Physical Wellness
Muscle flexibility drops 5% per decade of life, but can be prevented with stretching how many minutes per day?
10 min
The obesity level has been established at a BMI of ____ or higher.
30
At about 50% intensity, what is the recommended duration of a cardiorespiratory training session?
60 min
Which body composition assessment method is the simplest method to use but the most inaccurate?
Bioelectrical impedance
Flexibility exercises have been prescribed successfully to treat which three physical issues?
Dysmenorrhea, general neuromuscular tension, trigger points in fascia
What concept is the Paleo diet based on?
Eating like a caveman
To decrease LDL cholesterol, a diet should emphasize which of the following?
Fiber
Which component is not considered performance-related (also known as skill-related)?
Flexibility
At what time of day should you avoid prolonged sun exposure?
From 10 AM to 4 PM
Due to which of the following could nonresponders to exercise show a lack of cardiorespiratory improvement?
Genetics
What is a possible effect of decreased leptin levels?
Weight Gain
A petite woman should not go on a diet that calls for a daily caloric intake at or below this level.
1200 cal
According to the U.S. Department of Health and Human Services, what is the minimal recommended amount of physical activity an adult between the ages of 18 and 64 should engage in per week?
150 minutes of moderate-intensity aerobic physical activity
What is the formula used to estimate your maximal heart rate (MHR)?
207 − (0.7 × age)
If you have been physically inactive, you should train at around what percent intensity during the first 2 to 4 weeks of an exercise program to improve cardiorespiratory endurance?
30-40%
At what speed does walking improve cardiorespiratory fitness?
4 mph
According to the Centers for Disease Control and Prevention (CDC), what percentage of adults in the United States meet the federal guidelines for aerobic physical activity?
46.1
The human body burns about how many calories for each liter of oxygen consumed?
5 cal
Based on the U.S. Department of Health and Human Service's Physical Activity Guidelines for Americans, a person would have to exhibit this amount of physical activity per day to maintain a healthy weight.
60 min
Which type of person is especially vulnerable to a heart attack?
A person who is impatient and readily annoyed when he or she has to wait for a table in a restaurant
Marcia is described as a good stress manager because she exhibits this behavior.
Accepts her limitations
Conducting periodic evaluations of SMART goals requires which of the following?
After legitimate effort put toward the goal, realize it may not be reachable.
What is defined as the ability to change body position and direction quickly and efficiently?
Agility
In the context of fitness as preventive medicine, the main emphasis of a fitness program should be on what components?
All health-related components
Use of which type of drugs delays the progress of HIV infection and even keeps many people from developing AIDS?
Antiretroviral
Strict vegans need a supplement of which vitamin?
B12
How are proteins used in the body?
Build and repair tissues
Which food most likely contains trans fatty acids?
Cake mixes
Which of the following medical problems is associated with bulimia nervosa?
Cardiac arrhythmias
Jaden is said to be a Type B individual. Which of the following characteristics does she likely exhibit?
Casual and relaxed
Which of the following activities is considered NEAT?
Casually walking to work
Jeff and Joan want to join a new gym. Which of the following would be most helpful?
Check out the gym equipment and see what machines they offer.
This activity has been in existence since the middle of the twelfth century and used to condition elite athletes and the military.
Circuit training
Which strenuous activity is best for overweight people?
Deep-water jogging
What morphine-like substance(s) is/are thought to be released during vigorous aerobic exercise lasting 30 minutes or longer?
Endorphins
All pregnant women should completely cease moderate-intensity exercise for the duration of their pregnancy.
False
For people to achieve total fitness, their exercise regimens need only include aerobic activities.
False
What is the accepted treatment for individuals with celiac disease?
Gluten-free diet
To enhance quality of sleep, which of the following should be practiced?
Go to bed and rise around the same time each day.
In general, a higher exercise volume correlates to higher levels of which cholesterol?
HDLs
Which STI can be prevented if a person is vaccinated before being exposed to the virus?
HPV
Which of the following is a benefit of yoga?
Helps align the musculoskeletal system
Which of the following phrases suggests a link to an external source and tends to indicate less success in making a behavior change?
I Can't
Which physical change is associated with a fight-or-flight response?
Increase in heart rate
The majority of all low back problems in the United States stem from improper alignment of the vertebral column and pelvic girdle - a direct result of which 2 issues?
Inflexibility and weak muscles
Why is strength training critical to a weight loss program?
It helps maintain lean body mass.
There is a part of the brain where habits form and are activated by pleasurable, rewarding events. What does the brain do after it memorizes these events?
It helps the individual to seek opportunities to experience those events in the future.
Which of the following statements correctly describes isometric training?
It involves a muscle contraction that produces little or no movement.
The immune system consists of about a trillion of these cells.
Lymphocytes
What is the formula used to determine your heart rate reserve (HRR)?
MHR − RHR
Which drug is a potent central nervous system stimulant that decreases appetite, increases motor activity, and decreases fatigue and the need for sleep?
Methamphetamine
How often during a fitness program should you repeat body composition measurements to monitor changes in lean and fat tissue?
Once a month
How often should men conduct a testicular self-examination to detect possible testicular cancer?
Once a month
How many sets of each exercise, with lighter resistance, should a beginner do on the first day of an exercise program?
One
Which compounds found in fruits and vegetables prevent or slow cancer growth?
Phytonutrients
This type of training is frequently used in the HITT system and CrossFit training, and requires forceful jumps or springing off the ground immediately after landing from a previous jump.
Plyometric training
John does not believe he will get lung cancer from smoking cigarettes; therefore, he does not intend to quit smoking. John is in which stage of the transtheoretical model of change?
Pre-contemplation
Which term refers to the greatest public health threat of physical inactivity in the United States?
Sedentary Death Syndrome
Which of the following, consumed in excess, has been linked to coronary heart disease, type 2 diabetes, and pancreatic cancer?
Sugar
Which practice that originated in China is often referred to as "meditation in motion"?
Tai Chi
When taking skinfold thickness measurements, which of the following guidelines should be followed?
Take all measurements on the right side of the body with the person standing.
Individuals with a growth mindset exhibit an understanding of which of the following statements?
The traits of intelligence and creativity are changeable traits.
Which statement describes people with an internal locus of control?
They believe that most events in life are determined by genetics.
Why do most diets fail?
They do not incorporate permanent behavioral changes in food selection and an overall lifetime increase in NEAT, physical activity, and exercise.
What are the Dietary Reference Intakes (DRI) used for?
They establish the daily amount of a nutrient considered adequate to meet the nutrient needs of 50% of all healthy people.
What is the main objective of fitness programs for older adults?
To help them improve their functional fitness
What is the purpose of warming up before exercise?
To increase muscle and connective tissue extensibility
An individual can combine two moderate and two vigorous aerobic activity in the same week for a total of four workouts.
True
Core training emphasizes strength-conditioning exercises of all the muscles around the abdomen, pelvis, lower back, and hips.
True
Essential fat is defined as body fat needed for normal physiological functions.
True
In a typical male or female, 25% of body mass is other tissues in the body.
True
Lean body mass (LBM) equals body weight (BW) minus fat weight (FW).
True
One way to recognize a fad diet is if it is promoted with a statement about a "scientific breakthrough" or the promise of miraculous results.
True
Rucking is an activity that involves walking on roads or trails while wearing a weighted backpack or while carrying a sandbag.
True
Sleep deprivation has been shown to elevate ghrelin levels and decrease leptin levels, potentially leading to weight gain.
True
Which stress management technique involves creating relaxing visual images and scenes to relax the body and mind?
Visual Imagery
What has research shown to be the most effective type of protein for strength development and myofibrillar hypertrophy?
Whey
When a person becomes infected with HIV, the virus multiplies and attacks and destroys ____.
White Blood Cells
The motivation behind what causes individuals to make changes and to form positive habits in life is called ______.
behavior modification
What LDL cholesterol level is recommended?
below 100 mg/dL
This eating disorder involves the consumption of large amounts of comfort and junk food to counteract negative emotions.
emotional eating disorder
Which hormone stimulates appetite?
ghrelin
Much of the blood glucose from food consumption goes to the muscles, where it is stored as ____.
glycogen
Which part of the brain activates the sympathetic nervous system?
hypothalamus
Regular physical activity has been proven to improve all of the following, except ____.
long-term memory
Which of the following has the greatest influence on people's perception of what constitutes ideal body weight?
media
Energy expended that does not come from basic ongoing body functions (such as digesting food) or planned exercise is categorized as _____.
non-exercise activity thermogenesis
Amenorrhea is often associated with lower estrogen levels and an increased risk of ____.
osteoporosis
The Harvard alumni study showed a consistent inverse relationship between ____.
physical fitness and mortality
Resistance training first before aerobic training is more effective for developing strength, muscular hypertrophy, and ____.
power
If your goal is unreachable, despite your full commitment and best effort, you should ____.
reassess
Which nutrition standard is defined as the daily amount of a nutrient considered adequate to meet the known nutrient needs of nearly all healthy people in the United States?
recommended dietary allowances
Which of the following plant foods is considered a complete protein?
soy
Which activity is most likely the best option for someone who is pregnant, to minimize the risk of injury and allow exercise to continue throughout the pregnancy?
swimming
The T in SMART goals stands for "time-specific" and is best defined as _____.
the time you set for accomplishing the goal
It is estimated that 4 weeks of aerobic training can be reversed in two consecutive weeks of physical inactivity.
true
Research published in 2019 indicates that regular consumption of _____ is not just unhealthy, but is associated with a 14% higher risk of early death for each 10% increase in the proportion of this type of food consumed.
ultra-processed food
Goals that are ____ set you up for failure, discouragement, and loss of interest.
unattainable
Which type of vegetarian eats no animal products at all?
vegan
What is the most natural, easiest, safest, and least expensive form of aerobic exercise?
walking