Fitness and Wellness Practice Exam
According to a landmark study reported in the Journal of the American Medical Association, how much higher was death rate from all causes for low-fit women as compared to high-fit women?
4.6 times higher
On a crash diet, how much of the weight loss is in lean protein tissue?
About 50 percent
When muscles aren't exercised, muscle cells turn into fat cells.
False
An "excellent" cardiorespiratory fitness rating in mL/kg/min for young male adults is about
50.
How has research shown a link between spirituality and good mental health?
Having a sense of awe and wonder reduces inflammation
What is the definition of wellness?
The constant and deliberate effort to stay healthy and achieve the highest potential for well-being
Which of the following is not a technique used in the assessment of percent body fat?
body mass index
Breathing in and holding your breath _____.
increases the overall level of oxygen in your system
Which of the following is not a health risk of having a high percentage of body fat even if one looks slim?
low cholesterol
Bodily movement produced by skeletal muscles is called
physical activity.
Individuals who are prone to injury when jogging may
take up cycling.
Tolerable weight is a body weight
that is not ideal but one that you can live with.
The metabolic profile is used in reference to
a. insulin sensitivity. b. glucose tolerance. c. cholesterol levels. d. cardiovascular disease. e. All of these are correct choices
Which of the following impediments can keep people from acting on a desire to change?
lack of competence, confidence, and motivation
To decrease the risk of heart disease, saturated fat in the diet should be replaced by
polyunsaturated fats.
The technique in which a person breathes in through the nose to a specific count and then exhales through pursed lips to double the intake count is known as
sighing.
A regular aerobic exercise program
significantly decreases the risk for cardiovascular disease.
Cancer can be defined as
an uncontrolled growth and spread of abnormal cells.
What do both smartphones and activity trackers contain that measure gravity and changes in movement?
An accelerometer
Which of the following is not a mode of stretching?
elastic elongation
Which fish gives you the most omega-3 per serving?
Salmon
Accidents are the leading cause of death in the United States for people under the age of 45.
True
An individual who is 30 or more pounds overweight during middle age decreases his or her lifespan by about 7 years.
True
Which of the following parameters is used to estimate maximal oxygen uptake according to the 1.0-mile walk test?
a. body weight b. gender c. total 1.0-mile walk time d. exercise heart rate e. All of these are used to estimate VO2max.
Yoga exercises have been used successfully to
help in rehabilitation after a stroke.
Mong has smoked cigarettes since she was a teenager. She is now realizing the potential long-term ramifications of her smoking but isn't ready to think about quitting. What stage is she at in the transtheoretical model for behavior change?
Contemplation
Individuals who acknowledge that they have a problem and begin to think seriously about overcoming it are said to be in the "action stage" of change.
False
Myofibrillar hypertrophy produces greater muscle hypertrophy as compared to sarcoplasmic hypertrophy.
False
Studies show an insignificant drop in mortality when individuals move from low fitness to moderate fitness.
False
Three quarters of the people in the United States have diabetes or prediabetes.
False
Age-related loss of lean body mass, strength and function is known as _______.
Sarcopenia
Which of the following is one of the healthy lifestyle habits used in behavior modification?
Surround yourself with healthy friendships
People who believe they have control over events in their lives are said to have an internal locus of control.
True
Regular strength-training improves blood glucose control in both diabetic men and women.
True
Vigorous-intensity aerobic exercise, as compared to moderate-intensity activity, leads to better improvements in coronary heart disease risk factors.
True
Visualizing a plan for when you are tempted to give up on your goal is known as
implementation intentions.
Muscular flexibility is defined as
the achievable range of motion at a joint or group of joints without causing injury.
Cardiorespiratory endurance is determined by
the amount of oxygen the body is able to utilize per minute of physical activity.
During the starting position of the modified sit-and-reach test,
the hips, back, and head are placed against a wall.
The training concept that states that the demands placed on a system must be increased systematically and progressively over time to cause physiological adaptation is referred to as
the overload principle.
For someone who is currently completely inactive, adding _____ minutes of exercise a day can add _____ years to one's life.
15 minutes; 3 years
Drinking about a cup of cool water every ___ minutes seems to be ideal to prevent dehydration during exercise in the heat.
15 to 20
Individuals reach peak bone mass between what ages?
18 and 25
As a person ages, what percentage does their metabolism decline per decade?
2 percent
According to the American College of Sports Medicine, the recommended duration for each cardiorespiratory training session is
20 to 60 minutes.
Which of the following is a component of performance-related fitness?
Agility
The fight-or-flight mechanism is only active by life-threatening stressors.
False
According to the textbook, willpower reserve can be increased through which of the following?
Getting a good night's sleep
Why do physically fit people have greater protection against free radicals?
The body's antioxidant defense system improves as fitness improves
What is required to improve fitness?
Time and dedication
A one-mile walk test can be used to assess cardiorespiratory endurance.
True
Brisk walking (at speeds of 4 miles per hour or faster) improves cardiorespiratory fitness.
True
Cardiorespiratory fitness is best determined through a maximal oxygen uptake test.
True
The standard treatment for acute sports injuries is rest, cold application, compression or splinting (or both), and elevation of the affected body part.
True
Osteoporosis predominantly affects which population?
Women after menopause
Which of the following statements about exercise during pregnancy is false?
Women are encouraged to exercise above a "somewhat hard" exertion level.
Which of the following is not a goal of dietary guidelines for healthy people?
a. Increase daily intake of fruits and vegetables and whole grains. b. Reduce the intake of calories from saturated fats, sodium, and added sugars. c. Use nonfat or low-fat milk and milk products and/or fortified soy beverages. d. Incorporate a variety of protein foods in the diet. e. All are goals of the dietary guidelines.
Nonexercise activity thermogenesis (NEAT)
includes activities such as walking to work and grocery shopping.
Achieved maximal heart rates during swimming are approximately _____ beats per minute (bpm) lower than during running.
10-13
The vigorous-intensity cardiorespiratory training zone for a 22-year-old individual with a resting heart rate of 68 bpm is
142 to 179.
From a functional point of view, typical sedentary people in the United States are about how many years older than their chronological age indicates?
25
What percentage of deaths annually in the United States is from cardiovascular disease?
29.5
Which of the following activities does not contribute to the development of cardiorespiratory endurance?
400-yard dash
How many minutes of physical activity should children and adolescents participate in per day?
60
The daily amount of physical activity recommended for weight loss maintenance is
60 to 90 minutes.
The body's reaction to stressors, explained by the general adaptation syndrome, is composed of which of the following stages?
Alarm, resistance, exhaustion and recovery
After several months of aerobic training, VO2max increases to what percentage on average?
Between 15 and 20
What type of illness develops and lasts over time?
Chronic disease
Which type of fitness training involves a combination of 6 to 12 aerobic and strength exercises performed in rapid sequence?
Circuit training
Silvana has been told by her doctor that she is prediabetic and needs to look at how much sugar is in her daily calorie intake. She has been taking the time to read the labels on all the food she is eating because she has no idea how much sugar she is taking in per day. What step in behavior modification is she practicing?
Consciousness-raising
Individuals with a growth mindset are more successful in which one of the following?
Creativity
Which of the following foods most likely to contain AGEs?
Deep-fried chicken
What guideline was created by the National Academy of Sciences that set dietary nutrient goals for people in the United States and Canada?
Dietary Reference Intakes
Which of the following is NOT a type of periodized training?
Endurance periodization
The amount of a nutrient that is estimated to meet the nutrient requirement of half the healthy people in specific age and gender groups is known as the
Estimated Average Requirement.
What hormone is associate with amenorrhea in women?
Estrogen
Planned, structured, and repetitive bodily movement done to improve or maintain one or more components of physical fitness best describes which term?
Exercise
What did Dr. Jordan Metzel state was the best form of medicine?
Exercise
Which agency could you contact if you wanted to report concerns that a cosmetic product is unsafe?
FDA
"Nonspecific response" means that the body reacts differently to a stressor based on the positive or negative nature of the event.
False
A person is more likely to resort to preconditioned habits in a new, unfamiliar environment.
False
Excessive subcutaneous fat is more detrimental to good health than excessive visceral fat.
False
The FITT-VP acronym refers to specialized training techniques used only by extremely fit people.
False
The benefits of energy drinks by far surpass those of plain thirst-quenching drinks.
False
The precise amount of exercise required to offset cardiovascular risk has been well established by scientific research.
False
Sylvia has recently recovered from an automobile accident and is looking for an exercise program that improves her balance and coordination and makes it easier for her to perform daily activities. What type of fitness program should she start?
Functional fitness
Which of the following is an example of a SMART goal?
I will lose 22 pounds (to hit my target weight of 155) in 16 weeks
Anton suffers from chronic stress. How does this contribute to his risk for diabetes?
It causes an increase of epinephrine and adrenaline, which elevates blood glucose levels
How does sleep deprivation lead to weight gain?
It increases levels of ghrelin and decreases levels of leptin.
What is the necessary first step for a person beginning a weight management program?
Making a commitment to change
How should you spend the last 20 minutes of your evening?
Meditation
According to experts, successful people learn how to set develop goals that _______ the demands on their willpower.
Minimize
Which of the following is the fitness standard that is set higher than the health fitness standard and requires a more vigorous exercise program?
Physical fitness standard
The increasing rate in the number of people overweight or obese can be attributed to these two culprits.
Physical inactivity and poor dietary habits
Phytonutrients are found in which of the following foods?
Pumpkin seeds
Theresa's total cholesterol levels are 240 mg/dL. What should she do about these levels?
Reduce her levels to below 200 mg/dL
What did Dr. Metzel state that health professionals were just now learning was another benefit of exercise?
Reducing chronic inflammation
Which of the following is attributed to lack of regular physical activity?
Sedentary death syndrome (SeDS)
In what type of stretching are muscles lengthened gradually through a joint's complete range of motion, where the final position is held for a few seconds?
Static stretching
What does the one repetition maximum (1RM) technique determine?
The maximum amount of resistance a person is able to lift in a single effort
What principle states that for strength or endurance to improve, demands placed on the muscle must be increased systematically and progressively over time, and the weight lifted must be of a magnitude significant enough to produce development?
The overload principle
If one desires to hit a target weight that falls within their recommended range, what must one know
The percentage of their weight that is storage fat
Which of the following statements applies to core values?
They change throughout life
The basal metabolic rate may drop dramatically against a consistent negative caloric balance.
True
Whenever Sonia gets stressed, she likes to imagine that she is in her favorite place, walking on a beach with her dog. What type of stress-coping technique is she using?
Visual imagery
What is the most cost effective, simple, and reliable way to predict abdominal visceral fat?
Waist circumference measurement
According to Dr. Metzel, people will work much harder with their exercise program if they _________.
Work out with a group
What is the greatest benefit of being physically fit?
a higher quality of life
When the body uses muscle protein instead of a combination of fats and carbohydrates as a source of energy,
a large amount of weight loss is in the form of water.
What is proper nutrition?
a. A person's diet supplies all the essential nutrients to carry out normal tissue growth, repair, and maintenance. b. A person's diet provides enough substrates to produce all the energy necessary for work, physical activity, and relaxation. d. Both A and B
Osteoporosis is
a. a crippling disease. b. more prevalent in women. c. more likely in people who were calcium-deficient at a young age. d. linked to heavy drinking and smoking. e. All are correct choices.
Effective time managers
a. delegate. b. learn to say "no." c. avoid boredom. d. set aside overtimes. e. do all of the above.
Meditation
a. induces relaxation. b. alleviates the harmful physiological effects of stress. c. can be performed just about anywhere. d. incorporates breathing exercises. e. All of the above statements describe meditation.
A SMART goal is effective when it is
a. realistic. b. measurable. c. specific. d. acceptable. e. All are correct choices.
The Physical Activity Guidelines for Americans state that adults between 18 and 64 years of age should
a.do 2 hours and 30 minutes to 5 hours a week of moderate intensity aerobic physical activity. b.do 1 hour and 15 minutes to 2 hours and 30 minutes a week of vigorous-intensity aerobic physical activity. c.do a combination of moderate- and vigorous-intensity aerobic physical activity equivalent to that listed under choices a and b above. d.move more frequently and sit less throughout the day. e.All of these choices are correct.
The leading cause of death for people ages 1-44 in the United States is
accidents.
Treatment of anorexia nervosa
almost always requires professional help.
People with an internal locus of control
are healthier.
To protect yourself from consumer fraud when buying a new product,
ask someone who understands the product but does not stand to profit from the transaction.
Which of the following behaviors seems to have the greatest impact in increasing the risk for illness among Type A individuals?
chronic hostility
The process whereby you substitute healthy behaviors for a problem behavior is called
countering.
The science of nutrition studies the relationship of
foods to optimal health and performance.
According to MyPlate, you should make half your plate
fruits and vegetables.
A precontemplator is a person who
has no desire to change a behavior.
What percentage of body fat in men and women is considered to present high health risks?
men 23%, women 33%
Which of the following is not a component of performancerelated fitness?
mobility
Which of the following exercises is not used to assess muscular endurance in men?
modified push-up
The ability of a muscle to exert submaximal force repeatedly over time is known as
muscular endurance.
Which of the following is a stage in the behavioral modification model?
preparation
Treatment of chemical dependency is
seldom accomplished without professional guidance.
Research on the effects of fitness on mortality indicates that the largest drop in premature mortality is seen between
the least fit and moderately fit groups.
The best way to protect yourself against sexually transmitted infections is
through a mutually monogamous sexual relationship.
Internal fat is also called _____.
visceral fat
The constant and deliberate effort to stay healthy and achieve the highest potential for well-being is defined as
wellness.
According to the Academy of Nutrition and Dietetics, the best nutrition-based strategy to reap health benefits and prevent chronic disease is to
wisely choose a wide variety of foods.
A daily energy expenditure of 300 calories through physical activity is the equivalent of approximately how many pounds of fat per year?
31
The daily recommended carbohydrate intake is
45 to 65 percent of the total calories.
To lose 1 lb. of weight per week (3,500 calories), there needs to be a calorie deficit of about _____ calories per day.
500 calories
According to the Institute of Medicine, how many minutes of moderate-intensity physical activity should Jillian engage in per day if she wants to maintain her weight?
60
The effective weight of the head on the neck as you look down at your mobile device at a 60-degree angle is which of the following?
60 lbs.
Successful weight loss breaks down to what percentage of diet and what percentage of exercise?
80% diet and 20% exercise
Why is having a coach for a particular activity recommended to improve skill-related fitness?
A coach can teach proper execution of the skill
Ryan is afraid of dogs, and he encounters one on his way home from school. His encounter with the dog is an example of
Distress
If it is difficult for you to avoid overconsumption, what should you ask yourself in order to begin on the path to change?
Do you value health and quality of life more thank you value food overindulgence?
During a process of emotional arousal in behavior change, experiencing and expressing feelings about a problem is also called which of the following?
Dramatic release
An athlete who has trained for balance in one sport, such as gymnastics, will quickly be able to transfer that balance to skills in a different sport.
False
Heat exhaustion is the most serious type of heat-related illness.
False
Vinod is a 47-year-old Indian man who walks 3 times a week for 30 minutes. He has recently been diagnosed with heart disease. He would like to add in more exercise in his regimen but isn't sure how much he should add to his current exercise. What would he need to do first?
Get a medical clearance from his doctor
Which of the following might be considered on the list of disadvantages for incorporating exercise into your lifestyle?
I'm too out of shape
The principle of individuality refers to which of the following facts?
Individuals who follow similar training programs show a wide variation in physiological responses due to genetics.
Gauri has come down with the flu. She has a fever and achy muscles. Should she continue with her exercise routine?
No, if she has a fever, she should avoid exercise until she recovers
What are the three factors that do most for health, longevity, and quality of life?
Proper nutrition, a sound exercise program, and quitting smoking
Antony wants to make sure his nutritional intake is sound. Which of the following dietary reference values for nutrient ranges should he rely on when selecting foods to ensure his intake is adequate?
RDA
Raj has chest pain, discomfort, and pressure. The pain goes away for a while and then returns. What is likely happening?
Raj is showing signs of a heart attack
Which of the following is one of the common processes of change?
Social liberation
Light-intensity exercise provides ________.
Substantial health benefits
Izumi is unable to disconnect from her smartphone and finds herself checking her social media account hundreds of times a day, including after she has turned off the light to go to bed. She usually wakes up irritable, tired, and anxious, and she suffers from headaches. What is the term used to describe this type of stress?
Technostress
Humans prioritize immediate benefits over long-term benefits. What is the term for this behavior?
Temporal discounting
What is "sleep debt"?
The cumulative effect of needed sleep you don't get
What is allostatic load?
The cumulative long-term wear and tear on the body that results from chronic exposure to stress
If a person does not increase calories, exercises vigorously for 60 minutes a day, yet only loses 2 pounds after 6 weeks, what else could have taken place that accounts for such a small amount of weight reduction?
The person lost more than 2 pounds of fat but also gained lean body mass.
How do emotions affect our health?
They affect our susceptibility to disease and our immunity
What happens when nitrates and nitrites combine with other chemicals in the stomach?
They form potentially cancer-causing nitrosamines
Diets high in vegetables and fruits help protect against cancer.
True
Excessive red meat consumption increases the risk of premature death, primarily from heart disease, stroke, some cancers, and type 2 diabetes.
True
Following tobacco use, physical inactivity is the second greatest threat to public health in the United States today.
True
If total exercise caloric expenditure is the same, people who exercise at a light intensity level for a longer period of time will lose more body fat as compared to those who exercise at a higher intensity level but for a shorter time.
True
METs are commonly used to compare the intensities of different types of exercise.
True
Muscular strength is considered by many experts to be the most important health-related component of fitness for older adults.
True
Obesity has been identified as one of the six major risk factors for coronary heart disease.
True
People who have an oral cold sore should not touch their own or someone else's genitals after touching the cold sore as this can lead to genital herpes.
True
Research shows that the beneficial effect of moderate-intensity exercise on a person's mood can last up to 12 hours following physical activity.
True
The concept of periodization entails systematically altering training variables over time to keep progressive resistance strength training programs challenging and promote greater strength development.
True
Diego wants to join a CrossFit gym. What advice should he follow?
Try a few different CrossFit gyms to see how each one operates
Hari does not warm up before a workout, but Yuki always does. The pair played tennis on Tuesday, and on Wednesday Hari was complaining of sore muscles but Yuki was not. Which of the following statements is most likely to be true?
Yuki's warming up before playing tennis helped her tired muscles reestablish their normal resting length quickly after her tennis game.
Which of the following is not a stage of the general adaptation syndrome?
compliance
Using a combination of aerobic activities to develop overall fitness is known as
cross-training.
Which of the following modalities is a non-weight-bearing activity?
cycling
The video suggests that omega-3s protect against all the following except
diabetes
The best aerobic activity choice for individuals with leg or back injuries is
walking in chest-deep water.
The daily recommended amount of fiber intake for adults 50 years and younger is
25 grams per day for women and 38 grams for men.
One pound of fat represents
3,500 calories.
During which times is it best to avoid exercise?
About 2 hours after a large meal
Angiogenesis is the growth of a new network of blood vessels and lymphatic vessels that penetrate a cancerous tumor and contribute to the death of its cells.
False
Whenever possible, goals and actions should be broad and all-encompassing rather than specific and measurable.
False
Which swimming stroke provides the greatest aerobic results?
Forward crawl
Which types of activities are most effective in burning calories?
Higher-intensity rhythmic and continuous activities that involve considerable muscle mass.
Eric loves to eat fish but is concerned about mercury and other carcinogens. What type of fish should he consume to minimize his exposure?
Pollock
Incorporating exercise into daily life is vital for people to maintain a healthy weight for what reason?
Research indicates that exercise accentuates weight loss while on a negative caloric balance (diet) as long as you do not replenish the calories expended during exercise.
The key to maintaining weight loss successfully is
a lifetime physical activity program.
Hormonal changes that occur during a stress response
increase blood pressure.
Which of the following are appropriate activities for older adults?
Activities that require continuous and rhythmic muscular activity
Which of the following contains saturated fat?
Butter
What are all the essential nutrients the human body requires?
Carbohydrates, fats, protein, vitamins, minerals, and water
Sleeping in on weekends to "catch up" on missed sleep is a beneficial way to counter insufficient sleep during the week.
False
Bella wants to reduce the extra weight she has gained in her midsection. What should she do to lose the weight there?
Maintain a negative caloric balance and exercise more
What training is best for achieving sarcoplasmic hypertrophy?
More repetitions (8-15) with lower resistance
Which of the following exercises is included in the progressive muscle relaxation technique?
a. pointing the feet b. wrinkling the forehead c. contracting the abdominal muscles d. pressing the teeth together e. All of the above exercises are used.
A person with which profile likely has the lowest risk of cancer?
BMI less than 30, exercises at least 3.5 hours a week, diet rich in fruit and vegetables, diet low in meat
Cardiorespiratory endurance, muscular fitness, and muscular flexibility are 3 of the health-related components of physical fitness. Which of the following is the 4th?
Body composition
Which of the following contain simple carbohydrates with little nutritive value?
Cakes
The people in which of the following countries have the highest life expectancy?
Japan
Which of the following is the most accessible form of aerobic exercise?
Walking
Which of the following statements about habits is true?
We are more prone to rely on habits in times of stress
Which skill-related fitness components are important for elite-level windsurfing?
a. Agility b. Balance c. Coordination d. All of the above (was marked as wrong)
Exercise decreases stress levels by
a. deliberately diverting stress to various body systems. b. metabolizing excess catecholamines. c. diminishing muscular tension. d. stimulating alpha-wave activity in the brain. e. doing all of the above.
In the United States, the leading cause of death for teens is
automobile accidents.
A MET represents
the rate of energy expenditure at rest.
The mechanism that seems to regulate how much a person weighs is known as
the setpoint.
How many times per week can fish be eaten to get the recommended intake of omega-3?
1
Intensity of exercise does make a difference. Doing ____ hours of more vigorous exercise is the equivalent of _____ hours of moderate exercise.
1 hour; 2 hours
High-intensity interval training (HIIT) improves aerobic and anaerobic fitness at a slower rate than training at a steady, continuous aerobic intensity.
False
Small increases in overall daily physical activity are not effective in weight-loss programs.
False
Which of the following are the five steps to time management?
Find the time killers, set long-range and short-range goals, identify your immediate goals and prioritize them for the week, use a daily planner, and conduct nightly audits
What is the immediate physiological response to take action when stress occurs?
Flight-or-fight mechanism
The breathing technique that helps individuals fall asleep uses which of the following counts for inhaling, holding, and exhaling?
Inhale 4 seconds, hold 7 seconds, exhale 8 seconds
According to the video, what two traits predict success?
Intelligence and self-control
Ethan has had a lower back injury but wants to engage again in aerobic activities. In which activity would he be recommended to participate?
Riding a stationary bike
Jack was born in 1967. He eats poorly and does not exercise. Sharon was born in 1957. She eats nutritionally balanced meals and exercises daily. Who is more likely to be physiologically younger?
Sharon, because though she is 10 years older chronologically, physically active people are generally physiologically younger than sedentary individuals.
Cardiorespiratory development occurs when the heart is working between 30 percent and 90 percent of heart rate reserve (HRR).
True
Chronic low-grade inflammation plays a role in the development of coronary heart disease.
True
Consumption of highly refined carbohydrates leads to an increase in LDL cholesterol.
True
Cross-training is a good strategy to decrease the risk of injuries.
True
During times of stress, people are more likely to rely on habitual behavior.
True
Emotions that are suppressed repeatedly can manifest in the body as harmful physical symptoms.
True
High red meat and processed meat consumption increases cancer risk.
True
The 2015-2020 Dietary Guidelines for Americans recommend that at least half of daily grain consumption come from whole grains.
True
Juana plays soccer and wants to improve flexibility around her knee joint. What influences range of motion around a joint?
a. Ligaments b. Tendons c. Muscles d. All of these are correct
What must happen to the heart to improve the capacity of the cardiorespiratory system?
a. The heart muscle must be exercised to increase its strength b. The heart muscle must be exercised to increase its size c. The heart muscle must be exercised to increase its efficiency d. All of the above are correct
Why have traditional diets failed to help people maintain a healthy weight?
a. They do not incorporate lifetime changes in food selection b. They do not incorporate lifetime changes in overall increases in daily physical activity and exercise d. Both A and B
To help elevate the exercise heart rate during low-impact group classes, a person should
a. accentuate arm movements. b. sustain movement throughout the program. c. accentuate weight-bearing actions. d. All of the above are correct choices.
A cancer prevention diet should include
a. ample amounts of fruit and vegetables. b. cruciferous vegetables. c. phytonutrients. d. soy products. e. All are correct choices.
Elliptical training and stair climbing
a. are forms of aerobic exercise. b. lend themselves well to exercising at a continual pace. c. lend themselves well to high-intensity interval training. d. are low-impact activities. e. All of the above are correct choices.
Faulty nutrition often plays a crucial role in the development and progression of which disease?
a. cardiovascular disease b. cancer c. osteoporosis d. diabetes e. All are correct choices.
To ensure proper posture when working at your desk, you should
a. center the computer monitor in front of you with the top of the monitor at or below eye level. b. adjust the height of the chair so your elbows are at about keyboard level. c. position your knees at or below hip level. d. take 10-minute work breaks per hour of sitting. e. All are correct choices.
Social liberation
involves cues that a certain behavior will be accepted and supported in a person's community.
Unhealthy fats include
saturated fats.
During an eccentric muscle contraction,
the muscle lengthens as it contracts.
When you perform stretching exercises, the degree of stretch should be
to the point of mild tension.
Essential fat in women is
12 percent.
The risk of heart disease increases with
high LDL-cholesterol.
According to a landmark study reported in the Journal of the American Medical Association, how much higher was death rate from all causes for low-fit men as compared to high-fit men?
3.4 times higher
How many additional calories does a person with a desk job who takes active breaks expend throughout the day?
300
For general fitness, during strength training each set should be performed between
8 and 12 reps maximum.
Joaquin likes to drink two sodas per day, containing the equivalent of 18 teaspoons of sugar. What is the daily amount of sugar recommended by the American Heart association for him?
9 teaspoons
After a workout Dawson is standing in front of his refrigerator, what is the snack he should grab?
A peanut butter and jelly sandwich
Andrew has been on a calorie-restricting diet, eating only 1,500 calories a day, and has lost 20 pounds. (He was originally 200 pounds and is now down to 180 pounds.) However, he finds that he is no longer losing weight. What should he do to lose more weight?
Increase his exercise to make up for the compensatory metabolic adjustments his body has made following his weight loss.
Ricardo eats an unhealthy diet that consists mostly of highly-processed and fast food. He considers taking a nutrient supplement. Will this supply all the nutrients he needs?
No, because supplements cannot replace the array of nutrients found in whole foods
Which of the following statements is true?
People who get more light exposure early in the day have lower BMIs.
Omega-3 fatty acids tend to decrease low-grade body inflammation.
True
The MyPlate healthy eating guide recommends that three-fourths of every meal should come from grains, vegetables, and fruits.
True
You as an individual can control about 80 percent of the factors that affect your health and well-being.
True
Which of following types of behavior patterns characterizes a person who is aggressive and at times hostile?
Type A personality
Obesity increases the risk for
a. hypertension. b. congestive heart failure. c. atherosclerosis. d. type 2 diabetes. e. All are correct choices.
Change
a. is difficult for most people to accomplish. b. takes place when core values are addressed. c. happens when people are uncomfortable with how they feel. d. is most likely to happen when you associate with people who practice healthy habits. e. All of the above are correct.
Cancer
a. is primarily a preventable disease. b. is often related to tobacco use. c. has been linked to dietary habits. d. risk increases with obesity. e. All are correct choices.
Coronary heart disease
a. is the single leading cause of death in the United States. b. accounts for about half of all cardiovascular deaths in the United States. c. is a condition in which the arteries that supply the heart muscle with oxygen and nutrients are narrowed by fatty deposits. d. accounts for approximately 15 percent of all deaths. e. All are correct choices.
Metabolic syndrome is related to
a. low HDL-cholesterol. b. high triglycerides. c. an increased blood-clotting mechanism. d. an abnormal insulin response to carbohydrates. e. All are correct choices.
Immediate benefits of exercise include
a. lowered blood lipids. b. improved insulin sensitivity. c. reduced low-grade inflammation. e. Answers a-c are all correct choices.
Low back pain is associated with
a. physical inactivity. b. faulty posture. c. excessive body weight. d. improper body mechanics. e. All are correct choices.
The executive portion of the brain
a. puts the breaks on impulsive behavior. b. is responsible for remembering long-term goals. c. is responsible for social behavior. d. is the area of the brain where complex thought processing takes place. e. All of the above choices are correct.
A person suffering from heatstroke
a. requires immediate medical attention. b. should be placed in a cool, humidity-controlled environment. c. should be sprayed with cool water and rubbed with cool towels. d. should not be given fluids if unconscious. e. All are correct choices.
The standard treatment for an acute injury is
a. rest. b. cold application. c. compression. d. elevation. e. All choices apply.
Positive stress is also referred to as
eustress.
The second leading cause of preventable death in the United States is
excessive body weight combined with physical inactivity.
How does Dr. John Tierney define willpower?
a.Mental energy that helps you exert self-control b.Mental energy that helps you resist temptation c.Mental energy to help you make good decisions d.All of these
What do experts say is a healthy lifestyle choice in your younger years that contributes to stronger bones?
a.Not smoking b.Limiting alcohol c.Weight training d.All of these
Individuals who are interested in participating in competitive distance events should include several training sessions where the distance is
extended beyond race length and covered at a slightly faster pace than race pace.
The biggest carcinogenic exposure in the workplace is
cigarette smoke.
Habits develop
in familiar environments.
During the past three decades, the rate of obesity in the United States has
significantly increased.
Improvements in maximal oxygen uptake in older adults (compared with younger adults) as a result of cardiorespiratory endurance training are
similar.
The health effects of exercise include physiological benefits primarily to the following parts of the body and can decrease the risk of heart attack.
heart, blood vessels, and skeletal muscles
Which of the following is not a component of health-related fitness?
agility
