Wellness Midterm

According to the Physical Activity Pyramid, adults should strength train _____ a week.

two to three days

In the Harvard alumni study, the death rate for low-fit women was ____ times that for high-fit women.

4.6

Unsaturated fats in the diet ____.

come mostly from plant sources

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

flexibility

Which characteristic is considered most essential to health-related physical fitness?

flexibility

Fiber consumption ____.

gives a feeling of fullness

The American College of Sports Medicine recommends at least 10 minutes of stretching ____.

immediately following the warm-up phase or after the cool-down phase

About 1 in _____ individuals with an eating disorder is male.

10

If you consume one 12-ounce can of regular (sugar) soda per day, the excess calories will amount to about ____ pounds per year.

15

Moderate physical activity has been defined as any activity that requires an energy expenditure of _____ calories per day.

150

The American College of Sports Medicine standards would particularly recommend a medical exam prior to vigorous exercise for which individual?

19-year-old Shawana, who has prediabetes, is sedentary, obese, and has a family history of cardiovascular disease

The American College of Sports Medicine and the American Heart Association recommend that adults aged 18 to 64 years should engage in ____ of moderate-intensity aerobic (cardio-respiratory) physical activity per week.

2.5 hours

The National Academy of Sciences states that ____ percent of total calories should come from carbohydrates in a well-balanced diet.

45 to 65

The body will expend about ____ calories for every liter of oxygen consumed.

5

The recommendation for increasing walking duration is ____.

5 minutes/session, each week

For cardiorespiratory endurance development, cycling pedal revolutions are optimally maintained in the range of ____ revolutions per minute.

60 to 100

An adult who takes _____ steps per day is classified as being somewhat active.

7,500 to 9,999

____ is an aerobic mode of exercise.

Cycling

_____ fat is the fat needed for normal physiological functions.

Essential

Bioelectrical impedance uses very low-dose beams of X-ray energy to measure total body fat mass and fat distribution pattern.

False

Carbohydrates, fats, proteins, and water are termed micronutrients.

False

Change is surprisingly easy for most people.

False

Which activity is most effective at promoting power?

Soccer

_____ is an aerobic/anaerobic training modality.

High-intensity interval training

A(n) ____ refers to represents the rate of energy expenditure while sitting quietly at rest.

MET

The ability of a muscle to exert maximum force against resistance is called ____.:

muscular strength

Mireya's test results showed that her cardiorespiratory endurance is less than adequate. What would be the best recommendation for her?

Mireya should start a medically-appropriate exercise program and try to make lifestyle modifications that will also increase her physical activity.

____ tend to be solids that typically do not melt at room temperature.

Saturated fats

A typical aerobic workout should include a 10-minute aerobic/stretching cool-down, when the heart rate is lowered gradually toward the resting level.

True

A waist circumference of more than 40 inches in men and 35 inches in women indicates a higher risk for cardiovascular disease, hypertension, and type 2 diabetes.

True

According to the U.S. Surgeon General, diseases of dietary excess and imbalance are among the leading causes of death in the United States.

True

Adults between 18 and 64 years of age should do 2 hours and 30 minutes a week of moderate-intensity aerobic physical activity.

True

Cross-training may combine aerobic and anaerobic activities such as moderate jogging, speed training, and strength training.

True

Dynamic training has two action phases: concentric and eccentric.

True

How quickly an individual progresses through an exercise program depends on the person's health status, exercise tolerance, and exercise program goals.

True

When performing dynamic exercises, a constant resistance is moved through a joint's full range of motion.

True

Usually, jogging shoes should be used until they ____.

accumulate 500 miles

What is most critical in the move from the precontemplation stage to the contemplation stage?

acknowledging the problem

Each year, the average American adult (starting at age 25) gains about 1 to 2 pounds of ____.

body weight

Many of the nutrients in nuts are ____.

cardioprotective

For young and middle-age adults, ____ is the single most important physical fitness component for enhancing and maintaining good health.

cardiorespiratory endurance

Which is the most important health-related component of physical fitness?

cardiorespiratory endurance

What is a good recommendation for the typical aerobic workout?

decreasing the intensity if the heart rate is too high

Controlled ballistic stretching ____.

is effective in developing flexibility

Based on total number of steps taken per day, the average American adult has a(n) ____ lifestyle.

low active

The ability of a muscle to exert submaximal force repeatedly over time is called ____.

muscular endurance

What term best describes bodily movement that uses skeletal muscles, requires energy, and produces progressive health benefits?

physical activity

In humans, _____ seem to have the ability to block the formation of cancerous tumors.

phytonutrients

The first three stages of change in the Prochaska/Norcross/DiClemente model of behavior change are ____.

precontemplation, contemplation, and preparation

Compared to other activities, the ____ associated with swimming is low.

risk of injury