ESS 2300 FINAL

________ is used on a limited basis as a GXT to evaluate cardiovascular function.

Arm ergometry

When measuring waist circumference, you should stand ________ the subject.

Behind

What secondary criteria have been identified that could be used as evidence that the individual was working maximally when the highest 2 was measured (select all that apply)?

Correct answers include the following: 1. An R greater than 1.10. This indicates that lactate and H+ levels are elevated and CO2 is blown off in great amounts. 2. A blood lactate concentration greater than 8 mmol · L-1, about 8 times the resting value. This also indicates that the individual is doing extreme work involving a sizable anaerobic component. 3. A heart rate near that of the individual's age-predicted maximal HR. Given the error in estimating maximal HR, this approach has major problems when used as a criterion.

The elevated oxygen uptake during recovery from exercise is called:

EPOC

A participant's fitness test results do NOT constitute personal health information.

False

ATP production via aerobic mechanisms is faster than ATP production from anaerobic sources.

False

All six types of nutrients provide energy for the body.

False

As a person ages, proportionally more fat is stored subcutaneously.

False

For the most accurate results, skinfolds should be measured immediately after exercise because the body is warm and it is easier to pinch the skin away from fat or muscle tissue.

False

In cycle ergometry, the work rate is determined by the pedal rate, the resistance on the wheel, and the body weight of the individual.

False

Measurements taken at rest reveal a lot about the way a person's cardiorespiratory system responds to physical activity.

False

Medical clearance is always necessary before starting a participant on an unsupervised exercise program.

False

Most of the five leading causes of death are chronic degenerative diseases whose onset cannot be delayed or prevented.

False

On the basis of thousands of exercise stress tests conducted since the mid-1950s, submaximal exercise tests are generally recommended for finding ischemic heart disease in asymptomatic individuals.

False

Saturated fat comes primarily from animal sources and is typically liquid at room temperature.

False

Simple carbohydrate has a higher nutrient density than complex carbohydrate.

False

The 2018 Physical Activity Guidelines for Americans recommend that for improving muscular strength and endurance three sets of each exercise are mandatory.

False

The energy cost of walking 1 mi (1.6 km) is equal to that of running the same distance.

False

The risk of musculoskeletal injuries decreases with the amount of activity done.

False

Kary is a 21 yr old college student who has been running 5 miles 4-5 x per week. She has no reports of any medical conditions or symptoms. She wants to perform high intensity interval training to improve her running speed. Family history: mother diagnosed with CVD at 53 yr old. BMI = 22, RHR=56bpm, BP=110/70, Total cholesterol=175, LDL=95, HDL=64. What are her primary cardiovascular risk factors?

Family history

________ has long been defined as a state of complete physical, mental, and social well-being and not merely the absence of disease or infirmity.

Health

A completed HRA will contain a significant amount of personal health information, which is protected under the

Health Insurance Portability and Accountability Act of 1996 (HIPAA)

Which is the correct sequence to explain how oxygen is transported to create energy?

Oxygen enters the lungs during inhalation. Oxygen diffuses from the alveoli into the blood. Oxygen is bound to hemoglobin in the red blood cells. The heart delivers oxygen to the muscles. Oxygen diffuses into the muscle cells and reaches the mitochondria. Oxygen is consumed in the production of ATP.

You are developing an exercise prescription for a client. The client Upon interview, you determine your client typically has dizziness when beginning exercise. Using the the acronym MR. PLEASE, what letter of this acronym would "dizziness with exercise" fall under?

P (MR. PLEASE helps fitness professionals remember the recommended health appraisal categories and the order in which they are performed. The letters of the acronym are M = make a classification whether or not the individual currently exercises regularly; R = review medical history for established CV, metabolic, or renal diseases; P = pertinent signs and symptoms of CV, metabolic, or renal diseases identified; L = level of desired aerobic exercise intensity; E = establish if medical clearance is necessary; A = administration of fitness tests and evaluation of results; S = setup of exercise prescription; E = evaluation of progress with follow-up tests.)

The three possibilities for distinct goals of an exercise program are to improve health (avoidance of disease), fitness, and ___________.

Performance

For properly screening an exercise participant, name the two commonly used preactivity screening questionnaires.

Physical Activity Readiness Questionnaire (PAR-Q+) and the preactivity participation health status questionnaire (HSQ)

_____________is defined as any bodily movement produced by skeletal muscle that results in energy expenditure (i.e., it can be associated with occupation, leisure time, household chores, and sport).

Physical activity

The definition of a _______ lifestyle is defined as not accumulating 30 min of moderate-intensity (40%-59% VO2R) physical activity on at least 3 days per wk for 3 months

Sedentary

A candy bar has a low nutrient density, whereas a slice of whole-grain bread has a high nutrient density.

True

A fitness facility can make minor alterations to the HRA so that it is more applicable to their participant population.

True

A person weighing 220 pounds (100 kg) expends twice as many kcal per minute as a person weighing only 110 pounds (50 kg) when walking at the same speed (i.e., 6.2 vs. 3.1 kcal/min at 3.5 mph).

True

Fitness facilities have the option of denying participation to individuals who choose not to complete a preactivity screening form or sign the waiver or release.

True

Having more mitochondria increases the ability of the muscle to use fat as a fuel and to process the available carbohydrate aerobically.

True

Maximal HR is useful for determining the THR for fitness workouts, but it is not a good fitness indicator because it changes very little with training.

True

None of the methods currently used actually measure the amount of fat in the body.

True

People who have at least one of the big three diseases and do not exercise regularly require medical clearance.

True

Recent work shows that a change in fitness, not fatness, is the best predictor of future health outcomes.

True

Resting metabolic rate is smaller in females than in males and decreases with age.

True

The degree of increase for multiple risk factors is determined by their combination and severity.

True

The energy requirements for submaximal exercise remain the same despite changes in temperature, relative humidity, pollution, and altitude.

True

The only internationally recognized certification in anthropometry is the International Society for Advancements of Kinanthropometry (ISAK) method.

True

________ muscle fibers are slow, generate low force, and resist fatigue.

Type I

________________ can be a useful tool for differentiating gynoid-type and android-type obesity.

Waist-to-hip ratio (WHR)

If you set energy expenditure goals for your clients in kcal, a lighter individual will need to exercise for _________ than a heavier individual to achieve the goal.

a longer time

Once a person reaches steady-state oxygen uptake, the energy (ATP) supplied to the muscles is derived from

aerobic metabolism

What factor(s) can help provide greater stability?

all responses are correct A wide base of support in the anticipated direction of perturbation typically provides greater stability. A lower body position and the accompanying lower center of gravity also contribute to a more stable position. Stability is also directly proportional to body weight. With all other factors being equal, a heavy person is more stable than a lighter one.

Which is NOT one of the five components of health-related fitness.

anaerobic endurance (muscular strength, muscular endurance, cardiorespiratory endurance, flexibility, and body composition (relative leanness))

In terms of negative health consequences, __________________ appears to be the most dangerous, and it is closely linked with disease.

android-type obesity

The skinfold pinch should be done ___________ the calipers are placed on the skin.

before

BMI is a quick and easy method for determining if body weight is appropriate for body height, but it does not take into account _______ which may result in under and overestimating certain populations.

body composition BMI does not differentiate between fat and fat-free weight, which is problematic when testing athletic individuals with a large lean mass. For example, a football linebacker who is 6 ft 2 in. (1.9 m) and weighs 220 lb (100 kg) is considered overweight according to BMI standards (BMI = 28.3 kg · m-2), when in fact he may have a very low %BF. On the other hand, an inactive person with a similar height and weight is probably carrying excess adipose tissue.

When measuring skinfolds, grab the skin with a ______ shape of your fingers instead of a V shape.

c

The only true measurement of body fat is by chemical analysis of ________.

cadavers

During high-intensity exercise, ________ is the primary fuel source for ATP production.

carbohydrate

One of main objectives of the medical history review is to identify the presence of which three common chronic diseases?

cardiovascular disease, metabolic disease, and renal disease

The two types of bone tissue are:

cortical and trabecular

For fitness professionals, what are considerations when choosing a technique to measure %BF (select all that apply)?

cost ease of use/measurement subject comfort relative accuracy

To calculate target body weight, you must know (select all that apply):

desired % body fat % body fat body weight

Which of the following is a reason to conduct CRF testing (select all that apply)?

determining physiological responses at rest and during submaximal or maximal work screening for heart disease determining a person's ability to perform a specific work task providing a basis for exercise programming evaluating the effectiveness of a training program

A diagnosis of what disease is considered a CHD equivalent?

diabetes

The suprailiac skinfold is a _______ fold.

diagonal

Compared to uphill running, downhill running results in more _______ action of knee extensors at foot contact resulting in greater muscle soreness.

eccentric During downhill running, there is more eccentric action by the knee extensors at foot contact than with uphill running. As a result, these muscle groups are more apt to become fatigued and to be sore afterward.

If the resistance torque is greater than the muscle torque, the muscle acts ___________ and lengthens under tension. In this case, the joint moves in the opposite direction of the muscle torque (in the direction of the resistance torque).

eccentrically

What is the last step in the fitness professional's preactivity health appraisal of participants?

evaluation of progress with follow-up tests

Sweat cools the body through the heat-loss mechanism of __________.

evaporation

Compare Client 2's VO2max to normative data. What level of fitness is he?

fair

A swinging softball bat held by its fat, striking end has more rotational inertia than when held at the handle.

false

At any given submaximal work rate, most physiological responses (HR, BP, and blood lactate) are greater for leg work than for arm work.

false

The axial skeleton can be subdivided into the upper extremities and the lower extremities.

false

The high protein content in bones gives them rigidity.

false

Which classification of vitamins is not necessary to ingest large amounts of daily, and why?

fat-soluble vitamins (A, D, E, and K) because these vitamins are stored in the body

Which of the following are monosaccharides?

glucose and fructose

Excessive fat in the hips and thighs is labeled ___________ (i.e., female-pattern obesity, pear shape).

gynoid-type obesity

_______ and _______ are the two factors that determine the oxygen demand (work) of the heart during aerobic exercise.

heart rate and systolic blood pressure

Which is not one of the factors to consider when choosing an appropriate CRF test?

height

When walking, greater _________ range of motion contributes to greater stride length.

hip

The most common way energy expenditure is measured is by using

indirect calorimetry

The thigh skinfold should be measured on the midline halfway between the ____________ and the anterior patella.

inguinal crease

The most prevalent nutrient deficiency in the U.S. population is

iron

All but which of the following are examples of foods with a high glycemic index?

kidney beans

The VO2max measured with arm ergometry is ______ that measured with the legs in a normal healthy population.

less than 1. for the arms is only 70% of that measured with the legs in a normal healthy population and is less in an unfit, elderly, or diseased population. 2. The natural endurance of the arm muscles is less than that of the legs. 3. The HR and BP responses are higher for arm work than for leg work at the same . 4. There is no need to account for unloaded arm cycling, but the oxygen cost of doing 1 kgm is about 3 ml O2 · kgm-1 for arm work because of the inefficiency of the action.

Recently, increased sedentary behavior has been related to a higher risk of chronic diseases; however, when researchers controlled for the ____________________, almost all of the biomarker links to sedentary behavior disappeared.

light-, moderate-, and vigorous-intensity activity

Improper lifting technique will most likely result in high forces to the ________ resulting in injury.

lumbar spine

Does Kary need medical clearance to exercise?

no

Using the ACSM algorithm, does John need medical clearance to exercise?

no

The first step in exercise testing and activity prescription is: obtaining a health history determining need for medical clearance conducting resting measurements (e.g., heart rate, blood pressure) obtaining informed consent

not obtaining a health history

In tasks in which body weight provides the resistance (weight-carrying tasks), a larger person achieves a __________ absolute (L · min-1) than a smaller person achieves, but both work at the same MET level. In cycling (a weight-supported task), the two people achieve a similar absolute , but the _______ person has a lower MET level. greater; smaller lower; larger lower; smaller greater; larger

not (lower; smaller)

When jumping and landing such as in basketball, ________ is the primary determinant of the angle of take off. trunk flexion knee flexion plantar flexion dorsiflexion

not knee flexion

Toward the end of heavy exercise lasting 3 hr or more, _______________ provides almost all the carbohydrate used by the muscles. adipose liver glycogen muscle glycogen blood glucose

not muscle glycogen

________ has ben linked to several negative health consequences such as coronary artery disease (CAD), hypertension, stroke, type 2 diabetes, increased risk of various cancers, osteoarthritis, sleep apnea, and dyslipidemia.

obesity

When the increments between the stages of the GXT are large or the person is somewhat unfit, oxygen uptake will not keep pace with each stage of the test. In these cases, the equations ___________ the actual measured oxygen uptake.

overestimate

According to ACSM guidelines, an exercise test should be stopped if (select all that apply ______. cold or clammy skin a systolic blood pressure over 140 mmHg leg fatigue the client/patient requests to stop a diastolic blood pressure greater than 90 mmHg onset of angina

partial credit for cold or clammy skin a systolic blood pressure over 140 mmH the client/patient requests to stop a diastolic blood pressure greater than 90 mmHg onset of angina

______ and ______ are the two energy sources that supply ATP during the first minutes of work.

phosphocreatine and carbohydrate PC supplies some of the needed ATP, and the anaerobic breakdown of carbohydrate provides the rest until the oxidative mechanisms meet the ATP requirement.

Rice, pasta, and whole-grain breads are just a few examples of foods that are high in

polysaccharides

The Physical Activity Guidelines have shifted over the past 40 years. In the 2000's the emphasis is on ______.

preventing and reducing obesity (In the 1970s the guidelines focused on fitness. From the late 1970s to mid-1990s the guidelines focused on public health outcomes, and now in the 2000s the guidelines are focused on preventing and reducing obesity.)

skinfolds should be taken with the muscle ____________

relaxed

When muscles are worked at very high intensities and for long periods, especially early in a training program, a condition called _____________ can develop.

rhabdomyolysis

When measuring skinfolds, measurements should be taken on the ______ side of the body.

right

The caliper should be held in the _______ hand and the skinfold should be held in the _____ hand with the pinky finger oriented facing up.

right; left

The YMCA cycle ergometer test is an example of a ________ exercise test protocol.

submaximal

The advantages of an endurance run test do NOT include

the ease of monitoring physiological responses

Medical clearance is necessary before fitness testing or exercise participation if

the patient has chronic signs or symptoms of CV or metabolic or renal disease that increases the risk of cardiovascular events during exercise

When measuring the hip circumference you should stand __________ the subject.

to the side

The highest intakes believed to pose no health risk are called

tolerable upper intake levels (UL)

The Food and Drug Administration has mandated that food manufacturers phase out the use of

trans fats

The primary storage form of fat in the body is

triglycerides

With the feet apart, if a person leans so that the line of gravity falls directly over one foot and a pushing force is applied in the direction of the lean, there is less stability than if the feet were together but with the line of gravity along the edge of the foot closer to the applied force.

true

Many throwing problems are the result of poor timing of rotation with shoulder movement or poor _________ rotation.

trunk Most throwing problems that result in low velocity, such as pushing the ball rather than throwing it, stem from a lack of trunk rotation or from poor timing of this rotation with the movements of the shoulder joint.

Measurement of skinfolds to determine body fat percentage is an example of a ____ component model.

two

According to ACSM's contraindications to exercise testing, all but which of the following are absolute contraindications?

ventricular aneurysm

It has been shown that when is estimated based on the steady-state equations, it is systematically lower than what is actually measured.

vertical grade horizontal surface resting metabolic rate You add the net oxygen cost of the horizontal walk (one component) to the net oxygen cost of the vertical (grade) walk (one component) to the resting metabolic rate (one component), which is taken to be 1 MET (3.5 ml · kg-1 · min-1).

The six classes of essential nutrients are carbohydrate, fat, protein, vitamins, minerals, and ______.

water

Does Mark need medical clearance?

yes

Does Sara need medical clearance?

yes

Does Tom need medical clearance?

yes

Your client has completed stage 1 and 2 of the YMCA cycle ergometer protocol. Her heart rate was 105 at the end of stage 1 and 120 at the end of stage 2. Does she need to complete a third stage?

yes

Your client has just finished stage 1 of the YMCA cycle ergometer protocol. His heart rate was 112 at the of minute 2 and 120 at the end of minute 3. Does he need to complete a fourth minute for stage 1?

yes

Regarding apparently healthy individuals, the risk of cardiovascular (CV) events during physical activity is

1 to 3 per 1,000,000 participant hours

In most people, aging gradually but systematically reduces 2max by about ____ each year.

1%

If a skinfold measurement of the same site varies more than _____mm, then a third measurement should be taken.

1-2 mm

In the Siri two-component model, the fat-free portion of the body is composed of all tissues except lipids and is assumed to have a density of _________________, and fat is assumed to have a density of________________.

1.1, .9

Among people with established CHD, the incidence of a coronary event during exercise is estimated to be ____ times greater than that of healthy adults.

10

A respiratory exchange ratio of 1.0 is indicative of:

100% energy derived from carbohydrate

If a fit individual does 60 minutes of vigorous-intensity activity, how many minutes of moderate-intensity activity would that equate to?

120 minutes

Client 2 is 27 years old. What is 85% of his age predicted maximum heart rate?

164 (220-27) x .85 = 164

Client 1 is a 21 year old female. What is 85% of her age predicted maximum heart rate? Report the heart rate as a whole number.

169 220-21 = 199 hrmax. 85% = 169

The abdominal fold should be measured _______ cm to the right of the umbilicus.

2 cm

Daily values (DVs) are an important part of the Nutrition Facts label and are used to indicate the percentage of daily recommended levels of nutrients contained in a food. The DVs are used to inform the public about the nutritional content of the foods they buy and are based on a daily intake of

2,000 kcal

There are ___________ distinct bones in the human skeleton.

200

The old PAR-Q resulted in almost ____% of individuals being referred to medical personnel before being cleared for physical activity participation rather than only ___% for the present version (PAR-Q+).

20; 1

A person who eats 10 g of carbohydrate gains approximately ____ kcal of energy to use or store.

40

Client 2 weighs 86 kg. Calculate Client 2's VO2max (ml/kg/min) using the VO2max graph and the following data. Please show your calculations.

45 ml/kg/min If 3.95 L/min = 45.9 If using 3.9 = 45.34 ok if use 3.8 = 44.19

When using a cycle ergometer for a GXT, generally, the pedal rate is constant at a rate appropriate to the person being tested: ____________for those of low to average fitness and ______________for highly fit and competitive cyclists.

50 to 60 rev · min-1; 70 to 100 rev · min-1

The U.S. Physical Activity Guidelines indicate that when people regularly accomplish ____________ MET-min of physical activity per week, substantial health benefits are realized.

500 to 1,000

Client 1 weighs 71.2 kg. Calculate Client 1's VO2max (ml/kg/min) using the VO2max graph and the following data: WR HR stage 2 HR stage 3 150 300 450 600 750117 900 132 1050

53 ml/kg/min 3.8 l/min = 3800/71.2 = 53.37 ml/kg/min

Carbohydrate provides about _____% more energy per liter of oxygen than fat provides.

6

Due to a rise in obesity in the United States, the Institute of Medicine recommends ___ minutes per day of moderate-intensity exercise to prevent weight gain and achieve full health benefits.

60

How many kcal would a typical adult with a of 10 to 12 METs expend in 1 hr when working at ~70% ?

600 to 700 kcal

How many essential amino acids are there?

8

The %BF thought to be necessary for good health, also known as essential fat, is __________ for women and ___________ for men.

8% to 12%; 3% to 5%

A submaximal test provides the HR and BP responses to various intensities of work ranging from light intensity to a predetermined point (usually ____ of predicted maximum HR).

85%

The contribution of protein to energy needs during exercise is usually ______ in well-nourished individuals.

<5 %

Mark is a 45 yr old former collegiate swimmer turned lifelong triathlete who requests assistance with run training. His only significant medical history is a series of overuse injuries to his shoulders and Achilles tendon. In recent weeks, he notes his workouts are unusually difficult and reports feeling constriction in his chest with exertion - something he attributes to deficiencies in core strength. Upon further questioning, he explains that the chest constriction is improved with rest and that he often feels dizzy during recovery. BMI=21, BP=130/85, RHR=68, TC (total cholesterol)=188, LDL=135. What are his primary cardiovascular risk factors?

Age (45 same or higher), LDL over 130 (bp ok because under 140/90) = 2

Tom, a 50 yr old nonsmoking male was recently invited to participate in a 10 km trail run. He reports currently walking 40 min on MWF - something he has done for years. His goal is to run the entire race without stopping and he is seeking training services. He reports having what he describes as a mild heart attack at 45 yr old, completed cardiac rehab, and has had no problems since. He takes a statin, an ACE inhibitor, and aspirin daily. During the last visit with his cardiologist 2 yrs ago, the cardiologist noted no changes in his medical condition. What are his primary cardiovascular risk factors?

Age and risk of heart attack reoccurring.

John is a 50-yr-old accountant who hasn't exercised regularly in 3 years. He has not been diagnosed with any CVD, metabolic, or renal disease or have any symptoms. He wants to begin a walking program. Family history reveals his father had an MI at 48 yr old. BMI=28, RHR=74bpm, BP=122/75mmhg, LDL-C=115mg/dl, HDL=47mg/dl, FBG=88mg/dl. He is a nonsmoker and drinks approximately 1 drink per week. ___________ MI = myocardial infarctionBMI = body mass indexRHR=resting heart rateFBG=fasting blood glucose What are his primary CVD risk factor(s)?

Age, Family history revealing MI, physical inactivity.

Sara is a 56 yr old sales rep who walks 3 d/wk x 30 min light intensity and wants to begin jogging 2-3 d/wk. She had a MI at 50 yr old and has exercised regularly since then. She has no signs or symptoms of CVD, metabolic, or renal disease but hasn't been to the doctor in 2 years. She doesn't smoke and takes Atenolol to manage blood pressure. Family history: father died from MI at 65 yr old, brother had heart surgery at 59 yr old. BMI=30, waist circumference = 38". What are her primary CVD risk factors?

Age, physical inactivity (needs to be moderate intensity), MI at 50, blood pressure medication use, obesity due to high BMI.