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kin 205 > EXAM 2 > Flashcards

EXAM 2 Flashcards

1
Q

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

A

the indifference and helplessness barrier (pg.51)

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2
Q

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%.

A

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

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3
Q

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.

A

BMI (pg.133)

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4
Q

Atherosclerosis is caused by:

A

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

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5
Q

Skinfold technique measurement for men usually uses the _____ site

A

chest, abdomen, and thigh

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6
Q

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

A

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)

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7
Q

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

A

25 (pg.132)

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8
Q

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

A

3%

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9
Q

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

A

Countering

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10
Q

Heart rate reserve (HRR) is calculated by:

A

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

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11
Q

At least 30% above recommended body weight.

A

obese

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12
Q

Overload can be accomplished by increasing the _____.

A

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

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13
Q

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

A

multiplied by

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14
Q

To calculate lean body weight:

A

Bodyweight - Fat weight

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15
Q

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

A

Nitric oxide

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16
Q

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

A

1-6

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17
Q

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

A

30

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18
Q

Very low calorie diets usually:

A

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

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19
Q

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

A

60%-80%

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20
Q

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

A

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

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21
Q

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

A

35

22
Q

Physical inactivity is more prevalent in______?

A

women, less educated, impoverished, elderly.

23
Q

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

A

Cannot be done need the %Fat

24
Q

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

A

.25(375) = Fat Weight: 93.75

25
Q

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

A

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

26
Q

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

A

Vigorous (.095) 120 30min = 342 calories

27
Q

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

A

70%

28
Q

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

A

25 and higher.

29
Q

Discovering behavior triggers using logs and journals.

A

Behavior analysis

30
Q

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

A

termination/adoption stage

31
Q

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

A

social liberation

32
Q

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.

A

the procrastination barrier

33
Q

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

A

product of the environment (Chapter 2)

34
Q

Type II Diabetes is:

A

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.

35
Q

Accepting responsibility to change.

A

Contemplation stage

36
Q

Overweight has been defined as a BMI of

A

25 and higher.

37
Q

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

A

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

38
Q

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

A

3-6 sets per exercise are recommended.

39
Q

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

A

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,

40
Q

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

A

50%

41
Q

One pound of fat represents _____ Calories.

A

3,500 Calories

42
Q

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

A

Atherosclerosis —> can lead to severe diseases

43
Q

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

A

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

44
Q

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

A

12%

45
Q

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

A

450

46
Q

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

A

Drop

47
Q

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

A

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

48
Q

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

A

Half

49
Q

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

A

Mostly All

50
Q

The body fat/weight setpoint is not lowered by:

A

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

kin 205 (11 decks)

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