Chapters 1-8

Question 1

What is the leading cause of death?

Answer 1

Cardiovascular diseases

Question 2

What is bodily movement produced by skeletal muscle called?

Answer 2

Physical activity

Question 3

What does physical activity reduce the risk of?

Answer 3

It reduces the risk of dying

Question 4

How many steps a day do you need to be ranked as an active category adult?

Answer 4

10,000 - 12,500 steps a day

Question 5

What is the greatest benefit of being physically fit?

Answer 5

It improves overall health

Question 6

Most of the behaviors people adopt in life are from where or what?

Answer 6

Our Environment

Question 7

What is instant gratification?

Answer 7

To give yourself satisfaction but not think about the long term effects (Unhealthy habits)

Question 8

Habits are most likely to be spread or repeated when what?

Answer 8

When we reward ourselves

Question 9

What is a smart goal?

Answer 9

Specific, Measurable, Achievable, Relevant, and Time

Question 10

Faulty nutrition plays a crucial role in the development and progression of what diseases?

Answer 10

Cardiovascular diseases, cancers, obesity, diabetes, osteoporosis

Question 11

What is the difference between saturated fat and unsaturated fat?

Answer 11

Saturated fats raise both HDL and LDL Cholesterol. Unsaturated fat help lower blood cholesterol.

Question 12

What is RDA

Answer 12

Recommended daily allowances

Question 13

What is DRI?

Answer 13

Dietary Reference Intake

Question 14

What is DV?

Answer 14

Daily values

Question 15

What is EAR?

Answer 15

Estimated average requirements

Question 16

What is AI

Answer 16

Adequate Intakes

Question 17

What is UL?

Answer 17

Tolerable Upper Intake Levels

Question 18

What are probiotics and how do they work?

Answer 18

Probiotics can be found in yogurt, They are friendly microbes that that help rebalance natural intestinal bacteria

Question 19

What are antioxidants and where are they found.

Answer 19

Antioxidants absorb free radicals before they cause damage, They are found in foods like vitamins and so.

Question 20

What are the benefits of multivitamins?

Answer 20

Multivitamins help your immune system, boos energy levels, promote healthy hair, skin, and nails.

Question 21

What does body composition compose of?

Answer 21

Bone, Fat, and Muscle

Question 22

What assessment do we use for body analysis?

Answer 22

DXA, Hydrostatic, Air Displacement, Anthropometric, Skinfold Thickness, Bioelectrical, and BMI

Question 23

What are the Essential and Storage fat % for Men and Women?

Answer 23

3% essential fat for men and 12 % for women. There is no difference in storage fat between men and women.

Question 24

What are the 2 different types of fat?

Answer 24

Subcutaneous and Visceral fat

Question 25

Know BMI Chart classifications

Answer 25

<18.5 Underweight. 18.5-24.99 Acceptable. 25.0-29.99 Overweight. 30.0- 40.0 obesity.

Question 26

What are the benefits of an exercise program?

Answer 26

Increasing Muscle Mass

Question 27

What is wrong with typical U.S Diets?

Answer 27

Too high in calories, sugars, and saturated and trans fats.

Question 28

Recommended fiber intake for adults under the age of 50?

Answer 28

Women is 25 grams per day and men is 38 grams per day

Question 29

How much trans fat do we need

Answer 29

0

Question 30

What are the 3 types of fatty acids?

Answer 30

Saturated, Unsaturated, and Trans

Question 31

What are proteins made up of?

Answer 31

20 Types of Amino Acids

Question 32

What is DXA?

Answer 32

DXA uses x-ray energy to measure total body fat mass, fat distribution, and bone density

Question 33

Where do they check men and woman for skinfold thickness measurements?

Answer 33

Men get checked in chest, abdominal, and thigh. Women get checked tricep, Suprailium, and thigh

Question 34

During the past 3 decades the rate of obesity in the u.s has done what?

Answer 34

It has Increased

Question 35

Obesity is defined as BMI number equal to or above what number?

Answer 35

30

Question 36

Obesity increases the risk for what other diseases

Answer 36

Heart disease, type 2 diabetes, and other chronic illnesses

Question 37

Eating disorders are characterized as what

Answer 37

intense fear of becoming fat- thought ti stem from environmental pressures

Question 38

The key to maintain weight loss successfully is what?

Answer 38

Nutrition

Question 39

The recommended amount of daily physical activity for people who struggle with weight management is what?

Answer 39

60 to 90 minutes daily

Question 40

What are all the benefits of aerobic training?

Answer 40

-Higher maximal oxygen intake -Increase in oxygen-carrying capacity of blood -Decrease in resting heart rate -Increase in cardiac output and stroke volume

Question 41

Cardio respiratory endurance is determined by what

Answer 41

Oxygen uptake

Question 42

What are all the assessment techniques for aerobic assessment

Answer 42

-1.5 mile run test -1.0 mile walk test -step test -astrand-rhyming test -12-minute swim test

Question 43

The recommendation of duration for each cardiorespiratory session is

Answer 43

20-60 minutes per session

Question 44

The hand grip test is an example of what type of test

Answer 44

Muscular Strength

Question 45

The ability of a muscle to exert some max force repeatedly is a form of what?

Answer 45

Muscular Strength

Question 46

What is the difference of eccentric and concentric contraction

Answer 46

Eccentric: Positive resistance Concentric:Negative resistance

Question 47

What is the difference between a set and a rep?

Answer 47

Sets: 2-4 per workout Rep: repetition of 1 workout

Question 48

For health fitness the recommended amount of reps for an adult per set is what? (between 2 numbers)

Answer 48

8 to 12 reps

Question 49

Muscular flexibility is defined as what

Answer 49

The achievable range of motion at a joint or group of joints without causing injury

Question 50

What are the benefits in good flexibility?

Answer 50

- Maintains healthy muscles and joints -Improves mental health -Relives Muscle cramps -Improves posture and prevents low back pain -Removes Chronic Pain -Enhances quality of life -Promotes healthy muscles and joints -Leads to greater freedom of movement -Makes activities of daily living easier

Question 51

What are the factors that affect flexibility ?

Answer 51

-Joint Structure -Adipose Tissue -Muscular elasticity and genetics -Body temperature -Age -Gender -Level of physical activity

Question 52

The most significant contributors to the deterioration of flexibility are

Answer 52

Sedentary Living

Question 53

When performing stretching exercises the intensity should be what?

Answer 53

To the point of feeling tightness in the stretched are or mild discomfort

Question 54

What are all the contributing factors to lower back pain

Answer 54

-Physical Inactivity -Poor Posture and body mechanisms -Excessive body weight -Physiological stress

Question 55

On the slides when is the best time to stretch ?

Answer 55

After exercise