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In order to reproduce within food, microorganisms require the following:

*Temperature . Between 40°F and 140°F, which is called the danger zone, bacteria grow rapidly. *Time . More than two hours in the danger zone. *Water . High moisture content is helpful. Fresh fruits and vegetables have the highest moisture content. *Oxygen . Most microorganisms need oxygen to grow and multiply, but a few are anaerobic and do not.

Viruses require a

living host to survive unlike bacteria which can flourish on both living and nonliving surfaces.

what kind of nutrient density for food that is low in nutrients and high in kilocalories

low nutrient density

thrives in

low-oxygen environments and can be found in bulging or dented cans, temperature-abused vegetables, and garlic-in-oil mixtures that do contain acid (vinegar) or preservatives].

Prions are

proteins and are extremely rare but are deadly infectious agents (this is what causes mad cow disease).

Prions are

proteins that act a bit like viruses. They are pathogenic and require a host to survive and reproduce. Have you heard of 'mad cow' disease? That is officially known as bovine spongiform encephalopathy and is caused by prions. It is a fatal brain infection that can be passed on to humans who consume contaminated meat. The risk of contamination is increased when animal protein is used in the feed of food animals such as cows, sheep, and goats and therefore the use of such protein is prohibited in food animal production. Prions are undetectable by odor, taste, or color of the food so contaminated food needs to be avoided altogether.

Sources include

raw or undercooked meat, raw vegetables, unpasteurized milk, minimally processed ciders and juices, and contaminated drinking water.

Hepatitis A is one of the more well-known food-contaminating viruses. Sources include detection symptoms occur when At first, symptoms include

raw shellfish from polluted water, and food handled by an infected person. This virus can go undetected for weeks and, on average, symptoms do not appear until about one month after exposure. At first, symptoms include malaise, loss of appetite, nausea, vomiting, and fever. Three to ten days later, additional symptoms can manifest, including jaundice and darkened urine. Severe cases of a hepatitis A can result in liver damage and death.

The most common form of contamination from handled foods is the norovirus, which is also known as the Norwalk-like virus, or the calicivirus. Sources include symptoms [Prevention

raw shellfish from polluted water, salads, sandwiches, and other ready-to-eat foods handled by an infected person. The norovirus causes gastroenteritis and within one to three days it leads to symptoms, such as nausea, vomiting, diarrhea, stomach pain, headache, and a low-grade fever. [Prevention of both Hepatitis A and norovirus are proper handwashing, prevention of cross-contamination, and purchasing seafood from reputable suppliers.]

Which of the following is the BEST example of increasing the intensity of a workout?

running one mile faster than normal

salmonella

salmonella bacteria does come in second and is responsible for 11% of all reported cases. Moreover, salmonella is responsible for 35% of the hospitalizations related to foodborne illness and 28% of the deaths.

If you have a muscle that has atrophied, the muscle would be _________

shrunken

If you were creating a presentation that would cover the different types of muscles in the body, which groups of muscle would you need to include?

skeletal, cardiac, and smooth muscles

Listeria monocytogenes is found in

soft cheeses, unpasteurized milk, and seafood. [It can also grow on deli meats left out in the 'danger zone' for too long, hot dogs, pâté, and contaminated melons, even when under refrigeration]. It causes a disease called listeriosis

The local gym has some rules about spotting. Which one of the rules is incorrect?

All exercises require a spotter.

Why do activities like yoga, ballet, and gymnastics require better than normal flexibility?

All of these activities involve assuming and holding precise forms and positions. Holding these controlled positions require a level of static flexibility beyond that required by everyday activities.

Why do activities like yoga, ballet, and gymnastics require better than normal flexibility?

All of these activities involve assuming and holding precise forms and positions. Holding these controlled positions requires a level of static flexibility beyond that required by everyday activities.

As a person ages, his or her levels of cardiorespiratory fitness tend to __________.

B: decline

Explain what is meant by balance stretching.

Balance stretching is giving equal attention to stretching all parts of your body. It is also important to stretch opposite muscles in equal amounts. For example, you need to stretch your hamstrings as much as your quads, and you need to stretch your right arm as much as your left arm. *Responses will vary. A sample response follows:* Balanced stretching refers to performing stretching exercises across the entire body. Stretching the entire body balances the fitness benefits across all muscle groups instead of limiting the benefits to a single or limited number of muscle groups.

Describe what ballistic stretching is and why it's harmful. Then, provide at least two examples of how one should properly stretch? (Site 1)

Ballistic stretching is using motion to bounce and stretch your body past its natural range of motion. This can be harmful if you don't have a professional to help you because you can tear, damage, or pop your tendons, ligaments, or joints. Some examples of how to properly stretch would be to do dynamic stretching in which you move your joint through its range of motion, or to do static stretching which does not involve movement, but maintains an extended position.

Compare and contrast the exercise principles of progression and overload

Both progression and overload are concerned with slowly increasing the intensity and challenge of the exercises of a workout. Overload arises from the need to increase exercise intensity to maintain a challenging workout: as a body adapts to a given exercise level, the difficulty must be increased to keep challenging the body and making progress. Progression is closely related to overload and also requires that an exercise program gradually become more difficult. Progression, however, is focused on the increased goals of an exercise program rather than the adaptation of the human body.

Compare and contrast the exercise principles of progression and overload.

Optimal cardiorespiratory fitness requires a BMI of __________. A. 18.5 to 24.9 B. 25.0 to 29.9 C. 30.0 to 39.9 D. 40.0 to 49.9

Referencing the product below, what is one serving size in cups? Brown rice: 20 cups of rice per container Servings per container: 40 A. 1/2 Cup B. 2 Cups C. 20 Cups D. 40 Cups

The BEST weight to use for weight training in order to increase strength is one that __________.

The FITT principle stands for __________.

The maximum oxygen uptake is known as the __________. A. VO2 max B. OX max C. OX3 max D. VO max

Two individuals start the same training program at the same time, but one is able to grow muscle faster and larger than the other. What is the least likely explanation for this? A. One individual was born with more muscle fibers. B. One individual has a more consistent training schedule. C. One individual is consuming a healthier diet. D. One individual has a more intense training schedule.

Vitamins A, vitamin C, calcium, and __________ are required to appear on nutritional labels. A. iron B. zinc C. potassium D. phosphorus

Weight gain occurs when a person consumes too much/many __________. A. calories B. fat C. carbohydrates D. protein

What is the impact of arteriosclerosis? A. inefficient blood flow B. increased artery elasticity C. arterial plaque deposition D. reduced blood clotting Please select the best answer from the choices provided.

What would be a particularly good stretching exercise to do before going on a run?

Variety is important for an exercise program because it __________. A. improves muscle flexibility B. reduces exercise effectiveness C. alleviates boredom D. improves the specificity of exercise

C. alleviates boredom

Bones are composed mostly of __________.

C. calcium

The principal difference between isometric and isotonic exercises is the __________. A. use of free weights and weight machines B. rate of calories burned during exercise C. change in muscle length during exercise D. type of muscles exercised

C. change in muscle length during exercise

Which of the following is NOT a step one can take to prevent food borne illnesses?

C. cutting all meats with the same knife

In calisthenics, the resistance is ultimately provided by __________. A. free weights B. springs and elastic bands C. gravity D. weight machines

C. gravity

Acne is caused by __________.

C. hormones

The standing toe touch is most likely to result in __________. A. a shoulder injury B. a hyperextended neck C. loose muscles in the torso D. a hyperextended knee

D. a hyperextended knee

A well-designed weight-training program for men targets which of the following major body areas? A. arms B. back C. abdominal D. all of the above

D. all of the above

Stretching before and after a workout allows for __________. A. minimal soreness B. maintained flexibility C. notation of increased flexibility D. all of the above

D. all of the above

Which stretching exercise is usually NOT recommended for most people other than professional athletes?

D. ballistic stretching

Which stretching exercise is usually NOT recommended for most people other than professional athletes? A. static stretching B. dynamic stretching C. isometric stretching D. ballistic stretching

D. ballistic stretching

The ballistic method of developing flexibility is the safest form of stretching. True False

False

The hip flexor is predominantly a calf stretching exercise. True False

False

The peripheral nervous system is made up of the brain and spinal cord.

False

The responsibilities of a spotter include assisting, motivating, critiquing, and planning.

False

The right ventricle transports oxygenated blood to the lungs.

False

The trunk rotation is a common dynamic flexibility assessment.

False

The trunk rotation is a common dynamic flexibility assessment. True False

False

There are more smooth muscles in the body than skeletal muscles

False

There are more smooth muscles in the body than skeletal muscles.

False

There aren't health risks with any yoga positions or forms. True False

False

Trunk rotation is the most common static flexibility assessment.

False

Trunk rotation is the most common static flexibility assessment. True False

False

Weight training requires that individuals add supplemental protein to their diet. Please select the best answer from the choices provided. True False

False

Well-designed weight-training programs only target two or three body areas. Please select the best answer from the choices provided. True False

False

Well-designed weight-training programs only target two or three body areas. True False

False

improvements in muscular strength will not affect muscular endurance.

False

Processed, low-fat foods are typically low in calories.

False.

Barbara creates a table of the six essential nutrients. Macronutrients Carbohydrates Fats Proteins Water Micronutrients Vitamins Minerals

Fats

Where did Barbara make an error in placement of a nutrient? fats vitamins water carbohydrates

Fats

Which of the following is NOT a symptom of cardiomyopathy?

Fever

What distinguishes high blood pressure from conditions such as arteriosclerosis and atherosclerosis?

High blood pressure has no symptoms.

How can poor posture result in back pain? A. Bad posture can result in tight muscles. B. Bad posture hyperextends the spinal column. C. Bad posture increases back flexibility. D. Bad posture reduces stress on joints and tendons.

Specificity means an exercise program should have end goals that target specific areas.

Stretching should be accompanied by slow, deep breaths.

Taking a group fitness class or cycling with others motivates many individuals to continue exercising.

The body can get water from milk, juices, fruits, and vegetables.

The cardiovascular system helps move hormones throughout the body during exercise.

The most important step for preventing cardiovascular disease is to live a healthy lifestyle.

The muscular and cardiovascular systems can both be overloaded during exercise.

Two hours of moderate exercise every week can reduce the risk of developing heart disease by 30%.

When preparing to exercise, it's best to warm up your muscles before stretching.

When using the max out method to determine muscular strength, you must first do a warm-up set and a complete set before attempting your one rep max.

Without the skeletal system, the body could not fight off infection.

Fat in the body helps to protect vital organs. TRUE OR FALSE

TRUE

Minerals are inorganic substances that the body cannot produce on its own. TRUE OR FALSE

TRUE

Some stretching exercise can be harmful, even if performed correctly. TRUE OR FALSE

TRUE

Specificity means an exercise program should have end goals that target specific areas. TRUE OR FALSE

TRUE

Stretching should be accompanied by slow, deep breaths. TRUE OR FALSE

TRUE

The body can get water from milk, juices, fruits, and vegetables. TRUE OR FALSE

TRUE

The muscular and cardiovascular systems can both be overloaded during exercise. TRUE OR FALSE

TRUE

When preparing to exercise, it's best to warm up your muscles before stretching. TRUE OR FALSE

TRUE

The Food and Drug Administration

The FDA enforces the safety of domestic and imported foods. It also monitors supplements, food labels, claims that corporations make about the benefits of products, and pharmaceutical drugs. Sometimes, the FDA must recall contaminated foods and remove them from the market to protect public health. For example, Recalls are almost always voluntary and often are requested by companies after a problem has been discovered. In rare cases, the FDA will request a recall. But no matter what triggers the removal of a product, the FDA's role is to oversee the strategy and assess the adequacy and effectiveness of the recall.

How does dynamic stretching help an individual prepare for an activity?

The controlled movement of limbs through a full range of motion reduces muscle tightness and increases the range of motion of those particular muscles. By going through dynamic stretching of muscles that are going to be used in an activity, the body is prepared for that specific activity. When muscles are loose and relaxed for an activity, it reduces the risk of injury, as well as muscle soreness and fatigue.

What benefits can be derived from consuming blueberries, nuts, spinach, oats, and beans? (Site 1)

The following are health benefits of blueberries, nuts, spinach, oats and beans. Blueberries: They are rich in nutrients like vitamin C, K and manganese. They are also a good source of antioxidants, which helps in preventing cancer, reducing cholesterol, thereby preventing heart problems.

Why is physical activity so important in preventing heart disease?

The heart is a muscle, and as with all muscles, it needs to be strengthened in order to maintain optimal health. The best way to strengthen the heart is to exercise it by performing activities that elevate your heart rate and increase blood flow.

List another name for the larynx and the importance it plays in the human body.

The larynx is also called the voice box. While its main function is to allow a person to speak, it also protects the trachea.

Select the statement that accurately describes the muscular system.

The muscular system is composed of smooth, skeletal, and cardiac muscles.

Which of the following best describes main function of the circulatory system?

To deliver nutrients and other essential materials to cells

The circulatory system is made up of parts that work together. Look at the following diagram which shows part of this system?

To remove pathogens and dead cells from the lymph fluid

A lack of flexibility is a risk factor for athletic injuries.

True

A lack of flexibility is a risk factor for athletic injuries. True False

True

A myocardial infarction is a heart attack. Please select the best answer from the choices provided.

True

Air is warmed and moisten as it moves through both the mouth and nasal passages.

True

Amount consumed from each food group depends on the age, gender, and physical activity of a person.

True

Anaerobic exercise does not require the body to use any extra oxygen.

True

Ballistic stretching is dangerous and should NOT be performed.

True

Ballistic stretching is dangerous and should NOT be performed. True False

True

Both drugs and dietary supplements can cause serious medical problems if used incorrectly.

True

Both skin and lung cancer are classified as carcinomas. Please select the best answer from the choices provided.

True

Both the heart and arteries contract to pump blood throughout the body.

True

Carbohydrates are nutrients that supply the main energy source for the body, in the form of sugars.

True

Developmental disabilities cannot be cured. Please select the best answer from the choices provided.

True

Each lung is fed oxygen by a separate bronchus.

True

Fat in the body helps to protect vital organs.

True

Fresh fruit can be contaminated by the water used to wash it.

True

High levels of muscular fitness can also lead to reduced risk for chronic diseases.

True

In some sports, muscular strength can be more important than muscular endurance.

True

It is important to allow a muscle group 48 hours to recover after targeted weight lifting.

True

It is possible to improve cardiovascular fitness without increasing respiratory fitness.

True

Making it a point to work out with a friend is an example of a fitness goal.

True

Minerals are inorganic substances that the body cannot produce on its own.

True

Once entering the nose, air moves through both the pharynx and larynx.

True

Overload is the act of exercising a muscle to fatigue.

True

Plyometrics can help a person maintain cardiorespiratory fitness.

True

Some stretching exercise can be harmful, even if performed correctly. True False

True

Specificity means an exercise program should have end goals that target specific areas.

True

Strength training lessens bone loss.

True

Strength training makes ligaments, tendons, and cartilage stronger.

True

Stress is a factor that can influence the development and growth of cancer. Please select the best answer from the choices provided.

True

Stress is a factor that contributes to heart disease risk.

True

Stretching should be accompanied by slow, deep breaths. True False

True

Students with disabilities who require assistance in class are generally mainstreamed into regular classes rather than putting them into a self-contained setting. Please select the best answer from the choices provided.

True

The aorta pumps blood out of the heart to the rest of the body.

True

The body can get water from milk, juices, fruits, and vegetables.

True

The cardiovascular system helps move hormones throughout the body during exercise.

True

The human body eventually adapts to similar exercises.

True

The most important step for preventing cardiovascular disease is to live a healthy lifestyle. Please select the best answer from the choices provided.

True

The muscular and cardiovascular systems can both be overloaded during exercise.

True

The nervous system is responsible for your sense of smell

True

The nervous system is responsible for your sense of smell.

True

The peripheral nervous system is responsible for both sending and receiving signals to and from the brain

True

The peripheral nervous system is responsible for both sending and receiving signals to and from the brain.

True

The proper sequence of a weight-lifting workout includes a warm-up period, followed by stretching, weightlifting, and stretching again.

True

The proper way to increase progression in weight training is to gradually increase the amount and type of stimulus applied to the muscle.

True

The rear deltoid row is a back exercise. Please select the best answer from the choices provided. True False

True

The rear deltoid row is a back exercise. True False

True

Two hours of moderate exercise every week can reduce the risk of developing heart disease by 30%.

True

Two hours of moderate exercise every week can reduce the risk of developing heart disease by 30%. Please select the best answer from the choices provided.

True

Type 2 B fast-twitch muscle fibers are those used in a short sprint.

True

Upright rows are a shoulder exercise. Please select the best answer from the choices provided. True False

True

Upright rows are a shoulder exercise. True False

True

Weight lifting is an example of an anaerobic exercise.

True

When lifting weights or spotting a weight lifter, the individual must always keep a straight back.

True

When planning a workout for muscular endurance, you'll need fewer workouts to reach your goal if you do compound exercises.

True

When preparing to exercise, it's best to warm up your muscles before stretching. True False

True

When using the max out method to determine muscular strength, you must first do a warm-up set and a complete set before attempting your one rep max.

True

Without the skeletal system, the body could not fight off infection

True

Without the skeletal system, the body could not fight off infection.

True

Women of childbearing age are more likely to develop autoimmune diseases than men of a similar age. Please select the best answer from the choices provided.

True

Foods that have 35% of a daily intake of a nutrient are classified the same as those that have 20%.

True.

Step 5: Shop Wisely

Try shopping only once a week to save time and money Make sure you are not hungry during shopping Don't be afraid of the store brands Shop the perimeter of the store first where you will find less processed and healthier foods Buy produce in season or frozen if cheaper

What comes together at a joint?

Two bones.

List 5 types of food that should be consumed daily in a healthy diet. Give an example of each type.

Types of foods that should be consumed daily include grains (carbohydrates), fruits, vegetables, dairy, and protein An example of each are as follows: apples, grapes, oranges, and bananas are examples of fruits; lettuce, carrots, corn, and broccoli are examples of vegetables; cheeseand milk are examples of dairy products; meat, fish, beans, and eggs are examples of protien; and bread, cereal, rice, and pasta are examples of grains.

what is the USDA? and what does it do

United States Department of Agriculture federal agency responsible for safe food supply of meat, poultry, and eggs sold across state lines

Step 4: Make a Shopping List

Use the information from your meal plan and inventory to create a list of items needed from the store Clip coupons for any needed items on your list

The food infection E. coli is caused by Escherichia coli. diff strands

[Escherichia coli is several strains of related bacteria which live in human and animal intestines. Some strains are harmless but others cause foodborne illness].

Once a body is in top physical condition, the 24-hour recovery period after low-intensity exercise can be safely skipped.

false

Sugary sports drinks are the best for hydration.

false

The best way to prepare for a workout is to stretch key muscles first and follow the stretching with a jog to get the blood flowing to the muscles.

false

The peripheral nervous system is made up of the brain and spinal cord.

false

The trunk rotation is a common dynamic flexibility assessment.

false

Trunk rotation is the most common static flexibility assessment.

false

Walking and running both have low impact on joints.

false

Where did Barbara make an error in placement of a nutrient?

fats

Which of the following is NOT a symptom of cardiomyopathy?

fever

When spotting an overhead press, the spotter would need to __________.

keep his or her hands beneath the bar and watch the bar carefully

In the skeletal system, these structures are responsible for connecting bones.

ligaments and tendons

cryptosporidium

lives in the intestines of infected animals. Another common source is drinking water, when heavy rains wash animal wastes into reservoirs. One major problem with this pathogen is that it is extremely resistant to disinfection with chlorine. Cryptosporidium causes the disease cryptosporidiosis, with symptoms that begin one to twelve days after exposure and include watery stools, loss of appetite, vomiting, a low-grade fever, abdominal cramps, and diarrhea. For HIV/AIDS patients and others with weakened immune systems, the disease can be severe, and sometimes can lead to death.

A rapid, irregular heartbeat is a symptom of __________.

D -heart failure

Which of the following is the most common symptom of hypertension?

D -none of the above

Jackie noticed an increase in appetite after she started weight training. Since she did not change her eating habits, her body fat began to drop. Why did this happen? A. Weight training slows the metabolism in order to allow muscles to grow and repair. This causes fat loss. B. Even though Jackie says she did not change her eating habits, she must have consumed fewer calories, causing her weight to drop. C. When Jackie is exercising she does not have time to eat. This, combined with the calories burned during exercise, must have been enough to cause her body fat to drop. D. As muscle mass increases, so does metabolism. A higher metabolism burns more fat.

D. As muscle mass increases, so does metabolism. A higher metabolism burns more fat.

What would be the most likely outcome if a young man were using anabolic steroids? A. He could go into insulin shock and die. B. He could have trouble with his blood sugar. C. He could develop fatigue or depression. D. He could develop breasts and high blood pressure.

D. He could develop breasts and high blood pressure.

Which is the BEST statement about joint flexibility?

D. It varies from joint to joint.

Which of the following statements about stretching is NOT true?

D. Stretching helps increase stress.

Which statement BEST describes how muscles respond to weight training? A. Weight training stretches the muscles' limits and makes the muscles longer. B. Weight training pushes the muscles' abilities, making the muscles gain endurance. C. Weight training stimulates the muscles and causes the muscle fibers to sit closer together. D. Weight training overloads muscles, which causes the body to respond by making muscle fibers larger.

D. Weight training overloads muscles, which causes the body to respond by making muscle fibers larger.

When doing curls, John is careful to extend through the full range of motion and quickly lock his elbows to make sure that he does not drop the weight. This is an example of __________. A. a good technique because he moves quickly B. a bad technique because he moves through the range of motion C. a good technique because he is paying attention to form D. a bad technique because he quickly locks a joint

D. a bad technique because he quickly locks a joint

If we wanted to compare muscular endurance between a very large person and a very small person, what method would be the BEST method to use? A. absolute method B. maxing out C. calisthenic method D. fixed percentage of RM method

D. fixed percentage of RM method

Weight training has the biggest effect on __________. A. cardiac muscles B. smooth muscles C. involuntary muscles D. skeletal muscles

D. skeletal muscles

Which of the following is NOT true about running and walking? A. Both do not require special equipment. B. Both can be performed almost anywhere. C. The amount of exerted effort can be controlled in both. D. Both burn the same amount of calories.

D. Both burn the same amount of calories.

The skeletal system serves all of the following functions EXCEPT:

D. The skeletal system aids in the production of hormones that signal muscle and hair growth.

Which statement BEST describes how muscles respond to weight training?

D. Weight training overloads muscles, which causes the body to respond by making muscle fibers larger.

There aren't health risks with any yoga positions or forms.

Walking and running both have low impact on joints.

When attempting to use the maxing out method to assess muscular strength, you would need a calculator, chart, book, or online resource to complete the necessary calculations.

A calorie is another term for carbohydrate. TRUE OR FALSE

FALSE

Improvements in muscular strength will not affect muscular endurance. TRUE OR FALSE

FALSE

The ballistic method of developing flexibility is the safest form of stretching. TRUE OR FALSE

FALSE

The hip flexor is predominantly a calf stretching exercise. TRUE OR FALSE

FALSE

1 in 4 daily calories should come from fat

False

A calorie is another term for carbohydrate.

False

A person's metabolism remains constant throughout life.

False

All cardiovascular diseases are caused by poor lifestyle choices.

False

Angioplasty is the most typical treatment for arteriosclerosis.

False

As a result of education and law enforcement, negative attitudes toward the disabled are rare in society today. Please select the best answer from the choices provided.

False

Cardiac muscles are considered smooth muscles.

False

Epilepsy is considered a degenerative disorder that affects the peripheral nervous system

False

Epilepsy is considered a degenerative disorder that affects the peripheral nervous system.

False

If you go to a nutrition store and buy a supplement, you can count on the fact that it is pure and safe because supplements are regulated, controlled, and inspected by the FDA.

False

Improvements in muscular strength will not affect muscular endurance.

False

Nutritional labels list only healthy nutrients.

False

Once a body is in top physical condition, the 24-hour recovery period after low-intensity exercise can be safely skipped.

False

Once a body is in top physical condition, the 24-hour recovery period after low-intensity exercise can be safely skipped. True False

False

Organic foods tend to have higher levels of nutrients than nonorganic foods.

False

Plasma prevents the loss of blood by causing clotting.

False

A rapid, irregular heartbeat is a symptom of __________.

Heart failure

Plyometrics can help a person maintain cardiorespiratory fitness.

Protein can be found in both animals and vegetables.

Some stretching exercise can be harmful, even if performed correctly.

Vitamins A, vitamin C, calcium, and __________ are required to appear on nutritional labels.

A. iron

In the skeletal system, these structures are responsible for connecting bones.

A. ligaments and tendons

Which of the following is a leg exercise? A. lunges B. lat pull-downs C. upright rows D. dips

A. lunges

Describe six ways in which improving your muscular fitness would have a positive affect on your life.

1. Athletic performance 2. Injury prevention 3. Body composition 4. Self-image 5. Lifetime muscle and bone health 6. Chronic disease prevention

what are the dietary guidelines for americans

1. Balance your calories 2. Increase fruits and vegetables to half your plate and switch to fat-free or low fat (1%) milk 3. Reduce foods with high sodium and drink water instead of sugary drinks

The three main causes of food borne illness:

1. Biological contamination 2. Chemical contamination 3. Physical contamination

Approximate the BMR for a 180-lb, sedentary man over a 24-hour period. Formula: 1 calorie per hour for every kilogram (2.2 lbs) of body weight Sedentary: Add 200 calories per day

180 / 2.2 82 82 x 24(hrs) 1,968 1,968 200 2,168 calories burned per day. Answers from 2,000 to 2,300 are acceptable.

In order to improve the condition of your muscular system, you could participate in aerobic activity at least __________

30 minutes 3 times a week

__________ of the population of the United States is obese.

33%

how many food born cases each year Hospitalization deaths

74 million cases of food born illness each year 325,000 hosiptailization 5000 deaths

All of the following statements are true concerning skeletal muscles EXCEPT: A. Skeletal muscles control involuntary body functions. B. Skeletal muscles are controlled by the central nervous system. C. Skeletal muscles are used to move large body parts. D. Skeletal muscles are attached to the bones.

An individual having a history of migraine headaches would most likely be diagnosed with having __________. A. a common disorder of the central nervous system B. a degenerative disorder of the central nervous system C. a disorder of the peripheral nervous system D. no disorder

High-fat diets can play a part in the development of __________. A. breast, colon, and pancreatic cancer B. ovarian, bone, and skin cancer C. skin, brain, and prostate cancer D. pancreatic, skin, and colon cancer Please select the best answer from the choices provided.

In the skeletal system, these structures are responsible for connecting bones. A. ligaments and tendons B. cartilage and calcium C. tendons and muscles D. bones and ligaments

Which of the following BEST describes balanced stretching?

Which of the following is NOT a treatment for high blood pressure? A. an LDL-rich diet B. a healthy diet C. blood thinners D. aerobic exercise Please select the best answer from the choices provided.

Which of the following is NOT a true statement about diabetes? A. Research shows that there are more cases of type 1 diabetes than of type 2. B. Research shows that a person can live with diabetes for a long time without knowing it. C. Research shows that diabetes can interfere with the function of organs other than the pancreas. D. Research shows that type 2 diabetes can be avoided or delayed. Please select the best answer from the choices provided.

Which of the following is an example of improved functioning as related to the benefits of muscular strength and endurance training? A. having stronger bones B. easier to do household chores C. lower blood pressure D. larger lung capacity

Which of the following would be the BEST activity to help you maintain a healthy skeletal system? A. exercising often and eating a balanced diet B. resting often and receiving proper immunizations C. exercising often and eating only protein for your morning meal D. resting often and eliminating calcium from your diet

Which suggested change would cause the greatest increase in the amount of overload in your weight-training workout? A. adding more weight and increasing the distance over which the weight is moved B. decreasing the weight and the speed at which the weight is moved C. changing the type of activity you are using to give you more variety in your workout D. keeping your current workout but dividing it up over five days instead of three

Why are arm circles considered a dangerous stretching exercise?

According to the principle of overload you should __________. A. gradually increase the difficulty of a workout B. gradually decrease the difficulty of a workout C. engage in challenging exercise during workouts D. vary the exercises in a workout over time

A. gradually increase the difficulty of a workout

What percentage of blood is made up of plasma?

A - 55%

Which of the following is NOT a treatment for high blood pressure?

A -an LDL-rich diet

Walking is an ideal exercise for people who __________.

A -desire to engage in an activity that is easy on their joints

What respiratory structure controls breathing?

A -diaphragm

Which of the following is NOT a lifestyle risk factor for cardiovascular disease?

A -physical activity

Which of the following is the most important reason to maintain a high level of cardiovascular health?

A higher level of fitness allow you to live a longer, healthier life.

What is the FITT Principle ? (Frequency, Intensity, Time, Type)

A set of guidelines for exercise regimes which can be used to generate safe physical fitness improvements.

What is anaerobic exercise?

A short intense exercise characterized by the lack of oxygen aided metabolism in the muscles.

Numbness on one side of the body is most likely a symptom of __________.

A stroke

What is aerobic exercise?

A sustained exercise which is characterized by the use of oxygen to metabolize sugars in the muscles, providing long-term and efficient energy.

The Environmental Protection Agency

A third federal government agency, the Environmental Protection Agency (EPA), also plays a role in the regulation of food. The EPA works to protect human health and the environment. Founded in 1970, the agency conducts environmental assessment, education, research, and regulation. The EPA also works to prevent pollution and protect natural resources. Two of its many regulatory practices in the area of agriculture include overseeing water quality and the use of pesticides.

An individual picks up a cup and drinks from it. This is an example from____________.

A) A concentric contraction because muscles cause the elbow joint and arm to move.

Which statement BEST describes describes the factors that affect muscular endurance?

A) Size of the muscle cells, ability to store fuel, and blood supply to muscle.

How can poor posture result in back pain?

A. Bad posture can result in tight muscles.

Marcel and Jose lifted 50 pounds as many times as they could. Marcel could lift the weight 25 times. Jose could lift the weight 30 times. Marcel and Jose can conclude that __________. A. Jose has better muscular endurance than Marcel B. Jose has better muscular strength than Marcel C. Marcel has better muscular strength than Jose D. Marcel has better muscular endurance than Jose

A. Jose has better muscular endurance than Marcel

A few friends are having a disagreement about spotters. Select the statement that shows the individual understands the role of the spotter correctly. A. Lisa says, "A spotter is important to protect the safety of the lifter but is not necessary for all types of lifts." B. Shawna says, "A spotter is only necessary when you are doing a strength building workout." C. Rachel says, "A spotter is only there to help you count your reps and restack the weights when you are tired." D. Emma says, "A spotter is there to keep you motivated, and it is okay for them to work out while you are lifting."

A. Lisa says, "A spotter is important to protect the safety of the lifter but is not necessary for all types of lifts."

A patient is diagnosed with a degenerative disease of the nervous system. Select the disorder that would match this diagnosis.

A. multiple sclerosis

A. One individual was born with more muscle fibers.

Which types of lifts require spotters? A. dead lifts, bench presses, and squats B. curls, butterflies, and reversed rows C. overhead presses, flyes, and curls D. lunges, curls, and squats

A. dead lifts, bench presses, and squats

In order to prevent injury during your weight-training session, it is necessary to __________. A. do performance testing prior to setting up your workout routine, stretch before and after each workout, get the proper amount of rest and nutrition, and modify your workout as needed B. have your friend check your workout to be sure it is well-designed, exercise only three days a week, and allow for adequate rest between workouts C. never change your workout routine, stretch before and after each workout, allow time to warm up and cool down, and adjust your form as needed D. use slow bouncing movements to warm up and stretch before each workout, follow a plan that includes proper sets and repetitions, adjust your workout and form as needed, and workout every day

A. do performance testing prior to setting up your workout routine, stretch before and after each workout, get the proper amount of rest and nutrition, and modify your workout as needed

A. having stronger bones

If you wanted to increase your muscular endurance, it would be important to participate in activities that __________. A. increase the size of the muscle cells and the amount of blood that is delivered to the muscle B. decrease the amount of fuel that the muscle can store and increase the time it takes for the muscle to contract C. increase the number of muscles and decrease the size of the muscle cells D. decrease the length of the muscle and increase the thickness of the muscle

A. increase the size of the muscle cells and the amount of blood that is delivered to the muscle

If you were running a marathon, which type of muscle fibers would be most useful to you? A. slow-twitch B. fast-twitch, type I A C. intermediate-twitch, type II B D. slow-intermediate twitch, type I B

A. slow-twitch

If Cindy wanted to increase her endurance by taking supplements or drugs, she would be attempting to increase the __________. A. uptake of oxygen by red blood cells B. release of sugars in the blood stream C. uptake of carbohydrates by the body D. release of insulin in the body

A. uptake of oxygen by red blood cells

When considering special needs acceptance guidelines, which of the following is NOT included? A. A "one-size fits all" approach should be maintained. B. Need-based boundaries should be established. C. Activity-based boundaries should be established. D. Everyone should be treated fairly.

A. A "one-size fits all" approach should be maintained.

Why are dynamic flexibility tests NOT used as often as static flexibility tests? A. Dynamic flexibility tests involve more subjective measurements. B. Static flexibility tests are less expensive to perform. C. Dynamic flexibility tests do not provide useful data. D. Static flexibility tests are more difficult to standardize.

A. Dynamic flexibility tests involve more subjective measurements.

Which of the following BEST defines dynamic stretching? A. Dynamic stretching features slow, deliberate, controlled motions useful for activity preparation and reducing muscle tightness. B. Dynamic stretching features bouncing and swift motion useful for increasing range of motion. C. Dynamic stretching features stationary stretching useful for increasing muscle power and elongating muscles. D. Dynamic stretching features stationary stretching with a partner useful for increasing muscle potential.

A. Dynamic stretching features slow, deliberate, controlled motions useful for activity preparation and reducing muscle tightness

Modifying the rules for special needs athletes can mean __________. A. allowing more attempts to accomplish the task B. keeping the same rules for everyone C. excluding those with special needs D. all of the above

A. allowing more attempts to accomplish the task

The basal metabolic rate measures the rate at which a person's body burns food and nutrient __________.

A. at rest

What is the BEST strategy to improve flexibility in your legs and back?

A. concentrating your stretching on your legs and back

Walking is an ideal exercise for people who __________. A. desire to engage in an activity that is easy on their joints B. desire to engage in a high-energy activity C. desire to engage in an activity requiring intense concentration D. desire to engage in an activity requiring high endurance

A. desire to engage in an activity that is easy on their joints

The FITT principle stands for __________.

A. frequency, intensity, time, and type

all of the following are functions of smooth muscles EXCEPT:

A. heartbeat

Why is it important to assess flexibility both before AND during a workout regimen? A. to assess flexibility progress B. to keep muscles warm C. to establish flexibility baselines D. none of the above

A. to assess flexibility progress

Which macronutrient is vital for every function of the body?

A. water

Referencing the product below, what is one serving size in cups? Brown rice: 20 cups of rice per container Servings per container: 40

A. 1/2 cups

A. Dynamic flexibility tests involve more subjective measurements.

A. Dynamic stretching features slow, deliberate, controlled motions useful for activity preparation and reducing muscle tightness.

Marcel and Jose lifted 50 pounds as many times as they could. Marcel could lift the weight 25 times. Jose could lift the weight 30 times. Marcel and Jose can conclude that __________.

A. Jose has better muscular endurance than Marcel

Why is it a myth that muscle turns into fat when someone stops working out? A. Muscle and fat are two different kinds of tissue. B. Muscle grows with physical inactivity. C. Fat converts into muscle but not vice versa. D. Only a small amount of muscle turns into fat.

A. Muscle and fat are two different kinds of tissue.

An exercise program that lacks specific goals is failing what fitness principle? A. specificity B. progression C. overload D. none of the above

A. Specificity

A one-repetition maximum is most important in developing muscle __________. A. strength B. size C. endurance D. appearance

A. Strength

Why are arm circles considered a dangerous stretching exercise? A. They are a ballistic stretching exercise. B. The stretch the shoulder muscles. C. They can injure the hip joints. D. They are a static stretching exercise.

A. They are a ballistic stretching exercise.

Crunches are principally a(n) __________ exercise.

A. abdominal

If you had a 30-pound barbell at home and you wanted to compare your muscular endurance to your younger brother's, which method would be the BEST to use?

A. absolute method

Based on the scenario below, select the statement that accurately finishes the sentence. Stacey has recently had a car accident and has lost her sense of taste as a result. It is MOST likely that she has __________.

A. damaged her peripheral nervous system because the information regarding taste cannot be transmitted back to her brain

Plyometric exercises involve __________.

A. eccentric muscle loading and concentric contraction

Where did Barbara make an error in placement of a nutrient? A. fats B. vitamins C. water D. carbohydrates

A. fats

When comparing a well-designed muscular strength workout to a well-designed muscular endurance workout, you would conclude that __________.

A. fewer repetitions with heavier weights would build muscular strength, while less weight and more repetitions would build muscular endurance

The FITT principle stands for __________. A. frequency, intensity, time, and type B. fitness, intensity, toughness, and type C. frequency, ideal, time, and toughness D. frequency, ideal, time, and type

A. frequency, intensity, time, and type

During eccentric muscle contraction, the muscle __________. A. gets longer as it contracts B. gets shorter as it contracts C. moves isometrically D. does not change length

A. gets longer as it contracts

A. gradually increase the difficulty of a workout

A. having stronger bones

All of the following are functions of smooth muscles EXCEPT:

A. heartbeat

The overriding problem with both theories of muscle growth, hypertrophy and hyperplasia, is that __________. A. neither can be accepted as correct because muscles growth is difficult to study in humans B. neither one is theoretically possible C. neither has been studied by reputable scientists D. neither has been accepted by member of the fitness community

A. neither can be accepted as correct because muscles growth is difficult to study in humans.

While carefully watching the lifter, the spotter stands with her feet together and her hands ready. In terms of safety, this could BEST be described as __________.

A. poor technique because her feet should be positioned differently

A. slow-twich

A one-repetition maximum is most important in developing muscle __________. A. strength B. size C. endurance D. appearance

A. strength

Which of the following BEST describes cardiovascular fitness? A. the ability of the body to do prolonged work B. the ability of the body to transport oxygenated blood efficiently C. the ability of the body to quickly shed fat D. the ability of the body to convert sugar into energy

A. the ability of the body to do prolonged work

What would be a particularly good stretching exercise to do before going on a run? A. the calf stretch B. shoulder bends C. the torso stretch D. the chest-and-arm stretch

A. the calf stretch

What would be a particularly good stretching exercise to do before going on a run? A. the calf stretch B. shoulder bends C. the torso stretch D. the chest-and-arm stretch

A. the calf stretch

A. they are a ballistic stretching exercise

A. to assess flexibility progress

Which macronutrient is vital for every function of the body? A. water B. fats C. proteins D. carbohydrates

A. water

When considering special needs acceptance guidelines, which of the following is NOT included?

A: A "one-size fits all" approach should be maintained.

What is the impact of arteriosclerosis?

A: inefficient blood flow

Which of the following is NOT a lifestyle risk factor for cardiovascular disease?

A: physical activity

Formulate a weekly schedule that shows evidence of three different activities beneficial for your muscular system.

Activity every day, aerobic exercises for 30 minute three times a week, time to rest and relax, reducing stress, warming up muscles before activity, and eating a healthy diet.

Explain what it means to adapt the environment for those with special needs.

Adapting the environment for those with special needs begins with allowing the participants to select his or her own equipment. Modifications may also include changes made to the equipment and the play area. It may also be important to limit the amount of distractions based on the needs of the participant and the amount of contact opportunities during the sport. Finally, set aside a quiet space for recovery.

Define the terms adequate intake and tolerable upper intake level.

Adequate intake refers to a recommendation that's made when specific data isn't strong enough to make it an RDA, but there's enough evidence for general guidelines. Tolerable upper intake level refers to the maximum amount of a nutrient that a person can take without risking adverse health effects.

Serving Food

After food has been cooked, the possibility of bacterial growth increases as the temperature drops. So, food should be kept above the safe temperature of 140°F, using a heat source such as a chafing dish, warming tray, or slow cooker. Cold foods should be kept at 40°F or lower. [The temperature range between 40°F and 140°F is also called the "Danger Zone" because it is the optimal temperature range at which pathogens grow. Food should be discarded if left out in the Danger Zone longer than four hours. Try not to leave food out in the Danger Zone longer than two hours to minimize pathogen growth.] When serving food, keep it covered to block exposure to any mold spores hanging in the air.

Why are muscle and fat levels the only factors influencing flexibility impacted by personal decisions?

Age, gender, and joint structure cannot be changed.

What treatment option is shared for high blood pressure, arteriosclerosis, atherosclerosis, and coronary heart disease?

All of these conditions can be treated by thinning the blood. In each case, lowering blood pressure helps reduce the symptoms, and some of the best medications for lowering blood pressure do so by thinning the blood.

Which of the following is NOT a treatment for high blood pressure?

An LDL-rich diet

Describe at least three measures that ensure safety and prevent injury during a workout.

Answers will vary but should include three of the following ideas: follow prescribed sets and reps, allowing sufficient time for recovery in each muscle group, getting enough sleep, making sure to get proper nutrition, listening to your body, and knowing your limits.

Your friend does not think that it is necessary to follow the seven important elements of a weight-training program. Prepare an argument that will convince your friend of the seven elements' importance.

Answers will vary greatly but should include the seven elements: overload, progression, specificity, regularity, recovery, balance, and variety. The answer should also include some advantages of using this method, such as increased muscular strength, prevention of injury, and prevention of boredom

As a general rule, women...

Are more flexible than men.

High levels of cholesterol can first lead directly to __________.

Arteriosclerosis

Compare and contrast arteriosclerosis with atherosclerosis.

Arteriosclerosis is a general term for the hardening of arteries and a loss of elasticity in arterial walls. Atherosclerosis is specifically a condition where arteries harden as a result of plaque buildup on artery walls. Both conditions result in poor and inefficient blood flow through arteries, which can lead to blood clots or ruptures in the blood vessels of the heart or brain. Blockages in the heart can result in heart attacks; blockages and ruptures in the brain lead to strokes.

________ was responsible for over half of all reported cases of food-borne illness.

As of 2013, the norovirus was responsible for over half of all reported cases of food-borne illness.

Name a disorder from the respiratory system?

Asthma

What distinguishes atherosclerosis from arteriosclerosis?

Atherosclerosis is characterized by plaque buildup.

A serving of food that has 10% to 19% of a nutrient based on a 2,000-calorie diet is considered to have __________. A. low nutritional value B. good nutritional value C. average nutritional value D. excellent nutritional value

As a person ages, his or her levels of cardiorespiratory fitness tend to __________. A. improve B. decline C. stay the same D. none of the above

As exercise levels increase, which of the following physiological changes occurs in the respiratory system? A. The respiratory muscles shrink. B. The lungs expand in size. C. The trachea widens. D. The airways narrow.

Nutrients and waste both enter and leave cells through a process called __________.

B: Diffusion

In this theory of muscle growth, muscle fibers are able to split and create new fibers. A. hypertrophy B. hyperplasia C. atrophy D. none of the above

Once a person has been diagnosed with diabetes, what is the single greatest health threat they will face? A. arthritis B. cardiovascular disease C. obesity D. cancer Please select the best answer from the choices provided.

What are the components of an effective weight-training program?

What distinguishes atherosclerosis from arteriosclerosis? A. Arteriosclerosis can lead to blood clots. B. Atherosclerosis is characterized by plaque buildup. C. Arteriosclerosis results in inefficient blood flow. D. Atherosclerosis is a general term for artery hardening. Please select the best answer from the choices provided.

When spotting an overhead press, the spotter would need to __________. A. keep his or her hands off the lifter and weights and make sure the lifter did not fall back B. keep his or her hands beneath the bar and watch the bar carefully C. hold the lifter under his or her shoulders and move with the lifter as the weight is lifted D. place his or her hands outside the lifter's hands and stand with a straight back

Where are the macronutrients located on a nutritional label? A. on the left B. on the top C. on the bottom D. on the right

Which of the following is NOT a good exercise for the lower body?

Which of the following is a ballistic stretching exercise?

Which of the following is NOT transferred by alveoli?

B - blood

Which of the following statements is TRUE about heart rate and exercise?

B -Maximum heart rate can be calculated by taking 220 minus your age.

Once a person has been diagnosed with diabetes, what is the single greatest health threat they will face?

B -cardiovascular disease

All of the following are true about eating prior to exercise EXCEPT:

B -eating increases the amount of oxygen available during exercise

A mother sprints across the yard to grab her small child before he enters the street. The mother is using her ___________.

B) Type 2 B fast-twitch muscle fibers that responds quickly and provide her with speed and strength.

What is the impact of age on flexibility?

B. Younger people tend to be more flexible.

Joseph is taking amphetamines to combat fatigue during his workout. This may not be a good idea because __________. A. amphetamines may cause liver and kidney damage if used for an extended period of time B. amphetamines may cause depression and fatigue after the effect wears off. C. amphetamines tend to increase blood viscosity and can cause fatal blood clots D. amphetamines tend to have a negative impact on the metabolic rate and will cause weight gain

B. amphetamines may cause depression and fatigue after the effect wears off.

Which of the following is NOT an example of good static flexibility?

B. running a mile in six minutes

According to the Direct Instruction, what is the recommended amount of servings for milk or milk products per day? A. 5 cups B. 3 cups C. 1 cup

B. 3 cups

High levels of cholesterol can first lead directly to __________.

B: arteriosclerosis

What distinguishes the exercise principle of progression from that of overload? A. Progression requires that workouts get progressively more difficult, while overload does not. B. Progression deals with increasing fitness goals rather than the physical challenge of a workout. C. Progression concerns the overall fitness goals, while overload deals with the schedule of exercise activities. D. Progression and overload are actually the same fitness principle.

B. Progression deals with increasing fitness goals rather than the physical challenge of a workout.

Why is a recovery period between bouts of exercise important?

B. Resting between workouts helps to prevent injuries.

Why is a recovery period between bouts of exercise important? A. Recovery periods reduce muscle performance. B. Resting between workouts helps to prevent injuries. C. Recovery periods stimulate metabolism. D. Resting enhances muscle soreness and fatigue.

B. Resting between workouts helps to prevent injuries.

How can tight muscles result in back pain?

B. They can constrict the nerves in the spinal column.

Based on the stated expectations of the sit-and-reach test, which of the following is TRUE? A. Men are generally more flexible than women. B. Women are generally more flexible than men. C. Men and women are about equally flexible. D. No broad conclusions can be drawn about flexibility.

B. Women are generally more flexible than men.

What characterizes static stretching? A. having a partner hold limbs in a stretch position B. assuming and holding a stretch position C. bouncing while in a stretch position D. using a tool or object to increase a stretch

B. assuming and holding a stretch position

All of the following are true about eating prior to exercise EXCEPT: A. eating can cause gastric pain during exercise B. eating increases the amount of oxygen available during exercise C. eating reduces the amount of fat burned during exercise D. eating should be avoided within 2 hours of exercise

B. eating increases the amount of oxygen available during exercise

Where are the macronutrients located on a nutritional label?

B. on the top

The expiration date on a product refers to the last date a product should be __________.

B. used before chances of spoiling increase

Why are muscle and fat levels the only factors influencing flexibility impacted by personal decisions?

B. Age, gender, and joint structure cannot be changed.

Which of the following is NOT a common type of weight-training workout organization? A. large muscles vs. small muscles B. front of the body exercises vs. back of the body exercises C. pushing exercises vs. pulling exercises D. strongest muscles vs. weakest muscles

B. Front of the body exercises vs. back of the body exercises

Which of the following is NOT an example of an anaerobic exercise? A. sprinting B. jumping rope C. push-ups D. none of the above

B. Jumping Rope

Susan and Laura are having a disagreement over who has more muscular strength. Susan is a distance runner and Laura is a sprinter. Which girl would be more likely to have more muscular strength?

B. Laura because her muscles can produce more force for a single event.

Maggie plans a workout for Tuesday, Thursday, and Saturday where she lifts weights that cover all of her major muscle groups. She will lift the most weight that she can handle and still control her form. Her plan is to do seven repetitions and three sets of each exercise. What would be the results after Maggie participated in this workout for more than six months?

B. Maggie would build muscular strength because of the weight sets and repetitions she has chosen.

Why do people who participate in marathons tend to have smaller muscles? A. Lifting weights provides no benefits for them. B. Muscle endurance is more important for them than muscle strength. C. Continuous running burns glucose and fat. D. They participate in a sport more suited to their body type.

B. Muscle endurance is more important for them than muscle strength

Where are the macronutrients located on a nutritional label? A. on the left B. on the top C. on the bottom D. on the right

B. On the top

B. Progression deals with increasing fitness goals rather than the physical challenge of a workout.

Why is a recovery period between bouts of exercise important?

B. Resting between workouts helps to prevent injuries.

Which of the following is the BEST example of increasing the intensity of a workout? A. running one mile further than normal B. running one mile faster than normal C. running one mile more every other workout D. jogging for three miles

B. Running one mile faster than normal

Which of the following activities BEST describes proprioceptive neuromuscular facilitation? A. The stretch involves using an external object to increase muscle strength. B. The stretch involves using a partner to apply force against your contraction. C. The stretch involves bouncing to extend beyond the normal range of motion. D. The stretch involves performing slow, deliberate motions to reduce muscle tightness.

B. The stretch involves using a partner to apply force against your contraction.

B. Women are generally more flexible than men.

Which of the following is a myth about weight lifting? A. Not everyone can become a bodybuilder through weight training. B. Women who lift weights will develop large, bulky muscles. C. People who weight train don't need protein supplements. D. Spot training cannot help someone lose fat in a specific body area.

B. Women who lift weights will develop large, bulky muscles.

Which of the following is a ballistic stretching exercise? A. calf stretch B. arm circles C. yoga plow D. hurdle stretch

B. arm circles

B. assuming and holding a stretch position

Isometric exercise strengthens muscles without __________. A. contracting muscle fibers B. changing muscle length C. burning calories D. conscious effort

B. changing muscle length

Which of the following factors are incorporated into the FITT principle of weight training?

B. frequency of exercise, intensity, time allotted, and type of exercise

B. front of the body exercises vs. back of the body exercises

serving of food that has 10% to 19% of a nutrient based on a 2,000-calorie diet is considered to have __________.

B. good nutritional value

In this theory of muscle growth, muscle fibers are able to split and create new fibers. A. hypertrophy B. hyperplasia C. atrophy D. none of the above

B. hyperplasia

During your workout, your spotter stands next to you and discusses the workout routine with a personal trainer. The trainer demonstrates a few exercises that you could add to your routine. This is __________.

B. inappropriate behavior because they are no longer watching you all the time

In order to prevent injury from weight training, before you begin an exercise program, it would be most important to __________.

B. perform muscular fitness testing

Which of the following is NOT a good exercise for the lower body? A. hip flexor B. spine stretch C. calf stretch D. hamstring stretch

B. spine stretch

What distinguishes atherosclerosis from arteriosclerosis?

B: Atherosclerosis is characterized by plaque buildup.

Compare and contrast static and passive stretching.

Both static and passive stretching are similar in that limbs are moved into and held in a stretch position. In static stretching, a person actively holds their own limbs in the position, while in passive stretching, a partner moves and holds limbs in the stretch position for the other person.

Explain what distinguishes a stroke from a heart attack.

Both strokes and heart attacks occur when the blood supply to that part of the body is blocked or interrupted. Strokes occur in the brain, while heart attacks are specific to the heart muscle. Both can be caused when blockages cut off the blood supply and the tissues starves for oxygen and other nutrients. Strokes can also occur when the pressure in a blocked artery causes it to burst and the blood leaks into the brain.

Consider the differences between anaerobic and aerobic exercises. Is one of these exercises more important than the other in an exercise program? Support your answer with examples.

Both types of exercises are important for a person's health. Anaerobic exercises build muscle mass and strength, which is important in maintaining good health. Aerobic exercise build endurance and cardiorespiratory fitness.

Describe a potential risk that distinguishes hurdle stretches performed with the leg pointed back from hurdle stretches with the leg inside.

Both types of hurdle stretches loosen up the hamstring in the same way. But the hurdle stretch with the leg pointed back puts sideways torque on the back knee and can result in injury. So while the potential benefit of the exercises are the same, one risks serious injury to the knee.

A person who was born with a mental disability and cannot perform some of the functions required by everyday life is considered to have which of the following? A. impairment B. participation restriction C. activity limitation D. all of the above Please select the best answer from the choices provided.

A student who has trouble hearing and must have a written copy of class lectures in order to participate in class is considered to have which of the following? A. vision disability B. activity limitation C. participation restriction D. impairment Please select the best answer from the choices provided.

Acne is caused by __________. A. a strict diet B. eating at night C. hormones D. dry skin

Chemotherapy uses __________ to destroy cancer cells. A. radiation B. hormones C. drugs D. surgery Please select the best answer from the choices provided.

Communication between a spotter and lifter should take place __________. A. before lifting B. during the last set C. at all times D. while planning the routine

Drugs like steroids are controlled substances. They are illegal and dangerous to take without a prescription. Some athletes take them to __________. A. prevent fatigue B. increase metabolism C. stimulate muscle growth D. prevent injury

How is blood pressure in the body affected by exercise? A. systolic pressure increases, diastolic pressure decreases B. systolic pressure decreases, diastolic pressure remains constant C. systolic pressure increases, diastolic pressure remains constant D. systolic pressure remains constant, diastolic pressure increases

Hypertension is called "the silent killer" because __________. A. it kills people while they sleep B. there is no treatment for it C. it generally has no symptoms D. if affects the voice box first Please select the best answer from the choices provided.

If a disabled person is traveling by airplane and cannot enter the airplane or buckle the seatbelt without assistance, what does the Air Carrier Act require from the airline? A. that the airline provide adaptive seating for the disabled B. that an employee of the airline sit with the disabled person during the flight C. that an employee of the airline assist the disabled person in preparing to take off D. that the airline provide the person with a ticket for another flight Please select the best answer from the choices provided.

If asked to give your friend advice about a muscular fitness program, the most accurate response would be that __________. A. a well-designed muscular fitness program involves a daily commitment to lift weights B. the proper way to increase your muscular fitness is to work each muscle group one day a week with days of rest at the end of the week C. a well-designed muscular fitness program involves a commitment to training at least three times a week, allowing for days of rest in between D. the proper way to increase your muscular fitness is to work out every muscle each day of the week but to vary the activities

In order to improve the condition of your muscular system, you could participate in aerobic activity at least __________. A. 3 minutes 5 times a week B. 10 minutes 4 times a week C. 30 minutes 3 times a week D. 50 minutes 3 times a week

Shawna is trying to figure out the best weight to increase her muscular strength. She has chosen a weight and can lift it two times. What should she do to get the BEST workout?

Which of the following BEST describes the exercise principle of specificity?

C. targeting a particular area for improvement

Muscles make up more than _____ of a person's body mass. A. 10% B. 25% C. 40% D. 75%

C. 40%

Strength training is beneficial because it decreases your risk of injury. Which statement BEST describes why this is true? A. Muscular fitness training can prevent or improve diabetes and sarcopenia. B. Muscular fitness training increases muscle mass, which increases your metabolism. C. Muscular fitness training strengthens tendons, ligaments, and cartilage. D. Muscular fitness training improves self-image and athletic performance.

The local gym has some rules about spotting. Which one of the rules is incorrect? A. All spotters must keep their eyes on the lifter during the lift. B. All spotters must keep an upward straight position. C. All exercises require a spotter. D. All spotters must help rerack the weights.

What can be found in every skeletal muscle? A. nerves, bones, cartilage, and connective tissue B. tendons, cartilage, nerves, and blood vessels C. muscle fibers, nerves, connective tissue, and blood vessels D. tendons, nerves, blood vessels, and bones

What exercises should you perform if your goal is to improve flexibility of your chest and side muscles?

What percent of one's daily caloric intake should come from carbohydrates? A. 10 - 35% B. 20 - 35% C. 45 - 65% D. 70 - 75%

Which of the following is NOT a step one can take to prevent food borne illnesses? A. cooking foods to an appropriate temperature B. refrigerating food within two hours of preparation C. cutting all meats with the same knife D. keeping ready-to-eat food separate from raw food

What percent of one's daily caloric intake should come from carbohydrates? A. 10 - 35% B. 20 - 35% C. 45 - 65% D. 70 - 75%

C. 45-65%

Which of the following statements is TRUE about noncommunicable diseases? A. Noncommunicable diseases pose very little life risk. B. Noncommunicable diseases are easy to detect because the symptoms are always present. C. Noncommunicable diseases cannot be transmitted from one person to another. D. Noncommunicable diseases develop only at birth. Please select the best answer from the choices provided.

Which of the following would most likely influence the risk of getting pancreatic cancer? A. sleeping eight hours a night B. exercising four times a week C. eating a high-fat diet D. eating a low-fat diet Please select the best answer from the choices provided.

With age, muscles can become weaker. This is due to __________. A. connections between nerves, which cause more pain and therefore less use B. damage from everyday use and injuries that accumulate over time C. disconnections between motor nerves and muscle fibers D. difficulties that occur during muscle growth and repair

Which of the following aerobic activities has the highest impact on the joints?

C - running

What function do capillaries serve in the cardiovascular system?

C -help control body temperature

When comparing an individual with low muscular fitness to an individual with high muscular fitness, we would very likely find that____________.

C) The individual with high muscular fitness would also have a lower chance of becoming injured.

Which of the following BEST represents the causes of stiff muscles?

C. Stiff muscles result from both over- and underworking them.

An example of a skeletal muscle working occurs when a person __________. A. perspires heavily B. digests food C. takes a breath D. stands up

If you want to increase your muscular endurance, which workout would be BEST suited to help you reach your goals? A. a workout that uses five sets of five reps and works out each specific muscle group three times a week, treating every other day as a rest day B. a workout that works out each muscle group each day, using high weight and low repetitions C. a workout that uses three sets of 15 repetitions and works each muscle group four times a week, treating every other day as a rest day D. a workout that isolates one muscle group a day, using low weight and low repetitions

C. a workout that uses three sets of 15 repetitions and works each muscle group four times a week, treating every other day as a rest day

Lisa and Rachel want to determine their muscular endurance, but they don't have access to a gym or any weight-lifting equipment. What can they use? A. maxing out method B. percent of 1 RM method C. calisthenic method D. absolute method

C. calisthenic method

C. disconnections between motor nerves and muscle fibers

If an individual started running 10 miles three times a week, there would most likely be an __________. A. increase in flexibility B. increase in muscular strength C. increase in muscular endurance D. increase in weight

C. increase in muscular endurance

Which of the following methods is the most effective in determining muscular strength if you do not want to worry about selecting the wrong weight? A. maxing out B. absolute method C. predicting 1 RM D. calisthenic method

C. predicting 1 RM

When spotting a dead lift, it is important to __________. A. move up and down as the lifter moves B. keep your hands on the bar at all times C. remember not to touch the lifter unless needed D. stay away from the lifter so they don't fall on you

C. remember not to touch the lifter unless needed

What percent of one's daily caloric intake should come from carbohydrates?

C. 45 - 65%

Why might some people find it difficult to follow the MyPlate recommendations? A. The guidelines change often. B. The colors of MyPlate are confusing. C. It is difficult to eat across all food groups. D. It is not possible to customize the guidelines.

C. It is difficult to eat across all food groups.

Which of the following is NOT true about experiencing pain during exercise? A. The motto "no pain, no gain" can be dangerous. B. You should stop exercising if you feel dizzy or are unable to breathe. C. You should jog around to stabilize any pain during exercise. D. You should not feel pain during cardiovascular exercise.

C. You should jog around to stabilize any pain during exercise.

Variety is important for an exercise program because it __________. A. improves muscle flexibility B. reduces exercise effectiveness C. alleviates boredom D. improves the specificity of exercise

C. alleviates boredom

Which of the following is NOT one of the five vegetable categories? A. starchy B. dark green C. leafy D. orange

C. leafy

Which of the following aerobic activities has the highest impact on the joints? A. cycling B. swimming C. running D. walking

C. running

Which of the following BEST distinguishes static from passive stretching? A. the time positions are held B. the risk of injury C. the need for a partner D. the health benefits

C. the need for a partner

What flexibility assessment requires a partner?

C. trunk life

What flexibility assessment requires a partner? A. sit-and-reach B. trunk rotation C. trunk lift D. all of the above

C. trunk lift

Which of the following basic nutrients does NOT contain any calories?

C. water

Weight lifters often use supplements and drugs to enhance their appearance or performance. In which scenario is the weight lifter placing himself or herself at the greatest risk for harm?

C. A healthy high school wrestler is using anabolic steroids to build muscle mass.

What's the first step one should take when determining the amount of overload to include in an exercise program? A. consulting the Internet for exercise plans B. asking around at a local gym C. assessing your current level of fitness D. asking a health-conscious friend

C. Assessing your current level of fitness

C. Change in muscle length during exercise

What effect does increased blood flow have on the body when performing exercises? A. delivers more sugar to organs B. delivers more energy to muscles C. delivers more oxygen to the body D. delivers more protein to muscles

C. Delivers more oxygen to the body

In calisthenics, the resistance is ultimately provided by __________. A. free weights B. springs and elastic bands C. gravity D. weight machines

C. Gravity

Why is the standing quadriceps stretch a better stretching exercise than the sitting quadriceps stretch? A. It stretches the quadriceps muscle further. B. It can also be performed while lying down. C. It exerts less force on the knees. D. It causes sideways torque on the knees.

C. It exerts less force on the knees.

Which of the following is TRUE about protein and supplements in diets? A. Everyone needs additional protein in their diet. B. Weight lifters need to include supplements in their diets. C. It is uncertain whether many dietary supplements are effective. D. Most supplements are known to enhance the benefits of weight training.

C. It is uncertain whether many dietary supplements are effective.

C. Muscular fitness training strengthens tendons, ligaments, and cartilage.

What distinguishes push-ups from other chest exercises such as the bench press and dumbbell flies? A. The bench press also exercises the legs. B. Push-ups are a variable resistance exercise. C. Push-ups do not require any weights or machines. D. Push-ups are not actually chest exercises.

C. Push-ups do not require any weights or machines.

Sasha has been working out for a few months now. She has a schedule that requires her to go to the gym every day. Lately, she noticed that her blood pressure is up and she is feeling irritable. What action would benefit her the most?

C. She should adjust her workout so she has days off to recov

C. She should adjust her workout so she has days off to recover.

An individual visits the doctor because they notice that, over time, they have been losing muscle strength. Which explanation will the doctor MOST likely give?

C. The individual could have muscular dystrophy.

If you want to increase your muscular endurance, which workout would be BEST suited to help you reach your goals?

C. a workout that uses three sets of 15 repetitions and works each muscle group four times a week, treating every other day as a rest day

C. increase in muscular endurance

Which of the following is NOT an appropriate result of healthy stretching? A. tension in the muscles B. a slight burning sensation C. muscle pain D. increased range of motion

C. muscle pain

Which of the following is NOT an appropriate result of healthy stretching? A. tension in the muscles B. a slight burning sensation C. muscle pain D. increased range of motion

C. muscle pain

What exercises should you perform if your goal is to improve flexibility of your chest and side muscles? A. hip flexor and side stretch B. shoulder stretch and chest and arm bends C. side stretch and chest and arm bends D. hamstring stretch and calf stretch

C. side stretch and chest and arm bends

When comparing an individual with low muscular fitness to an individual with high muscular fitness, we would very likely find that __________.

C. the individual with high muscular fitness would also have a lower chance of becoming injured

Which of the following BEST distinguishes static from passive stretching? A. the time positions are held B. the risk of injury C. the need for a partner D. the health benefits

C. the need for a partner

Females who lift weights are not going to develop large, bulky muscles because __________. A. they have more muscle fibers than men B. they have thicker muscle fibers than men C. they have lower testosterone levels than men D. all of the above

C. they have lower testosterone levels than men

What flexibility assessment requires a partner?

C. trunk lift

What flexibility assessment requires a partner? A. sit-and-reach B. trunk rotation C. trunk lift D. all of the above

C. trunk lift

Which of the following aerobic activities has the highest impact on the joints?

C: Running

Which of the following BEST describes what alveoli are?

C: They are found on the end of bronchioles.

When it comes to cholesterol, it is better to have __________.

C: a high ratio of LDL to HDL

How is blood pressure in the body affected by exercise?

C: systolic pressure increases, diastolic pressure remains constant

Explain the difference between nutrient-dense foods and calorie-dense foods. Give an example of each.

Calorie-dense foods are essentially junk foods that are high in calories and high in fat, sugars, or salts. They have little nutritional value and are often called empty calories. Examples of calorie-dense food, or junk food, include soda, cake, pepperoni pizza, and frosted cereals. Nutrient-dense foods have a lot of nutrients for the amount of energy it provides. Nutrient-dense foods include items such as veggie pizza, fresh fruit, 100% fruit juice, and oatmeal.

Describes the components of health-related fitness.

Cardiorespiratory fitness is the fitness level of heart and lungs. Body composition is the ratio in the body of muscle to fat. Muscular strength is the force muscles can produce in a single maximum effort. Muscular endurance is the ability of muscles to remain contracted or to contract repeatedly over a period of time. Flexibility is the range of motion a body has.

Once a person has been diagnosed with diabetes, what is the single greatest health threat they will face?

Cardiovascular disease

Step 2: Take Inventory

Check your refrigerator, freezer, and pantry to find out what items you have Always keep a list of staples you have to avoid buying more

example of pollutants

Chemical runoff from factories can pollute food products and drinking water. For example, dioxins are chemical compounds created in industrial processes, such as manufacturing and bleaching pulp and paper. Fish that swim in dioxin-polluted waters can contain significant amounts of this pollutant, which causes cancer. When metals contaminate food, it can result in serious and even life-threatening health problems. A common metal contaminant is lead, which can be present in suffer from physical and mental developmental delays as a result.

The four most important steps for handling, preparing, and serving food are:

Clean. Wash hands thoroughly. Clean surfaces often and wash utensils after each use. Wash fruits and vegetables (even if you plan to peel them). Separate. Don't cross-contaminate food during preparation and storage. Use separate cutting boards for produce and for meat, poultry, seafood, and eggs. Store food products separately in the refrigerator. Cook. Heat food to proper temperatures. Use a food thermometer to check the temperature of food while it is cooking. Keep food hot after it has been cooked.

__________ contain all nine essential amino acids.

Complete proteins

Step 1: Create a Meal List

Create a list of all meals you enjoy, know how to prepare or would like to know how to prepare You may even include the unhealthy ones!

A full stretching session should take between __________.

An individual has sarcopenia. In order to prevent this condition from becoming any worse, what action should be taken? A. decrease the amount of time spent exercising each week B. participate in more activities like weight training C. cut back on the use of heavy weights D. increase supplements and eat a healthier diet

Ballistic stretching is BEST performed __________.

Darell has a home gym that his older brother set up. Nobody has used the gym for a few years but Darell has decided to give weight lifting a try. He talks to his gym teacher, who shows him proper form for the exercises and does performance testing. Together they design a starter program that includes a warm-up, stretching, and some basic weight-lifting exercises, followed by a time of stretching. On the first day of his routine, Darell is injured. What is the most likely cause of his injury? A. Darell is experiencing what can happen when you overtrain. B. Darell is experiencing what can happen when you don't know how to do the exercises. C. Darell is experiencing what can happen when you don't properly plan a workout. D. Darell most likely did not check the gym equipment for safety issues before he used it.

Dawn is trying to find out how much weight she can push across the room. She is really trying to find her __________. A. flexibility B. muscular endurance C. cardiovascular fitness D. muscular strength

Grains, seeds, nuts and root vegetables are examples of _________ carbohydrates and they take a __________ amount of time to break down, allowing one to feel full longer. A. simple...longer B. complex...shorter C. simple...shorter D. complex...longer

Hair loss is a side effect of which of the following types of cancer treatment? A. hormone therapy and surgery B. surgery and radiation C. chemotherapy and immunotherapy D. chemotherapy and radiation Please select the best answer from the choices provided.

Stretching before and after a workout allows for __________.

The acronym FDA stands for __________. A. Federal Dietary Association B. Food and Diet Association C. Federal Dietary Administration D. Food and Drug Administration

The chest-and-arm stretch squeezes __________.

The standing toe touch is most likely to result in __________.

This hard but flexible structure is found in the nose and ears. A. tendons B. bones C. ligaments D. cartilage

Weight training has the biggest effect on __________. A. cardiac muscles B. smooth muscles C. involuntary muscles D. skeletal muscles

What can be the cause of weakened muscle and kidney functioning? A. too little potassium B. too much potassium C. too little calcium D. too much calcium

When it comes to cholesterol, it is better to have __________. A. more cholesterol B. more LDL C. a high ratio of LDL to HDL D. more HDL Please select the best answer from the choices provided.

When spotting a bench press, the spotter stands with a straight back, hands under the arms of the lifter, and carefully watches the bar. This demonstrates __________. A. good technique because the form is appropriate B. poor technique because the back should be bent C. poor technique because the spotter should be moving up and down with the lifter as they lift the weight D. poor technique because the spotter should have their hands underneath the bar

Which of the following diseases is caused by an abnormal chromosome inherited before birth? A. sickle cell anemia B. diabetes C. Huntington's disease D. Turner syndrome Please select the best answer from the choices provided.

Which of the following is NOT a dangerous stretch?

Why are slow-twitch muscles more beneficial than fast-twitch muscles for cardiorespiratory fitness? A. Slow-twitch muscles are longer and thicker than fast-twitch muscles. B. Slow-twitch muscles need less blood to contract than fast-twitch muscles. C. Slow-twitch muscles need more recovery time between exercise sessions than fast-twitch muscles. D. Slow-twitch muscles are able to use oxygen more efficiently than fast-twitch muscles.

Your maximum oxygen intake is a measurement of the ability __________. A. to transport oxygen to your muscles B. of the muscles to absorb oxygen C. of the muscles to create energy from oxygen D. all of the above are measured by maximum oxygen intake

Which of the following is NOT true about running and walking?

D -Both burn the same amount of calories.

What distinguishes high blood pressure from conditions such as arteriosclerosis and atherosclerosis?

D -High blood pressure has no symptoms.

What are the odds of nonsmokers developing cardiovascular disease when compared to smokers?

D -Nonsmokers are half as likely to develop cardiovascular disease.

Which of the following is NOT true concerning the effects of pollutants on exercise?

D -Pollutant advisory warnings should be ignored.

Your friend Amanda suffers from a condition that reduces her blood's ability to carry oxygen. Which of the following is the name of that condition?

D -anemia

Special needs issues include all of the following EXCEPT:

D -athletic issues

Which of the following is NOT a symptom of cardiomyopathy?

D -fever

__________ is the most common type of stretching. A. Active B. Ballistic C. Passive D. Static

D. Static

Which of the following must be TRUE for a grain to be called whole? A. The grain must consist of bran and the endosperm. B. The grain has the full value of dietary fiber. C. The grain has been refined. D. The grain contains all three parts of the kernel.

D. The grain contains all three parts of the kernel

Special needs issues include all of the following EXCEPT: A. mental health issues B. developmental issues C. medical issues D. athletic issues

D. athletic issues

Which stretching exercise is usually NOT recommended for most people other than professional athletes? A. static stretching B. dynamic stretching C. isometric stretching D. ballistic stretching

D. ballistic stretching

Which of the following is NOT a benefit of swimming? A. joints supported in water B. full-body exercise C. good exercise for cross-training D. burn less than 400 calories per hour

D. burn less than 400 calories per hour

Which principle of exercise is concerned with maintaining a challenging workout? A. balance B. regularity C. progression D. overload

D. overload

A full stretching session should take between __________.

D. ten and twenty minutes

Which of the following is NOT a function of the recommended dietary allowance (RDA)?

D. to prevent nutrient overdoses

What can be the cause of weakened muscle and kidney functioning?

D. too much calcium

D. As muscle mass increases, so does metabolism. A higher metabolism burns more fat.

Which of the following statements about weight training is TRUE? A. Weight training diminishes flexibility. B. Elderly people should avoid lifting weights. C. Weight training is harmful to adolescents. D. Everyone can benefit from lifting weights.

D. Everyone can benefit from lifting weights.

Why is spot training a myth? A. Exercise only burns fat in specific body regions. B. Weight training strengthens muscles but does not burn fat. C. The results of spot training are not consistent. D. Exercise cannot burn fat in a target body region.

D. Exercise cannot burn fat in a target body region.

The acronym FDA stands for __________

D. Food and Drug Administration

Which of the following is NOT a reason why exercise routines should have clearly stated goals? A. Goals allow for time to be spent more efficiently. B. Goals can make sure individuals vary their exercises. C. Goals can keep an individual motivated. D. Goals allow individuals to track their progress against others.

D. Goals allow individuals to track their progress against others

Lisa is beginning a weight-training program to firm up and gain muscular strength. She has decided to do some cycling or treadmill jogging to warm up, stretch before the workout and lift weights that isolate each muscle group in her body. She'll take the time to stretch before she leaves the gym. She is so dedicated that she is going to do this workout every day. After doing this for a few months, what may be the biggest concern?

D. Lisa might experience symptoms of overtraining, like weight loss and increased irritability.

The principal benefit of speed loading is to increase __________. A. overall muscle strength B. flexibility C. muscle endurance D. natural movement speed

D. Natural movement speed

__________ is the most common type of stretching.

D. Static

__________ is the most common type of stretching. A. Active B. Ballistic C. Passive D. Static

D. Static

D. complex...longer

Which of the following is NOT a dangerous stretch? A. arm circles B. yoga plow C. hurdle stretch D. hip flexor

D. hip flexor

Which of the following is NOT a dangerous stretch? A. arm circles B. yoga plow C. hurdle stretch D. hip flexor

D. hip flexor

The principal benefit of speed loading is to increase __________. A. overall muscle strength B. flexibility C. muscle endurance D. natural movement speed

D. natural movement speed

Ballistic stretching is BEST performed __________. A. before intense workouts B. after a thorough warm-up C. weekly D. never

D. never

Ballistic stretching is BEST performed __________. A. before intense workouts B. after a thorough warm-up C. weekly D. never

D. never

Which principle of exercise is concerned with maintaining a challenging workout?

D. overload

Which principle of exercise is concerned with maintaining a challenging workout? A. balance B. regularity C. progression D. overload

D. overload

All of the following are functions of the skeletal system EXCEPT:

D. producing ligaments and tendons

Weight training has the biggest effect on __________. A. cardiac muscles B. smooth muscles C. involuntary muscles D. skeletal muscles

D. skeletal muscles

An example of a skeletal muscle working occurs when a person __________.

D. stands up

A full stretching session should take between __________. A. five and ten minutes B. half an hour to an hour C. one and two hours D. ten and twenty minutes

D. ten and twenty minutes

The chest-and-arm stretch squeezes __________. A. the pectoral muscles together B. the biceps simultaneously C. all muscles in the torso D. the shoulder blades together

D. the shoulder blades together

Which of the following is NOT a function of the recommended dietary allowance (RDA)? A. to prevent nutrient deficiencies B. to reduce the risk of disease C. to meet nutritional needs D. to prevent nutrient overdoses

D. to prevent nutrient overdoses

Select the statement that accurately describes the muscular system.

D.The muscular system is composed of smooth, skeletal, and cardiac muscles.

Which of the following is NOT a reason why exercise routines should have clearly stated goals?

D: Goals allow individuals to track their progress against others.

What distinguishes high blood pressure from conditions such as arteriosclerosis and atherosclerosis?

D: High blood pressure has no symptoms.

In regard to exercise, which of the following statements about safety consideration is correct?

D: Remaining well-hydrated while exercising is best.

Which of the following physiological effects occurs as a result of increased exercise?

D: the volume of blood pumped by the heart increases

signs and symptoms

Different diseases manifest in different ways, so signs and symptoms can vary with the source of contamination. However the illness occurs, the microbe or toxin enters the body through the gastrointestinal tract, and as a result common symptoms include diarrhea, nausea, and abdominal pain. Additional symptoms may include vomiting, dehydration, lightheadedness, and rapid heartbeat. More severe complications can include a high fever, diarrhea that lasts more than three days, prolonged vomiting, bloody stools, and signs of shock.

Describe a potential risk that distinguishes hurdle stretches performed with the leg pointed back from hurdle stretches with the leg inside.

Doing a hurdle stretch with your leg pointed back can put stress on your back leg's knee joint, which can pop your knee out of place and put unwanted stress on the joint. Doing it with your leg inside gives you the exact same stretch, but doesn't harm your knee. *Responses will vary. A sample response follows:* Both types of hurdle stretches loosen up the hamstring in the same way. But the hurdle stretch with the leg pointed back puts sideways torque on the back knee and can result in injury. So while the potential benefit of the exercises are the same, one risks serious injury to the knee.

Compare and contrast drugs and supplements. Give two ways that they are similar and two ways that they are different.

Drugs are not allowed to be sold until they are approved by the FDA, while supplements go right to the market and deal with problems after they are sold. Drugs are put through a series of stringent tests before they are approved, while supplements are sold with no testing on effectiveness or safety. Both can be used to treat conditions. Both can be used to enhance workouts.

Plyometrics is an isometric exercise technique. Please select the best answer from the choices provided. True False

False

Plyometrics is an isometric exercise technique. True False

False

Explain why static flexibility tests are more common than dynamic flexibility tests.

Dynamic flexibility tests are hard to do because they measure the amount of stress on a muscle that is in motion, and it is difficult to assess this among many people and to get an accurate picture. Static flexibility tests are easy to compare and measure because they have concrete measurements and take out any discrepancies between athletes. *Responses will vary. A sample response follows:* Static flexibility tests are more common than dynamic tests because they are easier to replicate. It is difficult to standardize motion-based tests between different subjects, while static tests are simple and easy to standardize because the metrics are fixed and not open to interpretation.

Which of the following BEST defines dynamic stretching?

Dynamic stretching features slow, deliberate, controlled motions useful for activity preparation and reducing muscle tightness.

enrichment fortification

Enrichment involves adding nutrients to restore those that were lost during processing. For example, iron and certain B vitamins are added to white flour to replace the nutrients that are removed in the process of milling wheat. Fortification is slightly different than enrichment and involves adding new nutrients to enhance a food's nutritive value. For example, folic acid is typically added to cereals and grain products, while calcium is added to some orange juice.

What is the name of the organ that flaps from side to side decides whether to send food down the esophagus or oxygen into the lungs?

Epiglottis

A calorie is another term for carbohydrate.

A person's metabolism remains constant throughout life.

A signal from the nervous system that is sent from the brain to the hand would follow a different pathway than a signal sent from the hand to the brain.

Angioplasty is the most typical treatment for arteriosclerosis.

As people age, they become unable to control their cardiorespiratory fitness levels.

Epilepsy is considered a degenerative disorder that affects the peripheral nervous system

Flexibility is not important when performing daily tasks.

In weight training, "listen to your body" means to stop lifting if you feel bored or unmotivated

It is best to eat within an hour of exercising.

Joints all move in the same way.

Only special needs children should see the doctor before beginning an exercise program.

Processed, low-fat foods are typically low in calories.

Sugary sports drinks are the best for hydration.

The best way to prepare for a workout is to stretch key muscles first and follow the stretching with a jog to get the blood flowing to the muscles.

The hip flexor is predominantly a calf stretching exercise.

What are five possible reasons for taking supplements or drugs as part of a workout regiment?

Five possible reasons for taking supplements or drugs as part of a a workout regimen are to improve muscle growth, muscle recovery, workout intensity, muscle endurance, and weight control.

False

Flexibility is not important when performing daily tasks.

True

Flexibility is the capacity to move a joint through its full range of motion.

Flexibility training can enhance enjoyment of activities by making it easier to __________. A. understand activities B. maintain good posture C. tire the muscles D. perform activities

What is the FDA? and what does it do

Food and Drug Administration federal agency responsible for safe food supply of all foods sold across state lines other than meat poultry and eggs

Food-borne illness outbreaks are harder to control in our industrial food system or locally-focused food systems

Food-borne illness outbreaks are harder to control in our industrial food system Rather than locally-focused food systems, foods travel across and between nations. They are processed and distributed from centralized locations and a single misstep in the production process can result in contaminated food traveling great distances. Locally-focused food systems can still have problems but they are much easier to track, pinpoint, and treat

two types of food born illness

Foodborne illnesses are either infectious or toxic in nature. the difference depends on the agent that causes the condition.

Foods contaminated with yeast will have

Foods contaminated with yeast will be white, pink, or have a 'slime' present. Discard any foods with the odor of alcohol or the appearance of mold since the threads are difficult to see and remove.]

Certain enrichment and fortification processes have been instrumental in protecting public health.

For example, adding iodine to salt has virtually eliminated iodine deficiencies, which protects against thyroid problems. Adding folic acid to wheat helps increase intake for pregnant women, which decreases the risk of neural tube defects in their children. Also, vegans or other people who do not consume many dairy products are able to drink orange juice or soy milk that has been fortified with calcium to meet the daily recommendations.

ocassional outbreaks occur that put communities, states and provinces, or even entire nations at risk. examples

For example, in 1994, an outbreak of the infection salmonellosis occurred in the United States due to contaminated ice cream. An estimated 224,000 people became ill. In 1988, contaminated clams resulted in an outbreak of hepatitis A in China, which affected about 300,000 people.

List each FITT principle and describe what they represent.

Frequency: How often is the exercise completed? Intensity: How difficult is the exercise? Time: What is the duration of the exercise? Type: What kind of exercise is being completed, and how is it beneficial?

giardiasis

Giardia lamblia is another parasite that is found in contaminated drinking water. In addition, it lives in the intestinal tracts of animals, and can wash into surface water and reservoirs, similar to Cryptosporidium. Giardia causes giardiasis, with symptoms that include abdominal cramping and diarrhea within one to three days. Although most people recover within one to two weeks, the disease can lead to a chronic condition, especially in people with compromised immune systems.

Which of the following is NOT a reason why exercise routines should have clearly states goals?

Goals allow individuals to track their progress against others.

Food Safety and Hazard Analysis

Government regulatory agencies utilize HACCP programs to ensure food safety. HACCP, or hazard analysis and critical control points, is a system used to identify potential hazards and prevent foodborne illnesses. Some of the seven aspects of an HACCP program include identifying the points in a manufacturing process during which potential hazards could be introduced, establishing corrective actions, and maintaining record-keeping procedures. The USDA uses HACCP to regulate meat, while the FDA uses the seven-point system to monitor seafood and juice. In these industries, HACCP systems are used in all stages of production, processing, packaging, and distribution. Currently, the use of HACCP is voluntary for all other food products.

In your opinion, why are a person's hands a useful tool when estimating a serving size?

Hands are fantastic tools for estimating serving sizes since we always carry them around and they are scaled to the size of the person to which they are attached. They're a consistent unit of measurement and can be used anywhere.

What would be the most likely outcome if a young man were using anabolic steroids?

He could develop breasts and high blood pressure.

Explain why head circles and arm circles are considered dangerous exercises.

Head circles and arm circles are two ballistic stretches which use motion to push your joints past their natural range of motion. This can tear or damage ligaments, tendons, or joints. Head circles can also put stress on and damage your spinal column, and arm circles can pop your arm out of socket. *Responses will vary. A sample response follows:* Both head circles and arm circles involve stretching with motion. These stretching exercises risk serious injury to the muscles of the neck and shoulders if the motions are not trictly controlled. When the head goes back, it hyperextends the neck, which is dangerous; despite not involving bouncing, arm circles are a ballistic exercise and should not be performed.

The US Department of Agriculture

Headed by the Secretary of Agriculture, the USDA develops and executes federal policy on farming and food. This agency supports farmers and ranchers, protects natural resources, promotes trade, and seeks to end hunger in the United States and abroad. The USDA also assures food safety, and in particular oversees the regulation of meat, poultry, and processed egg products.

Name a disorder from the cardiovascular system?

Heart attack Stroke

Explain how calisthenics can include both isometric and isotonic exercises.

In calisthenics exercises one gains resistances by moving against gravity. Calisthenic can include isometric by body weight being the ultimate force and in turn, resistance. Isometric exercises are more about holding your body in a motionless way like yoga.

Explain how calisthenics can include both isometric and isotonic exercises.

In calisthenics, the resistance is provided by moving the body against the force of gravity. But while body weight is ultimately the force providing the resistance, calisthenics can include exercises with and without muscle movement. Push-ups and sit-ups are isotonic calisthenics that involve muscle movement, while isometric exercises such as yoga require great effort to hold the body motionless in different positions.

Explain why it is important for a well-designed weight-training program to develop all six areas of the body.

In order for one's body to develope muscles in an even way, it is important to work out lol the major muscle groups. Some weight training programs only work on major muscle groups and neglect others that are just as important. To achieve quality fitness, one must work out all muscles in the body.

Explain why it is important to assess flexibility both before starting AND during a workout regimen.

In order to accurately evaluate progress in a flexibility workout regimen, it is important to establish a baseline level of flexibility and then to track progress during the regimen from that starting point. A baseline establishes where an individual is before starting a program; without a baseline, it would be difficult to know how much progress has been made as a result of the workout regimen. Tracking progress during a regimen is important because that information establishes the effectiveness of the regimen.

Explain why it is important for a well-designed weight-training program to develop all six areas of the body.

In order to develop the muscles of the body evenly, it is important for all major muscle groups to be exercised. A weight-training program that only focuses on a select few areas of the body will neglect areas that are also important. To achieve optimal physical fitness, no single area of the body can be neglected for weight training.

Compare and contrast the nutritional needs of infants and adults.

Infants rely on breast milk or formula for their nutrients and require extra protein, energy, and fatty acids because their bodies are growing rapidly. Adults need to eat a balanced diet based on MyPlate. The total number of calories needed to maintain a healthy weight decreases with age; however, both groups still need a regular intake of vitamins and minerals.

Explain why isokinetic exercises cannot generally be performed by individuals at home.

Isokinetic exercises require exerting a constant force against an equal and constant opposing force. Maintaining this constant opposing force requires specialized, expensive equipment that most people cannot afford. As a result, these kinds of exercises cannot generally be performed at home.

Which of the following is the BEST reason to rest muscle groups between workouts?

It allows the muscles time to heal.

Why is high blood pressure known as "the silent killer"?

It generally shows no symptoms.

How does dynamic stretching help an individual prepare for an activity?

It is a form of stretching while moving, so it uses your momentum to increase the range of motion, which will help you in a physical activity because you will be moving. *Responses will vary. A sample response follows:* The controlled movement of limbs through a full range of motion reduces muscle tightness and increases the range of motion of those particular muscles. By going through dynamic stretching of muscles that are going to be used in an activity, the body is prepared for that specific activity. When muscles are loose and relaxed for an activity, it reduces the risk of injury, as well as muscle soreness and fatigue.

Buying Food

It is best to buy your food from reputable grocers with clean, sanitary facilities, that keep products at appropriate temperatures. Consumers should examine food carefully before they purchase it. It is important to look at food in glass jars, check the stems on fresh produce, and avoid bruised fruit. Do not buy canned goods with dents or bulges, which are at risk for contamination with Clostridium botulinum.

Explain why it is important to assess flexibility both before starting AND during a workout regimen.

It is important to assess it before and during to see how much you have improved. *Responses will vary. A sample response follows:* In order to accurately evaluate progress in a flexibility workout regimen, it is important to establish a baseline level of flexibility and then to track progress during the regimen from that starting point. A baseline establishes where an individual is before starting a program; without a baseline, it would be difficult to know how much progress has been made as a result of the workout regimen. Tracking progress during a regimen is important because that information establishes the effectiveness of the regimen.

Explain why it is important to stretch slowly and why bouncing during stretching is very dangerous.

It is important to stretch slowly so your tendons and ligaments can have time to adjust and relax into the stretch, which will prevent them from being torn. Bouncing can accidentally tear your tendons and ligaments if you overstretch them. *Responses will vary. A sample response follows:* Stretching a muscle slowly prevents it from overextending and being damaged. When stretches occur too quickly, such as with bouncing, the muscle can be seriously damaged during the uncontrolled motions.

False

Joints all move in the same way.

Maggie would build muscular strength because of the weight sets and repetitions she has chosen.

Mark has been participating in a vigorous exercise routine for the past three months. However, around the start of the third month, he noticed he stopped making gains in his strength and cardiovascular endurance. Recommend two suggestions to Mark that would allow him to continue to improve his strength.

Mark is not experiencing any gains in his strength and endurance because he's not applying the principles of fitness to his exercise routine. First, he needs to ensure he is overloading his muscles every session since his body has adapted to his current routine. Next, Mark needs to make sure his routine is progressing in duration, intensity, frequency, and type. Lastly, he needs to make sure he sets specific goals so he has a roadmap to follow.

Discuss two ways to determine your muscular strength. Explain their advantages.

Maxing out means to lift the heaviest weight possible for one repetition while maintaining proper form. The advantages of maxing out include it being easy and not requiring calculations or estimates. Determining one RM: One uses percentages of weights and reps to determine one RM, calculations or books, and online resources available. The advantages of this method include resources being available in books or online and having no worry of injury or miscalculation from selecting the wrong maximum weight on the trial.

Methyl mercury

Methyl mercury occurs naturally in the environment and is also produced by human activities. Fish can absorb it, and the predatory fish that consume smaller, contaminated fish can have very high levels. This highly toxic chemical can cause mercury poisoning, which leads to developmental problems in children, as well as autoimmune effects. A condition called Minamata disease was identified in 1956 in Japan. It was named for the town of Minamata, which was the site of an environmental disaster when methyl mercury was released into the surface water near a factory. Many residents experienced neurological issues, including numbness in hands and feet, muscle weakness, a narrowing of the field of vision, damage to hearing and speech, and ataxia, which is a lack of muscle coordination

two types of food born illness , the difference depends on the agent that causes the condition.

Microbes, such as bacteria, cause food infections, while toxins, such as the kind produced by molds, cause intoxications.

If you increased the amount of muscle mass in your body, what other changes would occur?

More muscle mass would speed up metabolism, reduce the amount of body fat, and help protect an individual from injury.

Describe the location and importance of cilia and mucus in the respiratory system.

Mucus and cilia help filter dust and dirt. Cilia are small, hair-like structures in the nasal passage and trachea. Mucus is also found in the nasal passage and the trachea.

Why do people who participate in marathons tend to have smaller muscles?

Muscle endurance is more important for them than muscle strength.

True

Muscle mass can affect a person's flexibility.

Poor flexibility may be caused by...

Muscle tightness.

Bad posture can result in...

Neck pain, back pain, muscle tightness.

Do you think it is possible to lose weight and stay physically fit without receiving proper nutrition? Justify your response. Read More >>

No, without a proper nutrition, your body won't receive the nutrients and vitamins that helps it stay fit and eventually lose weight. ... To lose weight in a healthy way, there must be a balance in your diet and physical activity.

Which of the following is the most common symptom of hypertension?

None of the above

Increasing cardiorespiratory fitness levels is difficult for experienced athletes because __________. A. they are not motivated to increase their levels of cardiorespiratory fitness B. they cannot commit the training time to increase their cardiorespiratory fitness C. they have already achieved high levels of cardiorespiratory fitness D. none of the above

Not A

Which process best describes respiration?

Obtaining oxygen and releasing carbon dioxide

Minerals are inorganic substances that the body cannot produce on its own.

Explain how each of the three principles of cardiovascular fitness can lead to injury if they are not adhered to properly.

Overload can lead to injury if a person ignores his or her body's warning signs and continues applying stress to overworked muscles. Progression can easily lead to injury if an exercise program scales too quickly in difficulty. Specificity can contribute to injury if a person doesn't adhere to reasonable and attainable goals and attempts to do too much, too soon.

Compare and contrast the differences in a person's cardiovascular fitness between an exercise program that utilizes the progression principle and one that does not.

People who utilizes the progression principle will ensure their exercise program increases in frequency, intensity, time, and type. The changes need to happen gradually in order to ensure they make gains in their fitness program. A person who doesn't utilize the progression principle can still gain health benefits from exercising, but will not continue to improve in cardiovascular fitness.

Step 3: Create a Meal Plan

Plan meals for one or more weeks at a time Use a meal planning calendar if desired Remember to incorporate Dietary Guidelines for Americans and MyPyramid Recommended servings

Explain how poor flexibility can make daily tasks more difficult...

Poor flexibility can make body movements, such as kneeling and bending over, far more difficult. This can make daily activities that use these movements more difficult. Accomplishing activists like cleaning the house can require bending over and kneeling, so when poor flexibility negatively impacts these activities, it makes larger tasks more difficult.

Poor flexibility can result in __________. A. poor mobility B. injuries C. pain D. all of the above

why pregnant woman and children and old people more at risk

Pregnancy itself causes a decline in immune system functioning so this group is at increased risk. Moreover, some pathogens like listeria, can actually cause miscarriages so mothers need to be especially careful. Young children do not have fully developed immune systems. Plus, they are small, so a little bit of contamination can cause even more damage compared to a larger adult. As we age, we our ability to produce stomach acid declines (we will learn more about the importance of stomach acid in future units) which is a first-line defense against food-borne illness. Elderly people have declining immune function overall and may be less able to tell if food is spoiled due to declines in sensory ability

What distinguishes the exercise principle of progression from that of overload?

Progression deals with increasing fitness goals rather than the physical challenge of a workout.

Compare and contrast the exercise principles of progression and overload.

Progression is gradually increasing the amount and type of stimulus applied to the muscle during each exercise. Overload is increasing the amount of activity such as the weight, duration, speed, and distance. *Responses will vary. A sample response follows:* Both progression and overload are concerned with slowly increasing the intensity and challenge of the exercises of a workout. Overload arises from the need to increase exercise intensity to maintain a challenging workout: as a body adapts to a given exercise level, the difficulty must be increased to keep challenging the body and making progress. Progression is closely related to overload and also requires that an exercise program gradually become more difficult. Progression, however, is focused on the increased goals of an exercise program rather than the adaptation of the human body.

Discuss four ways that you can keep your nervous system healthy.

Protect your nervous system from injury, keep your brain active, exercise, and maintain a healthy diet.

where can you get food born illnesses from

Raw foods, such as seafood, produce, and meats, can all be contaminated during harvest (or slaughter for meats), processing, packaging, or during distribution, though meat and poultry are the most common source of foodborne illness. In many developing nations, contaminated water is also a major source of foodborne illness.

Why Plan Meals?

Reduces Stress Saves time and money Helps better meet nutrient needs Helps better manage calorie intake

Storing Food

Refrigerate perishable foods quickly; they should not be left out for more than two hours. The refrigerator should be kept at 40°F (or 4°C) or colder, and checked periodically with a thermometer. Store eggs in a carton on a shelf in the refrigerator, and not on the refrigerator door where the temperature is warmest. Wrap meat packages tightly and store them at the bottom of the refrigerator, so juices won't leak out onto other foods.

how to kill rotozoa

Refrigeration will not kill parasites so foods needed to be cooked thoroughly and purchased only from reputable suppliers.]

Explain why regular exercise is the best way to prevent flexibility issues...

Regular exercise helps keep muscles healthy and in good shape. Muscle stiffness that reduces flexibility often results from the overuse of muscle, but inactivity also weakens muscles and can make them more susceptible to injury. Regular exercise keeps muscles strong and makes it less likely that simple activities will overwork or injure them.

Tips to Remember

Remember that meal planning does not have to be hard Planning meals ahead of time helps save time, money, reduces stress and helps meet your nutrient needs

Why should you allow a minimum of 24 hours of rest between intense stretching activities?

Responses will vary. A sample response follows: As with any exercise, stretching stresses the muscles of the body. In order to avoid muscle fatigue or injury, sufficient rest is needed between workouts. For moderate to intense stretching, 24 hours of rest is generally sufficient, but for more intense workouts, 48 hours of rest between workouts may be necessary.

Muscle mass can affect a person's flexibility.

Explain what is meant by balance stretching.

Responses will vary. A sample response follows: Balanced stretching refers to performing stretching exercises across the entire body. Stretching the entire body balances the fitness benefits across all muscle groups instead of limiting the benefits to a single or limited number of muscle groups.

Explain why head circles and arm circles are considered dangerous exercises.

Responses will vary. A sample response follows: Both head circles and arm circles involve stretching with motion. These stretching exercises risk serious injury to the muscles of the neck and shoulders if the motions are not trictly controlled. When the head goes back, it hyperextends the neck, which is dangerous; despite not involving bouncing, arm circles are a ballistic exercise and should not be performed.

What distinguishes hurdle stretches performed with the leg inside and the leg pointed back?

Responses will vary. A sample response follows: Both types of hurdle stretches loosen up the hamstring in the same way. But the hurdle stretch with the leg pointed back puts sideways torque on the back knee and can result in injury. So while the potential benefit of the exercises are the same, one risks serious injury to the knee.

Compare and contrast drugs and supplements. Give two ways that they are similar and two ways that they are different

Responses will vary. A sample response follows: Drugs are not allowed to be sold until they are approved by the FDA, while supplements go right to the market and deal with problems after they are sold. Drugs are put through a series of stringent tests before they are approved, while supplements are sold with no testing on effectiveness or safety. Both can be used to treat conditions. Both can be used to enhance workouts.

Discuss two ways to determine your muscular strength. Explain their advantages.

Responses will vary. A sample response follows: Maxing out means to lift the heaviest weight possible for one repetition while maintaining proper form. The advantages of maxing out include it being easy and not requiring calculations or estimates. Determining one RM: One uses percentages of weights and reps to determine one RM, calculations or books, and online resources available. The advantages of this method include resources being available in books or online and having no worry of injury or miscalculation from selecting the wrong maximum weight on the trial.

Explain why it is important to stretch slowly and why bouncing during stretching is very dangerous.

Responses will vary. A sample response follows: Stretching a muscle slowly prevents it from overextending and being damaged. When stretches occur too quickly, such as with bouncing, the muscle can be seriously damaged during the uncontrolled motions.

Compare and contrast the benefits and effects of running and walking.

Running and walking both do not require special equipment and can be done anywhere. They are both exercises that are easy to control one's own efforts. Running burns 600 calories per hour, while walking burns 300 calories per hour. Running has a higher impact on joints than walking does.

All of the following statements are true concerning skeletal muscles EXCEPT:

Skeletal muscles control involuntary body functions

All of the following statements are true concerning skeletal muscles EXCEPT:

Skeletal muscles control involuntary body functions.

many diff types of additives

Some additives enhance texture and consistency. For example, gums and pectins are used to improve consistency and texture. Emulsifiers improve stability, consistency, and homogeneity. Leavening agents are added to breads to cause them to rise. Anti-caking agents prevent products from absorbing moisture and lumping while humectants actually increase moisture in a product. Some additives improve nutrient content. Color and flavor enhancers improve the appeal of foods. Monosodium glutamate (MSG) is a common flavor enhancer

According to the article, what are some instances in which one should refrain from stretching? (Site 1)

Some instances in which you should not stretch are following muscle strains or ligament sprains, when joints or muscles are infected, inflamed or hurt, after a recent fracture, or when sharp pains are felt in the joints or muscles.

What are some things to consider when deciding to use free weights or machine weights? (Site 1)

Some safety things to consider when using free weights or machine weights is that machine weights are safer if used properly, but you can drop free weights and injure yourself. Free weights are less expensive, however, because they aren't large complex machines. With machine weights, you can only do very specific exercises, and with free weights, you can do a wide range of exercises, so in order to do more exercises with a machine weight, you have to buy multiple machines, which can get expensive and takes up a lot of space. Machine weights can also sometimes be adjustable in weight and resistance, whereas free weights are just plain weights.

What are some common issues for special needs individuals that may require special consideration while exercising or playing sports?

Special consideration may be required for those with chronic medical issues. Behavioral issues for those that do not respond to regular discipline can also require special consideration. Those with developmental or learning issues may also require consideration. Finally, mental issues like depression or anxiety are also included.

Compare and contrast static and dynamic flexibility...

Static flexibility is the ability to assume and maintain an extended position, such as gymnast who can perform the splits or a ballerina who can assume and hold a complicated ballet position. Dynamic flexibility involves the ability to move a joint through a full range of motion without much resistance and is influenced by strength, coordination, and static flexibility. Static flexibility is a contributing factor to dynamic flexibility.

Explain why static flexibility tests are more common than dynamic flexibility tests.

Static flexibility tests are more common than dynamic tests because they are easier to replicate. It is difficult to standardize motion-based tests between different subjects, while static tests are simple and easy to standardize because the metrics are fixed and not open to interpretation.

Compare and contrast static and dynamic flexibility.

Static is holding usually 30-60 seconds per stretch. Best way to increase your flexibility. Dynamic is movement based to loosen up joint.

Compare and contrast static and passive stretching.

Static stretching is the most common type of stretching in which you hold a stretch as far as you can stretch it. Passive stretching is when an external force is applied to the limb such as a parter, gravity, or a body weight. *Responses will vary. A sample response follows:* Both static and passive stretching are similar in that limbs are moved into and held in a stretch position. In static stretching, a person actively holds their own limbs in the position, while in passive stretching, a partner moves and holds limbs in the stretch position for the other person.

5 Easy Steps to Meal Planning

Step 1 - Create a Meal List Step 2 - Take Inventory Step 3 - Create a Meal Plan Step 4 - Make a Shopping List Step 5 - Shop Wisely

How can stiff and tight muscles result in back pain?

Stiff and tight muscles can constrict nerves in the back. When these nerves are constricted, it can result in sensations of pain throughout the back, especially the lower back.

How can stiff and tight muscles result in back pain?

Stiff and tight muscles can construct nerves in the back. When these nerves are constructed, it can result in sensations of pain throughout the back, especially the lower back.

Based on the information provided in this lesson, what steps can you take at fast food restaurants to minimize bad nutritional choices?

Strategies to help minimize bad nutritional choices include seeking out nutritional information, avoiding fried or sugary foods, limiting portion sizes, substituting unhealthy sides for fruits and vegetables, and drinking water instead of soda.

Explain why it is important to stretch slowly and why bouncing during stretching is very dangerous.

Stretching a muscle slowly prevents it from overextending and being damaged. When stretches occur too quickly, such as with bouncing, the muscle can be seriously damaged during the uncontrolled motions.

Consider the nutrition label that is found on food products. Do you believe it provides relevant information to a potential consumer? Why or why not?

Students are free to agree or disagree but must provide rational support for their answer. For instance, a student may observe that the listed serving sizes are misleading, since people may tend to consume all of a product that contains multiple servings. Other students may find that the layout flows in a logical manner and highlights the majority of essential nutrients.

A deficiency in zinc might result in stunted growth.

A myocardial infarction is a heart attack.

Anaerobic and aerobic exercises are important in developing cardiorespiratory fitness.

Anaerobic exercise does not require the body to use any extra oxygen.

Bones provide both structure and protection for the body.

Carbohydrates are nutrients that supply the main energy source for the body, in the form of sugars.

Excess nutrients can be just as detrimental to a person's health as nutrient deficiencies.

Fat in the body helps to protect vital organs.

Flexibility is the capacity to move a joint through its full range of motion.

Foods that have 35% of a daily intake of a nutrient are classified the same as those that have 20%.

Fresh fruit can be contaminated by the water used to wash it.

In activities involving special needs, rules do not have to be the same for everyone to be considered fair.

Toxoplasma gondii

The parasite Toxoplasma gondii causes the infection toxoplasmosis, which is [one of the] a leading causes of death attributed to foodborne illness in the United States. More than sixty million Americans carry Toxoplasma gondii, but very few have symptoms. Typically, the body's immune system keeps the parasite from causing disease. Sources include raw or undercooked meat and unwashed fruits and vegetables. Handling the feces of a cat with an acute infection can also lead to the disease.

How can the principle of overload be applied to a sport, such as tennis or basketball?

The principle of overload can be applied to tennis or basketball by performing particular movements more frequently than normal. This can include taking multiple jumpshots of a similar type, focusing on overhand swings, or ensuring that you sprint down the court instead of walk or jog.

Explain why not everyone can become a bodybuilder, even if they train hard enough.

The reason why not everyone can become a bodybuilder, even if they train hard enough is mainly due to genetic factors that are out of a person'a control. Other factors could be a persons health and fitness conditions or environment. This can hold a person back from getting enough mass muscle mass to be a body builder.

Explain the differences between serving sizes and portion sizes.

The serving size is a measured portion of food with calculated nutritional information. Serving sizes are found on the food labeling. Portion size is the food that's actually consumed during a snack or meal.

Which statement correctly describes the path that an electrical impulse would take after someone touched a hot pot?

The signal travels through the nerve of the hand to the spinal cord and then to the brain.

Which statement BEST describes the skeletal system?

The skeletal system is composed of a rigid structure of bones that support the body and make red and white blood cells.

Briefly describe the importance of the skeletal, muscular, and nervous systems.

The skeletal system supports and gives structure to the body. The muscular system allows for all voluntary and involuntary movement. The nervous system controls all actions and functions in the body.

Which of the following activities BEST describes proprioceptive neuromuscular facilitation?

The stretch involves using a partner to apply force against your contraction.

how deep do the threads of mold go food with mold might also have____ growing with it what conditions mold can thrive in what slows mold growth

The threads are very deep when a food shows heavy mold growth. Foods that contain mold may also have bacteria growing alongside it. [Molds can thrive in acidic foods such as jellies or cured meats. Even through refrigeration and freezing can slow their growth, it does not actually prevent it (as you probably already know having thrown out moldy food when cleaning out the icebox). Mold will grow on any food that is left out at room temperature long enough. Foods contaminated with yeast (another type of fungi) will smell or taste alcoholic.

Define the two types of carbohydrates important to proper nutrition and name two foods where they can be found for each.

The two types of carbohydrates are simple and complex. Simple carbs take less time for the body to absorb and can lead a person to become hungry again quickly. Examples of foods that contain simple carbs include candy, fruit, milk, and many processed foods. Complex carbs take much longer to be absorbed in the body and can satisfy a person's hunger for much longer. Examples of foods that contain complex carbs are wholegrain pasta, brown rice, and many vegetables.

Chemical agents and toxins in our foods also cause illness.

There are naturally-occurring toxins like poisonous mushrooms and some fish. Marine toxins are problematic because cooking won't destroy them.

Explain why living a healthy lifestyle is the most important step in preventing cardiovascular disease.

There is no single step for preventing cardiovascular disease; all aspects of a healthy lifestyle impact cardiovascular fitness. Eating a healthy diet can reduce your dietary cholesterol and help maintain a healthy body weight. Getting regular exercise can also help maintain a healthy body weight as well as strengthen the heart muscle. Avoiding smoking is another part of a healthy lifestyle that can significantly reduce the risk of developing cardiovascular disease.

Explain why isokinetic exercises cannot generally be performed by individuals at home.

These isokinetic exercises are performed by pushing force against another strong force. In order to maintain this constant force, special and expensive equipment is required. So all in all this exercises are more than likely not preformed at home.

how many food additives are there

These natural or synthetic substances are food additives and there are more than three hundred used during food processing today

costs of food born illness

This costs us $152 billion dollars per year and includes doctor and hospital visits; medications; lost wages and productivity; functional disabilities; and death

True

Tightness of the sciatic nerve can result in lower back pain.

Which of the following best describes the alveoli?

Tiny sacs where oxygen and carbon are exchanged

Briefly construct a 3-week workout routine that incorporates the fitness principle of overload.

Using the overload principle, you should plan on increasing a workout routine every day. The first routine will increase running pace over time. The second routine will increase the distance run every day. Week 1: run 1 mile with a pace of 10 minutes/miles Week 2: run 1.2 miles with a pace of 10 minutes/mile Week 3: run 1.5 miles with a pace of 9.5 minutes/mile or Week 1: lift 50lbs for 15 reps Week 2: lift 55lbs for 15 reps Week 3: lift 60 lbs for 18 reps

What steps should vegetarians take to ensure they get proper levels of protein?

Vegetarians should eat a variety of foods in order to get all nine amino acids. Examples include eating dairy products, nuts, rice, and assorted beans.

------ carry's blood to the heart

Veins

conditions for mold

Warm, humid, or damp conditions encourage mold to grow on food. Molds are microscopic fungi that live on animals and plants. They have stalks with spores that form at the ends. The spores give molds their color and can be transported by air, water, or insects. Spores also enable mold to reproduce

Preparing Food

Wash hands thoroughly with warm, soapy water for at least twenty seconds before preparing food and every time after handling raw foods. Washing hands is important for many reasons. One is to prevent cross-contamination between foods. Also, some pathogens can be passed from person to person, so hand washing can help to prevent this. Fresh fruits and vegetables should also be rinsed thoroughly under running water to clean off pesticide residue. This is particularly important for produce that contains a high level of residue, such as apples, pears, spinach, and potatoes. Washing also removes most dirt and bacteria from the surface of produce.

What is a squat?

Weight training exercise that focuses on thighs, hips, buttocks.

Which statement BEST describes how muscles respond to weight training?

Weight training overloads muscles, which causes the body to respond by making muscle fibers larger.

Which of the following activities would NOT help increase flexibility? A. tai chi B. sunbathing C. playing basketball D. tennis

Which of the following would you expect a woman to be able to do if she was known to have excellent static flexibility? A. hold a difficult ballet pose B. throw a ball quickly C. perform swift, complicated motions D. perform a perfect golf swing

Why is it a myth that aerobic exercise is the only way to burn fat?

While aerobic exercise is a good way to burn fat, weight training is also a great way to burn calories. Weight training has very high energy requirements, so even a moderate weight-training workout can burn a large number of calories.

Explain why not everyone can become a bodybuilder, even if they train hard enough.

While weight training will improve muscle strength and mass, the potential of a body to develop muscle is limited in part by genetic factors that are out of an individual's control. Other health and fitness conditions may also limit a person's ability to build sufficient muscle to qualify as a bodybuilder. As a result, not everyone can become a bodybuilder, even with sufficient training.

campylobacteriosis symptoms

Within two to five days after consumption, symptoms can begin and include diarrhea, stomach cramps, fever, and bloody stools. The duration of this disease is about seven to ten days. [However, severe infection can lead to sepsis (infection in the blood stream) and will require medical care].

Based on the stated expectations of the sit-and-reach test, which of the following is TRUE?

Women are generally more flexible than men.

If sufficient rest is taken between workout activities targeting specific muscle groups, how many sessions of the same activity can safely be performed in a one-week period at the MOST?

Why is the standing quadriceps stretch a better stretching exercise than the sitting quadriceps stretch?

Describe how to determine your maximum heart rate and why heart rate is important to monitor while exercising.

You can determine your maximum heart rate by subtracting your age from 220. It is important to stay within the range of 50% to 85% of your maximum heart rate while exercising in order to benefit most from your workout safely. Monitoring heart rate is important because working your heart at maximum capacity or too high actually limits the amount of oxygen your body can get. Your heart rate can be monitored by using a heart monitor or monitoring your pulse during exercise.

Meal List Tips

You can then group all meals by their main dish Label foods that you usually have enough for leftovers or that can be frozen Label meals that contain healthy options

Why should you allow a minimum of 24 hours of rest between intense stretching activities?

You need to allow a minimum of 24 hours of rest in order for your muscles and joints to recover and heal so they don't get overstretched or damaged. *Responses will vary. A sample response follows:* As with any exercise, stretching stresses the muscles of the body. In order to avoid muscle fatigue or injury, sufficient rest is needed between workouts. For moderate to intense stretching, 24 hours of rest is generally sufficient, but for more intense workouts, 48 hours of rest between workouts may be necessary.

some groups have a higher risk than others for developing severe complications to foodborne disease. Who is most at risk?

Young children, elderly people, and pregnant women all have a higher chance of becoming very sick after consuming contaminated food

In weight training, "listen to your body" means to stop lifting if you feel bored or unmotivated.

false

Trichinella

[Trichinella is a parasite found in raw or inadequately cooked pork and venison (from infected animals). The disease is called trichinosis and begins roughly one to two days after infection. Symptoms include nausea, diarrhea, vomiting, and abdominal pain. After a couple weeks, however, a person may also experience further symptoms such as headaches, fever, chills, cough, swelling around the eyes, joint pain, muscle pain, and itching. Severe infections can cause heart problems, breathing trouble, and even death. It is important to cook pork and venison to the appropriate temperature for the appropriate period of time to prevent this illness.

bacteria are

[and] are single-celled microorganisms that are too small to be seen with the human eye.

Out of the following pathogens, which is responsible for more foodborne illness outbreaks each year? a. Salmonella b. Camplyobacter c. Shigella d. Cryptosporidium

a correct Right! Good job! In 2012, there were 19,531 laboratory-confirmed cases of foodborne illness from biological sources. 7,800 of those infections where from Salmonella, 6,793 from Campylobacter, 2,138 from Shigella, and 1,234 from Cryptosporidium. Other infections included Shiga-toxin producing E coli (STEC) O157 and non-O157, Vibrio, Listeria, Yersinia, and Cyclospora. These are just the reported cases. A lot of food borne illness go unreported by people with relatively mild symptoms who thought they had a stomach virus when, in fact, they had a foodborne illness.

What is the best way to tell if meat is thoroughly cooked? a. use a meat thermometer b. check the color of the meat c. cook it to the time recommended in the recipe d. all of the above are equally useful

a correct Right! Good job! It is important to cook foods thoroughly. Color not reliable indicator of whether or not food is cooked. It is necessary to measure the internal cooking temperature with a thermometer.

a. A public health agency in the U.S. Department of Agriculture responsible for ensuring that the nation's commercial supply of meat, poultry, and egg products is safe, wholesome, and correctly labeled and packaged. b. An agency that leads federal efforts to gather data on foodborne illnesses, investigate foodborne illnesses and outbreaks, and monitor the effectiveness of prevention and control efforts in reducing foodborne illnesses. c. An agency charged with protecting consumers against impure, unsafe, and fraudulently labeled products. This agency regulates foods other than the meat, poultry, and egg products. 1. Food Safety and Inspection Service (FSIS) 2. Food and Drug Administration (FDA) 3. Centers for Disease Control and Prevention (CDC)

a c b

Which of the following is least likely to be a reason the elderly are at greater risk of contracting foodborne illnesses? a. They eat a greater variety of foods. b. They have age-related declines in immune functioning. c. They have less gastric acidity. d. They may be deficient in some micronutrients.

a correct Right! Good job! Older adults are at higher risk for food borne illnesses for multiple reasons. As people age, gastric acid production declines which increases risk of bacteria surviving the stomach to cause illness further down in the intestinal tract. Immune function also declines with age. Taste and smell also decline with age making elderly people less likely to sense if food has become spoiled. Elders are also at higher risk of malnutrition which also predisposes people to illness.

Once a toxin has been produced by

a bacteria or fungi, it will remain despite food preparation or preservation techniques. Toxin growth from bacteria depends on how much and what type of bacteria originally contaminated the food and then how long it was left out in the 'danger zone' to grow and produce that toxin.

When doing curls, John is careful to extend through the full range of motion and quickly lock his elbows to make sure that he does not drop the weight. This is an example of __________.

a bad technique because he quickly locks a joint

An individual having a history of migraine headaches would most likely be diagnosed with having __________.

a common disorder of the central nervous system

An individual having a history of migraine headaches would most likely be diagnosed with having _____________

a common disorder of the central nervous system

Numbness on one side of the body is most likely a symptom of __________.

a stroke

If you want to increase your muscular endurance, which workout would be BEST suited to help you reach your goals?

a workout that uses three sets of 15 repetitions and works each muscle group four times a week, treating every other day as a rest day

Select all of the following conditions at which bacteria grow best in our food: [mark all correct answers] a. About 4 hours of time to grow. b. Slightly acidic or neutral pH food c. Highly acidic or salty food. d. Temperature less than 40 degrees F.

ab correct Right! Good job! Bacteria double in number every 20 minutes and after about four hours, their numbers are high enough to sicken people who eat bacteria-contaminated food. In addition, some types of bacteria produce toxins that can accumulate over time and lead to illness. Bacteria need an energy source in which to thrive—our food. Most bacteria prefer foods that are slightly acidic or have a neutral pH and many (but not all!) require oxygen. They also need moisture to grow and thrive in temperatures between 41˚F (5˚C) and 135˚F (57˚C).9 Any temperature inside this range is considered part of the "danger zone." Though many bacteria are killed during the cooking process, foods still can contain a level high enough to render them unsafe if the following occurs: they don't reach the required internal cooking temperature and stay at that temperature for the length of time needed to kill the bacteria (which depends on the type, cut, and size of the food); they contain toxins produced by bacteria during the cooking process; or they become contaminated from another source after the cooking process (cross-contamination). Some bacteria can grow relatively well even under refrigeration.

campylobacteriosis. can be found in

consuming undercooked chicken, or food contaminated with the juices of raw chicken, is the most frequent source of this infection. other sources include raw [beef and pork] and unpasteurized milk. [Cambolybacter can thrive in reduce-oxygen envrionments but can be killed when oxygen is introduced, food is dried or frozen.

It is best to eat within an hour of exercising.

false

Which of the following practices could prevent chemical contamination of foods? [mark all correct answers] a. Storing cleaning supplies away from food. b. Properly labeling cleaning chemicals. c. Sterlizing produce in bleach water. d. Letting dishsoap dry on dishes.

ab correct Right! Good job! Whether in the home or professional kitchen, chemicals should be stored safely and be properly labeled so they're immediately identifiable as hazardous substances. They also should be kept away from food and cooking areas—and not stored with food. It's important to use only food-grade utensils and serving equipment because non-food-grade equipment may contain toxic metals that could dissolve in acidic foods and lead to heavy-metal poisoning.

Which of the following is a possible outcome of consuming contaminated food containing toxins produced by fungi? [mark all correct answers] a. allergic reactions b. nervous system damage c. kidney and liver damage d. coughing up worms

abc correct Right! Good job! Fungi such as mold and yeast can spoil foods and ultimately cause illness. Mold can produce toxins that lead to allergic reactions, central nervous system difficulties, and kidney and liver damage. Coughin up worms is an indication of a parasitical, not a toxic, infection.

If you had a 30-pound barbell at home and you wanted to compare your muscular endurance to your younger brother's, which method would be the BEST to use?

absolute method

To limit the growth of Clostridium perfringens... [mark all correct answers] a. ...minimize the amount of time food spends between 40-140 ˚F. b. ...only consume canned fruits and vegetables. c. ...refridgerate leftovers within at least six hours. d. ...make sure that stews reach an internal temperature of at least 145˚F.

ad correct Right! Good job! To prevent Clostridium perfringens gastroenteritis, minimize the amount of time food remains in the danger zone and make sure that stews and chilis reach an internal temperature of at least 145˚F during cooking. Refrigerate any leftovers as quickly as possible--within at least TWO hours.

Individuals should participate in __________ exercises to increase cardiovascular endurance.

aerobic

Which of the following can cause foodborne illness? [mark all correct answers] a. broken glass from a shattered light bulb accidently served in a salad b. wire bristles from a grill brush that have broken off during cleaning and now stick to grilled meat c. a beverage container that is made from pewter (contains lead) and is used to hold orange juice d. raw oysters harvested from contaminated waters are served at a restaurant

all correct Right! Good job! There are three main categories of hazards which can cause food borne illness. The first is biological hazards which consists of bacteria, viruses, prions, parasites, vermin, and fungi (and toxins produced by those). Chemical hazards include contamination of food from cleaning agents or metals that have leached into food while physical hazards would include things like broken glass or pieces of a grill brush winding up in food.

Variety is important for an exercise program because it __________.

alleviates boredom

Toxic mushrooms,

also known as toadstools, can cause severe vomiting and other symptoms. However, only a few varieties are fatal. Toxic mushrooms cannot be made safe by cooking, freezing, canning, or processing. The only way to avoid food intoxication is to refrain from eating them. Mushroom guides can help wild gatherers distinguish between the edible and toxic kinds.

to protect the public and their workers, many farmers now rely on

alternatives to synthetic pesticide use, including crop rotation, natural pesticides, and planting nonfood crops nearby to lure pests away. Some consumers choose to reduce their exposure to pesticides by purchasing organic produce. Organic foods are grown or produced without synthetic pesticides or fertilizer, and all growers and processors must be certified by the US Department of Agriculture (USDA). However, conventionally-grown produce should be fine for fruits and vegetables that appear on the low-residue list.

High levels of cholesterol can first lead directly to __________.

arteriosclerosis

What's the first step one should take when determining the amount of overload to include in an exercise program?

assessing your current level of fitness

What characterizes static stretching?

assuming and holding a stretch position

Communication between a spotter and lifter should take place __________.

at all times

to what temperature should poultry be cook internally

at least 180 degrees F

Which of the following would represent contamination that could potentially happen during the growing process of food? a. Someone uses the same cutting board for salad as was used for raw chicken. b. Salad greens are irrigated with water contaminated by food animal waste. c. The plant employee who packaged the salad greens was ill with diarrhea. d. A marinade used for pork was then used as a salad dressing without prior cooking.

b correct Right! Good job! According to the video, contamination from unclean irrigation water is from the "growing process" part of the food system.

How long can leftovers be left in the fridge? a. 1 day b. 4 days c. 2 weeks d. Until they smell funny

b correct Right! Good job! Leftovers should be tossed out after they've been in the fridge for 4 days.

Which of the following is the MOST common cause of foodborne illness in the United States? a. fungi b. viruses c. parasites d. vermin

b correct Right! Good job! Viruses (norovirus to be specific) are the leading cause of food borne illness (but bacterial infections account for a large portion of the cause. In fact, Salmonella infection is the one most likely to cause death.)

Epilepsy is considered a degenerative disorder that affects the peripheral nervous system.

false

Which of the following represents the BEST way to fight foodborne illness? a. Check food for microbial contamination using a magnifying glass. b. Cook food to its appropriate temperature and recommended time. c. Buy only sterilized, preserved, canned, and/or irradiated foods. d. Do not consume leftovers--discard any and all uneaten foods.

b correct Right! Good job! Bacteria cannot be observed with a magnifying glass. Even irradiated, processed, canned, and pasteurized foods can become cross contaminated with bacteria; time and temperature abused; or even contain physical or chemical contaminants. Leftovers, if properly stored and reheated can be consumed safely. Remember that food waste is a contributor to global food shortages so its important not to waste food!

what are the three keys to good nutrition

balance variety moderation

Why are vermin considered a cause of food borne illness? [mark all correct answers] a. They can directly infect a human host as a parasite. b. They carry pathogenic organisms into food service areas. c. They leave hair, urine, and droppings in food service areas. d. They track bacteria from one part of a kitchen to another.

bcd correct Right! Good job! Vermin such as cockroaches, flies, and other insects can create contamination by falling into food or leaving behind droppings, which can contain millions of pathogenic microorganisms. They also can track bacteria from one part of the kitchen, such as the garbage can, to another area, including where food is prepared. Rodents and other animals can leave hair, urine, and droppings that present a biological hazard. Rodents also can carry diseases not commonly associated with a foodborne illness, such as hantavirus. Regular pest-control service is crucial in preventing such infestations. Vermin are not parasites, however. We do not get mice infecting and living within our bodies. :)

At what temperatures should food be stored

below 40 degrees F and above 140 degrees F "keep hot foods hot and cold foods cold"

physical contamination can occur when

broken glass, hair, a bandaid, or even bristles from a grill brush get into food and cause injury and illness.]

Muscles make up more than _____ of a person's body mass. A. 10% B. 25% C. 40% D. 75%

Which statement BEST describes the skeletal system? A. The skeletal system is a system of cartilage that supports the body and makes red and white blood cells. B. The skeletal system is composed of bones, cartilage, tendons, and the muscles that connect them. C. The skeletal system is composed of a rigid structure of bones that support the body and make red and white blood cells. D. The skeletal system is composed of a rigid structure of bones that create strong, hard tissues called ligaments.

If a person is out grilling and uses the same plate to hold the chicken before it was cooked and after it was cooked, what would that be called? a. a perfectly fine thing to do b. time and temperature abuse c. cross-contamination d. the danger zone

c correct Right! Good job! Keep raw meat, poultry, fish separate from other foods during preparation, storage, and transport.

Why is listeriosis such a concern for pregnant women? a. The illness produced can cause maternal weight loss. b. Important nutrients can be excreted due to nausea and vomiting. c. It can cause miscarriage, stillbirth, and infection in the fetus. d. It is found in foods that are important for pregnant women to eat.

c correct Right! Good job! Listeria monocytogenes mostly affects pregnant women, newborns, older adults, and people with cancer and compromised immune systems. [In pregnant women, listeriosis can cause stillbirth, spontaneous abortion, infection in the fetus/newborn, and premature delivery

Who is at the LOWEST risk of developing a foodborne illness? a. a 22-year-old adult who is HIV+ b. a 75 year-old adult without chronic disease c. a 22 year-old female with no chronic diseases d. a school aged child with congenital renal failure

c correct Right! Good job! Those who are higher risk of food borne illnesses include older adults; young children; those with a comprised immune system such as pregnant women, HIV/AIDS, uncontrolled diabetes, and cancer; and those living in institutional settings.

What is the maximum amount of time you should let perishable food sit out at room temperature? a. 10 minutes b. 45 minutes c. 2 hours d. 6 hours

c correct Right! Good job! Bacterial populations double roughly every 20 minutes and by about four hours, they will have become large enough in numbers to cause illness or to produce the toxins that cause illness.

What happens to most microbes in the freezer? a. They die b. They grow slowly. c. They become dormant but do not die. d. They grow just as quickly as at room temperature.

c correct Right! Good job! Freezing food is not a way to kill off bacteria. Most bacteria will survive freezing temperatures and food that was contaminated prior to freezing will still cause illness if consumed.

what are the energy supplying nutrients

carbohydrates lipids proteins

these are organic nutrients

carbohydrates lipids proteins vitamins

these are macronutrients

carbohydrates lipids proteins water

what are the six basic nutrient classes

carbohydrates lipids (fats) proteins vitamins minerals water

Once a person has been diagnosed with diabetes, what is the single greatest health threat they will face?

cardiovascular disease

This hard but flexible structure is found in the nose and ears.

cartilage

Grains, seeds, nuts and root vegetables are examples of _________ carbohydrates and they take a __________ amount of time to break down, allowing one to feel full longer.

complex...longer

steroids and compromised immune systems

compromised immune systems due to HIV/AIDS, immunosuppressive medications (such as after an organ transplant), and long-term steroid use for asthma or arthritis. Exposure to contaminated food could also pose problems for diabetics, cancer patients, people who have liver disease, and people who have stomach problems as a result of low stomach acid or previous stomach surgery. People in all of these groups should handle food carefully, make sure that what they eat has been cooked thoroughly, and avoid taking any chances that could lead to exposure.

scombroid poisoning can occur if

contaminated fish such as tuna, bonito, mackerel, and mahi mahi that were time-and-temperature abused are consumed. Bacteria living in the fish produce the toxins. Sufferers will experience reddening of the face and neck; tingling of the throat and mouth; diarrhea; vomiting; sweating; and headache.

Foods that contain the highest levels of pesticide residue include

conventionally-grown peaches, apples, bell peppers, celery, nectarines, strawberries, cherries, pears, spinach, lettuce, and potatoes. Foods that contain the lowest levels of pesticide residue include avocadoes, pineapples, bananas, mangoes, asparagus, cabbage, and broccoli.

bacteria can multiply quickly when

cooked food is left out at room temperature for more than a few hours.

The failure to deliver blood to the heart due to a narrowing of arteries results in __________.

coronary heart disease

To prevent illness, poultry and eggs should be cooked until they maintain an internal temperature of ______for at least _______ seconds.

correct 165 correct 15 Right! Good job! To prevent illness from Salmonella, poultry and eggs should be cooked until they maintain an internal temperature of 165˚F for at least 15 seconds, and cross-contamination should be avoided by thoroughly washing raw foods and utensils, and keeping raw foods separate from cooked foods.

Which of the following is a parasite spread by contaminated water? a. Giardia duodenalis b. Hepatitis A c. E. coli O157:H7 d. Salmonella enteritidis

correct Right! Good job! Giardia duodenalis parasites contaminate fresh produce and are spread through contaminated water. The other answer options are pathogens that can contaminate water, but none of them are parasites.

What is the "Danger Zone?" a. A temperature range in which bacteria grow the fastest: 32 F to 72 F b. A temperature range in which bacteria grow the fastest: 40 F to 140 F c. The temperature range you need to cook meat to. Its "dangerous" to bacteria. d. The temperature range at which shellfish should be frozen: < 0 F. Its "dangerous" to toxin-producing bacteria.

correct Right! Good job! The "Danger Zone" refers to a temperature range in which bacteria grow the fastest which is 40 F to 140 F.

When a food has been_____ , nutrients have been added back in that were removed or destroyed during processed. When a food is_______ , new nutrients not naturally found in the food have been added to enhance the nutrient content of the food.

correct enriched correct fortified Right! Good job! Enrichment involves adding nutrients to restore those that were lost during processing. For example, iron and certain B vitamins are added to white flour to replace the nutrients that are removed in the process of milling wheat. Fortification is slightly different than enrichment and involves adding new nutrients to enhance a food's nutritive value.

What effect does increased blood flow have on the body when performing exercises?

delivers more oxygen to the body

Campylobacter jejuni causes the disease campylobacteriosis. It is the most commonly identified bacterial cause of

diarrhea worldwide.

In order to prevent injury during your weight-training session, it is necessary to __________.

do performance testing prior to setting up your workout routine, stretch before and after each workout, get the proper amount of rest and nutrition, and modify your workout as needed

Jamie and Scott did sit-ups, push-ups, and curl-ups, and then compared the information to find out who had better __________.

endurance, using the calisthenic method

Suzette has a history of seizures. The doctor has given her medication, which has allowed her to be seizure-free for many years. From which disorder does Suzette most likely suffer?

epilepsy

Which of the following would be the BEST activity to help you maintain a healthy skeletal system?

exercising often and eating a balanced diet

Bacteria populations take about 60 minutes to double in number. True False

f correct Right! Good job! Bacteria double in number every 20 minutes and after about four hours, their numbers are high enough to sicken people who eat bacteria-contaminated food.

Toxins produced by bacteria are destroyed after the bacteria are killed by cooking. True False

f correct Right! Good job! Bacteria in food items that are time and temperature abused (generally spending more than four hours in the danger zone) can produce toxins. In these instances, although the bacteria are killed, the toxin remains even after cooking, freezing, smoking, or curing.

Clostridium botulinum bacteria thrive in high oxygen environments. True False

f correct Right! Good job! Clostridium botulinum thrive in an environment without oxygen, producing a potentially deadly botulism. These bacteria inhabit improperly canned foods, dented or bulging cans, temperature-abused vegetables, and garlic-in-oil mixtures that don't contain preservatives to minimize bacterial growth.

It is possible to destroy toxins produced by bacteria in food by thoroughly cooking any potentially contaminated foods. True False

f correct Right! Good job! Once food has been contaminated with bacteria and they have had the time to grow, reproduce, and produce toxins, there is no cooking method that can get rid of those toxins.

Viruses are another type of pathogen that can lead to food infections, [and infections are most frequently caused by

failure to properly wash hands and cross-contamination.

Angioplasty is the most typical treatment for arteriosclerosis.

false

Cardiac muscles are considered smooth muscles.

false

The disease it causes, salmonellosis, typically brings about

fever, diarrhea, and abdominal cramps within twelve to seventy-two hours after eating. Usually, the illness lasts four to seven days, and most people recover without treatment. However, in individuals with weakened immune systems, Salmonella can invade the bloodstream and lead to life-threatening complications, such as a high fever and severe diarrhea.

Symptoms can occur a

few days after eating, and include watery and bloody diarrhea, severe stomach cramps, and dehydration. More severe complications may include colitis, neurological symptoms, stroke, and hemolytic uremic syndrome. In young children, an E. coli infection can cause kidney failure and death.

If we wanted to compare muscular endurance between a very large person and a very small person, what method would be the BEST method to use?

fixed percentage of RM method

Vermin include

flies, cockroaches, mice, rats and other animal life that can contaminate food through their feces (which contain millions of pathogenic organisms) or by falling into it themselves. Vermin can also be a source of cross-contamination by tracking pathogens from one area of a kitchen to another. Rodents can leave hair and urine along with their feces in food presenting another source of pathogen contamination. Rodents can cause non-foodborne related illnesses such as the hantavirus. Cleanliness and regular pest-control service is crucial in preventing such infestations.

rotozoa are microscopic organisms that may be spread in

food and water. Several of these creatures pose major problems to food production worldwide. [These are less common sources of foodborne illness, but can live in beef, poultry, and seafood along with the feces of humans and animals. Seafood grown in and/or produce washed in contaminated water can also be a source.

Most are food infections, which means they are caused from

food contaminated by microorganisms, such as bacteria, by microscopic animals called parasites, or by viruses. The infection then grows inside the body and becomes the source of symptoms.

nutrients are substances in foods that the body uses for what 3 things

for energy to build tissues to regulate various functions

An infected person may experience symptoms within

four to thirty-six hours after eating. Symptoms could include nerve dysfunction, such as double vision, inability to swallow, speech difficulty, and progressive paralysis of the respiratory system. Botulism can also be fatal.

Which of the following factors are incorporated into the FITT principle of weight training?

frequency of exercise, intensity, time allotted, and type of exercise

According to the principle of overload you should __________.

gradually increase the difficulty of a workout

food preservation includes the Food processing involves

handling or treating of food to prevent or slow down spoilage. transforming raw ingredients into packaged food, from fresh-baked goods to frozen dinners.

A rapid, irregular heartbeat is a symptom of __________.

heart failure

what kind of nutrient density for food that is high in nutrients and low in kilocalories

high nutrient density

As stated above, viruses require a

host in order to survive and reproduce. Many can lie dormant on surfaces until ingested and then begin to reproduce and cause illness. Once in a host (e.g. food), they can survive both refrigeration and freezing.]

factors that influence eating habits (complex combination of many things)

hunger level personal preferences cultural background emotions beliefs convenience habits socializing cost available choices ease of preparation desire to improve physical performance & appearance health & environmental concerns

The bacterium Clostridium botulinum causes botulism. found

improperly canned foods, lunch meats, and garlic

One of the most common causes of foodborne illness is Salmonella, which is found in the

intestines of birds, reptiles, and mammals. Salmonella can spread to humans via a variety of different animal-origin foods, including meats, poultry, eggs, dairy products, and seafood.

food borne illness

is caused from eating contaminated food Sometimes called "food poisoning,"

Hypertension is called "the silent killer" because __________.

it generally has no symptoms

Why is it a myth that aerobic exercise is the only way to burn fat?

it is a myth that aerobic exercise is the only way to burn fat because it is a good way to burn fats but weight training has benefits similar to aerobic training. Weight training is helpful for burning calories. This is because it requires a lot of energy from a person and needs a sufficient amount of calories to burn.

true or false: foodborne illness is that it is always triggered by the last meal that a person ate If you develop a foodborne illness, you should

it may take several days or more before the onset of symptoms. If you develop a foodborne illness, you should rest and drink plenty of fluids. Avoid antidiarrheal medications, because they could slow the elimination of the contaminant.

Marcel and Jose lifted 50 pounds as many times as they could. Marcel could lift the weight 25 times. Jose could lift the weight 30 times. Marcel and Jose can conclude that __________.

jose has better muscular endurance than Marcel

Which of the following is NOT an example of an anaerobic exercise?

jumping rope

Which of the following is NOT an example of an anaerobic exercise?

jumping rope

Martina wants to increase her strength in her lower and upper body to help her in her new waitressing job. Right now, Martina lifts weights once a week and includes exercises that work out all muscle groups. Which change in her workout would be BEST to help her meet her goals?

making sure there is variety, at least 48 hours of rest for specific muscle groups, and that each target group gets a workout three times a week

Foodborne illness symptoms can range from

mild stomach upset to severe symptoms, or even fatalities.

these are inorganic nutrients

minerals water

more than _______ # different foodborne diseases have been identified.

more than 250 different foodborne diseases have been identified.

In the United States, food safety is regulated and tracked by

multiple federal agencies. The Food Safety Initiative (FSI) coordinates research, surveillance, inspection, outbreak response, and educational activities of the governmental agencies that safeguard food. Food regulatory agencies work to protect the consumer and ensure the safety of our food.

A patient is diagnosed with a degenerative disease of the nervous system. Select the disorder that would match this diagnosis

multiple sclerosis

A patient is diagnosed with a degenerative disease of the nervous system. Select the disorder that would match this diagnosis.

multiple sclerosis

Your friend wants to lose weight around the belly. Your friend is planning to do crunches every day to lose the weight, but is not planning on doing any other exercises. Do you think this strategy will be effective? Why or why not? What can your friend do to increase the pace of weight loss? Explain your answer.

my friend's strategy will not be effective because he only plans to do crunches. It order to get optimal results, one must work out their entire core to lose weight in the belly area. One cannot simpl workout their stomach but their obliques, back, chest, and more. This is a better strategy because this will lose weight in all parts of the belly area and will tire someone out less quickly. This person will have more endurance to workout longer if they are not working out the same muscle over and over again.

In the right conditions, a few molds produce mycotoxins, which are

natural, poisonous substances that can make you sick if they are consumed. Mycotoxins are contained in and around mold threads, and in some cases, may have spread throughout the food. The Food and Agriculture Organization of the United Nations estimates that mycotoxins affect 25 percent of the world's food crops. They are found primarily in grains and nuts, but other sources include apples, celery, and other produce.

Which of the following is the most common symptom of hypertension?

none of the above

However, there are certain drawbacks. Food processing can reduce the

nutritional content of raw ingredients. For example, canning involves the use of heat, which destroys the vitamin C in canned fruit. Also, certain food additives that are included during processing, such as high fructose corn syrup, can affect the health of a consumer. However, the level of added sugar can make a major difference. Small amounts of added sugar and other sweeteners, about 6 to 9 teaspoons a day or less, are not considered harmful.

The onset of symptoms occurs

one to seven days after eating, and can include stomach cramps, diarrhea, fever, and vomiting. Another common symptom is blood, pus, or mucus in stool. Once a person has had shigellosis, the individual is not likely to get infected with that specific type again for at least several years.

Parasites are

organisms that take nourishment from hosts (example: tapeworm).

Did you know that most foodborne illness is caused by contamination that occurs in

our own, home kitchens? I]t is crucial to take measures to protect yourself from disease.

#1 most causes of food borne illness

pathogens (biological contamination). Most of us might think of bacteria when we think of the causes of food borne illness, but most outbreaks are actually caused by a virus.

Which of the following is NOT a lifestyle risk factor for cardiovascular disease?

physical activity

Contamination (chemical contamination) is sometimes due to Polychlorinated biphenyls (PCBs) may cause (ex)

pollution. cancer in humans, it now banned, but remains in the environment from previous use. PCBs and methylmercury can bioaccumulate in fish which is why pregnant women, lactating women, and children need to avoid certain types of fish. Pesticides added to foods also cause foodborne illness. Even cleaners and solvents used on food service equipment can transfer into food or beverages and cause illness.

All foods naturally contain small amounts of bacteria. However,

poor handling and preparation of food, along with improper cooking or storage can multiply bacteria and cause illness.

When spotting a bench press, the spotter stands with a straight back, hands under the arms of the lifter, and carefully watches the bar. This demonstrates __________.

poor technique because the spotter should have their hands underneath the bar

Which of the following methods is the most effective in determining muscular strength if you do not want to worry about selecting the wrong weight?

predicting 1 RM

food additives include

preservatives, nutrients, and flavor enhancers

Foods most likely to contain pathogens are

produce (due to the fact that it is often eaten without cooking but its getting better), poultry, pork, beef, and seafood.

All of the following are functions of the skeletal system EXCEPT:

producing ligaments and tendons

Prevention of E.coli illness includes

proper handwashing before and during meal preparation; proper handwashing before eating; thoroughly cooking foods; and avoiding raw milk].

[Clostridium perfringens, is a bacteria related to Clostridium botulinum. Both of these bacteria are found in carried in bacteria grows rapid when symptoms prevention

soil, form spores, and produce toxins. Clostridium perfringens is carried in human and animal intestines as well as foods grown in contaminated soil. These bacteria grow well and rapidly in the 'danger zone'. Symptoms of infection include diarrhea and abdominal pain. Minimizing the amount of time food is spent in the danger zone and ensuring that foods are cooked to the appropriate temperature is important to prevent this illness.]

An exercise program that lacks specific goals is failing what fitness principle?

specificity

Preservatives prevent

spoilage and increase shelf life, and in fact, most food additives are preservatives. Nitrates and sulfites are salts that are added to foods to prevent microbial growth and are used in cured meats to prevent the growth of Clostridium botulinum.

An example of a skeletal muscle working occurs when a person __________.

stands up

Which of the following is NOT an element of progression?

strength

Food processing has a number of important benefits,

such as creating products that have a much longer shelf life than raw foods. Also, food processing protects the health of the consumer and allows for easier shipment and the marketing of foods by corporations.

After listening to a long discussion on the skeletal system, you conclude that the skeletal system is important because it __________.

supports the body and makes red and white blood cells

pesticides

synthetic pesticides can leave behind residues, particularly on produce, that can be harmful to human health. In many cases, the amount of pesticide exposure is too small to pose a risk. However, harmful exposures can lead to certain health problems and complications, including cancer. Also, infants and young children are more susceptible to the hazards of pesticides than adults. In addition, using synthetic pesticides, herbicides, and fertilizers contributes to soil and water pollution and can be hazardous to farm workers.

Campylobacter bacteria thrive in reduced-oxygen environments. True False

t correct Right! Good job! Campylobacter are common in beef, pork, and poultry, and thrive in reduced-oxygen environments. They can be killed by introducing oxygen, drying, or freezing.

Avoiding raw (unpasteurized) milk is one way to prevent e.coli. True False

t correct Right! Good job! Proper hand washing, especially after using the restroom or coming in contact with farm animals or their feces; thoroughly cooking meats; avoiding raw milk; and preventing cross-contamination can help prevent sickness from e.coli.

Foodborne viruses are primarily are transmitted when people fail to properly wash their hands after using the bathroom. True False

t correct Right! Good job! Foodborne viruses, which primarily are transmitted when people fail to properly wash their hands after using the bathroom, cause diseases such as hepatitis A and norovirus gastroenteritis. Proper hand washing is the best way to prevent outbreaks of both hepatitis A and norovirus, and foodservice employees who are infected with either of these pathogens or who have symptoms of diarrhea shouldn't prepare foods. Also, shellfish should be purchased only from reputable suppliers who fish in uncontaminated waters.

Defrosting meat on the kitchen counter increases risk of food borne illness. True False

t correct Right! Good job! Keeping meat at room temperature (even if its frozen) promotes bacterial growth. As the meat defrosts, it will get into the "danger zone" allowing bacteria to grow.

listeriosis symptoms Listeria monocytogenes mostly affects [In pregnant women, listeriosis can cause

that can bring about fever, headache, nausea, and vomiting. [Since its symptoms often resemble the flu or a cold, people may not be aware they have a dangerous foodborne illness instead.] pregnant women, newborns, older adults, and people with cancer and compromised immune systems. stillbirth, spontaneous abortion, infection in the fetus/newborn, and premature delivery

Which of the following BEST describes cardiovascular fitness?

the ability of the body to do prolonged work

Which of the following BEST distinguishes static from passive stretching?

the need for a partner

what is nutrient density of a food?

the relationship between the amount of nutrient present in a food and the kilocalorie content of that food

Most bacteria grow undetected because

they do not change the color or texture of food or produce a bad odor. Freezing and refrigeration slow or stop the growth of bacteria, but does not destroy the bacteria completely. The microbes can reactivate when the food is taken out and thawed. [However, "[s]ome bacteria can grow relatively well [even] under refrigeration, such as Yersinia enterocolitica [and listeria], which often are found in contaminated dairy products,

though many bacteria are killed during the cooking process, foods still can contain a level high enough to render them unsafe if the following occurs:

they don't reach the required internal cooking temperature and stay at that temperature for the length of time needed to kill the bacteria (which depends on the type, cut, and size of the food); they contain toxins produced by bacteria during the cooking process; or they become contaminated from another source after the cooking process

[Prevention of salmonellosis includes

thoroughly cooking foods, preventing cross-contamination, and keeping raw foods separate from cooked foods.]

Why is it important to assess flexibility both before AND during a workout regimen?

to assess flexibility progress

What can be the cause of weakened muscle and kidney functioning?

too much potassium

Food processing includes the methods and techniques used to

transform raw ingredients into packaged food. Workers in this industry use harvested crops or slaughtered and butchered livestock to create products that are marketed to the public. There are different ways in which food can be processed, from a one-off product, such as a wedding cake, to a mass-produced product, such as a line of cupcakes packaged and sold in stores.

A lack of flexibility is a risk factor for athletic injuries.

true

A myocardial infarction is a heart attack.

true

All forms of aerobic activity can promote cardiorespiratory fitness.

true

Ballistic stretching is dangerous and should NOT be performed.

true

Overload is the act of exercising a muscle to fatigue.

true

Stress is a factor that contributes to heart disease risk.

true

Taking a group fitness class or cycling with others motivates many individuals to continue exercising.

true

The cardiovascular system, which transports blood through the body, is a one-way system.

true

The most important step for preventing cardiovascular disease is to live a healthy lifestyle.

true

The nervous system is responsible for your sense of smell.

true

The peripheral nervous system is responsible for both sending and receiving signals to and from the brain

true

The proper sequence of a weight-lifting workout includes a warm-up period, followed by stretching, weight lifting, and stretching again.

true

The proper way to increase progression in weight training is to gradually increase the amount and type of stimulus applied to the muscle.

true

Two hours of moderate exercise every week can reduce the risk of developing heart disease by 30%.

true

When planning a workout for muscular endurance, you'll need fewer workouts to reach your goal if you do compound exercises.

true

Without the skeletal system, the body could not carry oxygen in the blood.

true

Without the skeletal system, the body could not fight off infection.

true

the food infection shigellosis is caused by Shigella, of which there are several types. Sources include

undercooked liquid or moist food that has been handled by an infected person [and/or by flies that have first landed on infected feces].

If Cindy wanted to increase her endurance by taking supplements or drugs, she would be attempting to increase the __________.

uptake of oxygen by red blood cells

Some bacteria in our environments are beneficial, they make

vitamin K and biotin in intestines, are used to make yogurt and cheese, but others can cause food spoilage and illness.

these are micronutrients

vitamins minerals

what are the non-energy supplying nutrients

vitamins minerals water

food that has a high nutrient density is high in what else

vitamins, minerals, and/or fiber

food that has a low nutrient density is low in what else

vitamins, minerals, and/or fiber

chemicals in our food

we allow disinfectants and/or cleaning solutions into our food. It is important to properly label and store chemicals that are used in cleaning and disinfecting. These chemicals should not be stored near food (for example, if you keep them under your kitchen sink, you should not also have any food stored there as well). Chemicals need to be labeled so you do not accidently create toxins by, say, accidently mixing bleach and ammonia together. It is also important to purchase 'food-grade' utensils and containers. Non-food grade containers and utensils may contain lead, zinc, or copper that could dissolve and leach into foods causing heavy-metal poisoning

One parasite that causes foodborne illness is Anisakis, what is it what type of infection/symptons how to prevent

which are microscopic worms that invade the stomach or the intestines. Sources of this parasite include raw fish. This parasite can result in the Anisakis infection, with symptoms that begin within a day or less and include abdominal pain, which can be severe, tingling in the throat, and coughing up worms. [Cooking fish to the proper temperature and/or using sushi-grade fish that has been properly frozen will reduce the risk of anisakiasis].

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