Fitness
The daily protein requirement for an elite athlete is approximately
1.5 grams per kilogram of body weight
The FITT principle recommends exercising for a period of ____per session.
20-60 minutes
The recommended dietary allowance for sodium is
2400 mg or less per day
A pound of fat is comprised of ____calories
3500
Stationary cycling at a moderate level would be equivalent to approximately ____METS.
4
The human heart consists of ___ chambers
4
Both the American College of Sports Medicine and the US Department of Health and Human Services recommend at least____ minutes of exercise for youth under the age of 18
60
Which of the following is NOT a basic function of essential fat?
A conductor to cool the body temperature
Endorphins released during exercise can cause
A feeling of well being
An eccentric contraction occurs when
A muscle lengthens as it contracts
Jane is a full time student and mother of two who finds it difficult to find the time to exercise. She is experiencing____barrier to exercise.
A personal
Which of the following is NOT a componet of physical wellness?
A positive attitude
The cellular form of energy is known as
ATP
The first step in making a behavior change is
Acknowledge that a problem exists
The first step when moving from the pre-contemplation to the contemplation stage in the transtheoretical model is
Acknowledging that a problem exists
Myofibril strands within muscles contain
Actin and myosin
Which of the following activities would be the best for someone whose goal is weight loss?
Activities with high caloric expenditure
As lean muscle tissue increases with the resistance training program
All of the above
Benefits of regular stretching include
All of the above
Compared to refined foods whole foods
All of the above
Exercise is a subset of physical activity that is
All of the above
In order to change your behavior and reduce body weight you should consider
All of the above
Jobs that put workers at high risk of developing low back pain are those that involve a lot of
All of the above
John is a 22 year old although he is physically active on the sit and reach test he performs poorly. Johns lack of flexibility may be due to
All of the above
Obstacles to good nutrition which college students face include
All of the above
Which of the following can be incorporated into an active lifestyle?
All of the above
Being significantly underweight can be related to all of the following EXCEPT
An unusually slow metabolism
The upper chambers of the heart are called
Atria
An eating disorder characterized by out of control eating without purging is known as
Binge eating disorder
A syndrome characterized by negative self perception in which a person becomes obsessed with a physical defect is known as
Body dysmorphic disorder
Which of the following assessment techniques may be monitored weekly to track progress in meeting body composition goals?
Body weight
Which of the following is an example of plyometric exercise?
Box jumps
Skinfold thickness is measured with a
Caliper
Protein from plant sources
Can be combined to obtain complementary proteins
Which of the following is the best strategy to counter a lack of motivation?
Choose activities that you enjoy
Macrominerals include all of the following except
Chromium
When performing range of motion exercises your movements should be ____and____.
Controlled;relaxed
Which of the following factors typically has the greatest influence on whether or not a person will regularly use an exercise facility?
Convenient location near home and or work
Going for a walk instead of eating dessert is an example of
Countering
Kristinas mom wants to begin an exercise program. However she is overweight and concerned about the impact exercise might have on her knees. To decrease her chance of injury Kristina might recommend her mom to try
Cross Training
Benefits of maintaining a good level of flexibility include all the following EXCEPT
Decreased range of motion with aging
Which of the following conditions would always require a medical clearance before exercising?
Diabetes
During the ____ phase of the heart cycle the ventricles relax and fill with blood.
Diastolic
Recycling and using public transportation are examples of ____wellness.
Environmental
Which of the following does NOT affect flexibility?
Ethnicity
Muscular strength is defined as the ability of your muscles to
Exert force
The World Health Organization recommends muscle strengthening and balance training in seniors to reduce the risk of ____.
Falls
All the following contributing factors to premature death are within a persons control except
Genetic disability
All of the following are lower cost alternatives to expensive commercial gyms except
Golf and country clubs
____and ____put an individual at greatest risk for cardiovascular disease.
High BMI and high waist circumfrence
Internal exercise rewards are based on
How a person feels mentally and physically after exercising
Which of the following is the best SMART fitness goal?
I will run 6 miles per week for 1 month
Which of the following conditions would make hydrostatic weighing most difficult for the subject?
If the subject is aquaphobic
Which of the following is the best specific time oriented goal for exercise?
Ill run 3 miles in 30 minutes by mid July
Gaining weight may increase the risk of heart disease due to
Increased inflammation
Regular physical activity is attributed to all the following except
Increased levels of blood sugar
Learning a second language can improve____wellness.
Intellectual
John runs 3 miles five days a week because he enjoys the challange and the way he feels afterward. Johns reward for running is
Intrinsic
Excessive protein should be avoided during a pre game or pre workout meal because
It takes longer to digest
Which of the following is NOT a limitation of BMI?
Its impractical to use an assessing large populations for weight classification and disease risk.
____is a beneficial tool for monitoring, recording, and measuring progress on a behavior change.
Journaling
A byproduct of breaking down glucose for energy which may cause burning in the muscle is
Lactic acid
Shaping is defined as
Making a series of small changes
Successful weight loss can be best accomplished by
Making small dietary changes over time
When assessing muscular strength a 1 RM test
Measures the max amount of weight that can be liftd one time
Sources of complex carbohydrates include all of the following except
Milk
The ability of your muscles to contract repeatedly over time is known as
Muscular endurance
In order to lowe weight an individual should strive to achieve
Negative caloric balance
Researchers at the Mayo Clinic found that lean people burn between 279 and 477 more calories daily than obese individuals do as a result of
Non exercise activity
The 10 percent rule states that you should
Not increase frequency intensity or time by more than 10% per week
Chemical compounds that supply the energy and raw materials we need to survive are known as
Nutrients
If a person is trying to meet a healthy body composition goal he should revisit BMI and percent body fat assessments
Once a month or less
The principle of recuperation is aimed at preventing
Over training
Physical fitness is a set of attributes that relate to your ability to
Perform moderate to vigorous physical activity without undue fatigue
Research has shown that ______decreases a persons risk for chronic disease
Physical activity
The first stage of change in the transtheoretical model is
Pre Contemplation
The US Department of Health and Human Services recommends 60 minutes of moderate to vigorous activity 3-5 times per week to:
Prevent weight gain
Which of the following is the primary benefit of assessing body composition with circumference measurements?
Provides a starting point for weight management
Which of the following exercises targets the pectoralis major?
Pushups
The exchange of oxygen and carbon dioxide is called
Respiration
Weight loss regimens that specify strict rules on caloric consumption types of foods and eating patterns are known as
Rigid diets
All of the following are examples of moderate physical activities EXCEPT
Running 3 miles on a treadmill
Which type of muscle is under voluntary control?
Skeletal muscle
Sue meets her friends twice a week to participate in a group exercise class on campus. Her primary motivation to exercise is most likely
Social interaction
SMART goals are:____measurable, Action-oriented, Realistic, and Time-oriented
Specific
During the specific cool down you should
Stretch the muscle groups worked during the activity
Healthy life expectancy is calculated by
Subtracting years of disability or illness from overall life expectancy
Which of the following activities would burn the highest amount of calories per minute?
Swimming
The ventricles contract and pump blood out of the heart during the ____ phase of the heart
Systolic
Skeletal Muscles taper at the ends to form ____ which attach muscles to bones.
Tendons
Cardiorespiratory fitness is defined as
The ability of the cardiorvascular respiratory systems to supply oxygen to muscles
A change in the body that occurs as a result of exercise training is known as
Training effect
A person who is motivated by competition would probably most enjoy which of the following?
Training to run a 5K
The fatty acids in most foods and in the body occur in the form of
Triglycerides
Type I muscle fibers (slow twitch)
Utilize oxygen to contract
The lower chambers of the heart are called
Ventricles
Which of the following is NOT an exercise training activity
Volleyball
Hydrostatic weighing is a body composition technique that utilizes
Water displacement
