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the science of nutrition studies the relationship of

foods to optimal health and performance

faulty nutrition often plays a crucial role in the development and progression of which disease

cardiovascular disease, cancer, osteoporosis, diabetes

according to MyPyramid, daily vegetable consumption is measured in

cups

the recommended amount of fiber intake for adults 50 years and younger is

25 grams per day for women and 38 grams for men

unhealthy fats include

saturated fats

the daily recommended carbohydrage intake is

45-65 percent of total calories

the amount of a nutrient that is estimated to meet the nutrient requirement of half the healthy people in specific age and gender groups is known as the

estimated average requirement

the percen tfat intake for an individual who on a given day consumes 2385 calories with 106 grams of fat is

40 percent of total calories

carbohydrate loading is beneficial for

endurance athletes

osteoporosis is

a crippling disease, more prevalent in women, more prevalent in people who were calcium-deficient at a young age, linked to heavy drinking and smoking

body composition incorporates

a fat component, a non-fat component, percent body fat, lean body mass

recommended body weight can be determined through

body composition analysis

essential fat in women is

12 percent

which of the following is not a technique to assess body fat

body mass index

which of the following sites is used to assess percent body fat according to skinfold thickness in men

chest

which variable is no used to assess percent body fat in women according to girth measurements

height

waist circumference can be used to

assess risk for disease

an acceptable BMI is between

18.5 and 24.99

the health fitness percent body fat for women of various ages is in the range of

27 to 31 percent

when a previously inactive individual starts an exercise program, the person may

lose weight, gain weight, improve body composition, lose more fat pounds than total weight pounds

during the last decade, the rate of obesity in the US has

increased at an alarming rate

obesity is defined as a body mass index equal to or above

30

obesity increases the risk for

hypertension, congestive heart failure, atherosclerosis, type 2 diabeties,

tolerable weight is a body weight

that is not ideal but one you can live with

when the body uses protein instead of a combination of fats and carbohydrates as a source of energy

a large amount of weight loss is in the form of water

eating disorders

are characterized by an intense fear of becoming fat, are physical and emotional conditions, almost always require professional help for successful treatment of the disease, are common in societies that encourage thinness

the mechanism that seems to regulate how much a person weighs is known as

setpoint

the key to maintaining weight loss successfully is

a lifetime physical activity program

the daily amount of physical activity recommended for weight loss purposes is

60-90 minutes

a daily energy expenditure of 300 calories through physical activity is the equivalent of approximately ___pounds of fat per year

31

cardiorespiratory endurance is determined by

the amount of oxygen the body is able to utilize per minute of physical activity

which of the following is not a benefit of aerobic training

an increase in heart rate at a given workload

the oxygen uptake for a person with an exercise heart rate of 130, a stroke volume of 100, and a avO2 of 10 is

1.3 l/min

the oxygen uptake in ml/kg/min for a person with a VO2 of 2.0 l/min who weighs 60 kilograms is

33.3

the step test estimates VO2max according to

the recovery heart rate following the test

an excellent cardiorespiratory fitness rating, in ml/kg/min, for young male adults is about

50

how many minutes would a person training at 2 l/min have to exercise to burn the equivalent of one pound of fat

350

the high-intensity cardiorespiratory training zone for a 22-year-old individual with a resting heart rate of 68 bpm is

146-179

which of the following activities does not contribute to the development of cardiorespiratory endurance

400-yard dash

the recommended duration for each cardiorespiratory training session is

45-70 minutes

the ability of a muscle to exert submaximal force repeatedly over time is known as

muscular endurance

in older adults, each additional pound of muscle tissue increases resting metabolism by

35 calories

the hand grip strength test is an example of

an isometric test

a 70 percentile rank places an individual in the ___ fitness category

good

during eccentric muscle contraction

the muscle lengthens as it contracts

the training concept of stating that the demands placed on a system must be increased systematically and progressively over time to cause physiological adaptation is referred to as

the overload principle

a set in strength training refers to

a given number of repetitions

for health fitness, ACSM's recommendation is that a person should perform between

3 and 20 reps max

plyometric training frequently is used to help with performance in

gymnastics, basketball, volleyball, sprinting

the posterior deltoid, rhomboids, and trapezius muscles can be developed with the following exercise

rowing torso

muscular flexibility is defined as

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

good flexibility

promotes healthy muscles and joints, decreases the risk of injury, improves posture, decreases the risk of chronic back pain

plastic elongation means

permanent lengthening of soft tissue

the most significant contributors to loss of flexibility are

sedentary living and lack of physical activity

which of the following is not a mode of stretching

elastic elongation

PNF can help increase

muscular strength, muscular flexibility, muscular endurance, range of motion

in any stretching exercises, the degree of stretch should be

to tightness at the end of the range of motion

when you stretch, hold the final stretch for

15-30 seconds

low-back pain is associated primarily with

improper body mechanics

the following exercise helps stretch the lower back and hamstring muscles

quad stretch

which of the following is not a skill-related fitness component

strength

the ability to quickly and efficiently change body position and direction is known as

agility

the two components of power are

speed and force

diabetics should

not exercise alone, wear a bracelet that identifies their condition, exercise at a low-to-moderate intensity, check blood glucose levels before and after exercise

during pregancy a woman should

accumulate 30 minutes of moderate-intensity activity on most days of the week, exercise between "fairly light" and "somewhat hard," avoid exercising at an altitude above 6000 feet

during exercise in the heat, drinking about a cup of cool water every___ minutes seems to be ideal to prevent dehydration

15-20

one of the most common causes of activity-related injuries is

high impact

improvements in maximal oxygen uptake in older adults (as compared with younger adults) as a result of cardiorespiratory endurance training are

similar

to participate in sports, it is recommended that you have

base fitness and sport-specific training

periodizatoin is a training approach that

uses a systematic variation in intensity and volume, helps enhance fitness and performance, is commonly used by athletes, helps prevent staleness and overtraining

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