Health

For individuals, achieving a healthy body weight for life depends mainly on

lifestyle

Once you have achieved a satisfactory level of cardiorespiratory fitness, continuing the same level of workout would

maintain your current fitness level

If you keep a steady weight, your hormones

maintain your food intake and energy expenditure to within 10 calories of each other.

Expending 2,000 calories per week is recommended to

prevent early death.

In the FITT principle, one T stands for type and the other stands for

time, or how long you should exercise.

When incorporating cardiorespiratory training into your life, you should

try to schedule at least three exercise sessions of at least 30 minutes each.

Resistance training should be done

two or three times a week

Which one of the following is recommended by the ACSM when stretching

two to four repetitions of each stretch, for a total of 60 seconds per stretch

Obesity is defined as a BMI of

30

Adrenaline is an appetite

suppressant

During puberty, men and women will have a difference in body fat of about _____ percent, a difference that will remain generally stable throughout life

10

Your body needs at least ____ specific vitamins

11

The department of health and human services, and 2018, issued guidelines that suggests that adults accumulate how many minutes of moderate intensity exercise each week

150

At what age do we achieve peak bone mass?

30

When considering the time element of the FITT principle of cardiorespiratory training, what is a good average duration for an exercise session?

30 minutes

Inactive people who wish to increase the amount of walking to 10,000 steps a day, sure to set goals to increase their daily walking by at a time

500 steps

Developing muscular endurance requires exercising at _______ intensity for a longer period of time

A lower

moderate-intensity activity results in which of the following?

Breaking a sweat

Which of the following, in early childhood, can improve body composition and reduce the risk of obesity later in life?

Breastfeeding Maintenance of regular sleep patterns Avoidance of sugar sweetened beverages

frequency, intensity, time, type

FITT

Most food reactions are caused by food allergies rather than food intolerance.

False

Factors associated with good health

Fat distribution that does not pose any risk for illness An acceptable body mass index Absence of any medical conditions that would suggest a need for weight loss

Which of the following statements about weight in the different phases of life is true

Girls experience an increase in body fat during puberty.

Which of the following is the most accurate way to calculate your target heart rate?

Heart rate reserve method

Allergic reactions occur because an overreaction by the body's

Immune system

How does exercise affect blood glucose levels?

It helps muscle fibers use glucose more efficiently.

Which of the following statements about abdominal fat is true?

It is associated with high cholesterol levels.

There is some empirical evidence that suggests that a gluten-free diet has what effect on those who do not have celiac disease or wheat sensitivity?

It may damage the gut

A sleep latency test

Measures how long it takes you to fall asleep

Stage _____ of NREM sleep represents the beginning of actual sleep.

Stage 2

Which of the following are recommendations for developing your own cardiorespiratory training program?

Start out slowly Select activities you enjoy Choose activities that are compatible with your daily schedule

____ works in the intestines to block the absorption of fat

Orlistat

Plasma _____ is the body's concentration of salt and other blood-soluble components

Osmolality

Among American adults, 31.8 percent meet the criteria for

Overweight

Sleep disorders include all of the following except

REM behavior disorder

What best describes the relationship between gluten sensitivity and thyroid disease?

There is no clearly established link, but there are specific steps

Which of the following statements is true regarding energy drinks

They could be harmful if consumed in excess or at the wrong time

What are aquaporins?

Tiny, straw like proteins that pull water back into the blood

If correctly fitted and worn, an N95 respirator mask filter out of 95% of the solid particles in a liquid drops is better than atmosphere that I believe to transport the coronavirus, which causes COVID-19

True

How long will it take your body to completely lose gains in fitness if you stop exercising

Two months or longer

Which of the following describes muscular endurance

a muscle's capacity to exert force repeatedly or to sustain strength over a certain span of time

Which of the following exercises are essential for bone growth earlier in life and slowing of bone loss later in life?

Weight training Walking

Which of the following are true about getting more fit and experiencing progress in your training?

You need to increase activity workload from time to time. It takes older people longer to achieve progress and adapt to a workload.

Which of the following are advantages to cross training

You reduce the risk of overuse injuries. You avoid the boredom of participating in the same exercise daily.

Skipping workouts is likely to result in which of the following

a greater decrease in strength than in endurance lower muscle insulin sensitivity a reduction in lean muscle mass

Which of the following is a description of muscular strength?

a muscle's capacity to exert force against resistance in a single, all-out effort

At the onset of menopause, fat distribution shifts to the

abdomen

Cardiorespiratory fitness is important because it

allows the blood to carry oxygen and nutrients to the body

What condition carries the highest death rate of all psychiatric diagnoses

anorexia nervosa

To improve your cardiorespiratory function, experts recommend that you exercise

at least twice a week

Which of the following are aerobic activities that need to be performed for longer durations before they yield the cardiorespiratory benefits of continuous sustained intensity?

basketball and soccer

main purpose of proteins is to

build and maintain body tissue

Which eating disorder is most associated with electrolyte imbalances

bulimia nervosa

The amount of typical body fat in a normal, healthy person

can differ according to a person's gender.

Healthy people who walk 10,000 steps per day

can maintain their weight.

Jogging, cycling, swimming, and aerobic dance are all activities that lead to improvement of this type of fitness

cardiorespiratory

Consuming diet sodas (soft drinks) in comparison to regular sodas

carries a higher risk of kidney problems.

To measure their abdominal fat, people can measure the

circumference of their waists.

An advantage of ellipticals for exercise equipment is

decreased impact on joints.

Individuals with eating disorders share many of the same thought patterns as people with which condition

depression

Fast food leads to inflammation from

endotoxins

What part of the training principle called FITT concerns how often a person should exercise?

frequency

Those suffering from celiac disease suffer an immune reaction when they eat

gluten

A fully grown adult with a body mass index that is 18.5 to 24.9 would probably be considered

healthy weight

Where do obese women in their 30s and 40—before the onset of menopause—tend to accumulate fat?

hips and thighs

Benefits of a warm-up include which of the following?

improved performance reduced likelihood of injury

A workout in the cardio program called high-intensity interval training (HIT)

incorporates ten sets of short-duration hard exercises followed by easy exercises.

Improved muscular fitness can often

increase lean body mass

Abdominal fat is considered a greater threat to health than hip-and-thigh fat because abdominal fat

more easily enters the bloodstream

A person who perceives himself as insufficiently muscular in appearance, regardless of actual muscle size, is said to have

muscle dysmorphia

Mesomorphic

muscular

Also known as weight or resistance training, strength training develops

muscular strength

Body weight that greatly exceeds the recommended guidelines as indicated by a BMI of 30 is defined as

obesity

Which of the following is one of the most serious long term side effects of severe calorie restriction in women

osteoporosis

Which of the following examples is the least effective, making daily activities more active

parking the car close to your destination

When a partner applies pressure to your muscles to produce a stretch, you are participating in ______ stretching.

passive

While walking for exercise, many people use a(n) _____ to count the number of steps they take.

pedometer

Types of aerobic exercises that require sustained intensity with a little variability in heart rate response include

rowing, running

Molly often awakes snorting and gasping for air in the middle of the night. Molly most likely has what sleep disorder?

sleep apnea

Common barriers to an active lifestyle cited by adults include all of the following except

social pressures

What type of stretching is most recommended for general fitness purposes

static

When you stretch a muscle until it feels tight, hold a stretch until the muscle tension decreases, and then stretch a little farther, you are doing this kind of stretching

static

The caffeine found in many sodas (soft drinks) has the effect of

stimulating the central nervous system

Which of the following types of exercise has the primary purpose of ensuring a healthy range of motion

stretching

Ectomorphic

tall and thin

Neuromotor fitness includes prioperceptive training, which is teaching your body

to recognize where all of its parts are during movement.

An easy way to increase fitness is to use a pedometer to

track your steps.

High-intensity interval training (HIIT)

training that uses short bursts of very intense exercise interspersed with only a few minutes of rest or low-intensity exercise

Cross training is a type of training that

uses several types of training to reach one specific fitness goal.

Which of the following types of exercise are designed for strength training?

using free weights using exercise resistance machines

Which of the following is/are NOT a macronutrient

vitamins

Which of the following are effective ways a sedentary person who spends a lot of time indoors can make daily activities more active

walk around while checking telephone messages get up and manually change television channels instead of using remote controls

Which of the following activities contribute to an obesogenic environment?

watching television, using a computer, driving a car

The four components of cardiorespiratory training do not include

weight