PHED 1164
After exercising, the cool-down phase should be at least ____ minutes. 5 10 15 20 25
10
What percentage of total calories should come from protein? Question options: 10-35 15-40 20-45 25-50 30-55
10-35
For individuals with or at risk for coronary heart disease, data suggest that more than ____ calories per week may have to be expended to improve cardiorespiratory fitness. Question options: 500 800 1,000 1,400 2,000
1400
Adults should do ____ minutes a week of moderate-intensity aerobic physical activity. Question options: 90 120 150 180 210
150
Flexibility exercises should be conducted a minimum of ____ days per week. 1 or 2 2 or 3 3 or 4 4 or 5 5 or 6
2 or 3
According to the BMI, the lowest risk for chronic disease is in the ____ range. Question options: 18 to 21 22 to 25 26 to 29 30 to 33 34 to 37
22 to 25
Drinking about ____ ounces of cool water every 15 to 20 minutes during exercise seems to be ideal to prevent dehydration. Question options: 2 to 4 6 to 8 8 to 10 10 to 12 12 to 16
6 to 8
At about 50 percent intensity, the recommended duration of cardiorespiratory training is ____ minutes per day. 20 30 45 60 90
60
BMI is calculated by multiplying your weight in pounds by ____ and dividing this figure by the square of the height in inches. 575 625 705 815 945
705
The ____ stage of the transtheoretical model of change requires the most commitment of time and energy. Question options: action maintenance preparation contemplation precontemplation
Action
What is the ability of the heart, lungs, and blood vessels to supply oxygen to the cells to meet the demands of prolonged physical activity? cardiorespiratory endurance speed coordination power muscular fitness
Cardio respiratory endurance
Which activity will most likely promote cardiorespiratory endurance? Question options: plyometrics yoga calisthenics lifting weights cross-country skiing
Cross Country Skiing
Goals that someone else sets for you are more motivational than goals you set for yourself. Question options: True False
False
The 1.0-Mile Walk Test alone can determine an individual's overall level of fitness. True False
False
Sports medicine specialists believe that many muscular/skeletal problems and injuries, especially in adults, are related to a lack of ____. Question options: strength cardiorespiratory endurance flexibility balance coordination
Flexibility
What information is needed to complete the equation to determine your estimated VO2max after the 1.0-Mile Walk Test? Question options: age BMI resting heart rate gender weight in kilograms
Gender
Much of the blood glucose from food consumption goes to the muscles, where it is stored as ____. Question options: triglycerides glycogen protein glucagon sucrose
Glycogen
The Modified Sit-and-Reach Test is used to assess ____ flexibility. Question options: quadriceps hip hamstring and low back shoulder and chest back and abdominal
Hamstring & Lower Back
John does not believe he will get lung cancer from smoking cigarettes; therefore, he does not intend to quit smoking. John is in the ____ stage of the transtheoretical model of change. Question options: precontemplation contemplation preparation maintenance termination
Precontemplation
Smoking, high blood pressure, consuming too much alcohol, and eating too many fatty and processed foods are examples of ____. Question options: risk factors protective factors cultural influences health barriers peer pressure
Risk Factors
Which term refers to the epidemic of physical inactivity in the United States? Question options: Inactive Death Syndrome Physical Activity Syndrome Secondary Condition Syndrome Sedentary Death Syndrome Preventable Death Syndrome
Sedentary Death Syndrome
The leading cause of preventable deaths in the United States is ____. Question options: physical inactivity diabetes alcohol abuse substance abuse tobacco use
Tobacco Use
A negative caloric balance leads to a decrease in lean body mass. True False
True
In the contemplation stage, people acknowledge that they have a problem and begin to think seriously about overcoming it. Question options: True False
True
Muscles have to be overloaded for them to develop. True False
True
The leading causes of death in the United States today are lifestyle-related. Question options: True False
True
Vigorous activities are most clearly associated with better health and longer life. Question options: True False
True
Cardiorespiratory endurance is determined by ____. Question options: maximum heart rate resting heart rate VO2max blood oxygen saturation blood pressure during exercise
VO2 Max
In addition to social support which factor is essential to cope effectively with stressful life events? Question options: self-worth nurturance toughness a and b b and c
a and b
Carolyn has maintained a healthy body weight by exercising regularly and eating right for more than five years. She is considered to be in the ____ stage of the transtheoretical model of change. Question options: cessation action maintenance adoption relapse
action
About 2 percent of American adults are afflicted with ____ in a 6-month period. Question options: bulimia nervosa anorexia nervosa binge-eating disorder pregorexia drunkorexia
binge-eating disorder
As we begin to exercise, and subsequently increase the intensity of exercise, we progressively rely more on ____ and less on ____ for energy. Question options: fat; carbohydrates carbohydrates; fat amino acids; carbohydrates amino acids; fat fat; amino acids
carbohydrates; fat
If you engage in a diet and exercise program, you should repeat body composition measurements about ____ to monitor changes in lean and fat tissue. Question options: once a week once a month every 3 months every 6 months once a year
every 3 months
Each gram of carbohydrate provides the human body with seven calories. Question options: True False
false
Muscle can turn into fat when a person stops training. Question options: True False
false
People should try to avoid stress entirely. Question options: True False
false
Stress is "nonspecific" in that the body reacts differently based on the nature of the event that leads to the stress response. Question options: True False
false
Physical inactivity is the greatest threat to public health in the United States. Question options: True False
false
Which nutrient is the most concentrated energy source? Question options: fats protein vitamins carbohydrates minerals
fats
What is the body's storage form of glucose? Question options: glycogen starch galactose dextrin maltose
glycogen
Soluble fiber ____. Question options: binds to water in the digestive tract creates a bulkier stool has been shown to decrease blood cholesterol is found primarily in the skins of fruits raises blood sugar levels
has been shown to decrease blood cholesterol
One drawback of nuts is that they are ____. Question options: high in saturated fat low in fiber lacking in minerals high in calories low in vitamins
high in calories
Ideally, your personal trainer's undergraduate degree should be conferred in a fitness-related area such as ____. Question options: biochemistry public health biology kinesiology psychology
kinesiology
Experts believe that the ____ of sleep is/are the most vital for well-being. Question options: first half hour middle two to three hours first and last hour last two hours last half hour
last 2hours
Which snack is an example of a good recovery food following exercise? Question options: pasta with marinara sauce ham omelet chicken breast and cottage cheese milk and cereal mixed nuts
milk and cereal
Processed meats should be consumed sparingly and always with ____ or other foods rich in ____. Question options: milk; calcium grains; selenium coffee; caffeine red wine; resveratrol orange juice; vitamin C
orange juice; vitamin c
What are compounds found in fruits and vegetables that block formation of cancerous tumors and disrupt the process of cancer? Question options: phytonutrients nitrosamines prostaglandins free radicals carcinogens
phytonutrients
Which food is a considered a complete protein? Question options: kale black beans oatmeal almonds quinoa
quinoa
The "R" in SMART stands for ____. Question options: realistic rational rewarding reasonable registered
realistic
If your goal is unreachable, despite your full commitment and best effort, you should ____. Question options: consult a professional start over after a few days of rest set lower standards still try to reach the goal no matter how long it takes reassess the goal
reassess the goal
Tom is grinding his teeth, has nightmares, and is easily irritated. Tom is most likely experiencing symptoms associated with ____. Question options: fatigue stress homeostasis low self-esteem exhaustion
stress
What do watching TV, daydreaming, worrying, and procrastinating have in common? Question options: They are stressful events. They are mindful meditation techniques. They are top-priority tasks. They are relaxation techniques. They are common time killers.
they are common time killers
Based on various national surveys, almost 80 percent of Americans report that ____. Question options: they have sufficient time for family they spend too much time on hobbies they have plenty of time to exercise each day they have ample time to spend with friends time moves too fast for them
time moves too fast for them
More than 95 percent of the stored fat in the human body is in the form of ____. Question options: cholesterol monoglycerides diglycerides triglycerides phospholipids
trigylcerides
Active people are able to maintain bone density much more effectively than their inactive counterparts. Question options: True False
true
Benign tumors can interfere with normal bodily functions, but they rarely cause death. Question options: True False
true
Genetics plays a role in susceptibility in about 10 percent of all cancers. Question options: True False
true
Healthy pregnant women are encouraged to participate in regular moderate-intensity physical activities. Question options: True False
true
In college students, mindfulness has been shown to improve intellectual and academic performance, including better knowledge retention during lectures. Question options: True False
true
Long-term harmful effects of marijuana use include atrophy of the brain leading to irreversible brain damage as well as decreased resistance to infectious diseases. Question options: True False
true
Many physicians believe that a patient's attitude, especially a fighting spirit, is the underlying factor in spontaneous remission from incurable illness. Question options: True False
true
People who fail to manage their time properly may experience chronic stress, fatigue, despair, discouragement, and illness. Question options: True False
true
Vitamin D may help fight depression. Question options: True False
true
Regular soft drink consumers have about an 80 percent greater risk for developing ____. Question options: kidney cancer chronic low back pain COPD heart disease type 2 diabetes
type 2 diabetes
Goals that are ____ set you up for failure, discouragement, and loss of interest. Question options: challenging time specific unattainable measurable unrewarding
unattainable
Proteins are ____. Question options: used as stored energy used as an insulator to preserve body heat the major source of calories the body uses to provide energy for work used to build and repair tissues used to carry vitamins A, D, E, and K
used to build and repair tissues
Motivation for change comes from ____. Question options: family friends media educators within
within
