Flexibility
Define flexibility.
Ability of a joint to move through it's normal, full range of motion (ROM).
True or False: Waist-to-hip ratio is the most accurate assessment of body fat percent.
False - Indicates fat storage in mid-section, does not provide specific body fat percent.
True or False? Children and adolescents are recommended to achieve 30 minutes a day of activity like adults.
False - 60 minutes
True or False? Minerals and protein are key components in the function of building and repairing body tissues, muscles, etc.
True
True or False? The sit-and-reach flexibility assessment is an accurate full-body flexibility test.
False - Hamstrings, hips, lower back only.
True or False? Temporary lengthening of a stretched muscle is known as plastic elongation.
False - Elastic Elongation
Describe one limitation of skinfold testing?
Can be invasive, accuracy level depends on person measuring, equations required to predict body fat percent, results limited to sites tested (3 or more)
Describe a special consideration when creating a fitness program for elderly adults.
Low weight bearing activities if they have arthritis or osteoporosis, low intensity if low fitness, focus on functional movements and balance
How many kcals per gram of carbohydrates?
4 kcals/gram
What is a risk factor of low back pain?
Low SES, > 34 years old, sedentary lifestyle, family history, smoking, excessive weight, manual labor.
Suzie is working on improving her flexibility and has been stretching daily. How often should Suzie be assessed for changes in her flexibility?
Every 4 weeks.
What type of fat storage is associated with high risk factors for chronic conditions such as heart disease?
Visceral Fat
What is an example of an extrinsic reward for reaching a goal?
Fiber is what type of macronutrient?
Complex Carbohydrate
Which of the following is a mineral?
Vitamin K, Folate or Sodium?
Sodium
Describe the recommended intensity of static stretches.
Hold in a position of mild discomfort, or RPE of somewhat hard to hard range (13-14)
How many kcals are in one pound of body fat?
3,500 kcals
Describe a strategy for making a commitment to reaching an exercise or activity related goal.
Personal contract, writing down your goal, support and accountability from a friend/family member
List 2 items required to be listed on nutrition/food labels that are NOT nutrients (macros or micros).
Serving size, number of servings, calories per serving.
What is the purpose of having Dietary Reference Intake (DRI) standards?
Standards for nutrient intakes designed to prevent deficiencies and reduce risk of chronic diseases. Gives an idea of how much to consume in a healthy amount regularly.
Describe how ROM in a ball-and-socket joint differs from a hinge joint using specific examples of each.
Ball-and-socket will have a greater range of motion (hip, shoulder), a hinge joint is limited to backward and forward movement only (fingers, elbow).
What are the 3 ways we expend energy?
Should pregnant women exercise? What are special considerations?
Yes, after physician approval. Follow guidelines until late term and then reduce intensity and impact on joints. Avoid vigorous activities and supine position.
Describe two differences between saturated and unsaturated fats.
Saturated - Animal products, solid at room temperature, single carbon bonds.
Unsaturated - Plant products, liquid at room temperature, double carbon bonds.
Explain the current relationship of U.S. health care costs and average life expectancy compared to other countries.
Compared to several other countries, the U.S. has one of the lowest average life expectancies and the greatest expenditure on health care costs.
We spend more money on health care, but are not living longer!