Test 3- Kin 175

Essential fat

Minimum amount of fat in the body necessary to maintain healthful living

Athletes interested in training and improved performance should use good ________ skills to avoid being a victim of fraud and quackery.

consumer

The essential goal in high-level training is to

continually challenge the body to adapt

Which of the following refers to a wide variety of interventions designed to improve the strength, endurance, and dynamic control of the core musculature?

core stabilization

What type of training is most likely to improve pain tolerance and function for someone experiencing back pain?

core training

What type of training may help to improve pain tolerance and function for someone experiencing back pain?

core training

Which of the following statements about obesity are true?

-Obesity is better viewed from the standpoint of loss of quality of life instead of total years of life lost. -Obesity impairs the function of most systems of the body.

Which of the following statements are true about skills and skill-related fitness?

-Skill-related fitness helps a person learn skills. -A person with good skill-related fitness may learn skills more easily than other people.

Which of the following are true of anaerobic interval training?

-The intervals are shorter in duration than the other types of interval training. -It is done at high intensities (85-95% of max HR). -It improves the body's ability to tolerate lactic acid.

True or false: Carbohydrates should provide the majority of a person's caloric intake.

true

True or false: High levels of body fat may not increase a person's disease risk if that person has good metabolic fitness

true

True or false: Individuals who are overweight or obese as children are more likely to be overweight or obese as adults

true

True or false: One estimate implicates obesity as the cause of 40 percent of all cancer diagnoses

true

Modified sit and reach

uses a flexibility box

Periodization (resistance training for muscular fitness)

variations for higher levels of muscular fitness as an alternative to double progression

Unsaturated fats come primarily from __________ sources.

vegetable, plant, nonanimal, or non animal

The best stimulus for strength gains is repeated lifts with

very heavy loads (6-12 reps of 70-80% of 1RM weight with 2-3 minutes rest in between for high-intensity strength)

Which of the following is the best indicator of visceral fat distribution?

waist circumference

The decision to classify obesity as a disease

was due to strong evidence of genetic predisposition to obesity.

Depression and generalized fatigue are common symptoms of iron deficiencies among

women taking birth control pills.

Hypermobility

Looseness or slackness in the joint and of the muscles and ligaments (soft tissue) surrounding the joint

Core stabilizer muscles

Deep core muscles that provide stiffness and stability to the spine

Which of the following are causes of back and neck pain?

Degeneration of intervertebral discs Musculoskeletal injuries

Adequate Intake (AI)

Dietary guideline established experimentally to estimate nutrient needs when sufficient data are not available to establish an RDA value

Adequate intake (AI)

Dietary guideline established experimentally to estimate nutrient needs when sufficient data are not available to establish an RDA value

Recommended Dietary Allowance (RDA)

Dietary guideline that specifies the amount of a nutrient needed for almost all of the healthy individuals in a specific age and gender group

Which of the following is TRUE of dietary cholesterol?

Dietary intake of cholesterol is not a major contributor to blood cholesterol levels.

Herniated disc

The soft center part of the spinal disc that squeezes out through a small tear in the outer boundary of the disc and leaks into the surrounding tissue

Which of the following best characterizes the current guidelines relating to dietary cholesterol?

There is no restriction, but it should be limited when building a healthy eating pattern.

Which of the following statements about physiological ergogenics is true?

They are largely unregulated

Which of the following are true of foods labeled "organic" by the USDA?

They are produced by USDA certified growers. They are produced without conventional pesticides.

Myofascial trigger point

Tight bands or knots in a muscle or fascia (a sheath of connective tissue that binds muscles and other tissues together)

The maximum level of a daily nutrient that will not pose a risk of adverse health effects for most people is referred to as

Tolerable Upper Intake Level (UL).

Long-slow Distance (LSD) Training

Training technique used by marathon runners and other endurance performers that emphasizes slow, sustained exercise rather than speed

Amino Acids

Twenty basic building blocks of the body that make up proteins

Calories

Units of energy supplied by food; the quantity of heat necessary to raise the temperature of a kilogram of water 1°C

The most common eating disorder in the Unites States, characterized by eating large quantities of food in a short amount of time, is known as

binge eating disorder

According to prevailing obesity research, the potential risk for obesity is influenced by

both genetics and the environment.

Functional fitness (neuromotor) training

builds skill-related fitness dimensions such as balance, coordination, and agility as well as muscle fitness and flexibility

How might the nervous system contribute to back pain?

by sending pain signals in an abnormal feedback loop

Which of the following minerals is the most important for bone, muscle, nerve, and blood-cell development?

calcium

Hyperextension

can cause wear and tear

Excellence in one skill-related fitness component may

compensate for a lack in another

Which of the following contain all 9 of the essential amino acids, which must be obtained directly from the diet?

complete proteins

People who exercise more than once a day and while ill or injured may have

compulsive physical activity. ,activity neurosis, exercise addiction. (all the above)

Resistance exercise can help postural and back problems because it

corrects muscle imbalances.

The cause of "creeping obesity" as people age is

decreases in activity and BMR.

According to research, the beneficial effects of a 30- to 45-second stretch typically

disappear quickly

"Questionable" exercises are those that

don't use normal body mechanics.

Which of the following are specific types of motion that are unique to a given joint? (Select all that apply.)

dorsiflexion and plantar flexion

The current "gold standard" method for accurately assessing body composition is

dual-energy absorptiometry, or DXA.

______ stretching provides some advantages for athletes preparing for competition

dynamic (ex. ballistic)

A general rule of sound eating is that food that is not among the healthiest of choices should be

eaten in moderation.

What is the key to carbohydrate loading before an athletic event, such as a marathon?

eating a higher percentage of carbohydrates than normal

Long-slow distance training is important for

endurance performance

Many athletes look to ___________ aids as an additional way to improve performance

ergogenic

_______________ performers tend to be outstanding in more than one component of skill-related fitness

exceptional

Range of motion (ROM) exercises

exercises used to maintain existing joint mobility

Diet

expended Usual food and drink for a person or an animal

Nonessential fat

extra fat or fat reserves stored in the body

Which of the following is NOT a modifiable risk factor to reduce the risk of back pain?

family history

______--twitch muscle fibers are primarily used during intense anaerobic activity, and these fibers are more likely to adapt and respond to anaerobic exercise

fast

Excess consumption of ________ soluble vitamins can lead to toxic levels of vitamins in the body and damage cell function.

fat

Overload syndrome

fatigue, irritability and sleep problems with an increased risk for injury due to overtraining

Tendons

fibrous bands of tissue that connect muscles to bones and facilitate movement of a joint

The United States government issues updated dietary guidelines every ________ years.

five

Double Progressive

fixed intensity (weight resistance) and progress volume (sets/ reps) -then, reduce volume and progress in intensity (%1RM)

Viscoelastic properties of muscles have an influence on

flexibility

The forward and backward motion of a ball-and-socket joint is referred to as

flexion and extension

Which of the following are common sources for information about the nutritional content of foods?

food labels on packaging signs and menus in restaurants

To ensure adequate vitamin intake in the population, vitamins have been added to certain foods like milk and baby formula. This is known as ____________.

fortification

Dietary components that may provide a health benefit beyond basic nutrition are referred to as ________ foods

functional

Carbohydrate loading helps improve athletic performance by maximizing the level of stored carbohydrate, also known as ________, in the muscles and liver.

glycogen

A tool that measures range of motion is known as a

goniometer

Stretch tolerance

greater degree of stretch before onset of pain

Which of the following athletes would be most likely to suffer from anorexia athletica?

gymnist

High-level performance requires ___________________ and _______________ fitness and the specific motor skills necessary for the performance

health-related; skill-related

Performers training for high-level strength should use multiple sets with

heavier weights

Contraindicated movements are NOT recommended because they tend to involve extreme

hyperflexion and hyperextension.

Bodybuilders use specific PRE training programs to increase muscle definition and develop large muscles, which is also referred to as

hypertrophy

Bodybuilders are generally judged on which two components?

hypertrophy and definition

Mechanical ergogenic may

improve efficiency and performance

Anaerobic intervals (Work to rest ratio ranges from 1:1 to 1:10)

improve function of anaerobic energy processes -4-5 short bouts of activity for 10-15 seconds each at 85-95% of max heart rate -OR longer intervals (30-60 seconds) with 60-240 seconds of rest in between

Aerobic/ anaerobic intervals (high intensity with short rest periods- partial recovery in between)

improve maximal aerobic capacity (VO2 Max) -4-6 minutes at 70-85% of max heart rate

Physiological ergogenic are designed to

improve performance by enhancing various biochemical and physiological processes in the body

Aerobic intervals (challenging but manageable)

improve the efficiency of the aerobic metabolism -longer bouts of time -50-70 % of max heart rate -2-3- minute intervals with 10- to 15- second rests for 15-20 minutes

Soy foods may offer what benefit(s)?improved immune function

improved immune function healthy source of protein ***All of these answers are correct. lower cholesterol

"Creeping obesity" means that

increased inactivity with age leads to a decline in BMR and an increase in body fatness

Fatness early in life

increases the odds of fatness in adulthood.

Goniometer

lab test

Which of the following is the by-product from anaerobic exercise?

lactic acid

Damage to ligaments from repeated sprains can lead to excessive joint __________ and increased risk for injuries

laxity

Resistance to what compound, associated with altering appetite and metabolism, has been hypothesized to as a possible contributor to obesity?

leptin

Which soft tissue provides joint stability and contains a high proportion of collagen?

ligaments

Hamstrings should be

long

Hip flexors should be

long, not too strong

short-term changes in muscle flexibility differ from

long-term changes

the __________ curve is the normal inward curvature of the cervical and lumbar spines.

lordotic or lordic

Core stability is especially important in lowering the risk of

lower back pain

Lumbar

lower spine

Susceptibility genes

may predispose a person to become obese

Ergogenic aids can be classified as

mechanical, psychological, and physiological

Heredity (factor's that influence metabolism)

mesomorph

What is the common name given to the form of injury that results from accumulated damage over time?

microtrauma

Which of the following is the correct order, from shortest to longest, in a periodized program?

micro—meso—macro

Core muscles can be broadly classified as either

mobilizers or stabilizers

An elevated __________ level may be a physical indicator of overtraining for an athlete.

morning heart rate

The shape, size, and orientation of a joint greatly influence the amount of

motion available

laxity

motion in a joint outside the normal plane for that joint, due to loose ligaments

__________ exercises such as the bench press, have been found to be more effective in strength enhancement, since they allow a greater load to be lifted.

multiple-joint

Which of the following contributes the most to BMR?

muscle mass

Together, the muscles and tendons are referred to as a __________________ and, due to their connection, they are both stretched together

muscle-tendon unit (MTU)

Which of the following contain a greater proportion of elastin, contributing to their relatively high degree of flexibility?

muscles

Flexibility is influenced by the extensibility of soft tissues such as

muscles, tendons, and ligaments

Clarence's training consists of multiple sets of 20 repetitions with lighter weights and short rest periods in between. Based on this information, he is likely training for

muscular endurance

Someone whose resistance training consists of high reps and high volume with a lower load is likely training for what purpose?

muscular endurance

Performers training for _______ _________ shoulder emphasize many repetitions with lighter weights

muscular endurance (multiple sets of 10-25 reps with short rest periods of 1-2 min for high-rep sets or 1 min rests for lower-rep sets)

A person trying to reduce body fat

must have a caloric deficit of 3,500 calories to lose one pound of fat

Functional fitness training integrates the body's muscular system with its ________ system

neural

Which term relates most closely to the concept of "functional fitness"?

neuromotor training

Someone who feels the need to exercise all of the time, even when ill or injured, may be experiencing activity

neurosis

Most cases of back pain are considered to be "idiopathic," which means what?

no known cause

Which of the following is an example of a functional food?

omega-3 fatty acids in cold-water fish beneficial fiber in whole grains ****All of these answers are examples of functional foods Correct probiotic yeasts in yogurt isoflavones in soy products

If a body part is out of line, there is an increased strain and stress on the muscles, ligaments, and joints because

other body parts must compensate to balance it.

Although active assistance with static stretching has many benefits, one drawback is that it is almost impossible to produce adequate

overload

Which of the following groups are at increased risk for calcium deficiencies?

people over 65 years of age pregnant women postmenopausal women

What self-management skills will most assist with the development of mind-body awareness?

performance skills

Excellence in skill-related fitness may compensate for a lack of health-related fitness when

playing sports and games

What enhances skills

practice

Which of the following is TRUE about body composition?

It is a component of health-related fitness.

Which of the following is TRUE of ballistic stretching?

It is a specific type of dynamic stretching.

Which of the following statements about vitamins is FALSE?

It is impossible to obtain the recommended amounts of vitamins in the diet.

How does organic food differ from conventional food?

It is produced using natural fertilizers and without chemical pesticides.

Training simultaneously for strength and cardiovascular fitness may

prevent maximum results in both

Functional balance training aims to improve which of the following?

proprioception

Twenty different types of amino acids are used to form over 100 different types of

protein

he __________ of training is more important than the _____________.

quality; quantity

Determine whether the following parts of the body are considered a part of lean body mass or are considered body fat. Drag the types to the correct column.

Lean body mass: - muscle - body organs - bone Body fat: - subcutaneous fat - visceral fat

Somatotype is a term that

refers to a person's body type.

Active assistance during static stretching helps produce ________ in the opposing muscle group.

reflex relaxation

reciprocal inhibition

reflex relaxation in stretched muscle during contraction of the antagonist

Which of the following two functions do vitamins serve in the body?

regulate energy stores assist in immune function

In order for the body to function properly, body fat should

remain above a certain minimum level

Passive ballistic stretch

repeated pushes from partner

Carpal tunnel syndrome is an example of what type of injury?

repetitive stress injury

Fats derived primarily from animal sources are known as ________ fats.

saturated

Current health guidelines related to dietary fat focus on the risk from

saturated fat.

A theoretical concept describing the way the body protects current weight and resists change is known as

set-point.

Which of the following characteristics of a joint significantly influence its range of motion?

size, shape, orientation

Dynamic stretching is thought to enhance performance since muscles receive more of a _____ rather than an ______ response as seen with static stretching

stimulation; inhibition

Passive assistance

stretch imposed on a muscle with the assistance of a force other than the opposing muscle

Which of the following refers to the tightness or resistance that occurs when a muscle is first stretched?

stretch reflex

Changes in the perception of discomfort at increasing ranges of motion is known as

stretch tolerance

Low back should be

strong and long

Abdominals should be

strong, not too long

Lactic acid

substance that results from the process of supplying energy during anaerobic exercise; a cause of muscle fatigue

Ergogenic aids

substances, strategies, and treatments intended to improve performance in sports or competitive athletics

The primary source of added sugars in the American diet is from

sugar-sweetened beverages.

To reach intensities above the anaerobic threshold, you need to

surpass your aerobic capacity

Active ballistic stretch

swing golf club

Which activity can be beneficial to people with arthritis?

tai chi

In a periodization plan, athletes generally begin a ________ plan prior to completion.

tapering

Myofascial trigger points are

tender spots in the muscle or muscle fascia that refer pain to a location distant to the point

functional fitness

the ability to perform activities of daily life

The Dietary Reference Intake (DRI) guidelines specify which of the following?

the appropriate amounts of nutrients to eat

To measure body composition, DXA uses

the attenuation of two energy sources.

Which of the following is considered a "conservative" treatment for neck or back pain?

therapeutic exercise

The back and neck are susceptible to injury in part because Multiple choice question.

they perform a variety of functions and movements

skills

throwing, kicking, catching, hitting a ball

Which of the following is least likely to be considered a psychological ergogenic aid?

time management

Why is it important for computer users to have an ergonomic workplace?

to reduce back and neck injuries to reduce repetitive motion injuries

Underfat

too little of the body weight composed of fat

Overtraining typically results in an increase of four or five beats more than normal values in morning heart rate

true

To increase power, you must do more work in the same time or the same work in less time

true

Essential amino acids

Nine basic amino acids that the human body cannot produce and that must be obtained from food sources

Lordotic curve

Normal inward curvature of the cervical and lumbar spine

Kyphotic curve

Normal outward curvature of the thoracic spine

Body-mass index

A measure of body composition using a height-weight formula

The term fartlek comes from a Swedish word meaning

"speed play"

By performing certain exercises that strengthen and stabilize the core, you may be able to

-improve functional ability -reduce low back pain

Gender (factor's that influence metabolism)

- apple - waist to hip

Age (factor's that influence metabolism)

- lower metabolism - creeping obesity

Therapeutic exercises treat back and neck pain by doing which of the following? (Select all that apply.)

-Improving circulation -Stretching short muscles -Strengthening weak muscles

Which of the following are part of functional fitness?

-core strength -agility -balance -flexibility

Strategies for reducing risk of re-injury include which of the following?

-incorporating stretching into a comprehensive rehabilitation program -muscle strengthening for activity-specific challenges -dynamic stretching before exercise

When done before stretching, a moderate aerobic warm-up can do which of the following?

-increase the extensibility of soft tissues -increase internal muscle temperature -allow for a more effective stretch

When developing a training plan, you should use your self-planning skills. Put the steps of the self-planning process in order, starting with the first step.

1. clarify reasons 2. identify 3. set personal goals 4. select program components 5. write out your plan

No more than ________ percent of your total calories should come from saturated fats.

10

According to the Dietary Reference Intakes (DRIs), protein should make up ________ percent of a person's daily diet.

10-35

Caloric balance

Consuming calories in amounts equal to the number of calories expended

For effectively gaining range of motion, the ACSM recommends stretching

2-3 days a week

According to guidelines, fat should account for ________ percent of calories in the diet.

20 to 35

ACSM guidelines for neuromotor (functional fitness) training include

20-30 minutes/ per day at least 2- 3 times per week

For both men and women, BMI values over ________ are used to define overweight.

25

Saturated fats

Dietary fats that are usually solid at room temperature and come primarily from animal sources.

The average individual should drink ________ glasses of water per day.

8

Obesity

A clinical term for a condition characterized by an excessive amount of body fat (or extremely high BMI)

Overweight

A clinical term that implies higher than normal levels of body fat

Scoliosis

A curvature of the spine that produces a sideways curve with some rotation; while typically mild, this condition can sometimes be painful

Tapering

A reduction in training volume and intensity prior to competition to elicit peak performance

Proprioceptive Neuromuscular Facilitation (PNF)

A stretching technique that incorporates muscle contraction prior to stretch

Somatotype

A term that refers to a person's body type

Set-point

A theoretical concept that describes the way the body protects current weight and resists change

Amenorrhea

Absent or infrequent menstruation

Dietary Reference Intakes (DRIs)

Appropriate amounts if nutrients in the diet (AI, RDA, and UL

Hyperflexion

Can cause bulge in a disk

Which of the following is a consumer skill you could apply when assessing flexibility classes?

Check the credentials of the instructor.

Tai chi, which involves the execution of flowing movements called "forms," is referred to as "_________ Shadow boxing."

Chinese

Stiffness

Elasticity in the MTU; measured by force needed to stretch

basal metabolic rate (BMR)

Energy expenditure in a basic, or rested, state

Good posture

Helps prevent back and neck problems

Passive static stretch

Gravity assists slow stretch

Fiber

Indigestible bulk in foods that can be either soluble or insoluble in body fluids

Microtrauma

Injury so small it is not detected at the time it occurs

Which of the following is TRUE about obesity and weight loss?

Obesity is classified as a disease.

Training

Physical activity performed by people interested in high-level performance (e.g. athletes, people in specialized jobs)

Which activity is a therapeutic exercise regimen that combines strength and flexibility movements?

Pilates

________ is a common problem among atheletes

Overtraining

Sciatica

Pain along the sciatic nerve in the buttock and leg

Referred pain

Pain that appears to be located in one area, though it originates in another area

Zipper

Reach behind the back

Which of the following statements about skill-related fitness is FALSE?

Skill-related fitness declines faster than health-related fitness.

reciprocal inhbition

Reflex relaxation in a stretch muscle during contraction of the antagonist

Intervertebral discs

Spinal discs; cushions of cartilage between the bodies of the vertebrae

Core stability

Strength of muscles that demonstrate optimal firing patterns and tension-generating capabilities to "brace" the trunk in anticipation of, and during, movement of the head, arms, or legs

Passive assistance

Stretch imposed on a muscle with the assistance of a force other than the opposing muscle

Interval training can be effective in building both aerobic and anaerobic capacity

True

Definition of muscle

The detailed external appearance of a muscle

ROM

The full motion possible in a joint or series of joints

Oxygen debt

The oxygen consumed following anaerobic exercise that is used to rebuild the supply of high-energy fuel

Lacto-ovo vegetarians

Vegetarians who include dairy and eggs in the diet

Antioxidants

Vitamins that are thought to inactivate "activated oxygen molecules," sometimes called free radicals

Torque

a twisting or rotating force

When training all major muscle groups in a workout, LARGE muscle groups should be done ______ SMALL muscle groups, and MULTI-JOINT exercises should be done _______ SINGLE-JOINT ones

before; before

An unavoidable contributing factor to back and neck pain is

a family history of joint disease.

Success in endurance sports requires

a high aerobic capacity

What is the most common eating disorder in the United States?

binge eating

Skill-related fitness components

abilities that help you learn skills faster and better

Physical therapists commonly prescribe which of the following to clients in order to warm up body tissues prior to stretching during injury rehabilitation?

active exercise, massage techniques, or modalities such as moist heat or ultrasound

Aerobic exercise increases

aerobic capacity (cardiorespiratory endurance) by enhancing the body's ability to supply oxygen to the muscles as well as their ability to use it

Proprioception

awareness of body movements and orientation of the body in space; often used synonymously with kinesthesis

Which of the following is a self-management skill that can help you to decrease your risk for future back and neck problems?

awareness of body posture

Energy expenditure in a rested state is referred to as

basal metabolic rate.

Second to head ache as complaint

back pain

One indirect cause of back pain is

cellular changes around injured tissues

Which is the correct order of the three main sections of vertebrae, from top to bottom?

cervical—thoracic—lumbar

Motor fitness

skill-related physical fitness (also called sports fitness)

Pronated feet can lead to foot, knee, and lower back pain because of

decreased shock absorption

Hamstring/ hip flexor

done while lying down

Stiffness

elasticity in the MTU; measured by force needed to stretch

Good posture when sitting means the

knees should be slightly lower than the hips

Fatigue, irritability, and sleep problems experienced after training too hard are all associated with which syndrome?

overload

Stretching should occur to the point of

just before discomfort

What levels define healthy body fat levels for males and females?

males: 10-20 percent / females: 17-28 percent

Which of the following can occur over time due to poor posture?

muscle imbalance

Contraindicated

not recommended because of potential for harm

Active static stretch

own muscles cause slow stretch

Which of the following is considered poor standing alignment?

pelvis tipped forward

Allowing the body to adapt and recover fully prior to competition is a key concept in

periodization

An excessive intake of which nutrient can lead to urinary calcium loss which can weaken bones and lead to osteoporosis?

protein

Which of the following can contribute to stress and strain on the back over time?

slouching obesity heavy lifting

______-twitch fibers are most suited for aerobic exercise, and these fibers adapt most to aerobic training

slow

Skill-related fitness is also known by which two other names? Multiple select question.

sports fitness and motor fitness

Trunk rotation

stand and turn

Which is the best FIT recommendation of stretching for most people?

static stretching two to three days per week—hold stretches for 10-30 seconds

Which of the following resistance programs is characterized by high load and high rest?

strength/ power

Lumbar lordosis posture occurs when

the pelvis is tipped forward.

Cervical

upper spine

Vegans must supplement their diet with

vitamin B-12.

Ligaments

bands of tissue that connect bones to bones. Unlike muscles and tendons, over stretching ligaments is not desirable

The largest component of total daily energy expenditure is the

basal metabolic rate

In regard to the training plan that you develop, it should

be written down

which of the following is an example of an incomplete protein?

beans

True or false: It is difficult for vegetarians to get enough protein and nutrients in their diet.

False

Which of the following statements about flexibility exercise and stretch warm-ups are true?

-A stretch warm-up is done to prepare for a workout. -Similar exercises can be used in both a stretch warm-up and a flexibility workout. -Stretching exercise in a workout is done to build flexibility.

Which of the following statements about good posture are accurate?

-It is important to health and wellness -It is unique to each individual -It depends on body structure.

Which of the following accurately describes skill-related fitness?

-It is less amenable to change than health-related fitness. -It is the components and abilities that help you learn skills faster and better.

Which of the following are reasons that fat is a beneficial component of a healthy diet?

-It provides a concentrated form of calories that serve as energy. -It is rich in vitamins and essential acids.

Which of the following statements are true regarding tissues involved in the movement of joints?

-Muscles contain a greater proportion of elastin than ligaments have. -Muscles, tendons, and ligaments are tissues that can stretch. -Tendons contain a greater proportion of elastin than ligaments have.

Which of the following is a guideline for safe and effective stretching?

-Warm muscles before stretching. -Ensure body alignment when stretching. -Stretch weak or injured muscles with care.

For good posture when standing, the

-abdomen should be flat -head should be centered over the trunk -the pubis should fall directly beneath the sternum.

The recommendation for static stretching is to perform it

-after exercise. -as a separate routine. -when the body is warm

A neutral spine does which of the following?

-balances forces across the spine -reduces compressive forces -maintains normal curvature

Creeping obesity can be countered in which of the following ways?

-by decreasing caloric intake at age 65 by 10% of what it was at age 25 -keeping BMR high through adequate physical activity -by staying active and maintaining muscle mass

Which one of the following variables can be changed to reduce the risks associated with an exercise?

-duration -speed of movement -frequency -intensity -

Which two of the following does training for bulk and definition generally require?

-extra reps and/or sets -muscular endurance training

Classical periodization

-linear -start with high volume-low intensity and gradually increase intensity while decreasing volume -reach "peak" performance for an event -targets strength

Which of the following are characteristic of someone with the female athlete triad?

-low body fat levels -low estrogen levels -reduced bone density

Contraindicated movements may lead to

-nerve impingement -disc herniation.

Undulating periodization

-non-liner (no =fixed schedule) -variations in intensity and volume -rotate from workout to workout -has been shown to be effective for women and firefighters

When making food choices you should minimize or avoid

-overly processed foods. -foods high in saturated fat. -fast food.

Power

-rate at which force can be applied -depends on both strength and speed

Which of the following actions are effective in reducing back and neck pain?

-smoking less -reducing anxiety

Reverse periodization

-start with high intensity-low volume -gradually increase volume and decrease intensity -targets muscular endurance

The acute changes in flexibility that occur following a stretch are due to

-stretch tolerance -muscle viscoelasticity

Which of the following governmental agencies collaborate to publish national dietary guidelines in the United States?

-the U.S. Department of Agriculture -the U.S. Department of Health and Human Services

Which of the following groups require more than the recommended amount of water?

-those who exercise in hot environments -active people

To maximize performance, hard workouts are generally designed to do which of the following?

-to be very specific -to challenge the body in new ways

Which of the following are recommended for exercises intended to build muscular endurance?

-variation in the order in which exercise is done -multiple sets of 10-25 repetitions -short rest periods between sets

Percent body fat

Amount of total body weight that is composed of fat

Active Assistance

An assist to stretch from an active contraction fo the opposing (antagonist) muscle

Anaerobic exercise

Anaerobic means "in the absence of oxygen." Anaerobic exercise is performed at an intensity so great that the body's demand for oxygen exceeds its ability to supply it

DRI (Dietary Reference Intakes)

Appropriate amounts of nutrients in the diet (AI, RDA, and UL)

Which of the following is NOT considered a good eating practice?

Eliminate snacking.

Carbohydrate loading

Extra consumption of complex carbohydrates in the days prior to sustained performance

Which of the following is TRUE of fartlek and interval training?

Fartlek training is a less structured form of interval training

Trans fats

Fats that result when hydrogen is added to liquid oil to make it more solid

Which is true of high-level performance training?

It can contribute to both health and sport performance.

Tolerable Upper Intake Level (UL)

Maximum level of a daily nutrient that will not pose a risk of adverse health effects for most people

Tolerable upper intake level (UL)

Maximum level of a daily nutrient that will not pose a risk of adverse health effects for most people.

Unsaturated fats

Monounsaturated or polyunsaturated fats that are usually liquid at room temperature and come primarily from vegetable sources

Which of the following is TRUE regarding back pain?

Most Americans experience back pain sometime in their life.

PNF (proprioceptive neuromuscular facilitation)

Muscle contracts before stretch

Piriformis Syndrome

Muscle spasm and nerve entrapment in the piriformis muscle of the buttocks region, causing pain in the buttock and referred pain down the leg

What factor causes BMI to be a somewhat flawed indicator of body composition?

Muscle weighs more than fat.

Neutral spine

Proper position of the spine to maintain a normal lordotic curve

Posture

Relationship among body parts, whether standing, lying, sitting, or moving

Which of the following is the most effective method of carbohydrate loading before an athletic event?

Rest 1 or 2 days before the event and eat a higher percentage of carbohydrates than normal.

Core strength

Strength of muscles that demonstrate optimal firing patterns and tension-generating capabilities to create movement of the trunk

Which is the best recommendation for stretching?

Stretching should be done when the body is warm.

Vegans

Strict vegetarians, who exclude not only all forms of meat from the diet but also dairy products and eggs

Which of the following are recommended for building confidence in healthy eating?

Substitute fruit for processed snacks. Make small changes that can build toward larger ones.

Core transfer muscles

Superficial core muscles that help integrate trunk and limb function

Core mobilizer muscles

Superficial core muscles that produce trunk motion and also aid in stabilization

Periodization

a planned sequence of training designed to optimize adaptations and minimize overtraining -volume and intensity

Stretch reflex

a reflexive contraction (shortening) of a muscle in response to a stretch of that muscle that occurs when sensory neurons in the MTU perceive a stretch of a muscle. The reflex subsides gradually, allowing muscle to be stretched beyond resting length

Glycogen

a source of energy stored in the muscles and liver necessary for sustained physical activity

Functional balance training

a specific type of functional fitness training that can promote better body control

Interval training

a training technique often used for high-level aerobic and anaerobic training which involves alternating periods of high- and low-intensity activity to maximize the quality of the workout

Plyometrics

a training technique used to develop explosive power -It consists of isotonic-concentric muscle contractions performed after a pre-stretch or an eccentric contraction of a muscle

Which of the following is NOT considered part of "functional fitness"?

aerobic conditioning

Interval training done at lower intensities improves

aerobic metabolism

Five primary components of skill-related fitness

agility, coordination, balance, reaction time, and speed

Absent or infrequent menstruation sometimes caused by insufficient body fat is known as

amenorrhea

active assistance

an assist to stretch from an active contraction of the opposing (antagonist) muscle

Which of the following best describes tai chi?

an execution of slow, flowing movements

Interval training done at high intensities improves

anaerobic capacity

Vitamins A, C, and E act as ___________ , meaning they help to inactivate cell-damaging free radicals.

antioxidants

Functional fitness training primarily assists with building ________-related fitness.

balance