HE 295 'Get Fit Stay Well'
The Daily Reference Value (DRV) for fiber is ________ grams per day.
25
According to the American College of Sports Medicine, the recommended frequency for cardiorespiratory exercise is
3 to 5 days per week.
The range of error for a bioelectrical impedance (BIA) in measuring body composition is
3-4%.
On average, what percentage of our daily calories comes from sweets, sodas and fruit drinks, alcoholic beverages, and salty snacks?
33%
Stationary cycling at a moderate level would be equivalent to approximately ________ METS.
4
When following a resistance-training program, it is important to let each muscle group rest for ________ before taxing it again with resistance exercises.
48 hours
________ and ________ put an individual at greatest risk for cardiovascular disease.
A high BMI; a high waist circumference
Which ethnic group has the greatest risk for cardiovascular disease?
African American
Which of the following is a disadvantage of DXA?
Cost
Substituting a healthy behavior for an unhealthy behavior is known as what?
Countering
Cardiovascular disease is the second biggest killer in the United States.
False
People who stop exercising lose fitness gains at the same rate as they gained them.
False
The Bod Pod is used to measure water displacement.
False
Which process accurately describes a change in body composition that occurs as a result of resistance training?
Fat cells decrease in size.
________ is defined as the body's total amount of fat-free tissue.
Lean body mass
Which of the following is a role of sodium in the body?
Regulate the water contents of blood and body fluids
Which of the following would be considered a complete protein source?
Steak
Which of the following fitness trends is a form of high intensity interval training (HIIT)?
Tabata.
Acute iron toxicity is the leading cause of accidental poisoning in small children in the United States.
True
Brain and nerve cells are dependent upon a steady supply of glucose.
True
Storage fat provides padding to the organs.
True
The obesity epidemic is becoming a global problem and is spreading to other countries due to the spread of the western diet which is high in processed foods.
True
Triglycerides can promote atherosclerosis.
True
Underweight people have a higher death rate than normal-weight or overweight people.
True
When planning your fitness program, which of the following is the best question to ask yourself?
What motivates me?
Wellness is defined as
achieving the highest level of health possible in each of several dimensions.
Myofibril strands within muscles contain
actin and myosin.
Type II muscle fibers (fast-twitch)
are easily fatigable
An organized and deliberate effort to alter or replace a habit or activity is known as
behavior change.
Jan is an endurance athlete. Due to her activity level, she needs more calories than the average female. For her to perform at her peak, it is recommended that the majority of her calories come from
complex carbohydrates.
Simple carbohydrates primarily provide
energy.
One weight-loss supplement that has been banned in the United States is
ephedrine.
The best method of evaluating risk from blood cholesterol is to
examine the ratio of HDL to total cholesterol.
People with low vitamin intakes tend to not eat enough
fruits
HDL cholesterol
helps protect against heart disease.
Stored adenosine triphosphate (ATP) in the muscle is used in the ________ energy system.
immediate
Jim and Steve have been working out together for 3 months. Although they have been doing the same workout, Steve has shown faster improvement. This difference in their responses to exercise illustrates the principle of
individuality.
An eccentric contraction occurs when a muscle
lengthens as it contracts.
Actions that can be performed daily by beginning exercisers are
lifestyle physical activities.
In comparing typical 20- to 24-year-old men and women, gender variations in body composition are found primarily in ________ and ________.
muscle; essential fat
The "10 percent rule" states that you should
not increase frequency, intensity, or time by more than 10% per week.
A common overuse injury is
plantar fasciitis.
Patella-femoral pain syndrome is also known as
runner's knee.
Arterial stenosis can cause
ruptured arteries
A signal of fullness from the body is known as
satiety.
Activities at the top of the physical activity pyramid represent activities
that you should spend the least amount of time on.
One advantage of a stability ball for resistance work is
the development of core strength.
Muscular endurance is defined as the ability
to contract a muscle repeatedly over an extended period of time.
How many adult Americans are currently considered obese?
Approx 34%
Which of the following may occur as the result of cardiorespiratory training?
Improved oxygen delivery to muscles
Hypertrophy is a physiological change resulting from resistance training that involves which of the following?
Increased muscle cross-sectional area
Which of the following statements is TRUE regarding the prevalence of cardiovascular disease in males and females?
It IS the leading cause of death in America for both men and women.
Your Uncle Jim quit smoking 3 months ago, but today, in a moment of weakness, accepted and smoked a cigarette offered to him by a friend. Which stage of behavior change is he in?
Relapse
The ability to have satisfying interpersonal relationships is which of the following?
Social wellness
Which of the following provides energy, insulation, and padding?
Storage fat
In the past quarter century, the percentage of obese young children has more than doubled.
True
Poor diet is one of the biggest contributors to diabetes.
True
Functional training methods such as CrossFit, P90X, and boot camp are classified as what type of exercise programs?
Whole-body
Waist circumference is a measurement that assesses potential risk for disease based on ________ fat.
abdominal
An eating disorder characterized by deliberate food restriction and severe, life-threatening weight loss is known as
anorexia nervosa.
Jake has gained 10 lbs in the past 5 years due to inactivity and is beginning to notice significant stiffness in his joints. His problem may be related to the fact that his weight gain has significantly increased his risk of
arthritis.
Homocysteine and C-reactive proteins are indicators of
atherosclerosis.
An eating disorder characterized by out-of-control eating without purging is known as
binge eating disorder.
Skinfold thickness is measured with a
caliper.
Training that alternates periods of high-intensity exercise with periods of lower intensity exercise or rest is known as
interval training.
Creatine phosphate is stored in
muscles.
The ________ phase of a cardiorespiratory program is a stage of adjustment to your weekly routine that lasts from 2 to 4 weeks.
start-up
Cardiovascular disease and ________ account for approximately 29% of U.S. deaths each year.
stroke
Blockage of blood flow to the brain is known as
stroke.
In a healthy cardiovascular system, arterial walls are
strong and elastic.