UCO HLTH 1112 Exam 2 Study guide
Which of the following types of exercise are designed for strength training? Check all that apply.
using exercise resistance machines, using free weights
According to the American College of Sports Medicine (ACSM), a recommended amount of exercise is 20 to 25 minutes of ___ exercise on 3 or more days of the week.
vigorous
Which of the following are effective ways a sedentary person who spends a lot of time indoors can make daily activities more active? Check all that apply.
walk around while checking telephone messages, get up and manually change television channels instead of using remote controls
Why do men develop more muscle mass than women?
women produce only about 10% as much testosterone as men
People who wish to control their weight by walking around should plan to walk ___ each day.
10,000
When considering the time element of the FITT principle for cardiorespiratory training, what is a good average duration for an exercise session?
30 minutes
What did the Institute of Medicine discover about FOPs? Check all that apply.
A single standard FOP system should be implemented, FOPs provide little guidance for consumers about actual healthfulness of products
To translate DRIs and DGAs into healthy food choices, an individual should follow recommendations from MyPlate, a service of the US
Department of Agriculture (USDA)
The DASH Eating Plan was created by the Dietary Guidelines Advisory Committee. What does the DASH acronym stand for?
Dietary Approached to Stop Hypertension
Which of the following statements about fitness video games (exergames) are true? Check all that apply.
Exergames may change a person's attitudes about physical activity, Exergames allows you to track the calories you burn while playing the games.
Frequency, intensity, time, and type are together known as this principle.
FITT
The 2010 Dietary Guidelines for Americans recommends which of the following? Check all that apply.
Nutrients should come from foods, not supplements, the highest-quality sources of protein are animal sources
Which of the following guidelines is not a safe and effective one for strength training?
You should always hold your breath when you lift free weights
Which of the following statements about minerals in foods are correct? Check all that apply.
a balanced diet provides the essential minerals a body requires, they are naturally occurring inorganic substances, they help build strong bones and teeth
Which of the following describes muscular strength?
a muscle's capacity to exert force against resistance in a single, all-out effort
Water assists the body in which of the following functions? Check all that apply.
absorption of food, digestion, waste product removal
Proteins are created from various types of ___ acids.
amino
How can an individual make healthier choices at fast-food restaurants?
ask for salad dressing on the side
To improve your cardiorespiratory function, experts recommend that you exercise
at least twice a week.
Low-density lipoproteins, or LDLs, are known as
bad cholesterol
Water is important to the body because it is a major ingredient in
blood
Fat-free mass in the body consist of... Check all that apply.
bone, muscle, body tissues
Before they can be used or stored, complex carbohydrates must be
broken into single sugars
Which of the following diseases and conditions have been linked to the long-term effects of unstable molecules called free radicals? Check all that apply.
cancer, heart disease, macular degradation
Jogging, cycling, swimming, and aerobic dance are all activities that lead to improvement of this type of fitness.
cardiorespiratory
Using your body's large muscles is a good way to exercise this system in the body.
cardiorespiratory
Which of the following are included in the heath-related fitness components? Check all that apply.
cardiorespiratory fitness, muscular strength, body composition
Functional strength training is another name for
core-strength training
Which of the following are considered whole grains? Check all that apply.
corn, whole wheat, oatmeal
If you're having trouble eliminating waste from your bowels, you should consider incorporating more ___ in your diet.
dietary fiber
digestiveProbiotics are living bacteria that may help ease distress in the bodily system.
digestive
People should avoid mixing energy drinks with alcohol because the mixture
disguise the effects of the alcohol and makes drinkers feel sober
Which of the following are among the eight foods that are responsible for 90% of food allergies? Check all that apply.
eggs, milk, tree nuts
What is the importance of flexibility exercises?
flexibility exercises are important for maintaining the normal range of motion in the major joints of the body.
Foods that are rich in antioxidants include
fruits and vegetables
Scientists caution against using drugs or dietary supplements that allegedly enhance athletic performances because the drugs and supplements do not
have a lot of scientific information about them
Musculoskeletal fitness, body composition, and cardiorespiratory fitness are components of this type of fitness.
health-related
Some common barriers to establishing an active lifestyle include... Check all that apply.
inconvenience of exercise, limited time to exercise
Effective ways to reduce salt intake include which of the following? Check all that apply
increasing the amount of whole foods relative to processed foods in your diet, not adding salt in cooking or at the table, purchasing packaged foods that say "low sodium"
In the FITT principle, the I represents how hard you should exercise, or in other words, your
intensity of exercise.
Which of the following are examples of incomplete proteins? Check all that apply.
legumes, nuts
The four fat soluble vitamins can be stored in a person's... Check ass that apply.
liver, body fat
Which of the following are physical, as opposed to cognitive, benefits of exercise? Check all that apply.
longer lifespan, stronger immune system
Developing muscular endurance requires exercising at this type of intensity for a longer duration of time.
lower
Once you have achieved a satisfactory level of cardiorespiratory fitness, continuing the same level of workout would
maintain your current fitness level.
When our bodies transform food into nutrients and wastes, we say this food has been chemically
metabolized
Amino acids that can be produced by your body are called this type of amino acids.
nonessential
Excess body fat is linked to... Check all that apply.
obesity, diabetes
One of the best ways to add muscle is through
participating in a physical activity
The ability of the body to meet physical demands is called
physical fitness
Substances that are extracted from fruits and vegetables that are used in supplements and that may assist in the prevention of cancer, dementia, and other diseases are known as
phytonutraceuticals
Omega-3 fatty acids can assist in which of the following? Check all that apply.
protecting against autoimmune diseases, lowering triglyceride levels, improving arterial health
Essential nutrients... Check all that apply.
provide fuel to your body, regulate body functions
Which of the following are benefits of muscular fitness? Check all that apply.
reduced lower-back pain, better posture
Which of the following are social, emotional, or psychological benefits of being physically active? Check all that apply.
reduced stress, reduced anxiety
Types of aerobic exercise that require sustained intensity with little variability in heart rate response include... Check all that apply.
running, rowing
Which of the following should you do to develop your own cardiorespiratory training program? Check all that apply.
select activities that you enjoy, start out slowly, choose activities that are compatible with your daily schedule
These carbohydrates, which are composed of one or two units of sugar, are easily digestible.
simple
Power, balance, speed, coordination, and reaction time are components of this type of fitness.
skill-related
Examples of electrolytes include... Check al that apply.
sodium, chloride
Much of the sugar that is consumed by Americans comes from
soft drinks
Which of the following are true regarding cognitive benefits of exercise? Check all that apply.
some studies suggest exercise might be beneficial to the brain, evidence shows aerobic exercise may help prevent cognitive disorders such as Alzheimer's
Essential nutrients mostly serve as
sources of energy
Phytoestrogens can be found in which of the following foods? Check all that apply.
soybeans, cabbage. (PLANTS)
When you stretch until it feels tight, hold the stretch until the muscle tension decreases, and then stretch a little farther, you are doing this kind of stretching.
static
Which of the following types of exercise has the primary purpose of ensuring a healthy range of motion?
stretching
Which of the following are two types of carbohydrates?
sugars and starches
MyPlate reminds Americans about maintaining balanced diets by using an illustration that features
the five food groups
Which of the following is the most accurate way to calculate your target heart rate?
the heart rate reserve method
Which of the following are functions of vitamins? Check all that apply.
they serve as catalysts for releasing energy from carbohydrates, they help maintain components of the immune nervous and skeletal systems, they aid chemical reactions in the body
Which of the following raining guidelines should novices beginning a strength training program follow? Check all that apply.
they should do 8-12 repetitions per set, they should do 2-3 full-body workouts per week
Which of the following are included on the Nutrition Facts panel of a fast food label? Check all that apply.
total calories, serving size, servings provided
Which of the following are true regarding exercise programs that incorporate unstable surfaces? Check all that apply.
training devices include balance boards tilt disks and trampolines, it is supposed to help build strength more efficiently
When incorporating cardiorespiratory training into your life, you should
try to schedule at least three exercise sessions of at least 30 minutes each.
The ACSM recommends that you do exercises at least ___ days a week.
two to three
To keep from gaining weight, people should try to
use as much energy as they consume
Which of the following are advantages to cross training? Check all that apply.
you avoid the boredom of participating in the same exercise daily, you reduce the risk of overuse injuries
Which of the following are true about gaining muscle tissue? Check all that apply.
you must consume additional calories to support the formation of new muscle, a reasonable goal is a weight gain of half a pound per week
Which of the following are true about getting more fit and experiencing progress in your training? Check all that apply.
you need to increase activity workload from time to time, it takes older people longer to achieve progress and adapt to a workload.
Fats function to... Check all that apply.
help in the absorption of fat-soluble vitamins, provide the material for cell membranes