HEALTH and FITNESS EXAM STUDY
The typical adult recommendation is ----- gram(s) of protein per kilogram of bodyweight
0.8
What is the minimum recommended caloric intake for females
1,000 to 1,200
In the slow-reversal-hold-relax technique, the pushing and relaxing phases last ---- secs.
10
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 ----- percent
10
In cases of heat stroke, the victims body temp should be lowered soon as possibly, but within ----- min is essential.
15
A body mass index (BMI) in the range of ---- is considered healthy
18-25
The CDC recommends 150 min of moderate intensity aerobic activity every week and muscle strengthening activities on ---- or more days per week.
2
To help yourself fall asleep, avoid eating a large meal ---- hours before bedtime.
2
In contrast to fat tissue, lean body tissue contains less fat, more protein, and more water and represents approximately ----- calories.
2,500
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).
2-4
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.
2.5%
The ACSM recommends vigorously intense aerobic activity for ----- minutes a minimum of 3 days a week.
20
Most swelling will occur within ----- hours after injury.
24
How many grams of fiber should adult women consume in their daily diet?
25
A BMI in the range of ---- is considered overweight.
25 to 30
What is the recommended percentage of calories that should be from fat in your diet?
25%-30%
How many muscles attach to the limbo-pelvic complex?
29
During the YMCA Step Test, subjects step to a metronome for how many min?
3
It is recommended that you try to work out at least ---- days per week to see improvement.
3
How many times should a static stretch be repeated?
3-4
After which age do qualities such as muscular endurance, coordination, and strength begin to decrease?
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 recommendation for a light meal two to four hours before activity is about --- calories.
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 exercising program.
35
Hypothermia results when the body temperature drops below----.
35 C
Men?
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.
38; 46
How many calories does 1 gram of carbohydrates supply?
4
The biggest concern with eating fast food is that roughly ----- of the calories comes from fats.
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 min of moderate intensity activity ----- days a week.
5
The U.S. Department of Agriculture (USDA) and the U.S. Department of Health and Human Services (HHS) evaluate and revise the dietary guidelines every ---- years?
5
The recommenced length of the cool-down period is ----- min
5 to 10
Acclimatization to heat generally occurs rapidly, usually within ----- days of gradually increasing periods of exercise in the heat.
5 to 7
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.
55; 60
To develop strength, the amount of weight selected should be sufficient to allow ---- max reps in each of 3 sets.
6 to 8
Approximately ---- percent of the population is somewhat active but fails to achieve the exercise intensity levels necessary for improving cardiorespiratory endurance.
60 %
How long should your recovery between sets be?
60 to 90 sec
For weight loss, you should exercise aerobically at an intensity of ------- of your max HR
60% to 70%
What percentage of adults in the United States have a BMI over 25?>
64%
How much sleep do adults generally need?
7 to 8 hours
At rest, the heart pumps out approximately ______ ml of blood per beat.
70
How many calories of energy does 1 gram of fats supply?
9
The physiological response to stress follows a three-stage pattern. What is the pattern?
Alarm, Resistance, Exhaustion
What does the acronym ACSM stand for?
American College of Sports Medicine
This is a process by which fatty plaques are deposited along arterial walls.
Atherosclerosis
The oldest technique for stretching, which is seldom used because is can cause muscle soreness, is called ----- stretching.
Ballistic
Which of the following exercises had NOT been recommend for pregnant women?
Boxing
Which eating disorder is characterized by recurrent episodes of binge eating followed by purging?
Bulimia nervosa
An individual with "Type --- " personality may be characterized as someone who responds to stress with depression and a sense of hopelessness.
C
Lack of sleep increases the risk of weight gain by affecting the way the body processes and stores ----.
Carbohydrates
Which is NOT a sign of the flight-or-fight syndrome?
Decreased blood pressure
Which is NOT a sign of stress?
Decreased smoking
Who should use the PAR-Q when getting ready to begin a physical activity program?
Everyone
An advantage of this type of training, also know as "speed play", is that it is always changing and is a less regimented type of training.
Fartlek
Which of the following in not a component of lean body mass?
Fat
----- is important for maintaining good posture and for performance in most sports.
Flexibility
The F in the FITT acronym stands for what word?
Frequency
Overload is the gradual increase of which things?
Frequency, Intensity, Time, or duration
Tabata training is a specific type of ----.
HIIT
The formula for heart rate (HR) max is what?
HRmax = 208-0.7 x age
Which is not a major health indicator in Healthy People 2020
Health Insurance
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
Which it NOT a side effect of alcohol?
Increased reaction time
Which is NOT a sign of an individual who is sleep deprived?
Is satiated
Which is not a component of the cardiorespiratory system?
Kidney
Which type of vegetarian will eat eggs and dairy, but not red meat and poultry?
Lacto- ovo - vegetarian
Which structure connects bone to bone and provides stability around a joint?
Ligaments
The "M" in the SMART principle stand for what word?
Measurable
Which is not a macronutrient?
Minerals
IF you are working hard enough to break a sweat but can still carry on a conversation, you are working at which intensity?
Moderate
Which two regulatory systems in the body govern the stress response?
Nervous and endocrine
Which is a sequence of carefully performed movements that stretches and strengthens muscles?
Pilates
Health-related fitness components do not include which of the following?
Power
The "R" in PAR-Q stands for what word?
Readiness
The "R" in the SMART principle stands for what word?
Realistic
Weight Watchers is an example of which type of diet?
Restricted-calorie
"If you don't use it you'll lose it" describes which concept?
Reversibility
Which sense is not involved in neuromuscular coordination?
Smell
When determining a desirable weight that is realistic, it is possible to take into account all but which of the following?
Social life
The letter in the SAID principle stand for which word?
Specific
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?
Specificity
---- is the ability to perform a particular movement very rapidly.
Speed
Which vitamin is not a fat-soluble vitamin?
Vitamin C
Which does not supply the body with energy?
Vitamins
Which are body postures and breathing exercises used to help reduce stress?
Yoga
An athlete moving his or her own knee from flexion into extension is an example of ----- range of motion.
active
When flexing the elbow, the biceps act as the ___________ muscle.
agonist
Which is not a nutrient?
alcohol
When extending the knee, the hamstrings act as the ------ muscle.
antagonist
When extending the elbow, the triceps act as the ----- muscle.
antagonistq
In females, where is the highest incidence of cancer found?
breast
If a person endeavors to run every other day to increase his or her fitness level but goes on only one run in 6 months, then he or she is not demonstrating which principle of a fitness program?
consistency
Which technique uses exercises performed at the same level of intensity for long periods of time?
continuous training
What is a bruise of the skin, fat, or muscle tissues known as?
contusion
Exercise can decrease the production of hormones related to stress, such as
cortisol
The E in RICE stands for
elevation
Beneficial stress, such as moderate physical training, is called -----
eustress
During cases of heat -----, the victim will collapse, have pale skin, and display rapid pulse, rapid breathing, and profuse sweating.
exhaustion
Body-weight exercises can also help to improve __________ as long as each exercise is done through a full range of motion.
flexibility
Glycogen is broken down to supply ---- , which is then metabolized to generate adenosine triphosphate (ATP).
glucose
The ACSM recommends training at ----- of your max target heart rate for vigorous intensity.
greater than 80 %
The ----- the intensity of exercise, the ----- the heart rate?
greater; higher
If a muscle gets bigger, it is called _________.
hypertrophy
If you progress your workout too rapidly, you will likely develop a/an ________.
injury
When an injury may prevent an individual from going through full range of motion, ----- exercises are used to develop strength.
isometric
When lifting with free weights, a person can usually lift ----- weight compared to machines.
less
Lending prescriptions to others is an example of drug _____.
misuse
Plyometric exercise is used to develop ------.
muscular power
According to the Fat Cell Theory, which two factors determine the amount of fat found in ones body?
number and size of the adipose cells
Speed, power, balance, and agility are examples of ---- - related fitness components
performance
When your body adapts to a workout routine, you may experience a ------ reaching your goals.
plateau
A large amount of force that is generated rapidly is called what?
power
In males, where is the highest incidence of cancer found?
prostate
The R in RICE stands for
rest
---- - twitch muscle fibers require large amounts of oxygen for contraction and are more resistant to fatigue.
slow
Marathon runners most likely have more of which type of muscle fiber?
slow-twitch
Which sport is likely to have the lowest prevalence of eating disorders?
soccer
Which of the following is damage to a ligament, which connects bone to bone?
sprain
Power is a function of which two components?
strength and speed
After 30, ----- production tends to go down, causing reduced lean muscle mass and a higher rate of accumulation of abdominal fat.
testosterone
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
Functional strength training incorporates integrated exercises by using eccentric, concentric, or isometric contractions in ----- planes of motion simultaneously.
three
How many different types of contraction is skeletal muscle capable of making?
three
