CH 3-Nutrition for Wellness CH 4-Body Composition CH 5-Weight Management CH 6-Cardiorespiratory Endurance

Which of the following categories that are used to evaluate the readiness for exercise indicates the extent to which an individual can be in control of his or her exercise program?

Mastery

T/F Storage fat is found around major organs.

TRUE

The most concentrated energy source in the body is:

fat

Girth measurements for women are the:

upper arm, hip, and wrist.

A study showed that after weight loss due to exercise, most people need to continue exercising at least _____ minutes each day to maintain the weight loss.

60

A well-designed weight management program should include at least _____ hours of sleep each day.

8

is a measure of how the pulmonary, cardiovascular, and muscular systems work together during aerobic activities.

Cardiorespiratory endurance

Which of the following suggestions is most likely to enhance your exercise compliance?

Conduct periodic assessments.

Which method of body composition measurement is considered the standard research technique?

DXA

Which of the following is NOT recommended in the 2005 Dietary Guidelines for Americans?

Drink alcohol in moderation if you are a young adult.

At the cellular level, oxygen is used to convert food substrates (primarily carbohydrates and fats) through _____ into adenosine triphosphate (ATP).

aerobic metabolism

A technique used to assess body composition by calculating the body volume from the air displaced by an individual sitting inside a small chamber is called

air displacement

T/F Air displacement is easy to administer and compares favorably (according to initial research) with hydrostatic weighing.

TRUE

T/F Assessing body composition using skinfold thickness is based on the principle that the amount of subcutaneous fat is proportional to total body fat.

TRUE

T/F Excess glucose in the blood is converted to fat and stored in adipose tissue.

TRUE

T/F Excessive intake of vitamin A and beta-carotene can be detrimental to health.

TRUE

T/F For successful weight loss, 60 to 90 minutes of daily physical activity is necessary.

TRUE

T/F Frequent fluctuations in weight (up or down) markedly increase the risk of dying of cardiovascular disease

TRUE

T/F Greater weight loss is achieved by combining a diet with an exercise program.

TRUE

T/F If residual volume cannot be measured, the accuracy of hydrostatic weighing is decreased.

TRUE

T/F Increased fiber intake decreases the risk for cardiovascular disease.

TRUE

Because of its simplicity and measurement consistency across populations, _____ is the most widely used measure to determine overweight and obesity.

body mass index

T/F Long-term adherence to low-carbohydrate/high-protein diets could increase the risk of heart disease because high-protein foods are also high in fat content.

TRUE

T/F Mortality rate is higher for obese people and for underweight people.

TRUE

T/F Protein (amino acid) supplements will not increase muscle mass.

TRUE

Which of the following is a technique that does NOT assess percent of body fat?

body mass index

T/F The RDA is the daily amount of a nutrient considered adequate to meet the known nutrient needs of practically all healthy people in the U.S.

TRUE

Which of the following categories that are used to evaluate the readiness for exercise indicates dedication and resolution to carry out the exercise program?

commitment

To stem the obesity epidemic, most Americans need to:

consume fewer calories.

If a diet has enough of protein, calcium, iron, vitamin A, thiamin, riboflavin, niacin, and vitamin C, the foods consumed in natural form to provide these nutrients typically _____ the human body needs.

contain all the other nutrients

Excess glucose in the blood is:

converted to fat and stored in adipose tissue.

As you start your diet plan, pay particular attention to:

food serving sizes.

A person can gain weight on a weight control and exercise program because:

lean weight is gained.

Soluble fiber:

lowers blood cholesterol

Insoluble fiber:

lowers the risk for colon cancer.

Which groups of individuals may benefit from drinking moderate amounts of alcohol?

middle-aged and older adults

Which of the following is the most effective method of weight loss?

moderate-intensity exercise ≥60 minutes per day and intake of 1,200-1,500 calories per day

Consuming _____ reduces abnormal heart rhythms and blood clotting.

omega-3 fatty acids

The Bod Pod technique:

operates by the same principle as hydrostatic weighing.

To develop the cardiorespiratory system, the heart muscle has to be:

overloaded.

The human body burns about _____ calories for each liter of oxygen consumed.

5

Very low calorie diets usually are:

known to reduce basal metabolic rate.

Maximal heart rate is estimated by:

subtracting (.7 x age) from 207.

Complete protein sources:

supply all essential amino acids.

A routine that has been promoted as an effective way to improve health is at least:

30 minutes of moderate-intensity physical activity almost daily.

The current average daily fat consumption in the U.S. diet is about _____ percent of the total caloric intake.

34

Currently, only about _____ percent of U.S. adults exercise at the intensity and frequency required to meet the minimum recommendations of the ACSM for improvement and maintenance of cardiorespiratory fitness.

19

A daily energy expenditure of 200 calories through physical activity is the equivalent of approximately _____ pounds of fat per year.

21

The lowest risk for chronic disease is in the BMI range of:

22-25

One pound of fat represents _____ calories.

3500

The typical amount of essential fat in men is what percent of the body by weight.

3

Scientific evidence indicates that there is a significant increase in the risk for disease when BMI exceeds:

30

Vegetarian diets:

can be consistent with the Dietary Guidelines for Americans.

Lipoproteins are a:

combination of lipids and proteins.

BMI in conjunction with _____ provides the best combination to identify individuals at higher disease risk resulting from excessive body fat.

waist circumference

The weight lost while wearing a rubberized suit or sitting in a sauna is mostly _____ weight.

water

The activity you choose to improve your cardiorespiratory endurance should be based on:

your personal preferences.

The suggested lower limits of daily caloric consumption are:

1,500 calories for men.

Which of the following tests can be used to estimate VO2max?

1.5-Mile Run Test

The typical amount of essential fat in women is what percent of the body by weight.

12

score of _____ points in each category indicates that the individual's chances of initiating and sticking to an exercise program are good.

12-15

The _____ Test is considered a maximal test.

12-Minute Swim

During weight lifting, which of the following systems provides energy?

ATP-CP

Which of the following statements is TRUE?

Antioxidant supplements increase the risk of death.

Which of the following categories that are used to evaluate the readiness for exercise examines the mental disposition toward exercise?

Attitude

(blank)is used in reference to the fat and nonfat components of the human body.

Body composition

_____ is used almost exclusively to determine health risks and mortality rates associated with excessive body weight.

Body mass index

T/F Anorexic individuals seem to fear death more than fat and weight gain.

FALSE

T/F Body mass index (BMI) is a better predictor than waist circumference (WC) of the risk for disease.

FALSE

T/F Dual energy X-ray absorptiometry uses computerized pressure sensors to determine the amount of air displaced by the person inside the chamber.

FALSE

T/F Fat is a primary fuel for the ATP-CP system.

FALSE

T/F Girth measurement is valid for very active, thin, and obese individuals.

FALSE

T/F Most people can attain the "perfect body" as long as they eat right.

FALSE

T/F Other than supplying energy, fat has no functional value in our bodies.

FALSE

T/F Over the last decade, the average weight of adult Americans increased 10 pounds.

FALSE

T/F Physical activity accounts for approximately 60 to 70 percent of the total daily energy requirement.

FALSE

T/F Recommended body weight can be accurately determined using height/weight charts.

FALSE

T/F The BMI is considered the standard technique to differentiate fat from lean body mass.

FALSE

T/F The body fat/weight setpoint is raised by eating complex carbohydrates.

FALSE

T/F The more the nutrients a person has, the healthier he or she is.

FALSE

T/F Vitamins and minerals are used by the body to supply energy.

FALSE

T/FEssential amino acids are manufactured in the body.

FALSE

Which of the following is associated with lower risk for coronary heart disease?

HDL

(BLANK) implies the absence of any medical condition that would improve with weight loss and a fat distribution pattern that is not associated with higher risk for illness.

Healthy weight

T/F A few pounds of excess weight may not be harmful to people who are healthy and physically active, exercise regularly, and eat a healthy diet.

TRUE

Which of the following statements is TRUE regarding VO2max?

Only those with a strong genetic component are able to reach an "elite" level of aerobic capacity.

Which of the following is NOT one of the four categories used to evaluate readiness for exercise?

Skill level

(BLANK) is found just beneath the skin and around major organs.

Storage fat

(BLANK) serves as an energy substrate for metabolism.

Storage fat

Which of the following activities greatly reduces the risk for injuries?

Walking

Hypokinetic diseases are the diseases caused by:

a lack of physical activity.

As suggested in Chapter 4, if you are on a diet/exercise program, you should repeat your percent body fat assessment and recommended weight computations:

about once a month.

A waist circumference _____ indicates a higher risk for cardiovascular disease, hypertension, and type 2 diabetes.

above 40 inches in men and 35 inches in women

Vigorous exercise refers to cardiorespiratory exercise that requires an intensity level:

above 60 percent of maximal capacity

Cardiorespiratory endurance activities often are called _____ exercises.

aerobic

If a person is trying to lose weight, a combination of _____ works best.

aerobic and strength-training exercises

The American College of Sports Medicine (ACSM) recommends that a physician be present for submaximal exercise tests to estimate VO2max of:

any individual who has a history of asthma.

Consuming most of the calories earlier in the day seems to:

be helpful in losing weight.

A technique used to determine thinness and excessive fatness that incorporates height and weight to estimate critical fat values at which the risk for disease increases is called:

body mass index.

Dietary restrictions:

cannot guarantee lean body weight retention.

The single most important component of health-related physical fitness for the general population EXCEPT for the older adults is:

cardiorespiratory endurance.

Skinfold measurements should be done at the same time of the day, preferably in the morning, because:

changes in water hydration from activity and exercise can affect skinfold girth.

As a result of aerobic training, the heart:

delivers more blood per beat.

Anorexia nervosa can be:

diagnosed by a well-trained clinician only.

The body fat/weight setpoint may be lowered by:

eating high-fiber foods

The minimal amount of body fat needed for normal physiological functions is called:

essential fat

What type of fat is found within tissues such as the muscles, nerve cells, bone marrow, intestines, heart, liver, and lungs?

essential fat

April, an 18-year-old female, is tested to have a VO2max of 50 mL/kg/min. She has reached the _____ cardiorespiratory fitness category.

excellent

"Skinny" people should realize that the only healthy way to gain weight is through:

exercise and a slight increase in caloric intake.

Which of the following is the LEAST valid assessment technique for athletic individuals who participate actively in strenuous physical activity or for people who can be classified visually as thin or obese?

girth measurements

A technique used to assess body composition by measuring circumferences at specific body sites is called:

girth measurements.

Anthropometric measurement techniques to estimate body fatness include:

girth measurements.

A 19-year-old female with a VO2max of 40 mL/kg/min would be classified in the _____ cardiorespiratory fitness category.

good

John, an 18-year-old male, is tested to have a VO2max of 50 mL/kg/min. He has reached the _____ cardiorespiratory fitness category.

good

Which of the following is an example of an anaerobic exercise?

gymnastics

A more efficient cardiorespiratory system:

has a higher capacity to deliver and utilize oxygen.

Trans fatty acids:

have no known health benefit.

A VO2max of 39 mL/kg/min or higher for a 47-year-old man is classified as the:

high physical fitness standard.

According to standard error of estimate (SEE), which of the following is the most accurate technique in assessing the percent of body fat?

hydrostatic weighing

What has been used to validate almost all other indirect techniques to assess body composition?

hydrostatic weighing

The most accurate technique to estimate body composition available for most fitness laboratories is:

hydrostatic weighing.

When sedentary individuals begin an exercise program, body weight _____ during the first couple of weeks of the program.

is often unchanged

The bioelectrical impedance technique for body composition:

is simple to administer.

Which of the following is an example of an aerobic exercise?

jogging

The amount of oxygen that is actually used by the body during rest or a hard workout is determined by the heart rate, the stroke volume, and the amount of:

oxygen removed from the vascular system.

Compared to low-intensity exercise, high-intensity exercise:

raises the metabolic rate longer after exercise.

Some muscular athletes who appear to be 20 or 30 pounds overweight:

really have little body fat.

Healthy weight" refers to:

recommended body weight.

As a person's cardiorespiratory endurance increases, the:

resting heart rate decreases.

The primary function of proteins is to:

serve as an important component of muscle.

The mechanism that appears to regulate how much a person weighs is known as the:

setpoint.

Anthropometric measurement techniques to estimate body fatness include:

skinfold thickness.

The body composition assessment technique based on the principle that the amount of subcutaneous fat is proportional to total body fat is:

skinfold thickness.

Statistics show that individuals at greater risk for coronary heart disease, congestive heart failure, hypertension, type 2 diabetes, and strokes:

store more visceral fat than thigh fat

Glycogen is:

stored in the liver and skeletal muscles.

The amount of blood ejected with each beat of the heart is called

stroke volume

When a highly muscular young man who weighed about 225 pounds applied to join a city police force but was turned down without having been granted an interview, this illustrated:

the inaccuracy of height/weight charts.

The higher the intake of animal protein:

the more protein is converted to glucose or fat by the body, or even excreted in the urine.

Recommended body weight is best determined based on:

the percentages of body fat and lean tissue.

About one-_____ of the United States population is on a diet at any given moment.

third

The best way to determine whether people are truly overweight or falsely at recommended body weight is:

through assessment of body composition.

Hydrogenation of fats:

transforms fats into trans fatty acids.

More than 90 percent of the weight of fat in foods and more than 95 percent of the stored fat in the human body are in the form of:

triglycerides.