Principles of Health and Fitness - Final Study Guide
Functional strength training incorporates integrated exercises by using eccentric, concentric, or isometric contractions in ________ plane(s) of motion simultaneously.
Three
How many different types of contraction is skeletal muscle capable of making?
Three
How many layers does the sole in most shoes have?
Three
By increasing the incline of this device, beginning exercisers can avoid stress on their knees and ankles while also increasing heart rate into the proper workout zone.
Treadmill
Which of the following machines does not offer low-impact weight-bearing activities?
Treadmills
Temperatures in a sauna should not be higher than 180°F (82°C) and you should limit yourself to no more than ________ minutes in the sauna at that temperature.
UVA
Which vitamin is not a fat-soluble vitamin?
Vitamin C
Which does not supply the body with energy?
Vitamins
The typical adult recommendation is _________ gram(s) of protein per kilogram of body weight.
0.8
In the slow-reversal-hold-relax technique, the pushing and relaxing phases last _______ seconds.
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 _______.
10%
What is the minimum recommended caloric intake for females?
1000-12000
Temperatures in a sauna should not be higher than 180°F (82°C) and you should limit yourself to no more than ________ minutes in the sauna at that temperature.
15
A body mass index (BMI) in the range of _______ is considered healthy.
18-25
The Centers for Disease Control and Prevention recommend 150 minutes 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 _______ hour(s) before bedtime.
2
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 an injury.
24
How many grams of fiber should adult women consume in their daily diet?
25 g
A BMI in the range of _______ is considered overweight.
25-30
In contrast to fat tissue, lean body tissue contains less fat, more protein, and more water and represents approximately ________ calories.
2500
How many muscles attach to the lumbo-pelvic complex?
29
During the YMCA Step Test, subjects step to a metronome for how many minutes?
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
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 mins
After which age do qualities such as muscular endurance, coordination, and strength begin to decrease?
30 years
What is the recommended percentage of calories that should be from fat in your diet?
30-35% (?)
How long should your recovery between sets be?
30-60 secs
The recommendation for a light meal 2 to 4 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 exercise program.
35
Hypothermia results when the body's temperate drops below ________.
35 degrees
How many grams of fiber should adult men consume in their daily diet?
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 of energy does 1 gram of carbohydrates supply?
4
The biggest concern with eating fast food is that roughly ___________ of the calories comes from fats.
40-50%
In cases of heat stroke, the victim's body temperature should be lowered as soon as possible, but within ________ minutes is essential.
45
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
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 _______ year(s).
5
The recommended length of the cool-down period is _______ minutes.
5-10
Acclimatization to heat generally occurs rapidly, usually within ____________ days of gradually increasing periods of exercise in the heat.
5-7
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 _______ maximum repetitions in each of three sets.
6-8
Approximately ___ percent of the population is somewhat active but fails to achieve the exercise intensity levels necessary for improving cardiorespiratory endurance.
60%
For weight loss, you should exercise aerobically at an intensity of _________ of your maximum heart rate.
60-70%
What percentage of adults in the United States have a BMI over 25?
64%
How much sleep do adults generally need?
7-8 hours
At rest, the heart pumps out approximately _______ ml of blood per beat.
70
The American College of Sports Medicine (ACSM) recommends training at _______ of your max target heart rate for vigorous-intensity.
80%>
How many calories of energy does 1 gram of fats supply?
9
An athlete moving his or her own knee from flexion into extension is an example of _______ range of motion.
Active
When extending the elbow, the triceps act as the ________ muscle.
Agonist
When extending the knee, the hamstrings act as the ___________ muscle.
Agonist
When flexing the elbow, the biceps act as the ___________ muscle.
Agonist
The physiological response to stress follows a three-stage pattern. What is the pattern?
Alarm, resistance, exhaustion
Which is not a nutrient?
Alcohol
What exercise has NOT been recommended for pregnant women?
Boxing
In females, where is the highest incidence of cancer found?
Breast
Which eating disorder is characterized by recurrent episodes of binge-type eating followed by purging?
Bulimia nervosa
An individual with a "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
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 tissue known as?
Contusion
Exercise can decrease the production of hormones related to stress, such as _______.
Cortisol
Which is NOT a sign of the fight-or-flight syndrome?
Decreased blood pressure
What is NOT a sign of stress?
Decreased smoking
An advantage of this type of training, also known as "speed play," is that it is always changing and is a less regimented type of training.
Fartlek Training
Which of the following is not a component of lean body mass?
Fat
Body-weight exercises can also help to improve __________ as long as each exercise is done through a full range of motion.
Flexibility
______________ is important for maintaining good posture and for performance in most sports.
Flexibility
The "F" in the acronym FITT stands for what word?
Frequency
Overload is a gradual increase is which things?
Frequency, intensity, time, or duration
Glycogen is broken down to supply ________, which is then metabolized to generate adenosine triphosphate (ATP).
Glucose
The ________ the intensity of the exercise, the _______ the heart rate.
Greater; higher
Tabata training is a specific type of _______.
HIIT
The formula for heart rate (HR) max is what?
HRmax = 208 - 0.7 x age
The sitting position on a recumbent bike exercises the _____________ muscles to a greater degree and is useful for individuals who have back problems or poor balance.
Hamstring
What is not a major health indicator in Healthy People 2020?
Health Insurance
What 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 portion of the shoe prevents the foot from rolling from side to side at heel strike?
Heel counter
If a muscle gets bigger, it is called _________.
Hypertrophy
What is NOT a side effect of alcohol?
Increased reaction time
If you progress your workout too rapidly, you will likely develop a/an ________.
Injury
What is NOT a sign of an individual who is sleep deprived?
Is satiated
When an injury may prevent an individual from going through a full range of motion, _______ exercises are used to develop strength.
Isometric
If you are working hard enough to break a sweat but can still carry on a conversation, you are working at which intensity?
Moderate
Plyometric exercise is used to develop ________________.
Muscular Power
Which two regulatory systems in the body govern the stress response?
Nervous and endocrine
According to the Fat Cell Theory, which two factors determine the amount of fat found in the body?
Number and size of adipose cells
Which is a sequence of carefully performed movements that stretches and strengthens muscles?
Pilates
When your body adapts to a workout routine, you may experience a ________ in reaching your goals.
Plateau
A large amount of force that is generated rapidly is called what?
Power
Health-related fitness components do not include what?
Power
In males, where is the highest incidence of cancer found?
Prostate
The "R" in PAR-Q stands for what word?
Readiness
The "R" in the SMART principle stands for what word?
Realistic
The "R" in RICE stands for what word?
Rest
"If you don't use it, you'll lose it" describes which concept?
Reversibility
This machine has two flat boards, one for each foot, that slide back and forth in a groove on rollers.
Rowing Machine
Which two machines are similar in terms of their resistance mechanisms, which may include a flywheel, a hydraulic piston, or wind resistance?
Rowing machines and stair climbers
Which type of vegetarian will eat eggs and dairy, but not red meat and poultry?
Semivegetarian
Speed, power, balance, and agility are examples of _______-related fitness components.
Skill
_______-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 sense is not involved in neuromuscular coordination?
Smell
Which sport is likely to have the lowest prevalence of eating disorders?
Soccer
When determining a desirable weight that is realistic, it is important to take into account all but which of the following?
Social life
The letter "S" in the SAID principle stands 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
What is damage to a ligament, which connects bone to bone?
Sprain
Power is a function of which two components?
Strength and Speed
After age 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
Which are body postures and breathing exercises used to help reduce stress?
Yoga
The "M" in the SMART principle stands for what word?
Measurable
What is not a macronutrient?
Minerals
Lending prescriptions to others is an example of drug _______.
Misuse
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 it can cause muscle soreness, is called _______ stretching.
Ballistic
The "E" in RICE stands for what word?
Elevate
Beneficial stress, such as moderate physical training, is called ___________.
Eustress
The most effective means of heat loss involves the process of ____________.
Evaporation
Who should use the PAR-Q when getting ready to begin a physical activity program?
Everyone
During cases of heat _______, the victim will collapse, have pale skin, and display rapid pulse, rapid breathing, and profuse sweating.
Exhaustion
Which is not a component of the cardiorespiratory system?
Kidney
When lifting with free weights, a person can usually lift _______ weight compared to when using weight machines to do the same exercise.
Less
Which structure connects bone to bone and provides stability around a joint?
Ligaments
Weight Watchers is an example of which type of diet?
Low-fat, low-cholesterol (?)