COMPLETE EXAM USING Powerpoints CH. 1, 2, 3, 4, 5, 6, 7, 8, 9. 10, 11, 12, 13, 14
COMPLETE EXAM USING HW & BB assignments, CWP, and study guides.
Each question is worth UP TO 10 points. TOTAL EXAM POINTS = 100 points
REVIEW POINT VALUES FOR EACH QUESTION
**YOU CAN ANSWER QUESTIONS in order 1-10, (OR):
**PICK & CHOOSE any number of questions to ANSWER among Questions 1-10
For FULL 10 points/Question, ANSWER ALL PARTS OF QUESTION “CORRECTLY”
*For example, Q1 has 9 parts (letters a-i).
ALL 9 parts must be answered “CORRECTLY” for 10 points!
LATE EXAMS WILL NOT BE ACCEPTED (0 points)!!
Submit ORIGINAL WORK. Submit ORIGINAL WORK!!
Question 1: 10 points POSSIBLE (MUST ANSWER ALL PARTS OF QUESTION)
Define “INTENSITY” and “TYPE” of aerobic exercise.
Aerobic intensity can be derived by finding the maximal heart rate and working off a percentage of that number using the equation (HRR x % of intensity) +rest HR. The intensity can be light, moderate, or vigorous.
The type of aerobic exercise can be classified by the mnemonic BESST, which stands for bicycle, elliptical, stair master, swim, or treadmill
What is MAXIMUM HEART equation? What is Heart rate Reserve equation?
Max HR equation is 207 –( 0.7 X age) and the Heart Rate reserve equation is max HR – resting HR
Determine Max Heart rate for a 50 year-old person?
Max HR= 207 –(0.7 x 50) = 172bpm
Determine Heart Rate Reserve for a 50-year-old with resting heart rate of 50 beats per minute?
HRR = 172-50= 122 bpm
USING information in Q1d; Determine Vigorous Training Intensity (Beats per minute)?
123-160 bpm (60-90%) (HRR x .6) +rest HR
USING information in Q1d; Determine Moderate Training Intensity (Beats per minute)?
111-123 bpm (50-60%)
USING information in Q1d; Determine Light Training Intensity (Beats per minute)?
99-111 bpm (40-50%)
How many days a week should someone do aerobic activity?
3-5 days per week
How long should someone do aerobic activity per day?
20 to 60 min per session
Question 2: 10 points POSSIBLE (MUST ANSWER ALL PARTS OF QUESTION)
a. Necessary Information: Body weight = 220 pounds, 4 days per week performs exercise, performs 60 minutes of exercise per day.
b. USING INFORMATION in Question 2a, answer Question 2c-f.
c. Determine the number of calories used during vigorous aerobic exercise?
Calories burnt= 0.095 x BW x min =
Calories = 0.095 x 220 x 60 = 1254 cal
d. Determine the number of calories used during moderate aerobic exercise?
Calories burnt= 0.065 x BW x min =
Calories = 0.065 x 220 x 60 = 858 cal
e. Determine the number of calories used during walking?
Calories burnt= 0.045 x BW x min =
Calories = 0.045 x 220 x 60 = 594 cal
f. Determine the number of calories used during strength training?
Calories burnt= 0.050 x BW x min =
Calories = 0.050 x 220 x 60 = 660 cal
Question 3: 10 points POSSIBLE (MUST ANSWER ALL PARTS OF QUESTION)
Define NOTS?
NOTS is an acronym for the factors that affect strength: neural stimulation, overload principal, types of muscle fibers, and specificity of testing
Describe meaning of NOTS and how NOTS relates to muscular strength?
NOTS is a principal for the factors that affect muscular strength. By using the overload principle, muscle fibers can be physiologically developed to become stronger over time by gradually increasing the resistance
Describe meaning of NOTS and how NOTS relates to muscular endurance?
NOTS is a principal for the factors that affect muscular strength and endurance. By using the overload principal, increasing the repetitions of a movement can cause physiological changes in the muscle and increase muscular endurance.
For muscular strength:
How many repetitions? How many sets? How many days/week?
1-6 reps per set for 2-5 sets. There should be a 3 min rest between sets. This can be done 2-3 times per week.
For muscular endurance:
How many repetitions? How many sets? How many days/week?
15-25 reps per set for 2-4 sets, with 1-2 min between sets. This can be done 2-3 times per week.
Question 4: 10 point POSSIBLE (MUST ANSWER ALL PARTS OF QUESTION)
a. Necessary Information: 25 % current body fat percentage, 15 % desired body fat, current body weight is 250 pounds.
b. Use information in (Question 4a), determine recommended body weight?
RBM= LBM/ (1.0 –DFP) LBM= 187.5 DFP = .15
220 lbs
Question 5: 10 points POSSIBLE
a. Back pain begins to be considered chronic if it persists longer than ____?
Months
Stretch routines have been found to reduce (list 5 answers)?
Stress
Muscular injury
Tendon and ligament injury
Muscle tightness
Sports injuries
c. Stretch technique that requires and assistance and more time?
PNF stretching
d. How long should you hold the final stretch position?
seconds
Perform Flexibility Stretching at this intensity?
Low intensity
f. How many flexibility session per week are recommended?
2-4 times per week
Question 6: 10 points POSSIBLE
4 component of lifestyle that can reduce the risk of cancer?
Diet, obesity, tobacco use, excessive use of alcohol
LIST 4 ways cell growth is controlled?
Oncogenes, tumor suppressor genes, telomere length, DNA
Deactivates cell division.
Telomeres
Estimated that 1 of _____ men and 1 of _____ women in the United States will develop cancer.
1 out of 2 men and 1 out of 3 women
Genetic material that guides the formation of cell proteins
RNA
5 ways DNA or RNA be altered?
Viruses, hormones, chemicals, radiation, genetic mutations
List 5 guidelines to prevent cancer?
Get proper nutrition, engage in physical activity, avoid excessive sun exposure, maintain recommended body weight, abstain from tobacco
Metastasis requires?
Angiogenesis so the cells can break away
Comprehensively define antioxidant? List 5 foods high in antioxidant?
Antioxidants are compounds that have the ability to absorb free radicals in the body before they cause damage. blackberries, prunes, plums, blueberries, and strawberries.
Cancer is the leading cause of death in children between __________ years old.
1-14 yrs old
Formation of new blood vessels?
Angiogenesis
List 5 Cancer early detection recommendations?
Yearly mammogram, colonoscopy, prostate exam, FOBT stool test, pap smear
Question 7: 10 points POSSIBLE
Describe fuel nutrients and regulatory nutrients
Fuel nutrients provide energy for normal body function and are carbohydrates, fats, and proteins, while regulatory nutrients maintain normal body function and are water, vitamins, and minerals
Describe essential nutrients, macronutrients, and micronutrients
Essential nutrients are the ones that someone’s body needs to survive and cannot create themselves, the person can only get this nutrient via diet.
Macronutrients are substance that are required in large amounts by the body (carbohydrates, fats, and proteins)
Micronutrients are substances that are required by the body in smaller amounts (vitamins and minerals)
Describe characteristics and functions of carbohydrates
Carbohydrates are macronutrients that consist of carbon, hydrogen, and oxygen. They provide energy, heat, and cell maintenance.
CALORIES per gram of carbohydrate
4
Describe how the body uses carbohydrates,
They are the major source of calories for brain, muscle, fat, and protein metabolism
Define simple carbohydrates, list 3 simple carbohydrates
Simple carbohydrates are monosaccharides, meaning, they only contain one sugar molecule. Glucose, fructose, and galactose are examples
List and describe 3 complex carbohydrates.
Complex carbohydrates contain more than one sugar per molecule. They include starches, dextrin, and glycogen.
Define fiber. List sources of fiber. Recommended fiber intake.
Fiber is a complex, indigestible carbohydrate that does not provide calories. It is recommended that males take 38g/day and females 25g/day
Describe fiber and disease prevention
Fiber can aid in disease prevention by lowering LDL and blood glucose levels by preventing them from being absorbed by the body.
define and describe the function of soluble and insoluble fiber
Soluble fiber is dissolves in water and can prevent the absorption of cholesterol and sugar into the bloodstream. Insoluble fiber cannot be dissolved by water and is a stool bulking agent that helps create softer stools.
Question 8: 10 points POSSIBLE. (MUST ANSWER ALL PARTS OF QUESTION)
a. Define HIV?
HIV is the human immunodeficiency virus, which predominantly attack helper T-cells
Define AIDS?
AIDS is a condition when a person has an HIV infection with a CD4 count less than 200 or an AIDS-defining illness
List 5 illnesses AIDS patients develop?
AIDS patients can develop: Kaposi sarcoma, cryptosporidium infections, T. gondii infections, PCP pneumonia, and tuberculosis
COMPLETELY Describe Transmission of HIV?
HIV can be transmitted via blood, semen, tears, saliva and other bodily fluids.
COMPLETELY Describe RISKY BEHAVIORS?
Risky behaviors increase the risk of HIV and other STD transmissions. These include, sharing needles and having unprotected sex
COMPLETELY Describe HIV TREATMENT
HIV treatment is HARRT therapy which consists of a combination of anti-viral therapies combined with yearly CD4 checks.
Question 9: 10 points POSSIBLE (MUST ANSWER ALL PARTS OF QUESTION)
Define stress?
Stress is the mental emotional and physiological response of the body to any situation that is new, threatening, frightening, or exciting.
List the 3 stress hormones?
Epinephrine, norepinephrine, cortisol
Define eustress and distress?
Eustress is the amount of stress that someone can experience and still have positive health and performance. Distress is the amount of stress that will decrease health and performance
Using information from lecture and class notes, comprehensively describe the BESST way to manage stress?
Being laid-back and easy-going are descriptors of Type _____ individuals?
Type B personalities
Commitment, confidence, and control are descriptors of Type _____ individuals?
Type C personalities
Greater risk for disease has been found for Type _____ individuals?
Type A personalities
Can Stress improve health, performance, and well-being?
Yes, up to a certain point
List 2 illnesses that increase when stress reaches mental/emotional limits?
Hypertension and heart disease
Most important benefit of physical activity in reducing responses to stress?
Physical activity can reduce muscular tension and metabolize stress-induced hormones.
Question 10: 10 points POSSIBLE. (MUST ANSWER ALL PARTS OF QUESTION)
a. Completely describe the morbidity and mortality of Tobacco use?
Tobacco use leads to 443,000 deaths per year and up to 30% of all cancers
b. Completely describe the cardiovascular effects of tobacco use?
Tobacco use can increase the risk of stroke, hypertension, and coronary artery disease
c. Completely describe the effects of tobacco on cancer risk?
Tobacco use is related in 30% of all cancer deaths
Questions 1-10 MUST be completed ENTIRELY (ALL) BEFORE XC questions are counted!!
XC QUESTIONS #1 and #2 will only be graded after (ALL) Questions 1-10 have been answered (NO EXCEPTIONS)!!
Completely describe “health care costs” and “trends” of Tobacco use?
8.7% of healthcare expenditure is dedicated to dealing with patients who use tobacco. This translates to $170 billion/ yr.
For the past several years, tobacco use has been trending down amongst all age groups except teenage females. After trending down, recently there has been an uptick in tobaccos use by this demographic.
Completely describe medical, physical, and exercise (aerobic, strength training) precautions for people with diabetes.
The ACSM has recommendations for exercise for type 2 diabetics. They suggest:
Begin 40-60 % HRR, increase 60-90%
3 days per week for 10-15 min
improve to 30 min / session up to 150 min/week
Check blood glucose levels 2 x in 30 min exercise p 317
Strength train 10-15 reps; 3-12 exercises; large muscle; 2x wk
