Final Exam

Question 1

Define wellness

Answer 1

Optimal health and vitality

Question 2

Six dimensions of wellness?

Answer 2

• Physical
• Emotional
• Intellectual
• Interpersonal
• Spiritual
• Environmental

Question 3

What are the top three leading causes of death in Canada?

Answer 3

1. Cancers
2. Heart Disease
3. Stroke

Question 4

What health goal was set by the Canadian government for 2010?

Answer 4

To raise physical activity levels by 10%

Question 5

What is the average life expectancy for Canadians?

Answer 5

79.3 years

Question 6

What percent of Canadian’s lead sedentary lifestyles?

Answer 6

69%

Question 7

The typical Canadian diet tis too high in__ and lacking __?

Answer 7

Calories, unhealthy fats and added sugars.

Fiber, complex carbohydrates, fruits and vegetables.

Question 8

In the last 15 years (1985-2000) what cause of death increased by 72% in Canadians?

Answer 8

Obesity.

Question 9

What did the Physical Activity Committee Report, 2008 find about active lifestyles and mortality rates?

Answer 9

Active people have a 30% lower risk of dying compared to inactive people.

Question 10

Just ___ minutes of physical activity per week sufficiently decreases all-cause mortality.

Answer 10

150.

Question 11

What is your Locus of Control?

Answer 11

A figurative “place” a person designates as the source of responsibility for the events of his or own life.

Question 12

What are the two best ways to boost confidence and Self Efficacy?

Answer 12

1. Visualization

2. Self-talk

Question 13

What are the stages of change?

Answer 13

1. Precontemplation
2. Contemplation
3. Preparation
4. Action
5. Maintenance
6. Termination

Question 14

Three steps for dealing with relapse?

Answer 14

1. Forgive yourself
2. Give yourself credit for the progress you’ve already made.
3. Move on

Question 15

What are the SMART criteria for setting goals?

Answer 15

S-pecific: Avoid vague goals.
M-easurabe:give your goal a number.
A-ttainable: set goals within your physical limits.
R-ealistic: Manage your expectations.
T-ime specific: Give a reasonable amount of time to complete your goal.

Question 16

What percent of Canadians are moderately active during leisure time?

Answer 16

52.5%.

Question 17

Women of all age groups are less likely to be physically active than men. True of false?

Answer 17

True.

Question 18

Those with higher incomes are less likely to be moderately active than people with lower incomes? True or false?

Answer 18

False.

Question 19

How much physical activity should children get 5-17 get?

Answer 19

60 minutes of moderate-vigorous activity daily.

Question 20

How much physical activity should adults 18+ get?

Answer 20

150 minutes of moderate-vigorous activity per week.

Question 21

The sum of all the vital processes by which food energy and nutrients are made available to use and be used by the body is your ___.

Answer 21

Metabolism.

Question 22

Poor cardiorespiratory endurance is linked with ____?

Answer 22

Heart disease, Type 2 diabetes, Colon cancer, Stroke, Depression and Anxiety.

Question 23

What are the physical capacities that make up Skill-Related Fitness?

Answer 23

1. Speed
2. Power
3. Agility
4. Balance
5. Coordination
6. Reaction Time

Question 24

What are the basic principles of physical training that make up an effective exercise program?

Answer 24

• Specificity
• Progressive overload (FITT)
• Reversibility
• Individual differences

Question 25

Describe the FITT Principle.

Answer 25

F-requency I-ntensity T-ime T-ype

Question 26

A 70kg person has ___ litres of blood.

Answer 26

5.

Question 27

What is the average blood pressure for a health male?

Answer 27

120mm/80mm.

Question 28

The period of the hearts contraction is called ___?

Answer 28

Systole.

Question 29

Women blood pressures generally 10 to 20 mm below that of a healthy man. true or false?

Answer 29

True.

Question 30

The amount of blood the heart pumps with each beat.

Answer 30

Stroke volume.

Question 31

During exercise cardiac output increases to ____L a minute?

Answer 31

18-23 L.

Question 32

Which energy system provides rapid energy for activity that lasts for 10 seconds or less?

Answer 32

Anaerobic-Alactic System.

Question 33

Which energy system is used for high intensity activities lasting 10 seconds to 2 minutes? (creates ATP by breaking down glucose and glycogen)

Answer 33

Non Oxidative Anaerobic System.

Question 34

Which energy system is used for any physical activity lasting for longer than two minutes?

Answer 34

Oxidative Aerobic System.

Question 35

What is VO2max?

Answer 35

Minimal oxygen consumption: the highest rate of oxygen consumption an individual is capable of during maximum physical effort.

Question 36

to build cardiorespiratory endurance experts recommend exercising _____ days a week.

Answer 36

3 to 5 days a week.

Question 37

Maximum heart rate is calculated by?

Answer 37

Subtracting your age from 220 then multiplying by 65-90%

Question 38

To prevent dehydration

Answer 38

Drink 1 cup of fluids for ever 20-30 minutes of exercise.

Question 39

Which muscle fibres are relatively fatigue resistant and mostly used by the oxidative energy system?

Answer 39

Slow-twitch fibres.

Question 40

Which muscle fibres contract more rapidly but fatigue easier and rely more on the non oxidative energy system?

Answer 40

Fast-Twitch fibres.

Question 41

Which muscle fibres endure longer than fast-twitch but not as long as slow-twitch and rely on both oxidative and non oxidative energy systems?

Answer 41

Intermediate fibres.

Question 42

Tendons connect ?

Answer 42

A muscle to a bone.

Question 43

A ligament connects?

Answer 43

the ends of bones to other bones or supports organs.

Question 44

Your repetition maximum (RM) is

Answer 44

The amount of resistance that can be moved a specific number of times.

Question 45

Exercise involving a muscle contraction with out changing the length of the muscle.

Answer 45

Static (isometric) exercise.

Question 46

Exercise involving a muscle contraction while changing the length of the muscle.

Answer 46

Dynamic (isotonic) exercise.

Question 47

A contraction when the resistance is greater than the force applied by the muscle so the muscle lengthens as it contracts.

Answer 47

Eccentric (plyometric)

Question 48

The sudden eccentric loading and stretching of muscles followed by a forceful concentric contraction.

Answer 48

Plyometrics.

Question 49

Moving a weight as rapidly as possible in an attempt to approach the speeds used in movements like throwing a ball or sprinting.

Answer 49

Speed loading.

Question 50

Exercise involving exerting force at a constant speed against equal force exerted by a special strength training machine.

Answer 50

Isokinetic.

Question 51

What is the recommended frequency for weight training?

Answer 51

2-4 days a week.

Question 52

The ability to hold an extended position at one end or point in a joint's range of motion is ___?

Answer 52

Static flexibility.

Question 53

The ability to move a joint through it's full range of motion with little resistance is ___?

Answer 53

Dynamic flexibility.

Question 54

Collagen are?

Answer 54

Fibres that provide structure and support in connective tissue.

Question 55

Elastin are?

Answer 55

Yellow fibres the make connective tissues flexible.

Question 56

Temporary change in length of muscles/tendons etc.

Answer 56

Elastic elongation.

Question 57

Long-term change in length of muscles/tendons etc.

Answer 57

Plastic elongation.

Question 58

What is the minimum recommendation for stretching?

Answer 58

2-3 days a week. (Ideally 4-7)

Question 59

Gradually stretching a muscle, holding for 15-30 seconds. is called?

Answer 59

Static stretching.

Question 60

Stretching the muscles in forcefully bouncing movement is called?

Answer 60

Ballistic stretching.

Question 61

Stretching muscles by moving joints fluidly through their range of motioning a controlled manner is called?

Answer 61

Dynamic stretching.

Question 62

Passive stretching.

Answer 62

Muscles are stretched by force applied by an outside force.

Question 63

Active stretching.

Answer 63

Muscles are stretched by the contraction of opposing muscles.

Question 64

List spinal curves in order.

Answer 64

1. Cervical 2. Thoracic 3. Lumbar 4. Sacral

Question 65

What age marks the increase for lower-back injury?

Answer 65

34 years and over.

Question 66

What percent of body weight makes up essential fat?

Answer 66

3-5% for males. 8%-12% in women

Question 67

What percent of Canadians are overweight?

Answer 67

34%

Question 68

Its been estimated that caloric intake has increased by?

Answer 68

200-300 calories over the past decade.

Question 69

Canadians who are obese are 50-100% more likely to die prematurely. True of false?

Answer 69

True.

Question 70

A cluster of symptoms present in overweight and obese people that greatly increase their risk of chronic diseases.

Answer 70

metabolic syndrome

Question 71

A person is considered obese when

Answer 71

They have a BMI over 30.

Question 72

What total waist circumference is associated with with a significant increase in risk of disease?

Answer 72

102cm of men. 88cm for women.

Question 73

BMI is calculated by ?

Answer 73

Dividing total body weight by height.

Question 74

A condition featuring abnormal eating patterns, lack of menstrual periods and decrease bone density is called?

Answer 74

The female athlete triad.

Question 75

What are the 6 classes of essential nutrients?

Answer 75

1. Protein 2. Fats 3. Carbohydrates 4. Fiber 5. Vitamins 6. Minerals

Question 76

Recommended daily protein intake for adults?

Answer 76

0.8 grams of protein per kg of body weight.

Question 77

Blood fat that transports cholesterol to organs and tissues; excess amounts result in accumulation of fat on artery walls.

Answer 77

Low-desity lipoprotein.

Question 78

Blood fat the helps transport cholesterol out of arteries.

Answer 78

High-density lipoprotein.

Question 79

Recommended daily intake of carbohydrates of an adult?

Answer 79

130 g.

Question 80

Non digestible carbohydrates that are intact in plants are referred to?

Answer 80

Dietary fibre.

Question 81

no digestible carbohydrates that are isolated from natural sources or synthesized are called?

Answer 81

Functional fibre.

Question 82

Fibre that dissolves in water or is broken down by bacteria in the large intestine is referred to?

Answer 82

Soluble fiber.

Question 83

The World Health Organization suggests a limit of ___ for sugar intake.

Answer 83

10% of daily caloric intake from added sugars.

Question 84

What is the daily fluid intake (from beverages) for adults?

Answer 84

3.0L for males. 2.2L for females.

Question 85

Children who have two overweight parents are 80% more likely to be obese. True of false?

Answer 85

True.

Question 86

Which hormone is secreted by fat cells helping brain regulate appetite and metabolic rate and is link to obesity?

Answer 86

Leptin.

Question 87

24% of Canadians eat out once or twice a week. true or false?

Answer 87

True.

Question 88

Calorie recommendation for smaller, sedentary women and older adults.

Answer 88

1600 calories.

Question 89

Calorie recommendation for teenage boys, active men and very active women.

Answer 89

2800 calories.

Question 90

How many Canadians suffer from anorexia?

Answer 90

38 000 per year.

Question 91

How many Canadians suffer from bulimia?

Answer 91

114 000 per year.

Question 92

The branch of the nervous system that controls basic body processes and consists of the sympathetic and parasympathetic systems.

Answer 92

Autonomic nervous system.

Question 93

Activated during arousal (including exercise)

Answer 93

Sympathetic nervous system.

Question 94

In control when you are relaxed. Is responsible for moderating the excitatory effect (restoring energy supplies)

Answer 94

Parasympathetic nervous system.

Question 95

The study of interaction among nervous, endocrine, and immune systems.

Answer 95

psychoneuroimmunology (PNI)

Question 96

The long-term negative impact of the stress response on the body.

Answer 96

Allostatic load.