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96 Cards in this Set
- Front
- Back
The belief that our destiny is in our genes is the ____ barrier to change. |
Indifference and helplessness
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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%. |
150(BW) x .28(fat %) = 42(FW)
150(BW) - 42(FW) = 108(LBM) 108(LBM)/(1.0 - .21(desired)) = 136.7lbs(RW)
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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. |
BMI
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Atherosclerosis is caused by:(damaging the inner lining of the blood vessel) |
- High Body Weight
- High BP - Diabetes - High Cholesterol
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Skin fold technique measurement for men usually uses the _____ site. |
Tricep, Chest, Stomach
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Body weight/fat set point theory does not state that: |
- Doesn't say it is easy
- it is difficult
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Scientific evidence indicates there is significant increase in risk for disease when BMI exceeds: |
25%
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The typical amount of essential fat in men is _____ percent of the body. |
3%
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Avoiding unnecessary snacking by doing yardwork, going for a walk, or flossing after dinner illustrates the change process of: |
countering
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Heart rate reserve (HRR) is calculated by: |
MHR - RHR = HRR
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At least 30% above recommended body weight. |
Obese
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Overload can be accomplished by increasing the _____. |
weight, repetitions, speed of contractions
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To calculate fat weight, body weight is _____ percent body fatness. |
multiplied by FW=BW * %BF
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To calculate lean body weight: |
BW - FW= LBW
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Name the substance released from the inner lining of the blood vessel which keeps blood vessels clean and healthy. |
Nitric Oxide
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Highly trained athletes seeking maximum strength development often workout using _____ RM. |
1-6
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A study showed that after weight loss due to exercise, most people need to continue exercising _____minutes each day to maintain the weight loss. |
60-90
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Very low calorie diets usually: |
reduce basal metabolic rate (BMR) and decreases metabolism
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Increases in VO2max are best realized for fit individuals at an intensity of: |
about 85% of HRR
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The suggested lower limits of daily caloric consumption are _____ for men and _____ for women (respectively). |
1500 (M) & 1200 (FM)
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An added pound of muscle raises BMR approximately _____ calories each day. |
35
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Physical inactivity is more prevalent in______? |
women, minority, older adults, less affluent, and less educated
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Determine the lean body mass of a 20 year old person with a body weight of 200. |
need % of BF- Can't Calucate- None of the above
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Determine the fat weight of a 20 year old person with a percent body fat of 25% and a body weight of 375 pounds. |
375*.25=93.75 fat weight
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In the United States, _____ percent of the men and _____ percent of the women are obese. |
31.1 (M) 33.2 (W)
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Calculate the expected calories required to perform 30 minutes of vigorous Aerobic exercise by a well-conditioned 120 pound female. |
Vigorous (.095) 120*30min = 342 calories
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_____ percent of new and returning exercisers area at risk for early dropout. |
70
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Obesity has been defined as a BMI of _____ and higher. |
30
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Discovering behavior triggers using logs and journals. |
behavior analysis
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Once a behavior has been maintained for more than five years, a person is said to be in the_____ stage |
termination/adoption
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Non-smoking areas, health-oriented cafeterias, and advocacy groups are examples of: |
social liberation
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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. |
procrastination
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The science of behavior therapy has established that most behaviors we adopt in life are: |
products of the environment
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Type II Diabetes is: |
Lifelong chronic disease in which there are high levels of sugar (glucose ) in the blood. Non insulin dependent occurring in 90% of people.
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Accepting responsibility to change. |
commitment
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Overweight has been defined as a BMI of _____ and higher. |
25
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In the United States, _____ percent of the men and _____ percent of the women are overweight. |
70.8 (M) & 61.8 (W)
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When performing with 8 to 12 RM to increase muscle tone and endurance, _____ sets per exercise are recommended. |
3-6
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Most people have a(n) _____ locus of control. |
continuum, external and internal
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A study showed that people trying to lose weight underestimate their caloric intake and overestimate their caloric output. What was the magnitude of error? |
50%
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One pound of fat represents _____Calories. |
3500
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Deposits in the arterial walls that lead to formation of plaque. |
atherosclerosis
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Determine BMI for an individual that weighs 150 pounds and is 70 inches in height. |
(150lbs.*705)/70² = 21.58 (BMI)
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The typical amount of essential fat in women is _____ percent of the body. |
12
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Calculate the expected calories required to perform 60 minutes of vigorous Aerobic exercise by a well-conditioned 150 pound female. |
.095(I)150(BW)60(T) = 855(C)
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Yo-Yo dieting causes basal metabolic rate to _______ when caloric intake begins to fall. |
decrease/drop
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Calculate the expected calories required to perform 45 minutes of strength training by a 200 pound male. |
.05 200 45 = 450 calories
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Skinfold thickness is based on the principle that approximately ________ of the body’s fatty tissue is directly beneath the skin. |
half/ (50%)
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What percent of Americans accept that exercise is beneficial to health and sees a need to incorporate it into their lives? |
nearly/mostly all
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The body fat/weight setpoint is not lowered by: |
aerobic exercise, strength training, smoking
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Lean body tissue _____ within activity. |
decreases
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To effectively lose weight, aerobic exercise should be performed at least _____ times each week. |
3-5
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Long-term strength training often increases _____. |
muscle mass, muscle endurance, resistance
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Calculate the expected calories required to perform 30 minutes of strength training by a 100 pound male. |
.05 * 30 * 100= 150 calories
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Muscular endurance is best improved by performing 1 set of 1 repetition |
false; 15-25 reps 2-5 sets
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When people think that they are a product of the environment, they employ the helplessness barrier of change. |
false; preconditioned cultural beliefs
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Muscular strength is best improved by performing 1 set of 1 repetition. |
false; 2-5 sets for both strength and endurance
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Self-reevaluation is defined as determining accomplishments and rewriting goals. |
true
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Aging lowers the metabolism |
true
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Adding a pound of muscle changes metabolism by about 75 Calories each day. |
false; 35 Calories per Day
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Name the safety mechanisms, part of the skeletal muscle and nervous system, that function to limit the amount of weight (tension) lifted |
golgi tendon organ |
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Energy necessary for cell function is produced by the cell: |
mitochondria
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Determine recommended body weight with the information given: current body weight = 150 pounds; current percent body fat = 30%; desired percent body fat = 20% |
Fat Weight = Body Weight x Percent Body Fat = 45 Lean Body Mass = BW - FW = 150 - 45 = 105 Recommended Body Weight = LBM / (1 - Desired Percent Body Fat) = 105 / 1-.2 = 131.25 (C)
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The cardiovascular training zone for a well-trained 50-year-old male with a resting heart rate of 70 bpm is |
well - trained cardio: 60 - 90%
MHR - 207- .7 x 50 = 172 MHR - RHR = HRR = 172 - 70 = 102 .6 x 102 + 70 = 131.2 .9 x 102 + 70 = 161.8
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A reasonable beginning cardiorespiratory endurance heart rate training zone for an unfit 20-year-old person with a 100 bpm HRR is _____ beats per minute. |
Beginning cardio: 30-40%
MHR = 207 - (.7 x 20) = 193 RHR = MHR - HRR = 193 - 100 = 93 .3 x 100 + 93 = 123 .4 x 100 + 93 = 133
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Slow-Twitch muscle fibers are ____________________. |
muscle fibers with greater aerobic potential and slower speed of contraction. aerobic work; fatigue resistant.
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Strength-training method in which muscle contraction produces little or no movement. |
isometric
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Heart rate reserve (HRR) is calculated by: |
subtracting resting heart rate from maximal heart rate
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What foods are high in saturated fats? |
meats, animal fat, lard, whole milk, cream, butter, cheese, ice cream, hydrogenated oils, coconut oil, palm oils
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A reasonable beginning cardiorespiratory endurance heart rate training zone for an unfit 20-year-old person with a 100 bpm Heart Rate Reserve (HRR) is _____ beats per minute. |
123
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A reasonable cardiorespiratory endurance heart rate training zone for a fit 30-year-old person with a 126 bpm Heart Rate Reserve (HRR) is _____ beats per minute. |
70
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Generally, to reap health benefits, one should exercise at least a total of _____ minutes each session. |
30
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Suggested intensity for beginning unfit individuals is at _____ percent HRR. |
30-40
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Increases in VO2max are best realized for fit individuals at an intensity of: |
about 85% of HRR
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HRmax is estimated by: |
207 - (age x 0.7)
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More than _____ percent of the adult United States population have some form of heart or blood vessel disease. |
35
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Each year, about _____ people in the United States have a heart attack. |
1 million
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About _____ percent of all deaths in the United States were attributable to cardiovascular disease. |
32
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Condition in which the arteries that supply the heart muscle are narrowed by fatty deposits. |
coronary heart disease ( CHD )
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The benefits of cardiovascular training include all but one of the following |
decrease blood pressure, decrease body weight, decrease cholesterol and glucose
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The risk of cardiovascular death is greater in _____. |
native Americans, rural African Americans, inner city poor or minority men
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The frequency for aerobic exercise should be |
2 hrs 30 mins / week; or 30 mins for 5 days / week
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The major risk factors, which can lead to cardiovascular disease and are controllable are: |
blood pressure, high cholesterol, body weight, glucose
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An average blood pressure is around: |
80-120mm
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Inner lining of the blood vessel wall is called: |
endothelium
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The cardiovascular training zone for a well-trained 50-year-old male with a resting heart rate of 70 bpm is between |
130-160
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Planned, structured, and repetitive bodily movement to improve or maintain one or more of the components of fitness is called: |
exercise
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A more efficient cardiovascular system is indicated by |
circulatory system
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For older people and those beginning an aerobic exercise program, exercising at 40 to 50% of heart rate reserve is |
low exercise intensity level
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Atherosclerosis is primarily caused by: |
cholesterol
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Bodily movement produced by skeletal muscles; requires expenditure of energy and produces progressive health benefits best describes. |
physical activity
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A hypertensive blood pressure is around: |
140/90mm
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Moderate aerobic activity & weight training are recommended for individuals with Type 2 Diabetes? |
true
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For individuals with Type 2 Diabetes, resistance training should be between 50-80% of maximum? |
true
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Increase blood glucose interferes with fat metabolism leading to atherosclerosis? |
true
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Type 2 diabetes accounts for 90% of all cases of diabetes? |
true
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