FTEC 044 MIDTERM

Water aerobics _________.​ Group of answer choices increases weight-bearing stress on joints is not recommended for those with arthritis lessen the risk for joint injuries is not recommended for obese individuals is not recommended for non-swimmers

lessen the risk for joint injuries

When strength training for general fitness, the recommendation is __________ sets per exercise.​ Group of answer choices three to five four to six one to three two to four five to seven

1 to 3

After exercising, the cool-down phase should be at least ________minutes.​ 15 5 10 25 20

10

Flexibility development guidelines indicate that the final position for each exercise should be held for ____ seconds.​ 15 - 40 seconds 10 - 30 seconds 20 - 60 seconds 5 - 15 seconds 60 seconds

10 - 30 seconds

All blood pressures above ____ are considered to be hypertension.​ Group of answer choices 125/85 135/80 100/80 130/85 140/90

140/90

Adults should do ____ minutes a week of moderate-intensity aerobic physical activity. 210 120 150 90 180

150

Flexibility exercises should be conducted a minimum of ____ days per week.​ 2 or 3 times per week 5 or 6 times per week 3 or 4 times per week 4 or 5 times per week 1 or 2 times per week

2 or 3

The general recommendation is to keep total cholesterol levels below ____ mg/dL.​ Group of answer choices 200 230 240 220 210

200

With High Intensity Interval Training (HIIT), depending on the volume of training, it takes ______ hours for the body to return to its "normal" resting metabolic rate.​ Group of answer choices 24 to 72 hours 4 to 8 hours 2 to 4 hours 12 to 24 hours 8 to 12 hours

24 to 72 hours

Obesity has been established at a Body Mass Index (BMI) of ________ or higher.​ Group of answer choices 28 30 32 34 36

30

The American Cancer Society estimates that about ____ percent of all cancer in the United States is related to nutrition and lack of physical activity.​ Group of answer choices 62 33 55 25 48

33

Essential fat constitutes about ____ percent of the total weight in men and ____ percent in women.​ 3; 12 5; 15 7; 18 9; 16 11; 14

3; 12

A waist circumference of more than ____ inches in men and ____ inches in women indicates a higher risk for cardiovascular disease, hypertension, and type 2 diabetes.​ 32; 35 35; 38 38; 40 40; 35 42; 32

40; 35

During aerobic exercise, the average person trains at between ____ percent of maximal oxygen uptake.​ 40 and 70 50 and 75 60 and 80 70 and 85 80 and 90

50 and 75

Cross-training helps you avoid seeing a plateau in your fitness progress, which can happen in as few as _______ weeks of a workout as your body becomes efficient at a repeated movement.​ Group of answer choices ten to twelve eight to ten two to four six to eight four to six

6 to 8

The American College of Sports Medicine (ACSM) has defined vigorous exercise as exercise intensity greater than _______percent of maximal oxygen uptake (capacity).​ 40 50 80 70 60

60

Research indicates that individuals who are 30 or more pounds overweight during middle age (30 to 49 years of age) lose about _______years of life. Group of answer choices 9 7 11 5 3

7

Which recommendation will most likely enhance the quality of your sleep?​ Group of answer choices Drink a caffeinated beverage to help you fall asleep. Develop a bedtime ritual. ​Take a long nap during the afternoon. Keep your bedroom warm and dimly lit. Eat a snack before going to bed.

Develop a bedtime ritual.

If a food has zero grams of trans fat per serving, you can eat as many servings as you would like without worrying about any trans fat in the food. Group of answer choices True False

False

People should try to avoid stress entirely. Group of answer choices True False

False

You should weigh yourself at different times of the day to more effectively monitor your body weight. Group of answer choices True False

False

What do watching TV, daydreaming, worrying, and procrastinating have in common?​ Group of answer choices They are common time killers They are relaxation techniques They are top-priority tasks They are stressful events They are mindful meditation techniques

They are common time killers

Good muscular strength can improve bone density and help prevent osteoporosis.​ True False

True

Increased fiber intake lowers the risk for coronary heart disease and stroke. Increased fiber intake lowers the risk for coronary heart disease and stroke. ! True False

True

Long-term harmful effects of marijuana use include atrophy of the brain leading to irreversible brain damage as well as decreased resistance to infectious diseases. Group of answer choices True False

True

Many physicians believe that a patient's attitude, especially a fighting spirit, is the underlying factor in spontaneous remission from incurable illness. Group of answer choices True False

True

Moderate physical activity has been defined as any activity that requires an energy expenditure of 1,000 calories per True False

True

People who fail to manage their time properly may experience chronic stress, fatigue, despair, discouragement, and illness. Group of answer choices True False

True

Studies have shown that vitamin C may offer benefits against heart disease, cancer, and cataracts.​ ! True False

True

The leading causes of death in the United States today are lifestyle-related. True False

True

Vigorous activities are most clearly associated with better health and longer life. True False

True

Vitamin D may help fight depression.​ ! True False

True

Cardio respiratory endurance is determined by ____.​ maximum heart rate resting heart rate VO2max blood oxygen saturation blood pressure during exercise

VO2max

In addition to social support which factor is essential to cope effectively with stressful life events? Group of answer choices nurturance ​self-worth a and b toughness b and c

a and b

For the best results while circuit training, _______.​ Group of answer choices all major muscle groups of the body should be used in each circuit each circuit should focus on lower body or upper body exercises only strength training exercises should be performed only aerobic exercises should be performed rest periods should last a minimum of 2 minutes

all major muscle groups of the body should be used in each circuit

In general, what is the single most important component of health-related physical fitness?​ body weight muscular flexibility muscular endurance muscular strength cardio-respiratory endurance

cardio-respiratory endurance

What is the ability of the heart, lungs, and blood vessels to supply oxygen to the cells to meet the demands of prolonged physical activity? muscular fitness power cardiorespiratory endurance coordination speed

cardiorespiratory endurance

Type A individuals who are chronically angry and hostile are most likely at a higher risk for ____.​ Group of answer choices autoimmune diseases cardiovascular conditions ​type 2 diabetes ​failure ​obesity

cardiovascular conditions

What is the leading cause of death in the United States? cardiovascular disease chronic lower respiratory disease accidents cancer diabetes

cardiovascular disease

Which activity will most likely promote cardio respiratory endurance?​ plyometrics yoga calisthenics lifting weights cross-country skiing

cross-country skiing

Which activity would burn the most calories during the recovery phase?​ Group of answer choices elliptical training (vigorous) walking (4.5 mph) stationary cycling (moderate) golf ​downhill skiing

elliptical training (vigorous)

The higher the intensity of exercise, the higher the percentage of fat utilization as an energy source. Group of answer choices True False

false

Which nutrient is the most concentrated energy source? ​ fats carbohydrates protein protein minerals

fats

Sports medicine specialists believe that many muscular/skeletal problems and injuries, especially in adults, are related to a lack of ____.​ strength cardio respiratory endurance flexibility balance coordination

flexibility

Which training mode requires that the individual balance the resistance through the entire lifting motion?​ Nautilus machine​ ​Universal Gym calisthenics elastic-band resistive exercises​ free weights​

free weights​

Broiling, grilling, and ______ create the highest levels of Advanced Glycation End products (AGEs).​ steaming boiling poaching ! frying roasting

frying

For joggers, a(n) _________ is a must.​ Group of answer choices good pair of shoes stopwatch GPS watch heart rate monitor pedometer

good pair of shoes

Soluble fiber __________________________________________________________________________.​ binds to water in the digestive tract raises blood sugar levels is found primarily in the skins of fruits creates a bulkier stool has been shown to decrease blood cholesterol

has been shown to decrease blood cholesterol

One drawback of nuts is that they are ____.​ ​low in vitamins high in saturated fat low in fiber high in calories lacking in minerals

high in calories

When a person is attempting to lose weight, a minimum of 50 percent of total daily calories should be consumed during ________________________.​ Group of answer choices nighttime snacking dinner lunch breakfast ​day time snacks

lunch

The ability of a muscle to exert sub-maximal force repeatedly over time is known as ____.​ isometric training progressive resistance muscular strength hypertrophy muscular endurance

muscular endurance

Which health-related component of physical fitness seems to be the most important in the older-adult population?​ muscular strength muscular endurance muscular flexibility cardio respiratory endurance body weight

muscular strength

Which fat decreases the risk for heart attack, abnormal heart rhythms, stroke, Alzheimer's disease, dementia, macular degeneration, and joint degeneration monounsaturated fatty acids saturated fatty acids omega-6 fatty acids omega-3 fatty acids omega-9 fatty acids

omega-3 fatty acids

How often should you conduct a skin self-examination to detect possible skin cancer?​ Group of answer choices every six months once a month once a week once a year every two weeks

once a month

Exercise is a type of physical activity that requires ____. planned, structured, and repetitive bodily movement to improve or maintain one or more components of physical fitness rapid breathing and a substantial increase in heart rate an energy expenditure of 150 calories the expenditure of energy and produces progressive health benefits 30 minutes of activity

planned, structured, and repetitive bodily movement to improve or maintain one or more components of physical fitness

Which exercise is an example of a core-training exercise?​ prone plank​ leg curl​ push-up​ modified dip step-up​

prone plank

Data indicates that when consumed during the same meal, ____ and calcium interact and help improve bone health.​ sterols iron ! protein vitamin C carbohydrates

protein

The leading cause of preventable deaths in the United States is ____. substance abuse tobacco use alcohol abuse physical inactivity diabetes

tobacco use

Which food is considered high-protein/low-calorie?​ Group of answer choices ​bacon walnuts tofu sausage whole milk

tofu

Evidence indicates that people who skip breakfast are hungrier later in the day and end up consuming more ____________than those who eat breakfast.​ Group of answer choices total daily calories empty calories fruits and vegetables protein ​fat

total daily calories

A major objective of core training is to exercise the abdominal and lower back muscles in unison.​ Group of answer choices True False

true

Data show that HIIT increases the capacity for fat oxidation during exercise.​

true

Exercise duration should be increased gradually to avoid undue fatigue and exercise-related injuries.​ Group of answer choices True False

true

For total fitness, aerobic activities should be supplemented with strength and flexibility exercises.​

true

High-impact activities are the most common cause of exercise-related injuries. True False

true

Research indicates a physiological age difference of about 25 years between physically active and sedentary individuals. Group of answer choices True False

true

Yoga can be used as a relaxation technique for stress management.​ Group of answer choices

true

Which food is a good source of omega-3 fatty acids?​ Group of answer choices yogurt potatoes ​tuna kale olive oil

tuna

Proteins are _________________________________.​ used to carry vitamins A, D, E, and K used as stored energy used as an insulator to preserve body heat ! used to build and repair tissues the major source of calories the body uses to provide energy for work

used to build and repair tissues

During ______________________________________, morphine-like substances referred to as endorphins are thought to be released.​ Group of answer choices moderate aerobic exercise lasting 20 minutes low-intensity aerobic exercise lasting at least 60 minutes vigorous aerobic exercise lasting 30 minutes or longer moderate anaerobic exercise lasting 5 minutes or longer vigorous aerobic exercise lasting 60 minutes or longer

vigorous aerobic exercise lasting 30 minutes or longer

Which activity is most likely considered a moderate-intensity aerobic physical activity? walking swimming laps setting the table racquet ball tennis

walking

Which activity is non-weight-bearing and is most likely good for people with lower-body or lower back injuries?​ Group of answer choices Stair Climbing Cycling Walking Cross-country Skiing Jogging

walking

What term refers to the constant and deliberate effort to stay healthy and achieve the highest potential for well-being? exercise wellness behavior modification fitness discipline

wellness

Which activity will most likely help develop your upper and lower body flexibility?​ Group of answer choices stationary cycling HIIT low-impact aerobics yoga circuit training

yoga

The activity you choose to improve your cardio-respiratory endurance should be based on ________.​ intensity of the exercise​ blogs on the subject​ your personal preferences and limitations popularity of the exercise professional research​

your personal preferences and limitations

The best strategy to alleviate stress depends mostly on the ____.​ Group of answer choices amount of stress amount of time available ​source of stress ​individual type of stress

​individual

Strength training is critical to a weight loss program because ________________________.​ Group of answer choices ​it decreases cellulite it burns a significant number of calories specific exercises can effectively spot reduce fat deposits in certain areas of the body it increases cardiovascular endurance ​it helps maintain lean body mass

​it helps maintain lean body mass

The value of exercise in reducing stress is related to several factors, the main one being ____.​ Group of answer choices ​increased self-esteem ​less muscular tension decreased resting heart rate better quality sleep decreased blood pressure

​less muscular tension

Which drug is a potent central nervous system stimulant that produces a general feeling of well-being, decreases appetite, increases motor activity, and decreases fatigue and the need for sleep.​ Group of answer choices ​methamphetamine alcohol heroin spice MDMA

​methamphetamine

Which vitamin appears to be the most powerful regulator of cell growth and appears to keep cells from becoming malignant?​ Group of answer choices ​vitamin A ​vitamin E ​vitamin C vitamin B12 ​vitamin D

​vitamin D