PED Final Exam
what is the purpose of the exercise warm-up
increase muscle elasticity
to progress safely and improve fitness, it is recommended that you
increase overload frequency, intensity, or duration by no more than 10% each time you make changes in your program
The overload principle states that to see improvements in physical activity you must
increase your training level on a weekly basis
jim and steve have been working together for 3 months. although they have been doing the same workout, Steve has shown faster improvement. this difference in their responses to exercise illustrates the principle of
individuality
Learning a second language is most likely to improve __________ wellness
intellectual
training that alternates periods of high-intensity exercise with periods of lower intensity exercise or rest is known as
interval training
in the united states, approximately ________ people are currently infected with HIV/AIDS
1.1 million
when stretching, you should hold each stretch for at least
10 seconds
What percent of UNCW students don't drink?
15%
ACSM recommends that adults perform at least ________ minutes of moderate physical activity per week.
150
how many minutes of moderate physical activity should an adult perform each week to maintain health?
150 minutes
general recommended guidelines for water intake prior to exercise are approximately ______ ounces of fluid 2 to 3 hours before exercise and ________ ounces 10 to 20 minutes prior to exercise
18 ounces 2 to 3 hours before 8 ounces 10 to 20 minute prior 18; 8
if your flexibility is within "normal" levels and you simply want to maintain that level, how many days a week should you do your stretching exercises
2 days a week
according to the physical activity pyramid, individuals should work on muscular fitness:
2 days per week
Jim has been jogging for 20 minutes per session and is now ready to increase his program. According to the 10 percent rule, Jim should increase his workout time by no more than
2 minutes
the recommended dietary allowance (RDA) for sodium is
2400 mg or less per day
It takes ___ days for nicotine to leave the body
3
if you have a light snack prior to exercising, it should be consumed at least ________ minutes prior to beginning the activity
30
Sally is currently jogging 3 times per week for 30 minutes. She has become comfortable with this workout and now wants to increase her workout time. Using the principle of progression, Sally should increase her time to approximately ________ minutes
33
in 2013, the world health organization estimated that _____% of world's adults are overweight or obese
45%
when following resistance-training program, it is important to let each muscle group rest for ________ before taxing it again with resistance exercises
48 hours
an alcohol that is 100 proof contains ________% alcohol
50%
According to the US department of agriculture, americans consume an average of approximately _______ calories per day now more than they did in 1970: 500 100 1,000 300
500
humans are made up of approximately _______% water
60
Approximately what percentage of people who try dieting regain the weight within 2 years or less?
75%
In the United States the average life expectancy for a female is
80.6
of the 20 different amino acids _____ are considered essential
9
obesity is defined as a BMI of
>30
shelly is happy with her current body weight and wants to maintain it. to do this, she needs to be in
isocaloric balance
a muscle contraction with constant speed is
isokinetic
a muscle contraction with no change in muscle length is
isometric
Jenna and Daria both wanted to splurge on a restaurant for dinner tonight. Which meal would be their healthiest choice to eat?
japanese: steamed brown rice, grilled tofu with broccoli
an eccentric contraction occurs when a muscle
lengthens as it contracts
actions that can be performed daily by beginning exercisers are
lifestyle physical activities
fibrous tissues that connect bone to bone are called
ligaments
gains in muscular endurance are best developed with
lower resistance and more repetitions
shaping is defined as
making a series of small changes
the "M" in the SMART system for setting goals stands for
measurable
when assessing muscular strength, a 1 RM test
measures the max amount of weight that can be lifted one time
A group of obesity-related risk factors associated with heart disease and type 2 diabetes is known as a. sedentary risk b. homeostasis c. metabolic syndrome d. hereditary chronic disease risk
metabolic syndrome
the root cause of delayed onset muscle soreness is
micro damage to muscles
resistance exercises stress what aspect of the body
musculoskeletal system
a person who wants to lose weight should strive to achieve
negative calorie balance
chemical compounds that supply the energy and raw materials we need to survive are known as
nutrients
muscular strength is defined as the ability
of a muscle to contract with maximal force
muscular fitness is defined as the ability
of the musculoskeletal system to perform daily activities without undue fatigue
an oil high in monounsaturated fatty acid is olive oil corn oil sunflower oil cottonseed oil
olive oil
the principle of rest and recovery is aimed at preventing
overtraining
a subjective assessment of exercise is
perceived exertion
physical fitness is the ability to
perform moderate to vigorous physical activity without undue fatigue
a physically fit person is best defined as someone who
performs moderate to vigorous physical activity daily without undue fatigue
being physically fit, getting regular medical exams, and having a healthy diet are all components of _________ wellness
physical
an acute stress disorder caused by experiencing an extremely traumatic event is a. biofeedback b. depression c. distress d. post-traumatic stress disorder
post-traumatic stress disorder
your friend is morbidly obese. when you express your concern to him about his health, he denies that his obesity will have any effect on his health and cites the examples of his father, who is also obese and apparently healthy. which stage of behavior change is your friend in regarding his obesity?
precontemplation
people who have thought about what they might do to change a behavior and are within a month or so of taking action are in which stage of behavior change?
preparation
the most important aspect of footwear is
proper fit
regular resistance training
protects the body from injuries
substances that form the major structural components of the body are known as
proteins
the current USDA choosemyplace.gov website
provides specific daily food recommendations based on your sex, size, age, and activity level
which of the following is a role of sodium in the body
regulate the water contents of blood and body fluids
the exchange of oxygen and carbon dioxide is called
respiration
the general adaptation syndrome describes how the body
responds to stress when homeostasis is disrupted
one's baseline energy use plus the energy expended in digesting food is known as
resting metabolic rate
the principle that states that training levels will decrease towards initial levels when training is stopped is known as
reversibility
a tranquilizer sometimes known as the "date rape" drug is called a. rohypnol b. meth c. special d. ecstasy
rohypnol
a signal of fullness from the body is known as
satiety
the degree to which a person believes in his or her ability to achieve a goal is known as
self-efficacy
which of the following coping mechanisms is most important in deterring how you experience stress exercise self-efficacy eating autonomy
self-efficacy
the continent with the most reported cases of HIV/AIDs is
Africa
a step-by-step process of making a series of small changes is known as
shaping
the ability to have satisfying interpersonal relationships is a component of ______ wellness
social
the principle that only the body systems worked during training will show adaptations is known as
specificity
April is stretching her shoulder by extending her arm up and slowly rotating it back until she experiences mild discomfort. She then holds that position for 30 seconds. by this description, April is performing __________ stretching
static
The simplest method stretching for people who are just starting a stretching program is ________ stretching
static
________ flexibility is a measure of joint's overall range of motion
static
with training, resting heart rate decreases. this is primarily the result of an increase in
stroke volume
which of the following activities would burn the highest amount of calories per minute
swimming
skeletal muscles taper at the ends to form _______, which attach muscles to bones
tendons
men who use marijuana are twice as likely to develop
testicular cancer
which of the following characterizes the resistance stage of the general adaptation syndrome
the body establishes a new level of homeostasis
one advantage of stability ball for resistance work is
the development of core strength
wellness is defined as
the optimal soundness of body and mind
a series of bones that connects the upper body and lower body skeleton is called
the spinal column
the duration of the exercise is known as:
time
muscular endurance is defined as the ability
to contract muscle repeatedly over an extended period of time
Circuit training may consist of resistance training, aerobic training, or a combination of both
true
Drinking alcohol can block the absorption of calcium
true
HIV remains transmissible throughout all phases of the infection
true
Maintaining a healthy weight increases life expectancy
true
Obesity is steadily increasing in the United States
true
Strong core muscles can lead to increased performance levels in all your activities
true
US college students are typically in better shape than the general adult population
true
a greater number of full-time college students drink more heavily than their same-aged peers who are not in school
true
a group of repetitions is called a set
true
a one-rep maximal bench press would be primarily fueled by the immediate energy system
true
a stressor can be physical or emotional
true
according to current research, 18-20 year olds need more than 8 hours of sleep a night
true
age-related muscle loss can be slowed with resistance training
true
before choosing an exercise facility, it is important to consider its location, hours of operation, and costs
true
cardiorespiratory fitness has a protective effect against age-related declines in cognitive ability
true
compared with an unfit person, a physically fit person develops a milder stress response to any given stressor
true
essential nutrients can only be obtained from the diet
true
excess fat-soluble vitamins tend to be stored in the body
true
fast-twitch muscle fibers are made up of large motor units
true
food portion sizes in america contribute to overeating
true
gardening is an example of a lifestyle physical activity
true
in 2010 approximately 31% of all traffic fatalities in the United States were alcohol related
true
in the maintenance of stage, people work to prevent relapse into old habits
true
lack of flexibility can cause changes in posture
true
lack of support and guidance can act as a barrier to behavior change
true
lowering your weight and body fat levels to within recommended ranges will reduce your risk of lower-back pain
true
more than 65 million Americans are currently living with an incurable STI
true
nearly 30 percent of freshman report feeling frequently overwhelmed by all they have to do
true
people on rigid diets tend to have a higher percentage of body fat than people on more flexible plans
true
relaxation breathing increases oxygen levels in the blood
true
stress effects on the hippocampus alter memory
true
stress is a significant contributor to cardiovascular disease mortality
true
studies have shown that exercise can reduce the symptoms of depression
true
the SMART guidelines are a helpful framework for setting goals to improve flexibility
true
the american college of sports medicine recommends 1-3 sets per resistance exercise for beginners
true
the leading cause of death for Americans overall are heart disease and cancer
true
the us government requires that every food package list all ingredients in order of largest to smallest ingredient by weight
true
to successfully stick with a fitness program, you must incorporate it into your schedule
true
women experience less hypertrophy than men with resistance training
true
How many adult Americans are currently considered obese
two-thirds
the mode of activity chosen is known as:
type
people under stress often
use sugar to alter energy levels
type I (slow-twitch) muscle fibers
utilize oxygen to contract
organic compounds that we need in tiny amounts that promote growth and help maintain health are known as
vitamins
a pattern of losing/gaining weight is known as
weight cycling
A series of diets following by eventual weight gain is known as
yo-yo dieting
when developing a training program for cardiorespiratory fitness, your intensity of exercise should be determined by
your target heart rate
What is not a cause of hangover?
Drinking beer before liquor
Winning the approval of someone else is a good reason to change a behavior
False
What is not a symptom of alcohol poisoning?
Fever
The psychoactive substance in marijuana is known as
THC
Increasing physical activity is a major health goal identified by the Surgeon General
True
a measure of amount of chemical energy that a food provides is known as
a calorie
a person with an internal locus of control has
a high level of self-effiecacy
the best way to gauge your overall flexibility is by performing
a series of range-of-motion tests
a set of physical or emotional reactions following a stressful event or circumstance is
a stress response
an event or circumstance to which the body tried to adapt is
a stressor
Mandy is 23 years old and just graduated with a degree in education. She wants to spend the summer getting in shape for her new job a a teacher starting in the fall. What will Mandy's predicted HRmax be as she begins to exercise regularly? a. 197 beats per minute b. 185 beats per minute c. 176 beats per minute d. 190 beats per minute
a. 197 beats per minute
The American College of Sports Medicine recommends a target heart rate range of _______ of HRmax a. 64-95% b. 55-84% c. 45-74% d. 35-64%
a. 64-95%
underweight is defined as a BMI of a. <18.5 b. <30 b. <24.9 d. <12.2
a. <18.5
Which of the following is most true of habits? a. habits involve elements of deliberate choice but are influence by demographics b. Habits are determined by deliberate choice and are not influenced by demographics. c. Habits are determined by demographics and do not involve deliberate choice. d. Habits are not related to either deliberate choice or demographics.
a. Habits involve elements of deliberate choice but are influence by demographics
a vitamin that is important in maintaining vision is a. A b. D c. E d. C
a. Vitamin A
adaption is defined as a. a change in the body as a result of overload b. the ability to perform motor tasks smoothly c. subjecting a muscle to more actively than it is used to d. the ability of muscles to exert force
a. a change in the body as a result of overload
a motor unit consists of a. a single nerve fiber connected to many muscle fibers b. actin and myosin c. a muscle body and a tendon d. many nerve fibers connected to a single muscle fiber
a. a single nerve fiber connected to many muscle fibers
Which of the following is an example of prevention a. a vaccination b. a cavity filled in a tooth c. a radiation treatment for cancer d. a cast put on a broken arm
a. a vaccination
benefits of regular stretching include improved a. balance b. muscle strength c. agility d. endurance
a. balance
An organized, deliberate effort to alter or replace a habit or activity is known as a. behavior change b. motivation c. countering d. contemplation
a. behavior change
the FITT formula is used to a. design a safe and effective exercise program b. estimate body composition c. estimate energy expenditure d. determine how much water to consume during exercise
a. design a safe and effective exercise program
one factor leading to eating disorders is a. excessive emphasis on achievement b. acceptance of body c. lack of thought about food d. lack of concern of what others think about one's body
a. excessive emphasis on achievement.
human papillomavirus disease a. genital warts b. AIDs c. herpes d. syphilis
a. genital warts
which of the following is an example of a viral infection a. genital warts b. syphilis c. gonorrhea d. chlamydia
a. genital warts
According to UNCW Peer Educators, what are three curable STD's? a. gonorrhea, syphilis, chlamydia b. gonorrhea, HPV, syphilis c. Chlamydia, herpes, syphilis d. herpes, HPV, hepatitis B
a. gonorrhea, syphilis, chlamydia
the three metabolic energy systems are a. immediate, oxidative, and nonoxidative b. immediate, stored, and delayed. c. stored, oxidative, and antioxidative. d. nonoxidative, glycolytic, and anaerobic
a. immediate, oxidative, and nonoxidative
changes in flexibility with aging are primarily associated with a. inactivity b. changes in diet c. bone density loss d. changes in blood flow
a. inactivity
the prevalence of lower-back pain rises with a. increased body fat b. low body mass index. c. increased muscle fitness. d. decreased weight in the abdominal region.
a. increased body fat
hypertrophy is a physiological change resulting from resistance training that involves which of the following? a. increased muscle cross-sectional area b. increased tendon strength c. decreased body fat d. decreased insulin sensitivity
a. increased muscle cross-sectional area
round spongy pads that act as shock absorbers in the spine are known as a. intervertebral disks b. core trunk muscles c. ligaments d. vertebrae
a. intervertebral disks
a disadvantage of ballistic stretching is that it a. is less effective at increasing static flexibility b. decreases dynamic flexibility. c. requires a partner to help you stretch. d. is not effective for trained athletes.
a. is less effective at increasing static flexibility
The fluid portion of blood is which of the following? a. plasma b. hemoglobin c. mitochondria d. lactic acid
a. plasma
which of the following is considered a skill-related component of physical fitness? a. power b. flexibility c. muscular endurance d. body composition
a. power
an active chemical in certain mushrooms that causes hallucinogenic effects is a. psilocybin b. tetrahydrocannabinol c. dextromethorphan d. lysergic acid deithlyamide
a. psilocybin
Which of the following is an example of a calisthenics exercise? a. pull-ups b. squats with a barbell c. bench press d. lat pull-down machine
a. pull-ups
The right ventricle pumps blood through the __________ to the lungs a. pulmonary artery b. aorta c. left atria d. capillaries
a. pulmonary artery
the time between a stimulus and response is a. reaction time b. agility c. speed d. power
a. reaction time
resumption of behavior that one is attempting to cease is known as a. relapse b. drug abuse c. withdrawal d. addiction
a. relapse
which of the following types of fiber is associated with lowering cholesterol a. soluble b. digestible c. complex d. insoluble
a. soluble
repeated long-term use of alcohol has been associated with a. stomach cancer b. bone cancer c. ovarian cancer d. melanoma
a. stomach cancer
Which STI can cause blindness, nervous system damage, paralysis, and dementia? a. syphilis b. HPV c. herpes d. AIDS
a. syphilis
all of the following are tools for enhancing flexibility except a. the Valsalva maneuver b. a stretching strap c. a foam roller d. a massage stick
a. the Valsalva maneuver
An STI is a(n) ___________ infection spread through intimate contact a. viral or bacterial b. staph c. airborne d. phenumococcal
a. viral or bacterial
which of the following athletes is most likely to have the greatest percentage of fast-twitch muscle fibers? a. weight lifter b. road cyclist c. soccer player d. marathoner
a. weight lifter
relaxation breath focuses on which muscles chest mouth abdominal back
abdominal
cardiorespiratory fitness is defined as the
ability of the cardiovascular and respiratory systems to supply oxygen to muscles
the best method for burning calories is
aerobic exercise involving large muscles
training that involves continuous activity sustained for 20 or more minutes is known as
aerobic training
sarah narrowly avoided a traffic accident and is experiencing rapid heart rate and other symptoms of the fight-or-flght stress response. Based on her physical and emotional state, Sarah is in which stage of the general adaptations syndrome
alarm
subunits of protein molecules are known as
amino acids
a disturbed pattern of eating, dieting, and perceptions of body image that leads to medical issues is known as
an eating disorder
short-term, high intensity training, such as sprinting, is known as
anaerobic training
research has suggested that meditation shifts brain activity away from the right prefrontal lobe. this area of the brain is associated with pain muscle control anger schizophrenia
anger
an eating disorder characterized by deliberate food restriction and severe, life-threatening weight loss is know as
anorexia nervosa
type II muscle fibers (fast twitch)
are easily fatigable
changing your behavioral response to stress involves
assessing the stressor
people who successfully maintain their weight over time tend to
average an hour of physical activity daily
which of the following strategies is recommended as an effective way to manage your time
avoid overcommitment
Which of the following is the body's most common hormone and is produced and sold as a supplement in a synthetic concentrated form despite lack of definitive proof of its safety or effectiveness? a. amino acid supplements b. DHEA c. creatine d. growth hormone
b. DHEA
Your body's maximal ability to utilize oxygen during exercise is known as a. stroke volume b. VO2 max c. maximal systolic pressure d. cardiac output
b. VO2 max
Which of the following activities would be primarily fueled by the anaerobic energy system? a. a twenty-minute walk b. a sprint down a football field c. a two-mile run d. swimming for 5 minutes
b. a sprint down a football field
submaximal tests are typically used to assess fitness because they a. are more accurate than maximal tests b. are safer than maximal tests. c. must be performed in a lab setting d. require more expertise than maximal tests
b. are safer than maximal tests
one's baseline rate of energy use, dictated by the body's collective metabolic activities, is known as a. energy balance b. basal metabolic rate c. resting metabolic rate d. set point
b. basal metabolic rate
jobs that put workers at high risk of developing lower-back pain are those that involve a lot of a. running b. bending c. changing of positions often d. walking
b. bending
when you begin exercising a. blood vessels leading to the active muscles constrict b. cardiac output increases c. capillaries close d. systolic pressure decreases
b. cardiac output increases
Untreated ___________ can lead to pelvic inflammatory disease a. HIV b. chlamydia c. syphilis d. genital warts
b. chlamydia
when a doctor taps your patellar tendon, your leg kicks out as a result of a reflect a. contraction of the hamstrings b. contraction of the quadriceps muscle c. extension of the deltoid muscle d. extension of the calf muscles
b. contraction of the quadriceps muscle
atypical, abnormal food consumption that diminishes wellness but is not long-lived is known as a. an eating disorder b. disordered eating c. body dysmorphic d. anorexia nervosa
b. disordered eating
a chronic disease related to smoking in which the alveoli become damaged, and the exchange of oxygen and carbon dioxide in the lungs decreases, is known as a. nicotine poisoning b. emphysema c. chronic bronchitis d. pneumonia
b. emphysema
if gonorrhea is transmitted from an infected mother to her newborn baby, it can cause ________ in the newborn a. heart disease b. eye infection c. cancer d. death
b. eye infection
water is used in the body to a. provide energy b. facilitate transport of substances c. develop and maintain bones d. facilitate the absorption of calcium
b. facilitate transport of substances
a group of muscle cells arranged in a bundle is called a a. muscle body b. fascicle c. myofibril d. fiber
b. fascicle
which factor has the least impact on designing an exercise program? a. age b. gender c. current fitness level d. weight
b. gender
an example of an opiate drug is a. psilocybin b. heroin c. valium d. Ritalin
b. heroin
The stable, constant internal environment that our body maintains at rest is known as a. metabolism b. homeostasis c. diastole d. systole
b. homeostasis
exercise intensity is most closely related to a. how often you exercise b. how hard you exercise c. how many minutes you exercise d. how many modes of exercise you use
b. how hard you exercise
Hypokinetic diseases are defined as diseases caused by a. factors outside an individual's control b. inactivity c. poor diet d. exposure to environmental toxins
b. inactivity
John runs 3 miles, five days a week, because he enjoys the challenge the way he feels afterwards. John's reward of running is a. external b. intrinsic c. incentive-based d. consumable
b. intrinsic
after 8 weeks on a resistance-training program, Nathan notices he can snowboard for a longer period of time before tiring. This is due to improved a. muscular strength b. muscular endurance c. motor unit recruitment d. muscle cross-sectional area
b. muscular endurance
Misalignment of the spine leading to lower-back pain can be caused by a. strong ab muscles b. muscular imbalances c. proper body mechanics d. loose hip flexors
b. muscular imbalances
Which of the following statements is true regarding herpes a. the best way to to avoid infection with herpes is to look for physical signs on a partner before engaging in sexual intercourse b. once established, it remains in the body for life c. there is a cure for it d. STIs cannot be transmitted from an infection mother to her infant
b. once established, it remains in the body for life
men over 45 and women over 55 should obtain __________ before beginning an exercise program a. a fitness magazine b. permission from their doctor c. life insurance d. a personal trainer
b. permission from their doctor
which of the following is a benefit of maintaining a good level of flexibility a. increased muscular strength b. prevention of low back pain c. decreased level of body fat d. decreased risk of diabetes
b. prevention of low back pain
Which of the following is a goal of Healthy People 2020? a. extend life expectancy to 100 years for men and 102 years for women b. promote quality of life, healthy development, and healthy behaviors across all life stages c. increase disparities in health between groups d. eliminate obesity in the United States
b. promote quality life, healthy development, and healthy behaviors across all life stages
Your uncle Jim quit smoking 3 months ago, but today in a moment of weakness, accepted and smoked a cigarette offered to him by a friend. Which stage of behavior change is he in? a. maintenance b. relapse c. termination d. contemplation
b. relapse
Which of the following is a general safety tip for weight training? a. use a bouncing motion when lifting free weights b. safety collars should be used at the ends of weight bars c. perform all exercises at a brisk pace d. only attempt free weight lifts when no one is within 20 ft of you
b. safety collars should be used at the ends of weight bars
The ability to have a satisfying interpersonal relationships is which of the following a. physical wellness b. social wellness c. spiritual wellness d. intellectual wellness
b. social wellness
which organ(s) secrete(s) cortisol in response to stress? a. the hypothalamus b. the thyroid gland c. the pituitary gland d. the adrenal glands
b. the pituitary gland
the fatty acid in most foods and in the body occur in the form of a. monounsaturated fatty acids b. triglycerides c. polyunsaturated fatty acids d. trans fats
b. triglycerides
which method is best for tracking your progress with weight training a. Flex in front of the mirror after each set. b. Use a weight-training log to record your progress c. Measure the girth of your muscles with a tape measure after each workout d. Have a friend describe the changes in your appearance each week
b. use a weight-training log to record your progress
_________ is a prescription drug used to help break nicotine addiction a. adderall b. zyban c. ketamine d. oxycontin
b. zyban
the maintenance of equilibrium is
balance
stretching characterized by bounding or jerky movements is knowns as __________ stretching
ballistic
one's baseline rate of energy use, dictated by the body's collective metabolic activities is known as
basal metabolic rate
an action plan, a list of support sources, and a public declaration of intent are all part of what strategy for change?
behavior change contract
an eating disorder characterized by out-of-control eating without purging is known as
binge eating disorder
Hannah's new roommate, Kelsey, is a petite redhead with a shy personality. As they were getting to know each other over salads one night, Kelsey kept sizing up the other girls walking by in the cafeteria. She finally commented to Hannah, "Yeah, I spend a lot of time comparing my body to other girls." Where is Kelsey on the thought-pattern continuum for body image?
body preoccupied/obsessed
a primary purpose of the general cool-down is to slowly return ________ back to resting levels
breathing rate
An eating disorder characterized by bouts of binge eating followed by self-induced vomiting, laxative abuse, or excessive exercise is known as:
bulimia nervosa
with training, you can typically improve your VO2 max by a. 5 to 10% b. less than 5% c. 15 to 20% d. more than 20%
c. 15 to 20%
Stretching that involves using voluntary contractions to help facilitate relaxation is known as __________ stretching a. static b. ballistic c. PNF d. dynamic
c. PNF
a deficiency of what vitamin is linked to development of fibrocystic breast disease? a. A b. D c. E d. C
c. Vitamin E
stress can be described as a. remembering a sad event that occurred in your past b. a viral infection c. a disturbed emotional state caused by an event or circumstance d. maintaining the body's normal physiological equilibrium in response to an event
c. a disturbed emotional state caused by an event or circumstance
which of the following are considered core muscles a. lower leg muscles b. neck muscles c. abdominal muscles d. arm muscles
c. abdominal muscles
The cellular form of energy is known as a. adenosine diphosphate (ADP) b. glucose c. adenosine triphosphate (ATP) d. creatine phosphate
c. adenosine triphosphate (ATP)
the hormone secreted by the pituitary gland in response to stress is a. norepinephrine b. cortisol c. adrenocorticotrophic hormone (ACTH) d. adrenaline
c. adrenocorticotropic hormone (ACTH)
effects of nicotines exposure include a. dilation of blood vessels b. decreased heart rate c. an aroused alert mental state d. decreased adrenaline production
c. an aroused alert mental state
blood is pumped out of the heart to the brain and body via the a. bronchioles b. pulmonary artery c. aorta d. atria
c. aorta
An action plan, a list of support sources and a public declaration of intent are all part of what strategy go change? a. target behavior b. countering c. behavior change contract d. motivation
c. behavior change contract
a state of stress-induced physical and mental exhaustion is known as a. ptsd b. allostatic load c. burnout d. overload
c. burnout
a symptom of primary syphilis is a a. cluster of painful blisters b. rash c. chancre sore d. milky penile discharge
c. chancre sore
a primary source of stress is which of the following a. consistent goals and behaviors b. high self-efficacy c. change d. psychological hardiness
c. change
The most common steroid in the body is a. estrogen b. ACTH c. cholesterol d. testosterone
c. cholesterol
if a stretch reflect is activated, the muscle will a. relax b. lengthen c. contract d. tear
c. contract
dietary factor contributing to the incidence of obesity worldwide include a. high whole grain consumption b. low meat consumption c. high fat consumption d. low sugar consumption
c. high fat consumption
women have a tendency to burn fewer calories than men because of women's a. lower level of activity b. greater intake of high-fat foods c. higher level of essential body fat d. lower metabolic rate
c. higher level of essential body fat
Bettina has been exercising for a few weeks and is becoming adjusted to her current intensity level. To improve further, she must a. begin to train using a different mode of activity b. target skills that will improve her sports performance c. increase her overload training d. readjust her expectations because she has reached her plateau
c. increase her overload training
successful weight loss can be best accomplished by a. adhering to short-term diets b. decreasing energy expenditure c. making small dietary changes over time d. using supplements
c. making small dietary changes over time
the root cause of delayed onset muscle soreness is a. dehydration b. accumulated lactic acid in the muscle c. microdamage to muscles d. inflexibility
c. microdamage to muscles
which of the following statements regarding the use of condoms is true? a, Condoms provide 100% protection against STIs. b. Condoms are highly ineffective at blocking fluid exchange. c. Most condom failure is due to inconsistent use d. Condoms increase in effectiveness when stored in warm places.
c. most condom failure is due to inconsistent use
flexibility is the ability of the joints to a. minimize range of motion b. extend beyond normal range of motion c. move through a full range of motion d. prevent low back pain
c. move through a full range of motion
Which nutrient makes up antibodies that protect us from disease, assists with building and repair of bone and skin, and help to transport oxygen? a. fat b. vitamins c. protein d. carbohydrate
c. protein
Which of the below is an action-orientated objective in a SMART goal setting system a. increase my distance by one-half mile every other week b. increase my running speed to an 8 1/2 minute mile pace c. run on the trail 4 times a week d. complete he rock n' roll marathon next year
c. run on the trail 4 times a week
decreasing stress related to performance demands involves a. having high expectations b. pushing yourself harder c. setting priorities d. setting unrealistic deadlines
c. setting priorities
which of the following would be considered a complete protein source a. spinach b. peanut butter c. steak d. vegetable oil
c. steak
during the specific cool-down, you should a. try to lower your body temperature quickly b. perform a less vigorous form of the activity done during your workout c. stretch the muscle groups worked during the activity d. keep the heart rate elevated as much as possible
c. stretch the muscle groups worked during the activity
A person believes that he may develop lung cancer if he continues to smoke. This is an example of perceived a. problems with confidence b. invincibility c. susceptibility d. problems with competence
c. susceptibility
one advantage of stability ball for resistance work is a. that all exercises mimic sport movement patterns b. the maximum development of upper body muscles c. the development of core strength d. that all exercises can be done in a pool
c. the development of core strength
which of the following would be considered a stressor? a. having a new love interest b. pounding heart rate c. traffic tie-up on I-95 South d. sweat armpits
c. traffic tie-up on I-95 South
Your friend is thinking about trying a fad diet to lose weight. Given the information in this chapter on problems associated with fad diets, you can inform her that a. weight loss from these kinds of diets is usually from loss of fat mass b. finding the right diet will lead to permanent weight loss c. unless she changes her eating habits permanently, she will regain the weight d. these diets are highly effective
c. unless she changes her eating habits permanently, she will regain the weight
Mentally picturing success in reaching a goal is known as which one the following a. modeling b.shaping c.visualization d. countering
c. visualization
which of the following is an action you can take to develop better mental skills for stress management a. accepting that there is only one more appropriate action b. perceiving life as unchangeable c. worrying constructively d. taking action quickly
c. worrying constructively
the most important factor to keep in mind when losing weight is a. how you look in the mirror b. how much weight you have lost c. your overall percentage of body fat d. your current body weight
c. your overall percentage of body fat
proteins from plant sources
can be combined to obtain complementary proteins
The five health-related components of physical fitness are:
cardiorespiratory endurance, muscular strength, muscular endurance, flexibility, and body composition
an open sore located at the site of syphilis infection is known as a
chancre
when choosing resistance exercises to include in a beginning fitness program aimed at general muscular fitness
choose 8-10 basic full body resistance exercises
which of the following is an effective tip for successful weight loss
choose high-volume, nutrient-dense foods
a muscle contraction with overall muscle shortening is
concentric
A person who says "I may weigh more than what I like, but I enjoy eating and balance my pleasure with eating with my concern for a healthy body" is exhibiting what type of thought pattern associated with healthy or distorted eating?
concerned well
Kristina's mom wants to begin an exercise program. However, she is overweight and concerned about the impact exercise might have on her knees. To decrease her chance of injury, Kristina might recommend that her mom try
cross-training
training that alternates exercise modes within a given program is
cross-training
what is an example of an aerobic activity
cycling
Overweight is defined as a BMI of a. 16 to 18.4. b. >30. c. 18.5 to 24.9. d. 25 to 29.9.
d. 25 to 29.9
The "bad cholesterol" which leads to plaque deposits in blood vessels, is known as a. lipoproteins b. triglycerides c. HDL d. LDL
d. LDL
a stress of physical or emotional reactions following a stressful event or circumstance is a. a stressor b. a fight-or-flight response c. eustress d. a stress response
d. a stress response
the ability to change body position with speed and accuracy is a. power b. strength c. speed d. agility
d. agility
STIs are spread through a. anal sex b. unprotected intercourse c. oral sex d. all of the above
d. all of the above
___________ is a component of spiritual wellness a. proper nutrition b. physical education c. intelligence d. altruism
d. altruism
Gas exchange (the delivery of oxygen and the removal of carbon dioxide) in the lungs takes place in the a. aorta b. right atrium c. bronchioles d. alveoli
d. alveoli
resistance training intensity is usually measured by a. heart rate during lifts b. speed with which you lift the weights c. size of the muscles when contracted during the activity d. amount of weight lifted
d. amount of weight lifted
cocaine may be described as both a. a tranquilizer and a sedative b. a depressant and a stimulant c. an opiate and a stimulant d. an anesthetic and a stimulant
d. an anesthetic and a stimulant
changing your behavioral response to stress involves a. continuing to response the way you always have to a stressor b. acquiring more possessions c. ignoring the stressor d. assessing the stressor
d. assessing the stressor
Which STI is known as a yeast infection? a. herpes b. HPV c. syphilis d. candidiasis
d. candidiasis
chemicals associated with addiction a. must have the potential to produce negative mood change b. enhance alertness. c. provide a sense of pleasure or stability that the addict can achieve in other ways. d. causes cellular changes
d. causes cellular changes
stretching that involves mimicking movements performed in a workout or sports activity is known as __________ stretching a. PNF b. static c. ballistic d. dynamic
d. dynamic
Diane recently quit smoking and started a support group for former smokers. As a result of these actions, she has improved which dimensions of wellness? a. environmental and intellectual b. physical only c. social and spiritual d. environmental, physical, social, spiritual, and financial
d. environmental, physical, social, spiritual, and financial
people older than 55 are encouraged to include balance training in their exercise program, to reduce the risk of a. alzhiemer's disease b. heart disease c. diabetes d. falls
d. falls
a state of physiological equilibrium is known as which of the following a. allostasis b. eustress c. distress d. homeostasis
d. homeostasis
Excess hydration, or water intoxication, is clinically known as a. hypernatremia b. scurvy c. dehydration d. hyponatremia
d. hyponatremia
which of the following may occur as the result of cardiorespiratory training? a. decrease in the number of mitochondria within muscle b. less efficient transfer and use of oxygen by muscles c. decrease in glycogen stores within muscle d. improved oxygen delivery to muscles
d. improved oxygen delivery to muscles
cardiorespiratory fitness a. lowers metabolic rate b. makes it more difficult to control body composition c. reduces immune system function d. improves self-esteem
d. improves self-esteem
alcohol use becomes alcohol abuse when a. it decreases respiratory rate. b. a female drinks one alcoholic beverage per day. c. a male drinks two alcoholic beverages per day. d. it negatively affects social and family relationships
d. it negatively affects social and family relationships
a common symptom of alcoholics is a. the need to drink less and less alcohol to feel drunk b. being able to stop drinking once they start c. a growing distaste toward drinking alcohol d. loss of control
d. loss of control
Which factor is the reason why teens and young adults are more likely to contract STI than older adults? a. more likely to use condoms consistently b. more likely to practice abstinence c. less likely to take birth control pills regularly d. more likely to have multiple partners
d. more likely to have multiples partners
an individual muscle cell within each skeletal muscle is called a a. fascicle. b. myofibril. c. muscle body d. muscle fiber
d. muscle fiber
inflammation of the fascia on the underside of the foot is known as a. strain b. sprain c. shin splints d. plantar fasciitis
d. plantar fasciitis
loss of muscle mass and strength with aging is called a. atrophy b. muscle wasting c. dystrophy d. sarcopenia
d. sarcopenia
fats that are solid at room temperature are a. monounsaturated b. polyunsaturated c. oils d. saturated
d. saturated
unprotected sex is best defined as a. sexual intercourse without a barrier method of pregnancy protection b. sexual contact without a condom c. sexual intercourse with an infected partner d. sexual intercourse without the use of a condom or other method of STI protection
d. sexual intercourse without the use of a condom or other method of STI protection
a good source of complex carbohydrates includes a. milk b. eggs c. grapes d. squash
d. squash
infections of the urethra or bladder caused by microorganisms are known as a. trichomoniasis b. candidiasis c. pelvic inflammatory disease d. urinary tract infection
d. urinary tract infection
gentle stretching and relaxation of muscles will
decrease stress hormones
which of the following is considered negative stress
distress
which of the following is likely to lead to poor sleep
doing your workout about an hour before bedtime
exercise is a subset of physical activity that is
done specifically to achieve or maintain fitness
stepping back to a simpler life is known as
downshifting
sue derives satisfaction and self-esteem from her job, so she is experiencing a high level of ____________ wellness
emotional
simple carbohydrates primarily provide
energy
the relationship between the amount of calories consumed in food and the amount of calories expended through metabolism and physical activity is known as
energy balance
Recycling and using public transportation are examples of ____________ wellness
environmental
one weight-loss supplement that has been banned in the US is potassium ephedra leptin creatine
ephedra
stress from positive events or circumstances is
eustress
aerobic exercise, weight lifting, and yoga are all examples of
exercise training
muscular strength is defined as the ability of your muscles to
exert force
the best way to keep yourself from doing the Valsalva maneuver is to
exhale as you perform a lift
physiological damage, reduced immunity, and increased susceptibility to physical or mental illness are characteristic of which stage of general adaption syndrome exhaustion alarm resistance allostatic
exhaustion
Going to a bar with a friend when you are trying to quit drinking is an example of effectively controlling your environment
false
HIV is highly contagious
false
Having a high level of fitness contributes to the risk for heat illness
false
Having an external locus of control means that a person believes that he has control over his behavioral choices
false
In terms of calories burned, basal metabolic rate is higher than resting metabolic rate
false
Motivation to lose weight is best if it is primarily on short-term goals
false
Physical fitness is defined as the ability to perform sports skills with proficiency
false
Resistance training programs increase the risk of cardiovascular disease
false
The complete breakdown of fat, glucose, and protein to produce oxidative energy occurs in the hemoglobin
false
The dimensions of wellness are independent of one another and not interconnected
false
The final stage of transtheoretical model is maintenance of the new behavior
false
Veins carry blood away from the heart
false
Weight loss resulting from the Atkins Diet is primarily a result of the high protein intake
false
a person's number of contacts is more important to wellness than the subjective experience of being unpopular or lonely
false
anaerobic exercise is the best calorie burner
false
as muscle temperature increases, flexibility decreases
false
during resistance training, the majority of the training adaptations occur during the workout
false
eighty percent of the resistance to movement around a joint is accounted for by the individual soft tissues
false
individuals with significant bone or joint problems should develop a workout plan focusing on high-impact exercises
false
men have a greater hip flexibility than women
false
nutritional supplements are required for optimal muscle growth and strength gains
false
people who are hyper flexible have a low level of flexibility
false
people who are underweight are at a higher risk for musculoskeletal injuries because of increased stress on their muscles and joints
false
people who stop exercising lose fitness gains at the same rate as they gained them
false
regular resistance training results in increased bulk for women
false
short-term stress generally depressed the immune system
false
smoked meats tend to be low in sodium
false
stretching should always be done to the point of pain
false
the best time to stretch is before a workout
false
the exercise-to-rest transition during the cool-down should last at least 20 minutes
false
whole body vibration platforms are not effective in increasing flexibility
false
your resting heart rate increases as your cardiorespiratory system becomes more conditioned
false
basal metabolic rate is decreased by increased
fat mass
The physiological reaction induced by nervous and hormonal signals that readies the heart, muscles, and other organs and systems in ways that promote survival is called
fight-or-flight response
Air entering the body through the nose travels first through the __________ and then through the _________ before entering the lungs
first through the upper respiratory tract and then through the lower respiratory tract
stress relaxation techniques
focus the mind and breathing
the times per week that an activity is performed is known as
frequency
the components of FITT formulae are
frequency, intensity, time, and type
to counter a lack of motivation, you should choose exercise that is
fun and convenient
which lifestyle factor is related to weight gain
getting less than 6 hours of sleep
during the stress response, one of the primary functions of cortisol is to trigger the release of insulin adrenalin glucose endorphins
glucose
the sit and reach test measures flexibility in the
hamstrings, lower back, and hips
epinephrine and norepinephrine secreted during the stress response target cells within the liver heart adrenal glands body fat
heart
HDL cholesterol
helps protect against heart disease
HDL cholesterol a. is not affected by consuming saturated fat b. leads to plaque buildup in the blood vessels c. is the "bad cholesterol" d. helps protect against heart disease
helps protect against heart disease
what is the best specific, time-oriented goal for exercise?
ill run 3 miles in 30 minutes by mid-july
aerobic exercise training has been shown to
improve cognitive function