Kinese 2

Created by Kendall716 

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When does our strength begin to decline naturally?

between 20-30 years

What is the difference between overload, specifity and reversibility when discussing training?

overload principle/ principal of specifity

What percentage of our body weight is muscle? water?

40% m 70-80% w

atrophy

to decrease

hypertrophy

to increase

muscular strength

sessions a week / 48 hours rest/ 8 weeks to see results

nutrient dense

high in nutrients, low in calories

what are the functions of muscle tissue?

regulate body temp / return blood to heart / help posture

How many muscles make up the human body?

600

What are optimal training conditions to achieve gains in strength training

2-3 days a week

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

false

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

true

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

50-60

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

true

Muscular power involves the elements of both strength and speed.

true

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

false

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

muscular endurance

The quality of muscle fiber in males and females is identical.

true

Which of the following is not a component of a sound strength training program?

duration

When starting a weight training program, it is best to start with a heavy aggressive amount of weight.

false

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

minerals

Anemia may result from a deficiency of

iron

This important dietary element is thought to help regulate cholesterol levels and stabilize blood glucose levels, and is found in citrus fruits, oats, and apples:

soluble fiber

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

Most oils from plants are low in saturated fats.

true

The recommended daily consumption of grains is about:

6 ounces

Incomplete protein comes from animal sources.

false

The DASH eating plan is recommended for the prevention of:

hypertension

The average American consumes between ________ mg of cholesterol daily

400-600

About every ______ seconds an American will suffer a coronary event

26

You are less likely to suffer from cardiovascular disease if you are:

female

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

true

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

pain spreading into the hips and legs

The most important determinant of cardiovascular disease is personal lifestyle.

true

The cholesterol component that has been linked with a decreased risk of coronary heart disease is:

high levels of high density lipoproteins

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

true

Cardiovascular disease is the leading killer of both men and women.

true

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

false

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

true

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

10

Research points to some genetic link to body fatness.

true

It takes approximately how many calories to make 1 pound of fat.

3500

Females comprise about 90 percent of people with eating disorders.

true

The theory that each individual has an internal control that adjusts and regulates metabolism and weight.

self point theory

The recommended safe and effective rate of weight loss is:

1-2 pounds per week

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

true

Diet alone for weight control leads to lean tissue loss as well as fat loss

true

People with eating disorders seldom suffer from both anorexia and bulimia.

false

About two months of strength training is required for significant strength improvement to be attained.

true

Muscular strength is defined as the ability of a muscle to exert:

a single maximal effort against a resistance

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

true

The primary factor in loss of independent living status in the elderly is:

loss of muscular strength

The primary factor in loss of independent living status in the elderly is:

duration

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

true

The quality of muscle fiber in males and females is identical.

true

When starting a weight training program, it is best to start with a heavy aggressive amount of weight.

false

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

50-60

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

false

Obesity for men is above ____ percent body fat.

25

Diet alone for weight control leads to lean tissue loss as well as fat loss

true

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

true

It takes approximately how many calories to make 1 pound of fat.

3500

Females comprise about 90 percent of people with eating disorders.

true

Low-calorie diets containing less than 800 calories can contain the necessary amount of nutrients to maintain a healthy lifestyle.

false

The recommended safe and effective rate of weight loss is:

1-2 lbs per week

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

false

Eating disorders tend to run in families.

true

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

true

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

false

The three fuel (energy providing) nutrients are fats, proteins, and carbohydrates.

true

Omega 3 fatty acids are found in fish including sardines, salmon, and tuna and are thought to help prevent heart disease.

true

Anemia may result from a deficiency of:

iron

Incomplete protein comes from animal sources.

false

A typical candy bar provides about _______ calories.

250-300

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

false

Cholesterol consumption should be kept below _________ milligrams per day.

300

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

true

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

true

Which of the following nutrients is not a source of calories?

vitamins

Should a person hold his/her breath while lifting weights?

no

Do men and women have the same quality of muscle fibers?

yes

How are the three muscle fiber types distributed in the average person?

nearequal proportions

Know basic info about the food guide pyramid, structure

grains reccommended most

How many calories are in 1 lb of fat?

3500

What substances are needed but do not provide energy?

vitamins, minerals, water

What are vitamins, minerals, and water used for?

muscle contraction, bloodclotting, protein synthesis

Which nutrients are most common in plants?

Vitamins A and C

Simple carbohydrates

sugars--> empty calories

complex carbohydrates

major source of fiber

What is a warning sign of angina?

pain in the chest

What is the difference between HDL and LDL cholesterol?

HDL = good/ LDL = bad

What is the upper limit for blood pressure when looking at "normal" blood pressure?

140/90

How can a person reduce the risk of cardiovascular disease?

stop smoking, exercise

What is the "magic number" when looking at cholesterol values?

less than 200

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