PHED

An increase in muscle mass will eventually produce an increase in metabolism True False

True

Regular physical activity and increased physical fitness have been shown to increase serotonin levels in the brain.

True

The demand on the cardiorespiratory system is greater when the percentage of body fat is high.

True

Which vitamin is not a fat-soluble vitamin? Vitamin A Vitamin C Vitamin D Vitamin K

Vitamin C

Which vitamin is not a fat-soluble vitamin? Vitamin K Vitamin D Vitamin C Vitamin A

Vitamin C

The HHS re-evaluates major risks to health and wellness every _____ years.

10

When progressing in weight, an individual should try to increase the weight by _______. 10 percent 5 percent 30 percent 20 percent

10 percent

What is the recommended daily allowance of carbohydrates in grams? 200 130 400 75

130

What is the recommended daily allowance of carbohydrates in grams? 200 130 75 400

130

A body mass index (BMI) in the range of _______ is considered healthy. 22 to 25 25 to 30 16 to 22 18 to 25

18 to 25

To help yourself fall asleep, avoid eating a large meal _______ hour(s) before bedtime. 2 1 4 3

2

To help yourself fall asleep, avoid eating a large meal _______ hour(s) before bedtime. 1 2 3 4

2

When training specifically for the development of muscular strength, the concentric, or positive, portion of the exercise should require 1 to 2 seconds, while the eccentric, or negative, portion of the lift should require __________ second(s). 4 to 6 1 to 2 2 to 4 less than 1

2 to 4

When training specifically for the development of muscular strength, the concentric, or positive, portion of the exercise should require 1 to 2 seconds, while the eccentric, or negative, portion of the lift should require __________ second(s). less than 1 2 to 4 1 to 2 4 to 6

2 to 4

To remain in caloric balance as you age, you will need to decrease your caloric intake by about ____% every 10 years over the age of 25 3 1 3.5 2.5

2.5

The ACSM recommends vigorously intense aerobic activity for _______ minutes a minimum of 3 days a week. 20 40 60 30

20

What is the recommended percentage of calories that should be from fat in your diet? 30% to 55% 20% to 35% 15% to 25% 5% to 15%

20% to 35%

How many grams of fiber should adult women consume in their daily diet? 45 25 35 15

25

A BMI in the range of _______ is considered overweight. 22 to 25 25 to 30 16 to 22 18 to 25

25 to 30

In contrast to fat tissue, lean body tissue contains less fat, more protein, and more water and represents approximately ______ calories 1500 2500 3500 4500

2500

In contrast to fat tissue, lean body tissue contains less fat, more protein, and more water and represents approximately ______ calories 4500 2500 3500 1500

2500

How many muscles attach to the lumbo-pelvic complex? 19 20 28 29

29

How many muscles attach to the lumbo-pelvic complex? 28 20 19 29

29

During the YMCA Step Test, subjects step to a metronome for how many minutes? 1 2 3 4

3

During the YMCA Step Test, subjects step to a metronome for how many minutes? 2 1 4 3

3

Functional strength training incorporates integrated exercises by using eccentric, concentric, or isometric contractions in ________ plane(s) of motion simultaneously. two four one three

3

How many different types of contraction is skeletal muscle capable of making? Two Three Four Five

3

It is recommended that you try to work out at least _____ days per week to see improvement. 3 2 4 5

3

It is recommended that you try to work out at least _____ days per week to see improvement. 3 5 4 2

3

After which age do qualities such as muscular endurance, coordination, and strength begin to decrease? 30 20 40 50

30

The U.S. Department of Health and Human Services (HHS) reported that only 24 percent of adults participate in a minimum of __________ minutes of light-to-moderate physical activity at least five times per week.

30

The U.S. Department of Health and Human Services (HHS) reported that only 24 percent of adults participate in a minimum of __________ minutes of light-to-moderate physical activity at least five times per week. 15 60 30 45

30

The recommendation for a light meal 2 to 4 hours before activity is about _______ calories. 400 100 200 300

300

It is a good idea for anyone over the age of ________ to assess their medical history to identify preexisting conditions that should be considered before starting an exercise program. 15 45 25 35

35

How many grams of fiber should adult men consume in their daily diet? 18 28 38 48

38

Normal maximum aerobic capacity for most men and women ages 15 to 25 years would fall in the range of ____ to _____ ml/kg/min. 12; 24 50; 60 26; 36 38; 46

38; 46

A big concern with eating fast food is that roughly ___________ of the calories comes from fats. 10% to 20% 20% 30% 30% to 40% 40% to 50%

40% to 50%

A big concern with eating fast food is that roughly ___________ of the calories comes from fats. 30% to 40% 40% to 50% 20% 30% 10% to 20%

40% to 50%

For a healthy, fit individual to maintain health and reduce the risk for chronic disease, it is recommended to engage in 30 minutes of moderate-intensity activity _______ days a week. 4 6 5 3

5

The recommended length of the cool-down period is _______ minutes. 1 to 5 5 to 10 10 to 15 15 to 20

5 to 10

A history of coronary artery disease (CAD) in the family is considered a predisposing risk factor when parents or siblings experience evidence of the atherosclerotic disease process between the ages of ______ to _____ years. 35; 40 55; 60 70; 75 40; 45

55; 60

To develop strength, the amount of weight selected should be sufficient to allow _______ maximum repetitions in each of three sets. 6 to 8 8 to 10 4 to 6 2 to 4

6 to 8

Approximately ___ percent of the population is somewhat active but fails to achieve the exercise intensity levels necessary for improving cardiorespiratory endurance. 20 60 40 80

60

Individuals who are obese have a premature death rate that is _______higher than those who are not obese 50% 60% 70% 80%

70%

At rest, the heart pumps out approximately _______ ml of blood per beat. 60 70 90 80

90

The physiological response to stress follows a three-stage pattern. What is the pattern? Alarm, exhaustion, and resistance Alarm, resistance, and exhaustion Resistance, alarm, and exhaustion Resistance, exhaustion, and alarm

Alarm, resistance, and exhaustion

The physiological response to stress follows a three-stage pattern. What is the pattern? Alarm, exhaustion, and resistance Resistance, alarm, and exhaustion Resistance, exhaustion, and alarm Alarm, resistance, and exhaustion

Alarm, resistance, and exhaustion

Which eating disorder is characterized by recurrent episodes of binge-type eating followed by purging? Binge eating disorder Anorexia nervosa Bulimia nervosa Other Specified Feeding or Eating disorder

Bulimia nervosa

Which is NOT a sign of the fight-or-flight syndrome? Increased heart rate Increased blood pressure Increased respiratory rate Decreased blood pressure

Decreased blood pressure

__________ denotes detrimental responses or negative stressors. Dustress Eustress Distress Nonstress

Distress

Some of the psychological benefits of exercise include decreased motivation, increased self-perception and esteem, improved mood states, decreased emotional well-being, reduced stress and anxiety, and a realistic body image.

False

Which of the following is not a component of lean body mass? Fat Bone Muscle Nerves

Fat

Which of the following is not a component of lean body mass? Muscle Nerves Bone Fat

Fat

The "F" in the acronym FITT stands for what word? Fun Fartlek Frequency Flexibility

Frequency

The formula for heart rate (HR) max is what? HRmax = 208 - 0.7 ´ Age HRmax = 206 - 0.7 ´ Age HRmax = 218 - 0.7 ´ Age HRmax = 226 - 0.7 ´ Age

HRmax = 208 - 0.7 ´ Age

Which of the following is an approach to health and well-being that accepts natural diversity in body size, encouraging people to stop focusing on weight, dieting, or other weight loss efforts? Health at Any Size Healthy Body Anywhere Health Anywhere Heart Health at Any Size

Health at Any Size

Which is not a major health indicator in Healthy People 2020?

Health insurance

Which is not a major health indicator in Healthy People 2020? Health insurance Mental health Tobacco use Immunizations

Health insurance

Which is NOT a sign of an individual who is sleep deprived? Is less productive Has poor judgment Is satiated Makes more mistakes

Is satiated

Which is NOT a sign of an individual who is sleep deprived? Makes more mistakes Is satiated Is less productive Has poor judgment

Is satiated

If you are working hard enough to break a sweat but can still carry on a conversation, you are working at which intensity? Low Moderate High-moderate Vigorous

Moderate

Which is NOT a sign of stress? Dryness of throat and mouth Inability to concentrate Decreased smoking Impulsive behavior

NOT Decreased smoking, impulsive behavior

Marathon runners most likely have more of which type of muscle fiber? Short-twitch Long-twitch Slow-twitch Fast-twitch

NOT long,

Which is a sequence of carefully performed movements that stretches and strengthens muscles? Yoga Pilates Tai chi Zumba

Pilates

Health-related fitness components do not include which of the following?

Power

The "R" in PAR-Q stands for what word? Ready Really Remember Readiness

Readiness

Recommendations to reduce obesity and prevent chronic disease are all of the following EXCEPT? Reduce sodium and added sugar Reduce refined grains and replace solid fat with oils Reduce calories and increase physical activity Reduce vitamins, minerals and water

Reduce vitamins, minerals and water

Weight Watchers is an example of which type of diet? High-carbohydrate High-protein; low-carbohydrate Restricted-calorie Low-fat; low-cholesterol

Restricted-calorie

"If you don't use it, you'll lose it" describes which concept? Overtraining Hypertrophy Neuromuscular efficiency Reversibility

Reversibility

"If you don't use it, you'll lose it" describes which concept? Reversibility Overtraining Neuromuscular efficiency Hypertrophy

Reversibility

_______-twitch muscle fibers require large amounts of oxygen for contraction and are more resistant to fatigue. Fast Slow Long Short

Slow

Which sense is not involved in neuromuscular coordination?

Smell

If a person takes yoga classes in an attempt to increase his or her flexibility, then he or she would be following which principle of a fitness program? Reversibility Specificity Progression Consistency

Specificity

_________ is the ability to perform a particular movement very rapidly. Neuromuscular coordination Muscular endurance Power Speed

Speed

Power is a function of which two components?' Strength and speed Speed and agility Balance and agility Strength and balance

Strength and speed

A poor warm-up routine can lead to fatigue and potential injury, limiting your attention and ultimately resulting in a poor program. True False

T

African Americans have a higher incidence of hypertension than Caucasians. True False

T

Forms of cardiovascular disease include congenital heart disease, arrhythmias, peripheral artery disease, pericarditis, and cardiomyopathy. True False

T

If you gradually overload the system by running farther at a faster pace, you will force the cardiorespiratory system to work more efficiently to keep up with increased physical demands. True False

T

If you gradually overload the system by running farther at a faster pace, you will force the cardiorespiratory system to work more efficiently to keep up with increased physical demands. True False

T

Knowing REE is a great tool for weight maintenance and weight loss. True False

T

No federal or governmental controls regulate the sale and ensure the quality of herbal supplements being sold. True False

T

Pain that comes from a trigger point may also cause some restricted range of motion. True False

T

Regardless of the type of physical activity in which you choose to participate, certain principles should be incorporated into every program. True False

T

Regardless of the type of physical activity in which you choose to participate, certain principles should be incorporated into every program. True False

T

Small amounts of caffeine benefit physical performance. True False

T

The functioning of the kidney, lungs, and blood vessels is essential for distributing oxygen and nutrients and removing wastes from the body. True False

T

The major roles for nutrients are growth, repair and maintenance of all body cells, regulation of body processes, and to supply energy for cells. True False

T

The principles of overload and progression should also be applied to a stretching program. True False

T

The type of activity used in continuous training must be aerobic. True False

T

The type of activity used in continuous training must be aerobic. True False

T

Water is a key macronutrient that is most often overlooked in people's diets. True False

T

Without oxygen, the body is incapable of producing energy for an extended period of time. True False

T

Which organization published the Physical Activity Guidelines for Americans in 2008, including guidelines that were a little more flexible than previous recommendations? The Centers for Disease Control and Prevention American College of Sports Medicine American Heart Association American Health Association

The Centers for Disease Control and Prevention

Which are body postures and breathing exercises used to help reduce stress? Zumba Tai chi Pilates Yoga

YOGA

When extending the elbow, the triceps act as the ________ muscle. antagonist protagonist agonist passive

agonist

The rate at which calories are spent for carrying on the body's vital functions and maintenance activities basal metabolic rate set point theory caloric balance kilocalorie

basal metabolic rate

In females, where is the highest incidence of cancer found? Colon/rectum Uterus Lung Breast

breast

Lack of sleep increases the risk of weight gain by affecting the way the body processes and stores _____________. fats vitamins carbohydrates proteins

carbohydrates

Lack of sleep increases the risk of weight gain by affecting the way the body processes and stores _____________. proteins vitamins carbohydrates fats

carbohydrates

Exercise can decrease the production of hormones related to stress, such as _______. testosterone estrogen cortisol growth hormone

cortisol

Exercise can decrease the production of hormones related to stress, such as _______. testosterone growth hormone estrogen cortisol

cortisol

Beneficial stress, such as moderate physical training, is called ___________. distress dustress nonstress eustress

eustress

Four energy-generating systems function in muscle tissue to produce a chemical compound called ATP. True False

f

To see improvement in cardiorespiratory endurance, it is necessary for a previously sedentary or unfit individual to engage in no fewer than two physical activity sessions per week. True False

false

Glycogen is broken down to supply ______________, which is then metabolized to generate adenosine triphosphate (ATP). lactate oxygen glucose nitrogen

glucose

The American College of Sports Medicine (ACSM) recommends training at _______ of your max target heart rate for vigorous-intensity. 75% to 79% greater than 80% 70% to 74% 60% to 79%

greater than 80%

The ________ the intensity of the exercise, the _______ the heart rate. greater; lower greater; higher lower; higher lower; lower

greater; higher

If you progress your workout too rapidly, you will likely develop a/an ________. chronic illness asthma injury eating disorder

injury

If you progress your workout too rapidly, you will likely develop a/an ________. chronic illness asthma eating disorder injury

injury

When an injury may prevent an individual from going through a full range of motion, _______ exercises are used to develop strength. isotonic isometric concentric eccentric

isometric

When lifting with free weights, a person can usually lift _______ weight compared to when using weight machines to do the same exercise. more less the same twice as much

less

Lending prescriptions to others is an example of drug _______. misuse abuse overdose use

misuse

Plyometric exercise is used to develop ________________. flexibility muscular strength muscular power muscular endurance

not muscular strength,

When flexing the elbow, the biceps act as the ___________ muscle. passive agonist antagonist protagonist

not protagonist

When your body adapts to a workout routine, you may experience a ________ in reaching your goals. peak plateau regression progression

plateau

In males, where is the highest incidence of cancer found? Prostate Lung Colon/rectum Urinary tract

prostate

The "R" in the SMART principle stands for what word? Realistic Relevant Reasons Reliable

relevant

Speed, power, balance, and agility are examples of _______-related fitness components. sport health skill performance

skill

Fat located just under the skin is called dermal subcutaneous cellulite visceral

subcutaneous

Coping is an attempt to effectively manage or control stress by using techniques that alter the physiological and psychological consequences of stress. True False

t

Dietary surveys show that Americans eat more protein than needed. True False

t

It is important to warm up before you begin any type of workout. True False

t

Research has indicated that most individuals who abuse psychoactive drugs have the type of personality that is often impressionable, escapist, or fragile. True False

t

Those with eating disorders should be referred to a licensed psychologist or medical professional who specializes in treating eating disorders as eating disorders can have serious health consequences. True False

t

Water is a key macronutrient that is most often overlooked in people's diets. True False

t

Sleeping extra hours on your days off from work, or going to bed later and then sleeping later in the morning, tends to interfere with your individual _____-_____ rhythm. Cardio-Respiratory well-rested distress-eustress wake-sleep

wake-sleep

Sleeping extra hours on your days off from work, or going to bed later and then sleeping later in the morning, tends to interfere with your individual _____-_____ rhythm. well-rested wake-sleep distress-eustress Cardio-Respiratory

wake-sleep

Which are body postures and breathing exercises used to help reduce stress? Yoga Zumba Pilates Tai chi

yoga

The "M" in the SMART principle stands for what word?

Measurable

Which is not a macronutrient? Minerals Fats Carbohydrates Proteins

Minerals

What is the hallmark component of any lifestyle change? Exercise Behavior Modification Becoming a vegetarian Increasing protein intake

Behavior Modification

As physical activity levels decrease, the number of deaths attributed to CAD decrease. True False

F

Dustress involves techniques that attempt to reduce both the quantity and the quality of stress in your life True False

F

Malignant tumors typically pose only a small threat to tissue and tend to remain confined in a limited space. True False

F

Some of the psychological benefits of exercise include decreased motivation, increased self-perception and esteem, improved mood states, decreased emotional well-being, reduced stress and anxiety, and a realistic body image. True False

F

The 3 steps to maintaining a healthy body weight are all of the following EXCEPT? Keep your finger on the pulse of what is new and follow those directions exactly. Make appropriate behavior modifications. Consume a healthy diet, characterized by low fat intake and high intake of complex carbohydrates such as fruit, vegetables, whole grains, legumes, and beans. Perform a structured exercise program on a regular basis. Include a mix of cardiovascular and strength training exercises.

Keep your finger on the pulse of what is new and follow those directions exactly.

Which is not a component of the cardiorespiratory system? Blood vessels Heart Kidney Lungs

Kidney

Which structure connects bone to bone and provides stability around a joint? Muscles Tendons Fascia Ligaments

Ligaments