PHED 1000

Both types of muscle fibers exist within each muscle.

True

To see improvement in cardiorespiratory endurance, it is necessary for a previously sedentary or unfit individual to engage in no fewer than two physical activity sessions per week.

True

The HHS re-evaluates major risks to health and wellness every _____ years.

10

When progressing in weight, an individual should try to increase the weight by _______.

10

What is the recommended daily allowance of carbohydrates in grams?

130

To help yourself fall asleep, avoid eating a large meal _______ hour(s) before bedtime.

2

To remain in caloric balance as you age, you will need to decrease your caloric intake by about ____% every 10 years over the age of 25

2.5

How many muscles attach to the lumbo-pelvic complex?

29

Functional strength training incorporates integrated exercises by using eccentric, concentric, or isometric contractions in ________ plane(s) of motion simultaneously.

3

It is recommended that you try to work out at least _____ days per week to see improvement.

3

How many times should a static stretch be repeated?

3-4

A big concern with eating fast food is that roughly ___________ of the calories comes from fats.

40% to 50%

The recommended length of the cool-down period is _______ minutes.

5-10

A history of coronary artery disease (CAD) in the family is considered a predisposing risk factor when parents or siblings experience evidence of the atherosclerotic disease process between the ages of ______ to _____ years.

55-60

At rest, the heart pumps out approximately _______ ml of blood per beat.

70

Individuals who are obese have a premature death rate that is _______higher than those who are not obese 50%

70%

What is the recommended daily allowance of water in cups per day?

8-12

If a person endeavors to run every other day to increase his or her fitness level but goes on only one run in 6 months, then he or she is not demonstrating which principle of a fitness program?

Consistency

Which is NOT a sign of the fight-or-flight syndrome?

Decreased blood pressure

Which is NOT a sign of stress?

Decreased smoking

__________ denotes detrimental responses or negative stressors.

Distress

In a concentric muscle contraction, the muscle contracts to produce tension, but there is no change in the length of the muscle.

False

Which of the following is not a component of lean body mass?

Fat

Overload is a gradual increase is which things?

Frequency, intensity, time, or duration

The formula for heart rate (HR) max is what?

HRmax = 208 - 0.7 ´ Age

Which of the following is an approach to health and well-being that accepts natural diversity in body size, encouraging people to stop focusing on weight, dieting, or other weight loss efforts?

NOT Healthy Body Anywhere

Weight Watchers is an example of which type of diet?

NOT High-carbohydrate

Which two regulatory systems in the body govern the stress response?

Nervous and endocrine

Marathon runners most likely have more of which type of muscle fiber?

Not Long-twitch

Which is a sequence of carefully performed movements that stretches and strengthens muscles?

Pilates

In males, where is the highest incidence of cancer found?

Prostate

The "R" in the SMART principle stands for what word?

Relevant

What does REE stand for?

Resting energy expenditure

_______-twitch muscle fibers require large amounts of oxygen for contraction and are more resistant to fatigue.

Slow

Power is a function of which two components?

Strength and speed

African Americans have a higher incidence of hypertension than Caucasians.

TRUE

Both types of muscle fibers exist within each muscle.

TRUE

Forms of cardiovascular disease include congenital heart disease, arrhythmias, peripheral artery disease, pericarditis, and cardiomyopathy.

TRUE

If you gradually overload the system by running farther at a faster pace, you will force the cardiorespiratory system to work more efficiently to keep up with increased physical demands.

TRUE

Knowing REE is a great tool for weight maintenance and weight loss.

TRUE

Normal bone structure, fat, and skin or scar tissue may limit the ability to move through a full range of motion.

TRUE

Pain that comes from a trigger point may also cause some restricted range of motion.

TRUE

Research has indicated that most individuals who abuse psychoactive drugs have the type of personality that is often impressionable, escapist, or fragile.

TRUE

Small amounts of caffeine benefit physical performance.

TRUE

The functioning of the kidney, lungs, and blood vessels is essential for distributing oxygen and nutrients and removing wastes from the body.

TRUE

The major roles for nutrients are growth, repair and maintenance of all body cells, regulation of body processes, and to supply energy for cells.

TRUE

Those with eating disorders should be referred to a licensed psychologist or medical professional who specializes in treating eating disorders as eating disorders can have serious health consequences.

TRUE

Without oxygen, the body is incapable of producing energy for an extended period of time.

TRUE

When extending the elbow, the triceps act as the ________ muscle.

agonist

When flexing the elbow, the biceps act as the ___________ muscle.

agonist

The oldest technique for stretching, which is seldom used because it can cause muscle soreness, is called _______ stretching.

ballistic

The rate at which calories are spent for carrying on the body's vital functions and maintenance activities

basal metabolic rate

In females, where is the highest incidence of cancer found?

breast

lack of sleep increases the risk of weight gain by affecting the way the body processes and stores _____________.

carbohydrates

Exercise can decrease the production of hormones related to stress, such as _______.

cortisol

Beneficial stress, such as moderate physical training, is called ___________.

eustress

Weight training, if done through a full range of motion, will impair flexibility.

false

Body-weight exercises can also help to improve __________ as long as each exercise is done through a full range of motion.

flexibility

The ________ the intensity of the exercise, the _______ the heart rate.

greater; higher

If you progress your workout too rapidly, you will likely develop a/an ________.

injury

Which structure connects bone to bone and provides stability around a joint?

ligaments

Plyometric exercise is used to develop ________________.

muscular power

When training specifically for the development of muscular strength, the concentric, or positive, portion of the exercise should require 1 to 2 seconds, while the eccentric, or negative, portion of the lift should require __________ second(s).

not 4-6

When extending the knee, the hamstrings act as the ___________ muscle.

not agonist

Sleeping extra hours on your days off from work, or going to bed later and then sleeping later in the morning, tends to interfere with your individual _____-_____ rhythm.

not distress-eustress

In men after age 30, ______________ production tends to go down, causing reduced lean muscle mass and a higher rate of accumulation of abdominal fat

testosterone

The "M" in the SMART principle stands for what word?

Measurable

Lending prescriptions to others is an example of drug _______.

Misuse

_________ is determined by using a ratio of a person's body weight to height

Body Mass Index

What does the acronym ACSM stand for

American College of Sports Medicine

Dustress involves techniques that attempt to reduce both the quantity and the quality of stress in your life

FALSE

In adults, weight loss or gain is primarily a function of the changes in fat cell number, not cell size.

FALSE

Malignant tumors typically pose only a small threat to tissue and tend to remain confined in a limited space.

FALSE

The American Heart Association recommends that all healthy adults over the age of 65 do moderately intense aerobic exercise 30 minutes a day, a minimum of 5 days a week.

FALSE

Which is not a component of the cardiorespiratory system?

Kidney