PED 103 Honors Chapter Questions

At what point in your stretching program are you likely to notice some improvement?

2 to 3 weeks

In what year did the ACA become law?

2010

The ACA allows students to remain on their parents' health insurance plans until what age?

26

In a UCLA study, it was determined that ______ of the personal trainers couldn't pass a basic exam on training methods, exercise physiology, or biomechanics.

60 percent

In a cardiorespiratory fitness program, intensities of ______ of maximum heart rate are appropriate for individuals with an average level of fitness.

70-85 percent

During vigorous exercise, approximately what percentage of blood is sent to the working muscles?

85%

Which of the following represents the greatest health improvement related to exercise?

A sedentary person starts a walking program.

What is the safest and most convenient stretching technique?

Active static stretching.

People who are just beginning flexibility training may be better off using what stretching technique?

Active stretching

Which type of joint has the greatest range of motion?

Ball and socket

If you are engaged in a high-intensity activity, when is static stretching not advised?

Before the activity.

Which of the following are benefits of increasing cardiorespiratory fitness through exercise?

Blood supply to tissues improves, Blood vessels become more flexible, The amount of blood pumped per heartbeat increases.

When an individual exercises at a high intensity, what is the body's preferred fuel?

Carbohydrates

Risks from anabolic steroids include which of the following?

Cardiac arrhythmia, Lowered testosterone production, Increased risk of HIV infection, Liver toxicity and tumors

The body produces energy through what type of a reaction?

Chemical

The nine vertebrae at the base of the spine that make up the tailbone are fused together from which two sections of the spine?

Coccyx and sacrum.

What are benefits of including a cool-down period in your exercise session?

Cooling down helps return your breathing and heart rate to normal, Cooling down helps restore the body's circulation to a normal resting condition.

During exercise, the number of repetitions necessary to cause muscle fatigue ______ an increase in weight (resistance).

Decreases with

When you sweat excessively during exercise and do not replace the fluids you have lost, you may be at risk for what condition?

Dehydration

The risk of which of the following diseases can be reduced by individuals who focus on increasing their cardiorespiratory fitness levels? (Choose every correct answer.)

Diabetes, Heart disease, Dementia

Which of the following is a general guideline for a back exercise program?

Do low-back exercises at least 3 days a week.

Which of the following is not a general guideline for back exercise programs?

Do low-back exercises in the morning.

What should you do to prevent dehydration when you exercise?

Drink fluids before and during exercise, Drink about one-half cup of fluid every 15-20 minutes during exercise.

Which of the following can strengthen the immune system?

Eating a well-balanced diet, Regular moderate exercise

Which type of elongation is a temporary change in the length of muscles, tendons, and supporting connective tissues?

Elastic

Which of the following are the proposed national health objectives of Healthy People 2030?

Eliminating preventable disease, disability, injury, and premature death, Achieving health equity

Which of the following is true of using physical activity to manage weight?

Exercise alone is usually not enough to promote long-term weight-loss.

Anabolic steroids have many dangerous side effects, but links to cancer have not been proven.

False

Fitness benefits occur when a person exercises beyond their ability.

False

Which of the following can be used by mitochondria to fuel the oxidative energy system? (Choose every correct answer.)

Fats, Glucose, Glycogen

Which of the following is true regarding a person's locus of control?

Having an internal locus of control reinforces motivation.

Khalid is 25 years old and attends a large university. Which of the following would be the riskiest option for his health care coverage?

He could purchase a "catastrophic" health plan.

What is the condition in which there is a failure of the brain's temperature regulatory center and the body temperature rises to dangerous levels?

Heatstroke

Which of the following reflects the basic ACSM recommendations for stretching exercises?

Hold each stretch for 10-30 seconds, do 2-4 repetitions of each stretch.

Which of the following are potential benefits of flexibility? (Select all that apply.)

Injury prevention, Improved joint health, Prevention of soreness

Which of the following are advantages of a static, or isometric, exercise?

It does not require equipment. It is useful in strengthening muscles after an injury or surgery. It can be performed anywhere.

Which statement is true of vigorous physical activity as compared to moderate physical activity?

It improves physical fitness.

Which statements are true about a positive behavior change? (Choose every correct answer.)

It is generally difficult at first. It helps individuals move in the direction of wellness.

As compared to smoking, high blood pressure, obesity, and diabetes, how much of a risk factor is physical inactivity as a predictor of premature death?

It is just as important a risk factor.

Which of the following are true about blood flow restriction training?

It may cause severe muscle injury in some people, It involves exercising with restricted blood flow to the working muscles.

Which two of the following are required for movement to be considered physical activity?

It must use energy, It must be performed by the skeletal muscles.

Which of the following statements regarding interpersonal wellness are correct?

It requires participating in your community and society, It is also known as social wellness, It is important to physical and emotional health.

The improved ability to use which of the following substances while exercising intensely is an indication of improved metabolic efficiency?

Lactate

The unit of measure that represents resting metabolic rate, or the energy requirement of the body at rest, is called _

MET

Which statements are true of spiritual wellness? (Choose every correct answer.)

Many people find meaning in their lives through nature or art, People use it to focus on the positive aspects of life.

Students whose income is below a certain level may qualify for

Medicaid

Which of the following statements about ACA plans is true?

Members of certain associations may also be able to purchase insurance through membership in a professional group.

Which of the following best describes research results for those studying the effectiveness of HIIT (high-intensity interval training) for building aerobic capacity and endurance?

More than 50 studies have shown it to be effective.

Which of the following statements about low-back pain are true?

More than 85% of Americans experience back pain by the age of 50, Low-back pain is one of the most common ailments in the United States.

According to studies, in what way does vibration training add to the effects of weight training alone?

Most studies have found that vibration training caused little or no additional effects above weight training alone.

Which of the following can be changed through exercise to improve flexibility?

Muscle length

Which of the following can be signs that you are increasing overload too quickly?

Muscle pain, Extreme fatigue, A loss of interest in exercise

Which of the following do not directly affect flexibility?

Muscle strength, Muscle endurance

What type of soft tissue is the key to developing flexibility?

Muscle tissue

Which symptom is likely to be the result of a damaged intervertebral disk?

Numbness in the foot

Which of the following is a system of body weight exercises that emphasizes control of movement through strengthening and stretching core muscles?

Pilates

Which type of elongation is a long-term change in the length of muscles, tendons and supporting connective tissues?

Plastic

What is the best method for dealing with exercise injuries?

Prevent them.

Which of the following sends information about changes in the muscular and skeletal systems to allow the nervous system to control the speed, strength, and coordination of muscle contractions?

Proprioceptors

Samir is a decathlete. He recently quit drinking coffee and energy drinks. Which of the following is the most likely reason?

Samir developed insomnia.

______ are composed largely of actin and myosin molecules.

Sarcomeres

In older adults, good flexibility improves which of the following?

Stability, Balance

______ exercises are important for developing stiff core muscles that support the spine and provide a foundation for whole body motions.

Static

Constant resistance exercise uses

Steady weight throughout a joint's full range of motion

What is the "rest" portion of the R-I-C-E principle?

Stop using the injured area as soon as you experience pain.

Soft tissues of the human body include which of the following?

Tendons, Skin, Muscles, Ligaments

At the start of a 1,200-meter race, Marilyn's body produced energy to push off the starting blocks. Which energy system was responsible for the push off?

The immediate energy system

Which vessel or vessels carry blood from the body to the heart?

Veins

Which of the following statements regarding ventricles is correct?

Ventricles pump blood to the lungs and body.

What is optimal health and vitality, encompassing all the dimensions of well-being?

Wellness

When strength training using free weights, spotters are necessary in which of the following conditions?

When you cannot complete a lift, When the weight has potential to tilt, When an exercise has potential for danger

Which of the following types of exercises are the best for low-back health?

Whole body exercises that force the core muscles to stabilize the spine in many directions

Which are part of physical wellness?

Your ability to care for your body, Your body's overall condition

To prevent exercise injuries, what equipment deserves special attention?

Your shoes

Which of the following would be an example of how lifestyle factors make a genetic predisposition for a disease worse?

a person born with asthma who smokes

What is a good example of a beginning exercise program for a person who has been sedentary?

a walking program

To be truly well, humans must be

active

Which of the following are important factors affecting an individual's progress in a strength training program?

age, motivation

When weight training, people should

allow their muscles to rest for at least a day between weight training workouts.

Moderate physical activity causes which of the following?

an increase in heart rate

The nonoxidative energy system is also known as the ______ energy system.

anaerobic

Lawana plans to create a successful fitness program for herself, and her doctor has cleared her to begin. What is Lawana's first step?

assessing her current level of physical activity and fitness

One of the top chambers of the heart (left or right) is called the _

atrium

Exercise and other physical fitness activity should

be kept in balance with other aspects of life

What are the benefits of muscular endurance?

better posture, injury prevention

Regular endurance exercises increases

blood volume.

Which of the following are areas which should be assessed via testing as a first step to creating a successful fitness program? (Choose every correct answer.)

body composition, cardiorespiratory endurance, muscular endurance, muscular strength, flexibility

Passive stretching is a stretching technique in which muscles are stretched

by an outside force

How can a person assess their muscle strength?

by measuring the maximum weight a person can lift in a single effort

Active stretching is a stretching technique in which muscles are stretched

by the contraction of the opposing muscles

Which of the following is not a basic principle of physical training?

cardiorespiratory endurance

Which term refers to the ability of the body to perform prolonged, large-muscle, dynamic exercise at moderate to high levels of intensity?

cardiorespiratory endurance

The bone surfaces within the joint are lined with _

cartilage

Which of the following are physiological factors that help determine a person's level of fitness—the ability to respond to the demands of physical effort? (Choose every correct answer.)

cells' capacity to generate energy, the heart's ability to pump blood

A type of disease that develops and continues over a long period of time is

chronic

Connective tissue consisting of white fibers that provide structure and support is called _

collagen

The two principal types of connective tissue are

collagen and elastin.

Which activity is most likely to use the nonoxidative energy system?

completing one set of 10 bench press repetitions in 70 seconds

Which type of muscular contraction occurs when the muscle applies enough force to overcome resistance and shortens as it contracts?

concentric

Which of the following would be considered an unhealthy lifestyle choice?

consuming large amounts of alcohol on weekends

Compared with weight machines, which of the following are characteristics of free weights?

convenient for home use, require more balance to use, widely available

Many people prefer weight machines because they are which of the following?

convenient, easy to use, safe

The most common cause of exercise-related sudden death is

coronary artery disease

Following the American College of Sports Medicine's guidelines for physical activity can reduce feelings of

depression, anxiety

Life expectancy has risen in recent years largely due to

development of vaccines and medications like antibiotics

What is vibration training?

doing basic exercises on a vibrating platform

Which of the following are common short-term benefits of health behavior change?

doing better in school, feeling better, reducing stress

A stretching technique in which muscles are stretched by moving joints slowly and fluidly through their range of motion in a controlled manner but not held in the stretched position is known as

dynamic stretching

Which type of muscular contraction occurs when muscular force is exerted as a muscle lengthens?

eccentric

Connective tissue consisting of yellow fibers that are stretchy and flexible is called _

elastin

The livability of your surroundings defines your ______ wellness.

environmental

Samir runs for two hours every day and wants to run a marathon. He is having persistent pain in his shins, is constantly sick, and is tired all the time. Samir could be experiencing the effects of

excessive exercise

Trainers who performed the best in the UCLA research had degrees in which of the following?

exercise physiology, physical education, physical therapy

Marco's doctor wants to make certain that Marco does not have existing heart disease and decides to assess his current fitness level. For which of the following will Marco be sent?

exercise stress test

A single muscle is made up of

fascicles of muscle fiber enclosed by layers of connective tissue

What term refers specifically to the nonfat portion of the human body consisting of skeletal muscle, bone, and water?

fat-free mass

When using an exercise stability ball, beginners must watch their

fatigue leads to poor form

Which of the following are linked to short-term inappropriate stress management?

fatigue, sleep disturbances

What does the acronym FITT represent?

frequency, intensity, time, and type

Recent research suggests that ______ is the best treatment for muscle cramps.

gentle stretching

When there is excess blood glucose, it is stored in the liver for later use as _

glycogen

Which of the following are part of maintaining a healthy body weight?

good stress management, regular exercise, a healthy diet

The overall condition of body or mind and the presence or absence of illness and injury is called

health

Under the Affordable Care Act (ACA), ______ facilitate the purchase of health insurance at the state level.

health exchanges

Which of the following terms refers to all the physical capabilities that contribute to health, including cardiorespiratory endurance, muscular strength, and muscular endurance?

health-related fitness

One noticeable feature of vigorous physical activity is that it considerably elevates your

heart and breathing rates

What are the leading causes of death for Americans today?

heart disease and cancer

Which of the following types of chronic diseases are associated with overweight and obesity? (Choose every correct answer.)

heart disease, type 2 diabetes

During softball practice on a hot summer day, Jessie begins to feel confused and disoriented, and trainers note a very sharp rise in blood pressure and body temperature. Jessie is likely suffering from

heatstroke.

Enhanced flexibility in the back, pelvis, and thighs may _

help prevent low-back pain

Muscular endurance is an important factor that

helps the body deal with daily physical demands, helps the body perform in sports

The increase in capillary density results in which of the following?

improved removal of metabolic waste, improved metabolic efficiency, increased ability to deliver oxygen

Which of the following are emotional, psychological benefits of being physically active?

improved self-image, reduced anxiety, reduced stress

Atrophy is caused by _

inactivity of the muscles

Exercise causes the body's rate of energy usage to _

increase

Strength training causes the size of muscle fibers to

increase

Like a person with poor flexibility, a person with extreme flexibility has _

increased risk for injury

The "I" in the abbreviation FITT-VP is important because it stands for the

intensity level a person should work at in order to achieve maximum fitness.

People who believe that they are in control of their own lives are said to have a locus of control that is

internal

Factors that contribute to emotional wellness are primarily

internal and relate to thoughts and feelings

Which of the following elements are among the nine dimensions of wellness?

interpersonal, spiritual, environmental, physical

An important aspect of the nine dimensions of wellness is that they are

interrelated

Physical activities use the skeletal muscles and

involve energy

Which of the following diseases is not linked to poor cardiovascular fitness?

jaundice

Which of the following will build cardiorespiratory endurance?

jogging, cycling, swimming

Cardiorespiratory endurance exercises involve

large-muscle groups

The blood that goes through the aorta before distribution to the rest of the body's blood vessels comes from the

left ventricle.

Eccentric loading loads a muscle while the muscle is

lengthening

Relative to free weights, weight machines require

less skill

What is the technical term used to refer to the figurative "place" people designate as the source of responsibility for the events in their lives?

locus of control

Blood flow restriction training during ______ promotes muscle hypertrophy.

low-intensity weight training

What are the potential health benefits of following the American College of Sports Medicine's (and others) recommendations for participation in moderate to vigorous aerobic activity?

lowering the risk of developing type 2 diabetes, lowering the risk of developing high blood pressure, lowering the risk of stroke

Cardiorespiratory fitness helps keep telomeres from getting too short, thereby helping people

maintain a healthy genetic makeup

People who have maintained a healthy behavior for at least six months are in the ______ stage of behavior change.

maintenance

People can increase their overall level of wellness by

making positive lifestyle choices.

Potential treatments for chronic back pain include which of the following?

massage, physical therapy, yoga

People who have flexibility in one joint

may or may not have flexibility in other joints

People should avoid inactivity because it decreases their bodies'

metabolic health

Muscles are the site where much of which important bodily process occurs?

metabolism

One goal of Healthy People 2020 aims to

minimize negative determinants to health.

Regular physical activity can _

minimize the need for medication, significantly reduce resting blood pressure

Greater muscle mass helps maintain ______, the "powerhouses" of the cell.

mitochondria

What are the cellular structures that convert the energy in food into a form the body can use?

mitochondria

The ______ valve allows blood flow from the left atrium to the left ventricle.

mitral

What intensity level of exercise does the ACSM recommend for health benefits for someone who engages in activity for 150 minutes per week?

moderate

What are some of the benefits of becoming physically fit?

more energy, better control of body movement, increased stamina

Flexibility is the ability of a joint to

move through its normal, full range of motion

Heat exhaustion occurs when an excessive amount of blood is delivered to the

muscles. skin.

The body's heartbeat is physically controlled by _

nerve impulses

As compared to the average person, active athletes' protein requirement is

not much greater

For most average people, an attainable goal for a flexibility program is to work on

obtaining normal flexibility in the major joints

A bone disease characterized by low bone density and strength is

osteoporosis

Interpersonal wellness involves which of the following?

participating in your community

Since small-muscle groups fatigue more quickly,

people should exercise large-muscle groups first.

Dynamic flexibility would affect an individual's ability to do all the following activities except

perform the splits

Walking, dancing, swimming, gardening, and lifting weights are all examples of

physical activity

Exercise is a structured activity meant to specifically improve which of the following?

physical fitness

The specific physical attributes that allow the body to respond or adapt to the demands of physical effort constitute

physical fitness

Which of the following refers to the performance of different types of activities that cause the body to adapt and improve its level of fitness?

physical training

What are the contributing factors that lead to osteoporosis?

poor diet, hormonal changes, age

Which of the following are produced by the nonoxidative energy system and are linked to fatigue?

potassium ions, hydrogen ions, lactic acid

At which stage of change do people believe that there are better reasons not to change than there are to make a change?

precontemplation

What are the benefits of muscle-strengthening activities for older adults? (Choose every correct answer.)

preventing muscle loss, preventing falls

Which of the following is not recommended for the management of acute back pain?

prolonged bed rest

Contracting a muscle before stretching is an essential part of

proprioceptive neuromuscular facilitation.

The movement of blood between the heart and lungs is called

pulmonary circulation

Miranda did not work on her term paper because she told herself she had to take advantage of the nice weather and go outside for a walk instead. She was

rationalizing

Telling yourself, "I wanted to go to the gym today, but it was more important to get ready for the party this weekend" would be an example of

rationalizing

In general, which of the following are benefits related to varying your physical activities?

reducing the risk of injury, developing a higher level of fitness, developing fitness in a variety of activities

In a PNF contract-relax stretching method, the contraction activates proprioceptors, which causes

relaxation in the muscle about to be stretched

The body's oxidative energy system _

requires the use of oxygen

When performing exercises, adding a medicine ball can help the body gain muscle strength by providing

resistance

What part of your training program can allow the body to adapt properly to the demands of increased physical fitness?

rest

What are examples of physical activity?

running a mile, walking up a flight of stairs, a five-mile bike ride

Lupita is trying to burn about 1,000 calories per week in exercise. To do this she does about 40 minutes of moderate-intensity exercise 4 days per week. Which of the following represents this same volume of exercise?

running at a vigorous pace for 25 minutes 3 days per week

Myofibrils are composed of contractile units called

sarcomeres

Which qualities and behaviors are most closely associated with the interpersonal (social) dimension of wellness?

satisfying relationships, strong social support system, contributing to your community

What are some benefits of regular exercise on psychological well-being? (Choose every correct answer.)

self-control, improved self-image, reduced hostility

Joint capsules surround major joints. They are best described as

semielastic

When a muscle contracts, it _

shortens

For maximum strength gains, how long should you hold an isometric contraction maximally?

six seconds

Which of the following is a controllable risk factor that affects wellness?

smoking

Which of the following would be a trait of a person demonstrating financial wellness?

someone who stays within a budget

There is no general flexibility assessment because flexibility is _

specific to each joint

Performing stretching exercises to improve hip flexibility and using dumbbells to increase arm strength are examples of the training principle of

specificity

Which principle asserts that in order to develop a particular type of fitness you need to perform exercises designed to promote that exact type?

specificity

Which of the following is a type of dynamic exercise used by athletes during training that involves moving a weight as rapidly as possible in an attempt to approach the speeds in movements such as sprinting and throwing?

speed loading

In ______ stretching, each muscle is gradually stretched and the stretch is held for 10-30 seconds.

static

Constant resistance exercise uses a

steady weight throughout a joint's full range of motion

Ballistic stretching is considered dangerous because ballistic stretches may

stimulate a muscular contraction during a stretch

The amount of force a muscle can produce with a single maximum effort is called muscular _

strength

According to the Spring 2018 American College Health Association National College Healthy Assessment II, which of the following was the most reported factor affecting academic performance?

stress

The volume of blood that is expelled from the heart with each heartbeat is called

stroke volume.

The movement of blood from the heart to the rest of the body (not the lungs) is called __

systemic circulation

Blood flows out of the heart during

systole

To incorporate exercise into everyday lives, people can divide exercise into sessions as short as

ten minutes

Which stage of change have people reached if they have complete self-efficacy with regard to their target behavior?

termination

Excessive body fat in which area of the body is of most concern for future health problems?

the abdomen

For weight training, the volume of a specific exercise during a workout would be

the amount of weight lifted multiplied by the number of reps and sets.

Hypertrophy is

the development of large muscle fibers

Which of the following is a measure of cultural wellness?

the extent to which you value your own and others' cultural identities

The rate at which the body uses energy is called _

the metabolic rate

The structure of vertebrae depends on

their location on the spine

Volume is the product of which of the following?

time, intensity, frequency

When injuries occur, flexibility exercises are used _

to restore normal range of motion

Stretching programs are of particular importance to all the following groups of people except __blank__.

toddlers

People are likely to stay motivated to follow their exercise program by

tracking their progress

To allow blood flow from the right atrium to the right ventrical, the ______ valve opens.

tricuspid

Which of the following activities are associated with low-back pain?

twisting, frequent lifting, bending

Adults should do muscle-strengthening activities involving all major muscle groups how many days per week?

two or more

The American Heart Association recommends strength training how many days per week for healthy adults and many low-risk cardiac patients?

two or three

Regular physical activity protects against which potentially deadly diseases?

type 2 diabetes, heart disease, respiratory disease

After drinking heavily with friends, Rich suffered a concussion when he slipped on ice and hit his head. Which of the following best describes the type of injury that happened to him?

unintentional

For Americans aged 15 to 24, what is the leading cause of death?

unintentional injuries

To build strength and overload fast-twitch fibers, a person should

use heavy weights and low repetitions.

To build endurance and overload slow-twitch fibers, a person should

use light weights and high repetitions.

If people injure themselves when strength training, they should

use the RICE principle of treating injuries, discontinue working out the injured area

Heart rate reserve provides the most accurate measurement of target heart rate among people who are

very unfit.

What intensity level of exercise does the ACSM recommend if total activity is 75 minutes per week?

vigorous

Which of the following behaviors are associated primarily with intellectual wellness?

wanting to learn new things, finding new mental challenges

The concept of ______ refers to the decisions a person makes to live the fullest, healthiest life possible, having a lifestyle of optimal health and vitality, encompassing all the dimensions of well-being.

wellness

Static, or isometric, exercise is characterized by applying force

without a change in the length of a muscle

Research has shown what about taking amino acid or polypeptide supplements?

There is little scientific proof that it is beneficial.

What type of movement is used in isometric exercises?

There is no movement in isometric exercises.

Which of the following are typical of persons in the precontemplation stage of the transtheoretical model for change? (Choose every correct answer.)

They blame others for problems they experience, They think they do not have a problem behavior, They are unaware of the risks associated with a behavior they have.

Which statements are true of people who are occupationally well? (Choose every correct answer.)

They truly enjoy their work, They feel connected to the people they work with, They take advantage of opportunities to learn and be challenged.

Larissa is attempting to change her eating habits, but she has major dental work scheduled and feels too stressed to focus on her new diet. Which of the following solutions best fits her situation?

This stress is temporary, so she should wait until her dental work is completed before strengthening her commitment to her diet.

Which are functions of the cardiorespiratory system? (Choose every correct answer.)

Transportation of oxygen and nutrients to organs and tissues, Carries away waste products, Circulation of blood through the body.

A healthy diet not only provides necessary nutrients and energy, it also restricts many of the dietary substances linked to diseases.

True

A spotter is a person who stands by to help with a weight training exercise.

True