Health final study

Marcos used to love being on the swim team. However, lately he is enjoying it less and thinking about quitting. He is actually doing well on the team, but he really hates changing in the locker room. He thinks that everyone is looking at him and noticing how unattractive he is. This is creating a lot of stress for him. What term BEST describe the type of negative body image that he is experiencing?

covering up

Leilani has struggled with body distortion for a while. She is so unhappy with how she imagines that she looks that she does not even want to leave the house or hang out with her friends. In fact, if she can avoid being in public, she does. She just wants to stay in her room. What is the BEST description of the effect that her body distortion is having?

depression

Maleek wants to do some push-ups to build the eccentric muscles in his arms. What is the BEST advice for him?

do pull-ups since push-ups do nopt work the eccentric muscles in the arms

Mia plays soccer for her high school team. Generally, they start practice by stretching. What kind of stretching should they do before they are warmed up?

dynamic stretching

Mike is studying the differences between the body mechanics of swimmers in pools versus open water. What is his focus on?

dynamics

Lamai thinks that her son should be more active. He liked soccer when he was younger, and she really wants him to play in high school. She is thinking about offering him a car when he turns 16 if he will play a sport for 2 years. What kind of motivation is this?

extrinsic

Andrew's exercise routine is generally weight lifting and sit-ups. While he can tell that he is building muscle, he feels like he is getting less flexible. Which is the BEST explanation for this?

he is not doing exercises that stretch the muscles

Nasir has been going to the gym once a week with a friend for about two months now. He knows that he probably should go more, but he figures that the fact that he goes at all is better than nothing. It is really more about spending time with his friend than working out, though he supposes that he is getting some health benefits. What is Nasir lacking?

intensity

When he was in high school, kyong was a gymnast

no he will loose flexibility

Yasmine is very good at starting exercise programs. She will do very well at starting her plans, but then life does not go as planned and exercise is generally the first thing to get dropped when things get hectic. She is now pretty frustrated because she does not think she is good at exercise. What does Yasmine need to work on?

persistence

Which would be a good career for a someone interested in exercise physiology?

physical therapist

Shereen enjoys roller skating in her neighborhood, which is pretty flat. She knows that there are benefits for eccentric muscles when walking downhill but is not sure if those same benefits will still apply if she is on skates. What is the BEST answer to this question?

since momentum and balance are still factors there would be similar benefits

when you are lifting weights or engaging in other kinds of exercise that target specific muscle groups, the primary focus is on which type of muscles?

skeletal muscles

Osteoporosis is a disease that weaken bones, and it runs in Angelica's family. What would be the BEST form of exercise for Angelica to start doing to address this potential problem?

strength training

Yoga is a form of exercise that incorporates breath practices. How does this help build mindfulness?

the focus on the breath contributes to tuning the body

Which is the BEST example of the kind of mechanics that are studied in sports biometrics?

the movement of the wrist when hitting a tennis ball

Imagine that you design running shoes for a living. Which biometric would be most useful?

the points of impact when the foot hits the ground

Which is an example of static biometrics that would be useful for an athletic trainer to know?

the resting heart rate

Which is an example of measurement that considers velocity?

the speed of baseball pitch

Eduardo has always been a little self-conscious about his nose, which is quite prominent. Many members of his family have similar features, but that does not make Eduardo like it any better. What would be a body positive approach?

to accept and appreciate his features for what they are

While muscles are the source of strength, which BEST describes their function in the body?

to allow for movement

Sai really enjoys tennis and has decided that he wants to take it more seriously and try out for the tennis team. He knows that he needs to look at an overall exercise plan that includes strength training. How many times a week should he work that into his training if he is already playing tennis five days a week?

two days a week

Gerard has grown a lot lately and feels rather uncomfortable in his body. Nothing seems to fit right, and he is kind of clumsy. Everyone just seems to be more comfortable in their own skin and doing better than he is. What kind of body image issue is Gerard experiencing?

unease

The body cannot produce macronutrients. What does this mean?

All macronutrients must come from food or supplements.

Nikko is a pre-school teacher. He loves to have his students do balance exercises as part of their fitness program. The kids really enjoy them, but his supervisor asks him why he is giving such young children this exercise. What is the BEST response to Nikko's supervisor?

Balance is great for coordination and reaction times.

Which statement is TRUE about being fit?

Being fit is dependent on many different factors.

Many sports that do not explicitly depend on strength work weightlifting into their practices. Why is this a good idea?

Building muscle strength helps with all aspects of fitness.

Otto is a football player and is working on getting in shape for the season. As a result, he is working out several times a day. He has heard that low or no-carb diets can be good for weight loss. What is the BEST advice for Otto?

Carbohydrates fuel the body, so this is not the best idea.

Why is it important that those studying biometrics work with coaches as well as athletes?

Coaches will need to help athletes make the necessary changes.

Elsa has been spending a lot of time on the stair machine at her gym. She is starting to feel really sore in her knees, but she figures that it is not a big deal since exercise often makes people ache. What is the BEST advice for Elsa?

Concentric exercise can be hard on joints, so she should be very careful.

Riley has been having trouble with her knee. She is puzzled because she has not done anything that she can think of that would stress or strain it. She talks to her trainer about it, and the trainer suggests that she work on her core. Riley is a bit confused about why this is a good idea. How could you BEST explain it to Riley?

Core work helps with the alignment of the entire body.

Margaret is going to Yosemite National Park with her family. She wants to do some hiking, but she is going with some relatives who are not very athletic. She has found a service that will drop them all off at the top of one of the hills so that they just have to walk down, which she figures will be much easier than walking up. What is the BEST advice for Margaret?

Downhill is easier, but everyone will have sore quadriceps.

Enrique knows that he needs to lose a little weight, but his schedule varies a lot. This makes it hard for him to stick to a daily diet plan. What is the BEST advice for Enrique? Responses

Enrique should focus on his diet over the course of a week.

Rachel is a fitness instructor in a senior living community, so the population is over 55. On the whole, they are very active, and her fitness classes are quite popular. Rachel is always sure to include a lot of balance exercises into her classes. Which BEST explains why she does this?

Falls are particularly dangerous for older people.

Davante really likes watching hockey games. He is looking for a new sport to try, so he decides to try hockey. Unfortunately, it is cold, he falls a lot, and finds the pressure of being on a team too much. However, he is still interested in playing. What is the BEST advice for Davante?

He can enjoy it as a spectator and find another activity more suited to his skills.

Guillermo has decided that he wants to be healthier, so he starts jogging. He has been at it for a week, but he is getting frustrated because he cannot run very far without getting out of breath. He is beginning to think that this is not a good exercise for him since he is not very good at it. What BEST explains why Guillermo is struggling?

He does not have much endurance since he is new to exercise.

Ivan has decided that he is going to work on having a more positive body image. What result should he hope for?

He should feel good about his body and accept any flaws.

Nikko has a lot of friends and does fine in school but, he often does not like what he sees when he looks in the mirror. He does not have the kind of body that he sees in the ads for gyms, and he thinks that this could keep him from succeeding. Some days he thinks he is fine, but other days he thinks his life would be better if he were taller and more muscular. What is the BEST advice for Nikko?

He should try and tune out negative thoughts and focus on developing good habits.

Idris has decided that he wants to run a marathon. He has been doing 10Ks for a while and knows that he should start with a half marathon, but his goal is to do a marathon next year. Which BEST explains how this is going to impact his training?

He will have to gradually intensify his training between now and then.

Jorge took a lot of time to learn the proper form when he first started playing tennis. This meant that he progressed a little slower than some other people because he was concentrating on the movements during practice. Which BEST explains why this is a good idea?

He will naturally have proper form later and reduce the chance of injury.

Walter has a paper due on a novel that he has not read. He knows that his teacher will expect detailed references to the novel in his paper. He is thinking that he can listen to it while he is lifting weights and multi-task. What is the BEST response to Walter?

He would be better off focusing on his workout and then turning to the novel.

Taj knows that he wants to build muscle, particularly in his legs. He decides to hit the gym. He decides that he does not need a personal trainer because he pretty much knows how to use the equipment. As long as he works them all, he'll see results. What advice would you give Taj?

He would get better results if he learned to target distinct muscle groups.

An important part of having a positive body image is appreciating what your body can do. Which statement is the BEST example of this concept?

If I am healthy and capable of doing my best, my body is doing its job.

Jamal is on the varsity basketball team, but he twisted his knee and was out for the rest of the season. When his knee finally healed, he had a hard time getting back into exercise. He put on a bit a weight when he could not exercise, and he just feels very awkward in his body. Part of him knows that exercise will make him feel better, but he just cannot bring himself to do it. What is the BEST advice for Jamal?

If he can make himself start exercising, he really will start to feel better.

Ari has a big exam tomorrow, and he can't stop worrying about it. He decides to exercise and see if that takes his mind off it. He goes to the gym, but it is not really helping. He can't get into his exercise like he usually does, and he almost dropped a weight because he is so preoccupied. What should Ari do?

If he can't focus, he could hurt himself, so he should go home.

Why should you exercise more if you know that you are going to enjoy a large meal or have some high-calorie snacks?

Increasing exercise will help balance the larger than usual calorie intake.

Instinct is the will to survive. However, people are very capable of building habits that can shorten their life span. What does this suggest about instinct?

Instinct alone will not build healthy habits.

Which statement BEST explains why intrinsic motivation generally works better than extrinsic motivation?

Intrinsic motivation is more consistent than extrinsic motivation.

Why do muscles need to be strained when exercising?

It allows them to grow stronger as they rebuild.

Which BEST explains why aerobic training is the cornerstone of any fitness training?

It benefits the entire body in a way that other types of training do not.

The heart is made of muscles. Therefore, which is likely TRUE?

It can be strengthened.

Why do those who work in biometrics need a strong understanding of anatomy?

It is all about body mechanics.

Which is the BEST description of the role of glucose in the body?

It is food converted into fuel.

Virtually every culture has its own version of a meditative practice used to discipline the mind, suggesting that they all see the value in it. Which BEST explains how exercise can produce some of the same benefits?

It is most effective when it quiets the mind and is the singular focus.

Suki has been exercising more and eating healthy for two weeks. However, she has not really lost any weight and cannot see a difference in her body. She does feel a little better. At the same time, she is a bit frustrated with the lack or results. What is the BEST response to Suki's concerns?

It takes a while to see significant results so she should keep it up and be patient.

People have different muscle mass. How does this impact muscle strength?

It will be easier for some people to build muscle than others.

Which BEST explains why kale is more nutritious than ice cream?

Kale has more nutrients and less sugar and fat.

Ira is concerned about his posture. He tests it by seeing how long he can hold good posture and finds that he feels the most discomfort in his back. What does that suggest that he needs to do?

Keep a neutral spine.

Kira is pretty strong. She works in a warehouse, so she moves a lot of heavy things. Her sister Marta can lift more weight than Kira can but only does it occasionally. Who is likely to have more endurance?

Kira will have more endurance because she spends more time moving heavy objects.

Hector wants to pay more attention to his diet, but he does not want to get hung up on sticking to a rigid program. Which BEST summarizes a strategy for a healthy diet?

Limit sugars and fats, eat a lot of fruits and vegetables.

Which BEST explains the relationship between exercise physiology and muscle physiology?

Muscle physiology is part of exercise physiology.

Why would oxygen levels make a difference in athletic performance?

Muscles need oxygen to function well.

Does exercise qualify as a drive and need?

Not directly, although it helps with survival.

Kiley and Pavati have decided that they are going to exercise together. Pavati has decided that being more active is important to her overall health so she is going focus on exercising several times a week. Her main goal is to build better habits, so she does not have any particular goal in mind other than improving her health. Kiley has decided that she needs to lose weight before her sister's wedding, so that is her main goal. Which one is MOST likely to stick to the exercise program long term?

Pavati because she is intrinsically motivated.

Compare this image to the MyPlate guidelines. How well does it measure up to these standards?

Pretty well since it is about half fruit and vegetables.

Yessina has decided to become a vegetarian, but she is worried that she will not get enough protein because that is found in meat. What is the BEST response to Yessina?

She can get protein from other sources like beans or peanut butter.

Julie is larger than most women, but she is also very athletic. She gets frustrated because people make assumptions that she does not exercise. Everyone in her family is large, and she is now comfortable with her size. She focuses on maintaining healthy habits and believes in appreciating her body for what it is. What is the BEST advice for Julie?

She has a positive body image, so she should keep it up.

Andrea worries a lot about her appearance. One day, she realized that she spends far too much of her life trying to get the perfect selfie and vowed to find other things to focus on. She joined a hiking club at her school and finds that she is making new friends and getting to explore new areas in her region. What is the BEST advice for Andrea?

She is doing a great job and these actions will improve her sense of self.

Hazel is going to start running and is not sure how to begin. She knows that she needs to take it easy in the beginning but is not sure why that is important. It seems like she should just run as far and as fast as she can. What is the BEST explanation to give Hazel for starting an exercise program slowly?

She needs to condition her body to the new demands of exercise.

Talulah has noticed that she is losing much of her flexibility. She was not very active and now she has a job where she is sitting at a desk all day. She is going to meet with a personal trainer. Which BEST explains why it is important that her trainer know this?

So he can incorporate exercises that help her reach her specific goal.

Good habits, like exercise, come easier to some people than others. For instance, there ae those who try running or weightlifting and immediately get hooked, making it a central part of their day. Others will have to drag themselves to the gym every time. What BEST explains this difference?

Some people are more intrinsically motivated than others.

Which is the BEST example of how "access to food" shapes the health of a diet?

Some people cannot buy fresh fruits and vegetables in their neighborhoods.

Which is an example of how "stage of life" can determine nutritional needs?

Teenagers need more calories because they are growing

Alana wants to add some eccentric exercise to her routine. She has heard that pull ups are good, but she does not have a lot of upper body strength and thinks that is going to be too challenging. She wonders if she can start by just hanging on at the top with her chin above the bar and holding that pose to get the benefits. What is the BEST response to Alana?

That might build strength, but it is not eccentric exercise.

Which BEST explains why training targeted toward a specific event should have a definite end date?

The body needs a break from really intense training.

Why does strenuous activity make the heart beat faster?

The body requires more oxygen when exercising.

Kaito played football in high school and college. Now he has graduated and knows that he should change his exercise to general fitness training. How will this be different from the kind of exercise he did when he was on the football team?

The focus will be on overall development rather than meeting the demands of football.

Nadine is a gymnast, and she is training for a big national competition. This competition comes at the end of the season, so afterward she will have several months off. Which BEST explains how the month after the competition will be different from the month before it?

The month before will be intense and the month after she should cut back a bit.

When behavior is driven by instinct, it often means that we do it without really realizing why. Many of those who exercise regularly will just feel better when they do it because of the biological changes that occur within the body. How is this related to instinct?

They are both ways in which the body recognizes behavior that benefits it.

Which BEST explains why it is important to address body image issues?

They can have long-term mental and physical health effects.

Which is likely TRUE of an individual whose body composition has little fat and is naturally lean?

They have a high metabolism.

Why are those with low cardiovascular fitness more prone to heart disease than those whose cardiovascular fitness is high? Responses

Those with lower cardiovascular fitness will have weaker heart muscles.

"Even the most well-adjusted and fit person can grapple with self-acceptance"? Which BEST explains this phrase? Responses

Those with very healthy bodies do not always feel good enough mentally.

Tran does not think that he is good at math. Because he does not like it, he tends to rush through his work. When he gets his scores back, he has not done very well. This further convinces him that he is not good at math. What is likely the real problem?

Tran's self-perception

Salvador injured his shoulder. His physical therapist recommended that he work on his core while he is recovering since that will help his shoulder. Is this a good idea?

Yes, working on his core will build support for his shoulder.

Nita does a lot of yoga. Her friends tells her that it is great for stretching, but she really needs to add some strength training to her routine. What is the BEST response for Nita to give to her friend?

Yoga is a form of strength training.

Derrick keeps meaning to start exercising but he works and goes to school full time, so his schedule is really packed. He keeps saying that he will start next week or after he finishes a major project, but then something else comes up. What is Derrick struggling with?

activation

Which statement BEST summarizes the idea of mindfulness?

Being in tune with your body is an important part of health.

Meilee has decided that she wants to join her local roller derby team, so she is building her skating skills. It has been a while since she was on skates, so needs to get some practice in and build her skills. How can make sure that she is focused when she is practicing?

Focus on her breath and movements.

Tina is taking a fitness class that is on stationary bikes. She is not the most fit person in the class, but she is noticing that she is able to hang in there for more of the sprints and doing better on the hill settings now that she has been at it for a few weeks. What is the BEST way for her to judge her performance?

Focus on the improvements and what she can do well.

Bettina has worked hard to build healthy habits. She is very fit and maintains a healthy diet. She does not think that she really needs to worry about mindfulness because she is already doing everything right. What is the BEST response to Bettina?

Even healthy people need to tune into their bodies and can benefit from mindfulness.

Anita knows that she is one of the best basketball players on her team. Several colleges have been interested in recruiting her. One has offered her the opportunity to work with a specialist in biometrics once she joins the team. Anita does not think that this is really necessary since she is already a very skilled athlete. What is the BEST advice to give Anita?

Even the most skilled athletes can benefit from attention to biometrics.

Given the role of protein in the body, what is a likely consequence of not getting enough protein in the body?

It will be very easy to get sick.

Which BEST explains why how biometrics can change an entire sport?

If one athlete finds a more efficient movement, other athletes will adopt it.

Jorge and Pablo are brothers who grew up together. Their parents raised them to value education but leave it to them to complete their assignments and make their own choices since they are now in high school. Jorge has always worked hard in school and done really well, taking every opportunity to excel. Pablo has never thought that school was that interesting and tends to do just enough work to get by since grades don't really matter much to him. Which of the following is likely TRUE?

Jorge is intrinsically motivated to do well.

Tyrone has been improving his fitness by walking every day and is beginning to add a little running. He has been doing well sticking to his plan of exercising four days a week for the past few weeks, but today he just does not feel like it. According to the principles of mindfulness, what should he do?

Keep his commitment to exercise but just walk if it is a low energy day.

Javier is going to go for a run. He has a treadmill in his house, but it is a beautiful day outside. He has noticed that he finishes his workout a little faster when he is on the treadmill. Should he go for a run outside or on the treadmill?

Outside because he will benefit from the fresh air and sunshine.

Part of mindfulness is "being part of the present moment." Which statement BEST explains what this means in terms of exercise?

Set your expectations based on your physical health right now.

Jamila has been walking for 20 minutes after dinner every night for a few months now. At first, she really noticed that she felt better, but now she is starting to feel like it is not doing much. What can she do to ramp up the intensity?

She can take a more challenging walk that includes hills.

Angelica has sprained her ankle and needs to stay off it for a few weeks, which is really frustrating because she is on the track team. She is worried that a prolonged period of inactivity will hurt her training. After about 10 days, she thinks that she can start working out gradually if she takes painkillers right before her workout. What is the BEST response to Angelica?

She could really injure herself with this plan since she will not feel pain.

Mariah has been running track. Since she is new to the team, she has been losing weight. Her coach is starting to be concerned because she is looking a little thin. What is the BEST advice for Mariah?

She is exercising a lot so she needs to consume more calories.

Elsa is quite petite, so she often has to sit at the edge of chairs. Even with this adjustment, her back is rarely against the back of the chair. She thinks it is fine because it has always been that way. What would be the BEST advice for Else?

She needs to find better chairs, so her spine is supported.

Tonya has been working a lot and has not been able to maintain healthy habits, like diet and exercise, as well as she normally does. This has meant a lot of late nights and eating take-out instead of preparing meals herself. What is the likely result of this change in behavior?

She will probably gain a little weight.

Everyone goes through phases where they do not feel good about themselves or their bodies, so this alone does not mean that a person has body image issues. Why is it important to address these feelings if they do not go away?

They can lead to serious health issues if they do not change.

Smooth muscles are involuntary. Do they benefit from exercise?

They will likely benefit when other muscle groups are used.

Some body compositions make losing weight challenging. Can those who have more fat as part of their composition still build muscle?

Yes, exercise will build muscle regardless of body composition.

Lola is trying to be healthier, so she has been doing a lot of weight lifting. She can tell that she is really starting to build more muscle. If she is working her muscles, does she need to be concerned about flexibility?

Yes, flexibility is a different and important way of working muscle.

Elanor does not think that she is very attractive. She tends to be rather shy and often assumes that people probably would not like her anyway. She knows that part of the problem is her self-perception. Can self-perception be changed?

Yes, there is a lot that she can do to improve self-perception.

sport biometrics are qualitative measurements which skills are most important for those who want to go into this field

a understanding of math and statistics

Benito wants to add some concentric exercises to his workout routine. He decides to start with the biceps. His plan is to do a few reps with increasingly heavy weights. What is the BEST advice for Benito?

focusing on a lot of reps in more important than a lot of weight

Isla is studying how body movement differs in cross country and downhill skiing. What is she studying?

kinematics

Todd knows that he should exercise, but he just cannot bring himself to do it. Every day he tells himself that he will go for a walk or play some basketball, but he finds himself fooling around on his phone and then the afternoon is gone. What does Todd lack?

motivation

Exercise builds muscles because it causes them to contract. If this is the case, would massage, which causes them to relax, also be a way of building muscle?

no, the contraction is where building strength comes from

Where do our ideas of what our bodies should look like generally come from?

popular culture

Matilda is a bit self-conscious about how tall she is for her age. As a result, she tends to slouch. What should Matilda work on improving?

posture

jamar has decided that he is going to train for a marathon

slow twitch fibers

Marina comes from a family with a lot of heart disease. She knows that she will have to go out of her way to make sure that her heart stays strong and healthy. What would be the BEST exercise to achieve this goal?

swimming

Cornelia is convinced that everyone at her high school is more attractive than she is. She looks at the girls that she thinks are pretty and knows that she just does not measure up. What BEST describes the aspect of negative body image Cornelia is experiencing?

valuing other bodies

Rodrigo was working really hard to make the track team and he finally made it. However, he is not one of the strongest runners and is becoming rather discouraged because some of the other kids are obviously better athletes than he is. What does this example BEST illustrate?

why extrinsic motivation often fails