Lifetime Fitness Final Review
Match: A. The ability to exert maximal force in a single effort B. ENlargement in muscle fuber size C. Type of muscle action that occurs when the muscle lengthens D. a reduction in muscle fiber size E. A type of muscle action thatt occurs when the muscle shortens F. The ability to repeat or maintain muscle contraction
1. Muscle Stregnth (A.) 2. Eccentric (c.) 3. Hypertrophy (B.) 4. Concentric (E.) 5. Muscle Endurance (F.) 6. Atrophy (E.)
Match: A. A training partner or fitness professional who can provide assistance in case of failed repetition B. one complete movement of an exercise C. the amount of weight that can be lifted for a predetermined number of repeitions with proper exercsie technique D. A group of repetitions performed without stopping
1. Set (D.) 2. Repetition (b.) 3.Spotter (A.) 4.Repetition Maximum (C.)
Americans can substantially imrove their health and quality of life by including small amounts of PA
1. True 2. False
Activity increases and inactivity decreases with age
1. True 2. False
Identify the characterisitics of effective goals highlighted with the acronym SMARTS A. Self-Determined B. Measurable C. Specific D. Action-Based E. Time-anchored F. Realistic
1.Should be relevant and based in the reality of what can be accomplished(F.) 2. Linked with a specific time frame rather than being open minded (E.) 3. Included an activity rather than generalitities or outcomes(D.) 4. activity is defined in terms of legnth and location(C.) 5. can determine if the goal was achieved(B.) 6. activity is not assigned but rather is selected by the individual.(A.)
How much weight loss is recommended per week?
A. 1-2 lbs B. 5-10 lbs D. 15-20lbs C. as much as possible
At minimum, how many hours are recommended between training sessions for a given muscle group?
A. 48 B. 12 C. 60 D. 24
How many reps are recommended for adults when resistance training?
A. 5-8 B. 15-20 C. 20 or more D. 8-12
In what ways can we overload a muscle
A. ALl of the above B. INcreases the number of sets C. Increase the number of repetitions D. Increase the resistance
What Level of motivation involves exercising for the enjoyment and sastifaction of the exercise ball?
A. Amotivation B. Other-determined extrinsic C. Intrinsic MOtivation D. Selfdetermined extrinsic
Which Type of depressive disorder inclueds Shifting mood and begavior between depressive episodesand elevated mood?
A. Bipolar B. Premenstrual Dysphoric C. Persistent Depressive D.Major Depressive
Being in energy balance mens that
A. Calories expended = Calories consumed B. Calories expended < calories consumed C. = amounts of carbs, fat, and proteins D. Calories consumed < Calories expended
Which of the following is resistance training exercise targeting the hips and legs?
A. Curl-up B. Push-up C. Overhead Press D. Lunge
Which Is a not factor associated with increase risk for developing depression?
A. Family History B. Stressful Life events C.Physical Activity
Which if the various types of resistance training has more limited functionality although the ease of use is high?
A. Free weights B. Balls, cords, or bands C. Body-weight exrcises D. weight machines
When a person os motivated to exrecise by outside factors like rewards, guilt, or fear, what level of motivation is this?
A. Intrinsic MOtivation B. Self determined INtrinsic C. amotivation D. Other-determined extrinsic
Typically what is the recommended order of exercise?
A. More challenging exerises before less challenging B. neither C. Both D. Large muscle groups before small ones
Which of the following is considered a skill-related component of fitness?
A. Muscular fitness B. Aerobic Fitness C. Flexibility D. Coordination
WHich is not a reccomended startegy to promtoe PA (Physcial Activity)?
A. Positive reninforcement B. Avoid goalsetting, whcih can be discouraging C. Recruit Social support D. cues to promote activity
Which of the following exercises could be done at home to improve low back stregnth?
A. Prone Plank B. Diagonal Curl-up C. Curl-up
Which of the following has been found to help people adhere tot heir exercise program?
A. Realizing exercise is an "all or Nothing" B. Having active and ongoing support from sigififcant others C. Exercising to please an employer of family memeber D. Starting out with really intense workouts to get fit fast
Gradually reducing and undesired behavior as you increase a desired behavior is referred to as
A. Stimulus Control B. Fading C. None of these D. Counterconditioning
A warm up is unneccesary prior to resistance training session
A. True B. False
For individuals with limited resistance training expeirence, 10 to 13 reps
A. True B. False
Hyper trophy refers to an enlargement in muscle fiber size
A. True B. False
To avoid the Valsalva MAneuver, inhale before starting the lift, exhale during the lift, inhale again as you return to start.
A. True B. False
To improve stregnth, plan for slow movements 5 sec lifting phases and at least 5 seconds for the lowering phase
A. True B. False
Confident, motivated, competitive, not hostile are traits of what type of personality type?
A. Type D B. Type B C. Type C D. Type A
The "thrifty gene" theory suggests that
A. cheaper foods (e.g., fast foods) tend to cause more weight gain in some people 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. cost of foods may affect nutrient distribution and thus can interact with genetics to cause weight gain
To maintain body weight after weight loss, how many minutes per week of physical activity are recommended?
A. physical activity not recommended B. 50-100 minutes C. 100-150 minutes D. 200-300 minutes
What body mass index (BMI) is considered overweight?
A.20-24.9 B.30 or ^ C. Below 20 D. 25-29.9
A stressor is
A.A factor that prodces stress B. All of the above C.The body's reaction to stress D.A state of mental and physical tension
1 in 5 us adults will have a mood disorder in their lifetime?
A.True B. False
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.
A.True B. False
Cognitive bhavioral therapy focuses on developing problem-solving skills and changing negative thinking.
A.True B. False
Eustress is negative stress
A.True B. False
Full benefits of antidepressant medications are typically realized within days of taking the medication?
A.True B. False
Presenteeism refers to reduced productivity while at work.
A.True B. False
Stress is a state of mental and physical tension
A.True B. False
Unlike occasionally feeling sad or down, clinical depression has persistent symptoms that interfere with daily functioning
A.True B. False
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
A.True B. False
A. What is the Principle of Reversibility? B.What is the Principle of Recovery? C. What is the Principle of Specificity of Exercise? D.What is the Overload Principle? E. What is the Principle of Progression?
A→ the loss of fitness due to inactivity , if you don't use it you lose it., B→ Periods between exercise sessions to allow adaptations to exercise stress, C→ Exercise training effect is specific to these muscles involved in the activity, D→ Cardiovascular and muscular systems of the body must be stressed by increasing intensity or duration, E→ Overload is increased gradually over the course of an exercise program
A cool-down is typically considered optional for those at a higher fitness level.
Select one: True False
A metabolic equivalent (MET) is equal to the oxygen cost at rest.
Select one: True 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
Both heart rate and blood pressure will be suppressed in individuals taking beta-blockers.
Select one: True False
Carbohydrates are the most energy-dense macronutrient (most calories per gram).
Select one: True False
Daily stretching activities are recommended for the greatest potential benefit.
Select one: True False
Flexibility exercises should be done at least two to three days per week.
Select one: True False
Flexibility typically decreases with age.
Select one: True False
Fruit juices are recommended over whole fruit to meet serving recommendations for fruit consumption within a heart-healthy diet.
Select one: True False
High cholesterol is referred to as the "silent killer."
Select one: True 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
Hypertension can be cured by taking blood pressure medications
Select one: True False
In cold weather, wearing one thick layer of clothing will provide the best option for adjusting body temperature.
Select one: True False
Muscular power is the maximum amount of force a muscle or muscle group can produce
Select one: True False
Research has supported the contention that pre-exercise stretching prevents injury.
Select one: True False
Saunas, steam baths and rubber suits can aid in fat loss
Select one: True False
Signs or symptoms of heart disease can include unusual fatigue or shortness of breath with usual activities.
Select one: True False
The higher your VO2max, the better your aerobic fitness is.
Select one: True False
The recommended protein intake for adults is 10 to 35 percent of total energy intake.
Select one: True 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
To lose fat, the best diet will restrict fat consumption to less than 15 percent of total calories.
Select one: True False
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
When a blocked blood vessel causes chest pain with exertion, this is referred to as angina.
Select one: True False
When it comes to weight loss, physical activity level is more important that nutrition factors.
Select one: True False
You can not spot-reduce body fat/ lose fat where most fat is stored
Select one: True False
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. 1 to 2; 2 to 3 b. 0; 1 c. 2 to 3; 3 to 4 d. 1; 1 to 2
How many minutes per week of moderate-intensity activity are recommended to provide adults with significant health benefits
Select one: a. 150 b. 420 c. 30 d. 100
How many days per week of resistance training are recommended for a muscular fitness program?
Select one: a. 2 or 3 b. 5 or 6 c. 0 or 1 d. 7
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. 2 to 3 b. 3 to 4 c. 5 to 6 d. 7 to 8
What would be the estimated maximal heart rate for a 40-year-old?
Select one: a. 200 beats per minute b. 180 beats per minute c. 140 beats per minute d. 160 beats per minute
How many days per week of aerobic exercise are recommended?
Select one: a. 3 to 5 b. 7 days per week c. 2 or 3 d. 1 or 2
What is the minimum number of calories per week that should be expended in physical activity?
Select one: a. 3500 b. 1000 c. 500 d. 1500
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. statins d. beta-blockers
Which of the following would be considered hypertensive?
Select one: a. Both SBP of 150 and DBP of 100 b. systolic blood pressure of 150 c. Neither SBP of 150 or DBP of 100 d. diastolic blood pressure of 100
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. None of these b. 30 to 60; 120 c. 10 to 30; 60 d. 5 to 10; 30
How many days per week of flexibility exercises (i.e., stretching) are recommended?
Select one: a. One day a week is recommended b. Stretching is more for athletes than for use in a general fitness program c. At least 2 to 3 days per week are recommended. d. None of these are recommended
What factors are important in reducing coronary risk?
Select one: a. all of these b. smoking cessation c. physical activity d. weight reduction
When considering muscular fitness, what does muscular endurance involve?
Select one: a. both the ability to sustain a contraction and multiple contractions over time b. ability to sustain a contraction c.single-effort maximal activity d. multiple contractions over time
Which of the following stretches should typically be avoided?
Select one: a. chest stretch b. kneeling cat c. butterfly stretch d. hurdler stretch
FITT-VP stands for what?
Select one: a. flexibility, instability, transition, timing, vitality, progress b. fun, interesting, toning, timely, vital, progressive c. frequency, intensity, time, type, volume, progression d. frequent, intense, total, timed, viewed, positive
Which is FALSE regarding the DASH diet?
Select one: a. includes fruits, vegetables, and whole grains b. limits fat, oil, and sweets c. includes lean meats, poultry, and fish d. 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 sodium b. increasing consumption of condiments like soy sauce to flavor foods c. increasing foods rich in potassium d. increasing consumption of prepackaged foods to provide variety in the diet
What is the target sodium intake often recommended for people with hypertension?
Select one: a. less than 500 mg per day b. greater than 3,000 mg per day c. less than 3,000 mg per day d. less than 1,500 mg per day
What factor(s) should be considered when hiring a personal trainer?
Select one: a. liability insurance b. CPR and first aid certification c. all of these d. current certification from a nationally recognized organization
The Physical Activity Guidelines for Americans recommends what minimum target level of activity?
Select one: a. none of these b. either of these c. 150 minutes per week of moderate-intensity activity d. 75 minutes per week of vigorous-intensity activity
Which of the following would be a good stretch for the upper back?
Select one: a. supine rotational stretch b. butterfly stretch c. kneeling cat d. elbow behind the head
Which of the following is considered a nonmodifiable risk factor?
Select one: a. tobacco smoking b. age c. obesity and overweight d. physical inactivity
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. unknown b. vigorous c. moderate d. maximal
How far should an individual stretch?
Select one: a. until holding the position is uncomfortable Select one: b. to the point of mild tightness c. until the point of pain d. just beyond the normal range of motion for a given joint
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.Consider progressing the exercise program b. None of these is an appropriate course of action c.Discontinue exercise and seek medical clearance d.Continue with the current exercise program
Counterconditioning involves using a begavior that circumvents the problem
True False
Mastery Exeriences involve selecting activities that are currently beyond your capacity
True False
SHort-term goals should ultimatley lead tot he fulfillment of long-term goals.
True False
Seeing others like yourself experience sucess is referred to as a vicarious experience
True False
When you ore expierncing a setback due to sickness, travel, or work responsibilitites, it is best to jump back into the workout prgram at the level you were at when you stopped
True False
In the U.S, activity increases and inactivity decreases with age during adulthood.
True False
When should flexibility exercises be performed?
a. anytime after a muscle is warmed up b. at the start of a workout c. only in the evening when the muscles will be unused for some time d. none of these
MATCH: A. Static stretching involves B.Flexibility: influencing factors C. Dynamic stretching involves
→ moving a joint to the point of tension and then holding that stretch for 15 to 60 seconds, (A.) → 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.(C.) → age, sex, joint structure, and physical activity level,(B.)
