PED 101 final
With training, you can typically improve your VO2max by
15 to 20%
How many minutes of moderate physical activity should an adult perform each week to maintain health?
150 Minutes
According to the physical activity pyramid, individuals should work on muscular fitness
2 days per week
What percentage of adults in the United States are physically inactive?
23%
Approximately ________ of all Americans report limitations due to chronic back conditions.
30%
Stationary cycling at a moderate level would be equivalent to approximately ________ METS.
4
An alcohol that is 100 proof contains ________ alcohol.
50%
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
What percentage of Americans consumes alcohol regularly?
51.5
Heavy episodic (binge) drinking is defined as ________ or more drinks in a row for men or ________ or more drinks in a row for women.
5:4
The American College of Sports Medicine recommends a target heart rate range of ________ of HRmax.
64-95%
Which of the following kills more Americans ages 15-24 than almost all other causes combined?
Accidents
Gas exchange (the delivery of oxygen and the removal of carbon dioxide) in the lungs takes place in the
Alveoli
Which of the following statements is true regarding health care in the United States?
Americans spent 2.7 trillion dollars on health care in 2011.
Which of the following strategies is recommended as an effective way to manage your time?
Avoid overcommitment.
An eating disorder characterized by out-of-control eating without purging is known as
Binge eating disorder
The prodromal stage of herpes is characterized by ________ at the site of infection.
Burning and tingling
In the primary infection stage of HIV, the virus affects which cells in the bloodstream?
CD4
Small blood vessels that branch from arterioles and allow exchange of nutrients and wastes from body cells are known as
Capillaries
The number-one killer in the United States among adults of all ages is
Cardiovascular disease
Untreated ________ can lead to pelvic inflammatory disease.
Chlamydia
Your friend plays on the intramural soccer team. You notice one week that she is spending more time than usual running in the mornings and practicing kicking goals in the afternoon. When you ask about her intensity, she explains that she has a big game coming up and that she is determined to win. Which of the following is her chief motivation for exercise?
Competition
Which of these is the best source of soluble fiber?
Dried Beans
Recycling and using public transportation are examples of ________ wellness.
Environmental
________ barriers to physical activity include both external/physical factors and social/interpersonal factors that may make it harder or easier for you to exercise.
Environmental
A faster time and lower heart rate on a one-mile walk test would indicate a lower VO2max.
False
Active adults need about 1,200 to 1,500 calories of food energy per day.
False
Going to a bar with a friend when you are trying to quit drinking is an example of effectively controlling your environment.
False
International students tend to experience stress primarily from coursework.
False
It is more difficult to decide to change a behavior than to commit to changing it.
False
Men are diagnosed with chlamydia three times more often than women.
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
Short-term stress generally depresses the immune system.
False
Veins carry blood away from the heart.
False
Winning the approval of someone else is a good reason to change a behavior.
False
You live in a part of the country where it rains much of the time, which keeps you from being able to go for a nice run outside. The rain is an example of a personal barrier to physical activity.
False
Which of the following would help motivate someone to use condoms consistently?
Fear of pregnancy
When CD4 levels fall below 200 per cubic milliliter of blood, a person is considered to have
Full-blown AIDS
Which factor has the least impact on designing an exercise program?
Gender
The term that the World Health Organization created to describe the world-wide trend of increasing obesity rates is
Globesity
Receptors in the tendon that trigger your muscle to relax are called
Golgi tendon organs.
Which of the following sexually transmitted infections is not caused by a virus?
Gonorrhea
According to the UNCW Peer Educators, what are three curable STD's?
Gonorrhea, Syphilis, Chlamydia
Epinephrine and norepinephrine secreted during the stress response target cells within the
Heart
The stable, constant internal environment that our body maintains at rest is known as
Homeostasis
The improvements in oxygen delivery seen with training are a result of a(n)
Increase in Hemoglobin
Jim and Steve have been working out together for 3 months. Although they have been doing the same workout, Steve has shown faster improvement. This difference in their responses to exercise illustrates the principle of
Individuality
Learning a second language is most likely to improve ________ wellness.
Intellectual
Training that alternates periods of high-intensity exercise with periods of lower intensity exercise or rest is known as
Interval Training
The condition in which the body fails to produce enough hemoglobin in the blood is termed
Iron-defidceny anemia
Which of the following statements is true of the incidence of obesity in the United States?
It is steadily increasing.
Anemia results in
Low blood oxygen levels
Which of the following is a financial advantage of having a high level of wellness?
Lower health care cost
Shaping is defined as
Making a series of small changes
Which of the following is high in trans fats?
Margarine
HSV-1 can produce sores in or around the
Mout, Penis, ad vulva
Underweight associated with poor nutrition can result in a higher incidence of
Muscle wasting
Lean body tissue consists of
Muscle, Bone and Fluids
The primary infection stage of HIV is characterized by
Night sweats
Most people with chlamydia have
No symptoms
Attempting to double the amount of weight you can bench press in the space of a month is an example of which barrier to change?
Overambitious Goals
Psychologically hardy people are characterized by
Personal control
Research has shown that ________ decreases a person's risk for chronic disease.
Physical activity
Which of the following offers the most effective protection against STIs?
Plain latex condoms
Inflammation of the fascia on the underside of the foot is known as
Plantar Fasciitis
The stage of the transtheoretical model in which a person does not acknowledge a need to change a behavior is
Pre contemplation
Which of the following is a benefit of maintaining a good level of flexibility?
Prevention of low back pain
A measure of the percentage of alcohol or strength of an alcoholic drink is known as what?
Proof
The right ventricle pumps blood through the ________ to the lungs.
Pulmonary atria
Which of the following is attributed to regular physical activity?
Reduced risk of weight gain
The Harvard Medical School pyramid recommends minimizing the consumption of
Refined carbohydrates
The smoke emitted from the burning end of a cigarette is termed
Sidestream smoke
The principle that only the body systems worked during training will show adaptations is known as
Specificity
A good source of complex carbohydrate includes
Squash
Damage to muscle or tendon fibers due to injury or overtraining is known as
Strain
According to a national survey of college students, which of the following represents the biggest impediment to academic success?
Stress
The psychoactive substance in marijuana is known as
THC
Excessive protein should be avoided during a pre-game or pre-workout meal because it
Takes longer to digest
A behavior change contract can serve as a collected set of sources of support.
True
A one-rep maximal bench press would be primarily fueled by the immediate energy system.
True
Alcohol is absorbed more quickly when people are tense as opposed to when they are relaxed.
True
Being fit significantly reduces your mortality risk, regardless of the percentage of body fat you have.
True
Disordered eating is atypical, abnormal food consumption that diminishes wellness but is usually neither long-lived nor disruptive to everyday life.
True
Distress can be caused by an overload of positive stressors.
True
Everyone who diets will experience some degree of lowered metabolism during a period of calorie restriction.
True
Excess fat-soluble vitamins tend to be stored in the body.
True
Fitness gains diminish in about half the time it takes to acquire them.
True
Food portion sizes in America contribute to overeating.
True
For any cause of death at any age, people who lack social support have a higher risk of death than those who have a good support system.
True
Having physical activity regulated by someone else is negatively associated with activity levels.
True
Healthy People 2020 establishes national public health priorities.
True
If a woman ingests alcohol while pregnant, it will pass through the placenta and enter the growing baby's bloodstream.
True
In systemic circulation, blood circulates from the heart to the rest of the body and back.
True
In the maintenance stage, people work to prevent relapse into old habits.
True
Increased levels of body fat put an individual at risk for diabetes.
True
Increasing physical activity is a major heath goal identified by the Surgeon General.
True
Individuals who are in wheelchairs may use most strength-training machines that involve a seated position.
True
Living in an area where there is great urban sprawl can reduce the likelihood that one will exercise regularly.
True
Nearly all drug-addicted persons need specialized medical and psychological treatment to recover.
True
Nicotine increases blood sugar levels.
True
PID can cause irreversible damage to a woman reproductive system
True
People on rigid diets tend to have a higher percentage of body fat than people on more flexible plans.
True
People with a sense of control are able to accept responsibility for their behaviors.
True
Stress effects on the hippocampus alter memory.
True
Stress is a risk factor for back injury.
True
Studies have shown that exercise can reduce the symptoms of depression.
True
The Mediterranean Diet encourages people to use olive oil liberally in cooking and at the table.
True
The increase in oxygen transfer that occurs as the result of cardiorespiratory training is due to an increase in the number of capillaries and mitochondria within the muscle.
True
The only two things that can protect you from STD's AND unplanned pregnancy are Condoms & Abstinence.
True
The transtheoretical model divides behavioral change into chronological stages.
True
To gain improvements in flexibility, the stretch reflex should be reduced.
True
When starting an exercise program, you should perform longer warm-up and cool-down segments.
True
Drinking alcohol can block the absorption of calcium.
Tue
Jeff is a hard-driving, competitive, perfectionist. His personality type is most likely
Type A
The majority of alcohol is absorbed in the
Upper third of the small intestine
Which of the following is a good tip for avoiding financial stress?
Use online banking to avoid late fees.
When a person pictures himself succeeding in achieving a goal, he is using
Visualization
The upper respiratory passages
Warm, humidify and filter the air
A pattern of losing/gaining weight is known as
Weight cycling
Which of the following would typically have the highest concentration of alcohol?
a cocktail with 1 oz. of alcohol
Disk herniation is.
a permanent bulge of the intervertebral disk out of the normal space.
A motor unit consists of
a single nerve fiber connected to many muscle fibers.
An event or circumstance to which the body tries to adapt is
a stressor.
Cardiorespiratory fitness is defined as the
ability of the cardiovascular and respiratory systems to supply oxygen to muscles.
The hormone secreted by the pituitary gland in response to stress is
adrenocorticotropic hormone (ACTH).
Which ergogenic aid is associated with breast development in men, masculinization in women, depression, and aggression?
anabolic steroids
An eating disorder characterized by deliberate food restriction and severe, life-threatening weight loss is known as
anorexia nervosa
Submaximal tests are typically used to assess fitness because they
are safer than maximal tests
Jake has gained 10 lbs in the last five years due to inactivity and is beginning to notice significant stiffness in his joints. His problem may be related to the fact that his weight gain has significantly increased his risk of
arthritis
The upper chambers of the heart are called
atria
Benefits of regular stretching include improved
balance
Gina wants to strengthen her soleus muscles. Which exercises would you recommend to her?
bent-leg heel raise
A relaxation technique that teaches you to alter automatic physiological responses is
biofeedback
An eating disorder characterized by bouts of binge eating followed by self-induced vomiting, laxative abuse, or excessive exercise is known as
bulimia nervosa.
Small fluid-filled sacks that lubricate the movement of muscles over muscle or bone are called.
bursae
The five health-related components of physical fitness are
cardiorespiratory endurance, muscular strength, muscular endurance, flexibility, and body composition.
Chemicals associated with addiction
causes cellular changes
Stamina is the ability to rapidly change body position or body direction without losing speed, balance, or body control.
choose 8-10 basic full body resistance exercises
A condition in which the liver cells are damaged and scar tissue develops is known as
cirrhosis.
An excessive preoccupation with a behavior and an overwhelming need to perform it is defined as
compulsion.
Foods that typically make you feel full and keep you satisfied longer
consist of higher amounts of fiber.
If a stretch reflex is activated, the muscle will
contract
Which of the following is a way to get more heart-healthy fat into the diet?
cook with unsaturated oils
Going for a walk instead of eating dessert is an example of
countering
Characteristics of addiction include
denial.
The FITT formula is used to
design a safe and effective exercise program.
Stepping back to a simpler life is known as
downshifting.
Which of the following types of equipment can be used for resistance training?
elastic bands
Which of the following would be considered indoor cardio workout equipment?
elliptical machine
Simple carbohydrates primarily provide
energy.
A single muscle cell is called a fascicle.
false
Men have greater hip flexibility than women.
false
People who are hyperflexible have a low level of flexibility.
false
Stamina is the ability to rapidly change body position or body direction without losing speed, balance, or body control.
false
Whole body vibration platforms are not effective in increasing flexibility.
false
A group of muscle cells arranged in a bundle is called a
fascicle
Oxygen derivatives that can cause the body damage are known as
free radicals
Which of the following is an example of a viral infection?
genital warts
A person with an internal locus of control
has a high level of self-efficacy.
HDL cholesterol
helps protect against heart disease.
Which STI can cause debilitating and potentially fatal liver damage?
hepatitis B
Your recommended BMI will tend to be on the lower end of the range if you have a
high fat consumption.
A state of physiological equilibrium is known as which of the following?
homeostasis
The region of the brain that releases hormones that first trigger the stress response is called the
hypothalamus.
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
Hypertrophy is a physiological change resulting from resistance training that involves which of the following?
increased muscle cross-sectional area
A planned confrontation with an alcoholic that involves friends, family, and counselors is known as a(n)
intervention.
A muscle contraction with no change in muscle length is
isometric
Alcohol use becomes alcohol abuse when
it negatively affects social and family relationships.
Gains in muscular endurance are best developed with
lower resistance and more repetitions.
When people talk about "lower-back pain" they are most likely referring to discomfort in what area?
lumbar spine
What is the most logical order of exercises in a weight training circuit?
multi-joint exercises, single-joint exercises, core exercises
After 8 weeks on a resistance-training program, Nathan notices he can snowboard for a longer period of time before tiring. This is due to improved
muscular endurance
A person who wants to lose weight should strive to achieve
negative caloric balance.
Muscular fitness is defined as the ability
of the musculoskeletal system to perform daily activities without undue fatigue.
Two months ago, Mike broke a bone when he took a spill on the basketball court. His bone has healed now, so he wants to start getting strength back in his deltoid muscles. What exercises would you recommend to him?
overhead press
Physical fitness is the ability to
perform moderate to vigorous physical activity without undue fatigue.
Addiction is defined as
persistent, compulsive dependence on a behavior or substance.
Which mineral helps regulate pH balance?
phosphorus
An acute stress disorder caused by experiencing an extremely traumatic event is
post-traumatic stress disorder.
Regular resistance training
protects the body from injuries
Which of the following is an example of a calisthenics exercise?
pull-ups
The glycemic index is a measure of the rate at which foods
raise blood sugar levels.
The time between a stimulus and response is
reaction time
Which of the following occurs as a result of the fight-or-flight response?
respiration increases
Loss of muscle mass and strength with aging is called
sarcopenia
A signal of fullness from the body is known as
satiety
Problems associated with long-term use of alcohol include
shrinkage in brain size and weight.
Which of the following is an example of a habit that fights the negative effects of stress?
sleeping in a quiet, dark room
What substance lubricates and protects joints?
synovial fluid
Skeletal muscles taper at the ends to form ________, which attach muscles to bones.
tendons
Activities at the top of the physical activity pyramid represent activities
that you should spend the least amount of time on.
One advantage of a stability ball for resistance work is.
the development of core strength.
People living in crowded urban environments tend to experience the greatest stress from
the high cost of living.
Wellness is defined by
the optimal soundness of the body and mind
Which of the following would be considered a stressor?
traffic tie-up on I-95 South
Which of the following sexually transmitted infections is caused by a protozoan?
trichomoniasis
Creatine is found naturally in the body.
true
Improved flexibility results in greater freedom of movement.
true
Resistance training is beneficial in preventing osteoporosis.
true
The SMART guidelines are a helpful framework for setting goals to improve flexibility.
true
Type I (slow-twitch) muscle fibers
utilize oxygen to contract.
A vitamin that aids blood clotting is
vitamin K.
Which of the following athletes is most likely to have the greatest percentage of fast-twitch muscle fibers?
weight lifter
A prejudice against overweight and obese people is known as
weight stigma.
The most important factor to keep in mind when losing weight is
your overall percentage of body fat