Help
Options
Didn't know it?
click below
click below
Knew it?
click below
click below
Don't Know
Remaining cards (0)
Know
retry
shuffle
restart
0:00
Embed Code - If you would like this activity on your web page, copy the script below and paste it into your web page.
Normal Size Small Size show me how
Normal Size Small Size show me how
Ch.1-8 final review
final review WN
| Question | Answer | |
|---|---|---|
| The leading cause of preventable deaths in the United States is _______. | tobacco abuse | |
| Smoking, high blood pressure, consuming too much alcohol, and eating to many fatty and processed foods are examples of _____________ | risk factors | |
| Which is the leading cause of death in the United States? | cardiovascular disease | |
| People with an internal locus of control__________ | have a easier time adhering to a wellness program | |
| The ________ stage of the transtheorectical model of change requires the most commitment of time and energy. | action | |
| What terms refers to the constant and deliberate effort to stay healthy and achieve the highest potential for well being? | wellness | |
| Carolyn has maintained a healthy body weight by exercising regularly and eating right for more than five years. She is considered to be in the _________ stage of the transtheoretical model of change. | adoption | |
| Goals that are _______ set you up for failure, discouragement, and loss of interest. | unattainable | |
| If your goal is unreachable, despite your full commitment and best effort, you should___________ | reassess the goal | |
| Monitoring your body weight before breakfast every morning is an example of a ___________ that will help you reach your goal | specific action | |
| What is the ability to change body position and direction quickly and efficiently ? | agility | |
| Before you engage in an exercise program or participate in any exercise testing, you should fill out the ______________________ | physical activity readiness questionnaire | |
| Energy expended doing everyday activities other than exercise is referred to as __________ | non exercise activity thermogenesis | |
| What is the ability of the heart, lungs, and blood vessels to supply oxygen to the cells to meet the demands of prolonged physical activity? | cardiorespiratory endurance | |
| Adults should do ____________ minutes a week of moderate intensity aerobic physical activity. | 150 | |
| Chapter 2: Regarding skinfold thickness measurements ______________ | all measurements are taken on the right side of the body with the person standing | |
| Much of the blood glucose from food comsumption goes to the muscles where it is stored as | glycogen | |
| The ability of a muscle to exert submaximal force repeatedly over time is known as_______ | muscular endurance | |
| Which muscular test is done by man only? | modified dip | |
| Muscular flexibility relates primarily to _________ and the index of physical activity. | genetic factors | |
| Which body composition assessment is most frequently used in research and by medical facilities? | DXA | |
| Cardiorespiratory endurance is determined by ______ | VO2max | |
| Which activity will likely promote cardiorespiratory endurance? | cross country skiing | |
| Which assessment gives a good measure of absolute strength but also requires a basic skill level and a considerable amount of time to administer? | 1 RM | |
| During the abdominal crunch test, you should ___________ | regulate your cadence with a metronome set at 60 beats per minute | |
| Flexibility exercises have been prescribed successful to treat ____________ | dysmonorrhea | |
| Sports medicine specialists believe that many muscular / skeletal problems and injuries, especially in adults are related to a lack of ____________ | flexibility | |
| The modified sit and reach test is used to assess_____________________ flexibility. | hamstring and low back | |
| If you engage in a diet and exercise program you should repeat body composition measurements about ____________ to monitor changes in lean and fat tissue. | once a month | |
| Essential fat constitutes about ___________ percent of the total weight in men and ___________ percent in women. | 3; 12 | |
| Chapter 3: MHR = | 207 − (.7 × age) | |
| What is a typical rest interval between sets when a person is trying to develop local muscular endurance? | Less than 2 minutes | |
| How many sets of each exercise should a beginner do on the first day of an exercise program? | One | |
| Which of the following are activities of daily living? | Lifting objects | |
| Which of the following is an example of a core-training exercise? | Abdominal crunch | |
| Poor posture is a risk factor for musculoskeletal problems of the ____. | neck, shoulders, and lower back | |
| According to the Centers for Disease Control and Prevention (CDC), what percentage of people in the United States meets the federal guidelines for aerobic activity? | 46.1 | |
| What are the three most commonly used periodized training types? | Classical, reverse, nonlinear | |
| Which of the following statements correctly describes isometric training? | It involves pushing or pulling against immovable objects. | |
| HRR = | MHR − RHR | |
| Why does excessive sitting contribute to back pain? | It causes back muscles to shorten. | |
| A ratio of ____ grams of carbohydrates to ____ grams of protein is recommended when consuming a pre-/post-strength-training snack. | 4/1 | |
| At about 50 percent intensity, the recommended duration of a cardiorespiratory training session is ____ minutes. | 60 | |
| Which principle expresses the idea that the demands placed on a body system must be increased systematically and progressively over time to cause physiological adaptation? | Overload principle | |
| What is the objective of aerobic activity? | To improve the capacity of the cardiorespiratory system | |
| How often should flexibility exercises be conducted? | 2 or 3 days per week | |
| Which is the most effective protein source for achieving myofibrillar hypertrophy? | Whey | |
| Which type of stretching exercise is the most frequently used and recommended? | Slow-sustained | |
| After exercising, the cool-down phase should be at least ____ minutes. | 10 to 30 seconds | |
| Which contraindicated exercise strains the lower back? | Straight-leg sit-up | |
| In PNF stretching, how long is each isometric contraction held initially? | 3 to 6 seconds | |
| Which training mode requires that the individual balance the resistance through the entire lifting motion? | Free weights | |
| What is the purpose of warming up before exercise? | To increase muscle and connective tissue extensibility | |
| What are the two action phases of dynamic training? | Positive resistance and negative resistance | |
| Chapter 4 | ||
| Which activity will most likely help a person develop both upper- and lower-body flexibility? | Yoga | |
| Which of the following is a benefit of cross-country skiing? | It places little stress on the joints. | |
| How does HIIT allow participants to perform greater training volume at higher exercise intensity? | By breaking up a workout into smaller segments | |
| Why is it harder to raise the heart rate to the proper training intensity with cycling? | Because it is a non-weight-bearing activity | |
| Sitting on a stability ball requires the use of which core muscle(s)? | Internal and external obliques | |
| Which activity is low impact, provides a complete body workout, is a good form of aerobic exercise, and promotes strength development? | Rowing | |
| What type of activities do fitness boot camps typically combine with traditional calisthenics, running, interval training, strength training, and plyometrics to maintain participants' interest and develop fitness? | Competitive games | |
| Jana has painful joints. In which physical activity should she engage? | Water aerobics | |
| Which of the following is considered the ultimate aerobic exercise? | Walking | |
| HIIT will most likely help develop a person's ____. | Cardiorespiratory endurance | |
| At what speed does walking improve cardiorespiratory fitness? | 4 miles per hour | |
| What is the goal of functional fitness? | ||
| Which factor most likely adds incentive to participate in team sports or games over solo physical activities? | The social element | |
| Which group class is based on ballet-inspired movements that offer progressions through flexibility exercises to isometric postures and strength exercises? | ||
| Chapter 5 | ||
| Which essential nutrient is the most concentrated source of energy? | Fats | |
| Which of the following is the best source of omega-3 fatty acids? | Walnut | |
| Why is yogurt considered a "superfood"? | It contains probiotics. | |
| Which of the following is a characteristic of anorexia nervosa? | An intense fear of gaining weight | |
| Which food most likely contains trans fatty acids? | Cake mixes | |
| How are proteins used in the body? | To build and repair tissues | |
| Which of the following medical problems is associated with bulimia nervosa? | arrhythmias | |
| What are the Dietary Reference Intakes (DRI) used for? | They establish adequate amounts and maximum safe nutrient intakes in the diet. | |
| Which carbohydrate is a monosaccharide? | Glucose | |
| What percentage of foods purchased at supermarkets are processed foods? | 60 | |
| What percentage of a diet's total calories should come from protein? | 10 to 35 | |
| Which is the most common eating disorder in the United States? | Binge-eating disorder | |
| What are the health benefits of trans fats? | They have no known health benefits. | |
| Which of the following foods is a good source of fiber? | Bulgur | |
| Plants are the sole source of ____. | phytonutrients | |
| Which type of vegetarian eats no animal products at all? | Vegan | |
| Which cooking method creates the highest levels of AGEs in foods? | Grilling | |
| Strict vegans need a supplement of which vitamin? | B12 | |
| When consumed during the same meal, which of the following help improve bone health? | Protein and calcium | |
| Which of the following plant foods is a considered a complete protein? | Soy | |
| Chapter 6 | ||
| What is the first step when estimating your daily energy requirement? | Determine your EER | |
| How many calories does one pound of fat represent? | 3,500 | |
| Caloric balance does not change and is the same for everyone. | 'False' | |
| The obesity level has been established at a BMI of ____ or higher. | 30 | |
| What is a possible effect of decreased leptin levels? | What is a possible effect of decreased leptin levels? | |
| Common side effects of a low-carbohydrate diet include ____. | lightheadedness | |
| What is the EER for a 25-year-old man who is 72 inches tall and weighs 175 pounds.? | 2,675 | |
| Which of the following is a nonstarchy vegetable? | Lettuce | |
| Which hormone stimulates appetite? | Ghrelin | |
| Which of the following has the greatest influence on people's perception of what constitutes ideal body weight? | Media | |
| Why is strength training critical to a weight loss program? | It helps maintain lean body mass. | |
| Obesity, in itself, has been linked to nine different cancers, including ____. | pancreatic | |
| A petite woman should not go on a diet that calls for a level of ____ calories or less. | 1,200 | |
| Why do most diets fail? | They do not incorporate lifetime changes in food selection and daily increases in physical activity. | |
| Data have shown that people who ____ early in the day have lower BMIs. | get more light exposure | |
| Excessive body weight combined with physical inactivity is the second leading cause of preventable death in the United States | True | |
| Long-term adherence to an LCHP diet increases the risk of ____. | cancer and heart disease | |
| Research indicates that individuals 10 to 30 or more pounds overweight during middle age (30 to 49 years old) lose about ____ years of life. | 3 | |
| When exercise intensity is higher, a higher percentage of fat is used as an energy source. | False | |
| How much exercise per day is needed for proper weight management? | 60 to 90 minutes | |
| Chapter 7 | ||
| Which stress management technique involves creating relaxing visual images and scenes to relax the body and mind? | Visual imagery | |
| Which part of the brain activates the sympathetic nervous system? | Hypothalamus | |
| Type A individuals often ____. | set their own goals | |
| The general adaptation syndrome is composed of three stages: alarm reaction, resistance, and ____. | exhaustion/recovery | |
| What morphine-like substance(s) is/are thought to be released during vigorous aerobic exercise lasting 30 minutes or longer? | Endorphins | |
| Jaden is said to be a Type B individual. Which of the following characteristics does she likely exhibit? | Casual and relaxed | |
| The immune system consists of about a trillions cells called ____. | lymphocytes | |
| Which type of person is especially vulnerable to a heart attack? | A person who is impatient and readily annoyed when he or she has to wait for a table in a restaurant | |
| To enhance quality of sleep, which of the following should be practiced? | Go to bed and rise around the same time each day | |
| The unpleasant or harmful stress under which health and performance begin to deteriorate is called ____. | distress | |
| Which of the following hormonal change is associated with fight-or-flight responses? | Increase in heart rate | |
| Which hour(s) of sleep do experts believe is/are the most vital for well-being? | Last two hours | |
| What triggers the release of catecholamines from the adrenal glands? | Pituitary gland | |
| What do watching TV, daydreaming, worrying, and procrastinating have in common? | They are common time killers. | |
| Marcia is described as a good stress manager because she ____. | accepts her limitations | |
| People who get less sleep have ____. | increased body-wide inflammation | |
| What is the main value of exercise in reducing stress? | It lessens muscular tension. | |
| Which of the following is/are essential for coping effectively with stressful life events? | Self worth and Nurturance | |
| The objective of meditation is to ____. | gain control over one's attention by clearing the mind and blocking out the stressor(s) responsible for the higher tension | |
| The best coping strategy for stress depends mostly on ____. | what works for the individual | |
| Chapter 8 |
Created by:
user-1804651