PHED 1000 - Sec 030

A poor warm-up routine can lead to fatigue and potential injury, limiting your attention and ultimately resulting in a poor program. T/F

True

African Americans have a higher incidence of hypertension than Caucasians. T/F

True

An increase in muscle mass will eventually produce an increase in metabolism. T/F

True

Forms of cardiovascular disease include congenital heart disease, arrhythmias, peripheral artery disease, pericarditis, and cardiomyopathy. T/F

True

Pain that comes from a trigger point may also cause some restricted range of motion. T/F

True

Regular physical activity and increased physical fitness have been shown to increase serotonin levels in the brain.

True

Research has indicated that most individuals who abuse psychoactive drugs have the type of personality that is often impressionable, escapist, or fragile. T/F

True

The demand on the cardiorespiratory system is greater when the percentage of body fat is high. True/False?

True

Those with eating disorders should be referred to a licensed psychologist or medical professional who specializes in treating eating disorders as eating disorders can have serious health consequences. T/F

True

Without oxygen, the body is incapable of producing energy for an extended period of time. T/F

True

To help yourself fall asleep, avoid eating a large meal _______ hour(s) before bedtime.

2

The ACSM recommends vigorously intense aerobic activity for _______ minutes a minimum of 3 days a week.

20

What is the recommended percentage of calories that should be from fat in your diet?

20% to 35%

In contrast to fat tissue, lean body tissue contains less fat, more protein, and more water and represents approximately ______ calories

2500

During the YMCA Step Test, subjects step to a metronome for how many minutes?

3

Functional strength training incorporates integrated exercises by using eccentric, concentric, or isometric contractions in ________ plane(s) of motion simultaneously.

3

How many different types of contraction is skeletal muscle capable of making?

3

How many times should a static stretch be repeated?

3 to 4

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

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

For a healthy, fit individual to maintain health and reduce the risk for chronic disease, it is recommended to engage in 30 minutes of moderate-intensity activity _______ days a week.

5

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

Approximately ___ percent of the population is somewhat active but fails to achieve the exercise intensity levels necessary for improving cardiorespiratory endurance.

60%

What is the recommended daily allowance of water in cups per day?

8 - 12

Which is not a nutrient? 1-Fats 2-Proteins 3-Vitamins 4-Alcohol

Alcohol

In females, where is the highest incidence of cancer found?

Breast

Which technique uses exercises performed at the same level of intensity for long periods of time?

Continuous training

Which is NOT a sign of the fight-or-flight syndrome? 1-Increased heart rate 2-Increased blood pressure 3-Decreased blood pressure 4-Increased respiratory rate

Decreased blood pressure

Which is NOT a sign of stress? 1-Impulsive behavior 2-Decreased smoking 3-Dryness of throat and mouth 4-Inability to concentrate

Decreased smoking

In a concentric muscle contraction, the muscle contracts to produce tension, but there is no change in the length of the muscle. T/F

False

Malignant tumors typically pose only a small threat to tissue and tend to remain confined in a limited space. T/F

False

Some of the psychological benefits of exercise include decreased motivation, increased self-perception and esteem, improved mood states, decreased emotional well-being, reduced stress and anxiety, and a realistic body image. True/False

False

Weight training, if done through a full range of motion, will impair flexibility. T/F

False

Which of the following is not a component of lean body mass? 1-Fat 2-Bone 3-Muscle 4-Nerves

Fat

The formula for heart rate (HR) max is what?

HRmax = 208 - 0.7 ´ 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

If a muscle gets bigger, it is called _________.

Hypertrophy

Which is NOT a side effect of alcohol? 1-Increased reaction time 2-Reduced coordination 3-Decreased mental alertness 4-Raised triglyceride levels

Increased reaction time

If you progress your workout too rapidly, you will likely develop a/an ________

Injury

Which is NOT a sign of an individual who is sleep deprived? 1-Is less productive 2-Has poor judgment 3-Is satiated 4-Makes more mistakes

Is satiated

If you are working hard enough to break a sweat but can still carry on a conversation, you are working at which intensity?

Moderate

In males, where is the highest incidence of cancer found?

Prostate

"If you don't use it, you'll lose it" describes which concept?

Reversibility

Marathon runners most likely have more of which type of muscle fiber?

Slow-twitch

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 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

Which are body postures and breathing exercises used to help reduce stress?

Yoga

The oldest technique for stretching, which is seldom used because it can cause muscle soreness, is called _______ stretching.

ballistic

The rate at which calories are spent for carrying on the body's vital functions and maintenance activities ____________.

basal metabolic rate

The ________ the intensity of the exercise, the _______ the heart rate.

greater; higher

When your body adapts to a workout routine, you may experience a ________ in reaching your goals.

plateau

A big concern with eating fast food is that it is very high in_______.

sodium

Fat located just under the skin is called _____________.

subcutaneous

Sleeping extra hours on your days off from work, or going to bed later and then sleeping later in the morning, tends to interfere with your individual _____-_____ rhythm.

wake-sleep

Lending prescriptions to others is an example of drug _______.

Misuse

_________ is determined by using a ratio of a person's body weight to height

Body Mass Index

The "M" in the SMART principle stands for what word?

Measurable

As physical activity levels decrease, the number of deaths attributed to CAD decrease. T/F

False

Dustress involves techniques that attempt to reduce both the quantity and the quality of stress in your life. T/F

False

Which is not a component of the cardiorespiratory system? 1-Heart 2-Lungs 3-Kidney 4-Blood vessels

Kidney

When lifting with free weights, a person can usually lift _______ weight compared to when using weight machines to do the same exercise.

Less