Concepts of fitness

Dynamic flexibility does not affect your ability to

perform a split

Static flexibility does NOT depend on

muscular strength

Flexibility is NOT determined by

mitochondria

Two principal types of connective tissue in a muscle are

elastin and collagen

Which of the following is NOT a potential benefit of flexibility?

improved energy production

Which of the following stretching programs conforms to ACSM recommendations?

3 days per week, 20 seconds per stretch, 4 repetitions of each stretch

To improve flexibility, do __________ repetition(s) of each stretch.

2-4

Which of the following statements about an appropriate goal for flexibility is true?

It depends on individual fitness goals and choice of sports and activities

Ballistic stretches are considered dangerous, because they

may stimulate a muscular contraction during a stretch

Contracting a muscle prior to stretching is best described as an example of

proprioceptive neuromuscular facilitation

dynamic stretching

focuses on functionally based movements

back pain is not likely to result from

increased flexibility

Which of the following is NOT a function of the spine

attachment site for muscles, tendons, and ligaments

From top to bottom, the five regions of the spine are

cervical, thoracic, lumbar, sacrum, coccyx

The most common site of back pain is the __________ area

lumbar

Core muscles include those in the

abdomen, pelvic floor, sides of the trunk, back, buttocks, hips, and pelvis.

Stretches that involve bouncy movements are safest for an individual to improve her or his range of motion

false

Smoking is a risk factor for low-back pain

true

Exercise can help prevent and manage low-back pain

true

Bed rest for 5 to 10 days is recommended in cases of acute back pain

false

successful management of body composition rquires

long-term, consistent coordination of many aspects of a wellness program

Women have a higher proportion of essential fat than men primarily, because women

have essential fat deposited in the breasts, uterus, and other sex specific sites

Essential fat is best defined as

fat incorporated into the organs and tissues

Height and weight tables rely on

insurance company mortality stats

One possible explanation for the increase in obesity among Americans over the past forty years is

increased portion sizes

symptoms for metabolic syndrome do not include

low blood pressure

type 1 diabetes

accounts for 5 to 10 percent of all cases of diabetes

type 2 diabetes

is best prevented by eating a healthy diet and physical activity

People are at greater risk for early-onset heart disease if they tend to gain weight in the

abdomen

A woman may experience amenorrhea and loss of bone mass if her percentage of body fat is less than

8-12%

A man may experience muscle wasting and fatigue if his percentage of body fat is less than

3-5%

Which technique for evaluating health risks associated with body weight is based on the concept that a person’s weight should be proportional to his or her height?

body mass index

a BMI value of 17.5 or less may be used as a diagnostic criterion for

anorexia nervosa

A person with a body mass index of 31.2 is classified as

obese

Hydrostatic weighing is used to predict percent body fat based on

body density

skin fold measurements are

a practical way to assess body composition

essential body fat is located just below the skin

false

regular physical activity and exercise have no effect on many of the destructive effects of obesity

false

for a person who is overweight, increasing physical activity can benefit health even if it doesn’t result in a change in body weight or percent body fat

true

a BMI of 28.5 is classified as normal weight

false

Essential nutrients are best described as nutrients that

must be obtained from food because the body can’t manufacture them fast enough to meet physiological needs

Which of the following are micronutrients

minerals

The energy in foods is expressed as

a kilocalorie

Proteins supply the body with __________ calories of energy per gram

4

complete protein sources

supply all essential amino acids

Foods from plant sources usually provide __________ proteins

incomplete

Fats supply the body with __________ calories of energy per gram

9

The major source of fuel for the body during rest and light activity is

fats

Hydrogenated vegetable oils are typically __________ than vegetable oils that have not been hydrogenated

higher in saturated fat

Which one of the following types of fat raises the level of HDL cholesterol in the blood

monounsaturated fatty acids

Which of the following is likely to be lowest in unhealthy fats

tub butter

The primary function of carbohydrates is to

supply energy to body cells

Glycemic index is a measure of the effects of the consumption of a food on __________ levels

blood glucose

Which of the following is NOT a health benefit of fiber

it lowers the risk of osteoporosis

Osteoporosis is associated with low intake of

calcium

As part of total adequate daily water intake, an adult female should drink about __________ cups of fluid

9

As part of total adequate daily water intake, an adult male should drink about __________ cups of fluid

13

Which of the following does NOT count as 1 ounce-equivalent of grains?

a large bagel

How many cups of fruit per day are recommended by USDA’s MyPyramid for someone on a 2000 calorie diet?

2 cups

Most men’s diets include less-than-recommended levels of

fruit

Incomplete proteins are missing at least one essential amino acid.

true

Vitamins are classified as either water-soluble or fat-soluble

true

Adequate intake of sodium is 2500 mg per day

false

One cup of pasta counts as one ounce-equivalent from the grains food group

false

Which of the following nutrients does NOT supply the body with energy

vitamins