BYU Fitness for living final
Our bodies need a balance of both intermittent and interval training. What is the difference between the two?
Intermittent training involves breaking up exercise time into smaller amounts throughout the day; interval training involves varying the intensity of exercise.
Functional fitness is proper muscular strength and endurance designed to
Perform daily activities
What kind of stretching usually involves a partner?
Proprioceptive Neuromuscular Facilitation (PNF)
Which of the following statements is true in relation to wellness?
Regardless of your inborn talents or abilities, you can achieve wellness if you desire it and are willing to work for it.
T/F What we eat and drink, how we feel, and other lifestyle choices can affect how our genetic material is expressed, creating a healthy or unhealthy life
True
True or false, feeling happy or confident may have a positive effect on your bodies immune system
True
Which of the following is NOT a type of stretching discussed in the text?
active stretching
Psychological flexibility involves a range of human abilities including
adapting to the demands of different situations
A benefit of flexibility training discussed in the text is
an increased body awareness.
Which energy system would be activated by 100-yard sprints?
anaerobic energy system
If you are performing an exercise which contracts your quadriceps to extend your leg, your hamstrings are acting as
antagonist
significant ways you can protect yourself from weather related risks while exercising
avoiding extreme conditions. wearing appropriate clothing for the weather. staying hydrated. using common sense.
Functional fitness can help you to avoid
back problems and pain. diabetes. heart problems. high blood pressure.
When trying to adopt new healthy behaviors, it is important to
be flexible. recognize that this involves your whole being. be patient. respect how complex a thorough change can be.
A joint should
be stretched to mild discomfort but not pain
Dynamic flexibility helps to maintain
better posture
Objectification of the body can lead to
body shame and revulsion
The leading cause of death in the United States is
cardiovascular disease
Determinism is a belief that
change is not possible
Basic wellness based on the wellness wheel includes
enjoying fulfilling work, creating a healthy environment, getting proper nutrition, healthy weight, meaningful life purpose, physically active life, serving others, intellectual curiosity, learning, and establishing meaningful relationships
Having a healthy understanding of self promotes body positivity, which leads to
healthier behaviors.
The cardiorespiratory system is made up of the
heart, lungs, and blood vesseles
being physically active
helps people be more positive and happy, create new brain cells to help with learning and memory, and helps overcome minor depression ,
Factors that contribute to healthy living include
high educational level. no alcohol consumption. avoidance of overweight. not using tobacco. having stable relationships
A waist circumference of 38 inches for a woman and 40 inches for a man is
high risk for woman, not man
Which of the following are possible side effects of taking creatine supplementation?
higher susceptibility to muscle injury upset stomach ability to train harder
Physical, social, mental, and emotional are aspects of
human beings
Testosterone has the greatest natural impact on building muscle
hypertrophy
What are the dangers of exercising in cold conditions?
hypothermia and frostbite
Which energy system would be activated by jumping onto your bed?
immediate energy system
Which of the following is the main factor contributing to lack of flexibility?
inactivity
Which of the following are the three leading causes of preventable premature death in North America?
inactivity, poor diet, and tobacco use.
Thinking we achieve or earn our worth often establishes a worldview of
inferiority and superiority.
The overload principle means that
it is good to stress the cardiorespiratory system
Millions of adults suffer from low back pain. Specific flexibility exercises
may correct and prevent back pain
What has the Surgeon General declared as fundamental to overall health?
mental health
Body tissue that can produce force is called
muscle
Muscular fitness helps you maintain weight because
muscle mass burns more calories than fatty tissue, even when the body is at rest
. Key elements of functional fitness include _______.
muscle strength and endurance flexibility of muscles and joints cardiorespiratory endurance
What happens to one's muscles without regular stimulation?
muscles become inactive and the neuromuscular pathway forgets how to stimulate muscles
Tight muscles increase the risk of
musculoskeletal injury
Achievement self-esteem is based on the belief that you
must do something to be of value.
It is possible to avoid back pain by
not smoking. wearing comfortable shoes. not twisting when lifting something heavy. not slouching when standing or sitting.
The number of calories listed on the nutrition facts of a food product pertains to
one serving
In order to set SMARTER goals what should your goals be? Select all that apply.
Ethical ✓ Measurable, Attainable
T/F Body dissatisfaction can be found in children as young as six years old, but only when they belong to a weight range other than that which is normal to their age group.
F
T/F You cannot change from having achievement self-esteem to having self-acceptance self-esteem.
F
T/F BMI gives you all the information you need to determine whether or not you weigh a healthy amount.
F
T/F Long-term goals are rarely met. Therefore there is no need to set them.
F
T/F Everyone's worth is different, but you should embrace yours anyway because it is unique to you.
False
T/F The majority of the chronic diseases that are today's biggest health challenges are most likely due to genetics.
False
The relationship between flexibility and muscle strength means that
Flexibility is most effective when muscles are strong
What three physical skills, when combined, allow a person to move, run, jump, etc.?
Flexibility, strength, and cardiorespiratory fitness
Cardiorespiratory fitness contributes to
overall well-being.
Eating good food is important for
people of all ages. better brain function. improved mood. good health.
Difficulty with balance is often a sign of
poor alignment and posture.
Good posture is
proper alignment of the musculoskeletal system.
Being unable or unwilling to change behaviors in order to live pain free is an example of
psychological inflexibility.
A result of practicing psychological flexibility is
reducing anxiety symptoms. reducing depressive symptoms. a greater satisfaction with life.
Muscle strength and endurance are capable of
reducing back pain. helping a person avoid osteoporosis. improving balance.
What does leptin do?
sends the full signal to the brain
Boys are only naturally stronger than girls because of
size of muscle fibers
A focus on functional fitness helps you focus on your _______ health. Select all that apply.
social ✓ mental emotional spiritual physical
Obesity can affect non-physical dimensions of your life. Ways this might occur include
social discrimination, loss of medical insurance coverage, and stress.
Which of these describes a mesomorph?
square and muscular
Many American diets are too high in
sugar, cholesterol, fat, sodium
Functional fitness improves real-life movements by
teaching muscles to work together.
What is neurogenesis?
the formation of new neurons
Resting metabolic rate is defined as
the minimum amount of energy your body needs to continue functioning at rest
Because our bodies produce heat when we exercise,
we need to keep our bodies hydrated
your quality of life is up to
you
You should consult your physician before taking the PAR-Q if
you are over 40 and sedentary
You have achievement self-esteem if
you like yourself only if you do better than others. other people can make you not like yourself. your body weight affects how you feel about yourself. you think some people are less important than you are.
Harmony of being is dependent on
your attitude and choices
All of the following are major considerations when individualizing your own strength-training program
your current level of functioning. the goals you want to accomplish through the program. how much resistance exercise experience you have.
A pedometer reading of 10,000-14,000 steps a day is considered
active
Self-acceptance self-esteem is
embracing your inherent value.
Maintaining a healthy weight tends to be much easier when you
have a genuine respect for your body
A healthy approach to improving cardiorespiratory wellness includes
Awareness of the effects of hot and humid conditions
Wellness includes
(Feelings of peace and harmony of being, Desire and capacity to thrive, Optimal energy, Health, fitness, and overall well being) ---> All of the above
Functional fitness exercises
- include the use of free weights- require some degree of body balance
A healthy level of muscular strength and endurance can improve
- mental functioning - confidence - self-respect
Overweight and obesity levels for school-age American children are reaching epidemic proportions. The approximate number of children who are overweight or obese has reached
1 in 3
When reading and understanding food labels, it is a good idea to look at
1st facts and ingredients listed, serving size, servings per container
The nutrition label of your granola bar states that there are 200 calories per serving, 50 of which come from fat. What percentage of the calories in this food come from fat?
25%
For people of the same height, when body frame size is also considered to determine one's ideal normal weight, the range in weight could be as much as
60 pounds
Stressors release hormones that slow down digestion, resulting in
Food stagnating and sending toxins into the bloodstream
What are some health-related benefits that come from regularly stretching?
Freedom of movement, higher quality of life, and reductions in stress.
The Exercise Prescription Model (EPM) is a guideline for
Frequency, intensity, time, and type of cardiorespiratory exercise
How can you minimize risk in exercise participation?
Get a pre-participation screening.
How is your brain affected by soft drinks and other foods with simple sugars or artificial sweeteners?
Ghrelin continues to be produced, despite the high level of calories being consumed, which causes people to consume more calories than needed.
If your family has a history of chronic disease, you can often avoid it by
Having a healthy lifestyle
Ryan worries that he is too skinny, not like the other muscular guys who seem to attract other people to them. Ryan feels he needs to change his body to be accepted. Which of these best explains Ryan's predicament?
He is objectifying his own body, which may lead to body shame and unhealthy behaviors.
Which of these are correlated with obesity?
Heart disease ✓ Cancer ✓ Type 2 diabetes
Health benefits of being flexible include
Improved posture and reduced risk of injury
Which of the following are safety guidelines when participating in a strength-training program? Select all that apply.
Inspect equipment before use and ensure you know to properly handle it. Never train alone.
How does dieting by strict calorie restriction actually contribute to weight gain?
It causes the body to respond by slowing metabolism and burning muscle mass for energy.
In what ways is the LPAM different from the EPM?
LPAM is focused on producing health benefits; EPM is focused on producing skill and performance benefits.
Environmental concerns related to wellness
Limited access to clean water, Disease related to secondhand smoke, Lack of parks and recreational facilities
What is dynamic stretching?
Slower and more controlled limb movements through a full range of motion
What is the ACSM's recommended overload?
Stretching to the point of mild discomfort
T/F It is okay to start off your resistance-training program using weight machines instead of free weights.
T
T/F Maintaining the achievement/conditional self-esteem perspective throughout life can hurt your relationships and cause serious stress-related health problems.
T
T/F People who are cheerful, are energetic, and display positive moods are more apt to be physically healthy.
T
T/F The PAR-Q requires your gender to estimate your VO2 max.
T
T/F Your emotions, relationships, and confidence are affected by functional fitness.
T
What does it mean if you fail one of the four self-assessment tests?
The failed test is an area that needs work
What is the problem with "quick fixes" for bodily dysfunction?
The symptoms are being addressed but not the underlying cause.
Why might individuals who use machines at the gym to strengthen muscles injure themselves when lifting a heavy box?
Their range of motion was constricted, isolating one group of muscles at a time.
Ballistic stretching is not generally recommended because
There is too great a chance for injury
Proteins, fats, carbohydrates, and water are classified as macronutrients because
They are needed by the body in large amounts
Animal proteins are considered high-quality proteins because
They provide essential amino acids
What did Blair discover in 1989?
Those who exercise have fewer chances of premature death, even if they have the genetic tendency for chronic diseases.
What is the suggested minimum frequency of training?
Three times per week; five to seven days is recommended
Which of the following are NOT helpful tips for safe lifting? Select all that apply.
Use a spotter only when using machine weights. ✓ Exercise your small muscles before your large ones. ✓ Hold your breath during contraction when lifting a heavier weight. Start fast within your program to see quick improvements.
Which statement is true regarding action and self-esteem?
We must acknowledge and embrace our inborn worth
Functional fitness uses free weights so that while you are moving weights
You can strive to balance yourself
. What could happen if you don't establish a foundation of functional fitness before pursuing other forms of fitness?
You could experience injury and chronic musculoskeletal problems.
Why shouldn't you use a one-size-fits-all cardiorespiratory training program?
You should tailor your program to work with your body.
The idea that if you fail at a certain task, you are a failure, is representative of
a fixed mindset and achievement self-esteem.
The mindset most conducive to healthy living is
a growth mindset.
Shooting or sharp pain while exercising is
a problem. You should not be in pain.
Functional fitness also develops your _______.
ability to learn, think, and communicate thoughts.
A basic guideline for breathing properly while lifting includes
breathing in during the eccentric phase and breathing out during the concentric phase.
Protein mainly functions to ____________, but it can also serve as ____________.
build tissue, energy source
You can estimate your current cardiorespiratory fitness level
by measuring how quickly you can walk/jog/run a given distance
How do we measure the energy content in food?
calories
Having a negative attitude toward your body shape and size
can be just as harmful to your health as a problem with the body itself.
Three types of muscle tissue in the body include
cardiac, smooth, skeletal
. VO2 max is a good predictor of
cardiorespiratory fitness
If you have any previous or current injuries, before beginning an exercise program you should
consult with a medical professional
Muscular endurance is the ability of a muscle or muscle group to
contract repeatedly over time
While exercising, the body is typically divided into six regions in order to effectively categorize muscle groups and their exercises. The six regions are
core ✓ shoulders ✓ arms ✓ chest ✓ legs back
Functional fitness helps correct dysfunction by
creating a solid foundation
Functional fitness can help you avoid
depressive symptoms.
Two types of flexibility are
dynamic and psychological flexibility
What kind of stretching is most appropriate for the warmup and cooldown of a workout?
dynamic stretching
When a muscle lengthens during a contraction against resistance, it is called
eccentric contraction
The more fit you are, the more
efficiently you burn fat reserves
3 key factors of wellness
environment, genetics, and lifestyle
Nutrients that the body is unable to produce on its own are called
essential
The principle of progression applied to flexibility means that
everyone should ease into flexibility exercises and do some every day
Intrinsic motivation is most effective when changing behavior because
extrinsic motivation rarely results in lasting change
Which of these nutrients cannot be digested?
fiber
The ability to move a joint through its full range of motion is called
flexibility
. What is the best way to give your body energy?
functional fitness
Living free from pain is a key contribution of
functional fitness.
When you are ready to eat, your motivation should be
getting nutrients into your body
Glucose which is not used immediately for energy is stored as ___________; if this storage becomes full, the glucose is converted into ___________.
glycogen, fat
Good posture contributes to
good functioning of many systems of the body. good relationships. a better supply of oxygen to the lungs. communicating confidence.
What is the Principle of Progression?
gradual increase of the demands placed on the body to get increased results
When you try to obtain worth by comparing yourself to others
it is very difficult to approach behavioral change in a healthy manner.
Blood doping is different than creatine and steroid use because
it typically yields the greatest results in endurance athletes
A fairly sedentary lifestyle can cause your body to
lack correct movement patterns as your body compensates for weakness.
Appetite and satiety tend to be self-regulating, but this self-regulating system can be disrupted by
lack of sleep
Obese people have high levels of the hormone ____________. This is because _________________________________.
leptin; the body has become resistant to this hormone
The amount of exercise needed to maintain muscular fitness gain is
less than the amount required to get the gain
Which of the following are considered tissues and structures involved in joint mobility? Select all that apply.
ligaments ✓ skin joint capsules ✓ muscles ✓ fascia ✓ bones
All of the following are reasons to never use anabolic steroids
they can cause damage to the liver and possibly cancer. they can cause damage to the heart and blood vessels. they are banned from sports, so there can be serious consequences as an athlete if you are found using them.
Wise goal setting includes
thinking big
Nutrients are substances that contribute to growth and are necessary to
to maintain life
The main purpose of the cooldown period is
to reduce heart rate and lower body temperature.
The Principle of Reversibility means
use it or lose it
All of the following are nutrients consumers are advised to get adequate amounts of
vitamin C. vitamin A. iron. calcium. dietary fiber.
Skeletal muscle differs from cardiac and smooth muscle because it is
voluntary
The nutrient most needed for survival is
water
