Final-PHED-1164

Genetically modified organisms (GMOs) are considered safe by most developed nations.

False

Hyperflexion of the knee or neck is a safe way to increase range of motion

False

Personal Trainers are required by state law to by certified.

False

Curl-ups on a "swiss" ball are very hard on the discs in the back

True

The concept of periodization provides a theoretical training model that organizes the manipulation of the training variables for a specific period of time.

True

You can be too flexible?

True

This form of stretching is characterized by its rapid, jerky movement:

ballistic

If you are pregnant you can jog as your workout. 1) No, absolutely not! 2) Only if you were jogging before you became pregnant. 3) You can try it and see if you are able to, you never have before. 4) none of the above

(Only if you were jogging before you became pregnant.)-MAYBE

The amino acids that our body makes are called

Complex

Which is the definition of plasticity?

the tendency to assume a new and greater length after passive stretch

Specific Adaptations to Imposed Demands

Adaptation will be specific to the demands of the exercise.

A warmer muscle has a decreased ROM

False

Malignant tumors are tumors that are not cancerous.

False

Functionally, the job of the abdominals is to stop motion, not create motion

True

Health is characterized by a complete state of well-being.

True

What percent of Americans will acquire an STD?

25%

SMART goal includes all of the following except 1) Specific 2) Measurable 3) Actualize 4) Timely

3) Actualize

Water makes up __________ percent of the body weight.

50-70

Hyperflexion is

Bending a joint more than normal. Closing the angle at the joint

Which of the following can cause a posterior bulging disc in the lumbar spine?

Excessive forward spinal flexion

If you are trying to gain weight it is not necessary to do any cardiovascular exercise.

False

Range of Motion (ROM) is the ability to change directions rapidly.

False

When starting an exercise program, you should start with a short duration with high intensity and gradually increase the minutes and intensity to avoid undue fatigue and exercise-related injuries.

False

Which of the following exercise isn't known to cause impingement syndrome?

Lateral Deltoid Raises

Probiotics are the good bacteria in your stomach.

True

To lose weight you must burn more calories than you consume.

True

What affects your body weight?

diet, heredity, exercise

What is the most critical public health problem for the 21st century?

obesity

The main function of carbohydrates is to

supplies energy during exercise

The main function of fat is to

supply energy at rest

How many minutes should you perform cardiovascular exercise if you want to lose weight?

45-60 minutes.

A good exercise prescription should include the following: 1) Warm Up 2) Exercise session inside THR 3) Cool Down 4) Stretching 5) All the above

5) All the above

Stroke Volume is:

Amount of blood pumped in one heart beat

Impingement Syndrome is

Caused by rubbing of the supraspinatus against the acromion

The best way to prevent low back pain is to

Exercise your core, correct posture, lift heavy objects correctly, and improve overall health.

When a muscle has too much tension, this causes it to relax:

GTO

75% of Americans are either overweight or obese.

True

Cardiovascular Endurance - The ability of the heart and lungs to deliver oxygen to the muscles to meet the demands of physical activity.

True

Coconut water is a great source of electrolytes.

True

Tight hip flexors can contribute to gluteal amnesia?

True

Which is the definition of hyperlaxity?

allows the joints to achieve a ROM that exceeds the normal range of motion

How many people die a year as a result of poor diet and lack of physical activity?

over 650,000

Which is the definition of elasticity?

the ability to return to original resting length after passive stretch

The current fad diets of low carbohydrate/ high proteins can lead to.

2) heart disease

Each gram of carbohydrate provides the human body with how many calories?

4

Periodization is the best way to get training results

True

Stage 2 High Blood Pressure is characterized by having stysolic pressure at 140 or higher or diastolic pressure at 90 or higher.

True

The most common method of stretching is:

static

The ideal workout routing would be performed in the following order:

warm-up, workout, cool-down, stretch

How often during the week do you need to exercise for health benefits?

30-45 min. /3-5 days

What THR intensity zone is considered vigorous intensity:

60-89%

Exercise accentuates weight loss while on a negative calorie diet.

True

Exercise is the second most component of weight control

True

I can use the LSC-CyFair fitness center free as long as I am a current student.

True

Inactivity for even a few days reverses your cardio respiratory gains.

True

The amount of heat needed to raise one gram of water one degree Celsius is a

calorie

The most effective frequency of stretching is:

daily

Which of the following is not a benefit of flexibility training?

increases strength when used after the warm-up

A plank is an example of a _________ contraction

isometric

The main elements in amino acids are

nitrogen, oxygen, carbon, and hydrogen

According to iEMG, a good exercise choice for the Pectoralis Major (chest) would be:

Decline dumbbell bench presses

To improve strength and power, _______ sets are recommended

2-4

When a muscle stretches too fast, this causes it to contract:

Muscle Spindle

A novice lifter should train at what percentage of 1-RM?

60-70%

Fartlek training is defined as periods of slow running with longer periods of water breaks

False

Energy drinks are known to cause. 1) jitters 2) insomnia 3) heart issues 4) all of the above

4) all of the above

When seeking a qualified personal trainer, the most respected certifications are.

NSCA, ACE, NASM, and ACSM

The following are phases of Periodization

Anatomical Adaptation, Hypertrophy, Maximum Strength, Power

Instagram and YouTube are always a reliable place to get training tips.

False

Strength training does not help increase lean body mass.

False

If you have a body mass index greater than 20% you are considered overweight.

False

Which of the following exercises is most likely to cause impingement syndrome

Shoulder Lateral Raise

The main function of minerals is to

help regulate body functions

Which of the following is the most effective method of stretching for increasing ROM?

PNF

The recommended repetition range is ______ to improve muscular endurance

15-25 reps

Hyperextension is

A joint extended beyond the normal range of motion

Which 3 nutrients provide energy (calories) for the body?

Carbohydrates, fat, & protein

Aerobic, strength, and flexibility are the order in which you must complete your workout to see the most positive change. Question options:

False

For you to manage your weight long term you do not have to modify your behaviors.

False

Muscle will turn to fat when not used

False

Once you lose weight, you will not have to be committed to your physical fitness or healthy diet anymore.

False

You must exercise in the morning to receive positive benefits.

False

You need a pre-workout supplement.

False

Normal blood pressure is characterized as systolic less than 120 and diastolic less than 80.

True

Some exercises should be used with caution or not used at all because they are "high risk" exercises

True

You should seek medical clearance if you answered yes to any of the PAR-Q questions

True

The following are all types of flexibility techniques

Static, ballistic, dynamic, PNF

If the caloric intake is too low the body will?

slow the metabolic rate

When a muscle experiences atrophy, it gets ______

smaller

What is the easiest way to tell if you are drinking enough water?

the color of your urine

Regarding an eccentric muscle contraction:

the length of the muscle lengthens

Regarding an isometric muscle contraction:

the length of the muscle stays the same

Which method of stretching is acceptable to do after the warm-up and before the workout?

dynamic

The main function of vitamins is to

promote specific chemical reactions in the cells

Which one of the following is not a component of skill? 1) Agility 2) Flexibility 3) Speed 4) Power

2) Flexibility

All of the following foods have a high glycemic index except? 1) soft drinks 2) peaches 3) candy 4) cakes

2) peaches

Which of the following is NOT a health related component 1) Cardiovascular Endurance 2) Body Composition 3) Coordination 4) Muscular Strength

3) Coordination

Which of the following is not a beneficial weight management tip? 1) eat small frequent meals plus snacks 2) limit highly processed food 3) Eat only fruits and vegetables 4) reduce daily sodium

3) Eat only fruits and vegetables

All of the following are benefits of health related fitness except: 1) Reduces resting heart rate 2) Reduces blood pressure 3) Reduces resting metabolic rate 4) Reduces mortality rate

3) Reduces resting metabolic rate

Which of the following is not considered a part of Tabata training:

30-60 seconds of high intensity exercise followed by 15-30 seconds of rest

Benefits of resistance training include: 1) Caloric burn 2) Increased metabolic rate 3) Osteoporosis prevention 4) All the above

4) All the above

One of the following is not one of the dimensions of wellness: 1) Social 2) Spiritual 3) Physical 4) Biological

4) Biological

What resting heart rate is considered good?

60-69

The THR intensity zone you should exercise in if you want to maintain health

60-85%

Each gram of fat provides the human body with how many calories?

9

Repetitive Microtrauma is:

An injury which results from chronic repetitive motions that violate the integrity of our joints

Aerobic exercise does not require oxygen to produce ATP.

False

Exercise is a type of physical activity that is not planned or structured, and uses repetitive bodily movements with the intent to improve a component of Health.

False

Fiber is a carbohydrate that is digested by the body.

False

It's beneficial to do weighted squats and deadlifts every day?

False

Overweight and obese are the same thing.

False

Risk factors are lifestyle and genetic variable that may lead to disease or death, and one that is not modifiable is Obesity

False

VO2max is also known as submaximal oxygen uptake.

False

The primary mover while performing a leg lift is

Hip Flexors

In order for you to have success with your fitness and wellness goals an individual should include all of the following except: 1) Set personal goals using SMART 2) Create sensible diet and weight control programs 3) Implement a healthy lifestyle program that focuses on all 6 dimensions of wellness 4) Include the 6 dimensions of skill related fitness

Include the 6 dimensions of skill related fitness

Specificity of Training

Only the muscles trained will adapt and change in response to a given exercise

In order to reach your health and wellness goals you must include all of the following except :1) Stress Management 2) Strength Training 3) Nutrition 4) Cardiovascular Exercise

Stress Management

Leg lifts/throws are contraindicated because _____________.

The hip flexors are recruited placing compressive forces on intervertebral discs

Compressive forces on the spine for an isometric side bridge are within the U.S. National Institute for Occupational Safety and Health guidelines

True

Physical activity is any bodily movement produced by skeletal muscles and produces health benefits.

True

There are safe alternatives for most "bad" exercises.

True

There's no such thing as an ideal abdominal exercise for everybody

True

VO2max is the amount of oxygen the body is able to utilize per minute of physical activity.

True

We do not get calories from vitamins, minerals, and water.

True

Wellness is defined as:

constant and deliberate effort to stay healthy and achieve the highest potential of well-being

When a muscle experiences hypertrophy, it gets ______

larger

Fat that is solid at room temperature is:

trans fat & saturated fat

Each pound of fat represents ____________ calories

3500

Cardiac Output is:

Amount of blood pumped by the heart in one minute of time.

Recovery Time is:

Amount of time for the body to return to resting levels after exercise.

Which of the following is not considered cardiovascular exercise: 1) Jogging. 2) Boot Camp. 3) Tabata. 4) Billiards (Pool)

4) Billiards (Pool)

Fad diets typically 1) are a quick and easy way to lose weight 2) tend to be water loss 3) usually gain weight back if not more 4) all of the above

4) all of the above

The most common cancers are? 1) Breast 2) Prostate 3) Colon and Rectal 4) all of the above

4) all of the above

To successfully control your weight you must 1) change your behavior 2) chose a diet that is reduced in calories and fat 3) Exercise 4) all of the above

4) all of the above

Which of the following is not a starch? 1) apple 2) rice 3) pasta 4) bread

1) apple

To calculate your basal metabolic rate women multiply their body weight by ________ and men multiply by ______.

10, 11

What is the recommended number of steps that you should take each day?

10,000

The recommended repetition range is ______ to improve strength in middle-aged and older individuals

10-15 reps

Which of the following is not a benefit of Functional Training 1) Time efficient 2) Little to no equipment is required 3) Requires a gym membership 4) Can be done in small spaces

3) Requires a gym membership

How many minutes should you perform cardio exercise if you want to maintain health:

30-45 minutes.

Trans Fat is 1) man made by heating unsaturated fats into solids 2) used to increase shelf life 3) found in margarine, crackers, cookies, and chips 4) all of the above

4) all of the above

Why do most people not eat right? 1) already done the damage 2) lack of knowledge 3) it taste good 4) all of the above

4) all of the above

Excessive sitting can result in: 1) gluteal amnesia 2) forward head posture 3) rounded shoulder posture 4) all the above

4) all the above

What affects the ROM around a given joint? Question options: 1) Structural characteristics of the joint 2) Mechanical properties of the connective tissues 3) Temperature of the tissues being stretched 4) all the above

4) all the above

How many times a week should you exercise if you want to lose weight

5-7

According to The U.S. National Institute for Occupational Safety and Health

Any compressive force above 3,300 newtons is unsafe

Lat Pulldowns behind the neck

Are potentially dangerous for the shoulders

Progressive Overload

As adaption occurs, an increase in the stimulus is necessary

Anaerobic exercise does require oxygen to produce ATP.

False

Which of the following is possible if the shoulder press is performed with the bar behind the head?

Increased risk of shoulder injury

Cancer is the abnormal. Uncontrolled growth of cells, which left untreated, will ultimately cause death.

True

ATP is required for you to be able to live and exercise.

True

Age is a contributing factor to flexibility?

True

All STD's are 100% preventable.

True

An activity tracker is an electronic device that has an accelerometer that tracks footsteps, calories, heart rate and quality of sleep.

True

Regarding a concentric muscle contraction:

the length of the muscle shortens