****in ********
A. True
A constant negative caloric balance leads to a decrease in lean body mass. A. True B. False
D. 5‒6 years
A healthy lifestyle, on average, adds how many years of disability-free life? A. 2‒3 years B. 3‒4 years C. 4‒5 years D. 5‒6 years E. 6‒7 years
D. obesity
A recent report by the Organization for Economic Cooperation and Development (OECD) found that the United States outspends every other country in health-care costs and has the highest rate of _____ among all 34 OECD countries. A. heart disease B. diabetes C. cancer D. obesity E. malnutrition
preperation stage
A stage of change in which one is getting ready to make a change within the coming month.
B. 33%
According to estimates by the American Cancer Society, what percentage of all cancer in the United States is related to nutrition and lack of physical activity? A. 25% B. 33% C. 48% D. 55% E. 62%
B. False
According to research, people consuming ultra-processed foods eat fewer calories and gain less weight than when they eat minimally processed foods. A. True B. False
C. Muscular flexibility
According to the American Council on Exercise (ACE), neglecting this component of physical fitness leads to muscle soreness, injuries, and lack of physical and mental relaxation. A. Muscular strength B. Cardiorespiratory endurance C. Muscular flexibility D. Muscular endurance E. Body composition
E. 46.1
According to the Centers for Disease Control and Prevention (CDC), what percentage of adults in the United States meet the federal guidelines for aerobic physical activity? A. 86.1 B. 76.1 C. 66.1 D. 56.1 E. 46.1
C. 3 days
According to the U.S. Department of Health and Human Service's Physical Activity Guidelines for Children and Adolescents, muscular and bone strengthening exercises should be performed at least how often per week? A. 1 day B. 2 days C. 3 days D. 4 days E. Should not be performed at all
A. True
Almost 80% of deaths from cardiovascular disease and cancer could be prevented adhering to a healthy lifestyle. A. True B. False
A. True
Approximately 100 million Americans older than age 12 are infected with HSV-1. A. True B. False
D. 60 minutes
At about 50% intensity, what is the recommended duration of a cardiorespiratory training session? A. 15 minutes B. 20 minutes C. 30 minutes D. 60 minutes E. 90 minutes
D. 4 miles per hour
At what speed does walking improve cardiorespiratory fitness? A. 1 mile per hour B. 2 miles per hour C. 3 miles per hour D. 4 miles per hour E. Any speed
B. False
Ballistic training is the most recommended form of stretching because of the low risk of strain or injury. A. True B. False
E. Time passes too fast and not enough things get done.
Based on various national surveys, what did more than 50% of respondants report about time management? A. They have sufficient time for family. B. They spend too much time on hobbies. C. They have plenty of time to exercise each day. D. They have ample time to spend with friends. E. Time passes too fast and not enough things get done.
B. False
Based on your genetic predisposition to certain diseases, your body will activate protein "tags" that trigger genes to active and express these diseases. Lifestyle and environment do not play a role in altering genetics. A. True B. False
B. False
Benign tumors are usually fatal. A. True B. False
E. 1600 calories
Bruce, with a physically demanding job, can easily burn how many more calories per day compared to Miguel working a sedentary desk job? A. 300 calories B. 700 calories C. 1000 calories D. 1200 calories E. 1600 calories
A. the inner desire to accomplish a given task
Charles says he is motivated to start a workout program since his grandmother lost her physical strength to get out of bed. Motivation is defined as ____. A. the inner desire to accomplish a given task B. the act of starting a new behavior C. slipping and falling back into old habits D. the extent to which he believes he can make a change E. failing to make a behavior change
C. 6‒12 exercises
Circuit training involves a combination of how many strength and aerobic exercises in a sequential workout? A. 1‒3 exercises B. 3‒5 exercises C. 6‒12 exercises D. 13‒15 exercises E. 15‒17 exercises
D. After legitimate effort put toward the goal, realize it may not be reachable.
Conducting periodic evaluations of SMART goals requires which of the following? A. Do not rewrite goals, just try to keep persevering through the difficulties. B. Realize you should be able to meet your goals in all circumstances. C. Self-defeating behaviors will not be an issue when working on your goal. D. After legitimate effort put toward the goal, realize it may not be reachable. E. Do not reassess goals, just keep trying to reach your initial goal.
A. True
Core training emphasizes strength-conditioning exercises of all the muscles around the abdomen, pelvis, lower back, and hips. A. True B. False
B. substitute healthy behaviors for problem behaviors
Countering is a process in which you _____. A. analyze feelings about the problem B. substitute healthy behaviors for problem behaviors C. repeat behaviors as they are rewarded D. become aware of thoughts and choices E. restructure physical surroundings
B. False
CrossFit is completely unsafe for all individuals except extreme athletes. A. True B. False
B. False
Cycling is a weight-bearing activity and thus not good for people with lower back injuries. A. True B. False
D. nucleus
DNA and RNA are mostly found in the ____ of each cell. A. cell wall B. mitochondria C. ribosome D. nucleus E. lysosome
D. Get more light exposure
Data have shown that people who do this early in the day have lower BMIs. A. Eat one big meal B. Lift weights C. Consume the majority of their fat intake D. Get more light exposure E. Drink more water
Nonresponders show no or very little signs of improvement when physical activity is started. Responders have an increase in VO2max when starting a training program. The principle of individuality is a training concept that states that genetics plays a major role in individual responses to exercise training and that these differences must be considered when designing exercise programs for different people.
Differentiate between nonresponders and responders to exercise and define the principle of individuality.
Being fit and having a healthy weight are different concepts. Being fit means that someone has a healthy cardiorespiratory endurance. It is possible to be overweight at the same time because of eating habits.
Discuss the concept of whether you can be fit and overweight at the same time.
children should do 60 minutes or more of moderate to intense activity 3 days a week
Discuss the physical activity guidelines for adolescents.
Pregnant women should consult with a doctor before participating in vigorous physical activity.
Discuss the physical activity guidelines for pregnant women.
sleep schedule, healthy diet, and routine
Discuss three ways you can enhance the quality of your sleep.
A. True
Dr. Hans Selye, one of the foremost authorities on stress, defines stress as "the nonspecific response of the human organism to any demand that is placed upon it." A. True B. False
C. Leg strength
Due to which of the following could nonresponders to exercise show a lack of cardiorespiratory improvement? A. Body weight B. Blood glucose C. Leg strength D. Flexibility E. Genetics
C. 70%
During progressive muscle relaxation, muscles should be tightened to about what percent of the total possible tension? A. 20% B. 40% C. 70% D. 80% E. 90%
B. regulate your cadence with a metronome set at 60 beats per minute
During the abdominal crunch test, you should ____. shrug your shoulders A. place your chin against your chest B. regulate your cadence with a metronome set at 60 beats per minute C. cross your arms in front of your chest D. lie on the floor with your legs straight
B. non-exercise activity thermogenesis
Energy expended that does not come from basic ongoing body functions (such as digesting food) or planned exercise is categorized as _____. A. basal metabolic rate B. non-exercise activity thermogenesis C. physical activity D. low-intensity aerobic physical activity E. physical fitness
A. True
Essential fat is defined as body fat needed for normal physiological functions. A. True B. False
C. climbing the stairs
Examples of light physical activity that have some health benefits include all of the following except ____. unloading the dishwasher A. performing self-care B. walking casually C. climbing the stairs D. rearranging a drawer
A. True
Excessive body weight combined with physical inactivity is the second leading cause of preventable death in the United States. A. True B. False
B. planned, structured, and repetitive bodily movements
Exercise is defined as a type of physical activity that requires ____. A. an energy expenditure of 150 calories B. planned, structured, and repetitive bodily movements C. rapid breathing and a substantial increase in heart rate D. the expenditure of energy and produces progressive health benefits E. 30 minutes of activity
By engaging in physical activity, you are able to reduce muscular tension and eliminate the physiological changes that triggered the fight-or-flight mechanism. Further, during vigorous aerobic exercise lasting 30 minutes or longer, morphine-like substances referred to as endorphins are thought to be released from the pituitary gland. These substances not only act as painkillers but also seem to induce the soothing, calming effect often associated with aerobic exercise. Research has also shown that moderate-intensity exercise has an immediate effect on a person's mood, and the effects last up to 12 hours following the activity. Thus, exercise mitigates the daily stress that leads to mood alterations. Exercise is free and easily accessible to everyone. Pick an activity you enjoy and use it to combat stress, blue moods, anxiety, and depression.
Explain how physical activity helps reduce stress. You Answered
A. Dysmenorrhea, general neuromuscular tension, trigger points in fascia
Flexibility exercises have been prescribed successfully to treat which three physical issues? A. Dysmenorrhea, general neuromuscular tension, trigger points in fascia B. Type 2 diabetes, prediabetes, low blood sugar C. Arthritis, varicose veins, inflammation D. GI issues such as IBS, Crohns, and diverticulitis E. Muscular weakness, strains, cramps
B. False
For people to achieve total fitness, their exercise regimens need only include aerobic activities. A. True B. False
B. False
Functional fitness is a program based on military-style training. A. True B. False
B. False
Goals set by someone else, such as a coach or mentor, are more motivational than goals you set for yourself. A. True B. False
A. True
HALT stands for Hungry, Angry, Lonely, Tired. A. True B. False
E. cardiorespiratory endurance
HIIT will most likely help develop a person's ____. A. lower-body flexibility B. upper-body flexibility C. lower-body strength D. upper-body strength E. cardiorespiratory endurance
C. Genital herpes
HSV-2 is better known as the virus that causes what condition? A. Cold sores B. HPV C. Genital herpes D. HBV E. Trichomoniasis
A. True
Health-related fitness has four components: cardiorespiratory endurance, muscular fitness, muscular flexibility, and body composition. A. True B. False
A. implementing intentions
Hernando has to study more for a class this semester than he first expected. He still wants to go the gym but has had to modify his workouts by sometimes doing exercises at home to save travel time. This is an example of _____. A. implementing intentions B. fixed mindset C. motivation D. positive outlook E. monitoring
C. By breaking up a workout into smaller segments
How does HIIT allow participants to perform greater training volume at higher exercise intensity? A. By doing low-intensity exercises for a long duration B. By varying low-impact and high-impact exercises C. By breaking up a workout into smaller segments D. By promoting long workouts with a single high-intensity activity E. By using power lifting
The body responds to stress with a rapid-fire sequence of physical changes known as the fight-or-flight response. This stimulation originates in the hypothalamus and the pituitary gland in the brain. The hypothalamus activates the sympathetic nervous system and the pituitary activates the release of catecholamines (hormones) from the adrenal glands. These hormonal changes increase heart rate, blood pressure, blood flow to active muscles and the brain, glucose levels, oxygen consumption, and strength - all necessary for the body to fight or flee. In cases of both fight and flight, the body relaxes and stress dissipates. If the person is unable to take action, however, the muscles tense and tighten instead.
How does the body respond to stress? Explain the physiological and chemical processes in the body.
E. 3,500 calories
How many calories does one pound of fat represent? A. 1,500 calories B. 2,000 calories C. 2,500 calories D. 3,000 calories E. 3,500 calories
D. 15 miles/week
How many miles a week of jogging is sufficient to reach an excellent level of cardiorespiratory fitness? A 3 miles/week B. 5 miles/week C. 10 miles/week D. 15 miles/week E. 25 miles/week
E. 60‒90 minutes
How much physical activity, including time spent exercising, do most people require per day for proper weight management? A. 15‒20 minutes B. 30 minutes C. 30‒45 minutes D. 45‒60 minutes E. 60‒90 minutes
B. Once a month
How often during a fitness program should you repeat body composition measurements to monitor changes in lean and fat tissue? A. Once a week B. Once a month C. Every 3 months D. Every 6 months E. Once a year
social, spiritual, intellectual, occupational, physical, emotional, environmental
Identify the 7 dimensions of wellness
B. False
If used regularly, drugs integrate into the body's chemistry, raising drug tolerance and forcing the person to increase the dosage constantly for similar results. A. True B. False
A. 105 calories
If you exercised for 30 minutes at a light intensity and burned 210 calories, approximately how many calories would come from fat? A. 105 calories B. 130 calories C. 140 calories D. 150 calories E. 165 calories
C. 150‒200 calories
If you exercised for 40 minutes at a vigorous intensity and burned 500 calories, approximately how many calories would come from fat? A. 50‒100 calories B. 100‒150 calories C. 150‒200 calories D. 200‒250 calories E. 250‒300 calories
affect
Immediate associations and feelings, either positive or negative, that influence choices.
A. True
Improving cardiorespiratory endurance through aerobic exercise and avoiding excessive daily sitting has perhaps the greatest impact in reducing the overall risk for cardiovascular disease. A. True B. False
C. 3 to 6 seconds
In PNF stretching, how long is each isometric contraction held initially? A. Less than 1 second B. 1 to 3 seconds C. 3 to 6 seconds D. 10 to 30 seconds E. More than 30 seconds
A. True
In a typical male or female, 25% of body mass is other tissues in the body. A. True B. False
C. HDLs
In general, a higher exercise volume correlates to higher levels of which cholesterol? A. LDLs B. Triglycerides C. HDLs D. VLDLs E. Blood lipids
B. False
Individuals who volunteer regularly tend to live shorter lives due to the stress of helping others taking a toll on the immune system. A. True B. False
C. The traits of intelligence and creativity are changeable traits.
Individuals with a growth mindset exhibit an understanding of which of the following statements? A. Willpower is the most important part of behavior change. B. An individual's traits are fixed at birth. C. The traits of intelligence and creativity are changeable traits. D. One is either born with or without the ability to master a skill. E. Individual efforts cannot improve chances of success.
A. 2 times
Individuals with elevated C-reactive protein (CRP) blood levels have what increased risk factor for a heart attack? A. 2 times B. 4 times C. 6 times D. 8 times E. 10 times
A. True
It is possible to change a habit by deliberate choice. A. True B. False
C. 300 calories
Jesse and Filipe have desk jobs. Jesse, who moves around and stands more often than Filipe, will burn about how many more calories in a day than Filipe? A. 100 calories B. 200 calories C. 300 calories D. 400 calories E. 500 calories
C. Maintenance
Jose has been exercising regularly and eating a balanced diet for over 10 years. At what stage is he in the transtheoretical model of change? A. Cessation B. Action C. Maintenance D. Adoption E. Relapse
E. Talk to her health care provider about her activity levels
Josephine has just learned that she is pregnant. She has been vigorously exercising regularly for over 5 years. She can continue exercising as long as she does the following. A. Talk to her friends about how she is feeling B. Exercise with a buddy C. Go at a slower pace D. Exercise indoors E. Talk to her health care provider about her activity levels
A. True
Lean body mass (LBM) equals body weight (BW) minus fat weight (FW). A. True B. False
walking to work or school, stopping a block away from destination off the bus, staying positive on physical health outlook, setting exercise routine, walking to office instead of sending out emails
List 5 tips to increase daily activity
• Skinfold thickness: measure thickness of the skin at different sites on the body for men and women. • Bioelectrical impedance: electrical sensors are placed on the skin and a weak (totally painless) electrical current is run through the body to estimate body fat, lean mass, and body water. • Hydrostatic weighing: a person's regular weight is compared with their weight under water. • Air displacement: computerized pressure sensors determine the amount of air displaced by a person sitting in an airtight chamber. • Dual energy X-ray absorptiometry (DXA): low-dose beams of X-ray energy measure total body fat mass, fat distribution pattern, and bone density
List and describe two different ways in which body composition can be assessed.
A. True
Long-term harmful effects of marijuana use include possible sterility and impotence. A. True B. False
E. Accepts her limitations
Marcia is described as a good stress manager because she exhibits this behavior. A. Toughs out the hard times B. Doesn't need any stress management techniques C. Knows how to disregard symptoms of excessive stress D. Has an external locus of control E. Accepts her limitations
B. glycogen
Much of the blood glucose from food consumption goes to the muscles, where it is stored as ____. A. triglycerides B. glycogen C. protein D. glucagon E. sucrose
C. 50%
Nearly what percentage of Americans over 60 years old exhibit metabolic syndrome? A. 10% B. 20% C. 50% D. 75% E. 90%
A. True
Non-exercise activity thermogenesis (NEAT) comes from physical activity that makes up the majority of energy expended per day. A. True B. False
A. True
Obesity is established at a point where excess body fat can lead to significant health problems. A. True B. False
E. 60%
Overall, what amount of foods purchased at supermarkets are processed foods? A. 10% B. 15% C. 20% D. 50% E. 60%
A. True
People who do not manage their time properly can experience chronic stress, fatigue, despair, discouragement, and illness. A. True B. False
A. True
Performance-related fitness has five components: agility, balance, coordination, power, reaction time, and speed. A. True B. False
A. True
Physical guidelines for children recommend they participate in moderate to vigorous exercise at least 60 minutes (1 hour) per day. A. True B. False
A. True
Phytonutrients found in fruits and vegetables have the ability to block the formation of cancerous tumors. A. True B. False
A. True
Plateaus in fitness progress can set in after 6-8 weeks of the same workout movements. A. True B. False
A. Broiled at high temperatures and served "medium well" or "well done"
Polycyclic aromatic hydrocarbons (PAHs) are formed when meat is cooked using what method? A. Broiled at high temperatures and served "medium well" or "well done" B. Oven-roasted and served "rare" C. Grilled at high temperatures and served "medium rare" D. Slow-roasted at low temperatures for over 3 hours and served "medium" E. Baked at low temperatures for over 3 hours and served "well done"
behavior change
Recognizing a problem exists is the first step to this.
B. False
Refined grains are often enriched primarily to add fiber back into the product. A. True B. False
A. True
Research has shown that 45% of our behaviors that lead to habits are patterns in our daily activities. A. True B. False
A. 3 years
Research indicates that individuals 10 to 30 or more pounds overweight during middle age (30 to 49 years old) lose about how many years of life expectancy? A. 3 years B. 5 years C. 7 years D. 9 years E. 11 years
C. A woman's weight has a far greater influence on sisters and girlfriends than on brothers or male friends.
Research regarding obesity and "social networks" found which of the following to be true? A. If a close friend becomes obese, your risk of becoming obese does not change. B. A male's weight has a greater effect on the weight of female friends and sisters than on male friends or brothers. C. A woman's weight has a far greater influence on sisters and girlfriends than on brothers or male friends. D. If a sibling becomes obese, your risk of becoming obese decreases. E. If a spouse loses weight, your risk of becoming obese increases.
A. True
Rucking is an activity that involves walking on roads or trails while wearing a weighted backpack or while carrying a sandbag. A. True B. False
B. Consciousness-raising
Samantha has been reading about how important it is to stay hydrated to perform at her best during volleyball games. What best describes what she is doing toward change? A. Social liberation B. Consciousness-raising C. Precontemplation D. Self-analysis E. Positive self-talk
A. True
Spiritual health provides a unifying power that integrates the other dimensions of wellness. A. True B. False
B. False
Spot reducing is an effective way of exercising a certain body part to reduce fat in that specific area. A. True B. False
termination/adoption stage
Stage of change in which one has eliminated an undesirable behavior or maintained a positive behavior for more than 5 years.
action stage
Stage of change in which one is actively changing a negative behavior or adopting a new, healthy behavior.
contemplation stage
Stage of change in which one is considering changing behavior in the next 6 months.
precontemplation stage
Stage of change in which one is unwilling to change one's behavior.
maintenance change
Stage of change in which one maintains behavioral change for up to 5 years.
A. True
The American Heart Association recommends consuming fish twice a week. A. True B. False
C. power
The ability to produce maximum force in the shortest time is called ______. A. speed B. reaction time C. power D. coordination E. balance
B. Arm weakness
The acronym FAST is commonly used to help recognize and enhance responsiveness for a stroke victim. Which of the following is the A? A. Atherosclerosis B. Arm weakness C. Alarm D. Angina E. Abnormal speech
B. Frequency, Intensity, Time, Type, Volume, and Progression
The cardiorespiratory exercise prescription guidelines FITT-VP stands for A. Fast, Intermitted, Time, Type, Velocity, and Power B. Frequency, Intensity, Time, Type, Volume, and Progression C. Fast, Intermitted, Task, Tempo, Volume, and Progression D. Frequency, Intensity, Time, Tempo, Velocity, and Power E. Fast, Intensity, Time, Tempo, Velocity, and Power
B. False
The daily values for nutrients and food components are based on a 1,500-calorie diet. A. True B. False
Locus of control
The extent to which a person believes he or she can influence the external environment.
B. Storage fat
The fat found mostly beneath the skin and around major organs in the body is _____. A. Essential fat B. Storage fat C. Percentage of body fat D. Organ fat E. Extra fat
A. exhaustion/recovery
The general adaptation syndrome is composed of three stages: alarm reaction, resistance, and ____. A. exhaustion/recovery B. homeostasis C. distress D. optimal performance E. compliance
C. Setpoint
The genetic instinct to survive tells the body that fat storage is vital; therefore, the body uses this weight-regulating mechanism to set an acceptable fat level for each person. A. BMI B. BMR C. Setpoint D. Energy balance equation E. Dynamic energy balance
B. 5 calories
The human body burns about how many calories for each liter of oxygen consumed? A. 2 calories B. 5 calories C. 8 calories D. 12 calories E. 15 calories
B. False
The keto diet is a recommended diet for individuals with diabetes. A. True B. False
A. True
The lower an individual's overall strength, the higher the risk for early mortality. A. True B. False
A. Suicide
The second leading cause of death for people aged 10-34 years is which of the following? A. Suicide B. Diabetes C. Cancer D. Accidents E. Stroke
A. True
The two most common eating disorders are bulimia nervosa and anorexia nervosa. A. True B. False
E. It helps the individual to seek opportunities to experience those events in the future.
There is a part of the brain where habits form and are activated by pleasurable, rewarding events. What does the brain do after it memorizes these events? A. It causes the individual pain when those events are recalled B. It prevents the individual from being able to reason. C. It makes it easier for the individual to exert self-control. D. It alerts the rest of the brain that those events are dangerous. E. It helps the individual to seek opportunities to experience those events in the future.
C. Coordination
This performance-related component to physical fitness is important for hand-eye or foot-eye movement or the integration of both. A. Speed B. Power C. Coordination D. Balance E. Reaction Time
B. All major muscle groups of the body should be used in each circuit.
To achieve the best results while circuit training, a person should follow which of the following principles? A. Each circuit should focus on lower-body or upper-body exercises. B. All major muscle groups of the body should be used in each circuit. C. Only aerobic exercises should be performed. D. Only strength training exercises should be performed. E. Rest periods should last a minimum of 2 minutes.
E. 60 minutes
To prevent weight gain how many minutes of daily activity should an individual engage in? A. 10 minutes B. 20 minutes C. 30 minutes D. 45 minutes E. 60 minutes
B. Chronically angry and hostile
Type A individuals that are at high risk for cardiovascular disease typically have this characteristic. A. Accomplish tasks on time B. Chronically angry and hostile C. Busy but have time for friends and family D. Set and achieve goals E. Self-motivated
B. MDMA
Use of which of the following may lead to a sudden heart attack? A. Spice B. MDMA C. Alcohol D. Heroin E. Marijuana
A. Antiretroviral
Use of which type of drugs delays the progress of HIV infection and even keeps many people from developing AIDS? A. Antiretroviral B. Statin C. Analgesic D. Antibacterial E. Antiviral
B. Increased breathing rate
Users of methamphetamines experience which of the following symptoms? A. Lowered blood pressure B. Increased breathing rate C. Decreased heart rate D. Increased appetite E. Decreased body temperature
E. Below 100 mg/dL
What LDL cholesterol level is recommended? A. Below 240 mg/dL B. Below 200 mg/dL C. Below 150 mg/dL D. Below 120 mg/dL E. Below 100 mg/dL
D. 25‒50%
What amount of a diet's total calories should come from protein? A. 10‒35% B. 15‒40% C. 20‒45% D. 25‒50% E. 30‒55%
E. Goals that are specific, measurable, acceptable, realistic, and time specific
What are SMART goals? A. Goals that are simple, minute, actionable, right, and true B. Goals that are specific, motivating, acceptable, realistic, and transtheoretical C. Goals that are simple, mindful, attainable, rewarding, and tested D. Goals that are strong, measurable, aggressive, realistic, and time specific E. Goals that are specific, measurable, acceptable, realistic, and time specific
1. Participate in a lifetime physical activity program.2. Do not smoke.3. Eat right.4. Avoid snacking.5. Maintain recommended body weight through adequate nutrition and exercise.6. Sleep 7 to 8 hours each night.7. Lower your stress levels.8. Drink alcohol in moderation or not at all.9. Surround yourself with healthy friendships.10. Seek to live and work in a healthy environment.11. Exercise your mind. Keep your brain engaged throughout life to maintain cognitive function.12. Take personal safety measures to lessen the risk of avoidable accidents.
What are the 12 lifestyle habits that research indicates will significantly improve health and extend life?
B. They establish adequate amounts and maximum safe nutrient intakes in the diet.
What are the Dietary Reference Intakes (DRI) used for? A. They establish the lowest levels of nutrient intake safe for most healthy people. B. They establish adequate amounts and maximum safe nutrient intakes in the diet. C. They establish the amount of a nutrient that meets the dietary needs of 90% of people. D. They establish the daily amount of a nutrient considered adequate to meet the nutrient needs of 50% of all healthy people. E. They establish the recommended daily intake of nutrients needed.
E. Isoflavones
What beneficial plant chemicals are found in soy? A. Lignans B. Carotenoids C. Phospholipids D. Glutamines E. Isoflavones
B. Whey
What has research shown to be the most effective type of protein for strength development and myofibrillar hypertrophy? A. Soy B. Whey C. Egg D. Pea E. Hemp
Proprioceptive neuromuscular facilitation (PNF) stretching is based on a "contract-and-relax" method and requires the assistance of another person. The procedure is as follows:1. The person assisting with the exercise provides initial force by pushing slowly in the direction of the desired stretch. This first stretch does not cover the entire range of motion. 2, The person being stretched then applies force in the opposite direction of the stretch, against the assistant, who tries to hold the initial degree of stretch as close as possible. This results in an isometric contraction at the angle of the stretch. The force of the isometric contraction can be anywhere from 20 to 75% of the person's maximum contraction. 3. After 3 to 6 seconds of isometric contraction, the person stretching relaxes the target muscle or muscles completely. The assistant then increases the degree of stretch slowly to a greater angle and, for the PNF technique, the stretch is held for 10 to 30 seconds. 4. If a greater degree of stretch is achievable, the isometric contraction is repeated for another 5 or 6 seconds, after which the degree of stretch is slowly increased again and held for 10 to 30 seconds. 5. If a progressive degree of stretch is used, steps 1 through 4 can be repeated up to five times. Each isometric contraction is held for 3 to 6 seconds. The progressive stretches are held for about 10 seconds until the last trial, when the final stretched position is held for up to 30 seconds.
What is PNF stretching? Summarize the procedure.
Proprioceptive neuromuscular facilitation (PNF) stretching is based on a "contract-and-relax" method and requires the assistance of another person. The procedure is as follows:1. The person assisting with the exercise provides initial force by pushing slowly in the direction of the desired stretch. This first stretch does not cover the entire range of motion. 2, The person being stretched then applies force in the opposite direction of the stretch, against the assistant, who tries to hold the initial degree of stretch as close as possible. This results in an isometric contraction at the angle of the stretch. The force of the isometric contraction can be anywhere from 20 to 75% of the person's maximum contraction. 3. After 3 to 6 seconds of isometric contraction, the person stretching relaxes the target muscle or muscles completely. The assistant then increases the degree of stretch slowly to a greater angle and, for the PNF technique, the stretch is held for 10 to 30 seconds. 4. If a greater degree of stretch is achievable, the isometric contraction is repeated for another 5 or 6 seconds, after which the degree of stretch is slowly increased again and held for 10 to 30 seconds. 5. If a progressive degree of stretch is used, steps 1 through 4 can be repeated up to five times. Each isometric contraction is held for 3 to 6 seconds. The progressive stretches are held for about 10 seconds until the last trial, when the final stretched position is held for up to 30 seconds.
What is PNF stretching? Summarize the procedure. You Answered
A. Cardiorespiratory endurance
What is defined as the ability of the heart, lungs, and blood vessels to supply oxygen to the cells to meet the demands of prolonged physical activity? A. Cardiorespiratory endurance B. Speed C. Coordination D. Power E. Muscular fitness
D. Agility
What is defined as the ability to change body position and direction quickly and efficiently? A. Muscular endurance B. Reaction time C. Muscular flexibility D. Agility E. Balance
B. The act of being aware of thoughts and choices
What is mindfulness? A. The act of determining the nature of the behavior to be changed B. The act of being aware of thoughts and choices C. The decision to make a change D. The recognition of a person's responsibility for his or her actions E. The continuous monitoring of one's behavior
D. The ability of a muscle to exert submaximal force repeatedly over time.
What is muscular endurance? A. The muscle's ability to exert maximum force against resistance. B. The muscle's ability to participate in many types of sports or activities. C. The ability of a muscle to achieve a wide range of motion. D. The ability of a muscle to exert submaximal force repeatedly over time. E. The capacity of muscles to stretch beyond their normal resting length.
A. MHR − RHR
What is the formula used to determine your heart rate reserve (HRR)? A. MHR − RHR B. RHR × 2 C. 55 − (0.4 × age) D. MHR − (RHR × 0.5) E. RHR + age
D. Accidents
What is the leading cause of death for people between the ages of 1 and 44? A. Cancer B. Cardiovascular disease C. Drug overdose D. Accidents E. Diabetes
C. Drug overdose
What is the leading cause of death in the United States for people in their 20s and 30s? A. Cancer B. Cardiovascular disease C. Drug overdose D. Accidents E. Diabetes
D. Behavior modification
What is the name for the process used to permanently change negative behaviors in favor of positive behaviors that will lead to better health, well-being, and a productive life? A. Wellness B. Fitness C. Discipline D. Behavior modification E. Lifestyle
D. Distress
What is the term for the unpleasant or harmful stress under which health and performance begin to deteriorate? A. Neustress B. Pre-stress C. Eustress D. Distress E. Specific
B. 5‒10%
What percentage of thermal effects of food (TEF) account for daily energy requirements? A. 2‒5% B. 5‒10% C. 15‒20% D. 40‒50% E. 60‒70%
C. Pituitary gland
What triggers the release of catecholamines from the adrenal glands? A. Hypothalamus B. Pineal gland C. Pituitary gland D. Thalamus E. Medulla oblongata
reward
When a positive behavior becomes habitual, treating yourself.
E. Each technique might yield slightly different values.
When assessing body composition, why should the same technique be used for pre- and post-test comparisons? A. Some techniques yield estimates of body fat and some yield estimates of bone density. B. Some techniques are highly accurate and some are usually inaccurate. C. Some techniques measure in grams and others in ounces. D. All the techniques are very time-consuming to set up and administer. E. Each technique might yield slightly different values.
B. Protein and calcium
When consumed during the same meal, which of the following help improve bone health? A. Calcium and iron B. Protein and calcium C. Carbohydrates and protein D. Vitamin D and vitamin C E. Fat and protein
B. False
When people believe they have control over events in their lives, they have an external locus of control. A. True B. False
C. Take all measurements on the right side of the body with the person standing.
When taking skinfold thickness measurements, which of the following guidelines should be followed? A. Use the chest, abdomen, and thigh skinfolds for women. B. Use the triceps, suprailium, and thigh skinfolds for men. C. Take all measurements on the right side of the body with the person standing. D. Take all measurements on the left side of the body with the person lying in a supine position. E. Measure each site twice.
B. 18.5 to 21.99
Which BMI range corresponds to a low risk for disease and an acceptable percentage of body fat? A. 14.99 to 18 B. 18.5 to 21.99 C. 22.0 to 24.99 D. 30.0 to 34.99 E. 35 to 39.99
A. HPV
Which STI can be prevented if a person is vaccinated before being exposed to the virus? A. HPV B. HIV C. HSV D. Syphilis E. Gonorrhea
A. Swimming
Which activity is considered low impact? A. Swimming B. Racquet sports C. Kickboxing D. Jogging E. Jumping rope
E. 1 RM for muscular strength
Which assessment gives a good measure of absolute strength but also requires a basic skill level and a considerable amount of time to administer? A. Bench jump B. Modified pushup C. Modified dip D. Bent leg curl E. 1 RM for muscular strength
A. Glucose
Which carbohydrate is a monosaccharide? A. Glucose B. Sucrose C. Lactose D. Maltose E. Glycogen
E. Flexibility
Which component is not considered performance-related (also known as skill-related)? A. Agility B. Balance C. Coordination D. Power E. Flexibility
C. Diabetes
Which disease has climbed dramatically in the United States in parallel step with the incidence of obesity? A. Cardiovascular disease B. Cancer C. Diabetes D. Alzheimer's E. Stroke
A. Fats
Which essential nutrient is the most concentrated source of energy? A. Fats B. Protein C. Vitamins D. Carbohydrates E. Minerals
A. The social element
Which factor most likely adds incentive to participate in team sports or games over solo physical activities? A. The social element B. The lowered risk of injury C. The higher potential to increase muscular strength D. The higher potential to lose weight E. The greater likelihood of enhancing muscular flexibility
D. a and b
Which factors are crucial for a person's physical, social, mental, and emotional well-being as it relates to stress vulnerability? A. Self-worth B. Nurturance C. Toughness D. a and b E. b and c
C. Cake mixes
Which food most likely contains trans fatty acids? A. Trout B. Walnuts C. Cake mixes D. Soybean oil E. Cereal
E. Ghrelin
Which hormone stimulates appetite? A. Insulin B. Glycogen C. Leptin D. Peptin E. Ghrelin
D. Last two hours
Which hour(s) of sleep do experts believe is/are the most vital for well-being? A. First half hour B. Middle two to three hours C. First and last hour D. Last two hours E. Last half hour
C. Abdominal, hip, chest, spinal
Which muscles are stability ball exercises specifically designed to develop? A. Leg, thigh, calf, gluteal B. Shoulder, arm C. Abdominal, hip, chest, spinal D. Neck, back E. All muscles
C. Recommended Dietary Allowances
Which nutrition standard is defined as the daily amount of a nutrient considered adequate to meet the known nutrient needs of nearly all healthy people in the United States? A. Estimated Average Requirements B. Adequate Intakes C. Recommended Dietary Allowances D. Dietary Reference Intakes E. Tolerable Upper Intake Levels
D. Casually walking to work
Which of the following activities is considered NEAT? A. Doing push-ups and sit-ups B. Running for 20 minutes around a track C. Lifting weights D. Casually walking to work E. Assessing percentage of body fat
D. Cross-country skiing
Which of the following do many people consider the ultimate aerobic exercise because it requires vigorous lower- and upper-body movements? A. Yoga B. Walking C. Cycling D. Cross-country skiing E. Stair climbing
C. Avocado
Which of the following foods is the best source of omega-3 fatty acids? A. Walnut B. Soybean C. Avocado D. Peanut E. Olive
E. Exposure to certain types of industrial pollution
Which of the following increases the incidence of chronic lower respiratory disease (CLRD)? A. Sun exposure B. Eating fatty foods C. Consuming foods high in sugar D. Sleep deprivation E. Exposure to certain types of industrial pollution
A. Helps align the musculoskeletal system
Which of the following is a benefit of yoga? Improved speed A. Helps align the musculoskeletal system B. Metabolic rate boost for 36 hours after workout C. Zero risk of injury D. Rapid weight loss
D. An intense fear of gaining weight
Which of the following is a characteristic of anorexia nervosa? A. Uncontrollable episodes of eating excessive amounts of food in a short time B. Recurring inappropriate compensatory behaviors to prevent weight gain C. A sense of lack of control D. An intense fear of gaining weight E. Maintenance of recommended body weight
D. Jogging
Which of the following is a high-impact exercise? A. Swimming B. Water aerobics C. Cycling D. Jogging E. Yoga
C. Participating in moderate-intensity exercise 3-5 days per week.
Which of the following is a lifestyle-related factor that can help prevent a non-communicable disease such as heart disease and diabetes? A. Having a sedentary or inactive lifestyle. B. A regular habit of smoking and/or using other form of tobacco. C. Participating in moderate-intensity exercise 3-5 days per week. D. Exercising every once in a while.
E. Atkins diet
Which of the following is an example of an LCHP diet? A. Weight Watchers B. Ornish diet C. DASH diet D. Mediterranean diet E. Atkins diet
E. Prevent new negative behaviors
Which of the following is not a part of five general categories of behaviors in the process of willful change? A. Preventing relapse of a negative behavior B. Developing a positive behavior C. Strengthen a positive behavior D. Maintain a positive behavior E. Prevent new negative behaviors
E. Tobacco use
Which of the following is the leading cause of preventable deaths in the United States? A. Physical inactivity B. Malnutrition C. Cardiovascular disease D. Drunk driving E. Tobacco use
E. Vitamin C
Which of the following nutrients is not required to be listed on a nutrition label? A. Carbohydrates B. Added sugars C. Proteins D. Vitamin D E. Vitamin C
B. I can't
Which of the following phrases suggests a link to an external source and tends to indicate less success in making a behavior change? A. I don't B. I can't C. I won't D. I shouldn't E. I mustn't
E. Soy
Which of the following plant foods is considered a complete protein? A. Kale B. Black beans C. Oatmeal D. Almonds E. Soy
D. Potassium
Which of the following regulates water retention and lowers blood pressure slightly? A. Caffeine B. Sodium C. Calcium D. Potassium E. Fat
B. It reveals the heart's tolerance for vigorous-intensity activities.
Which of the following statements about a stress electrocardiogram is correct? A. It is administered to determine muscular endurance. B. It reveals the heart's tolerance for vigorous-intensity activities. C. It is used to determine stroke risk. D. It is not recommended for individuals who have cardiovascular disease. E. It is used to screen individuals for diabetes.
D. It involves a muscle contraction that produces little or no movement.
Which of the following statements correctly describes isometric training? A. It is the most popular mode of training. B. It has two action phases: concentric and eccentric. C. It involves movement at the joints. D. It involves a muscle contraction that produces little or no movement. E. It is no longer recommended as a mode of training because of the high risk of injury.
D. "Keep your waist circumference to half your height."
Which of the following statements is being promoted as a new public health message, backed by research for understanding the link between body weight and health risk? A. "Waist size is equivalent to metabolic health risks." B. "BMI is no longer used." C. "Physical fitness = the more, the better." D. "Keep your waist circumference to half your height." E. "Waist circumference is no longer reliable to assess health risks."
E. Sweet potatoes
Which of the following vegetables is a good source of beta-carotene? A. Garlic B. Onions C. Cauliflower D. Potatoes E. Sweet potatoes
C. They have an easier time adhering to a wellness program.
Which statement describes people with an internal locus of control? A. They are at greater risk for illness. B. They are more likely to be unhealthy. C. They have an easier time adhering to a wellness program. D. They believe that most events in life are determined by genetics. E. They often have difficulty getting out of the precontemplation or contemplation stages.
C. Progressive muscle relaxation
Which stress management technique involves contracting and then relaxing muscle groups in the body in sequence? A. Deep breathing B. Meditation C. Progressive muscle relaxation D. Visual imagery E. Tai chi
B. Visual imagery
Which stress management technique involves creating relaxing visual images and scenes to relax the body and mind? A. Progressive muscle relaxation B. Visual imagery C. Yoga D. Tai chi E. Mindfulness
C. Free weights
Which training mode requires that the individual balances the resistance through the entire lifting motion? A. Universal gym B. Nautilus machine C. Free weights D. Elastic-band resistive exercises E. Calisthenics
E. Omega-3 fatty acids
Which type of fat decreases the risk for heart attack, abnormal heart rhythms, stroke, Alzheimer's disease, dementia, macular degeneration, and joint degeneration? A. Omega-6 fatty acids B. Monounsaturated fatty acids C. Saturated fatty acids D. Omega-9 fatty acids E. Omega-3 fatty acids
D. Ballistic
Which type of stretching should never be performed without a mild aerobic warm-up? A. Slow-sustained B. PNF C. Controlled ballistic D. Ballistic E. Dynamic
E. K
Which vitamin is created in the body by intestinal bacteria? A. Niacin B. Thiamin C. A D. D E. K
A. It helps maintain lean body mass.
Why is strength training critical to a weight loss program? A. It helps maintain lean body mass. B. It burns a significant number of calories. C. It decreases cellulite. D. It increases cardiovascular endurance. E. Specific exercises can effectively spot-reduce fat deposits in certain areas of the body.
E. Swimming
With reference to the principle of specificity of training, cardiorespiratory improvements from which activity cannot be measured adequately with a walk/jog test? A. Biking B. Rollerblading C. Cross-country skiing D. Rucking E. Swimming
chest pains, trouble breathing, pain in arms and neck, sweating, and increased heart rate
identify the 5 warning signs of a heart attack
occupational wellness
one's ability to achieve a balance between work and leisure in a way that promotes health, a sense of personal satisfaction
emotional wellness
one's ability to manage and express emotions in constructive and appropriate ways
physical wellness
refers to the complete conditioning of the body; focusing on behaviors that help support diet, exercise, sleep, and stress management
intellectual wellness
the ability to develop and enhance one's knowledge and to have the capacity to question and evaluate information, and problem-solving skills
social wellness
the ability to interact effectively with other people and to develop satisfying relationships
environmental wellness
the impact the world has on your well-being; focuses on the condition and livability of the planet
behavior modification
the use of operant conditioning techniques to bring about desired changes in behavior
spiritual wellness
to identify your own purpose; to learn how to experience love, joy, peace, and fullfillment
