PHED 1164

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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


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