Lifetime Fitness

List five ways you can enhance daily NEAT

1. Always stand or pace while talking on the phone. 2. When reading a book, get up and move after every 6-10 pages of the book. 3. Use a stability ball for a chair. Such use enhances body stability, balance, and abdominal, low back, and leg strength. 4. Whenever feasible, walk while conversing or holding meetings. If meetings are in a conference room, take the initiative to stand. 5. Walk to classmates' homes or coworkers' offices to study or discuss matters with them instead of using the phone, email, or computer.

After exercising, the cool-down phase should be at least ____ minutes.​ a. 5 b. 10​ c. 15​ d. 20​ e. 25​

10

Flexibility development guidelines indicate that the final position for each exercise should be held for ____ seconds.​ a. 5-15 b. 10-30​ c. 15-40​ d. 20-60​ e. 60​

10-30

Adults should do ____ minutes a week of moderate-intensity aerobic physical activity.​ a. 90 b. 120​ c. 150 d. 180​ e. 210​

150

Flexibility exercises should be conducted a minimum of ____ days per week.​ a. 1 or 2​ b. ​2 or 3 c. ​3 or 4 d. ​4 or 5 e. ​5 or 6

2 or 3

According to the BMI, the lowest risk for chronic disease is in the ____ range.​ a. 18 to 21 b. 22 to 25​ c. 26 to 29​ d. 30 to 33​ e. 34 to 37​

22 to 25

Essential fat constitutes about ____ percent of the total weight in men and ____ percent in women.​ a. 3; 12 b. 5; 15​ c. 7; 18​ d. 9; 16​ e. 11; 14​

3;12

Scientists from the National Institute of Aging believe that in the coming decades the average life-span may decrease by as much as ____ years.​ a. 3 b. 5​ c. 7​ d. 9​ e. 11​

5

The human body burns about ____ calories for each liter of oxygen consumed.​ a. 2 b. 5​ c. 8​ d. 12​ e. 15​

5

At about 50 percent intensity, the recommended duration of cardiorespiratory training is ____ minutes per day.​ a. 20 b. 30​ c. 45​ d. 60​ e. 90​

60

BMI is calculated by multiplying your weight in pounds by ____ and dividing this figure by the square of the height in inches.​ a. 575 b. 625​ c. 705​ d. 815​ e. 945​

705

A recent report by the Organization for Economic Cooperation and Development found that the United States had the highest rates of ____ among all 36 OECD countries.​ a. ​heart disease b. ​diabetes c. ​cancer d. ​obesity e. ​malnutrition

Diabetes

Exaggerating a kicking action, walking lunges, and arm circles are all examples of ____ stretching.​ a. ballistic b. dynamic​ c. controlled ballistic​ d. static​ e. PNF​

Dynamic

Goals that someone else sets for you are more motivational than goals you set for yourself.​ a. True b. False

False

Stretching refers to the same activity as a warm-up.​ a. True b.False

False

The 1.0-Mile Walk Test alone can determine an individual's overall level of fitness.​ a. True b. False

False

The majority of all low back problems in the United States stem from genetic factors.​ a. True b. False

False

Which muscular endurance test is done by men only?​ a. Modified Push-Up b. Bench Jump​ c. 1 RM​ d. Modified Dip​ e. Abdominal Crunch​

Modified Dip​

Before you engage in an exercise program or participate in any exercise testing you should fill out the ____.​ a. Family Medical History Questionnaire b. Physical Activity Readiness Questionnaire​ c. General Health Questionnaire​ d. Behavior Modification Plan​ e. General Practice Physical Activity Questionnaire​

Physical Activity Readiness Questionnaire​

What are SMART goals?

Specific, Measurable, Attainable, Realistic, Timely

Brenda's arm will be in a cast for six weeks. What will most likely happen to the muscle cells in her arm?​ a. ​They will weaken and die. b. They will lie dormant.​ c. They will hypertrophy and her strength will increase.​ d. They will atrophy and she will lose strength.​ e. ​They will hypertrophy and her muscular endurance will increase.

They will atrophy and she will lose strength.​

The leading cause of preventable deaths in the United States is ____.​ a. ​physical inactivity b. diabetes​ c. alcohol abuse​ d. substance abuse​ e. ​tobacco use

Tobacco use

Exercise duration should be increased gradually to avoid undue fatigue and exercise-related injuries.​ a. True b. False

True

Faulty posture and weak and inelastic muscles are among the leading causes of chronic low back problems.​ a. True b. False

True

Good muscular strength can improve bone density and help prevent osteoporosis.​ a. True b. False

True

In isolated instances, a qualified physical therapist may select one or a few contraindicated exercises to treat a certain injury or disability in a carefully supervised setting.​ a. True b. False

True

Lean body mass is equivalent to body weight minus fat weight.​ a. True b. False

True

Moderate physical activity has been defined as any activity that requires an energy expenditure of 1,000 calories per week.​ a. True b. False

True

Muscles have to be overloaded for them to develop​ a. True b. False

True

The leading causes of death in the United States today are lifestyle-related.​ a. True b. False

True

Too much flexibility leads to unstable and loose joints, which may actually increase the injury rate.​ a. True b. False

True

When you do flexibility exercises, the intensity of each stretch should be only to the point of mild discomfort or mild tension at the end of the range of motion.​ a. True b. False

True

When strength training for general fitness, the recommendation is ____ sets per exercise.​ a. one to three b. two to four​ c. three to five​ d. four to six​ e. five to seven​

Two to four

Cardiorespiratory endurance is determined by ____.​ a. maximum heart rate b. resting heart rate​ c. VO2max​ d. blood oxygen saturation​ e. blood pressure during exercise​

VO2max

What is 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​

cardiorespiratory endurance

In general, what is the single most important component of health-related physical fitness?​ a. body weight b. muscular flexibility​ c. muscular endurance​ d. muscular strength​ e. cardiorespiratory endurance​

cardiorespiratory endurance​

What is the leading cause of death in the United States?​ a. cancer b. cardiovascular disease​ c. chronic lower respiratory disease​ d. accidents​ e. diabetes

cardiovascular disease​

The Harvard alumni study showed that as the amount of weekly physical activity increased, the risk of ____ decreased.​ a. accidental deaths b. diabetes​ c. chronic lower respiratory disease​ d. cardiovascular deaths​ e. Alzheimer's​

chronic lower respiratory disease​

Which activity will most likely promote cardiorespiratory endurance?​ a. ​plyometrics b. yoga​ c. calisthenics​ d. lifting weights​ e. cross-country skiing​

cross-country skiing​

Sports medicine specialists believe that many muscular/skeletal problems and injuries, especially in adults, are related to a lack of ____.​ a. strength b. cardiorespiratory endurance​ c. flexibility​ d. balance​ e. coordination​

flexibility​

Which training mode requires that the individual balance the resistance through the entire lifting motion?​ a. Universal Gym b. Nautilus machine​ c. free weights​ d. elastic-band resistive exercises​ e. calisthenics​

free weights​

The Modified Sit-and-Reach Test is used to assess ____ flexibility.​ a. quadriceps b. hip​ c. hamstring and low back d. shoulder and chest​ e. back and abdominal​

hamstring and low back

The ability of a muscle to exert submaximal force repeatedly over time is known as ____.​ a. isometric training b. progressive resistance​ c. muscular strength​ d. hypertrophy​ e. muscular endurance​

muscular endurance​

Which health-related component of physical fitness seems to be the most important in the older-adult population?​ a. muscular strength b. muscular endurance​ c. muscular flexibility​ d. cardiorespiratory endurance​ e. body weight​

muscular strength

If you engage in a diet and exercise program, you should repeat body composition measurements about ____ 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

once a month

Exercise is a type of physical activity that requires ____.​ a. an energy expenditure of 150 calories b. planned, structured, and repetitive bodily movement to improve or maintain one or more components of physical fitness 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

planned, structured, and repetitive bodily movement to improve or maintain one or more components of physical fitness

​Goals that are ____ set you up for failure, discouragement, and loss of interest. a. challenging b. time specific​ c. unattainable​ d. measurable​ e. unrewarding​

unattainable​

What term refers to the constant and deliberate effort to stay healthy and achieve the highest potential for well-being? a. wellness b. fitness​ c. discipline​ d. behavior modification​ e. exercise​

wellness

Which protein source has been shown to be the most effective type of protein for strength development and myofibrillar hypertrophy?​ a. whey b. soy​ c. casein​ d. eggs​ e. poultry​

whey

Strength gains with ____ training are specific to the angle of muscle contraction.​ a. ​isotonic b. eccentric​ c. isokinetic​ d. ​dynamic e. ​isometric

​isometric