Wellness Final Review

MHR=

207-(.7 x age)

Which food most likely contains trans fatty acids?

fried chicken

Which assessment gives a good measure of absolute strength but also requires a basic skill level and a considerable amount of time to administer?

1 RM

When strenth training for general fitness, the recommendation is _______ sets per exercise.

1-3

After exercise, the cool down phase should be at least ______ minutes.

10

What percentage of total calories should come from protien?

10-35

Adults should do ____________ minutes a week of moderate intensity aerobic physical activity.

150

Under no circumstances should a person go on a diet that calls for level of ____________ calories or less.

1500

Each pound of fat represents ____________________ calories.

3500

Essential fat constitutes about ___________ percent of the total weight in men and ___________ percent in women.

3; 12

The ASCM has defined vigorous exercise as exercise intensity greater than _________ percent of maximal capacity.

60

Which body composition assessment is most frequently used in research and by medical facilities?

DXA

Use of _________________ may lead to kidney failure, heart attack, a stroke, and seizures because of increases in blood pressure, heart rate, and body temperature.

MDMA

What do watching TV, day dreaming, worrying, and procrastination have in common?

They are time killers

Brenda's arm will be in a cast for 6 weeks. What will most likely happen to the muscles in her arm?

They will atrophy and decrease in strength strength

Cardiorespiratory endurance is determined by ______

VO2max

Strict vegans need a supplement of_______________.

Vitamin B12

The ________ stage of the transtheorectical model of change requires the most commitment of time and energy.

action

Mindfulness has been successfully used in helping people improve hypertension and insomnia, more effectively handle pain, manage anxiety and depression associated with illness and _________________________

adhere to medical treatment

Carolyn has maintained a healthy body weight by exercising regularly and eating right for more than five years. She is considered to be in the _________ stage of the transtheoretical model of change.

adoption

What is the ability to change body position and direction quickly and efficiently ?

agility

Trans-fat consumption has been associated with an increased risk of_______

all cause mortality

Regarding skinfold thickness measurements ______________

all measurements are taken on the right side of the body with the person standing

Anorexia nervosa is characterized by_____________________

an intense fear of gaining weight

Fad diets typically_____________________

are nutritionally unbalanced

Carrots, squash, pumpkin, sweet potatoes, broccoli and green leafy vegetables are a good source of which antioxidant?

beta carotene

Which vegetable is considered a cruciferous?

broccoli

A low carbohydrate intake most likely produces a loss of_________________.

calcium

Long term adherence to an LCHP diet can increase the risk of ______________________.

cancer and heart disease

What is the ability of the heart, lungs, and blood vessels to supply oxygen to the cells to meet the demands of prolonged physical activity?

cardiorespiratory endurance

Type A individuals who are chronically angry and hostile are most likely at a high risk for________________

cardiovascular disease

Which is the leading cause of death in the United States?

cardiovascular disease

Type B behavior is characteristic of ______________ individuals.

casual and relaxed

Which activity will likely promote cardiorespiratory endurance?

cross country skiing

Which recommendation will most likely enhance the quality of your sleep?

develop a bedtime ritual

When stress levels reach mental, emotional, and physiological limits, stress becomes __________

distress

Flexibility exercises have been prescribed successful to treat ____________

dysmonorrhea

The acronym FAST is commonly used to help recognize and enhance responsiveness for a stroke victim. What does the "F"stand for?

facial drooping

Which nutrient is the most concentrated energy source?

fats

Sports medicine specialists believe that many muscular / skeletal problems and injuries, especially in adults are related to a lack of ____________

flexibility

Which training mode requires that the individual balance the resistance through the entire lifting model?

free weights

Which carbohydrate is a monosaccharide?

fructose

The objective of meditation is to________________

gain control over one's attention by clearing the mind and blocking out the stressors

Muscular flexibility relates primarily to _________ and the index of physical activity.

genetic factors

Data shows that people who __________________ early in the day have lower BMI's.

get more light exposure

The more _________________ the body produces, the more you want to eat.

ghrelin

Much of the blood glucose from food comsumption goes to the muscles where it is stored as

glycogen

What is the body's storage form of glucose?

glycogen

The modified sit and reach test is used to assess_____________________ flexibility.

hamstring and low bac

Soluable fiber _____________________

has been shown to decrease blood cholestero

People with an internal locus of control__________

have a easier time adhering to a wellness program

One drawback to nuts is that they are ______________________

high in calories

People who get less sleep have _________________

higher blood levels of cortisol

Which part of the brain activates the sympathetic nervous system?

hypothalamus

The ________________ system patrols and guards the body against attackers.

immune

The best strategy to alleviate stress depends mostly on the ___________

individual

Strength training is critical to a weight loss program because____________________

it burns a significant number of calories

Obesity, in itself, has been linked to nine different cancers including

kidney

When a person is attempting to lose weight, a minimum of 50% of total daily calories should come be consumed during ______________________

lunch

Who has the greatest influence on a person's perception of what constitutes ideal body weight?

media

Which drug is a potent central nervous system stimulant that produces a general feeling of well being, decreases appetite, increases motor activity, and decreases fatigue and the need for sleep?

methamphetamine

Which terms refers to the form of exercise?

mode

Which muscular test is done by man only?

modified dip

The ability of a muscle to exert submaximal force repeatedly over time is known as_______

muscular endurance

Poor posture is a risk factor for musculoskeletal problems of the ___________.

neck, shoulders, and lower back

Energy expended doing everyday activities other than exercise is referred to as __________

non exercise activity thermogenesis

DNA and RNA are mostly found in the _________________ of each cell.

nucleus

If you engage in a diet and exercise program you should repeat body composition measurements about ____________ to monitor changes in lean and fat tissue.

once a month

Processed meats should be consumed sparingly and always with _________________ or other foods rich in ____________________ .

orange juice, vitamin C

Which idea states that the demands placed on a body system must be increased systematically and progressively over time to cause physiologic adaptation?

overload principle

Before you engage in an exercise program or participate in any exercise testing, you should fill out the ______________________

physical activity readiness questionnaire

Fruits and vegetables are the source of

phytonutrients

The ______________ triggers the release of catecholamines form the adrenal gland

pituitary

Which exercise is an example of a core training exercise?

prone plank

To minimize hunger pains while dieting, you should consume sufficient ____________ with each meal.

protein

Which food is considered a complete protein?

quinoa

If your goal is unreachable, despite your full commitment and best effort, you should___________

reassess the goal

When planning to lose weight, which strategy will most likely help?

reduce your standard dinner plate size

During the abdominal crunch test, you should ___________

regulate your cadence with a metronome set at 60 beats per minute

A stress electrocardiogram _______________________________ .

reveals the hearts tolerance to vigorous intensity activities

Which periodization model is used primarily by individuals seeking greater muscular endurance?

reverse periodization

Smoking, high blood pressure, consuming too much alcohol, and eating to many fatty and processed foods are examples of _____________

risk factors

Monitoring your body weight before breakfast every morning is an example of a ___________ that will help you reach your goal

specific action

Stability exercises are specifically designed to develop abdominal, hip, chest, and ________ muscles by addressing core stabilization while the exerciser maintains a balanced position over the ball.

spinal

Which contraindicated exercise strains the back?

straight leg sit-up

Polyphenols are cancer fighting antioxidants found in ____________________.

tea

Which term refers to tech-related stress?

techno stress

Which diet is an example of a LCHD diet?

the Zone

The leading cause of preventable deaths in the United States is _______.

tobacco abuse

Evidence indicates that people who skip breakfast are hungrier later in the day and end up consuming more ____________________ than those who eat breakfast.

total daily calories

Which food is a good source of omega 3 fatty acids ?

tuna

Goals that are _______ set you up for failure, discouragement, and loss of interest.

unattainable

Proteins are ________________________

used to build and repair tissues

During _________________ , morphine -like substances referred to as endorphines are thought to be released.

vigorous aerobic exercise lasting 30 minutes

Which stress management technique involves the creation of relaxing visual images and scenes in times of stress to elicit body and mind relaxation?

visual imagery

What terms refers to the constant and deliberate effort to stay healthy and achieve the highest potential for well being?

wellness

Which protein source has been shown to be the most effective type of protein for strength development and myofibrillar hypertrophy?

whey

More than half of all heart attack deaths occur ___________________.

within an hour of the onset of symptoms, before the person reaches the hospital.

Which food most likely contains probiotics?

yogurt

The activity you choose to improve your cardiorespiratory endurance should be based on

your personal preferences and limitations