Exsc 191 final exam
_____ serves as an energy substrate for metabolism. - correct answer-Storage fat
________ are a more complex form of carbohydrate that the body can use for energy and
are found in products such as vegetables, dried beans, and grains. - correct
answer-Starches
________ is the energy required to digest and absorb food. - correct answer-Thermic effect
of food
_________ is defined as the energy required to maintain your body at rest. - correct
answer-Basal metabolic rate
_________ promote muscle growth and are required for many body functions. - correct
answer-Proteins
___________ is defined as the heat required to raise the temperature of 1 gram of water 1
degree Celsius. - correct answer-A calorie
___________ occurs when you consume more energy (calories) than you expend, resulting
in weight gain. - correct answer-Positive energy balance
____________ is energy expended in unplanned physical activity. - correct
answer-Nonexercise activity thermogenesis
_________is a type of muscle action that occurs when a muscle lengthens. - correct
answer-Eccentric
2018 PA Guidelines for Women during Pregnancy and Postpartum - correct answer-• At
least 150 minutes moderate-intensity aerobic activity per week during pregnancy and
postpartum
• Women who were vigorously active before pregnancy can continue during pregnancy and
postpartum
• Women who are pregnant should be under care of a health care provider
2nd Edition of PA Guidelines, 2018 Guidelines
for Preschool-Aged Children - correct answer-"Preschool-aged children (ages 3 through 5
years) should be physically active throughout the day to enhance growth and development."
"Adult caregivers of preschool-aged children should encourage active play that includes a
variety of activity types."
2nd Edition of PA Guidelines, 2018 Guidelines for 6- to 17-y-olds - correct answer-Children
and adolescents should do 60 minutes (1 hour) or more of moderate-to-vigorous PA every
day.
,*Most of the 1 hour or more a day should be either moderate- or vigorous- intensity aerobic
PA and include a vigorous-intensity activity on at least 3 days per week.
• Muscle-strengthening activities on at least 3 days per week.
• Bone-strengthening activities on at least 3 days per week
2nd Edition of PA Guidelines, 2018 Guidelines for Adults - correct answer-Move more and sit
less
• At least 150 to 300 min/week of moderate-intensity aerobic PA, or 75 to 150 min/week of
vigorous-intensity aerobic PA, or an equivalent combination of both
• Additional health benefits with 300 min/week of moderate-intensity aerobic PA, or 150
min/week of vigorous-intensity PA, or an equivalent combination of both
• Muscle-strengthening activities on 2 or more days/week
2nd Edition of PA Guidelines, 2018 Guidelines for Older Adults - correct answer-• If cannot
do 150 min/week of moderate-intensity aerobic PA because of chronic conditions, be as
active as abilities and conditions allow
• Older adults should do multicomponent physical activity that includes balance training as
well as aerobic and muscle- strengthening activities.
• Older adults should determine their level of effort for physical activity relative to their level
of fitness.
• Older adults with chronic conditions should understand whether and how their conditions
affect their ability to do regular physical activity safely.
A 26-year-old male has regularly exercised since high school. He is in the ___ stage of
change of the Transtheoretical Model. - correct answer-Maintenance
A 36-year-old mom complains of never having time to exercise. She frequently thinks about
joining a gym, but fears time will be a barrier. She is in the ___ stage of change of the
Transtheoretical Model. - correct answer-Contemplation
A 68-year-old woman joined a local walking club within the past month. She is in the ___
stage of change of the Transtheoretical Model. - correct answer-action
A common assessment of muscular strength is called the _____________, in which the goal
is to lift as much as possible on a strength exercise with proper technique for 1 repetition
only. - correct answer-One repetition maximum
A goal of preparticipation screening is to: - correct answer-Determine if an individual needs
to see a physician before starting an exercise program
A reduction in muscle fiber size is called - correct answer-Atrophy
A warm-up is beneficial because it - correct answer-increases the temperature of skeletal
muscles
Absence of motivation refers to - correct answer-Amotivation
Agility - correct answer-• Ability to change body position and direction quickly and efficiently
, All of the following are components to a resistance training workout, EXCEPT - correct
answer-Endurance conditioning phase
All of the following are ways to apply the Progressive Overload Principle to a workout,
EXCEPT - correct answer-Decrease length of workout (time)
An enlargement in muscle fiber size is called - correct answer-Hypertrophy
Are males more active than female observing the trend in meeting the PA guidelines in 2015
for high school students? - correct answer-Yes men are more active than females, and as
they age they become less active.
Balance - correct answer-• Ability to maintain the body in proper equilibrium
• Vital in activities • Gymnastics
• Diving
• Ice skating
• Skiing
etc.
Barriers commonly faced when engaging in physical activity include fear of injury. A way to
overcome this barrier includes - correct answer-Choose activities involving minimal risk.
Based on the 2015 Dietary Guidelines for Americans, the recommendation is to limit calories
from added sugars to less than - correct answer-10 percent per day.
Based on the 2015 Dietary Guidelines for Americans, the recommendation is to limit calories
from saturated fats to less than _____? - correct answer-10% per day
Benefits of PA in Pregnancy - correct answer-• 150 to 300 minutes of moderate-intensity PA
reduces risk of:
• Excessive weight gain during pregnancy
• Gestational diabetes
• Reduces risk by 25 to 30%
• Symptoms of postpartum depression
• Significantly fewer symptoms of depression
• No risk of preterm birth or low birth weight
Bodily movement produced by skeletal muscles is called: - correct answer-Physical activity
Body composition is: - correct answer-relative amounts of fat and fat-free tissues in the body.
Body Composition Quackery - correct answer-• Cellulite - ordinary fat with a fancy name
•To decrease fat, reduce calories and do more physical activity
• Spot reduction exercises are not effective
• You cannot selectively exercise, bump, vibrate, or squeeze the fat
from a particular spot.
• Body wraps - water loss
_____ serves as an energy substrate for metabolism. - correct answer-Storage fat
________ are a more complex form of carbohydrate that the body can use for energy and
are found in products such as vegetables, dried beans, and grains. - correct
answer-Starches
________ is the energy required to digest and absorb food. - correct answer-Thermic effect
of food
_________ is defined as the energy required to maintain your body at rest. - correct
answer-Basal metabolic rate
_________ promote muscle growth and are required for many body functions. - correct
answer-Proteins
___________ is defined as the heat required to raise the temperature of 1 gram of water 1
degree Celsius. - correct answer-A calorie
___________ occurs when you consume more energy (calories) than you expend, resulting
in weight gain. - correct answer-Positive energy balance
____________ is energy expended in unplanned physical activity. - correct
answer-Nonexercise activity thermogenesis
_________is a type of muscle action that occurs when a muscle lengthens. - correct
answer-Eccentric
2018 PA Guidelines for Women during Pregnancy and Postpartum - correct answer-• At
least 150 minutes moderate-intensity aerobic activity per week during pregnancy and
postpartum
• Women who were vigorously active before pregnancy can continue during pregnancy and
postpartum
• Women who are pregnant should be under care of a health care provider
2nd Edition of PA Guidelines, 2018 Guidelines
for Preschool-Aged Children - correct answer-"Preschool-aged children (ages 3 through 5
years) should be physically active throughout the day to enhance growth and development."
"Adult caregivers of preschool-aged children should encourage active play that includes a
variety of activity types."
2nd Edition of PA Guidelines, 2018 Guidelines for 6- to 17-y-olds - correct answer-Children
and adolescents should do 60 minutes (1 hour) or more of moderate-to-vigorous PA every
day.
,*Most of the 1 hour or more a day should be either moderate- or vigorous- intensity aerobic
PA and include a vigorous-intensity activity on at least 3 days per week.
• Muscle-strengthening activities on at least 3 days per week.
• Bone-strengthening activities on at least 3 days per week
2nd Edition of PA Guidelines, 2018 Guidelines for Adults - correct answer-Move more and sit
less
• At least 150 to 300 min/week of moderate-intensity aerobic PA, or 75 to 150 min/week of
vigorous-intensity aerobic PA, or an equivalent combination of both
• Additional health benefits with 300 min/week of moderate-intensity aerobic PA, or 150
min/week of vigorous-intensity PA, or an equivalent combination of both
• Muscle-strengthening activities on 2 or more days/week
2nd Edition of PA Guidelines, 2018 Guidelines for Older Adults - correct answer-• If cannot
do 150 min/week of moderate-intensity aerobic PA because of chronic conditions, be as
active as abilities and conditions allow
• Older adults should do multicomponent physical activity that includes balance training as
well as aerobic and muscle- strengthening activities.
• Older adults should determine their level of effort for physical activity relative to their level
of fitness.
• Older adults with chronic conditions should understand whether and how their conditions
affect their ability to do regular physical activity safely.
A 26-year-old male has regularly exercised since high school. He is in the ___ stage of
change of the Transtheoretical Model. - correct answer-Maintenance
A 36-year-old mom complains of never having time to exercise. She frequently thinks about
joining a gym, but fears time will be a barrier. She is in the ___ stage of change of the
Transtheoretical Model. - correct answer-Contemplation
A 68-year-old woman joined a local walking club within the past month. She is in the ___
stage of change of the Transtheoretical Model. - correct answer-action
A common assessment of muscular strength is called the _____________, in which the goal
is to lift as much as possible on a strength exercise with proper technique for 1 repetition
only. - correct answer-One repetition maximum
A goal of preparticipation screening is to: - correct answer-Determine if an individual needs
to see a physician before starting an exercise program
A reduction in muscle fiber size is called - correct answer-Atrophy
A warm-up is beneficial because it - correct answer-increases the temperature of skeletal
muscles
Absence of motivation refers to - correct answer-Amotivation
Agility - correct answer-• Ability to change body position and direction quickly and efficiently
, All of the following are components to a resistance training workout, EXCEPT - correct
answer-Endurance conditioning phase
All of the following are ways to apply the Progressive Overload Principle to a workout,
EXCEPT - correct answer-Decrease length of workout (time)
An enlargement in muscle fiber size is called - correct answer-Hypertrophy
Are males more active than female observing the trend in meeting the PA guidelines in 2015
for high school students? - correct answer-Yes men are more active than females, and as
they age they become less active.
Balance - correct answer-• Ability to maintain the body in proper equilibrium
• Vital in activities • Gymnastics
• Diving
• Ice skating
• Skiing
etc.
Barriers commonly faced when engaging in physical activity include fear of injury. A way to
overcome this barrier includes - correct answer-Choose activities involving minimal risk.
Based on the 2015 Dietary Guidelines for Americans, the recommendation is to limit calories
from added sugars to less than - correct answer-10 percent per day.
Based on the 2015 Dietary Guidelines for Americans, the recommendation is to limit calories
from saturated fats to less than _____? - correct answer-10% per day
Benefits of PA in Pregnancy - correct answer-• 150 to 300 minutes of moderate-intensity PA
reduces risk of:
• Excessive weight gain during pregnancy
• Gestational diabetes
• Reduces risk by 25 to 30%
• Symptoms of postpartum depression
• Significantly fewer symptoms of depression
• No risk of preterm birth or low birth weight
Bodily movement produced by skeletal muscles is called: - correct answer-Physical activity
Body composition is: - correct answer-relative amounts of fat and fat-free tissues in the body.
Body Composition Quackery - correct answer-• Cellulite - ordinary fat with a fancy name
•To decrease fat, reduce calories and do more physical activity
• Spot reduction exercises are not effective
• You cannot selectively exercise, bump, vibrate, or squeeze the fat
from a particular spot.
• Body wraps - water loss
