Fitness

The daily protein requirement for an elite athlete is approximately

1.5 grams per kilogram of body weight

The FITT principle recommends exercising for a period of ____per session.

20-60 minutes

The recommended dietary allowance for sodium is

2400 mg or less per day

A pound of fat is comprised of ____calories

3500

Stationary cycling at a moderate level would be equivalent to approximately ____METS.

4

The human heart consists of ___ chambers

4

Both the American College of Sports Medicine and the US Department of Health and Human Services recommend at least____ minutes of exercise for youth under the age of 18

60

Which of the following is NOT a basic function of essential fat?

A conductor to cool the body temperature

Endorphins released during exercise can cause

A feeling of well being

An eccentric contraction occurs when

A muscle lengthens as it contracts

Jane is a full time student and mother of two who finds it difficult to find the time to exercise. She is experiencing____barrier to exercise.

A personal

Which of the following is NOT a componet of physical wellness?

A positive attitude

The cellular form of energy is known as

ATP

The first step in making a behavior change is

Acknowledge that a problem exists

The first step when moving from the pre-contemplation to the contemplation stage in the transtheoretical model is

Acknowledging that a problem exists

Myofibril strands within muscles contain

Actin and myosin

Which of the following activities would be the best for someone whose goal is weight loss?

Activities with high caloric expenditure

As lean muscle tissue increases with the resistance training program

All of the above

Benefits of regular stretching include

All of the above

Compared to refined foods whole foods

All of the above

Exercise is a subset of physical activity that is

All of the above

In order to change your behavior and reduce body weight you should consider

All of the above

Jobs that put workers at high risk of developing low back pain are those that involve a lot of

All of the above

John is a 22 year old although he is physically active on the sit and reach test he performs poorly. Johns lack of flexibility may be due to

All of the above

Obstacles to good nutrition which college students face include

All of the above

Which of the following can be incorporated into an active lifestyle?

All of the above

Being significantly underweight can be related to all of the following EXCEPT

An unusually slow metabolism

The upper chambers of the heart are called

Atria

An eating disorder characterized by out of control eating without purging is known as

Binge eating disorder

A syndrome characterized by negative self perception in which a person becomes obsessed with a physical defect is known as

Body dysmorphic disorder

Which of the following assessment techniques may be monitored weekly to track progress in meeting body composition goals?

Body weight

Which of the following is an example of plyometric exercise?

Box jumps

Skinfold thickness is measured with a

Caliper

Protein from plant sources

Can be combined to obtain complementary proteins

Which of the following is the best strategy to counter a lack of motivation?

Choose activities that you enjoy

Macrominerals include all of the following except

Chromium

When performing range of motion exercises your movements should be ____and____.

Controlled;relaxed

Which of the following factors typically has the greatest influence on whether or not a person will regularly use an exercise facility?

Convenient location near home and or work

Going for a walk instead of eating dessert is an example of

Countering

Kristinas mom wants to begin an exercise program. However she is overweight and concerned about the impact exercise might have on her knees. To decrease her chance of injury Kristina might recommend her mom to try

Cross Training

Benefits of maintaining a good level of flexibility include all the following EXCEPT

Decreased range of motion with aging

Which of the following conditions would always require a medical clearance before exercising?

Diabetes

During the ____ phase of the heart cycle the ventricles relax and fill with blood.

Diastolic

Recycling and using public transportation are examples of ____wellness.

Environmental

Which of the following does NOT affect flexibility?

Ethnicity

Muscular strength is defined as the ability of your muscles to

Exert force

The World Health Organization recommends muscle strengthening and balance training in seniors to reduce the risk of ____.

Falls

All the following contributing factors to premature death are within a persons control except

Genetic disability

All of the following are lower cost alternatives to expensive commercial gyms except

Golf and country clubs

____and ____put an individual at greatest risk for cardiovascular disease.

High BMI and high waist circumfrence

Internal exercise rewards are based on

How a person feels mentally and physically after exercising

Which of the following is the best SMART fitness goal?

I will run 6 miles per week for 1 month

Which of the following conditions would make hydrostatic weighing most difficult for the subject?

If the subject is aquaphobic

Which of the following is the best specific time oriented goal for exercise?

Ill run 3 miles in 30 minutes by mid July

Gaining weight may increase the risk of heart disease due to

Increased inflammation

Regular physical activity is attributed to all the following except

Increased levels of blood sugar

Learning a second language can improve____wellness.

Intellectual

John runs 3 miles five days a week because he enjoys the challange and the way he feels afterward. Johns reward for running is

Intrinsic

Excessive protein should be avoided during a pre game or pre workout meal because

It takes longer to digest

Which of the following is NOT a limitation of BMI?

Its impractical to use an assessing large populations for weight classification and disease risk.

____is a beneficial tool for monitoring, recording, and measuring progress on a behavior change.

Journaling

A byproduct of breaking down glucose for energy which may cause burning in the muscle is

Lactic acid

Shaping is defined as

Making a series of small changes

Successful weight loss can be best accomplished by

Making small dietary changes over time

When assessing muscular strength a 1 RM test

Measures the max amount of weight that can be liftd one time

Sources of complex carbohydrates include all of the following except

Milk

The ability of your muscles to contract repeatedly over time is known as

Muscular endurance

In order to lowe weight an individual should strive to achieve

Negative caloric balance

Researchers at the Mayo Clinic found that lean people burn between 279 and 477 more calories daily than obese individuals do as a result of

Non exercise activity

The 10 percent rule states that you should

Not increase frequency intensity or time by more than 10% per week

Chemical compounds that supply the energy and raw materials we need to survive are known as

Nutrients

If a person is trying to meet a healthy body composition goal he should revisit BMI and percent body fat assessments

Once a month or less

The principle of recuperation is aimed at preventing

Over training

Physical fitness is a set of attributes that relate to your ability to

Perform moderate to vigorous physical activity without undue fatigue

Research has shown that ______decreases a persons risk for chronic disease

Physical activity

The first stage of change in the transtheoretical model is

Pre Contemplation

The US Department of Health and Human Services recommends 60 minutes of moderate to vigorous activity 3-5 times per week to:

Prevent weight gain

Which of the following is the primary benefit of assessing body composition with circumference measurements?

Provides a starting point for weight management

Which of the following exercises targets the pectoralis major?

Pushups

The exchange of oxygen and carbon dioxide is called

Respiration

Weight loss regimens that specify strict rules on caloric consumption types of foods and eating patterns are known as

Rigid diets

All of the following are examples of moderate physical activities EXCEPT

Running 3 miles on a treadmill

Which type of muscle is under voluntary control?

Skeletal muscle

Sue meets her friends twice a week to participate in a group exercise class on campus. Her primary motivation to exercise is most likely

Social interaction

SMART goals are:____measurable, Action-oriented, Realistic, and Time-oriented

Specific

During the specific cool down you should

Stretch the muscle groups worked during the activity

Healthy life expectancy is calculated by

Subtracting years of disability or illness from overall life expectancy

Which of the following activities would burn the highest amount of calories per minute?

Swimming

The ventricles contract and pump blood out of the heart during the ____ phase of the heart

Systolic

Skeletal Muscles taper at the ends to form ____ which attach muscles to bones.

Tendons

Cardiorespiratory fitness is defined as

The ability of the cardiorvascular respiratory systems to supply oxygen to muscles

A change in the body that occurs as a result of exercise training is known as

Training effect

A person who is motivated by competition would probably most enjoy which of the following?

Training to run a 5K

The fatty acids in most foods and in the body occur in the form of

Triglycerides

Type I muscle fibers (slow twitch)

Utilize oxygen to contract

The lower chambers of the heart are called

Ventricles

Which of the following is NOT an exercise training activity

Volleyball

Hydrostatic weighing is a body composition technique that utilizes

Water displacement