Concepts of Fitness study Guide
10. Which of the following is NOT a component of the cardiorespiratory system?
The brain.
38. What does metabolism refer to?
The sum of all chemical processes necessary to maintain the body
15. Power activities such as sprinting use predominantly fast-twitch muscle fibers.
True
4. Breaking your plan into smaller steps that you can accomplish one day at a time may reduce procrastination
True
13. Activities that would predominantly use fast-twitch muscle fibers are
sprinting.
8. Flexibility is best described as
the ability to move the joints through their full range of motion.
16. Muscular strength is assessed by measuring
the maximum amount of force a muscle can produce in a single maximal effort.
42. Approximately __% of Americans are considered obese.
36
14. A cool-down period after a weight training workout should include
5-10 minutes of easy activity or relaxation and stretching.
41. Approximately __% of Americans are considered overweight.
68
37. More than __% of Americans experience back pain by age 50
85
34. How many active minutes per week should a person get according to the American College of Sports Medicine Guidelines for health and wellness?
150
33. The minimum number of training days per week for gaining strength is?
2
30. The recommended duration for each cardiorespiratory exercise sessions is how many minutes?
20-60
19. Essential fat makes up approximately
3-5% of total body weight in men and 8-12% in women.
22. A pound of body fat is equal to
3500 calories.
45. What type of cholesterol is considered "good cholesterol"?
HDL
26. What is the difference between health and wellness?
Health is the absence of disease, wellness is living life to the fullest extent
36. Which is not a benefit of cardio respiratory exercise?
Increased muscle size and strength
29. The first step in changing behavior using the Trans-theoretical Model is
Pre-contemplation
28. What does the "S" in the SMART acronym stand for?
Specific
6. Physical activity can be defined as
a movement carried out by the skeletal muscles that requires energy.
List the 5 "Components of Fitness".
a. Cardiovascular Endurance b. Muscular Strength c. Muscular Endurance d. Flexibility e. Body Composition
What does the FITT Principle stand for?
a. Frequency b. Intensity c. Time d. Type
How is Maximum Heart Rate (MHR) calculated and what percentages is the Target Heart Rate Zone?
a. MHR = 220 - AGE b. Target Heart Rate Zone = 65-90% of MHR
Be "SMART" about setting goals, what does the acronym SMART mean?
a. Specific b. Measurable c. Attainable d. Realistic e. Time-Frame specific
1. List the nine dimensions of wellness (Acronym = SPECIE IF O).
a. Spiritual b. Physical c. Emotional d. Cultural e. Intellectual f. Environmental g. Interpersonal h. Financial i. Occupational
9. Muscular endurance is the
ability to resist fatigue and to sustain a given level of muscular tension over time.
31. What is the leading cause of death in Americans 18-24?
accidents
35. Static stretching should be performed
after an activity or on its own
25. Water
aids in digestion and food consumption, allows chemical reactions to take place, serves as a lubricant or cushion, and helps regulate body temperature.
20. An extremely low percentage of body fat in women that is associated with loss of bone mass and
amenorrhea.
32. Hypertrophy is defined as
an increase in muscle fiber size
39. Glycemic Index is used to measure the effects of the consumption of a food on
blood sugar
24. Experts say that two of the most important factors in a healthy diet are eating the "right" kinds of
carbohydrates and fats.
2. The nine dimensions of wellness do NOT include
dietary wellness.
18. In women
excessive exercise and low energy (calorie) intake can cause, unhealthy reduction in body fat levels, amenorrhea (absent menstruation), bone density loss and osteoporosis, and muscle wasting and fatigue.
27. The key to improving fitness is to
exercise consistently
44. Which macronutrient has approximately 9 calories per gram?
fats
12. Strength training improves body composition primarily by
increasing muscle mass.
40. Anemia is associated with a deficiency in
iron
3. Self-efficacy
is a person's belief in their ability to successfully take action and perform a specific task.
17. Overweight or obesity
is the most significant risk factor for the most common type of diabetes (Type 2 Diabetes).
21. BMI (Body Mass Index)
is useful for classifying the health risks of body weight.
5. Exercise refers to physical activity that is
planned, structured, and repetitive.
43. The healthiest way to lose body fat is
sensible diet and regular exercise
7. The best way to lose body fat is through
sensible diet and regular exercise.
1. An additional important dimension of wellness is financial wellness
which is the ability to live within your means and to manage your money.
23. Recent evidence suggests that people who eat more
whole grains especially those high in dietary fiber, tend to have a lower body weight than those that don't.
11. If heat loss exceeds the body's ability to warm itself
¬¬¬___________ can result.,Hypothermia