PED 101
When stretching, you should hold each stretch for at least
10 seconds.
ACSM recommends that adults perform at least ________ minutes of moderate physical activity per week.
150
How many minutes of MODERATE physical activity should an adult perform each week to maintain health?
150 minutes
If your flexibility is within "normal" levels and you simply want to maintain that level, how many days a week should you do your stretching exercises?
2 days
According to the physical activity pyramid, individuals should work on muscular fitness
2 days per week.
Jim has been jogging for 20 minutes per session and is now ready to increase his program. According to the 10 percent rule, Jim should increase his workout time by no more than
2 minutes
The Recommended Dietary Allowance (RDA) for sodium is
2400 mg or less per day.
Overweight is defined as a BMI of
25 to 29.9.
According to the American College of Sports Medicine the recommended frequency for cardiorespiratory exercise is
3 to 5 days per week.
Sally is currently jogging 3 times per week for 30 minutes. She has become comfortable with this workout and now wants to increase her workout time. Using the principle of progression, Sally should increase her time to approximately ________ minutes.
33
In 2013, the World Health Organization estimated that ________ of the world's adults are overweight or obese.
46%
When following a resistance-training program, it is important to let each muscle group rest for ________ before taxing it again with resistance exercises.
48 hours
Heavy episodic (binge) drinking is defined as ________ or more drinks in a row for men or ________ or more drinks in a row for women.
5; 4
Humans are made up of approximately ________% water.
60
Approximately what percentage of college students report having consumed alcohol in the last 30 days?
62%
The American College of Sports Medicine recommends a target heart rate range of ________ of HRmax.
64-95%
Of the 20 different types of amino acids, ________ are considered essential.
9
Obesity is defined as a BMI of
>30.
STIs are spread through
All of the answers are correct.
Which of the following strategies is recommended as an effective way to manage your time?
Avoid overcommitment.
Which of the following is an effective tip for successful weight loss?
Choose high-volume, nutrient-dense foods.
________ is a hallucinogenic designer drug that has become popular again on college campuses and is taken to improve mood or get energized.
Ecstasy
Herpes is a bacterial STI.
False
________ is the virus that causes AIDS.
HIV
Which virus is generally associated with cold sores?
HSV-1
Which of the following is the best specific, time-oriented goal for exercise?
I'll run 3 miles in 30 minutes by mid-July.
Which of the following statements is true of the incidence of obesity in the United States?
It is steadily increasing.
Jenna and Daria both want to splurge on a restaurant for dinner tonight. Which meal would be their healthiest choice to eat?
Japanese: Steamed brown rice, grilled tofu with broccoli
The "bad cholesterol," which leads to plaque deposits in blood vessels, is known as
LDL
Which of the following is true of quitting smoking?
Many ex-smokers say they have more energy, sleep better, and feel more alert.
Which of the following statements is true regarding herpes?
Once established, it remains in the body for life.
Stretching that involves using voluntary contractions to help facilitate relaxation is known as ________ stretching.
PNF
A tranquilizer sometimes known as the "date rape" drug is called
Rohypnol.
________ flexibility is a measure of a joint's overall range of motion.
Static
Which of the following statements regarding syphilis is true?
The steepest incline has been among young homosexual and bisexual men.
What is the top reason why college students say they have not been tested for sexually transmitted infections?
They don't consider themselves at risk.
Nearly all drug-addicted persons need specialized medical and psychological treatment to recover.
True
PID can cause irreversible damage to a woman's reproductive system.
True
Your body's maximal ability to utilize oxygen during exercise is known as
VO2max.
A measure of the amount of chemical energy that a food provides is known as
a calorie.
Adaptation is defined as
a change in the body as a result of overload.
Stress can be described as
a disturbed emotional state caused by an event or circumstance.
The best way to gauge your overall flexibility is by performing
a series of range-of-motion tests.
A set of physical or emotional reactions following a stressful event or circumstance is
a stress response.
An event or circumstance to which the body tries to adapt is
a stressor
Cardiorespiratory fitness is defined as the
ability of the cardiovascular and respiratory systems to supply oxygen to muscles.
The cellular form of energy is known as
adenosine triphosphate (ATP).
The best method for burning calories is
aerobic exercise involving large muscles.
Training that involves continuous activity sustained for 20 or more minutes is known as
aerobic training.
Sarah narrowly avoided a traffic accident and is experiencing rapid heart rate and other symptoms of the fight-or-flight stress response. Based on her physical and emotional state, Sarah is in which stage of the general adaptation syndrome?
alarm
________ is a component of spiritual wellness.
altruism
Subunits of protein molecules are known as
amino acids.
Effects of nicotine exposure include
an aroused alert mental state.
A disturbed pattern of eating, dieting, and perceptions of body image that leads to medical issues is known as
an eating disorder
Short-term, high-intensity training, such as sprinting, is known as
anaerobic training.
An eating disorder characterized by deliberate food restriction and severe, life-threatening weight loss is known as
anorexia nervosa.
If detected early, chlamydia is treatable with
antibiotics.
Type II muscle fibers (fast-twitch)
are easily fatigable.
Changing your behavioral response to stress involves
assessing the stressor.
People who successfully maintain their weight over time tend to
average an hour of physical activity daily.
Benefits of regular stretching include improved
balance
The maintenance of equilibrium is
balance
Stretching characterized by bouncing or jerky movements is known as ________ stretching.
ballistic
One's baseline rate of energy use, dictated by the body's collective metabolic activities, is known as
basal metabolic rate.
An organized, deliberate effort to alter or replace a habit or activity is known as
behavior change
An action plan, a list of support sources, and a public declaration of intent are all part of what strategy for change?
behavior change contract
An eating disorder characterized by out-of-control eating without purging is known as
binge eating disorder.
Hannah's new roommate, Kelsey, is a petite redhead with a shy personality. As they were getting to know each other over salads one night, Kelsey kept sizing up the other girls walking by in the cafeteria. She finally commented to Hannah, "Yeah, I spend a lot of time comparing my body to other girls." Where is Kelsey on the thought-pattern continuum for body image?
body preoccupied/obsessed
A primary purpose of the general cool-down is to slowly return ________ back to resting levels.
breathing rate
An eating disorder characterized by bouts of binge eating followed by self-induced vomiting, laxative abuse, or excessive exercise is known as
bulimia nervosa.
Proteins from plant sources
can be combined to obtain complementary proteins.
Essential nutrients
can only be obtained from the diet.
the five health-related components of physical fitness are
cardiorespiratory endurance, muscular strength, muscular endurance, flexibility, and body composition.
The greatest threat from HPV is
cervical cancer in females.
The HPV vaccine works to prevent
cervical cancer.
The most common bacterial STI in the United States is
chlamydia.
When choosing resistance exercises to include in a beginning fitness program aimed at general muscular fitness,
choose 8-10 basic full body resistance exercises.
Training that alternates exercise modes within a given program is
circuit training.
A condition in which the liver cells are damaged and scar tissue develops is known as
cirrhosis.
A muscle contraction with overall muscle shortening is
concentric.
A person who says "I may weigh more than what I like, but I enjoy eating and balance my pleasure with eating with my concern for a healthy body" is exhibiting what type of thought pattern associated with healthy or distorted eating?
concerned well
If a stretch reflex is activated, the muscle will
contract
Kristina's 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 that her mom try
cross-training.
Which of the following would be considered an example of an aerobic activity?
cycling
Gentle stretching and relaxation of muscles will
decrease stress hormones.
Characteristics of addiction include
denial
Which of the following is considered negative stress?
distress
Which of the following is likely to lead to poor sleep?
doing your workout about an hour before bedtime
Exercise is a subset of physical activity that is
done specifically to achieve or maintain fitness.
Stepping back to a simpler life is known as
downshifting.
Using a drug for a purpose for which it was not intended is known as
drug misuse.
Stretching that involves mimicking movements performed in a workout or sports activity is known as ________ stretching.
dynamic
Sue derives satisfaction and self-esteem from her job, so she is experiencing a high level of ________ wellness.
emotional
Smoking contributes to heart disease by
encouraging the buildup of fatty deposits in artery walls.
Simple carbohydrates primarily provide
energy
The relationship between the amount of calories consumed in food and the amount of calories expended through metabolism and physical activity is known as
energy balance.
Stress from positive events or circumstances is
eustress
One factor leading to eating disorders is
excessive emphasis on achievement.
Aerobic exercise, weight lifting, and yoga are all examples of
exercise training.
The best way to keep yourself from doing the Valsalva maneuver is to
exhale as you perform a lift.
Physiological damage, reduced immunity, and increased susceptibility to physical or mental illness are characteristic of which stage of general adaptation syndrome?
exhaustion
Water is used in the body to
facilitate transport of substances.
As muscle temperature increases, flexibility decreases.
false
Men have greater hip flexibility than women.
false
Short-term stress generally depresses the immune system.
false
Stretching should always be done to the point of pain.
false
The best time to stretch is just before a workout.
false
The dimensions of wellness are independent of one another and not interconnected
false
Your resting heart rate increases as your cardiorespiratory system becomes more conditioned.
false
Basal metabolic rate is decreased by increased
fat mass
A child's condition caused by a pregnant mother drinking alcohol is
fetal alcohol syndrome.
The physiological reaction induced by nervous and hormonal signals that readies the heart, muscles, and other organs and systems in ways that promote survival is called
fight-or-flight response.
Stress relaxation techniques
focus the mind and breathing.
The times per week that an activity is performed is known as
frequency
The components of the FITT formula are
frequency, intensity, time, and type.
To counter a lack of motivation, you should choose exercise that is
fun and convenient
Which of the following is an example of a viral infection?
genital warts
Which lifestyle factor is related to weight gain?
getting less than 6 hours of sleep
The current USDA ChooseMyPlate.gov website
gives specific serving guides for each food group.
A common side effect of designer or "club drugs" is
hallucinations.
Substances capable of creating auditory or visual distortions and heightened states are known as
hallucinogens.
The sit-and-reach test measures flexibility in the
hamstrings, lower back, and hips.
A person with an internal locus of control
has a high level of self-efficacy.
HDL cholesterol
helps protect against heart disease.
Which STI can cause debilitating and potentially fatal liver damage?
hepatitis B
Allostatic load can lead to
high blood pressure.
A state of physiological equilibrium is known as which of the following?
homeostasis
The stable, constant internal environment that our body maintains at rest is known as
homeostasis
Aerobic exercise training has been shown to
improve cognitive function.
Which of the following may occur as the result of cardiorespiratory training?
improved oxygen delivery to muscles
Which of the following is a purpose of the exercise warm-up?
increase muscle elasticity
To progress safely and improve fitness, it is recommended that you
increase overload frequency, intensity, or duration by no more than 10% each time you make changes in your program.
The prevalence of lower-back pain rises with
increased body fat.
Hypertrophy is a physiological change resulting from resistance training that involves which of the following?
increased muscle cross-sectional area
Jim and Steve have been working out together for 3 months. Although they have been doing the same workout, Steve has shown faster improvement. This difference in their responses to exercise illustrates the principle of
individuality
Learning a second language is most likely to improve ________ wellness.
intellectual
Training that alternates periods of high-intensity exercise with periods of lower intensity exercise or rest is known as
interval training.
A planned confrontation with an alcoholic that involves friends, family, and counselors is known as a(n)
intervention
John runs 3 miles, five days a week, because he enjoys the challenge and the way he feels afterward. John's reward for running is
intrinsic
Shelly is happy with her current body weight and wants to maintain it. To do this, she needs to be in
isocaloric balance.
A muscle contraction with constant speed is
isokinetic
A muscle contraction with no change in muscle length is
isometric.
An eccentric contraction occurs when a muscle
lengthens as it contracts.
Actions that can be performed daily by beginning exercisers are
lifestyle physical activities.
Fibrous tissues that connects bone to bone are called
ligaments
Gains in muscular endurance are best developed with
lower resistance and more repetitions.
Shaping is defined as
making a series of small changes
The "M" in the "SMART" system for setting goals stands for which of the following?
measurable
When assessing muscular strength, a 1 RM test
measures the maximum amount of weight that can be lifted one time.
A group of obesity-related risk factors associated with heart disease and type 2 diabetes is known as
metabolic syndrome.
The root cause of delayed onset muscle soreness is
microdamage to muscles.
Which factor is the reason why teens and young adults are more likely to contract an STI than older adults?
more likely to have multiple partners
Flexibility is the ability of the joints to
move through a full range of motion.
An individual muscle cell within each skeletal muscle is called a
muscle fiber.
Resistance exercises stress what aspect of the body?
musculoskeletal system
A person who wants to lose weight should strive to achieve
negative caloric balance.
The major psychoactive substance in tobacco is
nicotine.
Most people with chlamydia have
no symptoms
Chemical compounds that supply the energy and raw materials we need to survive are known as
nutrients
Muscular strength is defined as the ability
of a muscle to contract with maximal force.
Muscular fitness is defined as the ability
of the musculoskeletal system to perform daily activities without undue fatigue.
The principle of rest and recovery is aimed at preventing
overtraining
An infection of the female reproductive tract that can result from an untreated sexually transmitted infection is known as what?
pelvic inflammatory disease
A subjective assessment of exercise intensity is
perceived exertion.
Physical fitness is the ability to
perform moderate to vigorous physical activity without undue fatigue.
A physically fit person is best defined as someone who
performs moderate to vigorous physical activity daily without undue fatigue.
Addiction is defined as
persistent, compulsive dependence on a behavior or substance.
Being physically fit, getting regular medical exams, and having a healthy diet are all components of ________ wellness.
physical
Which of the following offers the most effective protection against STIs?
plain latex condoms
Which of the following is considered a skill-related component of physical fitness?
power
Your friend is morbidly obese. When you express your concern to him about his health, he denies that his obesity will have any effect on his health and cites the example of his father, who is also obese and apparently healthy. Which stage of behavior change is your friend in regarding his obesity?
precontemplation
People who have thought about what they might do to change a behavior and are within a month or so of taking action are in which stage of behavior change?
preparation
Anabolic steroids are primarily used in an attempt to
promote muscle growth and strength.
Which of the following is a goal of HEALTHY People 2020?
promote quality of life, healthy development, and healthy behaviors across all life stages
Regular resistance training
protects the body from injuries.
Substances that form the major structural components of the body are known as
proteins
Which of the following is a result of alcohol's effects on the central nervous system?
pulse rate decreases
Which of the following is a role of sodium in the body?
regulate the water contents of blood and body fluids
Resumption of behavior that one is attempting to cease is known as
relapse.
The exchange of oxygen and carbon dioxide is called
respiration
The general adaptation syndrome describes how the body
responds to stress when homeostasis is disrupted.
One's baseline energy use plus the energy expended in digesting food is known as
resting metabolic rate.
The principle that states that training levels will decrease towards initial levels when training is stopped is known as
reversibility
Which is an advantage of using machine weights for resistance training instead of free weights?
safe and less intimidating for beginners
A signal of fullness from the body is known as
satiety
Fats that are solid at room temperature are
saturated
The degree to which a person believes in his or her ability to achieve a goal is known as
self-efficacy
Which of the following coping mechanisms is most important in determining how you experience stress?
self-efficacy
The most common way that hepatitis B is transmitted is via
sexual contact.
Unprotected sex is best defined as
sexual intercourse without the use of a condom or other method of STI protection.
A step-by-step process of making a series of small changes is known as which of the following?
shaping
Problems associated with long-term use of alcohol include
shrinkage in brain size and weight.
The ability to have satisfying interpersonal relationships is which of the following?
social wellness
The principle that only the body systems worked during training will show adaptations is known as
specificity.
A good source of complex carbohydrate includes
squash
April is stretching her shoulder by extending her arm up and slowly rotating it back until she experiences mild discomfort. She then holds that position for 30 seconds. By this description, April is performing ________ stretching.
static
The simplest method of stretching for people who are just starting a stretching program is ________ stretching.
static
Which of the following would be considered a complete protein source?
steak
With training, resting heart rate decreases. This is primarily the result of an increase in
stroke volume.
Which of the following activities would burn the highest amount of calories per minute?
swimming
Connective tissues that attach muscle to bone are called
tendons
Skeletal muscles taper at the ends to form ________, which attach muscles to bones.
tendons
Men who use marijuana are twice as likely to develop
testicular cancer.
Which of the following characterizes the resistance stage of the general adaptation syndrome?
the body establishes a new level of homeostasis
One advantage of a stability ball for resistance work is
the development of core strength.
wellness is defined as
the optimal soundness of body and mind.
Muscle injury can occur from quick, bouncy movements because
the stretch reflex is creating tension while the muscle is lengthening.
The duration of the exercise is known as
time
Muscular endurance is defined as the ability
to contract a muscle repeatedly over an extended period of time.
Blood alcohol concentration is the ratio of alcohol to
total blood volume.
The overload principle states that to see improvements in physical fitness, you must
train at a level that is greater than what your body is accustomed to.
Which of the following sexually transmitted infections is caused by a protozoan?
trichomoniasis
The fatty acids in most foods and in the body occur in the form of
triglycerides
A greater number of full-time college students drink more heavily than their same-aged peers who are not in school.
true
A group of repetitions is called a set.
true
According to current research, 18- to 20-year-olds need more than 8 hours of sleep a night.
true
Age-related muscle loss can be slowed with resistance training.
true
Approximately 1 million people in the United States are infected with HIV/AIDS.
true
Cardiac output increases with training.
true
Cardiorespiratory fitness has a protective effect against age-related declines in cognitive ability.
true
Circuit training may consist of resistance training, aerobic training, or a combination of both.
true
Compared with an unfit person, a physically fit person develops a milder stress response to any given stressor.
true
Drinking is a major factor in high-risk sex.
true
Excess fat-soluble vitamins tend to be stored in the body.
true
Food portion sizes in America contribute to overeating.
true
HIV remains transmissible throughout all phases of the infection.
true
In the maintenance stage, people work to prevent relapse into old habits
true
It is easier to maintain cardiorespiratory fitness with shorter but more intense workouts.
true
Lack of flexibility can cause changes in posture.
true
Lack of support and guidance can act as a barrier to behavior change.
true
Lowering your weight and body fat levels to within recommended ranges will reduce your risk of lower-back pain.
true
Maintaining a healthy weight increases life expectancy.
true
Nearly 30 percent of freshmen report feeling frequently overwhelmed by all they have to do.
true
Relaxation breathing increases oxygen levels in the blood.
true
Ritalin is an amphetamine used for medicinal purposes.
true
Stress effects on the hippocampus alter memory.
true
Stress is a significant contributor to cardiovascular disease mortality.
true
Strong core muscles can lead to increased performance levels in all of your activities.
true
Studies have shown that exercise can reduce the symptoms of depression.
true
The American College of Sports Medicine recommends 1-3 sets per resistance exercise for beginners.
true
The U.S. government requires that every food package list all ingredients in order of largest to smallest ingredient by weight.
true
the leading causes of death for Americans overall are heart disease and cancer.
true
The mode of activity chosen is known as
type
Your friend is thinking about trying a fad diet to lose weight. Given the information in this chapter on problems associated with fad diets, you can inform her that
unless she changes her eating habits permanently, she will regain the weight.
People under stress often
use sugar to alter energy levels.
Type I (slow-twitch) muscle fibers
utilize oxygen to contract.
An STI (sexually transmitted infection) is a(n) ________ infection spread through intimate contact.
viral or bacterial
Organic compounds that we need in tiny amounts to promote growth and help maintain health are known as
vitamins
The most important factor to keep in mind when losing weight is
your overall percentage of body fat.
When developing a training program for cardiorespiratory fitness, your intensity of exercise should be determined by
your target heart rate.