Test 3- Kin 175
Essential fat
Minimum amount of fat in the body necessary to maintain healthful living
Athletes interested in training and improved performance should use good ________ skills to avoid being a victim of fraud and quackery.
consumer
The essential goal in high-level training is to
continually challenge the body to adapt
Which of the following refers to a wide variety of interventions designed to improve the strength, endurance, and dynamic control of the core musculature?
core stabilization
What type of training is most likely to improve pain tolerance and function for someone experiencing back pain?
core training
What type of training may help to improve pain tolerance and function for someone experiencing back pain?
core training
Which of the following statements about obesity are true?
-Obesity is better viewed from the standpoint of loss of quality of life instead of total years of life lost. -Obesity impairs the function of most systems of the body.
Which of the following statements are true about skills and skill-related fitness?
-Skill-related fitness helps a person learn skills. -A person with good skill-related fitness may learn skills more easily than other people.
Which of the following are true of anaerobic interval training?
-The intervals are shorter in duration than the other types of interval training. -It is done at high intensities (85-95% of max HR). -It improves the body's ability to tolerate lactic acid.
True or false: Carbohydrates should provide the majority of a person's caloric intake.
true
True or false: High levels of body fat may not increase a person's disease risk if that person has good metabolic fitness
true
True or false: Individuals who are overweight or obese as children are more likely to be overweight or obese as adults
true
True or false: One estimate implicates obesity as the cause of 40 percent of all cancer diagnoses
true
Modified sit and reach
uses a flexibility box
Periodization (resistance training for muscular fitness)
variations for higher levels of muscular fitness as an alternative to double progression
Unsaturated fats come primarily from __________ sources.
vegetable, plant, nonanimal, or non animal
The best stimulus for strength gains is repeated lifts with
very heavy loads (6-12 reps of 70-80% of 1RM weight with 2-3 minutes rest in between for high-intensity strength)
Which of the following is the best indicator of visceral fat distribution?
waist circumference
The decision to classify obesity as a disease
was due to strong evidence of genetic predisposition to obesity.
Depression and generalized fatigue are common symptoms of iron deficiencies among
women taking birth control pills.
Hypermobility
Looseness or slackness in the joint and of the muscles and ligaments (soft tissue) surrounding the joint
Core stabilizer muscles
Deep core muscles that provide stiffness and stability to the spine
Which of the following are causes of back and neck pain?
Degeneration of intervertebral discs Musculoskeletal injuries
Adequate Intake (AI)
Dietary guideline established experimentally to estimate nutrient needs when sufficient data are not available to establish an RDA value
Adequate intake (AI)
Dietary guideline established experimentally to estimate nutrient needs when sufficient data are not available to establish an RDA value
Recommended Dietary Allowance (RDA)
Dietary guideline that specifies the amount of a nutrient needed for almost all of the healthy individuals in a specific age and gender group
Which of the following is TRUE of dietary cholesterol?
Dietary intake of cholesterol is not a major contributor to blood cholesterol levels.
Herniated disc
The soft center part of the spinal disc that squeezes out through a small tear in the outer boundary of the disc and leaks into the surrounding tissue
Which of the following best characterizes the current guidelines relating to dietary cholesterol?
There is no restriction, but it should be limited when building a healthy eating pattern.
Which of the following statements about physiological ergogenics is true?
They are largely unregulated
Which of the following are true of foods labeled "organic" by the USDA?
They are produced by USDA certified growers. They are produced without conventional pesticides.
Myofascial trigger point
Tight bands or knots in a muscle or fascia (a sheath of connective tissue that binds muscles and other tissues together)
The maximum level of a daily nutrient that will not pose a risk of adverse health effects for most people is referred to as
Tolerable Upper Intake Level (UL).
Long-slow Distance (LSD) Training
Training technique used by marathon runners and other endurance performers that emphasizes slow, sustained exercise rather than speed
Amino Acids
Twenty basic building blocks of the body that make up proteins
Calories
Units of energy supplied by food; the quantity of heat necessary to raise the temperature of a kilogram of water 1°C
The most common eating disorder in the Unites States, characterized by eating large quantities of food in a short amount of time, is known as
binge eating disorder
According to prevailing obesity research, the potential risk for obesity is influenced by
both genetics and the environment.
Functional fitness (neuromotor) training
builds skill-related fitness dimensions such as balance, coordination, and agility as well as muscle fitness and flexibility
How might the nervous system contribute to back pain?
by sending pain signals in an abnormal feedback loop
Which of the following minerals is the most important for bone, muscle, nerve, and blood-cell development?
calcium
Hyperextension
can cause wear and tear
Excellence in one skill-related fitness component may
compensate for a lack in another
Which of the following contain all 9 of the essential amino acids, which must be obtained directly from the diet?
complete proteins
People who exercise more than once a day and while ill or injured may have
compulsive physical activity. ,activity neurosis, exercise addiction. (all the above)
Resistance exercise can help postural and back problems because it
corrects muscle imbalances.
The cause of "creeping obesity" as people age is
decreases in activity and BMR.
According to research, the beneficial effects of a 30- to 45-second stretch typically
disappear quickly
"Questionable" exercises are those that
don't use normal body mechanics.
Which of the following are specific types of motion that are unique to a given joint? (Select all that apply.)
dorsiflexion and plantar flexion
The current "gold standard" method for accurately assessing body composition is
dual-energy absorptiometry, or DXA.
______ stretching provides some advantages for athletes preparing for competition
dynamic (ex. ballistic)
A general rule of sound eating is that food that is not among the healthiest of choices should be
eaten in moderation.
What is the key to carbohydrate loading before an athletic event, such as a marathon?
eating a higher percentage of carbohydrates than normal
Long-slow distance training is important for
endurance performance
Many athletes look to ___________ aids as an additional way to improve performance
ergogenic
_______________ performers tend to be outstanding in more than one component of skill-related fitness
exceptional
Range of motion (ROM) exercises
exercises used to maintain existing joint mobility
Diet
expended Usual food and drink for a person or an animal
Nonessential fat
extra fat or fat reserves stored in the body
Which of the following is NOT a modifiable risk factor to reduce the risk of back pain?
family history
______--twitch muscle fibers are primarily used during intense anaerobic activity, and these fibers are more likely to adapt and respond to anaerobic exercise
fast
Excess consumption of ________ soluble vitamins can lead to toxic levels of vitamins in the body and damage cell function.
fat
Overload syndrome
fatigue, irritability and sleep problems with an increased risk for injury due to overtraining
Tendons
fibrous bands of tissue that connect muscles to bones and facilitate movement of a joint
The United States government issues updated dietary guidelines every ________ years.
five
Double Progressive
fixed intensity (weight resistance) and progress volume (sets/ reps) -then, reduce volume and progress in intensity (%1RM)
Viscoelastic properties of muscles have an influence on
flexibility
The forward and backward motion of a ball-and-socket joint is referred to as
flexion and extension
Which of the following are common sources for information about the nutritional content of foods?
food labels on packaging signs and menus in restaurants
To ensure adequate vitamin intake in the population, vitamins have been added to certain foods like milk and baby formula. This is known as ____________.
fortification
Dietary components that may provide a health benefit beyond basic nutrition are referred to as ________ foods
functional
Carbohydrate loading helps improve athletic performance by maximizing the level of stored carbohydrate, also known as ________, in the muscles and liver.
glycogen
A tool that measures range of motion is known as a
goniometer
Stretch tolerance
greater degree of stretch before onset of pain
Which of the following athletes would be most likely to suffer from anorexia athletica?
gymnist
High-level performance requires ___________________ and _______________ fitness and the specific motor skills necessary for the performance
health-related; skill-related
Performers training for high-level strength should use multiple sets with
heavier weights
Contraindicated movements are NOT recommended because they tend to involve extreme
hyperflexion and hyperextension.
Bodybuilders use specific PRE training programs to increase muscle definition and develop large muscles, which is also referred to as
hypertrophy
Bodybuilders are generally judged on which two components?
hypertrophy and definition
Mechanical ergogenic may
improve efficiency and performance
Anaerobic intervals (Work to rest ratio ranges from 1:1 to 1:10)
improve function of anaerobic energy processes -4-5 short bouts of activity for 10-15 seconds each at 85-95% of max heart rate -OR longer intervals (30-60 seconds) with 60-240 seconds of rest in between
Aerobic/ anaerobic intervals (high intensity with short rest periods- partial recovery in between)
improve maximal aerobic capacity (VO2 Max) -4-6 minutes at 70-85% of max heart rate
Physiological ergogenic are designed to
improve performance by enhancing various biochemical and physiological processes in the body
Aerobic intervals (challenging but manageable)
improve the efficiency of the aerobic metabolism -longer bouts of time -50-70 % of max heart rate -2-3- minute intervals with 10- to 15- second rests for 15-20 minutes
Soy foods may offer what benefit(s)?improved immune function
improved immune function healthy source of protein ***All of these answers are correct. lower cholesterol
"Creeping obesity" means that
increased inactivity with age leads to a decline in BMR and an increase in body fatness
Fatness early in life
increases the odds of fatness in adulthood.
Goniometer
lab test
Which of the following is the by-product from anaerobic exercise?
lactic acid
Damage to ligaments from repeated sprains can lead to excessive joint __________ and increased risk for injuries
laxity
Resistance to what compound, associated with altering appetite and metabolism, has been hypothesized to as a possible contributor to obesity?
leptin
Which soft tissue provides joint stability and contains a high proportion of collagen?
ligaments
Hamstrings should be
long
Hip flexors should be
long, not too strong
short-term changes in muscle flexibility differ from
long-term changes
the __________ curve is the normal inward curvature of the cervical and lumbar spines.
lordotic or lordic
Core stability is especially important in lowering the risk of
lower back pain
Lumbar
lower spine
Susceptibility genes
may predispose a person to become obese
Ergogenic aids can be classified as
mechanical, psychological, and physiological
Heredity (factor's that influence metabolism)
mesomorph
What is the common name given to the form of injury that results from accumulated damage over time?
microtrauma
Which of the following is the correct order, from shortest to longest, in a periodized program?
micro—meso—macro
Core muscles can be broadly classified as either
mobilizers or stabilizers
An elevated __________ level may be a physical indicator of overtraining for an athlete.
morning heart rate
The shape, size, and orientation of a joint greatly influence the amount of
motion available
laxity
motion in a joint outside the normal plane for that joint, due to loose ligaments
__________ exercises such as the bench press, have been found to be more effective in strength enhancement, since they allow a greater load to be lifted.
multiple-joint
Which of the following contributes the most to BMR?
muscle mass
Together, the muscles and tendons are referred to as a __________________ and, due to their connection, they are both stretched together
muscle-tendon unit (MTU)
Which of the following contain a greater proportion of elastin, contributing to their relatively high degree of flexibility?
muscles
Flexibility is influenced by the extensibility of soft tissues such as
muscles, tendons, and ligaments
Clarence's training consists of multiple sets of 20 repetitions with lighter weights and short rest periods in between. Based on this information, he is likely training for
muscular endurance
Someone whose resistance training consists of high reps and high volume with a lower load is likely training for what purpose?
muscular endurance
Performers training for _______ _________ shoulder emphasize many repetitions with lighter weights
muscular endurance (multiple sets of 10-25 reps with short rest periods of 1-2 min for high-rep sets or 1 min rests for lower-rep sets)
A person trying to reduce body fat
must have a caloric deficit of 3,500 calories to lose one pound of fat
Functional fitness training integrates the body's muscular system with its ________ system
neural
Which term relates most closely to the concept of "functional fitness"?
neuromotor training
Someone who feels the need to exercise all of the time, even when ill or injured, may be experiencing activity
neurosis
Most cases of back pain are considered to be "idiopathic," which means what?
no known cause
Which of the following is an example of a functional food?
omega-3 fatty acids in cold-water fish beneficial fiber in whole grains ****All of these answers are examples of functional foods Correct probiotic yeasts in yogurt isoflavones in soy products
If a body part is out of line, there is an increased strain and stress on the muscles, ligaments, and joints because
other body parts must compensate to balance it.
Although active assistance with static stretching has many benefits, one drawback is that it is almost impossible to produce adequate
overload
Which of the following groups are at increased risk for calcium deficiencies?
people over 65 years of age pregnant women postmenopausal women
What self-management skills will most assist with the development of mind-body awareness?
performance skills
Excellence in skill-related fitness may compensate for a lack of health-related fitness when
playing sports and games
What enhances skills
practice
Which of the following is TRUE about body composition?
It is a component of health-related fitness.
Which of the following is TRUE of ballistic stretching?
It is a specific type of dynamic stretching.
Which of the following statements about vitamins is FALSE?
It is impossible to obtain the recommended amounts of vitamins in the diet.
How does organic food differ from conventional food?
It is produced using natural fertilizers and without chemical pesticides.
Training simultaneously for strength and cardiovascular fitness may
prevent maximum results in both
Functional balance training aims to improve which of the following?
proprioception
Twenty different types of amino acids are used to form over 100 different types of
protein
he __________ of training is more important than the _____________.
quality; quantity
Determine whether the following parts of the body are considered a part of lean body mass or are considered body fat. Drag the types to the correct column.
Lean body mass: - muscle - body organs - bone Body fat: - subcutaneous fat - visceral fat
Somatotype is a term that
refers to a person's body type.
Active assistance during static stretching helps produce ________ in the opposing muscle group.
reflex relaxation
reciprocal inhibition
reflex relaxation in stretched muscle during contraction of the antagonist
Which of the following two functions do vitamins serve in the body?
regulate energy stores assist in immune function
In order for the body to function properly, body fat should
remain above a certain minimum level
Passive ballistic stretch
repeated pushes from partner
Carpal tunnel syndrome is an example of what type of injury?
repetitive stress injury
Fats derived primarily from animal sources are known as ________ fats.
saturated
Current health guidelines related to dietary fat focus on the risk from
saturated fat.
A theoretical concept describing the way the body protects current weight and resists change is known as
set-point.
Which of the following characteristics of a joint significantly influence its range of motion?
size, shape, orientation
Dynamic stretching is thought to enhance performance since muscles receive more of a _____ rather than an ______ response as seen with static stretching
stimulation; inhibition
Passive assistance
stretch imposed on a muscle with the assistance of a force other than the opposing muscle
Which of the following refers to the tightness or resistance that occurs when a muscle is first stretched?
stretch reflex
Changes in the perception of discomfort at increasing ranges of motion is known as
stretch tolerance
Low back should be
strong and long
Abdominals should be
strong, not too long
Lactic acid
substance that results from the process of supplying energy during anaerobic exercise; a cause of muscle fatigue
Ergogenic aids
substances, strategies, and treatments intended to improve performance in sports or competitive athletics
The primary source of added sugars in the American diet is from
sugar-sweetened beverages.
To reach intensities above the anaerobic threshold, you need to
surpass your aerobic capacity
Active ballistic stretch
swing golf club
Which activity can be beneficial to people with arthritis?
tai chi
In a periodization plan, athletes generally begin a ________ plan prior to completion.
tapering
Myofascial trigger points are
tender spots in the muscle or muscle fascia that refer pain to a location distant to the point
functional fitness
the ability to perform activities of daily life
The Dietary Reference Intake (DRI) guidelines specify which of the following?
the appropriate amounts of nutrients to eat
To measure body composition, DXA uses
the attenuation of two energy sources.
Which of the following is considered a "conservative" treatment for neck or back pain?
therapeutic exercise
The back and neck are susceptible to injury in part because Multiple choice question.
they perform a variety of functions and movements
skills
throwing, kicking, catching, hitting a ball
Which of the following is least likely to be considered a psychological ergogenic aid?
time management
Why is it important for computer users to have an ergonomic workplace?
to reduce back and neck injuries to reduce repetitive motion injuries
Underfat
too little of the body weight composed of fat
Overtraining typically results in an increase of four or five beats more than normal values in morning heart rate
true
To increase power, you must do more work in the same time or the same work in less time
true
Essential amino acids
Nine basic amino acids that the human body cannot produce and that must be obtained from food sources
Lordotic curve
Normal inward curvature of the cervical and lumbar spine
Kyphotic curve
Normal outward curvature of the thoracic spine
Body-mass index
A measure of body composition using a height-weight formula
The term fartlek comes from a Swedish word meaning
"speed play"
By performing certain exercises that strengthen and stabilize the core, you may be able to
-improve functional ability -reduce low back pain
Gender (factor's that influence metabolism)
- apple - waist to hip
Age (factor's that influence metabolism)
- lower metabolism - creeping obesity
Therapeutic exercises treat back and neck pain by doing which of the following? (Select all that apply.)
-Improving circulation -Stretching short muscles -Strengthening weak muscles
Which of the following are part of functional fitness?
-core strength -agility -balance -flexibility
Strategies for reducing risk of re-injury include which of the following?
-incorporating stretching into a comprehensive rehabilitation program -muscle strengthening for activity-specific challenges -dynamic stretching before exercise
When done before stretching, a moderate aerobic warm-up can do which of the following?
-increase the extensibility of soft tissues -increase internal muscle temperature -allow for a more effective stretch
When developing a training plan, you should use your self-planning skills. Put the steps of the self-planning process in order, starting with the first step.
1. clarify reasons 2. identify 3. set personal goals 4. select program components 5. write out your plan
No more than ________ percent of your total calories should come from saturated fats.
10
According to the Dietary Reference Intakes (DRIs), protein should make up ________ percent of a person's daily diet.
10-35
Caloric balance
Consuming calories in amounts equal to the number of calories expended
For effectively gaining range of motion, the ACSM recommends stretching
2-3 days a week
According to guidelines, fat should account for ________ percent of calories in the diet.
20 to 35
ACSM guidelines for neuromotor (functional fitness) training include
20-30 minutes/ per day at least 2- 3 times per week
For both men and women, BMI values over ________ are used to define overweight.
25
Saturated fats
Dietary fats that are usually solid at room temperature and come primarily from animal sources.
The average individual should drink ________ glasses of water per day.
8
Obesity
A clinical term for a condition characterized by an excessive amount of body fat (or extremely high BMI)
Overweight
A clinical term that implies higher than normal levels of body fat
Scoliosis
A curvature of the spine that produces a sideways curve with some rotation; while typically mild, this condition can sometimes be painful
Tapering
A reduction in training volume and intensity prior to competition to elicit peak performance
Proprioceptive Neuromuscular Facilitation (PNF)
A stretching technique that incorporates muscle contraction prior to stretch
Somatotype
A term that refers to a person's body type
Set-point
A theoretical concept that describes the way the body protects current weight and resists change
Amenorrhea
Absent or infrequent menstruation
Dietary Reference Intakes (DRIs)
Appropriate amounts if nutrients in the diet (AI, RDA, and UL
Hyperflexion
Can cause bulge in a disk
Which of the following is a consumer skill you could apply when assessing flexibility classes?
Check the credentials of the instructor.
Tai chi, which involves the execution of flowing movements called "forms," is referred to as "_________ Shadow boxing."
Chinese
Stiffness
Elasticity in the MTU; measured by force needed to stretch
basal metabolic rate (BMR)
Energy expenditure in a basic, or rested, state
Good posture
Helps prevent back and neck problems
Passive static stretch
Gravity assists slow stretch
Fiber
Indigestible bulk in foods that can be either soluble or insoluble in body fluids
Microtrauma
Injury so small it is not detected at the time it occurs
Which of the following is TRUE about obesity and weight loss?
Obesity is classified as a disease.
Training
Physical activity performed by people interested in high-level performance (e.g. athletes, people in specialized jobs)
Which activity is a therapeutic exercise regimen that combines strength and flexibility movements?
Pilates
________ is a common problem among atheletes
Overtraining
Sciatica
Pain along the sciatic nerve in the buttock and leg
Referred pain
Pain that appears to be located in one area, though it originates in another area
Zipper
Reach behind the back
Which of the following statements about skill-related fitness is FALSE?
Skill-related fitness declines faster than health-related fitness.
reciprocal inhbition
Reflex relaxation in a stretch muscle during contraction of the antagonist
Intervertebral discs
Spinal discs; cushions of cartilage between the bodies of the vertebrae
Core stability
Strength of muscles that demonstrate optimal firing patterns and tension-generating capabilities to "brace" the trunk in anticipation of, and during, movement of the head, arms, or legs
Passive assistance
Stretch imposed on a muscle with the assistance of a force other than the opposing muscle
Interval training can be effective in building both aerobic and anaerobic capacity
True
Definition of muscle
The detailed external appearance of a muscle
ROM
The full motion possible in a joint or series of joints
Oxygen debt
The oxygen consumed following anaerobic exercise that is used to rebuild the supply of high-energy fuel
Lacto-ovo vegetarians
Vegetarians who include dairy and eggs in the diet
Antioxidants
Vitamins that are thought to inactivate "activated oxygen molecules," sometimes called free radicals
Torque
a twisting or rotating force
When training all major muscle groups in a workout, LARGE muscle groups should be done ______ SMALL muscle groups, and MULTI-JOINT exercises should be done _______ SINGLE-JOINT ones
before; before
An unavoidable contributing factor to back and neck pain is
a family history of joint disease.
Success in endurance sports requires
a high aerobic capacity
What is the most common eating disorder in the United States?
binge eating
Skill-related fitness components
abilities that help you learn skills faster and better
Physical therapists commonly prescribe which of the following to clients in order to warm up body tissues prior to stretching during injury rehabilitation?
active exercise, massage techniques, or modalities such as moist heat or ultrasound
Aerobic exercise increases
aerobic capacity (cardiorespiratory endurance) by enhancing the body's ability to supply oxygen to the muscles as well as their ability to use it
Proprioception
awareness of body movements and orientation of the body in space; often used synonymously with kinesthesis
Which of the following is a self-management skill that can help you to decrease your risk for future back and neck problems?
awareness of body posture
Energy expenditure in a rested state is referred to as
basal metabolic rate.
Second to head ache as complaint
back pain
One indirect cause of back pain is
cellular changes around injured tissues
Which is the correct order of the three main sections of vertebrae, from top to bottom?
cervical—thoracic—lumbar
Motor fitness
skill-related physical fitness (also called sports fitness)
Pronated feet can lead to foot, knee, and lower back pain because of
decreased shock absorption
Hamstring/ hip flexor
done while lying down
Stiffness
elasticity in the MTU; measured by force needed to stretch
Good posture when sitting means the
knees should be slightly lower than the hips
Fatigue, irritability, and sleep problems experienced after training too hard are all associated with which syndrome?
overload
Stretching should occur to the point of
just before discomfort
What levels define healthy body fat levels for males and females?
males: 10-20 percent / females: 17-28 percent
Which of the following can occur over time due to poor posture?
muscle imbalance
Contraindicated
not recommended because of potential for harm
Active static stretch
own muscles cause slow stretch
Which of the following is considered poor standing alignment?
pelvis tipped forward
Allowing the body to adapt and recover fully prior to competition is a key concept in
periodization
An excessive intake of which nutrient can lead to urinary calcium loss which can weaken bones and lead to osteoporosis?
protein
Which of the following can contribute to stress and strain on the back over time?
slouching obesity heavy lifting
______-twitch fibers are most suited for aerobic exercise, and these fibers adapt most to aerobic training
slow
Skill-related fitness is also known by which two other names? Multiple select question.
sports fitness and motor fitness
Trunk rotation
stand and turn
Which is the best FIT recommendation of stretching for most people?
static stretching two to three days per week—hold stretches for 10-30 seconds
Which of the following resistance programs is characterized by high load and high rest?
strength/ power
Lumbar lordosis posture occurs when
the pelvis is tipped forward.
Cervical
upper spine
Vegans must supplement their diet with
vitamin B-12.
Ligaments
bands of tissue that connect bones to bones. Unlike muscles and tendons, over stretching ligaments is not desirable
The largest component of total daily energy expenditure is the
basal metabolic rate
In regard to the training plan that you develop, it should
be written down
which of the following is an example of an incomplete protein?
beans
True or false: It is difficult for vegetarians to get enough protein and nutrients in their diet.
False
Which of the following statements about flexibility exercise and stretch warm-ups are true?
-A stretch warm-up is done to prepare for a workout. -Similar exercises can be used in both a stretch warm-up and a flexibility workout. -Stretching exercise in a workout is done to build flexibility.
Which of the following statements about good posture are accurate?
-It is important to health and wellness -It is unique to each individual -It depends on body structure.
Which of the following accurately describes skill-related fitness?
-It is less amenable to change than health-related fitness. -It is the components and abilities that help you learn skills faster and better.
Which of the following are reasons that fat is a beneficial component of a healthy diet?
-It provides a concentrated form of calories that serve as energy. -It is rich in vitamins and essential acids.
Which of the following statements are true regarding tissues involved in the movement of joints?
-Muscles contain a greater proportion of elastin than ligaments have. -Muscles, tendons, and ligaments are tissues that can stretch. -Tendons contain a greater proportion of elastin than ligaments have.
Which of the following is a guideline for safe and effective stretching?
-Warm muscles before stretching. -Ensure body alignment when stretching. -Stretch weak or injured muscles with care.
For good posture when standing, the
-abdomen should be flat -head should be centered over the trunk -the pubis should fall directly beneath the sternum.
The recommendation for static stretching is to perform it
-after exercise. -as a separate routine. -when the body is warm
A neutral spine does which of the following?
-balances forces across the spine -reduces compressive forces -maintains normal curvature
Creeping obesity can be countered in which of the following ways?
-by decreasing caloric intake at age 65 by 10% of what it was at age 25 -keeping BMR high through adequate physical activity -by staying active and maintaining muscle mass
Which one of the following variables can be changed to reduce the risks associated with an exercise?
-duration -speed of movement -frequency -intensity -
Which two of the following does training for bulk and definition generally require?
-extra reps and/or sets -muscular endurance training
Classical periodization
-linear -start with high volume-low intensity and gradually increase intensity while decreasing volume -reach "peak" performance for an event -targets strength
Which of the following are characteristic of someone with the female athlete triad?
-low body fat levels -low estrogen levels -reduced bone density
Contraindicated movements may lead to
-nerve impingement -disc herniation.
Undulating periodization
-non-liner (no =fixed schedule) -variations in intensity and volume -rotate from workout to workout -has been shown to be effective for women and firefighters
When making food choices you should minimize or avoid
-overly processed foods. -foods high in saturated fat. -fast food.
Power
-rate at which force can be applied -depends on both strength and speed
Which of the following actions are effective in reducing back and neck pain?
-smoking less -reducing anxiety
Reverse periodization
-start with high intensity-low volume -gradually increase volume and decrease intensity -targets muscular endurance
The acute changes in flexibility that occur following a stretch are due to
-stretch tolerance -muscle viscoelasticity
Which of the following governmental agencies collaborate to publish national dietary guidelines in the United States?
-the U.S. Department of Agriculture -the U.S. Department of Health and Human Services
Which of the following groups require more than the recommended amount of water?
-those who exercise in hot environments -active people
To maximize performance, hard workouts are generally designed to do which of the following?
-to be very specific -to challenge the body in new ways
Which of the following are recommended for exercises intended to build muscular endurance?
-variation in the order in which exercise is done -multiple sets of 10-25 repetitions -short rest periods between sets
Percent body fat
Amount of total body weight that is composed of fat
Active Assistance
An assist to stretch from an active contraction fo the opposing (antagonist) muscle
Anaerobic exercise
Anaerobic means "in the absence of oxygen." Anaerobic exercise is performed at an intensity so great that the body's demand for oxygen exceeds its ability to supply it
DRI (Dietary Reference Intakes)
Appropriate amounts of nutrients in the diet (AI, RDA, and UL)
Which of the following is NOT considered a good eating practice?
Eliminate snacking.
Carbohydrate loading
Extra consumption of complex carbohydrates in the days prior to sustained performance
Which of the following is TRUE of fartlek and interval training?
Fartlek training is a less structured form of interval training
Trans fats
Fats that result when hydrogen is added to liquid oil to make it more solid
Which is true of high-level performance training?
It can contribute to both health and sport performance.
Tolerable Upper Intake Level (UL)
Maximum level of a daily nutrient that will not pose a risk of adverse health effects for most people
Tolerable upper intake level (UL)
Maximum level of a daily nutrient that will not pose a risk of adverse health effects for most people.
Unsaturated fats
Monounsaturated or polyunsaturated fats that are usually liquid at room temperature and come primarily from vegetable sources
Which of the following is TRUE regarding back pain?
Most Americans experience back pain sometime in their life.
PNF (proprioceptive neuromuscular facilitation)
Muscle contracts before stretch
Piriformis Syndrome
Muscle spasm and nerve entrapment in the piriformis muscle of the buttocks region, causing pain in the buttock and referred pain down the leg
What factor causes BMI to be a somewhat flawed indicator of body composition?
Muscle weighs more than fat.
Neutral spine
Proper position of the spine to maintain a normal lordotic curve
Posture
Relationship among body parts, whether standing, lying, sitting, or moving
Which of the following is the most effective method of carbohydrate loading before an athletic event?
Rest 1 or 2 days before the event and eat a higher percentage of carbohydrates than normal.
Core strength
Strength of muscles that demonstrate optimal firing patterns and tension-generating capabilities to create movement of the trunk
Which is the best recommendation for stretching?
Stretching should be done when the body is warm.
Vegans
Strict vegetarians, who exclude not only all forms of meat from the diet but also dairy products and eggs
Which of the following are recommended for building confidence in healthy eating?
Substitute fruit for processed snacks. Make small changes that can build toward larger ones.
Core transfer muscles
Superficial core muscles that help integrate trunk and limb function
Core mobilizer muscles
Superficial core muscles that produce trunk motion and also aid in stabilization
Periodization
a planned sequence of training designed to optimize adaptations and minimize overtraining -volume and intensity
Stretch reflex
a reflexive contraction (shortening) of a muscle in response to a stretch of that muscle that occurs when sensory neurons in the MTU perceive a stretch of a muscle. The reflex subsides gradually, allowing muscle to be stretched beyond resting length
Glycogen
a source of energy stored in the muscles and liver necessary for sustained physical activity
Functional balance training
a specific type of functional fitness training that can promote better body control
Interval training
a training technique often used for high-level aerobic and anaerobic training which involves alternating periods of high- and low-intensity activity to maximize the quality of the workout
Plyometrics
a training technique used to develop explosive power -It consists of isotonic-concentric muscle contractions performed after a pre-stretch or an eccentric contraction of a muscle
Which of the following is NOT considered part of "functional fitness"?
aerobic conditioning
Interval training done at lower intensities improves
aerobic metabolism
Five primary components of skill-related fitness
agility, coordination, balance, reaction time, and speed
Absent or infrequent menstruation sometimes caused by insufficient body fat is known as
amenorrhea
active assistance
an assist to stretch from an active contraction of the opposing (antagonist) muscle
Which of the following best describes tai chi?
an execution of slow, flowing movements
Interval training done at high intensities improves
anaerobic capacity
Vitamins A, C, and E act as ___________ , meaning they help to inactivate cell-damaging free radicals.
antioxidants
Functional fitness training primarily assists with building ________-related fitness.
balance
