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Hpl > Part 2 > Flashcards

Part 2 Flashcards

1
Q

What is a good strategy for achieving and maintaining a healthy body weight?

A

regular exercise

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2
Q

What does a personal contract for behavior change include?

A

it is objective and gives details of a person’s plan for behavior change

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3
Q

What is a characteristic of the typical American diet?

A

It is too high in unhealthy fats

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4
Q

What is the best definition of locus of control?

A

the figurative “place” considered responsible for events in a person’s life

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5
Q

Which identifies the precontemplation stage in the “stages of change” model?

A

belief that there is no need for change

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6
Q

What may occur when there is a stress barrier to a behavior change plan?

A

It may require you to make stress management a higher priority

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7
Q

Which is the last step in a behavior change program?

A

make contract

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8
Q

Approximately 75% of all Americans exercise regularly.

A

False

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9
Q

An external locus of control reinforces motivation and commitment during a behavior change program.

A

False

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10
Q

Which dimension of wellness includes optimism, trust, and self-confidence?

A

emotional wellness

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11
Q

What does physical wellness encompass?

A

eating well

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12
Q

What element does environmental wellness include?

A

waste reduction

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13
Q

What is one outcome of a healthy diet?

A

sufficient energy and nutrients

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14
Q

Which type of condition is defined as a disease that develops and continues over a long period?

A

chronic disease

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15
Q

Self-confidence is one characteristic of a person who possesses good emotional health.

A

True

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16
Q

Women are at a greater risk for depression than are men.

A

True

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17
Q

What was the approximate life expectancy in 1900?

A

50 years

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18
Q

What is a characteristic of the U.S. government’s Healthy People Reports?

A

It seeks to achieve a better quality of life for Americans

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19
Q

According to the “stages of change” model of changing behavior, which stage includes people who begin to make small changes in their behavior?

A

preparation stage

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20
Q

What is the most effective way of dealing with disease?

A

prevention

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21
Q

Which is an example of modifying your environment to support change?

A

studying in the library instead of near the student union snack bar

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22
Q

What can result from appropriate stress management?

A

a decreased susceptibility to diseases

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23
Q

Food rewards are highly recommended for successful behavior change.

A

False

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24
Q

Which is an example of blaming?

A

My workout partner did not call me to go to the fitness center

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25
Q

Which type of wellness does protecting one’s self from exposure to toxic substances in the workplace demonstrate?

A

environmental

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26
Q

What was the most serious threat to one’s health in the early 1900s?

A

infectious disease

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27
Q

Which of the following describes occupational wellness?

A

The level of fulfillment gained from one’s work

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28
Q

What is an example of an appropriate reward for achieving a behavior change goal?

A

Seeing a movie

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29
Q

Which type of wellness does the ability to live within your means and to manage one’s money define?

A

financial

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30
Q

Which condition can result from a diet high in calories, fat, and low in fiber?

A

high blood pressure

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31
Q

What is the key to a successful behavior change program?

A

A plan that sets goals

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32
Q

People in the contemplation stage of change plan to take action within a month

A

False

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33
Q

Which statement is correct regarding physical activity?

A

A little physical activity is better than none.

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34
Q

What is the definition of muscular strength?

A

the amount of force a muscle can produce with a single maximum effort

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35
Q

Which is most effective in improving flexibility?

A

stretching major muscle groups regularly

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36
Q

A warm-up reduces the temperature of muscles

A

False

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37
Q

Leisure-time physical activity levels increased slightly in recent years.

A

False

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38
Q

What is the recommended duration for cardiorespiratory endurance exercise?

A

20 to 60 minutes

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39
Q

A person who stops exercising on a regular basis may lose up to 50 percent of her or his fitness improvements within two months.

A

True

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40
Q

Cardiorespiratory endurance exercise should take place in sessions or bouts of at least 20 continuous minutes in order to build fitness.

A

False

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41
Q

Which combination of activities develops healthy body composition?

A

sensible diet, resistance training, and cardiorespiratory endurance exercise

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42
Q

Cardiorespiratory endurance training is the best way to increase muscle mass.

A

False

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43
Q

How does cooling down help those who exercise?

A

It restores circulation to its normal resting condition.

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44
Q

Which condition can an exercise stress test determine?

A

symptoms of heart disease

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45
Q

Which activity best demonstrates specificity of training?

A

doing push-ups to develop chest and shoulder endurance

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46
Q

The bottom level of the physical activity pyramid contains strength training and flexibility exercises.

A

False

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47
Q

What can one expect to experience with exercise intensity?

A

Fitness benefits occur when a person exercises harder than his or her normal level of activity.

48
Q

What is another name for cycle training?

A

periodization

49
Q

A person with excessive body fat is less likely to experience health problems

A

False

50
Q

Which is a good strategy for evaluating a health and fitness center?

A

visit at the time one plans to use the club.

51
Q

The benefits of exercise extend beyond disease prevention

A

True

52
Q

Which phrase describes flexibility best?

A

the ability to move the joints through their full range of motion

53
Q

The body adapting to a gradual increase in the amount of exercise is the definition of which stage of exercising?

A

progressive overload

54
Q

What is the maximal improvement in the body’s ability to transport and use oxygen that people can expect because of training?

A

5 to 30%

55
Q

Which change to muscle cells causes older adults to lose muscular strength?

A

the cells get smaller in size

56
Q

Training lightly during one workout and intensely during the next workout is an example of periodization.

A

True

57
Q

To obtain fitness benefits, one must do high-intensity endurance exercise for a minimum of 45 to 60 minutes.

A

False

58
Q

What characterizes healthy body composition?

A

high proportion of muscle, bone, and water and an acceptably low proportion of fat

59
Q

Which activities best develop muscular strength and endurance?

A

Activities that involve working with resistance such as weights or performing callisthenic exercises.

60
Q

Callisthenic exercises such as sit-ups and push-ups can develop muscular strength and endurance.

A

True

61
Q

What characteristic helps make goals long lasting and attainable?

A

Goals should be clear and important to you personally

62
Q

Which condition is closely linked to heart disease?

A

low cardiorespiratory fitness

63
Q

The relative risk of death from heart disease decreases by as much as 16% when the least and most active men and women are compared

A

False

64
Q

When do overuse or overtraining injuries occur?

A

when a person increases the intensity of exercise before increasing the time (duration) of exercise

65
Q

To which type of physical activity does the term exercise refer?

A

planned, structured, and repetitive activity

66
Q

Regular endurance exercise lessens anxiety, depression, and stress.

A

True

67
Q

Fit individuals use a greater proportion of fat as a fuel.

A

True

68
Q

What should a beginner do during the initial phase of an exercise program?

A

Exercise at the low end of the target heart rate range

69
Q

How is maximal oxygen consumption (VO2max) defined?

A

the highest rate of oxygen consumption that an individual is capable of during maximum physical effort

70
Q

The total time (duration) of cardiorespiratory endurance exercise should be 20 to 60 minutes.

A

True

71
Q

What term describes excessive loss of body fluid?

A

dehydration

72
Q

Improved fitness allows you to exercise at higher intensities before the abrupt build-up of metabolic acids referred to as the lactate threshold

A

True

73
Q

How long does the nonoxidative energy system typically provide energy?

A

10-120 seconds

74
Q

Blood flow to the skin decreases during exercise

A

False

75
Q

What percentage of the maximum heart rate is an appropriate target heart rate zone for an average individual?

A

between 65% and 90%

76
Q

Frequency is the most important factor in achieving training effects.

A

False

77
Q

What is a long-term effect of regular cardiorespiratory exercise?

A

increased heart size

78
Q

Heatstroke requires emergency medical treatment.

A

True

79
Q

Which activity primarily uses the immediate energy system?

A

weight lifting

80
Q

Stretching should be part of the pre-exercise warm-up.

A

True

81
Q

What effect does regular moderate endurance exercise have on a person?

A

It reduces the risk of dementia.

82
Q

Which circulation does the right side of the heart provide?

A

pulmonary

83
Q

The vena cava is the largest artery in the body.

A

False

84
Q

What of the following does endurance exercise reduce?

A

high blood pressure

85
Q

Which is the largest artery in the body?

A

aorta

86
Q

To where does pulmonary circulation carry blood?

A

The lungs

87
Q

Which type of injury should be treated with R-I-C-E (rest, ice, compression, elevation)?

A

Sore knee

88
Q

How can people avoid significant heat stress when working out?

A

Wear clothes that allow heat to dissipate.

89
Q

What is the name for the two upper chambers of the heart that collect blood before passing it to the lower chambers?

A

atria

90
Q

Which is one of the functions of the cardiorespiratory system?

A

transport nutrients

91
Q

During exercise in the heat, which problem is associated with muscle fatigue?

A

heat cramps

92
Q

What is the definition of Adenosine triphosphate (ATP)?

A

the basic form of energy used by cells

93
Q

What should a beginner do during the initial phase of an exercise program?

A

Exercise at the low end of the target heart rate range.

94
Q

Which organ is part of the cardiorespiratory system?

A

The lungs

95
Q

The freezing of body tissues is called hypothermia.

A

False

96
Q

Which is the most important exercise factor for achieving training effects?

A

intensity

97
Q

When a cell needs energy, it breaks down the chemical glycogen.

A

False

98
Q

Increased muscular strength and endurance reduces one’s risk of injury.

A

True

99
Q

What is the recommended amount of resistance and number of repetitions for building muscular strength rapidly?

A

80% RM; 1 to 5 repetitions

100
Q

At what age do people typically begin to lose muscle mass?

A

30

101
Q

Recent research on men indicates greater muscular strength is associated with lower rates of death from all causes including cancer and cardiovascular disease.

A

True

102
Q

When does the metabolic rate increase?

A

when muscle mass increases

103
Q

Which is a muscle group developed through spine extensions?

A

erector spinae 1 pound

104
Q

How does strength training help prevent and manage chronic disease?

A

improving glucose metabolism

105
Q

Power activities such as sprinting use predominantly fast twitch muscle fibers.

A

True

106
Q

Plyometrics involves moving a weight as rapidly as possible.

A

False

107
Q

What is the best description of isokinetic exercise?

A

applying force at a constant speed

108
Q

Strength training can improve glucose metabolism.

A

True

109
Q

Which describes a type of body weight exercise that emphasizes control of movement?

A

Pilates

110
Q

Which type of isotonic exercise would athletes use to simulate movement during sprinting or throwing?

A

speed loading

111
Q

Which muscle group do crunches develop?

A

Rectus abdominis

112
Q

How is muscular strength assessed?

A

by measuring the most force a muscle can produce in one effort

113
Q

What makes up a motor unit?

A

one motor nerve connected to muscle fibers

114
Q

Muscular strength will increase more rapidly if you rest a day between workouts than if you train every day.

A

True

115
Q

Which condition is associated with tobacco use?

A

the top causes of death in the United States

Hpl (2 decks)

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