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HPEX 310 - EXAM #1 QUIZZES WITH ANSWERS
UPDATED 2025 - 2026
Life,Expectancy,for,Men,ANS,-,76.1,years Life,Expectancy,for,Women,ANS,-,81.1,years Life,expectancy,has,increased,over,the,past, 20 ,years.,What,is,the,USA,ranked,@?,ANS,-,43rd;,Monaco,1st Life,expectancy,may,decrease,over,the,next,decade.,Why?,ANS,-,1.,CVD, 2.,Cancer 3.,Respiratory,Diseases What,are, 4 ,major,factors,that,influence,health,and,longevity?,ANS,- ,1.,Lifestyle,(plays,the,biggest,roles;,about,53%), 2.,Environment,(ex.,air,quality,,sidewalks,,access,to,PA;,21%) 3.,Genetics,(ex.,CVD;,16%), 4.,Health,Care,Quality,(ex.,do,we,have,access,to,health,care,&,what,level,do,we,get?;,10%) Describe,Optimal,Health,ANS,-,A,state,of,health,which,encompasses,all,the,dimensions,of,well-being How,can,you,achieve,a,state,of,wellness?,ANS,-,1.,Regular,PA, 2.,Proper,nutrition, 3.,Emotional/Spiritual,balance,(ex.,mental,health), 4.,Eliminating,unhealthy,behaviors What,are,the, 8 ,Wellness,Components?,ANS,-,1.,Physical,wellness 2.,Emotional,wellness, 3.,Intellectual,wellness,
4.,Spiritual,wellness 5.,Social,wellness 6.,Environmental,wellness 7.,Occupational,wellness, 8.,Financial,wellness Describe,Physical,wellness,ANS,- ,All,the,behaviors,that,keep,your,body,healthy,(maintaining,a,health,weight,and,achieving,physical,fitness) Describe,Emotional,wellness,ANS,-,aka,Mental,health,- ,social,skills,and,interpersonal,relationships,(emotional,stability,,mental,disorders,are,the,leading,cause,of, disability,between, 15 - 44y) Describe,intellectual,wellness,ANS,-,active,minds,throughout,life,(keeping,mind,stimulated,over,time) Describe,Spiritual,wellness,ANS,- ,ability,to,understand,your,purpose,in,life;,experience,love,,pain,,peace,,sorrow,,etc.,(ex.,religion,,meditati on,,mindfulness,,visualization,,taking,a,walk,and,being,mindful,,etc.) Describe,Social,wellness,ANS,- ,development,and,maintenance,of,meaningful,interpersonal,relationships,(Quality,not,Quantity) Describe,Environmental,wellness,ANS,-,+,or,- ,impact,on,total,wellness,(e.g,polluted,air,,contaminated,water,,"safe,environment";,more,park,,playgrou nds,,sidewalks,,etc.) Describe,Occupational,wellness,ANS,-,high,level,of,satisfaction,in,your,job,or,career,(aka,-
,enjoy,your,work,and,keep,an,open,mind) Describe,Financial,wellness,ANS,- ,live,comfortably,on,your,income,,in,addition,to,managing,money,in,a,responsible,way
5.,Decreased,risk,of,osteoporosis, 6.,Easier,to,perform,activités,of,daily,living,(helps,with,functionality), 7.,Improved,Mood, 8.,Improved,Cognitive,function, 9.,Decrease,anxiety,and,depression, 10.,Decreased,risk,or,early,death, 11.,Decreased,risk,of,CVD 12.,Reduced,fall,risk What,are,health,related,components,of,fitness?,ANS,-,-,CRF,
- ,Muscular,strength,
- ,Muscular,endurance,
- ,Flexibility,
- ,Body,Composition, (Mainly,for,the,general,population) What,are,skill,related,components,of,fitness?,ANS,-,-,Agility,
- ,Coordination,
- ,Balance,
- ,Power,
- ,Reaction,time,
- ,Speed, (Mainly,focuses,on,athletes) Describe,Cardiorespiratory,Endurance,ANS,- ,the,ability,of,the,circulatory,and,respiratory,system,to,supply,oxygen,during,sustained,PA Describe,Body,composition,ANS,- ,the,relative,amounts,of,muscle,,fat,bone,,and,other,vital,parts,of,the,body
Describe,Muscular,Strength,ANS,-,the,ability,of,muscle,to,exert,force Describe,Muscular,Endurance,ANS,-,the,ability,of,a,muscle,to,continue,to,perform,without,fatigue Describe,Flexibility,ANS,-,the,range,of,motion,available,at,a,joint,(most,neglected,exercise) Describe,Complete,Lifestyle,Management,ANS,-,-,PA,and,exercise,on,a,regular,basis,
- ,Avoid,prolonged,periods,of,sitting,
- ,Healthy,weight,maintenance,
- ,Healthy,Diet,
- ,managing,stress,
- ,Avoid,drug/tobacco,use,
- ,Limit,alcohol,consumption,
- ,Reduce,your,risk,of,injury,
- ,Regular,MD,visits,
- ,Maintain,MD,visits,
- ,Maintain,healthy,relationships,
- ,Practice,spiritual,wellness,
- ,Occupational,wellness,
- ,Financial,wellness Tips,for,success,when,making,lifestyle,changes:,ANS,- ,1.,Patient,must,recognize,problem,("motivational,interviewing";,avoid,the,"righting,reflex"), 2.,Identify,a,target,behavior,for,change,(ex:,smoking,,exercise,,flossing,,nutritional), 3.,Evaluate,the,benefits,of,behavior,change,(short,and,long,term,benefit, 4.,Identify,motivation,to,change,(where,are,they,in,the,"stages,of,change",model)
Tips,for,success,when,dealing,with,challenges,and,relapses:,ANS,- ,1.,Relapse,Prevention:,tactics,to,prevent,returns,to,unhealthy,behaviors, 2.,Relapses,are,common,before,reaching,maintenance, 3.,Use,Awards What,is,the,idea,of,an,exercise,prescription?,ANS,- ,an,individualized,amount,of,exercise,that,will,promote,PA,and,achieve,benefits,for,a,person,(ex:,fitness,go als,,mode,,warm,up,,,conditioning,period,,cool,down) What,is,the,overload,principle?,ANS,- ,ex:,gradually,increasing,weight,when,lifting;,increasing,duration,of,time,when,doing,cardio/running What,is,the,progression,principle?,ANS,-,10%,rule,- ,can,not,increase,by,more,than,10%,,if,you,do,more,,there's,a,chance,for,injury What,is,the,specificity,principle?,ANS,- ,all,adaptations,are,specific,to,a,stimulus,applied;,different,muscle,groups What,is,the,Recuperation/Recovery,principle?,ANS,-,-,build,in,periods,of,rest,
- ,dangers,of,overtraining;,self,induced,stress,permanently;,metabolic,impact,over- time,(in,the,general,population,when,people,start,hitting,their,goal,,they,don't,want,to,stop),
- ,loading,models What,is,the,reversibility/detraining,principle?,ANS,- ,if,you,completely,stop,training,everything,will,go,back,to,where,you,first,started;,lose,all,your,gainz What,is,the,variation,principle?,ANS,- ,Must,vary,training,program;,people,get,stuck,doing,the,same,thing,repeatedly What,is,the,individualization,principle?,ANS,- ,everyone,adapts,to,training,stimuli,differently;,no,one,person,is,the,same
When,designing,and,exercise,program,,describe,the,warm,up,phase,and,the,purpose,of,warm,ups:,ANS,-,- ,should,last, 5 - 15 ,minutes,before,a,workout,(should,be,low-moderate,intensity,and,is,progressive.
,Purpose,of,warm,ups:,increase,muscle,temp.,,increase,vasodilation/blood,flow,,increase,HR,,increase,ven tilation,,cognitive,awareness,,increase,ROM,,etc. When,designing,and,exercise,program,,describe,the,cool,down,phase,and,the,purpose,of,cool,downs:,ANS ,-,-,should,last, 5 - 15 ,minute,after,workout,and,be,low,intensity,
,Purpose,of,cool,downs:,lower,body,temp.,,get,blood,back,to,the,heart,(venous,return),,prevent,blood,poo ling,(can,lead,to,heart,attacks,,pulmonary,aneurysm,,or,stroke),,remove,exercise,metabolites,(lactate,,or,b lood,lactate) Is,too,much,exercise,good,or,bad?,ANS,-,- ,Training,for,sport,requires,long,,intense,training,(skill,related,components:,speed,,agility,,balance,,coordi nation,,power,,reaction,time),
,Training,for,health,only,requires,moderate,training,(improves,immune,function;,intense,trying,decrease,i mmune,functions,like,stress,hormones) How,to,avoid,Sedentary,behaviors,and,why,its,beneficial:,ANS,-,- ,prolonged,sitting,(>10hours/day),may,have,more,negative,health,risks,than,smoking,
- ,taking,breaks,may,reduce,the,risks,of,numerous,disease What,do,current,guidelines,say,about,fitness,for,adults, 18 - 64?,ANS,-,-, 150 ,minutes,of,moderate,intensity,
- , 75 ,minutes,of,vigorous,intensity,
- ,"30,minutes,most,days,of,the,week",
- ,Threshold,for,health,benefits,=,minimum,level,of,exercise/PA,to,see,health,benefits,
,Do,we,have,to,do,it,all,in,one,shot?,no,way!,if,a,person,is,not,able,to,complete,all, 30 ,minutes,at,once,,they ,could,do, 10 ,mins,3x,a,day,or,keep,decreasing,until,they,have,hit, 30 ,mins,for,that,day! What,are,Barriers,to,Physical,activity?,ANS,-,-,Lack,of,time,
In,the,cardiovascular,system,,the,circulatory,system,is,basically,the,blood,vessels.,What,do,the,veins,do?,A NS,-,carry,oxygen,depleted,blood,from,the,body's,tissues,back,TO,the,heart What,are,the,two,main,components,in,the,respiratory,system?,ANS,-,lungs,and,alveoli In,the,lungs,,what,is,exhalation?,ANS,-,carbon,dioxide,is,released,from,the,air In,the,lungs,,what,is,inhalation?,ANS,-,oxygen,enters,the,lungs describe,Alveoli,ANS,-,tiny,air,sacs,which,allow,for,rapid,gaseous,exchange Describe,the,blood,flow,through,the,cardiorespiratory,system:,ANS,-,Superior/Inferior,Vena,cava, Right,Atrium, Right,Ventricle, Pulmonary,artery, Lungs, Pulmonary,Vein, Left,Atrium, Left,Ventricle, Aorta, Arteries, Arterioles, Capillaries, Venules, Veins Vena,Cava What,is,the,biochemical,compound,that,is,used,when,energy,is,released,from,the,breakdown,of,food?,AN S,-,Adenosine,Triphosphate,(ATP)
Which,energy,system,requires,oxygen?,ANS,-,Aerobic Which,energy,system,does,not,require,oxygen?,ANS,-,Anaerobic What,is,the,primary,energy,system,for,developing,CRE?,ANS,-,Aerobic Describe,Anaerobic,energy,production,ANS,- ,High,Energy,phosphates:,1st,to,make,ATP,,fastest,to,make,ATP,,and,1st,to,run,out Describe,the,ATP,-,PC,energy,system:,ANS,-,ATP,-,store,small,amounts,(few,seconds,of,energy) PCr(Phosphocreatine),-, 5 - 10 ,seconds,of,energy ATP,---(???)--->,ADP,+,Pi,+,Energy,ANS,-,ATPase Per,+,ADP,---(???)--->,ATP,+,Cr,ANS,-,Creatine,kinase What,is,the,process,that,breaks,down,carbs,(CHO),in,cells?,ANS,-,Glycolysis What,are,the, 2 ,main,ways,CHO,(carbs),are,supplied,to,the,muscles?,ANS,-,1.,Blood,Glucose, 2.,Glycogen,(storage,form,of,glucose) What,energy,system,does,ATP,production,mostly,comes,form,Glycolysis?,ANS,- ,Anaerobic;,produces,quick,energy,AFTER,ATP-PC,system,for,intenser,exercise,under, 2 ,minutes What,are,the, 2 ,main,products,of,Glycolysis?,ANS,-,1.,ATP 2.,Lactic,Acid
5.,etc. Describe,designing,an,aerobic,workout,program,ANS,-,1.,Set,goals,(short,and,long,term,goals) 2.,Warm,up,(5- 10 ,min,low,intensity,exercise,,the,more,targeted,,the,better), 3.,Cool,down,(5+,min,,light,exercise,&,stretching) Describe,how,to,find,intensity,for,a,person,for,an,aerobic,workout,program,ANS,-,Intensity:,
- ,MaxHR,Estimation,=, 220 - age
- ,Age,predicted,Max,HR,formula:,THR,=,(Max,HR),x,Desired,Intensity,(%),
- ,Heart,Rate,Reserve,Formula:,THR,=,{(MaxHR-RHR),x,Desired,Intensity,(%)},+,RHR,<--,this,creates,a,range! Describe,the,workout,using,the,FITT,principle,for,an,aerobic,workout,program,ANS,-,-,Time:, 20 - 60 ,min,recommended;,"bouts",
,Type:,Large,muscle,groups,and,dynamic!,(jogging,,cycling,,rowing);,endurance,training,,interval,training,,c ross,training When,developing,an,individualized,exercise,prescription,for,a,patient,,describe,the,initial,conditioning,ph ase,ANS,-,-,lasts,roughly, 2 - 6 ,wks,,depending,on,initial,fitness,level,
- ,start,@,a,comfortable,intensity,
- ,increase,duration,and,intensity,gradually,(separately,,not,both,at,once),
- ,be,aware,of,body,pains,,and,rest,accordingly When,developing,an,individualized,exercise,prescription,for,a,patient,,describe,the,improvement,phase,A NS,-,-,ranges,from, 12 - 40 ,wks,
- ,progress,is,more,rapid,than,initial,conditioning,phase
- ,increase,duration,and,frequency,1st,,then,start,increasing,intensity When,developing,an,individualized,exercise,prescription,for,a,patient,,describe,the,maintenance,phase,A NS,-,-,usually,reached,after, 16 - 28 ,wks,of,training,
- ,fitness,goal,has,been,achieved,
- ,continue,exercising,regularly,,but,no,need,to,continue,increasing,duration,,frequency,,and,intensity,
- ,key,factor,in,maintaining,cardiorespiratory,fitness,is,exercise,intensity How,can,we,adapt,around,barriers,during,exercise,adherence?,ANS,-,- ,Time,is,a,real,issue,of,course,:,family,obligations,,work,,etc.,
- ,Time,is,also,an,excuse,:,time,management,is,key! What,are,other,adherence,issues,people,may,come,across,during,exercise,adherence,that,will,steer,them, away,from,workout,out?,ANS,-,1.,muscle,soreness, 2.,adaptations,take,time,and,patience, 3.,etc. What,is,muscular,endurance?,ANS,-,the,ability,to,generate,force,over,and,over,again What,is,muscular,strength?,ANS,-,the,ability,of,muscle,to,exert/generate,force What,is,muscular,functionality?,ANS,- ,day,to,day,activities;,this,is,important,fro,everyone,but,becomes,more,focused,on,in,the,general,populati on What,are,some,strength,training,myths?,ANS,-,1.,"it,will,make,you,too,bulky" 2.,"children,should,not,do,it" 3.,"it,won't,help,your,health" What,are,some,benefits,of,strength,training?,ANS,-,1.,reduces,low,back,pain 2.,reduces,joint,and/or,muscle,injuries,from,PA, 3.,delays,and,reduces,age-related,decreases,in,strength, 4.,helps,prevent,osteoporosis, 5.,improves,ADL,performance, 6.,increase,resting,energy,expenditure,(aka,resting,metabolic,rate
What,is,an,eccentric,contraction?,ANS,- ,muscle,lengthening,during,movement,against,gravity,or,resistance,(ex;,bicep,curl,downward,away,from,t he,chest) Describe,Isometric,or,static,exercise,ANS,-,-,uses,muscle,tension,,but,involves,no,movement,
- ,good,way,to,develop,strength,after,an,injury Describe,Isokinetic,exercise,ANS,-,-,performed,at,a,constant,velocity,
- ,uses,machines,that,provide,resistance,throughout,the,full,range,of,motion What,are,slow,twitch,fibers?,ANS,-,-,Type, 1 ,fibers,
- ,contract,slowly,
- ,generate,little,force,
- ,highly,resistance,to,fatigue,
- ,needs,a,lot,of,oxygen What,are,intermediate,fibers?,ANS,-,-,Type,IIa,fibers,
- ,serve,as,a,combination,of,Type, 1 ,and,IIx,fibers,
- ,contract,rapidly,
- ,produce,great,force
- ,resist,fatigue What,are,fast,twitch,fibers?,ANS,-,-,Type,IIx,fibers,
- ,contract,quickly,
- ,generate,a,lot,of,force,
- ,fatigue,very,quickly,
- ,highly,glycolytic Which,skeletal,muscle,fiber,type,do,we,have,most,of?,ANS,-,-,usually,equal!,(genetic,component),
- ,training,status,impacts:,elite,runner,vs.,elite,sprinter Can,we,change,our,fiber,types?,ANS,-,yes,,depending,on,training,but,it,does,take,a,very,long,time,to,alter Describe,the,fiber,type,recruitment,ANS,-,-,process,involving,more,muscle,fibers,to,increase,muscle,force
- ,untrained,individuals,cannot,recruit,all,muscle,fibers,
- ,increases,with,training What,order,do,we,recruit,muscle,fibers,during,exercise?,ANS,-,Slow,to,fast What,are, 2 ,physiological,factors,that,determine,the,amount,of,force,a,muscle,can,generate?,ANS,- ,1.,Size,of,the,muscle,(primary,factor):,the,larger,the,muscle,,the,greater,the,force,produced, 2.,#,of,muscle,fibers,recruited,during,a,movement:,the,more,fibers,that,are,stimulated,,the,greater,the,for ced,generated,(1st,thing,that,happens,to,make,you,stronger,during,resistance,training) Describe,the,One-repetition,maximum,(1,RM),test,ANS,-,- ,measure,max,amount,of,weight,that,can,be,lifted,one,time,(recommended,for,experienced,lifters,only)
- ,estimated, 1 ,RM,test,(recommended,for,beginner,to,intermediate,lifters) Why,might,I,estimate,1RM,instead,of,actually,predicting,it?,ANS,- ,improper,form,and,technique,for,inexperienced,lifters What,are,some,of,the,muscular,endurance,tests?,ANS,-,1.,push,up,test, 2.,sit,up,or,curl,up,test, 3.,sit,to,stand,test, 4.,etc. High,resistance,+,low,reps,=,??,ANS,-,increased,strength Low,resistance,+,high,reps,=,??,ANS,-,increased,endurance
- ,lighter,weights,,more,reps
- ,do,only, 1 ,set,per,exercise,
- ,frequency;,2x,a,wk
- ,a,lot,of,volume;,begin,to,recruit,muscle,fibers Describe,the,slow,progression,phase,for,weight,lifting,ANS,-,-, 4 - 20 ,wks
- ,heavier,weights,,fewer,reps
- ,increase,sets,per,exercise,to, 2 - 3 ,
- ,increase,frequency,to, 2 - 3x,per,wk Describe,the,maintenance,phase,for,weight,lifting,ANS,-,-,starts,around,wk, 20 ,
- ,requires,a,long-term,commitment,to,maintain,gains,
- ,the,effort,needed,to,maintain,gains,is,not,as,great,as,the,initial,effort,
- ,as,little,as,one,workout,a,wk,can,maintain,strength What,are,some,ways,to,stay,motivated,during,exercise/strength,training?,ANS,-,- ,make,time,to,train,regularly,
- ,make,training,fun,
- ,find,a,workout,space,or,a,facility,you,like
- ,plan,a,program,that's,challenging,,but,enjoyable,
- ,workout,with,a,friend,or,training,partner,
- ,remember,the,benefits,of,strength,training;,improved,appearance,,elevated,self- esteem,,an,elevated,metabolic,rate,,and,an,overall,feeling,of,well-being Describe,flexibility,ANS,-,-,part,of,everyday,life,
- ,any,movement,that,requires,stretching,,ruching,,or,twisting,requires,flexibility,
- ,certain,sports/activities,require,flexibility,to,succeed,
- ,the,ability,to,move,joints,freely,through,their,full,range,of,motion
What,are, 5 ,structural,limitations,to,movement?,ANS,- ,1.,The,shape,of,our,bones/type,of,joint,ball,(ball,and,socket,vs,hinge);,the,only,one,that,CANNOT,be,impro ved,, 2 - 5 ,can,be,improved, 2.,Stiff,muscles, 3.,Connective,tissues, 4.,Tendons, 5.,Tight,skin What,are,the, 2 ,muscle,protective,systems?,ANS,-,1.,Golgi,Tendon,Organs,(GTOs);,Tension, 2.,Muscle,Spindles;,Stretch What,plays,a,role,in,limiting,flexibility?,ANS,-,Muscles,spindles;,"stretch,reflex" What,are,the,benefits,of,flexibility?,ANS,- ,1.,Increases,joint,mobility:,prevention,of,excessive,tissues,build,up,(scar),,joint,lubrication,(reduces,frictio n),,reduces,tension,on,muscles, 2.,More,efficient,body,movement, 3.,Better,posture:,good,posture,-,body,alignment,(least,amount,of,strains,to,hold,posture),,bad,posture,- ,body,out,of,alignment,(holding,positions,that,stretch,muscles,on,one,side,,while,shortening,them,on,the, other,side;,leads,to,pain/damage,over,time), 4.,Prevents,lower,back,pain,(LBP):,most,back,pain,comes,from,muscle,stiffness,somewhere,else,,ex,- ,core,work,can,cause,tension,in,the,back What,are,the,benefits,of,good,posture?,ANS,-,-,minimizes,joint,wear,and,prevents,arthritis,
- ,reduces,stress,on,the,ligaments,in,the,spine,
- ,prevents,spinal,nerve,stress/associated,pains
- ,prevents,muscle,fatigue
- ,prevents,strains,or,overuse,problems,
- ,prevents,backache,and,muscular,pain
- ,contributes,to,good,appearance
