EXAM 2

Question 1

The belief that our destiny is in our genes is the ____ barrier to change.

Answer 1

the indifference and helplessness barrier (pg.51)

Question 2

Determine the recommended weight of 30 year old female with a percent body fat of 28%, a body weight of 150 pounds, and the desire to have a percent body fat of 21%.

Answer 2

RBW: 150*.28 = 42, LBM: 150-42 = 108, Desired: 108/ (1-.21) ~ 137 lb.

Question 3

A weakness of height-weight tables is the inability to discriminate between lean and fat weight. Height and weight is also the primary data for _____ analysis.

Answer 3

BMI (pg.133)

Question 4

Atherosclerosis is caused by:

Answer 4

fatty cholesterol deposits in walls of the arteries leading to formation of plaque. (E.g. tobacco, high blood pressure)

Question 5

Skinfold technique measurement for men usually uses the _____ site

Answer 5

chest, abdomen, and thigh

Question 6

Body weight/fat set point theory does not state that:

Answer 6

the human body has a setpoint for controlling both appetite and the amount of fat stored. It is hypothesized to work like a thermostat for body fat, maintaining fairly constant body fat. (Pg.162)

Question 7

Scientific evidence indicates there is significant increase in risk for disease when BMI exceeds:

Answer 7

25 (pg.132)

Question 8

The typical amount of essential fat in men is _____ percent of the body.

Answer 8

3%

Question 9

Avoiding unnecessary snacking by doing yardwork, going for a walk, or flossing after dinner illustrates the change process of:

Answer 9

Countering

Question 10

Heart rate reserve (HRR) is calculated by:

Answer 10

the difference between resting heart rate (HRrest) and maximum heart rate (HRmax). HRR=HRmax-HRrest

Question 11

At least 30% above recommended body weight.

Answer 11

obese

Question 12

Overload can be accomplished by increasing the _____.

Answer 12

weight repetitions, speed of contractions, and lowering resting intervals.

Question 13

To calculate fat weight, body weight is _____ percent body fatness.

Answer 13

multiplied by

Question 14

To calculate lean body weight:

Answer 14

Bodyweight - Fat weight

Question 15

Name the substance released from the inner lining of the blood vessel which keeps blood vessels clean and healthy.

Answer 15

Nitric oxide

Question 16

Highly trained athletes seeking maximum strength development often workout using _____ RM.

Answer 16

1-6

Question 17

A study showed that after weight loss due to exercise, most people need to continue exercising _____ minutes each day to maintain the weight loss.

Answer 17

30

Question 18

Very low calorie diets usually:

Answer 18

Know to reduce Basal Metabolic Rate (BMR)….Decreases metabolism

Question 19

Increases in VO2max are best realized for fit individuals at an intensity of:

Answer 19

60%-80%

Question 20

The suggested lower limits of daily caloric consumption are _____ for men and _____ for women (respectively).

Answer 20

1,500 for men and 1,200 for women (respectively).

Question 21

An added pound of muscle raises BMR approximately _____ calories each day.

Answer 21

35

Question 22

Physical inactivity is more prevalent in______?

Answer 22

women, less educated, impoverished, elderly.

Question 23

Determine the lean body mass of a 20 year old person with a body weight of 200.

Answer 23

Cannot be done need the %Fat

Question 24

Determine the fat weight of a 20 year old person with a percent body fat of 25% and a body weight of 375 pounds.

Answer 24

.25(375) = Fat Weight: 93.75

Question 25

In the United States, _____ percent of the men and _____ percent of the women are obese.

Answer 25

32.6 percent of the men and 36.2 percent of the women are obese.

Question 26

Calculate the expected calories required to perform 30 minutes of vigorous Aerobic exercise by a well-conditioned 120 pound female.

Answer 26

Vigorous (.095) 120 30min = 342 calories

Question 27

_____ percent of new and returning exercisers area at risk for early dropout.

Answer 27

70%

Question 28

Obesity has been defined as a BMI of _____ and higher.

Answer 28

25 and higher.

Question 29

Discovering behavior triggers using logs and journals.

Answer 29

Behavior analysis

Question 30

Once a behavior has been maintained for more than five years, a person is said to be in the _____ stage

Answer 30

termination/adoption stage

Question 31

Non-smoking areas, health-oriented cafeterias, and advocacy groups are examples of:

Answer 31

social liberation

Question 32

When people think that tomorrow, next week, or after the holiday is the best time to start change, they are practicing the ____ barrier to change.

Answer 32

the procrastination barrier

Question 33

The science of behavior therapy has established that most behaviors we adopt in life are:

Answer 33

product of the environment (Chapter 2)

Question 34

Type II Diabetes is:

Answer 34

a lifelong (chronic) disease in which there are high levels of sugar (glucose) in the blood. Type 2 diabetes is the most common form of diabetes occurring in 90% of people.

Question 35

Accepting responsibility to change.

Answer 35

Contemplation stage

Question 36

Overweight has been defined as a BMI of

Answer 36

25 and higher.

Question 37

In the United States, _____ percent of the men and _____ percent of the women are overweight.

Answer 37

70.8 (74) percent of the men and 61.8 (64) percent of the women are overweight.

Question 38

When performing with 8 to 12 RM to increase muscle tone and endurance, _____ sets per exercise are recommended.

Answer 38

3-6 sets per exercise are recommended.

Question 39

Most people have a(n) _____ locus of control.

Answer 39

external; However in book (pg. 52) states that few people have either a completely external or completely internal locus of control. They instead have a tendency of falling somewhere along a continuum,

Question 40

A study showed that people trying to lose weight underestimate their caloric intake and overestimate their caloric output. What was the magnitude of error?

Answer 40

50%

Question 41

One pound of fat represents _____ Calories.

Answer 41

3,500 Calories

Question 42

Deposits in the arterial walls that lead to formation of plaque. .

Answer 42

Atherosclerosis ---> can lead to severe diseases

Question 43

Determine BMI for an individual that weighs 150 pounds and is 70 inches in height.

Answer 43

21.58 = Body Weight (lbs.)x 705 / Height (in inches)2 150 lbs. x 705= 105,750 105,750 / 70= 1,510.7142 1510.7142 / 70≈21.581631

Question 44

The typical amount of essential fat in women is _____ percent of the body.

Answer 44

12%

Question 45

Calculate the expected calories required to perform 60 minutes of vigorous Aerobic exercise by a well-conditioned 150 pound female.

Answer 45

450

Question 46

Yo-Yo dieting causes basal metabolic rate to _______ when caloric intake begins to fall.

Answer 46

Drop

Question 47

Calculate the expected calories required to perform 45 minutes of strength training by a 200 pound male.

Answer 47

450 (.05 x time x weight) (MUST CHECK EQUATION)

Question 48

Skinfold thickness is based on the principle that approximately ________ of the body's fatty tissue is directly beneath the skin.

Answer 48

Half

Question 49

What percent of Americans accept that exercise is beneficial to health and sees a need to incorporate it into their lives?

Answer 49

Mostly All

Question 50

The body fat/weight setpoint is not lowered by:

Answer 50

Constant dieting Excessive fat intake High sugar intake Metabolic and body composition changes associated with aging