e
How is training for sarcoplasmic hypertrophy conducted?
With lower resistances and a larger number of repetitions (8 to 15)
How are proteins used in the body?
to build and repair tissiues
A constant negative caloric balance leads to a decrease in lean body mass.
true
Almost 80% of deaths from cardiovascular disease and cancer could be prevented adhering to a healthy lifestyle.
true
Consciousness-raising is part of behavior modification where an individual obtas information about the problem in order to make a better decision about the problem behavior.
true
Core training emphasizes strength-conditioning exercises of all the muscles around the abdomen, pelvis, lower back, and hips.
true
Dynamic stretches are preferable to static stretches before athletic competitions because dynamic stretching does not seem to have a negative effect on an individual's strength and power
true
Essential fat is defined as body fat needed for normal physiological functions.
true
Good muscular fitness is a very important component of physical fitness in the older-adult population.
true
Health-related fitness has four components: cardiorespiratory endurance, muscular fitness, muscular flexibility, and body composition
true
If a person is trying to improve a specific movement or skill through strength gains, the selected strength-training exercises must resemble the actual movement or skill as closely as possible.
true
Increasing fiber intake by 30 gramis per day leads to a significant reduction in heart attacks, cancer of the colon, breast cancer, diabetes, and diverticulitis
true
It is possible to change a habit by deliberate choice.
true
Lean body mass (LBM) equals body weight (BW) minus fat weight (FW).
true
One gram of carbohydrate provides the human body with four calories.
true
Only a well-conceived action plan will help you attain goals.
true
Performance-related fitness has six components: agility, balance, coordination, power, reaction time, and speed.
true
Physical guidelines for children recommend they participate in moderate to vigorous exercise at least 60 minutes (1 hour) per day.
true
Physically fit individuals have quality lives of longer duration associated with a positive outlook on life.
true
Phytonutrients found in fruits and vegetables have the ability to block the formation of cancerous tumors
true
Plateaus in fitness progress can set in after 6-8 weeks of the same workout movements.
true
Poor posture and excessive body weight are among the leading causes of low back pain.
true
Studies suggest that vitamin D may help deter diabetes and fight depression.
true
Technology has led to an extreme decline in the physical activities of daily life, resulting in an increase of chronic diseases.
true
The American Heart Association recommends consuming fish twice a week
true
What are the Dietary Reference Intakes (DRI) used for?
) They establish the lowest levels of nutrient intake safe for most healthy people.
What is the test most often used to assess cardiorespiratory endurance?
1.5-mile run test
After exercising, the cool-down phase should be at least how long?
10 minuets
According to the U.S. Department of Health and Human Services, what is the minimal recommended amount of physical activity an adult between the ages of 18 and 64 should engage in per week?
150 minutes of moderate-intensity aerobic physical activity
Which BMI range corresponds to a very low risk for disease and an acceptable percentage of body fat?
22.0 to 21.99
According to the U.S. Department of Health and Human Service's Physical Activity Guidelines for Children and Adolescents, muscular and bone strengthening exercises should be performed at least how often per week?
3 days
According to the Centers for Disease Control and Prevention (CDC), what percentage of adults in the United States meet the federal guidelines for aerobic physical activity?
46.1
The human body burns about how many calories for each liter of oxygen consumed?
5 calories
When engaging in the same workout over time, your body becomes efficient at the repeated movement. As a result, a plateau in your fitness progress can happen in as few as how many weeks?
6-8 weeks
What amount of a diet's total calories should come from protein?
A) 10-35%
Why is yogurt considered a "super food"?
A) It contains probiotics.
In the context of fitness as preventive medicine, the main emphasis of a fitness program should be on what components?
All health-related components
To achieve the best results while circuit training, a person should follow which of the following principles?
All major muscle groups of the body should be used in each circuit
Which of the following is a benefit of yoga?
B) Helps align the musculoskeletal system
Strict vegans need a supplement of which vitamin?
B12
Why is it harder to raise the heart rate to the proper training intensity with cycling?
Because it is a non-weight-bearing activity
What is the name for the process used to permanently change negative behaviors in favor of positive behaviors that will lead to better health, well-being and a productive life?
Behavior modification
Which body composition assessment method is the simplest method to use but the most inaccurate?
Bioelectrical impedance
How does HIIT allow participants to perform greater training volume at higher exercise intensity?
C) By breaking un a workout into smaller seements
What is defined as 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
What is the most effective type of training for achieving myofibrillar hypertrophy. which creates greater muscle strength?
D) Heavy resistance and fewer repetitions (1 to 6)
Which term refers to the greatest public health threat of physical inactivity in the United States?
D) Sedentary Death Syndrome
Studies show when making a behavior change, willpower reserve can be increased through which of the following? A)Balanced nutrition B) A good night's sleep C) Quality time spent with important people in your life D) Exercise E) All of these
E) All of these
Which of the following is not a health benefit of a cardiorespiratory endurance exercise program? A) Reduced body inflammation B) Improved blood pressure C) Lower resting heart rate D) Improved blood lipids E) All of these are benefits
E) All of these are benefits
This type of training is frequently used in the HITT system and CrossFit training, and requires forceful jumps or springing off the ground immediately after landing from a previous jump.
Functional fitness
What are SMART goals?
Goals that are specific, measurable, acceptable, realistic, and time specific
Which principle expresses the idea that the demands placed on a body system must be increased systematically and progressively over time to cause physiological adaptation?
Overload principle
Which of the following is not a part of five general categories of behaviors in the process of willful change?
Prevent new negative behaviors
Which nutrition standard is defined as the daily amount of a nutrient considered adequate to meet the known nutrient needs of nearly all healthy people in the United States?
Recommended Dietary Allowances
What is muscular endurance?
The ability of a muscle to exert submaximal force repeatedly over time.
What is mindfulness?
The act of being aware of thoughts and choices
Which statement describes people with an internal locus of control?
They have an easier time adhering to a wellness program
What is the goal of functional fitness?
To train people for real life"
What type of fat was banned in June 2018 and will no longer be allowed on grocery shelves starting in January 2021?
Trans fat
Cardiorespiratory endurance is determined by
VO2max
Exercise is defined as a type of physical activity that requires
an energy expenditure of 150 calories planned, structured, and repetitive bodily movements
Which food most likely contains trans fatty acids?
cake mixes
HIIT will most likely help develop a person's person's
cardiorespiratory endurance
A person with functional independence cannot carry out activities of daily living without assistance from other individuals.
false
A slow-sustained stretch causes the muscles to lengthen too quickly and then contract, and thus has high risk for injury.
false
According the National Institute of Health (NIH), most back pain goes away on its own in a few weeks.
false
Ballistic training is the most recommended form of stretching because of the low risk of strain or injury.
false
Cycling is a weight-bearing activity and thus not good for people with lower back injuries.
false
For people to achieve total fitness, their exercise regimens need only include aerobic activities.
false
Goals set by someone else, such as a coach or mentor, are more motivational than goals you set for yourself.
false
Omega-3 fatty acids increase cholesterol and high blood pressure.
false
Refined grains are often enriched primarily to add fiber back into the product
false
Researchers agree that HIIT training is not effective in short durations of 7-10 minutes.
false
Restructuring one's physical surroundings to avoid problem behaviors and decrease temptations is called countering.
false
The daily values for nutrients and food components are based on a 1.500-calorie diet
false
When people believe they have control over events in their lives, they have an external locus of control.
false
When you do flexibility exercises, you should never feel any type of tightness or mild discomfort at the end of the range of motion.
false
Which essential nutrient is the most concentrated source of energy?
fats
How many sets of each exercise, with lighter resistance, should a beginner do on the first day of an exercise program?
five
Which training mode requires that the individual balances the resistance through the entire lifting motion?
free weights
Which carbohydrate is a monosaccharide?
glucose
Much of the blood glucose from food consumption goes to the muscles, where it is stored as
glycogen
According to your textbook, all of the following factors affect muscular flexibility except
height
Which of the following is a high-impact exercise?
jogging
What is an appropriate rest interval between sets when a person is trying to develop muscular endurance?
less than 2 minutes
Energy expended that does not come from baste ongoing body functions (such as digesting food) or plained exercise is categorized as
non-exercise activity thermogenesis
Which type of fat decreases the risk for heart attack, abnormal heart rhythms, stroke. Alzheimer's disease, dementia, macular degeneration, and joint degeneration?
omega-3 fatty acids
The ability to produce maximum force in the shortest time is called
power
When consumed during the same meal, which of the following help improve bone health
protine and calcium
If your goal is unreachable, despite your full commitment and best effort, you should
reassess the goal
The fat found mostly beneath the skin and around major organs in the body is
storage fat
The T in SMART goals stands for "time-specific" and is best defined as
the time you set for accomplishing the goal
Goals that are set you up for failure, discouragement, and loss of interest.
unattainable
What is the most natural, easiest, safest, and least expensive form of aerobic exercise?
walking
is defined as a constant and deliberate effort to stay healthy and achieve the highest potential for well-being
wellness