HOPE Final Test View

this condition happens when people train too much for too long to the point where performance suffers and they get really sick

this condition happens when people train too much for too long to the point where performance suffers and they get really sick

Overtraining

Yoga is a common form of flexibility training

True

which of these is NOT one of the natural human movements for exercise training?

kneel

Which of these concepts do we use to set fitness goals?

SMART

Generally speaking, research indicates that you should not tell people about your fitness goal because that increases the pressure put upon you to succeed

False

this principle of training states that gains made from training will be lost if you stop training, but can be regained when you start training again

reversibility

Of the training principles, this one states that you must do different things so your body does not get used to doing the same things and not show any improvements

variation

Which statement best describes concurrent training?

Training for multiple components of fitness like cardio, RT, flexibility, and not just focusing on one

Research shows teenagers should not lift weights because it’ll stunt their growth

False

This muscle group is located in the back of the legs and serves to flex the knee and extend the hips

The hamstrings

You always need additional weights to your body weight to resistance training

False

Which of these concepts do we use to organize our exercise programs?

FITT

Generally speaking, if you know where a muscle is located, you can guess what action it does

True

Concurrent training can be used for general as well as athletic populations

True

Of the exercise training principles, this one states you must try to do more than you’re currently doing in order to get improvements

Overload

which of these statements best highlights the main benefits of flexibility training

improves joint mobility and muscle range of motions

In terms of muscular contractions, when a muscle gets shorter the joint angle gets smaller than the staring angle, this is known as a…

Concentric contraction

Which of the following statements best highlight the main benefit of Resistance training

strengthen muscles and bones to improve functional physical capacity

if your main goal is to lose weight, you should not use resistance training

false

walking is the best form of cardio training for weight loss

false

skeletal muscles have certain characteristics that enable them to behave a certain way and generate force. which of these is NOT a characteristic of skeletal muscles?

magnetic

this is the scientific explanation for on how skeletal muscles contract and generate force

the sliding filament theory

which of these options best illustrate the 2 common ways to OVERLOAD your resistance training program

do more weight or do more repetitions

HITT (high intensity interval training) has been proven to be an effective way to improve cardiovascular function if its suitable for the person

true

which of these would not be a typical cardio exercise

squatting

the cardio training zones are based on Heart Rate Responses

true

how would you classify the female athlete triad

bad

flexibility training can be done as a warmup or cool down

true

the two main approaches to resistance training are to train the muscles and train the movements

true

which of these statements best presents the main benefits of cardiovascular exercise training?

improves heart and lung functions and lower premature death due to health complications

generally speaking, you should expect your fitness program to go smoothly according to plans and without any obstacles to overcome

false

whats the general sequence of an exercise/workout session?

warm up, stimulus, cool-down

in exercise science, this is the systematic manipulation of the FITT components to maximize performance and decrease injury occurrence

periodization

under powerful microscope, what two features together tell you this is a skeletal muscle instead of another kind of muscle tissue?

presence of striations and mitochondria

athletes don’t need to do flexibility training beausre they’re already good at their sport

false

as it relates to fitness program/journey nutrition is not as important

false

in terms of muscle actions the muscle most responsible for a movement is a…

agonist

Foods

products derived from plants and animals that we can eat

Nutrition

Correct match:

The science of foods and the substances within them

Diet

The foods someone eats and their patterns of eating

Nutrients

The substances within foods

Which of these is not a factor that generally influences food choices?

geographical location

If someone had a serving of this yogurt, how many calories from total carbohydrates would they get?

84 cals

Who is considered the "father of modern medicine"?

Hippocrates

Which of these choices presents a main difference between macronutrients and micronutrients?

macros give you caloric energy, micros don't.

if someone consumed 5 grams of Carbs, how many calories would they get from it?

20 Cals

The information on a Nutrition Facts label are required by law to be and reflect the true contents of the package.

true

If you suspect someone may be dealing with an eating disorder, you should be supportive, nonjudgmental, and steer them towards some professional resources.

true

If someone consumed 5 grams of fats, how many calories would they get it from it?

45 cals

The MyPlate concept gives a simple visual of a typical healthy meal.  What is it based on?

The USDA Food Groups

The information on a food package that are not part of the Nutrition Facts label don't have to be as accurate as the one on the Nutrition Facts section.

true

Someone's daily caloric intake is 2200 calories.  If their macronutrient distribution is 45% Carbs, 25% Protein, and 30% Fats, how many calories from Protein should they consume?

550 cals

Which of these is NOT one of the named 6 classes of nutrients?

vegetables

If someone drinks 16 ounces of water, how many calories would they get from it?

0 cals

Research shows eating disorders are influenced by many factors and often require professional, medical interventions.

true

Pasteurization is the process of treating milk with heat to kill certain harmful microorganisms.

true

Hunger is an innate, physiological need to eat whereas appetite is a desire to eat.

true

If someone consumes 1 gram of sodium, how many calories would the get from it?

0 cals

If some ate this whole container of yogurt, how many calories would they take in?

750

Of these statements, choose the one that best explains why is water such an important class of nutrient.

It's involved in almost all metabolic reactions in the body

Someone's daily caloric intake is 2200 calories.  If their macronutrient distribution is 45% Carbs, 25% Protein, and 30% Fats, how many grams of Fats should they consume?

73 g

The amount of calories someone needs to sustain life healthily without additional work is known as ...

Basal Metabolic Rate (BMR)

If someone is happy for graduating High School so they went out and ate a whole lot that night, which factor is influencing their food choices the most?

emotions

Somebody ate 40 Calories from Protein.  How many grams of protein was it?

10

The amount of calories someone gets in a day from foods and beverages is known as 

Daily Caloric Intake

Which of the these eating disorders is characterized by an irrational fear of getting obese and self-imposed starvation?

Anorexia Nervosa

Someone's daily caloric intake is 2200 calories.  If their macronutrient distribution is 45% Carbs, 25% Protein, and 30% Fats, how many grams of Protein should they consume?

137 g

Of the classes of nutrients, which are considered macronutrients?

protein, lipids (fats,) carbohydrates

Of the classes of nutrients, which are considered micronutrients?

minerals and vitamins

Generally speaking, healthy eating can be simple if you simply account for how much you're eating, balance nutrient contents, and portion sizes.

true

How much total fat is in one serving of this yogurt?

5 g

Body dysmorphia is a condition where someone's view of their body is alot more positive than it really is.

false

What's the father of medicine's famous quote about the importance of foods?

"Let food be thy medicine and thy medicine be food".

The percent daily value numbers on a Nutrition Facts label are based on...

the highest allowable amount for those nutrients

Someone's daily caloric intake is 2200 calories.  If their macronutrient distribution is 45% Carbs, 25% Protein, and 30% Fats, how many calories should they get from Fats?

660 Cals

Which kind of exercise would be most beneficial to improve heart and lungs function?

Cardio

There is a direct relationship between physical fitness (exercise) and the health-related benefits you get from it.

True

22-yr-old Julia is going for a run.  She wants to keep her heart rate within 65% to 75% of her maximum heart rate.  What HR range is that?

129 - 149 BPM (beats per minute)

Which kind of exercise would be most beneficial to prevent osteoporosis?

resistance training

It's best to focus on one component of physical fitness and get good at it instead of being moderate at all or most of them.

False

What do we use the FITT principle for?

organize an exercise program

Which of these is not a common way of measuring exercise intensity?

What kinds of exercise you're doing- cardio, resistance training, or Flexibility

Everyone should follow the same general exercise recommendations regardless of individual fitness goals.

False

30-yr-old Julio is cycling.  He wants to keep his heart rate within 80 to 85% of his maximum heart rate.  What HR range should he be cycling at?

152 - 162 BPM (beats per minute)

The relative amount of muscle, fat, bone, and other vital organs and fluids in the body is known as what?

body composition

What's the general recommendations for Resistance Training frequency?

2-3 times a week

This unit measures heat energy.

C- Calorie

What is the most important factor to consider before and while participating in an exercise program?

your current medical and physical health status

Exercise improves brain function, which partly explains why Coach Noel is sooo smart.

True

To do resistance training, you have to have additional weights, like dumbbells, barbells, kettlebells, resistance bands, etc.

False

Of the heat-related illnesses, which is the most severe?

heat stroke

Which of these is a common protocol when dealing with physical injuries?

RICE

The ability of the heart, lungs, and blood vessels to take in and supply oxygen to working muscles and get rid of waste (carbon dioxide) during sustained physical activity is known as what?

cardiorespiratory fitness

Which of these is an inherent risk of exercise?

physical injuries

Compared to normal temperature, it's harder to exercise in the heat but not harder in the cold.

False

Generally speaking, the benefits of exercise far outweigh its risks.  So, almost everyone should exercise.

True

In the FITT principle, what does the I stand for?

Intensity

This molecule is able to store and release energy and considered the "energy currency" the body uses to do most metabolic work.

ATP

Power would fall under what broad category of physical fitness?

skills-related

The body uses 3 energy pathways to supply energy to do physical activity.  What factor determines which pathway it will primarily use?

How hard or how quickly you need energy for the exercise