Foundations of Physical Conditioning

Aside from measuring body composition, the DEXA scan is also useful in measuring...

Bone density

Which is not one of the 4 most common non-communicable diseases? a. cancer b. CVD c. Bronchitis d. Chronic respiratory disease e. diabetes

C. Bronchitis

Which of the following is not one of the most common non=communicable diseases that Americans die from? a. Fibromyalgia b. CVD c. Chronic respiratory disease d. diabetes

A. Fibromyalgia

What is extension?

An increase in the angle of the joint, lengthening the muscle; straightening the joint.

Arteries clogged/blocked with plaque build up what the clinical name for what condition?

Atherosclerosis

What is the normal range for BMI? a. 18-20 b. 30+ c. 0-16 d. 18.5-24.9

D. 18.5-24.9

What does F.I.T.T. stand for?

F- Frequency I- Intensity T- Time T- Type

Which is not a behavior that will affect wellness? (negatively) a. using tobacco b. binge drinking/eating c. unstable relationships d. dropping out of school e. being overweight f. none of the above

F. none of the above. regulating and preventing these behaviors will improve wellness overall.

T/F: All stress is bad for you

False

T/F: Health literacy is not the degrees to which individual's have the capacity to obtain, process and understand basic health information needed to make appropriate health decisions.

False

T/F: Slow twitch muscle fibers produce ATP anaerobically.

False

T/F: Using nicotine, drugs, and alcohol is an effective way to manage stress.

False

T/F: formal education = high health literacy

False

T/F: ACSM recommends 150 minutes of vigorous exercise intensity per week to improve health and fitness.

False - 75 minutes of vigorous intensity, 150 minutes of moderate intensity.

T/F: Left ventricular hypertrophy is a life threatening heart condition that affects the valves of the heart.

False - left ventricular hypertrophy is when the muscle of the left ventricle becomes thickened.

T/F: If you stop exercising you won't lose any progress.

False - you can't keep what you don't use

T/F: Being sedentary (sitting/laying) all the time is great!

False! Exercise helps regulate bp, keeps muscles strong, and prevents falls.

T/F: Wellbeing = absence of disease

False! Wellbeing is a combination of physical, mental, and emotional factors.

T/F: VO2 Max measured during a treadmill stress test will be lower due to larger muscle groups being used, and the person getting tired faster than if they were tested on a bike.

False.

DOMS stands for Delayed Onset Muscle Swelling. True/False:

False: Delayed onset muscle soreness

T/F: Stroke volume is the amount of blood pumped out per minute.

False: SV = the volume of blood pumped out of the left ventricle of the heart during each systolic cardiac contraction.

T/F: the 10% rule means that the intensity of exercise should increase by 10% after each session.

False: the 10% rule says you should not exceed going higher than 10% in intensity from previous session. This prevents dangerous overloading.

What is the name of the process in which the body makes glucose from non-carbohydrate sources? i.e. fats/proteins

Glycogenesis

What is the clinical name for high blood pressure?

Hypertension

Why is it importance to identify "high-risk" triggers in relapse prevention?

It is important to know yourself or who you are working with so there can be a plan to yield the most success and avoid starting over multiple times.

Scurvy is a condition that is caused by a deficiency in what vitamin?

Lack of vitamin C.

__________ is a condition that causes hyperextension of the spine and can lead to lower back pain.

Lordosis

What is the difference between physical activity and exercise?

Physical activity: walking generally Exercise: planned workout

John is performing a 1 rep max on the bench press. As he pushed the weight off of his chest he tales a deep inhale and holds his breath through the life. What is this called?

Valsava maneuver

________ adipose tissue is location in and around internal organs.

Visceral fat

Y/N: Can past experiences shape how you perceive stressors, develop coping mechanisms, or how you express stress?

Yes!

Methods of exercise must be ____________ to achieve the desired goal. a. specific b. difficult c. enjoyable d. time consuming

a. specific

Morbidity means... a. suffering from illness b. death c. birth d. defective brain from illness only.

a. suffering from an illness

Fat has _____ water content as/than muscle. a. more b. less c. the same

b. Less

Rates of clinically significant depressive symptoms and diagnosis of major depressive disorder are higher among adults with ______ than in the general population. a. anemia b. diabetes c. emphysema d. all are correct

b. diabetes

_________ is structured physical activity that is done to sustain or improve health and fitness. a. physical health b. exercise c. aerobics d. boxing

b. exercise

Which of the following is a way in which exercise helps to improve mental health? a. increase risk for hypertension b. normalize sleep patterns c. increase blood glucose d. decrease serotonin levels

b. normalize sleep patterns

A BMI of 28.9 is in which weight classification? a. obese b. overweight c. normal d. underweight

b. overweight

Acute stress is... a. prolonged, negative symptoms linger b. short term, sudden, unexpected c. pressure over a long time, constant anxiety, most likely to affect overall health.

b. short term, sudden, unexpected

_____________ connects muscle to the bone. a. ligaments b. tendons c. tissue d. nerves

b. tendons

Usually within ____ minutes of finishing moderate intensity exercise, you can experience a mood enhancement effect. a. 1 b. 10 c. 5 d. 8

c. 5 minutes

To calculate target heart rate range using the Heart Rate Reserve (HRR) method, which component is not needed? a. Maximum HR b. Desired exercise intensity c. Blood pressure d. Resting HR

c. Blood pressure

Which of the following is not a micronutrient? a. potassium b. vitamins c. proteins d. minerals

c. Proteins

Cognitive behavior therapy focuses on all of the following except... a. coping mechanisms b. changing behavioral patterns c. changing eating patterns d. talk therapy

c. changing eating patterns

What are the risks associated with low health literacy? a. have poor health outcomes b. medication errors c. skipping preventative services d. all of above

d. all of above

What is stress? a. tension b. disruption of hormones c. lack of sleep d. all of above

d. all of these

What endorphin is not released during stress? a. epinephrine b. norepinephrine c. cortisol d. dopamine

d. dopamine

Overload is important because body systems need to be " " to stimulate improvements in strength and endurance. a. tired b. injured c. overworked d. stressed

d. stressed

T/F: Too much exercise can increase your risk of illness.

True: your body needs to rest/recover to get stronger too.

ACSM's guidelines for intensity of cardiorespiratory fitness states that vigorous intensity is.... a. 60-89% HRR b. 40-89% HRR c. 65-95% HRR d. 40-50% HRR

60-89% HRR

What is flexion?

A decrease in the angle of the joint, typically shortening the muscle; bending the joint

What is a proprioceptor?

A sensory receptor that interprets stimulus about self movement, force, and body-position. (provides feedback to brain)

What are 2 possible sources of error when administering skin-fold assessment?

- poor anatomical/landmark identification - poor measurement technique - extremely lean or obese subjects - improperly calibrated calliper

What is recuperation?

- time to adapt to the stress of exercise - repair at the cellular level

70 year old woman, APHRM method, calculate target HR range at a light intensity. a. 101-123 bpm b. 40-50 bpm c. 87-93 bpm d. 45-59 bpm

45-59 bpm 220 - 70 = 150 >> 150 x .3 = 45 >>150 x .39 = 58.5 = 59

3 considerations that may mentally discourage seniors from exercising...

1. Osteoporosis 2. Arthritis 3. Cognitive impairment

What are the 5 principles of health and fitness?

1. Overload 2. progression 3. specificity 4. recuperation 5. reversibility

What are the 6 core components of wellness?

1. Physical 2. Emotional 3. Intellectual 4. Spiritual 5. Social 6. Environmental

What are the 3 main barriers to seniors exercising?

1. lack of knowledge 2. Lack of motivation 3. Poor health

What are 3 other ways to gauge the intensity of exercise aside from the Borg RPE scale?

1. talk test 2. heart rate 3. perceived effort

What shows android fat distribution? a. apple shape b. pear shape c. circular shape d. box shape

A. Apple shape

Problems with the hearts electrical conduction leads to... a. Arrhythmia b. Infraction c. Atherosclerosis d. Bradycardia

A. Ar[rhythm]ia - abnormal heart rhythm

What 2 personality types are always the most stressed? a. types A and D b. types B and C c. types A and B d. Types D and C

A. Types A and D

The 3 stages of General Adaptation Syndrome are... a. alarm, resistance, exhaustion b. resistance, alarm, exhaustion c. exhaustion, resistance, alarm d. none of these

A. alarm, resistance, exhaustion

What is the difference between essential and non-essential amino acids? a. essential amino acids are found in food b. non-essential amino acids are found in food

A. essential amino acids are found in food

What 2 zones make exercise hard to research when it comes to aiding in mental health? a. family history and gender b. age and race c. height and weight d. none of these

A. family history and gender

What is abduction? a. moving limb towards body b. twisting c. moving limb away from body

A. moving limb toward body

Congestive heart failure causes the ventricles of the heart to become... a. weak/baggy b. thick/stiff c. stiff/baggy d. weak/thick

A. weak and baggy

Mortality means... a. birth b. death c. dreaming d. illness

B. death

Which of the following is not a stage of change? a. maintenance b. recovery c. preparation d. pre-contemplation

B. recovery - there shouldn't be anything to recover from in a positive change.

Which of the body composition methods is heavily influenced by the hydration status of the subject?

Bioelectrical impedance analysis (BIA)

As exercise intensity increases, more ATP is made by burning _________ and less from _______. a. fats, protein b. fats, carbohydrates c. carbohydrates, fat d. carbohydrates, protein

C. carbohydrates, fats

Which is not a result of exercise? a. increased serotonin b. neuron growth c. diabetes d. sense of accomplishment

C. diabetes

Which stretching technique is ideal for warm-up prior to exercise? a. ballistic b. static c. dynamic

C. dynamic

Cardiac output is a measurement of stroke volume multiplied by... a. weight b. blood pressure c. heart rate d. exercise intensity

C. heart rate

The most common form of congenital heart disease is... a. fibromyalgia b. atrial fibrillation c. hypertrophic cardiomyopathy d. left ventricular hypertrophy

C. hypertrophic cardiomyopathy

Which is not a core dimension of wellness? a. social b. physical c. interpersonal d. financial

C. interpersonal

Exercise HR in certain individuals may be lower due to... a. pregnancy b. low fitness level c. medication d. diet

C. medications

What is abduction? a. moving the limb towards the body b. twisting c. moving the limb away from the body

C. moving the limb away from the body

Which of the following is not a core dimension of wellness? A. Physical health B. Environmental health C. Occupational health D. Cardiovascular health

D. Cardiovascular health

When research participates inhaled _____ they experienced anxiety-like symptoms. a. artificial oxygen b. methane c. hydrogen sulfide d. carbon dioxide

D. carbon dioxide

Where is a great place to expand intellectual wellness? a. library b. home c. work d. college

D. college/university - huge amounts of diversity and new ideas

Who is more likely to face difficulties or barriers when it comes to recreational activities? a. women b. minorities c. both d. no right answer

D. no right answer

Which of the following is the most "heart healthy" type of fat? a. low density lipoproteins b. saturated fatty acids c. trans fatty acids d. omega 3 fatty acids

D. omega 3 fatty acids

Which is not a limiting barrier? a. language b. familiarity c. lack of time d. race'

D. race

What is the number 1 source of added sugars in most American's diets?

Sugary drinks

T/F: A stress response is a physiological and mental reaction to strain, anxiety, tension, fear, and anger.

True

T/F: Chronic stress is pressure over a long period of time, constant anxiety, most likely to affect overall health.

True

T/F: During the pre-contemplation stage of behavior change, a person is likely to resist accepting any advice on changing negative behaviors they are engaging in.

True

T/F: Exercise is something that psychologists are very slow to adapt into their treatments.

True

T/F: Your autonomic nervous system controls involuntary actions.

True

T/F: collectivism is the tendency to subordinate one's personal goals to those of which they belong, such as an ethnic group.

True

T/F: improving coping mechanisms, such as getting enough sleep, is an effective way to manage stress.

True

T/F: the alarm stage of general adaptation syndrome involves the release of stress hormones, anxiety, ad headaches

True

T/F: the flight and flight response is an automatic primitive response that occurs during stress and recedes when your body goes back to a state of homeostasis.

True

T/F: the resistance stage of G.A.S. occurs when there is continued exposure to stressor, higher resistance to stress, and improved coping mechanisms.

True

T/F: If a muscle is tight or stiff, the tendon will be as well.

True.

T/F: A HR of 57 bpm would be considered bradycardia.

True. Bradycardia is when HR = 60 bpm or lower

T/F: Behavior is not a linear process

True. We often need to readjust. reassess, and retry. Making change is a cyclical process.

T/F: Tachycardia during exercise is a normal, physiological response.

True: tachycardia is when HR = 100 bpm or more.