INTRO TO PHYSCL FITNESS CH 3 NUTRITION AND WELLNESS, CH 4 BODY COMPOSITION, CH 5 WEIGHT MANAGEMENT, & CH 6 CARDIO ENDURANCE

The 400-meter swim is an aerobic exercise. T/F

TRUE

insoluble fiber

lowers the risk for colon cancer.

MyPyramid nutrition guidelines recommend that you should

make half of your grains whole.

Which of the following categories that are used to evaluate the readiness for exercise indicates the extent to which an individual can be in control of his or her exercise program?

mastery

A few pounds of excess weight may not be harmful to people who are healthy and physically active, exercise regularly, and eat a healthy diet. T/F

TRUE

Air displacement is easy to administer and compares favorably (according to initial research) with hydrostatic weighing. T/F

TRUE

Assessing body composition using skinfold thickness is based on the principle that the amount of subcutaneous fat is proportional to total body fat. T/F

TRUE

Cardiorespiratory endurance is a measure of how the lungs, heart, blood vessels, and muscular systems work together during aerobic activities. T/F

TRUE

For successful weight loss, 60 to 90 minutes of daily physical activity is necessary. T/F

TRUE

Frequent fluctuations in weight (up or down) markedly increase the risk of dying of cardiovascular disease. T/F

TRUE

Greater weight loss is achieved by combining a diet with an exercise program. T/F

TRUE

Higher intensity activities increase caloric expenditure, while exercising longer compensates for lower intensities. T/F

TRUE

INCREASED FIBER INTAKE DECREASES THE RISK FOR CARDIOVASCULAR DISEASE. T/F

TRUE

If residual volume cannot be measured, the accuracy of hydrostatic weighing is decreased. T/F

TRUE

Long-term adherence to low-carbohydrate/high-protein diets could increase the risk of heart disease because high-protein foods are also high in fat content. T/F

TRUE

Mortality rate is higher for obese people and for underweight people. T/F

TRUE

Obesity and unhealthy lifestyle habits are the most critical public health problems we face in the 21st century. T/F

TRUE

Obesity and unhealthy lifestyle habits are the most critical public health problems we face in the 21st century.T/F

TRUE

Storage fat is found around major organs.

TRUE

The appropriate cardiorespiratory fitness mode of exercise is rhythmic and continuous.T/F

TRUE

VO2 is determined by the heart rate, the stroke volume, and the amount of oxygen removed from the vascular system.T/F

TRUE

Essential nutrients include CFPVMW

carbohydrates, fat, protein, vitamins, minerals, and water.

The single most important component of health-related physical fitness for the general population EXCEPT for the older adults is

cardiorespiratory endurance.

Skinfold measurements should be done at the same time of the day, preferably in the morning, because:

changes in water hydration from activity and exercise can affect skinfold girth.

Which of the following categories that are used to evaluate the readiness for exercise indicates dedication and resolution to carry out the exercise program?

commitment

If a diet has enough of protein, calcium, iron, vitamin A, thiamin, riboflavin, niacin, and vitamin C, the foods consumed in natural form to provide these nutrients typically _____ the human body needs.

contain all the other nutrients

Excess glucose in the blood is:

converted to fat and stored in adipose tissue.

As a result of aerobic training, the heart:

delivers more blood per beat.

Anorexia nervosa can be:

diagnosed by a well-trained clinician only.

What is insoluble fiber?

dietary fiber that does not dissolve in water

What is soluble fiber?

dissolves in water

Although both bulimic and binge-eating individuals eat large amounts of food in a short period of time, a difference between bulimic and binge-eating individuals is that binge-eaters:

do not purge.

What is anaerobic?

does not require oxygen

The body fat/weight set point may be lowered by:

eating high-fiber foods.

The energy-balancing equation principle indicates that as long as caloric input:

equals caloric output, the person will not gain or lose weight.

The minimal amount of body fat needed for normal physiological functions is called:

essential fat.

April, an 18-year-old female, is tested to have a VO2max of 50 mL/kg/min. She has reached the _____ cardiorespiratory fitness category.

excellent

MyPyramid nutrition guidelines recommend that you should consume _____ sparsely.

fats an oils

What are omega-3 fatty acids?

fish oil

As you start your diet plan, pay particular attention to:

food serving sizes.

What is the LEAST valid assessment technique for athletic individuals who participate actively in strenuous physical activity or for people who can be classified visually as thin or obese?

girth measurements

When fasting or on a crash diet, _____ storage can be completely depleted in just a few days.

glycogen

A 19-year-old female with a VO2max of 40 mL/kg/min would be classified in the _____ cardiorespiratory fitness category.

good

John, an 18-year-old male, is tested to have a VO2max of 50 mL/kg/min. He has reached the _____ cardiorespiratory fitness category.

good

Which of the following is an example of an anaerobic exercise?

gymnastics

A more efficient cardiorespiratory system

has a higher capacity to deliver and utilize oxygen.

What is HDL?

high density lipoprotein (good cholesterol)

A VO2max of 39 mL/kg/min or higher for a 47-year-old man is classified as the:

high physical fitness standard.

The major risk associated with low-carb diets is an increased risk of heart disease because:

high-protein foods are often high in fat.

According to standard error of estimate (SEE), which of the following is the most accurate technique in assessing the percent of body fat?

hydrostatic weighing

Fruit sugar, fructose, occurring naturally in fruits and honey

is converted to glucose and used by the body.

When sedentary individuals begin an exercise program, body weight _____ during the first couple of weeks of the program.

is often unchanged

What is the bioelectrical impedance technique for body composition

is simple to administer.

Which of the following is an example of an aerobic exercise?

jogging

A person can gain weight on a weight control and exercise program because:

lean weight is gained.

When increasing the intake of whole grains, vegetables, fruits, and milk, it is important to decrease the intake of _____ foods to balance caloric intake with energy needs effectively.

low-nutrient

Soluble fiber

lowers blood cholesterol

Which of the following groups of individuals may benefit from drinking moderate amounts of alcohol?

middle-aged and older adults

Which of the following is the most effective method of weight loss?

moderate-intensity exercise ≥60 minutes per day and intake of 1,200-1,500 calories per day

Consuming _____ reduces abnormal heart rhythms and blood clotting.

omega-3 fatty acids

Bod Pod technique

operates by the same principle as hydrostatic weighing.

Most of the blame for the alarming increase in obesity in the U.S. lies in:

overeating and physical inactivity.

To develop the cardiorespiratory system, the heart muscle has to be

overloaded

The amount of oxygen that is actually used by the body during rest or a hard workout is determined by the heart rate, the stroke volume, and the amount of

oxygen removed from the vascular system.

Compared to low-intensity exercise, high-intensity exercise:

raises the metabolic rate longer after exercise.

Some muscular athletes who appear to be 20 or 30 pounds overweight:

really have little body fat.

What is aerobic?

requires oxygen

As a person's cardiorespiratory endurance increases, the:

resting heart rate decreases.

The mechanism that appears to regulate how much a person weighs is known as the:

setpoint.

Which of the following is NOT one of the four categories used to evaluate readiness for exercise?

skill level

The body composition assessment technique based on the principle that the amount of subcutaneous fat is proportional to total body fat is:

skinfold thickness.

Anorexia nervosa and bulimia nervosa are common in industrialized nations where:

society encourages thinness.

Glycogen is

stored in the liver and skeletal muscles.

The amount of blood ejected with each beat of the heart is called the:

stroke volume.

Endurance training increases stroke volume significantly due to a

stronger heart muscle.

How do you determine your Maximal heart rate

subtracting (.7 x age) from 207.

The body functions best when blood _____ remains at a constant level.

sugar

Proper nutrition means that a person's diet:

supplies all the essential nutrients.

Complete protein sources:

supply all essential amino acids

The primary function of carbohydrates is to

supply energy to body cells.

The a-v O2 difference is

the amount of oxygen removed from blood.

When a highly muscular young man who weighed about 225 pounds applied to join a city police force but was turned down without having been granted an interview, this illustrated

the inaccuracy of height/weight charts.

The higher the intake of animal protein:

the more protein is converted to glucose or fat by the body, or even excreted in the urine.

Recommended body weight is best determined by

the percentages of body fat and lean tissue.

About one-_____ of the United States population is on a diet at any given moment.

third

More than 90 percent of the weight of fat in foods and more than 95 percent of the stored fat in the human body are in the form of:

triglycerides

Various studies indicate that most people, especially obese people:

underestimate their enrgy intake

Girth measurements for women are the:

upper arm, hip, and wrist.

Foods with a high glycemic index are:

useful to replenish depleted glycogen stores.

BMI in conjunction with _____ provides the best combination to identify individuals at higher disease risk resulting from excessive body fat.

waist circumference

What activity reduces the risk for injuries

walking

The activity you choose to improve your cardiorespiratory endurance should be based on

your personal preferences

The best indicator of cardiorespiratory or aerobic fitness is:

VO2max.

Very low calorie diets usually are:

known to reduce basal metabolic rate.

Vegetarian diets

Can be consistent with the Dietary Guidelines for Americans.

Lipoproteins are a

Combination of lipids and proteins

To stem the obesity epidemic, most Americans need to ?

Consume fewer calories

Anorexic individuals seem to fear death more than fat and weight gain. T/F

FALSE

A study showed that after weight loss due to exercise, most people need to continue exercising at least _____ minutes each day to maintain the weight loss.

60

What is hydrostatic weighing

"underwater weighing", "hydrostatic body composition analysis

The current average daily fat consumption in the U.S. diet is about _____ percent of the total caloric intake.

34

Which of the following is a good example of whole-grain food?

brown rice

trans fatty acids

have no known health benefit.

Healthy weight" refers to

recommended body weight.

Which method of body composition measurement is considered the standard research technique?

DXA

What is NOT recommended in the 2005 Dietary Guidelines for Americans?

Drink alcohol in moderation if you are a young adult.

_____ eating involves the consumption of large quantities of food, mostly "comfort" and junk food, to suppress negative emotions.

Emotional

What type of fat is found within tissues such as the muscles, nerve cells, bone marrow, intestines, heart, liver, and lungs?

Essential fat

The typical amount of essential fat in men is _____ percent of the body by weight.

3

Which of the following is an example of an aerobic exercise?

3,000 meters in running or jogging

Obesity has been defined as a BMI of _____ or higher.

30

Scientific evidence indicates that there is a significant increase in the risk for disease when BMI exceeds:

30

One pound of fat represents _____ calories.

3500

The human body burns about _____ calories for each liter of oxygen consumed.

5

Research indicates that individuals who are 30 or more pounds overweight during middle age (30 to 49 years of age) lose about _____ years of life.

7

How many hours of sleep should a well-designed weight management program should include ?

8

A primary objective to achieve overall physical fitness and enhance quality of life is to have:

A reccomemended body composition

During weight lifting, which of the following systems provides energy

ATP-CP

A waist circumference _____ indicates a higher risk for cardiovascular disease, hypertension, and type 2 diabetes.

Above 40 inches in men and 35 inches in women

Skinny" people should realize that the only healthy way to gain weight is through:

Exercise and a slight increase in caloric intake.

A technique used to assess body composition by calculating the body volume from the air displaced by an individual sitting inside a small chamber is called:

Air displacement.

Which of the following statements is true?

Antioxidant supplements increase the risk of death.

Jogging is a form of what exercise ?

Arerobic

Which of the following is the best test to estimate the VO2max of a severely obese individual?

Astrand-Ryhming Test

Which of the following categories that are used to evaluate the readiness for exercise examines the mental disposition toward exercise?

Attitude

A technique used to determine thinness and excessive fatness that incorporates height and weight to estimate critical fat values at which the risk for disease increases is called:

Body Mass Index

Which of the following is a technique that does NOT assess percent of body fat?

Body Mass Index

What is used in reference to the fat and nonfat components of the human body.

Body composition

Because of its simplicity and measurement consistency across populations, _____ is the most widely used measure to determine overweight and obesity.

Body mass index

What is air displacement?

Calculates body volume from the air replaced by an individual sitting inside a small chamber

The suggested lower limits of daily caloric consumption are:

1,500 calories for men.

Which of the following tests can be used to estimate VO2max?

1.5-Mile Run Test

Which of the following is an example of an anaerobic exercise?

100 meters in track and field

The typical amount of essential fat in women is _____ percent of the body by weight.

12

A score of _____ points in each category indicates that the individual's chances of initiating and sticking to an exercise program are good.

12-15

The _____ Test is considered a maximal test.

12-Minute Swim

What percentage of American adults are underweight?

14

Currently, only about _____ percent of U.S. adults exercise at the intensity and frequency required to meet the minimum recommendations of the ACSM for improvement and maintenance of cardiorespiratory fitness.

19

A daily energy expenditure of 200 calories through physical activity is the equivalent of approximately _____ pounds of fat per year.

21

The lowest risk for chronic disease is in the BMI range of

22-25

Because a continuous 30 minutes of exercise stimulates great increases in aerobic power, three sessions of 10 minutes each are not beneficial to the cardiorespiratory system. T/F

FALSE

Body mass index (BMI) is a better predictor than waist circumference (WC) of the risk for disease. T/F

FALSE

Cardiorespiratory development occurs when the heart is working beyond 85 percent of heart rate reserve.T/F

FALSE

Dual energy X-ray absorptiometry uses computerized pressure sensors to determine the amount of air displaced by the person inside the chamber.T/F

FALSE

ESSENTIAL AMINO ACIDS ARE MANUFACTURED IN THE BODY T/F

FALSE

Exercise recovery time increases as a result of cardiorespiratory training. T/F

FALSE

FAT IS A PRIMARY FUEL FOR THE ATP-CP SYSTEM

FALSE

Girth measurement is valid for very active, thin, and obese individuals. T/F

FALSE

Ideally, one only needs to exercise 30 minutes each session, 3 to 5 days per week, to reap weight control benefits.T/F

FALSE

Most people can attain the "perfect body" as long as they eat right. T/F

FALSE

OTHER THAN SUPPLYING ENERGY, FAT HAS NO FUNCTIONAL VALUE IN OUR BODIES T/F

FALSE

Over the last decade, the average weight of adult Americans increased 10 pounds. F/T

FALSE

Physical activity accounts for approximately 60 to 70 percent of the total daily energy requirement. T/F

FALSE

Recommended body weight can be accurately determined using height/weight charts. T/F

FALSE

THE MORE NUTRIENTS A PERSON HAS THE HEALTHIER HE/SHE IS. T/F

FALSE

The BMI is considered the standard technique to differentiate fat from lean body mass. T/F

FALSE

The body fat/weight set point is raised by eating complex carbohydrates. T/F

FALSE

The quality of a training program plays a crucial role in how each person responds and improves following an exercise program. T/F

FALSE

VITAMINS AND MINERAL ARE USED BY THE BODY TO SUPPLY ENERGY. T/F

FALSE

What is the most concentrated energy source in the body is

Fat

What is the technique called to assess body composition by measuring circumferences at specific body site.

Girth measurement

Which of the following is associated with lower risk for coronary heart disease?

HDL

_____ implies the absence of any medical condition that would improve with weight loss and a fat distribution pattern that is not associated with higher risk for illness.

Healthy weight

Which of the following has been used to validate almost all other indirect techniques to assess body composition?

Hydrostatic weighing

What is the most accurate technique to estimate body composition available for most fitness laboratories is:

Hydrostatic weighing.

What is a skinfold measurement?

Measures a double-thickness of skin at specific sites on the body

Which of the following statements is TRUE regarding VO2max?

Only those with a strong genetic component are able to reach an "elite" level of aerobic capacity.

What is bioelectrical measurement ?

Sensors are applied to the skin and run a weak electrical current through the body to measure electrical resistance

The primary function of proteins is to:

Serve as an important component of muscle

Anthropometric measurement techniques to estimate body fatness include:

Skin fold thickness

What fat is found just beneath the skin and around major organs.

Storage fat

What fat serves as an energy substrate for metabolism.

Storage fat

Statistics show that individuals at greater risk for coronary heart disease, congestive heart failure, hypertension, type 2 diabetes, and strokes:

Store more visceral fat than thigh fat.

TRUE

THE RDA IS THE DAILY AMOUNT OF A NUTRIENT CONSIDERED ADEQUATE TO MEET THE KNOWN NUTRIENT NEEDS OFA PRATICALLY ALL HEALTHY PEOPLE IN THE U.S.

What are triglycerides?

This term refers to the body's most concentrated energy source and the form in which most fats are stored in the body.

What is the best way to determine whether people are truly overweight or falsely at recommended body weight is:

Through assessment of body composition.

hydrogenation of fats

Transforms fats into trans fatty acids

What is Hydrostatic weighing

Underwater technique to assess body composition, considered the most accurate of the body composition assessment techniques

What is dual energy xray

Uses very low-dose beams of x-ray energy to measure total body fat mass, fat distribution pattern and bone density

The best indicator of cardiorespiratory or aerobic fitness is

VO2max.

The weight lost while wearing a rubberized suit or sitting in a sauna is mostly _____ weight.

Water

What is the ATP-CP energy system?

What the body uses for energy in 3 different ways ATP-CP, Anaerobic and Aerobic

Hypokinetic diseases are the diseases caused by

a lack of physical activity.

When the body uses protein instead of a combination of fats and carbohydrates as a source of energy:

a large amount of weight loss is in the form of water.

What is cardiorespiratory endurance?

a measure of how the pulmonary, cardiovascular, and muscular systems work together during aerobic activities: Cardiorespiratory endurance

How often should you repeat your percent body fat assessment and recommended weight computations

about once a month.

Vigorous exercise refers to cardiorespiratory exercise that requires an intensity level:

above 60 percent of maximal capacity.

Cardiorespiratory endurance activities often are called _____ exercises.

aerobic

What are Cardiorespiratory endurance activities called

aerobic

If a person is trying to lose weight, a combination of _____ works best.

aerobic and strength-training exercises

At the cellular level, oxygen is used to convert food substrates (primarily carbohydrates and fats) through _____ into adenosine triphosphate (ATP)

aerobic metabolism

An eating disorder characterized by a refusal to eat enough food to maintain a minimally normal body weight is:

anorexia nervosa.

The American College of Sports Medicine (ACSM) recommends that a physician be present for submaximal exercise tests to estimate VO2max of:

any individual who has a history of asthma.

A difference between anorexic and bulimic individuals is that bulimics:

are closer to recommended body weight.

Eating disorders:

are most prevalent in women between the ages of 25 and 50.

Glycemic index is:

based on the actual laboratory-measured speed of absorption.

Consuming most of the calories earlier in the day seems to:

be helpful in losing weight.

The second leading cause of preventable death in the U.S. is:

being overweight and physica activity

Dietary restrictions:

cannot guarantee lean body weight retention.