HPE-355 Study Guide

Which statement about genetic factors in obesity is true? Researchers have identified a single gene responsible for obesity. The weight of an adopted child is more similar to the weights of the adoptive parents. The genetic contribution to obesity is about 75%. Genetic factors influence where on the body extra weight is added.

Genetic factors influence where on the body extra weight is added.

Which of the following statements is an appropriate exercise guideline for older adults?

Include resistance, endurance, and flexibility training in a fitness program.

One possible explanation for the increase in obesity among Americans over the past 40 years is fewer meals eaten outside the home. less time spent in sedentary work. lower consumption of fast food. increased portion sizes.

Increased portion sizes

If glycogen stores are full and the body's immediate need for energy is met, what happens to the remaining glucose?

It is converted to fat and stored in the body's fatty tissues.

Which structure is not made of protein? cell membrane muscle adipose tissue bone

adipose tissue

Which ability is a skill-related fitness component? motivation endurance agility flexibility

agility

Which is a definition of hypertrophy? an increase in muscle fiber size an increase in muscle fiber number a decrease in muscle fiber size a decrease in muscle fiber number

an increase in muscle fiber number

What describes a muscle fiber? an enzyme that facilitates metabolism within muscle cells a protein structure within muscle cells an individual muscle cell a motor nerve attached to muscle cells

an individual muscle cell

Which of the following is the best definition for the term stressor?

any physical or psychological event that produces stress

What is the best description of isokinetic exercise? applying force with movement applying force at a constant speed applying force without movement applying force while lengthening a muscle

applying force at a constant speed

The major forms of cardiovascular disease are

atherosclerosis, heart disease and heart attacks, stroke, and congestive heart failure.

Body mass index (BMI) is most useful for assessing the health risks of: muscular athletes. people under 5 feet tall. average people. older adults with little muscle mass.

average people.

Which term refers to an exercise program in which a person varies his or her activities to develop balanced, total-body fitness?

cross-training

Which term refers to the situation in which you burn more calories than you consume? negative energy balance neutral energy balance positive energy balance negative energy balance

negative energy balance

What is the best description of essential nutrients? nutrients that provide protection against the damaging effects of free radicals nutrients that supply energy for vital body processes nutrients that must be obtained from food nutrients that cannot be broken down by the digestive system

nutrients that must be obtained from food

Which group has a higher metabolic rate? woman, more so than men sedentary people people with a history of weight loss people who exercise on a regular basis

people who exercise on a regular basis

To which type of physical activity does the term exercise specifically refer? discontinuous and unplanned activity planned, structured, and repetitive activity very occasional and brief activity random or unstructured activity

planned, structured, and repetitive activity

Atherosclerosis is caused by the accumulation of deposits, known as ________, on artery walls.

plaque There wasn't an answer for plaque so I put polyps

What should exercises for pregnant women include?

plenty of fluids to avoid heat stress

What is the focus of dynamic stretching? proprioceptive neuromuscular facilitation functionally based movements PNF movements maximally relaxing the musclespindles

functionally based movements

The number of fat cells a person has is determined by gender genetics age lifestyle

genetics

Into what substance do most carbohydrates break down during digestion?

glucose

The modified hurdler stretch targets which muscles? hamstrings inner thigh core calf

hamstrings

What determines flexibility? ligament length muscle strength heredity mitochondria

heredity

What is an immediate effect of cardiorespiratory endurance exercise?

increased systolic blood pressure

The ability to think critically is an aspect of ________ wellness. spiritual interpersonal emotional intellectual

intellectual

Which is an example of a specific short-term fitness goal?

jogging 3 miles in 27 minutes

How is the energy in foods expressed? grams carbohydrate calories fat calories kilocalorie

kilocalorie

What does the autonomic nervous system manage?

largely conscious actions

In addition to insulin, which hormones are believed to be linked to obesity? creatine and adipose epinephrine and adrenaline leptin and ghrelin adrenaline and leptin

leptin and ghrelin

The occurrence of obesity is greatest in: moderate-income households. women in upper-income households. low-income households. upper-income households.

low-income households.

Which is an example of a general, long-term fitness goal?

lowering your risk for heart disease

Proteins, fats, and water are all... micronutrients additives macronutrients supplements

macronutrients

What is the final step in physical fitness program planning?

making a commitment

Which of the following are micronutrients? fats proteins carbohydrates minerals

minerals

Which structure in the oxidative energy system produces ATP?

mitochondria

Which activity best describes emotional wellness? getting regular medical checkups finding principles by which to live your life taking time to explore your thoughts and feelings being open to new ideas

taking time to explore your thoughts and feelings

According to the National Institutes of Health, approximately what percentage of Americnan Youth aged 12-19 are obese? 10% 12.5% 30% 18.5%

18.5%

What is the recommended duration for a session of cardiorespiratory endurance exercise? 10 to 20 minutes 60 to 120 minutes 5 to 10 minutes 20 to 60 minutes

20 to 60 minutes

According to experts, a percentage of body fat below the range of ________ is considered unhealthy. 8% to 12% for men and 15% to 20% for women 15% to 20% for men and 20% to 25% for women 1% to 3% for men and 3% to 5% for women 3% to 5% for men and 8% to 12% for women

3% to 5% for men and 8% to 12% for women

How many calories of energy are in a gram of protein? 2 7 9 4

4

The percentage of Americans classified as obese is nearly ________ percent. 50 30 20 40

40

What percentage of weight loss is enough to reduce health risks and increase life expectancy in obese individuals? 5% to 10% 25% to 30% 35% to 40% 15% to 20%

5% to 10%

What is a typical resting heart rate for a healthy individual? 50 to 90 bpm 90 to 100 bpm 120 to 200 bpm 15 to 30 bpm

50 to 90 bpm

Approximately how many seconds does it take to circulate the total blood volume of a 150-pound person at rest? 60 30 10 120

60

Which statement is correct regarding physical activity? Regular activity must be intense to provide health benefits A little physical activity is better than none People should avoid doing more than 2 hours of activity per day Activity must be in the form of a formal, continuous exercise program

A little physical activity is better than none

What is the best way to control one's body weight? Balance calories consumed with calories expended. Take dietary supplements and eat a low-calorie diet. Consume a low-carbohydrate diet. Follow the latest commercial weight loss program.

Balance calories consumed with calories expended.

What is a disadvantage of active stretching? It may not produce a sufficient stretch. It requires a partner. It has a very high risk of injury. It takes a long time to perform each stretch.

It may not produce a sufficient stretch.

What effect does regular moderate endurance exercise have on a person?

It reduces the risk of dementia.

Which is the best definition of physical activity? Movement carried out by the skeletal muscles that requires energy exercise that significantly increases breathing and heart rate any repetitive movement that causes gains in muscle mass actions that use about 150 calories of energy per hour

Movement carried out by the skeletal muscles that requires energy

Which stage of sleep is characterized by slow and even brain waves and is most necessary for growth and rest?

NERM

What is a general rule for stretching?

Stretch to a point of slight muscular tension.

Which statement is true about the location of fat in the body? Intra-abdominal fat is located around major organs, and adipose fat is located under the skin. Intra-abdominal fat is located under the skin, and adipose fat is located around major organs. Subcutaneous fat is located under the skin, and visceral fat is located around major organs. Subcutaneous fat is located around major organs, and visceral fat is located under the skin.

Subcutaneous fat is located under the skin, and visceral fat is located around major organs.

Which change to muscle cells causes older adults to lose muscular strength? The cells get smaller in size. The cells attach to the nervous system. The cells increase in number. The cells get larger in size.

The cells get smaller in size.

What is one effect of increasing one's cardiorespiratory endurance? The resting heart rate decreases. The resting blood pressure increases. Blood volume decreases. The amount of blood pumped per heartbeat decreases.

The resting heart rate decreases.

What functions do the aveoli serve in the lungs? They ensure that air flows completelt through the lungs. They allow for the exchange of carbon dioxide and oxygen. They help to expand and contract the lungs. They prevent dust and pollen from entering the lungs.

They allow for the exchange of carbon dioxide and oxygen.

Why are ballistic stretches are considered dangerous? They do not trigger action by stretch receptors. They do not increase flexibility. They may stimulate a muscular contraction during a stretch. They may cause a muscle to relax.

They may stimulate a muscular contraction during a stretch.

Which statement describes complete protein sources? They increase serum cholesterol levels. They supply all essential amino acids. They supply more energy than incomplete protein sources. They are stored in the body as fat.

They supply all essential amino acids.

Why do women have a higher proportion of essential fat than men? Women have lower metabolic rates. Women tend to expend less energy in physical activity. Women have less muscle tissue. Women have essential fat deposited in gender-specific sites.

Women have essential fat deposited in gender-specific sites.

Which of the following statements best describes the sympathetic division?

a division of the autonomic nervous system that activates during times of arousal, including exercise, severe pain, anger, or fear

Which of the following best describes the parasympathetic division?

a division of the autonomic nervous system that is in control when a person relaxes and that aids in digesting food, storing energy, and promoting growth

Which following specifically helps improve interpersonal wellness? an active, creative mind a great degree of self-confidence a network of caring people good physical health

a network of caring people

What is the definition of an amino acid? a type of carbohydrate that is difficult for humans to digest a protein building block a simple sugar that is the body's basic fuel a fatty acid that has no double bonds between carbon atoms

a protein building block

People who gain weight in the ________ are at greater risk for high blood pressure, diabetes, early-onset heart disease, stroke, certain cancers, and mortality. abdomen abdomen thighs buttocks

abdomen

Women with too little body fat may experience amenorhea, defined as ________ menstruation. excessive a complete end to absent or infrequent frequent

absent or infrequent

Which activities develop cardiorespiratory endurance?

activities that involve continuous rhythmic movements of large-muscle groups

Which stretching technique is most commonly associated with injury? ballistic stretching proprioceptive neuromuscular facilitation static stretching active stretching

ballistic stretching

How do mini-goals help a physical fitness program?

by keeping a program on track

How is muscular endurance assessed? by measuring the most force a muscle can produce in a single maximal effort by measuring the most force a muscle can produce in 10 minutes by measuring the ability of a muscle to exert force rapidly by measuring the ability to exert a submaximal force repeatedly over time

by measuring the ability to exert a submaximal force repeatedly over time

How is muscular strength assessed? by measuring the most force a muscle can produce in a single maximal effort by measuring the most force a muscle can produce in 10 minutes by measuring the ability of a muscle to exert force rapidly by measuring the ability to exert a submaximal force repeatedly over time

by measuring the most force a muscle can produce in one effort

Which term is defined as the ability of the body to perform prolonged, large-muscle, dynamic exercise at moderate to high levels of intensity? anaerobic capacity muscular endurance cardiorespiratory endurance adaptive capacity

cardiorespiratory endurance

What types of proteins do foods from animal sources provide? secondary incomplete complete primary

complete

A disease often associated with excess body weight is hypertension influenza diabetes pneumonia

diabetes

Full-range-of-motion spine exercises performed soon after waking can lead to injury because... disks are full of fluid circulation is reduced coordination is lower core muscles are stiff

disks are full of fluid

Which activity best demonstrates specificity of training? bicycling to develop back strength doing push-ups to develop chest and shoulder endurance running to develop flexibility weight training to develop cardiorespiratory endurance

doing push-ups to develop chest and shoulder endurance

Which of the following is specifically associated with physical wellness? compassion eating well self-confidence a support network

eating well

Which dimension of wellness includes optimism, trust, and self-confidence? physical wellness emotional wellness spiritual wellness interpersonal wellness

emotional wellness

What characterizes slow-twitch muscle fibers? lack of endurance rapid contraction lack of oxidative energy fatigue resistance

fatigue resistance

Which nutrient supplies the body with energy? minerals water vitamins fats

fats

Which type of wellness involves the ability to live within your means and to manage your money? spiritual environmental interpersonal financial

financial

Which best describes spiritual wellness? possession of a set of guiding beliefs that give meaning to life prevention of injuries an ability to share feelings with others participation in community work

possession of a set of guiding beliefs that give meaning to life

How does strength training improve body composition? primarily by decreasing body weight primarily by increasing fat weight primarily by increasing muscle mass primarily by decreasing muscle mass

primarily by increasing muscle mass

What type of stretching features contracting a muscle prior to stretching? passive stretching active stretching proprioceptive neuromuscular facilitation ballistic stretching

proprioceptive neuromuscular facilitation

Which stress response allows us to positively manage day-to-day stressors, such as deciding to go for a walk rather than overeating or using tobacco or alcohol?

psychological

What characterizes fast-twitch muscle fibers? great endurance high reliance on oxidative metabolism rapid contraction aerobic energy system

rapid contraction

Which is the largest component of metabolism, accounting for about 65% to 70% of daily energy expenditure? resting metabolism weight cycling food digestion physical activity

resting metabolism

What is the first step in developing a personal fitness plan?

setting goals for your fitness program

Over the past half-century, the popular image of the "ideal" body has changed from slightly plump to unhealthily thin. healthily thin to unhealthily thin. slightly plump to healthily thin. unhealthily thin to slightly plump.

slightly plump to unhealthily thin.

Which is one of the nine dimensions of wellness? dietary wellness ecological wellness logical wellness spiritual wellness

spiritual wellness

Whaich activity predominantly uses fast-twitch muscle fibers? walking sprinting jogging bike riding

sprinting

Which stretching technique do experts recommend for general fitness? proprioceptive neuromuscular facilitation ballistic stretching static stretching passive stretching

static stretching

What is the definition of muscular strength? the ability to move the joints through a full range of motion the amount of force a muscle can produce with a single maximum effort the ability to sustain a given level of muscular tension over time the amount of force a muscle can produce repeatedly over 60 seconds

the amount of force a muscle can produce with a single maximum effort

How is maximal oxygen consumption (VO2max) defined?

the highest rate of oxygen consumption that an individual is capable of during maximum physical effort

Which of the following describes occupational wellness? the quality of one's communication skills the ability to manage money the level of fulfillment gained from one's work the livability of one's surroundings

the level of fulfillment gained from one's work

Which of the following best defines the term stress response?

the physical and emotional changes associated with stress

How is the term stress best defined?

the physical and emotional state associated with the stress response

What is one of the functions of the cardiorespiratory system? to produce ATP to oxidize waste products to transport nutrients to boost the immune system

to transport nutrients

Which activities predominantly use slow-twitch muscle fibers? weight training and racket sports shot putting and sprinting jumping and sprinting walking and jogging

walking and jogging

Which element does environmental wellness include? waste reduction meditation communication skills trust

waste reduction

What is most likely to cause back pain? upright posture injury to the hip weak muscles increased flexibility

weak muscles