Kine 205 Exam 2

Front 1

The belief that our destiny is in our genes is the ____ barrier to change.

Back 1

Indifference and helplessness

Front 2

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%.

Back 2

150(BW) x .28(fat %) = 42(FW)

150(BW) - 42(FW) = 108(LBM)

108(LBM)/(1.0 - .21(desired)) = 136.7lbs(RW)

Front 3

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.

Back 3

BMI

Front 4

Atherosclerosis is caused by:(damaging the inner lining of the blood vessel)

Back 4

- High Body Weight

- High BP

- Diabetes

- High Cholesterol

Front 5

Skin fold technique measurement for men usually uses the _____ site.

Back 5

Tricep, Chest, Stomach

Front 6

Body weight/fat set point theory does not state that:

Back 6

- Doesn't say it is easy

- it is difficult

Front 7

Scientific evidence indicates there is significant increase in risk for disease when BMI exceeds:

Back 7

25%

Front 8

The typical amount of essential fat in men is _____ percent of the body.

Back 8

3%

Front 9

Avoiding unnecessary snacking by doing yardwork, going for a walk, or flossing after dinner illustrates the change process of:

Back 9

countering

Front 10

Heart rate reserve (HRR) is calculated by:

Back 10

MHR - RHR = HRR

Front 11

At least 30% above recommended body weight.

Back 11

Obese

Front 12

Overload can be accomplished by increasing the _____.

Back 12

weight, repetitions, speed of contractions

Front 13

To calculate fat weight, body weight is _____ percent body fatness.

Back 13

multiplied by FW=BW * %BF

Front 14

To calculate lean body weight:

Back 14

BW - FW= LBW

Front 15

Name the substance released from the inner lining of the blood vessel which keeps blood vessels clean and healthy.

Back 15

Nitric Oxide

Front 16

Highly trained athletes seeking maximum strength development often workout using _____ RM.

Back 16

1-6

Front 17

A study showed that after weight loss due to exercise, most people need to continue exercising _____minutes each day to maintain the weight loss.

Back 17

60-90

Front 18

Very low calorie diets usually:

Back 18

reduce basal metabolic rate (BMR) and decreases metabolism

Front 19

Increases in VO2max are best realized for fit individuals at an intensity of:

Back 19

about 85% of HRR

Front 20

The suggested lower limits of daily caloric consumption are _____ for men and _____ for women (respectively).

Back 20

1500 (M) & 1200 (FM)

Front 21

An added pound of muscle raises BMR approximately _____ calories each day.

Back 21

35

Front 22

Physical inactivity is more prevalent in______?

Back 22

women, minority, older adults, less affluent, and less educated

Front 23

Determine the lean body mass of a 20 year old person with a body weight of 200.

Back 23

need % of BF- Can't Calucate- None of the above

Front 24

Determine the fat weight of a 20 year old person with a percent body fat of 25% and a body weight of 375 pounds.

Back 24

375*.25=93.75 fat weight

Front 25

In the United States, _____ percent of the men and _____ percent of the women are obese.

Back 25

31.1 (M) 33.2 (W)

Front 26

Calculate the expected calories required to perform 30 minutes of vigorous Aerobic exercise by a well-conditioned 120 pound female.

Back 26

Vigorous (.095) 120*30min = 342 calories

Front 27

_____ percent of new and returning exercisers area at risk for early dropout.

Back 27

70

Front 28

Obesity has been defined as a BMI of _____ and higher.

Back 28

30

Front 29

Discovering behavior triggers using logs and journals.

Back 29

behavior analysis

Front 30

Once a behavior has been maintained for more than five years, a person is said to be in the_____ stage

Back 30

termination/adoption

Front 31

Non-smoking areas, health-oriented cafeterias, and advocacy groups are examples of:

Back 31

social liberation

Front 32

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.

Back 32

procrastination

Front 33

The science of behavior therapy has established that most behaviors we adopt in life are:

Back 33

products of the environment

Front 34

Type II Diabetes is:

Back 34

Lifelong chronic disease in which there are high levels of sugar (glucose ) in the blood. Non insulin dependent occurring in 90% of people.

Front 35

Accepting responsibility to change.

Back 35

commitment

Front 36

Overweight has been defined as a BMI of _____ and higher.

Back 36

25

Front 37

In the United States, _____ percent of the men and _____ percent of the women are overweight.

Back 37

70.8 (M) & 61.8 (W)

Front 38

When performing with 8 to 12 RM to increase muscle tone and endurance, _____ sets per exercise are recommended.

Back 38

3-6

Front 39

Most people have a(n) _____ locus of control.

Back 39

continuum, external and internal

Front 40

A study showed that people trying to lose weight underestimate their caloric intake and overestimate their caloric output. What was the magnitude of error?

Back 40

50%

Front 41

One pound of fat represents _____Calories.

Back 41

3500

Front 42

Deposits in the arterial walls that lead to formation of plaque.

Back 42

atherosclerosis

Front 43

Determine BMI for an individual that weighs 150 pounds and is 70 inches in height.

Back 43

(150lbs.*705)/70² = 21.58 (BMI)

Front 44

The typical amount of essential fat in women is _____ percent of the body.

Back 44

12

Front 45

Calculate the expected calories required to perform 60 minutes of vigorous Aerobic exercise by a well-conditioned 150 pound female.

Back 45

.095(I)150(BW)60(T) = 855(C)

Front 46

Yo-Yo dieting causes basal metabolic rate to _______ when caloric intake begins to fall.

Back 46

decrease/drop

Front 47

Calculate the expected calories required to perform 45 minutes of strength training by a 200 pound male.

Back 47

.05 200 45 = 450 calories

Front 48

Skinfold thickness is based on the principle that approximately ________ of the body’s fatty tissue is directly beneath the skin.

Back 48

half/ (50%)

Front 49

What percent of Americans accept that exercise is beneficial to health and sees a need to incorporate it into their lives?

Back 49

nearly/mostly all

Front 50

The body fat/weight setpoint is not lowered by:

Back 50

aerobic exercise, strength training, smoking

Front 51

Lean body tissue _____ within activity.

Back 51

decreases

Front 52

To effectively lose weight, aerobic exercise should be performed at least _____ times each week.

Back 52

3-5

Front 53

Long-term strength training often increases _____.

Back 53

muscle mass, muscle endurance, resistance

Front 54

Calculate the expected calories required to perform 30 minutes of strength training by a 100 pound male.

Back 54

.05 * 30 * 100= 150 calories

Front 55

Muscular endurance is best improved by performing 1 set of 1 repetition

Back 55

false; 15-25 reps 2-5 sets

Front 56

When people think that they are a product of the environment, they employ the helplessness barrier of change.

Back 56

false; preconditioned cultural beliefs

Front 57

Muscular strength is best improved by performing 1 set of 1 repetition.

Back 57

false; 2-5 sets for both strength and endurance

Front 58

Self-reevaluation is defined as determining accomplishments and rewriting goals.

Back 58

true

Front 59

Aging lowers the metabolism

Back 59

true

Front 60

Adding a pound of muscle changes metabolism by about 75 Calories each day.

Back 60

false; 35 Calories per Day

Front 61

Name the safety mechanisms, part of the skeletal muscle and nervous system, that function to limit the amount of weight (tension) lifted

Back 61

golgi tendon organ

Front 62

Energy necessary for cell function is produced by the cell:

Back 62

mitochondria

Front 63

Determine recommended body weight with the information given: current body weight = 150 pounds; current percent body fat = 30%; desired percent body fat = 20%

Back 63

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)

Front 64

The cardiovascular training zone for a well-trained 50-year-old male with a resting heart rate of 70 bpm is

Back 64

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

Front 65

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.

Back 65

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

Front 66

Slow-Twitch muscle fibers are ____________________.

Back 66

muscle fibers with greater aerobic potential and slower speed of contraction. aerobic work; fatigue resistant.

Front 67

Strength-training method in which muscle contraction produces little or no movement.

Back 67

isometric

Front 68

Heart rate reserve (HRR) is calculated by:

Back 68

subtracting resting heart rate from maximal heart rate

Front 69

What foods are high in saturated fats?

Back 69

meats, animal fat, lard, whole milk, cream, butter, cheese, ice cream, hydrogenated oils, coconut oil, palm oils

Front 70

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.

Back 70

123

Front 71

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.

Back 71

70

Front 72

Generally, to reap health benefits, one should exercise at least a total of _____ minutes each session.

Back 72

30

Front 73

Suggested intensity for beginning unfit individuals is at _____ percent HRR.

Back 73

30-40

Front 74

Increases in VO2max are best realized for fit individuals at an intensity of:

Back 74

about 85% of HRR

Front 75

HRmax is estimated by:

Back 75

207 - (age x 0.7)

Front 76

More than _____ percent of the adult United States population have some form of heart or blood vessel disease.

Back 76

35

Front 77

Each year, about _____ people in the United States have a heart attack.

Back 77

1 million

Front 78

About _____ percent of all deaths in the United States were attributable to cardiovascular disease.

Back 78

32

Front 79

Condition in which the arteries that supply the heart muscle are narrowed by fatty deposits.

Back 79

coronary heart disease ( CHD )

Front 80

The benefits of cardiovascular training include all but one of the following

Back 80

decrease blood pressure, decrease body weight, decrease cholesterol and glucose

Front 81

The risk of cardiovascular death is greater in _____.

Back 81

native Americans, rural African Americans, inner city poor or minority men

Front 82

The frequency for aerobic exercise should be

Back 82

2 hrs 30 mins / week; or 30 mins for 5 days / week

Front 83

The major risk factors, which can lead to cardiovascular disease and are controllable are:

Back 83

blood pressure, high cholesterol, body weight, glucose

Front 84

An average blood pressure is around:

Back 84

80-120mm

Front 85

Inner lining of the blood vessel wall is called:

Back 85

endothelium

Front 86

The cardiovascular training zone for a well-trained 50-year-old male with a resting heart rate of 70 bpm is between

Back 86

130-160

Front 87

Planned, structured, and repetitive bodily movement to improve or maintain one or more of the components of fitness is called:

Back 87

exercise

Front 88

A more efficient cardiovascular system is indicated by

Back 88

circulatory system

Front 89

For older people and those beginning an aerobic exercise program, exercising at 40 to 50% of heart rate reserve is

Back 89

low exercise intensity level

Front 90

Atherosclerosis is primarily caused by:

Back 90

cholesterol

Front 91

Bodily movement produced by skeletal muscles; requires expenditure of energy and produces progressive health benefits best describes.

Back 91

physical activity

Front 92

A hypertensive blood pressure is around:

Back 92

140/90mm

Front 93

Moderate aerobic activity & weight training are recommended for individuals with Type 2 Diabetes?

Back 93

true

Front 94

For individuals with Type 2 Diabetes, resistance training should be between 50-80% of maximum?

Back 94

true

Front 95

Increase blood glucose interferes with fat metabolism leading to atherosclerosis?

Back 95

true

Front 96

Type 2 diabetes accounts for 90% of all cases of diabetes?

Back 96

true