health and wellness final exam review
When stretching, you should hold each stretch for at least
10 seconds
Women need ________% essential fat for reproductive system-related fat deposits.
12
At which age does flexibility peak?
18
If your flexibility is within "normal" levels and you simply want to maintain that level, how many days a week should you do your stretching exercises?
2 days
When body mass index (BMI) goes above ________, a person is considered to be more than 10% over recommended body weight.
25
According to the American College of Sports Medicine the recommended frequency for cardiorespiratory exercise is
3-5 days per week
At what point after an activity has been initiated does the body switch energy sources from the immediate energy system to the anaerobic energy system?
30 seconds
What percentage of Americans engages in no exercise, sports, or other physical activity at all during their leisure time?
40%
When following a resistance-training program, it is important to let each muscle group rest for ________ before taxing it again with resistance exercises.
48 hours
According to the U.S. Department of Agriculture, Americans consume an average of approximately ________ calories more per day now than they did in 1970.
500
Humans are made up of approximately ________% water.
60
A disease risk assessment using height and weight is
BMI
The components of the FITT formula are
Frequency, Intensity, Time, Type
Exercise intensity is most closely related to
How hard you exercise
The "bad cholesterol," which leads to plaque deposits in blood vessels, is known as
LDL
Studies have shown that exercise can reduce the symptoms of depression
True
Which is true regarding the effect of weight training in women compared with men?
Women increase in strength and muscle endurance through strength training, just as men.
Cardiorespiratory fitness is defined as the
ability of the cardiovascular and respiratory systems to supply oxygen to muscles
Which of the following affects flexibility?
activity level
The cellular form of energy is known as
adenosine triphosphate (ATP)
The best method for burning calories is
aerobic exercise involving large muscles
Training that involves continuous activity sustained for 20 or more minutes is known as
aerobic training
Subunits of protein molecules are known as
amino acids
Resistance training intensity is usually measured by the
amount of weight lifted.
A disturbed pattern of eating, dieting, and perceptions of body image that leads to medical issues is known as
an eating disorder
The improvements in oxygen delivery seen with training are a result of a(n)
an increase in hemoglobin
Use of which of the following ergogenic aids is illegal without a medical prescription?
anabolic steroids
Short-term, high-intensity training, such as sprinting, is known as
anaerobic training
An eating disorder characterized by deliberate food restriction and severe, life-threatening weight loss is known as
anorexia nervosa
The two major types of blood vessels are
arteries and veins
People who stop resistance training will see their muscles revert to pretraining strength and size, a condition known as
atrophy
Stretching characterized by bouncing or jerky movements is known as ________ stretching.
ballistic
The pressure that blood exerts on the walls of your blood vessels is known as
blood pressure
________ is defined as the relative amounts of lean and fat tissue in the human body.
body composition
An eating disorder characterized by bouts of binge eating followed by self-induced vomiting, laxative abuse, or excessive exercise is known as
bulimia nervosa
A measure of the amount of chemical energy that a food provides is known as
calorie
Essential nutrients
can only be obtained from the diet.
The best sources of energy during exercise are
carbohydrates
When you begin exercising
cardiac output increases
Which of the following is a way to get more heart-healthy fat into the diet?
cook with unsaturated oils
Which of the following would be considered an example of an aerobic activity?
cycling
Which of the following conditions would always require a medical clearance before exercising?
diabetes
Stretching that involves mimicking movements performed in a workout or sports activity is known as ________ stretching.
dynamic
Which of the following types of equipment can be used for resistance training?
elastic bands
The relationship between the amount of calories consumed in food and the amount of calories expended through metabolism and physical activity is known as
energy balance
The minimal amount of fat needed for normal physiological functions is defined as
essential fat
Muscular strength is defined as the ability of your muscles to
exert force
Current trends indicate that weight problems are decreasing in the college population.
false
From a health standpoint, body weight is more important than body fat percentage.
false
Gynoid obesity is seen in people who store fat in the abdominal area
false
Obesity does not increase a person's risk for death and disability.
false
People who are underweight are at a higher risk for musculoskeletal injuries because of increased stress on their muscles and joints.
false
Regular resistance training results in increased bulk for women.
false
The percentage of overweight adults has decreased over the past 5 years
false
To prevent dehydration, it is recommended that you start drinking fluid approximately 30 minutes after beginning an activity.
false
When checking your pulse during exercise, you should measure your heart rate for 30 seconds.
false
Your resting heart rate increases as your cardiorespiratory system becomes more conditioned.
false
Which process accurately describes a change in body composition that occurs as a result of resistance training?
fat cells decrease in size
Oxygen derivatives that can cause the body damage are known as
free radicals
Which lifestyle factor is related to weight gain?
getting less than 6 hours of sleep
HDL cholesterol
helps protect against heart disease
A protein that transports oxygen in blood is which of the following?
hemoglobin
Which of the following can be a component of metabolic syndrome?
high blood pressure
Women have a tendency to burn fewer calories than men because of women's
higher level of essential body fat
A person with gynoid pattern obesity would most likely carry excess body fat in which area?
hips
The stable, constant internal environment that our body maintains at rest is known as
homeostasis
Stored adenosine triphosphate (ATP) in the muscle is used in the ________ energy system.
immediate
The three metabolic energy systems are
immediate, oxidative, and nonoxidative
Which of the following may occur as the result of cardiorespiratory training?
improved oxygen delivery to muscles
Which of the following is a purpose of the exercise warm-up?
increase muscle elasticity
Which mineral is a component of hemoglobin?
iron
The condition in which the body fails to produce enough hemoglobin in the blood is termed
iron deficiency anemia
Which cancer is specifically linked to a high BMI?
kidney cancer
A byproduct of breaking down glucose for energy that may cause burning in the muscle is
lactic acid
________ is defined as the body's total amount of fat-free tissue.
lean body mass
Anemia results in
low blood oxygen levels
Gains in muscular endurance are best developed with
lower resistance and more repetitions.
Successful weight loss can be best accomplished by
making small dietary changes over time
Which of the following is high in trans fats?
margarine
When assessing muscular strength, a 1 RM test
measures the maximum amount of weight that can be lifted one time.
The root cause of delayed onset muscle soreness is
microdamage to muscles
Cellular structures where oxidative energy production takes place are known as
mitochondria
In the past 25 years, obesity rates for adolescents have
more than tripled
Flexibility is the ability of the joints to
move through a full range of motion
Creatine phosphate is stored in
muscles
The ability of your muscles to contract repeatedly over time is known as
muscular endurance
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
Muscular strength is defined as the ability
of a muscle to contract with maximal force
A disease associated with low calcium intake is known as
osteoporosis
Men over 45 and women over 55 should obtain ________ before beginning an exercise program.
permission from their doctor
The glycemic index is a measure of the rate at which foods
raise blood sugar levels
Which is an advantage of using machine weights for resistance training instead of free weights?
safe and less intimidating for beginners
Loss of muscle mass and strength with aging is called
sarcopenia
Fats that are solid at room temperature are
saturated
A pre-programmed weight that your body returns to easily when you gain or lose a few pounds is known as
set point
The simplest method of stretching for people who are just starting a stretching program is ________ stretching.
static
People with android fat distribution carry more fat around their
stomach
Which of the following is a good strategy for avoiding stretching-related injuries?
stretching only after warming up muscles
The ventricles contract and pump blood out of the heart during the ________ phase of the heart cycle.
systolic
Muscular endurance is defined as the ability
to contract a muscle repeatedly over an extended period of time
The overload principle states that to see improvements in physical fitness, you must
train at a level that is greater than what your body is accustomed to.
When hydrogen atoms are added to an unsaturated oil to cause more complete saturation, it produces
trans fat
The fatty acids in most foods and in the body occur in the form of
triglycerides
A group of repetitions is called a set.
true
Abdominal fat increases your risk for disease much more than fat on your calves
true
Age-related muscle loss can be slowed with resistance training.
true
BMI incorporates height and weight to estimate weight classification
true
Essential fat is needed for normal body functioning.
true
Lack of flexibility can cause changes in posture.
true
Lean body mass is body weight minus fat.
true
Resistance training is beneficial in preventing osteoporosis
true
Storage fat is nonessential fat stored in tissue near the body's surface and around major body organs.
true
The American College of Sports Medicine recommends 1-3 sets per resistance exercise for beginners.
true
The United States is one of the most overweight nations on earth.
true
The leading causes of death for Americans overall are heart disease and cancer.
true
How many adult Americans are currently considered obese?
two-thirds
Your friend is thinking about trying a fad diet to lose weight. Given the information in this chapter on problems associated with fad diets, you can inform her that
unless she changes her eating habits permanently, she will regain the weight.
Organic compounds that we need in tiny amounts to promote growth and help maintain health are known as
vitamins
Muscular strength is often measured by determining the maximum
weight a person can lift one time
A series of diets followed by eventual weight gain is known as
yo-yo dieting
When developing a training program for cardiorespiratory fitness, your intensity of exercise should be determined by
your target heart rate