Exam 2: Essentials of Fitness

Exam 2 Essentials of Fitness 1) The ability to move joints freely through their full range of motion is referred to as ________. A) recruitment B) flexibility C) mobilization D) loose joints 2) The role of a tendon is to ________. A) cover the ends of the bones and create a good fit between bones B) connect muscle to bone C) connect bone to bone D) cover the muscle with a fine tissue for protection 3) The shape of the ________ determines the amount of movement possible at each joint. A) muscles B) ligaments C) bones D) muscle fibers 4) In order to avoid a stretch reflex, you should stretch using ________. A) slow movements B) moderate movements C) ballistic movements D) slow movements while holding the stretch 5) The purpose of stretching is to stretch ________. A) muscles and ligaments B) muscles and tendons C) ligaments and cartilage D) ligaments and tendons 6) A molecule that protects cells by preventing oxidation is known as a(n) ________. A) lipid B) free radical C) antioxidant D) micronutrient 7) Which of the following would be considered a benefit of increased flexibility? A) increased strength B) increased endurance C) improved joint mobility D) higher VO2 max 8) Which of the following would be a safe exercise to improve poor hamstring flexibility? A) standing toe touch B) modified hurdler's stretch C) inside leg stretch D) curl-up 9) In order to have a greater range of motion, the muscle must be ________. A) warmed up first B) massaged C) stretched before warming up D) stretched with bouncing movements 10) Stretching that involves moving the joints through the full range of motion to mimic movements used in a sport is known as ________. A) ballistic stretch B) dynamic stretch C) static stretch D) modified stretch 11) Body composition refers to the relative amounts of ________ in the body. A) fat and connective tissue B) fat and fat-free tissue C) fat and muscle D) fat, muscle, and bone 12) A woman with over 35% of body fat is classified as ________. A) underweight B) obese C) overweight D) normal weight 13) A man with over 25% of body fat is classified as ________. A) underweight B) obese C) overweight D) normal weight 14) The phenomenon of fat storage around the waist, most common in men, is known as the ________ pattern of obesity. A) android B) adipose C) gynoid D) subcutaneous 15) ________ refers to fat storage in the waist, hips, and thighs. A) Creeping obesity B) Adiposity C) The gynoid pattern of obesity D) The android pattern of obesity 16) The type of fat known as storage fat is found in ________ tissue in the body. A) visceral B) adipose C) skeletal D) muscular 17) A healthy body fat percentage for young men is estimated to be ________. A) 5-10% B) 8-19% C) 20-25% D) 21-32% 18) A healthy body fat percentage for young women is estimated to be ________. A) 5-10% B) 8-19% C) 20-25% D) 21-32% 19) Obesity is linked to an increased risk of ________. A) heart disease B) neural dysfunction C) dementia D) all of the above 20) Body mass index is the ratio of ________. A) body weight divided by height B) body weight divided by waist circumference C) waist to hip circumference D) body fat to water mass 21) The skinfold test estimates body fat based on a measurement of ________. A) total adipose tissue B) subcutaneous body fat C) body water D) visceral body fat 22) Men are at a greater health risk with a waist circumference of ________. A) 35 inches B) 40 inches C) 25 inches D) 30 inches 23) Women are at a greater health risk with a waist circumference of ________. A) 30 inches B) 25 inches C) 35 inches D) 34 inches 24) The instrument used in a skinfold test is a(n) ________. A) tape measure B) sphygmomanometer C) caliper D) ergonometer 25) In women, measurements for the skinfold test are taken at the suprailium, the thigh, and the ________. A) abdomen B) calf C) triceps D) chest 26) Proteins are composed of ________. A) amino acids B) fatty acids C) polysaccharides D) triglycerides 27) A kilocalorie is a measure of A) time B) energy C) fat content D) burn time 28) What is something that may happen when starting a new fitness program? A) backsliding B) making accommodations during changing circumstances C) lack of encouragement from loved ones D) all of the above 29) The current RDA for protein in adults is ________. A) 0.10 grams per kilogram of body weight B) 0.8 grams per kilogram of body weight C) 0.4 grams per kilogram of body weight D) the same as their weight 30) Which of the following is a water-soluble vitamin? A) vitamin A B) vitamin C C) vitamin D D) vitamin K 31) Aging is associated with all of the following except ________. A) decreased cardiorespiratory function B) increasingly fragile musculoskeletal system C) increased maximal heart rate D) increased body fat 32) What is the critical first step in developing and implementing a wellness plan? A) Establish your goals. B) Work with a fitness professional to plan your program. C) Keep a journal to monitor progress. D) See your primary care physician. 33) An essential nutrient is one that you must consume to get, your body doesn’t make it. A) true B) false 34) Substances contained in food that are necessary to support body function and maintain health are ________. A) nutrients B) by-products C) herbs D) calories 35) You can increase exercise intensity during pregnancy from where you were prior to pregnancy. A) true B) false 36) Carbohydrates consist of ________. A) four calories per gram B) nine calories per gram C) four grams per calorie D) nine grams per calorie 37) Which of the following is classified as a macronutrient? A) vitamin A B) calcium C) protein D) beta-carotene 38) Which type of simple sugar is found primarily in fruit? A) sucrose B) lactose C) maltose D) fructose 39) Which of the following are micronutrients? A) proteins B) minerals C) carbohydrates D) fats 40) Which form of carbohydrate is the only one used by the body in its natural form? A) fructose B) lactose C) maltose D) glucose 41) The storage form of glucose in muscle and liver cells is called ________. A) galactose B) lactose C) glycogen D) lactic acid 42) Loss of skeletal muscle mass that occurs with aging is called; A) osteoporosis B) osteomalacia C) Sarcopenia D) fatique 43) It is recommended that you eat a minimum of ________ grams of fiber per day. A) 15 B) 25 C) 35 D) 45 44) The nondigestible carbohydrate found in whole grains, vegetables, and fruits is called ________. A) fiber B) protein C) fructose D) starch 45) Most of the fat stored in the body is classified as ________. A) phospholipids B) cholesterol C) triglycerides D) LDL 10- point question List and define the 3 types of fitness goals and an example of each one.