Personal and Community Health Final
For maximum strength gains, hold an isometric contraction maximally for A. 6 seconds. B. 15 seconds. C. 30 seconds. D. 45 seconds.
A. 6 seconds.
Which of the following statements about insulin resistance is TRUE? A. It is almost always a precursor to type 2 diabetes. B. It can be controlled only by major weight loss. C. It is hereditary rather than influenced by lifestyle. D. It is treated with medication rather than lifestyle changes.
A. It is almost always a precursor to type 2 diabetes.
Which of the following statements about treating injuries with application of heat is FALSE? A. It should not be used until after the swelling has disappeared. B. It helps reduce stiffness. C. It helps relieve pain and relax muscles. D. It should be used before using ice.
A. It should not be used until after the swelling has disappeared.
Shimea is thinking of becoming a member of a health club. Which of the following would NOT be a good way to decide which club to join? A. She should join a club that has frequent membership promotions to get more value. B. She should ask for a free trial workout period so she can check out the equipment. C. She should make sure the facility is certified by an approved trade association. D. She should choose a club that has the programs and times to meet her needs.
A. She should join a club that has frequent membership promotions to get more value.
Which of the following statements about exercise programs is TRUE? A. The best exercise programs promote health and are fun. B. Vigorous exercise needs to occur every day. C. To be successful, an exercise program should be treated as a chore. D. To be successful, an exercise program needs to be conducted with a trainer.
A. The best exercise programs promote health and are fun.
Muscular endurance is the A. ability to resist fatigue and sustain a given level of muscular tension. B. ability to move the joints through a full range of motion. C. amount of force a muscle can produce with a single maximum effort. D. amount of time required to contract a muscle completely.
A. ability to resist fatigue and sustain a given level of muscular tension.
The main drawback of using BMI to assess health is that it is not a good tool for A. assessing body composition. B. assessing body weight. C. comparing weight to height. D. classifying individuals as obese.
A. assessing body composition.
Processed foods labeled "fat-free" or "reduced fat" may A. be high in calories. B. contain hidden fats. C. be as natural as fresh foods. D. contain high levels of cholesterol.
A. be high in calories.
One example of a snack that is low in energy density is A. carrots. B. crackers. C. a cookie. D. ice cream.
A. carrots.
The amount of stored fat in a given individual is the result of all of the following EXCEPT A. climate. B. hormones. C. age. D. metabolism.
A. climate.
Resting metabolic rate is the A. energy required to maintain vital body functions. B. sum of all the processes by which the body uses food energy. C. body's daily energy expenditure. D. energy required to digest food.
A. energy required to maintain vital body functions.
According to the National Weight Control Registry, which of the following behaviors is associated with regaining weight after losing it? A. increasing the energy intake from fat B. maintaining daily moderate physical activity C. continuing to maintain dietary restrictions after weight loss D. monitoring of food intake and body weight frequently
A. increasing the energy intake from fat
Application of muscular force without movement is called _______________ exercise. A. isometric B. isokinetic C. isotonic D. dynamic
A. isometric
The best way to ensure consistency with an exercise program is to A. keep a training journal. B. exercise with a friend. C. join a fitness club. D. exercise first thing every day.
A. keep a training journal.
The hormone leptin is believed to A. let the brain know the size of the body's fat stores. B. cause the development of secondary sex characteristics. C. cause the heart to beat faster and energy to rise. D. increase blood sugar levels.
A. let the brain know the size of the body's fat stores.
All of the following behaviors can reduce a person's resting metabolic rate (RMR) EXCEPT A. low-calorie intake. B. weight loss. C. waking earlier in the morning. D. building muscle mass.
A. low-calorie intake.
Your target heart rate for endurance exercise is a range based on your A. maximum heart rate. B. weight. C. exercise duration. D. exercise frequency.
A. maximum heart rate.
The set of physical attributes that allow the body to respond or adapt to the demands and stress of physical effort is A. physical fitness. B. physical activity. C. peak workload. D. anaerobic capacity.
A. physical fitness.
Regular physical activity is linked to all of the following EXCEPT A. reduced self-esteem. B. reduced anxiety. C. improved sleep. D. improved mood.
A. reduced self-esteem.
Exercise frequency refers to A. the number of times per week you exercise. B. how hard you work. C. how long your exercise session is. D. the quantity of exercise you get.
A. the number of times per week you exercise.
Which of the following is considered a psychosocial factor that contributes to obesity? A. the use of food to lessen stress B. limited access to healthy food C. large restaurant portions D. sedentary lifestyles
A. the use of food to lessen stress
All of the following are cardiorespiratory endurance activities EXCEPT A. weight training. B. cycling. C. aerobic dancing. D. walking.
A. weight training.
Static stretching exercises should be held for A. 5 to 10 seconds. B. 10 to 30 seconds. C. 30 to 60 seconds. D. 1 to 2 minutes.
B. 10 to 30 seconds.
Phil is 50 years old. What recommendation should he follow, regarding the number of repetitions per exercise, in his weight training program? A. 3-5 repetitions per exercise B. 10-15 repetitions per exercise C. 16-19 repetitions per exercise D. 20-25 repetitions per exercise
B. 10-15 repetitions per exercise
The American College of Sports Medicine recommends a workout frequency of atleast_______________ per week to develop strength. A. 1 day B. 2 nonconsecutive days C. 3 nonconsecutive days D. 4 consecutive days
B. 2 nonconsecutive days
Do not increase the volume of your exercise by more than _______________ per week. A. 1-2 percent B. 5-10 percent C. 25-30 percent D. 40 percent
B. 5-10 percent
In a weight training program for general fitness, do _______________ repetitions of each exercise. A. 1-5 B. 8-12 C. 15-20 D. 25 or more
B. 8-12
Most herbal weight loss products work by A. increasing urination. B. All of the answers are correct. C. stimulating the central nervous system. D. affecting the levels of brain chemicals that trigger hunger.
B. All of the answers are correct.
What are the characteristics of the gynoid pattern of fat distribution? A. Fat is stored in the upper body as subcutaneous fat, which increases the risk of disease. B. Fat is stored in the lower body as subcutaneous fat, which is less tied to the risk of disease. C. Fat is stored in the lower body as visceral fat, which is less tied to the risk of disease. D. Fat is stored in the upper body as visceral fat, which increases the risk of disease.
B. Fat is stored in the lower body as subcutaneous fat, which is less tied to the risk of disease.
Which of the following statements about high-intensity interval training is accurate? A. It is a slower but more reliable method of improving a person's fitness level. B. It may cause overuse injuries in unfit people over the long-term. C. Warm-up is built into high-intensity interval training programs. D. It is ideally practiced four to five days per week.
B. It may cause overuse injuries in unfit people over the long-term.
Which of the following statements about the effects of improved cardiorespiratory fitness is FALSE? A. The heart pumps more blood per heartbeat. B. Resting blood pressure increases. C. The body can do more exercise with less effort. D. The heart can better withstand the strains of everyday life.
B. Resting blood pressure increases.
Which of the following statements about fluid balance during and after exercise is FALSE? A. Drinking water before and during exercise is important. B. Thirst is a good indicator of how much you need to drink. C. Avoiding water during exercise can lead to dehydration. D. After a workout, you should restore body fluids before exercising again.
B. Thirst is a good indicator of how much you need to drink.
Which of these statements about warm-up sessions is FALSE? A. They enhance performance. B. Warm-up activities are usually of high intensity. C. Muscles work better when their temperature is slightly above resting level. D. They bathe joints with lubricating fluid that helps protect joint surfaces.
B. Warm-up activities are usually of high intensity.
Which one of the following statements about gender and strength training is TRUE? A. Men have better-functioning muscle cells than women do. B. Women tend to reduce body fat as a result of strength training. C. Men are about 10 percent stronger in upper body strength when compared to women. D. Testosterone levels in men are about four times higher than in women.
B. Women tend to reduce body fat as a result of strength training.
Which of the following characteristics should one look for in evaluating and selecting a diet book? A. advocacy of special diets that promote or eliminate certain foods B. advocacy of a balanced approach to diet plus exercise C. claims that the book is based on scientific breakthroughs D. recommendations to combine foods in special ways to effect weight loss
B. advocacy of a balanced approach to diet plus exercise
When would be the BEST time for Jessica to perform static stretching exercises to become more flexible? A. before she warms up B. after she has done her cardiorespiratory workout C. after she has performed ballistic movements D. just before she goes to bed at night
B. after she has done her cardiorespiratory workout
Serena has been weight training for several months. Which one of the following results would she be MOST likely to notice? A. a significant increase in muscle size B. an increase in strength C. an increase in overall fat levels D. an increase in testosterone levels
B. an increase in strength
Hydrostatic weighing is used to predict percent body fat based on A. electrical conduction through tissue. B. body density and water displacement. C. air displacement by the body. D. height and total body weight.
B. body density and water displacement.
The key to getting into shape without injury is A. hard work. B. consistency. C. taking it easy. D. having fun.
B. consistency.
The best fluid replacement during a 45-minute exercise session is A. non-fat milk. B. cool water. C. a sports drink. D. any caffeine-free soft drink.
B. cool water.
Endurance exercise significantly increases A. body fat. B. daily calorie expenditure. C. cancer risk. D. All of the answers are correct.
B. daily calorie expenditure.
Which of the following is considered essential fat? A. fat located around major organs, generally within the abdomen B. fat stored in various tissues and critical for normal body functioning C. fat incorporated in loose connective tissue known as adipose tissue D. fat located underneath the skin, also known as subcutaneous fat
B. fat stored in various tissues and critical for normal body functioning
The greater the amount of muscle mass, the A. higher the body's set point. B. higher the resting metabolic rate. C. more fat is needed in the diet. D. easier it is to gain weight.
B. higher the resting metabolic rate.
Exercise intensity refers to A. the number of times per week you exercise. B. how hard you work. C. how long your exercise session is. D. the quantity of exercise you get.
B. how hard you work.
The length of time you should spend on a workout depends on the A. frequency of workouts. B. intensity of the workout. C. type of training. D. desired target heart rate.
B. intensity of the workout.
Type 2 diabetes A. has been decreasing in recent decades. B. is best prevented by eating a healthy diet C. always requires insulin injections as a method of treatment. D. has obvious symptoms in the early stages.
B. is best prevented by eating a healthy diet
Which of the following represents the most important factor in successful weight management? A. metabolism B. lifestyle choices C. genetics D. environment
B. lifestyle choices
Which of the following is NOT related to obesity? A. being of certain racial and ethnic groups B. living in a city C. being taught that food is a symbol of love D. having a low income
B. living in a city
Exercise is a subset of physical activity that is A. discontinuous and unplanned. B. planned, structured, and repetitive. C. not a contributor to physical fitness. D. random or unstructured.
B. planned, structured, and repetitive.
The largest component of metabolism is A. metabolic equivalency rate. B. resting metabolic rate. C. base metabolic expenditure. D. caloric expenditure rate.
B. resting metabolic rate.
Psychological problems stemming from obesity include all of the following EXCEPT A. depression. B. schizophrenia. C. body dissatisfaction. D. low self-esteem
B. schizophrenia.
To develop a particular fitness component, you must perform exercises that are designed particularly for that component. This is referred to as A. overload. B. specificity. C. parallelism. D. structure.
B. specificity.
Flexibility is best described as A. the ability to move without pain during strenuous exercise. B. the ability of joints to move through their full range of motion. C. sustained motion without resistance. D. the ability to move rapidly during exercise.
B. the ability of joints to move through their full range of motion.
Which statement about exercise and weight management is TRUE? A. Exercise improves heart health by reducing resting metabolic rate. B. Exercise will cause a loss in lean body mass. C. Exercise creates a higher quality of sleep. D. Exercise assists with weight loss because it reduces appetite.
C. Exercise creates a higher quality of sleep.
Which of the following statements about the effects of exercise on psychological and emotional well-being is FALSE? A. Exercise enhances self-image. B. Exercise improves body image. C. Exercise creates mood swings. D. Exercise increases energy level.
C. Exercise creates mood swings.
Mohammed wants to minimize the risk of athletic injuries. Which of the following recommendations would NOT be appropriate? A. He should warm up thoroughly before exercising. B. He should drink fluids before, during, and after exercising. C. He should return to his exercise program even if his injury is not fully healed. D. None of these is an appropriate recommendation.
C. He should return to his exercise program even if his injury is not fully healed.
Which of the following is NOT a characteristic of visceral fat? A. It is located at waist level. B. It contains many biologically active substances. C. It is stored in a layer directly under the skin. D. It is associated with increased health risks.
C. It is stored in a layer directly under the skin.
According to standards developed by the National Institutes of Health, which of the following is accurate? A. Roughly 36 percent of American youth are obese. B. More adult men than adult women are obese. C. Roughly 38 percent of American women are obese. D. Among age groups in the U.S., adolescents aged 12-19 have the highest rate of obesity.
C. Roughly 38 percent of American women are obese.
Which of the following statements about athletic injuries is TRUE? A. If you are careful, you won't get injured. B. Exercising during high heat and humidity can help prevent injuries. C. Seek medical attention for minor injuries that do not get better within a reasonable amount of time. D. All of these statements are true.
C. Seek medical attention for minor injuries that do not get better within a reasonable amount of time.
People who tend to store body fat in the _______________ are at increased risk for chronic disease. A. thighs B. buttocks C. abdomen D. hips
C. abdomen
Which of the following does a commercial weight-loss program typically NOT provide? A. group support B. behavior modification advice C. advice to consult outside dieticians D. physical activity recommendations
C. advice to consult outside dieticians
Muscular strength is the A. ability to sustain a given level of muscular tension over time. B. ability to move the joints through a full range of motion. C. amount of force a muscle can produce with a single maximum effort. D. amount of force a muscle can produce repeatedly over 60 seconds.
C. amount of force a muscle can produce with a single maximum effort.
The concept of energy balance refers to the relationship between A. physical activity and resting metabolism. B. body weight and body composition. C. calories consumed and calories expended. D. body image and body composition.
C. calories consumed and calories expended.
The ability of the body to perform prolonged, large-muscle, dynamic exercise at moderate-to-high intensity is A. anaerobic capacity. B. adaptive capacity. C. cardiorespiratory endurance. D. cardiorespiratory capacity.
C. cardiorespiratory endurance.
All of the following are health-related components of health-related fitness EXCEPT A. cardiorespiratory endurance. B. flexibility. C. coordination. D. muscular strength.
C. coordination.
Exercise tends to result in all of the following EXCEPT A. improved self-image. B. improved memory. C. decreased insulin sensitivity. D. decreased stress.
C. decreased insulin sensitivity.
Which of the following patterns of eating is recommended for weight management? A. eating one small meal per day B. eating every three to four hours C. eating three large meals per day with no snacks D. eating one large meal in the evening
C. eating three large meals per day with no snacks
All of the following are major risk factors in the development of diabetes, EXCEPT A. age. B. obesity. C. excess physical activity. D. a family history of diabetes.
C. excess physical activity.
One of the easiest ways to determine appropriate endurance exercise intensity involves measuring A. blood pressure. B. resistance. C. heart rate. D. running pace.
C. heart rate.
Exercise duration refers to A. the number of times per week you exercise. B. how hard you work. C. how long your exercise session is. D. the quantity of exercise you get.
C. how long your exercise session is.
Which of the following is a symptom of metabolic syndrome? A. excess subcutaneous fat B. low blood pressure C. insulin resistance D. low blood glucose
C. insulin resistance
Application of force with movement is called _______________ exercise. A. isometric B. isokinetic C. isotonic D. static
C. isotonic
Weight training with free weights represents which one of the following types of exercise? A. aerobic B. ballistic C. isotonic D. isometric
C. isotonic
Which of the following protects against weight gain and helps increase lean body mass? A. commercial nutritional supplements B. a 1,000-calories-per-day diet plan C. physical activity D. 8 glasses of water per day
C. physical activity
Cooling down after exercise is important to A. boost oxygen consumption. B. increase lactic acid in the muscles. C. restore circulation to its normal resting condition. D. maintain blood flow to the extremities.
C. restore circulation to its normal resting condition.
All of the following are dimensions of progressive overload EXCEPT A. frequency. B. intensity. C. specificity. D. time.
C. specificity.
Which of the following is an appropriate use of food? A. as an antidote for boredom B. to alleviate loneliness C. to fuel life's activities D. as a pickup when fatigued
C. to fuel life's activities
To improve muscular endurance, it is best to A. use heavy resistance with few repetitions. B. use medium resistance with a medium number of repetitions. C. use light resistance with many repetitions. D. do resistance exercises no more than 3 days per week.
C. use light resistance with many repetitions.
Your body mass index (BMI) is calculated by dividing A. your weight by the circumference of your waist. B. the calories you eat by the calories you burn. C. your weight by the square of your height. D. the calories you burn by the calories you eat.
C. your weight by the square of your height.
To improve cardiorespiratory endurance during moderate-intensity activities such as walking or swimming slowly, you should exercise for at least A. 10 minutes, five times per week. B. 15 minutes, four times per week. C. 30 minutes, three times per week. D. 45 minutes, three times per week.
D. 45 minutes, three times per week.
Stretching exercises should ideally be performed A. with a swinging, bouncing motion. B. within a 5-minute time period. C. to the point of moderate pain. D. 5 to 7 days a week.
D. 5 to 7 days a week.
In which of the following situations should John get a medical examination before beginning an exercise program? A. if he is inactive and over 40 years of age B. if he has diabetes or asthma C. if he has a history of heart disease D. All of the answers are correct.
D. All of the answers are correct.
Which of the following are activities that use calories? A. vital body functions B. physical activity C. food digestion D. All of the answers are correct.
D. All of the answers are correct.
Which of the following is a person with excessive body fat more likely to experience than a person with a healthy body composition? A. diabetes B. joint problems C. back pain D. All of the answers are correct.
D. All of the answers are correct.
Which of the following is an effective strategy for successful weight management? A. Choose foods with a low energy density and high nutrient density. B. Eat whole fruit for breakfast and as any dessert. C. Drink fewer calories in the form of sugar-sweetened beverages. D. All of these choices are effective.
D. All of these choices are effective.
Which of the following statements about exercise and disease prevention is TRUE? A. Regular exercise reduces the risk of stroke. B. Weight-bearing exercise protects women against osteoporosis. C. Exercise prevents the development of type 2 diabetes. D. All of these statements are true.
D. All of these statements are true.
What are the characteristics of the android pattern of fat distribution? A. Fat is stored in the upper body as subcutaneous fat, which increases the risk of disease. B. Fat is stored in the lower body as subcutaneous fat, which is less tied to the risk of disease. C. Fat is stored in the lower body as visceral fat, which is less tied to the risk of disease. D. Fat is stored in the upper body as visceral fat, which increases the risk of disease.
D. Fat is stored in the upper body as visceral fat, which increases the risk of disease.
Which of the following statements about genetic factors in obesity is TRUE? A. The genetic contribution to obesity is about 75 percent. B. Studies of adopted children show that genetic factors do not affect weight. C. Researchers have identified a single gene responsible for obesity. D. Genetic factors influence body fat distribution.
D. Genetic factors influence body fat distribution.
Which of the following statements about the effects of cardiovascular exercise on metabolism and body composition is FALSE? A. It can slightly raise the metabolic rate for several hours after exercise. B. The increase in muscle mass raises the metabolic rate. C. It increases caloric expenditure and thus helps regulate body weight. D. It can result in substantial weight gain due to increase in muscle mass.
D. It can result in substantial weight gain due to increase in muscle mass.
All of the following are part of the physical activity pyramid EXCEPT A. flexibility training. B. strength training. C. cardiorespiratory endurance. D. agility training.
D. agility training.
The fiber in OTC diet aids A. serves as a substitute for whole grains, fruits, and vegetables. B. has been clinically demonstrated to facilitate weight loss. C. contains a chemical that suppresses appetite. D. contributes little to the recommended daily intake of fiber.
D. contributes little to the recommended daily intake of fiber.
Serious dehydration may cause all of the following EXCEPT A. reduced blood volume. B. muscle cramps. C. increased heart rate. D. decreased body temperature.
D. decreased body temperature.
Reported side effects of prescription appetite suppressants Belviq, Qsymia, Contrave, and Saxenda include all of the following EXCEPT A. sleeplessness. B. euphoria. C. increased blood pressure. D. decreased heart rate.
D. decreased heart rate.
Recommended treatment of minor soft-tissue injuries such as bruises includes all of the following EXCEPT A. rest. B. elevation. C. ice. D. massage.
D. massage.
For which of the following injuries is it usually NOT necessary to consult a physician? A. head and eye injuries B. broken bones C. a pulled ligament D. minor cuts and scrapes
D. minor cuts and scrapes
A condition called the female athletetriad consists of all of the following EXCEPT A. abnormal eating patterns. B. premature osteoporosis. C. amenorrhea. D. muscle dysmorphia
D. muscle dysmorphia
All of the following are advantages of exercise machines compared to free weights, EXCEPT that machines A. are safer. B. improve balance. C. are better for improving functional movement. D. require less skill.
D. require less skill.
A person's ongoing internal comments about events happening to him and around him is called A. self-blame. B. self-image. C. self-esteem. D. self-talk.
D. self-talk.
An individual considering using dietary supplements or drugs to enhance performance should understand that A. supplements can help change an untrained person into a fit person. B. anabolic steroids are a safe way to increase strength. C. supplements are usually inexpensive ways to build strength. D. the long-term effects of many supplements are unknown.
D. the long-term effects of many supplements are unknown.
Researchers frequently use BMI in conjunction with _______________ to examine the health risks associated with body weight. A. caloric intake estimates B. activity assessments C. resting metabolic rate D. waist measurement
D. waist measurement
