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According to the U.S. Department of Health and Human Service’s Physical Activity Guidelines for Children and Adolescents, muscular and bone strengthening exercises should be performed at least how often per week?
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Adults should do muscle-strengthening activities that involve all major muscle groups at least how often per week?
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Lifetime Fitness
EXAM 1 Review for Lifetime Fitness
| Question | Answer |
|---|---|
| According to the U.S. Department of Health and Human Service’s Physical Activity Guidelines for Children and Adolescents, muscular and bone strengthening exercises should be performed at least how often per week? | 3 days per week |
| Adults should do muscle-strengthening activities that involve all major muscle groups at least how often per week? | 2 days per week |
| When assessing body composition, why should the same technique be used for pre- and post-test comparisons? | Each technique might yield slightly different values |
| According to the U.S. Department of Health and Human Services, what is the minimal recommended amount of physical activity an adult between the ages of 18 and 64 should engage in per week? | 150 minutes of moderate-intensity aerobic physical activity |
| Almost 80% of deaths from cardiovascular disease and cancer could be prevented adhering to a healthy lifestyle. | True. |
| A recent report by the Organization for Economic Cooperation and Development (OECD) found that the United States outspends every other country in health-care costs and has the highest rate of _____ among all 34 OECD countries. | Obesity. * |
| Based on the U.S. Department of Health and Human Service’s Physical Activity Guidelines for Americans, a person would have to exhibit this amount of physical activity per day to maintain a healthy weight. | 60 minutes. |
| A healthy lifestyle, on average, adds how many years of disability-free life? | 5-6 years |
| Between 60 and 90 minutes of moderate-intensity physical activity daily is recommended to sustain weight loss for previously overweight people. | True. |
| Bruce, with a physically demanding job, can easily burn how many more calories per day compared to Miguel working a sedentary desk job? | 1,600 calories |
| An individual can combine two moderate and two vigorous aerobic activity in the same week for a total of four workouts. | True. |
| Energy expended that does not come from basic ongoing body functions (such as digesting food) or planned exercise is categorized as _____. | Non-exercise activity thermogenesis (NEAT) |
| How much physical activity should children and adolescents do every day? | At least 60 minutes. |
| In the context of fitness as preventive medicine, the main emphasis of a fitness program should be on what components? | All health-related components. |
| Exercise is defined as a type of physical activity that requires ____. | Planned, structured, and repetitive bodily movements |
| Charles says he is motivated to start a workout program since his grandmother lost her physical strength to get out of bed. Motivation is defined as ____, | The inner desire to accomplish a given task. |
| Consciousness-raising is part of behavior modification where an individual obtains information about the problem in order to make a better decision about the problem behavior. | True. |
| Countering is a process in which you _____. | Substitute healthy behaviors for problem behaviors. * |
| Doing a behavior analysis involves determining where you can exert control over a behavior. Each of the following is part of the analysis except _____. | Environmental control. * |
| During the contemplation stage of the transtheoretical model of behavior change, people acknowledge they have a problem and begin to think seriously about overcoming it. | True. |
| Conducting periodic evaluations of SMART goals requires which of the following? | After legitimate effort put toward the goal, realize it may not be reachable. * |
| Goals set by someone else, such as a coach or mentor, are more motivational than goals you set for yourself. | False. |
| Goals that are ____ set you up for failure, discouragement, and loss of interest. | Unattainable. |
| Hernando has to study more for a class this semester than he first expected. He still wants to go to the gym but has had to modify his workouts by sometimes doing exercises at home to save travel time. This is an example of _____. | Implementing intentions. |
| If your goal is unreachable, despite your full commitment and best effort, you should ____. | Reassess the goal. |
| Individuals with a growth mindset exhibit an understanding of which of the following statements? | The traits of intelligence and creativity are changeable traits. |
| According to the American Council on Exercise (ACE), neglecting this component of physical fitness leads to muscle soreness, injuries, and lack of physical and mental relaxation | Muscular flexibility. |
| HALT stands for Hungry, Angry, Lonely, Tired. | True. |
| According to your textbook, all of the following factors affect muscular flexibility except ____. | Height. |
| A constant negative caloric balance leads to a decrease in lean body mass. | True. |
| Which statement describes people with an internal locus of control? | They have an easier time adhering to a wellness program. * |
| maximal oxygen uptake of 45 mL/kg/min for a 22-year-old male is considered to rank in which fitness rating category? | Good. * |
| A person with functional independence cannot carry out activities of daily living without assistance from other individuals. | False. |
| Cardiorespiratory endurance is determined by ____. | VO2max. |
| Due to which of the following could nonresponders to exercise show a lack of cardiorespiratory improvement? | Genetics. |
| During aerobic exercise, the average person trains in this range of percentage of maximal oxygen uptake. | 50 to 75%* |
| Alfred is a 25-year-old male. What is his recommended body fat percentage range? | 12 to 20%. ** |
| During the abdominal crunch test, you should ____. | Regulate your cadence with a metronome set at 60 beats per minute. * |
| Essential fat constitutes about 12% of the total weight in women. | True. |
| Flexibility exercises have been prescribed successfully to treat which three physical issues? | Dysmenorrhea, general neuromuscular tension, trigger points in fascia. |
| Good muscular fitness is a very important component of physical fitness in the older-adult population. | True. |
| How often during a fitness program should you repeat body composition measurements to monitor changes in lean and fat tissue? | Once a month. |
| Essential fat is defined as body fat needed for normal physiological functions. | True. |
| In a typical male or female, 25% of body mass is other tissues in the body. | False. |
| When taking skinfold thickness measurements, which of the following guidelines should be followed? | Take all measurements on the right side of the body with the person standing. |
| Which of the following is the leading cause of preventable deaths in the United States? | Tobacco use. |
| Which term refers to the greatest public health threat of physical inactivity in the United States? | Sedentary Death Syndrome. |
| Women who are pregnant or who recently had a baby can engage in moderate exercise of up to 150 minutes a week, even if they were not exercising prior to conception. | True. |
| Which of the following is not a part of five general categories of behaviors in the process of willful change? | Prevent new negative behaviors. |
| Which of the following activities is considered NEAT? | Casually walking to work. |
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