Lfit Quiz PART 2
Health benefits of being flexible include
Improved posture and reduced risk of injury
Decreased psychological flexibility
Improved endurance
Weight loss
Increased stress
Ballistic stretching is not generally recommended because
It cannot contribute to mental flexibility
There is too great a chance for injury
It is too difficult to do
It requires exceptional skill
It causes you to acquire too much flexibility
The stretch reflex is initiated by
The Golgi tendon
The myotatic reflex
Ballistic movement
Static stretching
The muscle spindle
The two types of flexibility are
Muscular and strength
Dynamic and functional
Muscular and strength
Static and dynamic
Static and muscular
The relationship between flexibility and muscle strength dictates that
Flexibility is most effective when muscles are strong
Maintaining muscle strength limits dynamic flexibility
Muscles cannot be flexible if they are strong
Maintaining dynamic flexibility limits muscle strength
Muscles cannot be strong if they are flexible
In the groin stretch, you sit on the floor and put the soles of the feet together. Grabbing the ends of your feet with both hands and pulling your heels towards the groin as close as you can. Flexibility is considered good if the distance between heels and groin is
Between 4 and 5 inches
Between 5 and 6 inches
4 inches or less
8 inches or more
Between 6 and 8 inches
Applying the FITT formula to flexibility involves which one of the recommendations listed here?
Follow a split routine that works certain muscles on one day and others on a different day
Do two to four repetitions of stretches held for 15 to 30 seconds.
No pain, no gain. Take each stretch to the point at which it become painful and hold for 10 to 15 seconds.
Do three repetitions of stretches held for 10 to 15 seconds.
Do three sets of 10 repetitions.
Which of the following benefits derived from a stretching regimen within the context of yoga is least supported by research as an outcome?
Reduction in stress and anxiety
Greater flexibility in lower back
Reduced risk of injury in physical activity
Greater balance
Less musculoskeletal discomfort
Lordosis (sway-back) can cause chronic low back pain. While congenital in some people, it can also develop in otherwise healthy people for the all of the following reasons except
Not maintaining a proper balance of mobility and stability
Tight chest muscles
Sitting for extended periods
Inactivity
Being overweight
The body needs 110 milligrams or more of the major minerals each day. Which of the following five lists contains only major minerals as opposed to trace minerals?
Chloride, copper, calcium, and iron
Zinc, iron, copper, and manganese
Sodium, manganese, magnesium, and calcium
Calcium, sodium phosphorus, and magnesium
Fluoride, calcium, zinc, and copper
Free radicals, short-lived chemicals that can have detrimental effects on cells, can be combated by
Proteins
Antioxidants
Fiber
Calcium
B-vitamins
All of the following are included in the Harvard School of Public Health’s “seven healthiest changes you can make in your diet” except
Take a multivitamin
Watch your weight
Choose healthier sources of protein
Abstain from alcohol
Eat plenty of fruits and vegetables, but hold the potatoes
Jen weighs 140 pounds. Using the formula provided in the text, how many grams of protein should she consume daily?
56
48
8
20
65
Micaela alternates eating three different cereals during the week. What does she need to do to accurately compare her fiber intake when eating each one of these three different cereals, which have serving sizes respectively of 3/4ths cup, ½ cup, and 29 biscuits (mini-shredded wheats)?
Compare the Dietary Fiber amounts on the Nutrition Facts label for each cereal
Divide the Dietary Fiber amount by the Serving Size for each cereal
Compare percentages for fiber in the % Daily Value
Multiply the Dietary Fiber by Servings Per Container
Measure and then divide the size of her personal serving of cereal by the serving size on the Nutrition Facts label and then multiply by the Dietary Fiber amount
Hydrogenation converts unsaturated fats to a semisolid or solid form called
None of the above
Bad carbs
Hydrogenated oil
Monounsaturated vegetable oils
Trans fats
Regarding fats, the consensus across nutrition recommendations is to
Limit trans and polyunsaturated fats, but include monosaturated fats
Prefer trans fats to saturated fats
Reduce intake of all fats as much as possible
Include monounsaturated fats, but limit polyunsaturated fats
Limit saturated and trans fats, but include mono and polyunsaturated fats
The Physicians Committee for Responsible Medicine differs from the USDA MyPlate recommendation essentially by substituting legumes for`
Vegetables
Protein
Dairy
Fruits
Grains
The two oils lowest in saturated fats are
Safflower and canola
Canola and sunflower
Olive and sunflower
Olive and canola
Flaxseed and safflower
Excessive protein consumption over time may
Cause a swelling of body tissue
Result in a severe break down or wasting of body fat
Draw calcium from the bones and weaken them
Produce liver damage
Result in a severe break down or wasting of body fat
The Body Mass Index, BMI, is a measure of body composition determined by
Percentage of body fat
Height and weight
Waist size
Wrist size
Muscle mass
Waist size is as predictive of disease risk due to weight as other more complex measures. One simple measure for acceptable waist size is
For your waist size to be less than 37 inches
For women to have a waist size of less than 37 inches and men less than 40 inches.
For your waist size to be half your height in inches
For your waist size to be one-quarter of your weight
None of the above
The key to having a healthy weight is to
Establish one’s ideal weight using standard measures
Lead an active life
Pay special attention to one's caloric intake
Be at peace with your body
Compare oneself to one’s friends as an ideal to which to aspire
All of the following are suggestions to deal with a food obsession except
Carry a bottle of water with you.
Have liposuction.
Find ways to make your eating fairly automatic so it doesn’t require much thought.
Carry some healthy snacks with you to avoid getting overly hungry.
Eat a simple breakfast you can fix at home.
For people of the same height, when body frame size is factored in to determine one’s optimal normal weight, the range in weight could be as much as
20 lbs
60 lbs
40 lbs
50 lbs
30 lbs
The fat-storing fold of the peritoneum, the lining of the abdominal cavity is called the
Omentum
Abdominal fold
Diaphragm
Rectus abdominus
None of these
Daily energy requirement is
The number of calories consumed less the number of calories needed
Resting metabolic rate divided by your physical activity factor
Resting metabolic rate multiplied by your physical activity factor
A function of height, weight, and age
Active metabolic rate converted to calories
Jesse’s resting metabolic rate is 1600 calories per day, and he engages in daily moderate physical activity, which has an activity factor of 1.6. With this scenario
Jesse must burn 1600 calories a day to maintain his current weight
Jesse can maintain his current weight when consuming 2560 calories per day.
Jesse can lose a pound a day by limiting himself to 2100 calories a day
Jesse can lose weight while still consuming 2560 calories per day
Esse must burn 960 calories a day to maintain his current weight.
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