PHED 1000 Final

Coping is an attempt to effectively manage or control stress so that it does not dominate your life.

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

No federal or governmental controls regulate the sale and ensure the quality of herbal supplements being sold.

True

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

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

The typical adult recommendation is _________ gram(s) of protein per kilogram of body weight.

0.80

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

10

A body mass index (BMI) in the range of _______ is considered healthy.

18 to 25

The Centers for Disease Control and Prevention recommend 150 minutes of moderate-intensity aerobic activity every week and muscle-strengthening activities on ____ or more days per week.

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

The ACSM recommends vigorously intense aerobic activity for _______ minutes a minimum of 3 days a week.

20

What is the recommended percentage of calories that should be from fat in your diet?

20% to 35%

How many grams of fiber should adult women consume in their daily diet?

25

In contrast to fat tissue, lean body tissue contains less fat, more protein, and more water and represents approximately ______ calories

2500

How many muscles attach to the lumbo-pelvic complex?

29

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

3

The U.S. Department of Health and Human Services (HHS) reported that only 24 percent of adults participate in a minimum of __________ minutes of light-to-moderate physical activity at least five times per week.

30

The recommendation for a light meal 2 to 4 hours before activity is about _______ calories.

300

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

Approximately ___ percent of the population is somewhat active but fails to achieve the exercise intensity levels necessary for improving cardiorespiratory endurance.

60

How much sleep do adults generally need?

7 to 8 hours

How many calories of energy does 1 gram of fats supply?

9

The physiological response to stress follows a three-stage pattern. What is the pattern?

Alarm, resistance, and exhaustion

Which eating disorder is characterized by recurrent episodes of binge-type eating followed by purging?

Bulimia nervosa

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 stress?

Decreased smoking

__________ denotes detrimental responses or negative stressors.

Distress

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

False

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

Fat

Which is not a major health indicator in Healthy People 2020?

Health Insurance

Which is NOT a sign of an individual who is sleep deprived?

Is satiated

The 3 steps to maintaining a healthy body weight are all of the following EXCEPT?

Keep your finger on the pulse of what is new and follow those directions exactly.

If you are working hard enough to break a sweat but can still carry on a conversation, you are working at which intensity?

Moderate

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

Nervous and endocrine

Health-related fitness components do not include which of the following?

Power

Recommendations to reduce obesity and prevent chronic disease are all of the following EXCEPT?

Reduce vitamins, minerals and water

What does REE stand for?

Resting energy expenditure

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

Slow-twitch

Which sport is likely to have the lowest prevalence of eating disorders?

Soccer?

The letter "S" in the SAID principle stands for which word?

Specific

If a person takes yoga classes in an attempt to increase his or her flexibility, then he or she would be following which principle of a fitness program?

Specificity

Which organization published the Physical Activity Guidelines for Americans in 2008, including guidelines that were a little more flexible than previous recommendations?

The Centers for Disease Control and Prevention

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

agonist?

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

cortisol

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

flexibility

Glycogen is broken down to supply ______________, which is then metabolized to generate adenosine triphosphate (ATP).

glucose

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

greater; higher

If a muscle gets bigger, it is called _________.

hypertrophy

When an injury may prevent an individual from going through a full range of motion, _______ exercises are used to develop strength.

isometric

Lending prescriptions to others is an example of drug _______.

misuse

A big concern with eating fast food is that it is very high in_______.

sodium

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.

wake-sleep

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

Body Mass Index

What is the hallmark component of any lifestyle change?

Behavior Modification

As we age, recovery from vigorous exercise requires a shorter amount of time.

False

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

False