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96 terms

Kinese 2

STUDY
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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