Fitness for Living Chap. 5-8

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quiz questions

Weight training is not as effective as aerobic training in regard to weight loss

myth

More strength can be gained using free weights than machine weights

myth

Lifting weights will cause me to become muscle bond and decrease my flexibility

myth

Women who lift weights with develop men like muscles

myth

Weight training will help prevent osteoporosis

fact

Multiple sets of an exercise are a necessity in order to gain strength

myth

Most people have far more slow twitch muscle fiber than fast twitch

false

The abdominal crunch is the safest test to assess muscular endurance of the trunk

true

Muscular atrophy is the increase in the size of muscle fibers as a result of strength training

false

Although great for general fitness, walking is not sufficient for sustaining muscle mass

true

Abdominal crunches, modified dips, and push-ups can all be used to measure

muscular endurance

Muscle tissue

{all of the above] 1. helps maintain healthy posture; 2. generates heat needed to stabilize body temperature; 3. return blood to the heart during activity

A good level to start a weight training program would be to lift ________ percent of a one-repetition maximum

50-60

When using free weights a spotter is not necessary

false

Holding the breath is recommended when attempting to perform a maximum lift

false

Reduced strength as a person ages lessons the quality of his/her mobility and can lead to musculoskeletal injury

true

Strength training is any activity aimed at increasing the muscle's ability to generate force against a resistance

true

Muscular power involves the elements of both strength and speed

true

In order to increase muscular strength and endurance, training sessions should occur:

two or three times a week

Sprinters have more fast-twitch fibers than marathoners

true

Muscles tissue responds to exercise training in the same way at any adult age

true

The overload principle refers to a systematic and progressive increase in the resistance given to the muscle

true

The quality of muscle fiber in males and females is identical

true

Frozen and canned vegetables are nutritionally valuable components in a healthy diet

fact

Nuts make a healthy contribution to a balanced diet

truth

Honey is more nutritional sweetener than white sugar

myth

Low-carb is the way to go for quick and healthy weight loss

myth

carbohydrates are the fattening nutrient

myth

Muscle will turn to fat if unused

myth

There is no such thing as a high calorie burning foods that can help accelerate weight loss

fact

Skipping meals is a good way to lose weight

myth

Fad diets work for permanent weight loss

myth

It is too difficult to eat healthy in college. I will start to eat better when I graduate.

myth

The recommended daily consumption of grains is about:

6 ounces

Which is the body's preferred form of energy

carbohydrates

Nutrient dense foods provide significant nutritional benefit for a relatively low number of calories

true

Over half of the amino acids in protein are manufactured by the body

true

Current research suggest that vitamin C is effective in preventing the common cold

false

The average person consumes and excretes about _____ liters of water each day

two and one-half

The recommended daily consumption of meat and beans is about:

5-6 ounces

Which nutrient regulates muscle contractions, blood clotting, and protein synthesis?

minerals

Incomplete protein comes from animal sources

false

Which has the most calories per gram

fat

This important dietary element helps prevent constipation, hemorroids, and diverticulosis and is found in fruits, grains, and vegetables:

insoluble fiber

Most nutrition scientists agree that supplementation is not necessary because the body's nutritional needs are easily met through a balanced diet

true

Plant source foods never contain cholesterol

true

Helpful dietary compounds including lycopene, carotenoids, and ellagic acid are known as:

phytochemicals

Vitamins, minerals, and water add calories to the diet

false

Cholesterol consumption should be kept below _______ milligrams per day

300

The necessary percentage of nutrients in an athlete's diet differs from a non-athlete

false

This vitamin is important for pregnant women because it helps prevent neural tube defects like spina bifida:

folic acid

Current research suggests that vitamin C is effective in preventing the common cold

false

Large-scale studies suggest that 75 percent of obesity is due to lifestyle, cultural, and environmental factors

true

Obesity puts one at risk of certain types of cancer

true

Obesity is defined as being more than _____ percent body fat above the ideal

10

Eating disorders tend to run in families

true

Females comprise about 90 percent of people with eating disorders

true

Research points to some genetic link to body fatness

true

If weight loss is attempted by diet alone, the person is more likely to regain any lost weight

true

For safe and effective weight loss, exercise is a requirement for most people

true

Obesity for men is above ____ percent body fat

25

The number of fat cells in the body increases primarily during middle age

false

The energy expenditure of weight-bearing exercise is dependent on the body weight of the individual

true

The recommended safe and effective rate of weight loss is

1-2 pounds per week

Females comprise about 90 percent of people with eating disorders

true

The obese have a rate of diabetes which is _____ times the rate of non-obese

3

Research points to some genetic link to body fatness

true

Obesity for women is above ______ percent body fat

33

The increase in resting metabolism rate as a result of exercise is dependent on the type, intensity, and duration of the exercise program

true

Eating disorders tend to run in families

true

Weight loss in persons experiencing anorexia nervosa helps to lessen the fear of weight gain

false

For safe and effective weight loss, exercise is a requirement for most people

true

About every _____ seconds an American will suffer a coronary event

26

The higher the level of LDL-cholesterol an individual has, the lower his/her risk is for developing cardiovascular disease

false

Low-density lipoproteins (LDL-C) hace a low density of fat and a high density of protein

false

After age 65, women who have heart attacks are twice as likely to die as men

true

Statistics demonstrate that about ______ million Americans have high blood pressure

50

The desirable level for total cholesterol is

less than 180 mg/dL

Exercise which is below 60 percent of maximum heart rate does not seem to have a significant impact on HDL-C

true

Obesity is considered to be 20 percent above the ideal fat percentage

false

High estrogen levels contribute to greater production of "good" cholesterol in women

true

Which of the following is not a warning sign of a heart attack

pain spreading into hips and legs

Hypertension would be a systolic blood pressure above 140 and a diastolic blood pressure above

90

Cardiovascular disease is the leading killer of both men and women

true

The medical term for a heart attack is myocardial infarction

true

The greater the amount of body fat loss, the greater the decrease in triglycerides

true

Roughly 25 percent of the American population is at risk for CVD because of physical inactivity

false

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