because she is lacking the enzyme needed to fully digest lactose. Which of the following describes Sarah?
Sarah has a food intolerance.
Which of the following is a recommended strategy for managing portion sizes and hunger?
Serve yourself reasonable portions and remove serving dishes from the table.
Which of the following is FALSE regarding exercise and pregnancy?
There are no forms of exercise a pregnant woman need avoid.
Which of the following is an appropriate recommendation for choosing the right exercise shoes
Try shoes out by simulating some of your exercise activities.
The absolute maximum amount of oxygen you can consume during peak exercise is referred to as
VO2max.
Which of the following accurately describes a health difference between the sexes
Women have higher rates of autoimmune disorders
Which of the following is a recommendation for safely exercising in hot weather
Work out in the cooler morning and evening hours.
Which of the following describes the principle that some stress is good for performance but too much stress is detrimental?
Yerkes-Dodson law
A noncommunicable disease can also be called
a chronic disease
Flexibility is most commonly defined as the ability of
a joint to move through its full range of motion.
A calorie may be defined as
a measure of the energy in a food.
Which of the following demonstrates the principle of specificity as applied to flexibility?
a person who has more flexibility in her right shoulder than other parts of her body
The principle of progressive overload is best demonstrated in which of the following
a person who starts at 20 push-ups and gradually increases to 50 push-ups
The WHO definition of health is
a state of complete physical, mental, and social well-being, and not merely the absence of disease or infirmity
The body's core muscles include
abdominals, obliques, and erectors.
If an individual wearing a pedometer were to average approximately 11,000 steps per day, he or she would be classified as
active
Soft drinks, cakes, cookies, fruit drinks, and milk-based desserts are top sources of
added sugars
Interval training within the context of aerobic workouts involves
adding faster or higher intensity sprints within a given workout.
The primary source of energy that our muscles use as fuel is called]
adenosine triphosphate.
Adrenaline and cortisol are secreted by the ________ glands.
adrenal
Cardiorespiratory fitness is also called
aerobic endurance
Which of the following energy systems is dependent largely on the number of mitochondria in muscle cells and the availability of oxygen?
aerobic energy system
Which component of skill-related fitness refers to the ability to change the direction of your body in a quick and precise manner?
agility
Which of the following is a component of skill-related fitness?
agility
The three stages of the GAS are
alarm, resistance, and exhaustion
Which of the following is not an essential nutrient but provides 7 calories per gram of energy?
alcohol
The capillaries are responsible for
allowing the transfer of oxygen and carbon dioxide.
The "talk test" during aerobic exercise
allows you to gauge your moderate-intensity exercise by whether you can still converse with a partner during exercise.
Canola, flaxseed, soybean, and walnut oils are good sources of
alpha-linolenic acid.
Protein is made up of molecules called
amino acids
Sarah is interested in purchasing a piece of home exercise equipment for aerobic workouts. She wants to build her cardiorespiratory fitness but has knee problems. Which of the following would be the best option for her?
an elliptical trainer
Motivation for behavior change is
an energized state that directs behavior
Janette is working on a new exercise regimen. Her motivation for exercising largely depends on whether her friend exercises with her. Janette can be said to have
an external locus of control
One benefit of 5-10 minutes of low-to-moderate-intensity aerobic and muscular endurance activities prior to a training session is
an increase in core body and muscle temperature
Predisposing factors are factors that
an individual brings to the table
Abdominal fat distribution, which results in an apple-shaped body, is referred to a
android.
An iron deficiency in your diet can eventually lead to
anemia
The two primary emotions associated with stress include
anger and fear
Which of the following is an eating disorder characterized by extreme thinness and intense fear of gaining weight?
anorexia nervosa
Which of the following would NOT be considered a common physical-activity-related injury?
anterior cruciate ligament (ACL) tear injury
Self-efficacy typically develops from all of the following factors EXCEPT
anticipation of failure
Which beneficial compounds found in various foods are thought to protect cells from unstable molecules known as free radicals?
antioxidants
Total-body workouts are most commonly used by
anyone
Within the vascular system, ________ are responsible for carrying blood away from the heart.
arteries
Which type of communication involves standing up for personal rights and expressing thoughts, ideas, and feelings in an appropriate manner?
assertive
What condition affects bronchial passages and includes airway inflammation and bronchoconstriction, causing greater difficulty in breathing?
asthma
How one assesses success or failure after a stressful event is called
attribution theory
Which of the following is NOT a recommended precaution for exercising with asthma?
avoiding extended warm-up and cool-down
Which of the following are major health problems facing adults in the United States today that can be helped by muscle fitness?
back pain and osteoarthritis
Which type of stretching has the highest risk of injury?
ballistic
John is feeling hungry and is about to go out for a run. Which of the following would be his best food choice?
banana
Rewards for behavior change should
be realistic
Which of the following factors that influence wellness can an individual control
beliefs and values
One example of a single-joint exercise is a
bicep curl
Muscle dysmorphia is characterized by an obsessive belief that one's body is not sufficiently
big or muscular
Which of the following is an eating disorder characterized by binge eating that is not followed by a purging cycle?
binge-eating disorder
Which of the following is NOT a basic component of body composition?
blood
The DASH diet was originally developed with the goal of helping individuals improve
blood pressure
The relative amounts of muscle, fat, bone, and other vital tissues of the body are commonly referred to as
body composition
The relative proportions of different types of body tissues a human has is known as
body composition
What is a psychological disorder characterized by extreme preoccupation with an imagined defect in appearance?
body dysmorphic disorder
________ refers to your mental picture of your body and how you feel about it.
body image
Yoga is an effective way to build flexibility and improve all of the following EXCEPT
body mechanics
Muscle-group split routines are most commonly used by
bodybuilders
Which of the following does NOT explain how a muscle adapts to stress?
by increasing in weight
Which of the following minerals have health officials identified as one that Americans get too little of?
calcium
Which of the following is NOT an anger-linked health problem?
cancer
Which of the following lists the substances converted by the body to ATP, in order from the most to least readily used?
carbohydrates, fats, proteins
Your ability to perform a variety of aerobic activities, such as running and cycling, is directly dependent on you
cardiorespiratory endurance.
Which of the following chronic diseases is associated with excess fat?
cardiovascular disease and cancer
What is a stiff but flexible tissue found in the joints as well as in the ears, nose, and parts of the rib cage?
cartilage
Which of the following represents the correct order (from top to bottom) of the five sections of the vertebrae?
cervical, thoracic, lumbar, sacrum, coccyx
Setting realistic goals for behavior change means having
challenging but not impossible goals
A major underlying cause of stress is
change
Which of the following foods would NOT be considered a good source of antioxidants?
cheese
Which of the following is NOT a basic food group, as indicated by the MyPlate food guide?
cheese
Which of the following breakfast food choices would it be best to save for special occasions?
chocolate chip waffles
Which connective tissue component has a wavy structure when relaxed, but its fibers straighten and align when stretched?
collagen
Brian has decided to develop a plan for behavior change. He has signed a contract and informed his friends of his plans. This technique for change is an example of
commitment (self-liberation)
Jessica is using a technique for behavior change that focuses on increasing knowledge about her unhealthy habit. She is asking herself what things she does that are unhealthy. This is an example of
consciousness raising
The stage of the transtheoretical model in which people weigh the pros and cons of taking action is called the
contemplation stage
Which standards used on food labels help people determine the nutrient context of foods within their overall diet?
daily values
DOMS is an acronym for ________-onset muscle soreness.
delayed
Factors that influence wellness are
dependent on a mix of biological, behavioral, and cultural factors
Jada has been feeling sad for the past four weeks. She has missed school and refuses to get out of bed or talk about her feelings. Jada is most likely suffering from which of the following?
depression
Free weights are best described as
devices that can be moved readily in any direction.
chronic diseases included
diabetes
Disparities in health care in the United States can be attributed to several factors, including
differences in income
Over which of the following factors do you have the most control
direct experience
Which of the following is the most powerful factor influencing self-efficacy expectations
direct experience
Possible explanations for the mood-enhancing effects of physical exercise include which of the following?
distraction, release of endorphins, changes in brain chemistry
The principle of specificity of training is best indicated by which of the following activities?
doing push-ups to develop chest and shoulder strength
Which of the following is a poor strategy for managing stress?
drinking
All of the following are recommended stress relievers EXCEPT
drinking a glass of wine
Which of the following measurements of body composition has the lowest margin of error?
dual X-ray absorptiometry
To ensure you eat healthy meals,
eat at least two servings of vegetables at lunch and dinner.
Which of the following is NOT a way in which college students tend to gain weight in college?
eating fruits and vegetables
Elements of a healthy diet include
eating more fruits, vegetables, and whole grains
Which type of coping strategy involves efforts to regulate the feelings experienced as a result of a stressful event?
emotion focused
Reinforcing factors are factors that
encourage or discourage new behaviors
The three components that make up the female athlete triad relate to
energy availability, menstruation, and bone health.
Which term refers to the amount of energy in a food per unit of weight?
energy density
Storage fat is used by the body as a source of
energy.
Enabling factors are factors that
enhance an individual's ability to change
Another name for adrenaline is
epinephrine
One health risk factor that can be changed is
excess body weight
What is the best exercise for weight loss?
exercise you enjoy and will keep doing
Isokinetic training requires
exertion of a constant force and speed.
Dynamic training requires
exertion of muscle force that occurs throughout the length of the contraction.
The state of impaired functioning that occurs if a persistent stressor depletes the body's resources for coping is
exhaustion
Which of the following is NOT a system that produces ATP within the body?
extracellular energy system
"Hitting the wall" in long endurance events refers to when your protein runs out as a source of ATP.
false
A BMI value of between 30.0 and 34.9 would classify one as overweight.
false
A chronic disease develops from a specific risk factor
false
A high level of functioning is called homeostasis.
false
A negative stressor can also be called eustress
false
A pear-shaped distribution of fat is associated with more health risks than is an apple- shaped distribution.
false
A phobia is anxiety about a probable situation or event.
false
A positive stressor can also be called distress.
false
According to guidelines from the American College of Sports Medicine, the recommended frequency for flexibility exercises is 4-6 days per week.
false
Aerobic training has the effect of increasing your maximum heart rate.
false
Anaerobic exercise means that you are holding your breath while exercising.
false
Another name for oxytocin is epinephrine.
false
As we grow older, the recommended daily caloric intake increases by 10 to 20 calories per year.
false
As you age, maintaining flexibility in joints becomes less critical.
false
BMI can accurately measure the difference between weight from fat and weight from lean tissue.
false
BMI is calculated by dividing your height (in meters) by the square of your weight (in kilograms).
false
BMI tends to be most accurate for those individuals such as athletes with higher-than- average amounts of muscle mass.
false
Body mass index (BMI) is a direct measure of percent body fat.
false
By law, foods that contain genetically modified ingredients must be labeled as such.
false
Calisthenics are generally ineffective as muscular strengthening exercises.
false
Cardiac and smooth muscle are voluntary types of muscles.
false
Cardiorespiratory fitness is heavily dependent on the availability of creatine to the working muscles.
false
Coconut oil is the primary source of added fats in the Mediterranean diet.
false
Complete proteins are generally found in plant sources.
false
Complex carbohydrates are also called "added sugars" and provide relatively few nutrients.
false
Cooking from scratch, as opposed to eating only convenience foods, leads to greater consumption of fat.
false
Daily recommended fiber intake is identical for men and women at 25 grams per day.
false
Dietary fiber is an essential nutrient made of primarily amino acids.
false
During the stress response, the emotion of anger creates the urge to run.
false
During the stress response, the emotion of fear creates the urge to fight.
false
Eating disorders are only a problem for those individuals who are underweight.
false
Enabling factors include your culture, beliefs, values, age, and attitudes
false
Energy density refers to how much a given food weighs.
false
Essential fat in males is 5-7 percent of body weight.
false
Excess psychological stress is linked to lower energy intake, weight loss, and lower abdominal fat.
false
Fat-soluble vitamins need to be regularly replaced in the body.
false
Fats are our primary energy source.
false
Flexibility of the upper back and quadriceps is important to help prevent lower back pain
false
Food labeled "organic" contains all organic ingredients.
false
Foods that are fat-free are also calorie-free.
false
For a 2,000-calorie diet, MyPlate recommends a total of 1 cup of fruit per day.
false
For good body mechanics, when lifting an object you should bend your back and keep your knees straight.
false
For men, a waist circumference of more than 36 inches represents a higher risk for health problems.
false
For moderate-intensity exercise, the ACSM frequency recommendation is a minimum of 3 days per week.
false
For two people about the same size, the heavier of the two likely has a lower percentage of muscle compared to fat.
false
For workouts lasting less than 3 hours, water is considered to be an adequate fluid replacement
false
Gender is a controllable factor that influences behavior and health habits
false
Genes are the primary factor in determining your disease risk and overall health status
false
Health and wellness have the same meaning
false
Healthy adults need to consume protein at a rate of about 0.80 grams per pound (per day).
false
If a person's average steps per day, based on pedometer tracking, were fewer than 5,000, that individual would be classified as somewhat active.
false
If the color of your urine is a dark yellow, you are drinking a sufficient amount of daily water.
false
In a complete workout, the first phase an exerciser should complete is stretching exercises.
false
In active stretching, you allow an outside force to assist in the stretching.
false
In concentric contraction, the muscle contracts as it lengthens.
false
In general, females are less flexible than males.
false
In hydrostatic weighing, an individual sits in a small sealed chamber, such as a BodPod, and percent body fat is calculated from the amount of air displacement measured by computer sensors.
false
In terms of food plans, "DASH" stands for Dietary Approaches to Stop Hyperglycemia.
false
In the developed world, people are more likely to die from diseases associated with a shortage of necessities and basic public health measures
false
In the developing world, people are more likely to die from diseases associated with abundance
false
In the heart-rate maximum method for determining exercise intensity, you need to know both your maximum heart rate and your resting heart rate.
false
In the maintenance stage of behavior change, external rewards remain as important as in earlier stages
false
Isokinetic training is widely used in general fitness training.
false
Lactose intolerance is a type of food allergy.
false
Major minerals include copper, fluoride, iron, and zinc.
false
Men typically begin to experience a decline in muscle mass in their 40s.
false
Most individuals, with training, are capable of improving their VO2 by 30 percent or more.
false
Most people are more flexible in the morning.
false
Motivation only arises from external factors
false
Muscle dysmorphia is a form of body dysmorphia more common in females.
false
Noncommunicable diseases are caused by pathogens
false
Nutrients are typically divided into five classes: carbohydrates, fats, proteins, vitamins, and minerals.
false
On any given day, driving is probably the safest activity that most of us participate in
false
One MET is equal to the amount of energy used by the body during light exercise.
false
One key to weight management is realizing that a diet for weight management is a temporary endeavor.
false
One recommended exercise precaution for asthmatics is to shorten warm-up and cool- down.
false
Only the carbohydrates and proteins that we eat are catabolized and used to manufacture ATP
false
Overall body weight is a better indicator of health than percent body fat.
false
Overeating carbohydrates cannot make you fat.
false
PNF stretching involves using a slow, steady stretch with a hold at the end of the range of motion
false
Physical activity does more damage than good for an individual with arthritis.
false
Predisposing factors include your knowledge, skills, and abilities
false
Refined-flour goods are recommended because they have more fiber, vitamins, minerals, and phytochemicals than the alternative.
false
Research from the Aerobic Center Longitudinal Study indicates the greatest decrease in all-cause mortality occurs when individuals go from moderately-fit to very-fit status.
false
Research indicates that people who exercise regularly suffer more acute illnesses and manage their stress less effectively.
false
Researchers have concluded that most people overestimate their caloric intake.
false
Sciatica refers to a condition in which an intervertebral disk degenerates and no longer provides a cushion between the vertebrae.
false
Self-defeating behaviors tend to lead to the accomplishment of both short-term and long- term goals
false
Skeletal muscles are involuntary muscles.
false
Skill-related fitness includes agility, balance, body composition, flexibility, and reaction time.
false
Skipping breakfast is an effective way to manage your weight.
false
Stretching every day can be harmful and may actually hurt the development of flexibility.
false
Stroke volume is the amount of blood that the heart can pump per minute.
false
Subcutaneous fat is linked to unhealthy cholesterol levels, insulin regulation problems, and increased blood pressure.
false
Subcutaneous fat is storage fat found around and between organs in the abdomen.
false
The Daily Values (used on food labels) are based on a daily caloric intake of 2,800 calories.
false
The FITT acronym stands for flexibility, isometrics, target zone, and type.
false
The ability to synchronize multiple movement patterns into sequenced, efficient, controlled movement is referred to as agility.
false
The best exercise program for weight loss is one that involves strictly aerobic exercise to burn calories.
false
The daily recommended intake of all vitamins and minerals is higher for females than for males.
false
The female athlete triad refers to a healthy triad of outcomes for exercising females, including improved bone density, increased energy availability, and regular menstruation.
false
The fitness principle of specificity is that the body must be exposed to a greater amount of activity than normal.
false
The heat index is a measure of how much heat the body produces during exercise.
false
The human spine is made up of seven sections.
false
The inner layer of the joint capsule is referred to as the mucous membrane.
false
The lowest daily calorie intake recommended for men is 1,200 calories.
false
The major components of the cardiorespiratory system are the heart, the lungs, and the nervous system.
false
The major functions of carbohydrates within the body are the growth and repair of bone and muscles, forming parts of cells, and as components of certain hormones.
false
The most common source of radiation exposure is X-rays
false
The most commonly used test for flexibility is the shoulder rotation test
false
The overload principle states that in order to improve muscle fitness, a muscle must be relaxed.
false
The parasympathetic nervous system generates the fight-or-flight response.
false
The process of glycolysis is best suited for physical activities that last less than 3 minutes.
false
The proper placement of a pedometer is belted on the outermost part of your hip.
false
The sacrum is the section of the vertebrae that connects to the base of the skull.
false
The sympathetic nervous system helps return the body to homeostasis once the threat has passed.
false
There are vegetarian options in all of the MyPlate food groups except for the protein group.
false
There is the least potential for overstretching, soreness, and injury with the ballistic stretching technique.
false
To be considered active, adults should take about 5,000 steps a day.
false
Twenty years ago, the average weight for Americans in their 20s was about 15 pounds more than the average weight for Americans in their 20s today.
false
Vegans are vegetarians who eat only dairy and fish as sources of dietary protein.
false
Wearing cotton clothing while exercising effectively "wicks" moisture away from the skin during exercise.
false
Well-conditioned athletes have a faster accumulation of lactic acid than do untrained exercisers.
false
What you have eaten recently is important in determining how much energy you have from the ATP-CP system.
false
When considering pasta, a healthier selection to reduce fat and cholesterol intake would be pasta with Alfredo sauce.
false
When eating dinner at a restaurant, it is recommended that you skip lunch to compensate for the caloric intake at dinner.
false
When looking for a new pair of exercise shoes, the "toe test" involves making sure that when your foot is in the shoe, your toes reach all the way to the front of the shoe.
false
When women are beginning a muscle-training program, weight gain is a typical result.
false
With heat cramps, blood flow to the skin increases, causing a decrease in blood flow to vital organs.
false
Women typically achieve a higher absolute level of cardiorespiratory functioning than men.
false
World-class endurance athletes usually have VO2max values in the high 30s.
false
Your range of motion when you hold still is referred to as dynamic flexibility.
false
he American College of Sports Medicine recommends that for static stretches, each stretch should be performed once and held for 5-10 seconds each time.
false
Which of the following identifies a macronutrient that provides calories and that we need to consume in fairly large amounts?
fats
The Rockport walk test, 1.5-mile run/walk test, and 3-minute step test are all examples of
field tests of cardiorespiratory endurance.
During the stress response, the emotion of anger creates the urge to
fight
In which of the following would one NOT find trans fats?
fish
During the stress response, the emotion of fear creates the urge to
flee
Which nutrient is recommended for all women capable of becoming pregnant?
folic acid
Disease-causing pathogens that contaminate food are the biggest cause of
foodborne illnesses
FITT is an acronym for
frequency, intensity, time, and type.
What is a condition in which the joint capsule thickens and contracts, causing pain and stiffness?
frozen shoulder
Which of the following is NOT a whole-grain food ingredient?
fructose
Hans Selye developed a model of how chronic stress affects health. This model is called the
general adaptation syndrome.
The acronym GAS stands for
general adaptation syndrome.
Anxiety so constant that it interferes with one's ability to function and relax is called
generalized anxiety disorder
Which of the following is NOT a recommended strategy to reduce the risk of osteoporosis?
get plenty of sun
Glucose that is not used by the body as fuel can be stored as ________ in the liver and muscles.
glycogen
In the absence of oxygen, ________ can sustain exercise for 90-120 seconds.
glycolysis
What energy system can produce a lot of lactic acid and is relatively inefficient at generating ATP?
glycolytic
Jennifer smokes every morning before breakfast. This is an example of a
habit
You can increase your physical activity while at work by
hand-delivering a message instead of e-mailing or calling.
Self-efficacy helps you
have confidence in your ability
Substances such as steroids, human growth hormone, insulin, and diuretics
have dangerous side effects.
Where would you NOT find smooth muscle?
heart
The rating of perceived exertion scale starts at 6 and ends at 20 because the numbers on the scale correlate loosely with
heart date
The leading cause of death for Americans is
heart disease
Randy has been exercising in the heat and complaining that he is not feeling well. His skin is cool, moist, and pale. He is also complaining about a headache, nausea, and dizziness. You also notice he is sweating heavily. Which heat-related problem is Randy most likely experiencing?
heat exhaustion
Which of the following factors that influence wellness CANNOT be controlled
heredity/genetic make-up
In what body part can loss of flexibility increase the risk of falls as we age?
hips
A stable state of physiological functioning is called
homestasis
Trans fats are produced during the process of
hydrogenation
Muscle fitness can
improve mobility
Which of the following is a benefit associated with increased physical activity
improved mood
Essential fat is the fat that is found
in the central nervous system, bone marrow, and various organs.
Part of the reason for accelerated breathing rates during aerobic exercise is the
increase of carbon dioxide in the blood.
Which of the following is NOT a benefit of improving your flexibility status?
increased appetite
Typical changes that occur when initiating a muscle-training program include
increased muscle mass
Which of the following is NOT typically a result of becoming more physically active?
increased risk of osteoporosis
The general relationship between the intensity and the duration of cardiovascular exercise is such that as the duration
increases, the intensity should decrease.
Another name for a communicable disease is
infectious disease
Xenical (orlistat), a prescription medication approved for long-term weight loss, works by
inhibiting the absorption of some fat that is consumed.
The six dimensions of wellness include
intellectual, social, spiritual, environmental, emotional, and physical
he recommendation that a person stretch a given joint to the point of slight tension corresponds to which of the following components of the FITT formula?
intensity
John has a family history of diabetes. He believes he can prevent the disease through exercise, diet, body weight control, and other preventive health behaviors. John's behavior can be explained by his
internal locus of control
Which structures within the spine act as shock absorbers and permit spinal column movement?
intervertebral disks
Which mineral is an important component of hemoglobin, helps to regulate cell growth, and prevents anemia?
iron
Post-traumatic stress disorder
is common among veterans of war
The type of muscle training typically used in rehabilitation settings is
isokinetic.
Static training is also called
isometric training
Which type of training is performed with body weights, rubber tubing, machines, and free weights?
isotonic
Dynamic training is also called
isotonic training
To maintain good posture and body mechanics when walking, it is recommended that you
keep your head up and eyes looking ahead.
Which of the following can help people assess their risk for a particular disease
learning their family history
Most Americans currently need more of which kinds of vegetables within their diet?
legumes
In an eccentric contraction, a muscle
lengthens as it contracts.
Health experts recommend weight loss at a pace of ________ per week.
less than 1 pound
What are the structures in and around joints that connect bones and provide stability?
ligaments
The final stage of the transtheoretical model for most behaviors is
maintenance
The stage in the transtheoretical model that corresponds to having been successful at changing a behavior for more than six months is called the
maintenance stage
To find exercise equipment that suits your training needs, you should take into account all of the following factors EXCEPT
material
Which characteristic of SMART goals involves self-monitoring and tracking
measurable
In what pattern of eating is olive oil the primary source of added fat?
mediterranean diet
Choosing nutrient-dense foods from each food group, limiting empty calories, and watching portion sizes are all helpful strategies to
meet nutritional needs without exceeding recommended caloric intake.
The primary health concern sometimes associated with fish products is
mercury
Which of the following statements is FALSE regarding body composition and metabolism?
metabolic rate.
Which nutritional substances are also called elements and include sodium, magnesium, and potassium?
minerals
Which of the following cellular structures contain(s) enzymes that convert energy in food into fuel for the muscle?
mitochondria
In terms of calories expended (per pound per minute), which of the following activities would expend the most calories?
moderate-intensity cycling
A good way to boost self-efficacy is to
monitor behavior with a journal or log
One of the most important skills for staying within your calorie limits is to
monitor portion sizes
A positive energy balance means that you are taking in
more calories than your body uses, resulting in weight gain.
Exercise can enhance positive psychological states, which can result in
more energy
The frequency recommendation of 2 to 3 nonconsecutive days per week is provided by the American College of Sports Medicine for which fitness component?
muscle fitness
A person's ability to engage in continued muscular exertion over a period of time, such as carrying a book bag throughout the day, relies on
muscular endurance
A good flexibility program should include a stretch for which of the following muscle groups?
neck
The muscles of the ________ work together to support proper alignment and posture.
neck, trunk, and legs
Research has shown that if you skip breakfast, you are more likely to
not make good nutritional choices.
What do we call the substances we must obtain from foods—including carbohydrates, fats, protein, vitamins, minerals, and water—because our bodies cannot produce them?
nutrients
A body mass index (BMI) value of 30 or above indicates a classification of
obese
Watching the actions and outcomes of others is called
observational learning
Muscle fitness can be defined as the ability
of muscles to perform routine tasks without undue fatigue.
What type of oil is recommended as part of the MyPlate eating plan?
oil that contains monounsaturated or polyunsaturated fats
In general, the best aerobic activity for you is
one that meets your current fitness level and that you enjoy
When food is produced without the use of genetic engineering, chemicals, hormones, or pesticides, it is referred to as
organic
Calcium deficiency in your diet can lead to reduced bone mass and a condition called
osteoporosis
What term is used to classify body weight just above the recommended range suggested for good health?
overweight
Which hormone suppresses the stress response and is released during labor?
oxytocin
Which branch of the autonomic nervous system helps return the body to homeostasis once the threat has passed?
parasympathetic
High levels of cardiorespiratory fitness aid in
participating in sport and outdoor recreation.
Which type of communication involves failing to express honest feelings, thoughts, and beliefs?
passive
Which of the following is the LEAST powerful influence on self-efficacy
persuasion
An irrational fear can also be considered a
phobia
Any activity that requires caloric expenditure and movements to get you through your day is referred to as
physical activity
With the general decrease in day-to-day ________, there is increased need for regular, structured exercise.
physical activity
Which substances are found naturally in plant foods and help to reduce the amount of dietary cholesterol absorbed by the body?
phytosterols
The purpose of time management in behavior change is to
plan and prioritize so that you spend your time wisely
Lacto-ovo-vegetarians consume
plant foods, dairy products, and eggs.
Which of the following is thought to be associated with risk for low-back pain?
poor fitness
What term refers to the position of body parts in relation to each other?
posture
Which of the following would NOT be considered a healthy snack?
potato chips
According to the transtheoretical model, in which stage is a person who has yet to actively think about change
precontemplation stage
Which type of coping strategy involves attempting to do something practical and constructive about a stressor?
problem-focused
Which of the following is NOT a recommended strategy for managing back pain?
prolonged bed rest
the PNF in "PNF stretching" stands for
proprioceptive neuromuscular facilitation.
The PRICE method suggested for care of exercise-related sprains and strains stands for
protection, rest, ice, compression, elevation.
Which macronutrient is 4 calories per gram and can be found in meat, poultry, fish, milk, eggs, and legumes?
protein
In terms of factors that influence wellness, how would you classify laws that mandate child safety seats in vehicles?
public policies and intervention
Trans fatty acids are considered unhealthy because they
raise LDL levels.
Critical thinking skills for health and wellness can assist you in
reading food and drug labels
Environmental wellness can include
recycling and disposing of hazardous waste properly
Strategies for overcoming obstacles to behavior change include all of the following EXCEPT
refusing to ever deviate from the set behavior-change plan
Increasing rewards for desired behavior change is an example of
reinforcement management
What is static training?
resistance against a stationary force
What component of the body's metabolism describes the energy required to maintain essential body processes such as respiration, circulation, and temperature regulation?
resting metabolic rate
Nutrient-rich foods are
rich in vitamins and minerals while providing few calories.
The "F" in the FITT formula would apply to which exercise program component?
running 3 days per week
Plant sources of protein contain little or no
saturated fat
Vegetarian diets tend to be higher in all of the following EXCEPT
saturated fat
In a concentric contraction, a muscle
shortens as it contracts.
Which of the following would be an example of a ball-and-socket joint?
shoulder
As fat is lost from the body, fat cells
shrink
Which of the following is NOT a whole-grain food ingredient?
simple carbohydrates
Which of the following is an example of a body-weight exercise?
sit-ups
Which of the following is a voluntary muscle?
skeletal
Which of the following is a benefit of being physically active?
sleeping better
Which of the following muscles is found in the walls of organs?
smooth
In terms of setting goals, the acronym SMART stands for
specific, measurable, achievable, realistic, time-bound
The ________ is a long, thin bundle of nerves, fluid, and support cells that extends from the brain down the back.
spinal cord
An example of a multiple-joint exercise is a
squat
The preparation stage of behavior change in the transtheoretical model is the
stage that precedes action
Assertive communication involves
standing up for personal rights in appropriate ways.
What type of stretching involves using a slow, steady stretch with a hold at the end of the range of motion?
static stretching
Which of the following is/are NOT responsible for cardiorespiratory fitness?
stomach
Which is NOT a key risk factor for osteoarthritis?
strength
The collection of physical and emotional changes that occur in response to stressors is called
stress
Specific events that trigger stress are called
stressors
As a person becomes more aerobically fit, the heart's ability to pump out more blood per beat increases in efficiency. This is referred to as
stroke volume.
What type of fat distribution is relatively common in premenopausal women?
subcutaneous
The kind of fat that you can see and pinch with your fingers is called
subcutaneous fat
Which of the following activities would be best for someone with asthma?
swimming
Which branch of the autonomic nervous system helps activate the fight-or-flight response?
sympathetic
Joints such as those found in the hips and shoulders that move more freely than other joints in the body are called ________ joints.
synovial
Preventing motor vehicle accidents includes all of the following EXCEPT
tailgating
The ________ refers to the optimal or ideal intensity for achieving maximum benefit from your activity.
target zone
Which of the following sports would be considered the most aerobic
tennis singles
When the brain senses a stressor, which system is activated?
the autonomic nervous system
The rapid physiological reactions the body undergoes in response to a stressor are collectively known as
the fight-or-flight response.
Which of the following describes the physiological state of deep rest that changes physical and emotional responses to stress?
the relaxation response
Which of the following is NOT a primary influence on resting metabolic rate?
the time of day
The cognitive process most people follow when they are confronted with a stressor is called
the transactional model of stress.
Loss of flexibility due to an injury depends on
the type and extent of injury
One of the most effective strength-training tools for beginners is
their own body weight
Which of the following is FALSE regarding saturated fats?
they should be consumed daily
Which characteristic of SMART goals involves setting a start date and a completion date
time-bound
Muscle power can be defined as the ability
to exert optimal force rapidly.
Muscle strength can be defined as the ability
to generate maximal force against resistance.
Muscle endurance can be defined as the ability
to sustain an effort for a prolonged period.
The leading cause of preventable death in the United States is
tobacco
For a 6-foot-tall, 20-year-old male who is active, a daily caloric intake of 2,500 calories would be
too low
A 1-pound change in body weight represents a change of 3,500 calories through diet, exercise, or both.
true
A behavior that recurs and develops into a pattern is called a habit
true
A common barrier keeping people from exercising is a lack of time.
true
A communicable disease can be contracted from another individual
true
A male has his percent body fat assessed, and his result is 10 percent body fat. If the assessment method has a 2.5 percent margin of error, then his true measure of fat percentage may be between 7.5 percent and 12.5 percent.
true
A man will likely have a higher metabolic rate than a woman of the same weight.
true
A trained person can produce more ATP more quickly than an untrained person, because regular training increases the number of mitochondria in the cells.
true
Age can play a role in the knowledge, skills, and abilities that affect your behavior.
true
Americans are both overfed and undernourished.
true
Another name for a communicable disease is an infectious disease.
true
Antioxidants interact with and stabilize free radicals, lessening the risk of cancer, heart attacks, and stroke
true
At a given body weight, Latinos tend to have a higher percent body fat and a higher percent of abdominal fat than whites and African Americans.
true
Average iron requirements are 30-70 percent higher for athletes than forindividuals engaging in typical levels of physical activity.
true
Because muscle is denser than fat, a pound of muscle occupies less space than a pound of fat.
true
Because there is a limit to how much glucose can be stored as glycogen, consumption of excess carbohydrate can lead to weight gain.
true
Becoming aware of the environmental influences on your eating habits can help you improve your weight management
true
Being overweight is a risk factor for back pain.
true
Canned or frozen vegetables to which little or no salt or fat has been added are typically as good a choice as fresh vegetables.
true
Cardiorespiratory endurance depends, in part, on the force of the heart's pumping action.
true
Catabolism is a metabolic process in which protein, fats, and carbohydrates are broken down into simple molecules.
true
Collagen is a key component of tendons, ligaments, and connective tissue within muscle.
true
Compared to an untrained person, a trained person can produce more ATP more quickly.
true
Creating a "pros-versus-cons" analysis is a step in developing a behavior change plan.
true
Degeneration of intervertebral disks due to aging contributes to back problems.
true
Dumbbells and barbells are among the most common types of free weight
true
Effective use of a pedometer involves resetting the step counter to zero each morning.
true
Eliminating distractions while driving is a preventive safety practice.
true
Excess calories from any source—fats, proteins, or carbohydrates—can cause an increase in body fat.
true
Exercising in cold weather can be a problem for individuals with high blood pressure or heart problems.
true
Exercising in the heat and humidity places extra stress on the body.
true
Falling below the minimal recommended fat percentage has unhealthy consequences for males and females.
true
Flexibility is highly variable—it differs from person to person and joint to joint.
true
Flexibility is often a neglected component of fitness.
true
Food label ingredient lists in which the first or second item is "partially hydrogenated" characterize foods containing higher levels of trans fatty acids.
true
For a male, a waist-to-hip ratio of more than 0.94 represents a very high-risk category.
true
For safe improvements in fitness, you should slowly increase the amount you train until you reach the desired level of fitness.
true
Having a high level of intellectual wellness can help you navigate the health care system
true
Having too much or too little body fat can have a negative impact on your health, including increased risk for various diseases
true
Higher-intensity exercise burns more total calories and more total fat per unit of time.
true
If your goal is to gain weight, one recommendation is to eat five or six times a day.
true
If your weight is currently stable, the two sides of your energy balance equation are balanced.
true
Ill-fitting clothing can lead to poor posture.
true
In eccentric contraction, the muscle contracts as it lengthens.
true
In order to protect hot foods from foodborne illness, foods should be kept at or above 140 degrees Fahrenheit until served.
true
In the 3-minute step test, the heart rate is measured for 1 minute. The lower the heart rate, the better one's cardiorespiratory functioning.
true
Individuals who have hypermobility are actually "too" flexible.
true
Irregular posture is linked with neck and shoulder pain.
true
Key factors that affect motivation include locus of control and self-efficacy
true
Lactic acid is a by-product of energy production that can cause muscle fatigue.
true
Loss of flexibility is primarily due to inactivity
true
Many foods that are high in fiber are also rich in nutrients and low in calories.
true
Many sports drinks are high in sugar.
true
Measurements of folds of skin and subcutaneous fat are used in the skinfold measurement assessment method.
true
Megadoses of calcium can cause digestion problems and possibly kidney damage.
true
Most exercise guidelines encourage resting 1-2 days a week to prevent injuries and burnout.
true
Motor vehicle accidents are the leading cause of death for Americans between the age of 5 and 24
true
Motorized treadmills are good for improving cardiovascular fitness and lower body muscle tone.
true
Muscle fitness can help prevent and manage chronic diseases such as diabetes.
true
Omega-3 fatty acids are especially high in fish sources such as salmon, tuna, and tro
true
One adaptation that improves with cardiorespiratory fitness is that the lungs become more efficient at bringing in large volumes of oxygen-rich air.
true
One hydration recommendation for exercise is to drink 16-20 fluid ounces 4 hours before exercise
true
One key message from the USDA's MyPlate food guide is to "go lean" when eating protein.
true
One of the most effective strength-training tools is your own body weight.
true
One reason that exercise is thought to improve emotional wellness is that it increases the circulation of mood-enhancing chemicals that make you feel better.
true
PNF stretching is a more effective technique for increasing your range of motion than static or ballistic stretching.
true
Partial vegetarians are those individuals who consume vegetarian meals at least some of the time.
true
Peanuts and tree nuts are among the leading causes of fatal or near-fatal allergic reactions to food.
true
People with chronic diseases must often adapt their lives to accommodate the symptoms and effects of the disease
true
Playing full-court basketball is an activity suitable for cross training in a fitness program.
true
Populations that eat fiber-rich diets tend to have low rates of many chronic diseases.
true
Positive energy balance means that you are taking in more calories than your body is using.
true
Proper treatment for shin splints involves rest, ice, and over-the-counter pain medication, if needed
true
Realistically evaluating which aspects of your body you can and cannot change can help to improve overall body image.
true
Red wine and dark chocolate both contain antioxidants
true
Reinforcing factors are those things that encourage or discourage your change in behavior
true
Research indicates that exercise may improve cognition by stimulating the production of brain cells.
true
Research indicates that for both men and women, there is a relationship between obesity and increased amounts of time spent looking at television and computer screens.
true
Resistance training should be incorporated into an exercise program to improve body composition.
true
Smoking kills thousands of nonsmokers every year
true
Some of the top sources of saturated fat in the United States include cheese, pizza, sausage, and whole milk.
true
Stress is a risk factor for diseases and conditions such as diabetes, depression, and migraines
true
Stretching can reduce both blood pressure and stress.
true
Studies have shown that weight gain of first-year college students does actually occur, but instead of the "freshman 15," the average weight gain is 2 to 5 pounds.
true
Suppressed anger can lead to passive-aggressive behavior.
true
The "threshold" is the minimum intensity for achieving specific fitness benefits.
true
The altitude at which you exercise can affect your hydration.
true
The best way to assess your typical eating pattern is to do an analysis of personal food intake.
true
The duration of time you spend in each aerobic session depends, in part, on the exercise intensity you choose.
true
The fight-or-flight response prepares the body for a physical response to stress.
true
The goal of Dietary Reference Intakes is to provide guidance on nutrient intake levels that will prevent deficiencies and reduce the risk of disease.
true
The media tend to have a detrimental effect on females' body image, especially adolescent girls.
true
The most accurate method of assessing cardiorespiratory fitness is by a "maximal VO2 test" using a metabolic cart.
true
The primary emotions associated with stress are anger and fear.
true
The term metabolism refers to all the processes that occur in the body for it to function.
true
The three main types of muscle training are static, dynamic, and isokinetic.
true
The total amount of fat burned is greater during high-intensity exercise.
true
The transtheoretical model includes a stage called termination
true
The transtheoretical model is also called the "stages of change" model
true
The type A personality has been associated with an increased risk of cardiovascular disease.
true
There are some biological factors behind the differences in gender-based responses to stress.
true
To measure muscle endurance, you should count how many repetitions of a given exercise you can do in 1 minute.
true
To prevent weight gain, it is recommended that you engage in a minimum of 150 minutes per week of moderate-intensity aerobic exercise.
true
Tobacco use is the leading cause of preventable death
true
Two hormones released during the stress response are cortisol and oxytocin.
true
Visceral fat is internal storage fat, and it serves to cushion the organs.
true
Watching your portion size can help you to achieve a healthy diet and a healthy weight.
true
When trying to lose weight, creating a negative energy balance usually gets more difficult over time.
true
When whole grains are refined, the process removes most of the nutrients from the grain.
true
With body dysmorphic disorder, the focus tends to be on a particular body feature, whereas with muscle dysmorphia, the focus is generally on an obsession with lack of muscularity.
true
You should warm up before stretching.
true
Your body is designed to function best when it's active—and being busy is not the same thing as being active
true
Your maximum heart rate can be a limiting factor to aerobic endurance
true
in general, fruits and vegetables are very high in water content.
true
Which personality tends to be impatient, ambitious, and rushed
type a
Which personality tends to be relaxed, less driven, and less time-conscious?
type b
Susan tends to be introverted, respectful, and easy to please. Which model of personality fits her best?
type c
Which of the following is NOT a task of self-care
understanding the results of medical studies
The leading cause of death for young adults is
unintentional injuries (accidents)
Which of the following is NOT a characteristic of the Mediterranean diet?
unlimited consumption of meat and full-fat dairy
The standing cat stretch is a flexibility exercise for the
upper back
Coping strategies to deal with stress include
using exercise and relaxation techniques
The ________ system circulates blood to the lungs and the rest of the body and consists of arteries, veins, and capillaries.
vascular
Storage fat (also called adipose tissue) can be divided into two types,
visceral fat and subcutaneous fat.
Our skin naturally produces which of the following in response to sun exposure?
vitamin D
Which of the following is NOT a fat-soluble vitamin?
vitamin c
Which vitamin is found in leafy green vegetables, brussels sprouts, and asparagus and is important for normal blood clotting and bone metabolism?
vitamin k
Which of the following is the correct sequence for a complete workout?
warm-up, conditioning, cool-down, stretching
Fruits and vegetables are good sources of
water
Which of the following essential nutrients is responsible for the digestion and absorption of food and is a medium for chemical reactions throughout the body?
water
The Physical Activity Readiness Questionnaire (PAR-Q) is typically used to determine what?
whether you can safely increase your level of physical activity
The bran, germ, and endosperm are contained in the natural state of
whole grains
Which of the following would be the healthiest breakfast option?
whole-grain toast
In terms of home exercise equipment, the best type is one that
you will use.
As you develop your exercise program, you need to choose activities for your program based on
your fitness level and goals
The alarm reaction of the GAS is
. the acute reaction to a stressor (fight or flight).
In terms of waist-to-hip ratio, which of the following values represents a threshold for high health risk for a female?
0.88
The lowest daily recommended calorie intake for women is ________ calories/day.
1,200
A healthy rate of weight loss is
1-2 pounds a week
Muscle strength is typically assessed by measuring or estimating the maximum amount of weight someone can lift one time, otherwise known as
1-RM
If a 20-year-old woman wanted to calculate her target heart-rate range using 70-90 percent of her maximum heart rate, which of the following would represent her range?
140-180 bpm
The American College of Sports Medicine recommends that for static stretches, each stretch be held for a duration of ________ seconds each time.
15-60
For a 2,000-calorie per day diet, the MyPlate food guide recommends a total of ________ of fruit per day.
2 cups
Most fitness experts agree that you should perform stretching exercises a minimum of ________ times per week
2-3
Zachary is a college student who wants to begin a fitness-training program. He should train ________ days a week.
2-3
An individual who weighs 180 pounds and has 36 pounds of fat would have ________ percent body fat.
20
The Acceptable Macronutrient Distribution Range for daily fat consumption is ________ percent of total daily calories.
20-35
The conditioning phase of a workout should be
20-60 minutes per day in bouts of 10 minutes or more in length.
Recommended fiber intake is ________ grams per day for women and ________ grams per day for men.
25;38
How many calories equal 1 pound of body weight?
3,500
What is the net energy loss needed to reduce body weight by 1 pound?
3,500 calories
The ACSM guideline for minimal frequency for cardiorespiratory endurance training is ________ days per week.
3-5
In terms of measuring exercise intensity with metabolic equivalents, moderate-intensity activity requires
3-6 METs
When considering a sports beverage for hydration during intense workouts, it is best to choose one with ________ carbohydrates.
4-8 percent
Using waist circumference as an indicator, males with a waist circumference greater than ________ inches are at higher risk for health problems.
40
According to the Acceptable Macronutrient Distribution Ranges, a healthy range of daily carbohydrate intake is ________ percent of total daily calories
45-65
The warm-up for an exercise-training session should consist of
5-10 minutes of low-to-moderate intensity aerobic and muscular endurance activities
It is best that at least ________ percent of your daily grain intake be in the form of whole grains.
50
In terms of exercise intensity, the American College of Sports Medicine recommends an intensity of about ________ percent of HRmax to ensure increases in cardiorespiratory fitness
57-94
What is the ideal number of hours to sleep per night?
6-8
Those individuals who are regular exercisers should strive for an intensity level of ________ percent of their target heart-rate reserve.
65-80
The typical range of essential fat in females is
8-12 percent
Fat contains ________ calories per gram.
9
Which of the following energy systems is primarily responsible for short, highly intense bouts of activity (such as lifting or sprinting)?
ATP-CP energy system
Which of the following statements is FALSE regarding body composition and aging?
As people age, men tend to start losing muscle mass at a younger age than women.
When poor air quality is an issue in places where people exercise, which of the following is suggested?
Avoid exercising near congested streets and heavy traffic.
Which of the following is NOT a true statement regarding frequency recommendations for cardiorespiratory exercise?
Current recommendations promote high-intensity exercise daily.
Which standards include recommended intakes of essential nutrients, recommendations for balancing intake of macronutrients, and upper safe limits for selected nutrients?
Dietary Reference Intakes
Which of the following would NOT be an appropriate recommendation for a person experiencing sore or stiff muscles from too much activity?
Exercise the affected muscles at high intensity to push through the pain.
Which of the following is FALSE regarding essential fat?
Fat is essential for hormone production in women but not in men.
The transtheoretical model is also referred to as the
"stages of change" model.
