PHED 1000 Final

How many different types of contraction is skeletal muscle capable of making?

Three

A poor warm-up routine can lead to fatigue and potential injury, limiting your attention and ultimately resulting in a poor program.

True

African Americans have a higher incidence of hypertension than Caucasians.

True

An increase in muscle mass will eventually produce an increase in metabolism

True

Both types of muscle fibers exist within each muscle.

True

Coping is an attempt to effectively manage or control stress by using techniques that alter the physiological and psychological consequences of stress.

True

Coping is an attempt to effectively manage or control stress so that it does not dominate your life.

True

Dietary surveys show that Americans eat more protein than needed.

True

Fat distribution in adults tends to follow particular patterns that are largely inherited.

True

Forms of cardiovascular disease include congenital heart disease, arrhythmias, peripheral artery disease, pericarditis, and cardiomyopathy.

True

If you gradually overload the system by running farther at a faster pace, you will force the cardiorespiratory system to work more efficiently to keep up with increased physical demands.

True

It is important to warm up before you begin any type of workout.

True

Knowing REE is a great tool for weight maintenance and weight loss.

True

No federal or governmental controls regulate the sale and ensure the quality of herbal supplements being sold.

True

Normal bone structure, fat, and skin or scar tissue may limit the ability to move through a full range of motion.

True

Pain that comes from a trigger point may also cause some restricted range of motion.

True

Regardless of the type of physical activity in which you choose to participate, certain principles should be incorporated into every program.

True

Regular physical activity and increased physical fitness have been shown to increase serotonin levels in the brain.

True

Research has indicated that most individuals who abuse psychoactive drugs have the type of personality that is often impressionable, escapist, or fragile.

True

Small amounts of caffeine benefit physical performance.

True

The demand on the cardiorespiratory system is greater when the percentage of body fat is high.

True

The functioning of the kidney, lungs, and blood vessels is essential for distributing oxygen and nutrients and removing wastes from the body.

True

The major roles for nutrients are growth, repair and maintenance of all body cells, regulation of body processes, and to supply energy for cells.

True

The principles of overload and progression should also be applied to a stretching program.

True

The type of activity used in continuous training must be aerobic.

True

Those with eating disorders should be referred to a licensed psychologist or medical professional who specializes in treating eating disorders as eating disorders can have serious health consequences.

True

To see improvement in cardiorespiratory endurance, it is necessary for a previously sedentary or unfit individual to engage in no fewer than two physical activity sessions per week.

True

Water is a key macronutrient that is most often overlooked in people's diets.

True

Without oxygen, the body is incapable of producing energy for an extended period of time.

True

Which vitamin is not a fat-soluble vitamin?

Vitamin C

The typical adult recommendation is _________ gram(s) of protein per kilogram of body weight.

0.80

The HHS re-evaluates major risks to health and wellness every _____ years.

10

When progressing in weight, an individual should try to increase the weight by _______.

10 percent

What is the recommended daily allowance of carbohydrates in grams?

130

A body mass index (BMI) in the range of _______ is considered healthy.

18 to 25

The Centers for Disease Control and Prevention recommend 150 minutes of moderate-intensity aerobic activity every week and muscle-strengthening activities on ____ or more days per week.

2

To help yourself fall asleep, avoid eating a large meal _______ hour(s) before bedtime.

2

When training specifically for the development of muscular strength, the concentric, or positive, portion of the exercise should require 1 to 2 seconds, while the eccentric, or negative, portion of the lift should require __________ second(s).

2 to 4

To remain in caloric balance as you age, you will need to decrease your caloric intake by about ____% every 10 years over the age of 25

2.5

The ACSM recommends vigorously intense aerobic activity for _______ minutes a minimum of 3 days a week.

20

What is the recommended percentage of calories that should be from fat in your diet?

20% to 35%

How many grams of fiber should adult women consume in their daily diet?

25

A BMI in the range of _______ is considered overweight.

25 to 30

In contrast to fat tissue, lean body tissue contains less fat, more protein, and more water and represents approximately ______ calories

2500

How many muscles attach to the lumbo-pelvic complex?

29

During the YMCA Step Test, subjects step to a metronome for how many minutes?

3

It is recommended that you try to work out at least _____ days per week to see improvement.

3

After which age do qualities such as muscular endurance, coordination, and strength begin to decrease?

30

The U.S. Department of Health and Human Services (HHS) reported that only 24 percent of adults participate in a minimum of __________ minutes of light-to-moderate physical activity at least five times per week.

30

The recommendation for a light meal 2 to 4 hours before activity is about _______ calories.

300

It is a good idea for anyone over the age of ________ to assess their medical history to identify preexisting conditions that should be considered before starting an exercise program.

35

How many grams of fiber should adult men consume in their daily diet?

38

Normal maximum aerobic capacity for most men and women ages 15 to 25 years would fall in the range of ____ to _____ ml/kg/min.

38; 46

How many calories of energy does 1 gram of carbohydrates supply?

4

A big concern with eating fast food is that roughly ___________ of the calories comes from fats.

40% to 50%

For a healthy, fit individual to maintain health and reduce the risk for chronic disease, it is recommended to engage in 30 minutes of moderate-intensity activity _______ days a week.

5

The recommended length of the cool-down period is _______ minutes.

5 to 10

A history of coronary artery disease (CAD) in the family is considered a predisposing risk factor when parents or siblings experience evidence of the atherosclerotic disease process between the ages of ______ to _____ years.

55; 60

To develop strength, the amount of weight selected should be sufficient to allow _______ maximum repetitions in each of three sets.

6 to 8

Approximately ___ percent of the population is somewhat active but fails to achieve the exercise intensity levels necessary for improving cardiorespiratory endurance.

60

How much sleep do adults generally need?

7 to 8 hours

At rest, the heart pumps out approximately _______ ml of blood per beat.

70

Individuals who are obese have a premature death rate that is _______higher than those who are not obese

70%

What is the recommended daily allowance of water in cups per day?

8-12

How many calories of energy does 1 gram of fats supply?

9

The physiological response to stress follows a three-stage pattern. What is the pattern?

Alarm, resistance, and exhaustion

Which is not a nutrient?

Alcohol

In females, where is the highest incidence of cancer found?

Breast

Which eating disorder is characterized by recurrent episodes of binge-type eating followed by purging?

Bulimia nervosa

If a person endeavors to run every other day to increase his or her fitness level but goes on only one run in 6 months, then he or she is not demonstrating which principle of a fitness program?

Consistency

Which technique uses exercises performed at the same level of intensity for long periods of time?

Continuous training

Which is NOT a sign of the fight-or-flight syndrome?

Decreased blood pressure

Which is NOT a sign of stress?

Decreased smoking

__________ denotes detrimental responses or negative stressors.

Distress

Four energy-generating systems function in muscle tissue to produce a chemical compound called ATP.

False

In a concentric muscle contraction, the muscle contracts to produce tension, but there is no change in the length of the muscle.

False

In adults, weight loss or gain is primarily a function of the changes in fat cell number, not cell size.

False

Malignant tumors typically pose only a small threat to tissue and tend to remain confined in a limited space.

False

Some of the psychological benefits of exercise include decreased motivation, increased self-perception and esteem, improved mood states, decreased emotional well-being, reduced stress and anxiety, and a realistic body image.

False

The American Heart Association recommends that all healthy adults over the age of 65 do moderately intense aerobic exercise 30 minutes a day, a minimum of 5 days a week.

False

The function of minerals is to build strong bones and teeth, but to limit metabolic processes and reactions.

False

Weight training, if done through a full range of motion, will impair flexibility.

False

Which of the following is not a component of lean body mass?

Fat

The "F" in the acronym FITT stands for what word?

Frequency

Overload is a gradual increase is which things?

Frequency, intensity, time, or duration

The formula for heart rate (HR) max is what?

HRmax = 208 - 0.7 ´ Age

Which of the following is an approach to health and well-being that accepts natural diversity in body size, encouraging people to stop focusing on weight, dieting, or other weight loss efforts?

Health at Any Size

Which is not a major health indicator in Healthy People 2020?

Health insurance

Which is NOT a side effect of alcohol?

Increased reaction time

Which is NOT a sign of an individual who is sleep deprived?

Is satiated

The 3 steps to maintaining a healthy body weight are all of the following EXCEPT?

Keep your finger on the pulse of what is new and follow those directions exactly.

If you are working hard enough to break a sweat but can still carry on a conversation, you are working at which intensity?

Moderate

Which two regulatory systems in the body govern the stress response?

Nervous and endocrine

Which is a sequence of carefully performed movements that stretches and strengthens muscles?

Pilates

A large amount of force that is generated rapidly is called what?

Power

Health-related fitness components do not include which of the following?

Power

In males, where is the highest incidence of cancer found?

Prostate

The "R" in PAR-Q stands for what word?

Readiness

Recommendations to reduce obesity and prevent chronic disease are all of the following EXCEPT?

Reduce vitamins, minerals and water

The "R" in the SMART principle stands for what word?

Relevant

What does REE stand for?

Resting energy expenditure

Weight Watchers is an example of which type of diet?

Restricted-calorie

"If you don't use it, you'll lose it" describes which concept?

Reversibility

_______-twitch muscle fibers require large amounts of oxygen for contraction and are more resistant to fatigue.

Slow

Marathon runners most likely have more of which type of muscle fiber?

Slow-twitch

Which sense is not involved in neuromuscular coordination?

Smell

Which sport is likely to have the lowest prevalence of eating disorders?

Soccer

The letter "S" in the SAID principle stands for which word?

Specific

If a person takes yoga classes in an attempt to increase his or her flexibility, then he or she would be following which principle of a fitness program?

Specificity

_________ is the ability to perform a particular movement very rapidly.

Speed

Power is a function of which two components?

Strength and speed

Which organization published the Physical Activity Guidelines for Americans in 2008, including guidelines that were a little more flexible than previous recommendations?

The Centers for Disease Control and Prevention

Which are body postures and breathing exercises used to help reduce stress?

Yoga

When extending the elbow, the triceps act as the ________ muscle.

agonist

When flexing the elbow, the biceps act as the ___________ muscle.

agonist

When extending the knee, the hamstrings act as the ___________ muscle.

antagonist

The oldest technique for stretching, which is seldom used because it can cause muscle soreness, is called _______ stretching.

ballistic

The rate at which calories are spent for carrying on the body's vital functions and maintenance activities

basal metabolic rate

Lack of sleep increases the risk of weight gain by affecting the way the body processes and stores _____________.

carbohydrates

Exercise can decrease the production of hormones related to stress, such as _______.

cortisol

Beneficial stress, such as moderate physical training, is called ___________.

eustress

Body-weight exercises can also help to improve __________ as long as each exercise is done through a full range of motion.

flexibility

Glycogen is broken down to supply ______________, which is then metabolized to generate adenosine triphosphate (ATP).

glucose

The American College of Sports Medicine (ACSM) recommends training at _______ of your max target heart rate for vigorous-intensity.

greater than 80%

The ________ the intensity of the exercise, the _______ the heart rate.

greater; higher

If a muscle gets bigger, it is called _________.

hypertrophy

If you progress your workout too rapidly, you will likely develop a/an ________.

injury

When an injury may prevent an individual from going through a full range of motion, _______ exercises are used to develop strength.

isometric

When lifting with free weights, a person can usually lift _______ weight compared to when using weight machines to do the same exercise.

less

Lending prescriptions to others is an example of drug _______.

misuse

When your body adapts to a workout routine, you may experience a ________ in reaching your goals.

plateau

Speed, power, balance, and agility are examples of _______-related fitness components.

skill

Fat located just under the skin is called

subcutaneous

In men after age 30, ______________ production tends to go down, causing reduced lean muscle mass and a higher rate of accumulation of abdominal fat.

testosterone

Functional strength training incorporates integrated exercises by using eccentric, concentric, or isometric contractions in ________ plane(s) of motion simultaneously.

three

Sleeping extra hours on your days off from work, or going to bed later and then sleeping later in the morning, tends to interfere with your individual _____-_____ rhythm.

wake-sleep

Which is not a macronutrient?

Minerals

_________ is determined by using a ratio of a person's body weight to height

Body Mass Index

The "M" in the SMART principle stands for what word?

Measurable

What does the acronym ACSM stand for?

American College of Sports Medicine

This is a process by which fatty plaques are deposited along arterial walls.

Artherosclerosis

What is the hallmark component of any lifestyle change?

Behavior Modification

Who should use the PAR-Q when getting ready to begin a physical activity program?

Everyone

As physical activity levels decrease, the number of deaths attributed to CAD decrease.

False

As we age, recovery from vigorous exercise requires a shorter amount of time.

False

Dustress involves techniques that attempt to reduce both the quantity and the quality of stress in your life

False

Which structure connects bone to bone and provides stability around a joint?

Ligaments