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HPEX 310 EXAM 1 QUESTIONS WITH
ACCURATE ANSWERS 2025 - 2026
Male,life,expectancy,,ANS,-,76.1,years Female,life,expectancy,,ANS,-,81.1,years over,the,last, 20 ,years,life,expectancy,has,_____________,,ANS,-,increased life,expectance,may,decrease,over,the,next,decade,because,.....,,ANS,-,CVD,,cancer,,respiratory,disease 4 ,major,factors,that,influence,health,and,longevity,,ANS,- ,lifestyle:,diet,and,exercise,,smoking,(most,influential) environment:,food,deserts,,air,quality genetics health,care,delivery what,is,wellness?,,ANS,-,optimal,health,which,encompasses,all,the,dimensions,of,well-being how,can,you,achieve,a,state,of,wellness?,,ANS,-,-,regular,PA
- ,proper,nutrition
- ,emotional/spiritual,balance
- ,eliminating,unhealthy,behaviors physical,wellness,,ANS,-,all,behaviors,that,keep,your,body,healthy
- ,healthy,body,weight,and,achieving,physical,fitness emotional,wellness,(mental,health),,ANS,-,social,skills,and,interpersonal,relationships
- ,emotional,stability
- ,mental,disorders,are,the,leading,cause,of,disability,between, 15 - 44y intellectual,wellness,,ANS,-,active,minds,throughout,life spiritual,wellness,,ANS,-,ability,to,understand,your,purpose,in,life;,experience,love,,pain,,peace,,sorrow social,wellness,,ANS,-,development,and,maintenance,of,meaningful,interpersonal,relationships
- ,quality,not,quantity environmental,wellness,,ANS,-,+,or,-,impact,on,total,wellness,
- ,polluted,air,,contaminated,water,,"safe,environment" occupational,wellness,,ANS,-,high,level,of,satisfaction,in,your,job,or,career,choice financial,wellness,,ANS,- ,live,comfortably,on,your,income,,in,addition,to,managing,money,in,a,responsible,way Healthy,people, 2020 ,goals,,ANS,-,-,attaining,high,quality,and,longer,lives
- ,reducing,risk,of,injury,and,premature,death
- ,achieving,health,equity physical,activity,,ANS,-,any,unplanned,contraction,of,skeletal,muscles,that,increase,energy,expenditure exercise,,ANS,-,a,sub,category,of,PA planned,,structured,,and,repetitive,physical,activities,done,to,improve,or,maintain,one,or,more,aspects,o f,physical,fitness less,than,____%,of,American,adults,do,the,recommended,amount,of,exercise,to,promote,health,,ANS,- ,50%
barriers,to,changing,lifestyle,,ANS,-,lack,of,knowledge lack,of,motivation denial low,self-efficacy lack,of,support time family,commitments Transtheoretical,Model,,ANS,-,1.,Precontemplation:,unaware,of,the,problem 2.,Contemplation:,aware,of,problem,,and,desired,behavior,change 3.,Preparation:,intends,to,take,action,within,the,month 4.,Action:,actively,making,changes,(highest,relapse,chance) 5.,Maintenance:,working,to,sustain,behavior,(after, 5 ,years,,change,is,permanent) SMART,goal,,ANS,-,Specific,,Measurable,,Achievable,,Realistic,,Timely principles,of,exercise,training,for,improving,Phys,Fit,,ANS,- ,overload,,progression,,specificity,,recuperation/recovery,,reversibility,,variation,,individualization Exercise,Prescription,,ANS,- ,an,individualized,amount,of,exercise,that,will,promote,PA,and,achieve,benefits,for,a,person
- ,fitness,goals
- ,mode
- ,warm-up
- ,conditioning,period
- ,cool-down What,is,a,warm-up?,,ANS,-, 5 - 15 ,minutes,that,precedes,a,workout should,be:,low-mod,intensity,,whole,body,or,exercise,specific
purpose,of,a,warm-up,,ANS,-,increase,muscle,temp,,blood,flow,,HR,,ventilation,,ROM What,is,a,cool-down?,,ANS,-, 5 - 15 ,minute,period,post-exercisee low,intensity what,is,the,purpose,of,a,cool-down?,,ANS,-,lower,body,temp get,blood,back,to,heart prevent,blood,pooling remove,excess,metabolites current,exercise,guidelines,adults,(18-64),,ANS,-, 150 ,mins,of,moderate,intensity 75 ,mins,of,vigorous,intensity 30 ,mins,most,days,of,the,week What,is,cardio,respiratory,endurance?,(CRE/CRF),,ANS,- ,ability,to,perform,aerobic,exercise,for,a,prolonged,period,of,time VO2,max,,ANS,-,-,gold-standard,measurement,of,CRE
- ,maximal,amount,of,oxygen,the,body,can,consume,and,utilize,during,exercise vo2,max,=,_________________,,______________,,ANS,-,cardiac,output,,arteriovenous,difference cardiac,output,=,(HR,*,SV) cardiorespiratory,system,,ANS,-,cardiovascular,system,and,respiratory,system cardiovascular,system,,ANS,-,heart,-->, 2 ,pumps,in, 1 right,side:,pumps,oxygen,depleted,blood,to,the,lungs,(pulmonary,circuit)
how,do,we,create,energy?,,ANS,- ,energy,released,from,the,breakdown,of,food,is,used,to,make,a,biochemical,compound,called,ATP 2 ,systems,to,produce,ATP 1.,anaerobic,system,(without,oxygen) 2.,aerobic,system,(with,oxygen) aerobic,is,primary,system,for,developing,CRE anaerobic,energy,production,,ANS,- ,high,energy,phosphates:,first,to,make,ATP,,fastest,to,make,ATP,,first,to,run,out ATP,--ATPase-->,ADP,+,Pi,+,energy PCr,+,ADP,--creatine,phosphate-->,ATP,+,Cr Glycolysis,,ANS,-,anaerobic,process,that,breaks,down,carbohydrates,in,cells 2 ,main,products:, 2 ,ATP,,lactic,acid 2 ,main,ways,CHO,are,supplied,to,muscle,,ANS,-,1.,blood,glucose 2.,glycogen,(storage,form,of,glucose) most,anaerobic,ATP,production,comes,from,glycolysis produces,quick,energy,AFTER,ATP-PC,System,for,intense,exercise,under, 2 ,minutes aerobic,energy,production,,ANS,-,exercise,>, 1 ,min,,takes,time,to,get,going, requires,oxygen,to,make,ATP CHO,,fats,,proteins,can,all,be,used,to,make,ATP exercise,>, 20 ,mins,-->,gradual,shift,from,CHO,to,fats,as,fuel
long,term,adaptations,to,aerobic,exercise,,ANS,-,decreased,HR increased,SV increased,cardiac,output increased,VO2,max increased,respiratory,abilities, increased,ability,to,produce,ATP health,benefits,of,good,CRE,,ANS,-,higher,VO2max,=,lower,chance,of,CVD evaluating,CRE,,ANS,-,VO2max,test field,tests:,1.5,mi,run,, 2 ,mi,run,, 1 ,mi,walk,, 6 ,min,walk cycle,ergometer,test FITT,principle,for,aerobic,program,,ANS,-,Frequency,,Intensity,,Time,,Type Training,threshold,(FITT,intensity),,ANS,-,>50%,VO2max,=,health/CRE,benefits 50 - 85%,VO2max,is,optimal max,HR,formula,,ANS,-, 220 - age age,predicted,max,HR,formula,,ANS,-,THR,=,(MaxHR),x,(Desired,Intensity,%) HRR,formula,,ANS,-,THR,=,[(maxHR,-,RHR),*,intensity],+,RHR initial,conditioning,phase,,ANS,-,-Lasts,roughly, 2 - 6 ,weeks,,depending,on,your,initial,fitness,level
- Start,at,a,comfortable,intensity,level
- Increase,duration,or,intensity,gradually,(separately,,not,both,at,once)
- Be,aware,of,body,pains,,and,rest,as,needed
isotonic,(dynamic,exercise),,ANS,-,Movement,of,a,body,part,at,a,joint Most,exercise,and,sports,are,isotonic 2 ,types,of,isotonic,contractions,,ANS,-,concentric,and,eccentric concentric,muscle,contraction,,ANS,-,muscle,shortens,during,movement,against,gravity,or,resistance eccentric,,ANS,-,muscle,lengthens,during,movement,against,gravity,or,resistance isometric,contraction,,ANS,-,uses,muscle,tension,,but,involves,no,movement good,way,to,develop,strength,after,injury isokinetic,,ANS,-,performed,at,a,constant,velocity uses,machines,that,provide,resistance,throughout,the,full,range,of,motion slow,twitch,fibers,(type,I),,ANS,-,contract,slowly generate,little,force,,highly,resistant,to,fatigue fast,twitch,fibers,(Type,IIx),,ANS,-,Contract,quickly Generate,a,lot,of,force,,but,fatigue,quickly intermediate,fibers,(Type,IIa),,ANS,-,Serve,as,a,combination,of,the,other,two,types Contract,rapidly,,produce,great,force,,and,resist,fatigue fiber,recruitment,,ANS,-,process,involving,more,muscle,fibers,to,increase,muscle,force
- untrained,individuals,cannot,recruit,all,muscle,fibers
- increases,w/,training
2 ,physiological,factors,that,determine,the,amount,of,force,a,muscle,can,generate,,ANS,- ,1.,size,of,muscle,(primary,factor)
- larger,muscle,,greater,force 2.,number,of,muscle,fibers,recruited,during,a,movement
- the,more,fibers,that,are,stimulated,,the,greater,the,force,generated how,to,evaluate,muscular,strength,,ANS,-,One,repetition,max,(1,RM),test
- ,measures,max,amount,of,weight,that,can,be,lifted,one,time how,to,evaluate,muscular,endurance,,ANS,-,push-up,test sit-up/curl-up,test sit,to,stand increased,strength,,ANS,-,high,resistance,+,low,reps increased,endurance,,ANS,-,low,resistance,+,high,reps adaptations,to,resistance,training,,ANS,-,-faster,fiber,recruitment
- hypertrophy:,increase,in,muscle,size,due,to,fiber,size,increase safety,concerns,for,weight,training,,ANS,-,use,spotters use,collars,on,free,weights dont,drop,weights always,warm,up breathe,during,exercise exercise,prescription:,starter,phase,,ANS,-, 1 - 3 ,weeks lighter,weights,,more,reps
benefits,of,flexibility,,ANS,-,increased,joint,mobility more,efficient,body,movement better,posture prevents,LBP benefits,of,good,posture,,ANS,-,minimizes,joint,wear,and,prevents,arthritis reduces,stress,on,spine,ligaments prevents,muscle,fatigue prevents,strains,or,overuse,problems ___%,of,people,will,experience,LBP ___%,americans,will,be,disables,by,LBP,in,their,lifetime,,ANS,-,80% 15% chronic,back,pain,=,,ANS,-,6+,months lordosis,,ANS,-,caused,by,weak,abs,and,hip,flexors how,to,evaluate,flexibility,,ANS,-,sit,and,reach,test:, flex,the,trunk,,LB,muscles,and,hamstrings shoulder,flexibility,test:,ROM,at,shoulder Techniques,to,increase,flexibility,,ANS,-,Dynamic,Stretching Ballistic,Stretching Static,Stretching PNF
dynamic,stretching,,ANS,- ,muscles,are,stretched,by,moving,joints,slowly,and,fluidly,through,their,range,of,motion ballistic,stretching,,ANS,-,a,series,of,quick,,bouncing-type,stretches static,stretching,,ANS,-,muscle,is,slowly,and,gently,stretched,and,then,held,in,the,stretched,position PNF,,ANS,-,stretching,techniques,that,involve,combos,of,alternating,contractions,and,stretches FITT,for,stretching:,starter,phase,,ANS,-,F:, 2 - 3 ,sessions,per,week I:, 5 - mins,, 15 - 30 ,secs,,mild,discomfort T:, 3 ,weeks FITT,for,stretching:,slow,progression,phase,,ANS,-,F:, 2 - 3 ,sessions,per,week I:, 10 - 30 ,mins,, 15 - 30 ,secs,,mild,discomfort T:, 6 - 12 ,weeks FITT,for,stretching:,maintenance,phase,,ANS,-,F:, 2 - 3 ,sessions,per,week I:, 30 ,mins,, 15 - 30 ,secs T:,start,after,week, 16 FITT,principle,for,stretching,,ANS,-,F:,most,days,of,the,week I:,mild,discomfort,,NOT,PAIN T:, 15 - 30 ,seconds,per,stretch,,>2,times,per,muscle T:,static,,PNF,,dynamic,,ballistic avoiding,injuries,,ANS,-,do,not,hold,your,breath do,not,fully,extend,knee,,neck,,or,back do,not,stretch,muscles,that,are,already,stretched
