Chapter 15 Engaging In Physical Fitness

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1. Intensity of an exercise is determined by the maximum _____ _____ of the individual.



Hint:  Two words, first word starts with an H and second starts with an R

Explanation

The intensity of an exercise is determined by the maximum heart rate of the individual. Heart rate refers to the number of times the heart beats per minute, and it is commonly used as a measure of exercise intensity. The higher the heart rate during exercise, the more intense the workout is. By monitoring and controlling the heart rate, individuals can adjust the intensity of their exercise to meet their fitness goals.

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About This Quiz
Physical Fitness Quizzes & Trivia

Quiz for chapter 15, Engaging in physical fitness. Book is Health Promotion in Nursing.

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2. Is an example of a muscle endurance test:  having the individual lift a certain amount of weight for as long as possible?

Explanation

An example of a muscle endurance test is having the individual lift a certain amount of weight for as long as possible. This test measures the ability of the muscles to sustain repeated contractions over an extended period of time. By lifting a certain weight continuously, the individual's muscle endurance can be assessed.

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3. TRUE OR FALSE

Surgeon General recommends that a person exercise most days of the week.

Explanation

The Surgeon General recommends that a person exercise most days of the week because regular physical activity has numerous health benefits. Engaging in exercise can help reduce the risk of chronic diseases, improve mental health, enhance sleep quality, and increase overall well-being. Therefore, it is important for individuals to incorporate regular exercise into their daily routine to maintain good health.

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4. It is important for a nurse to remember, when giving suggestions to a client about the time of day to exercise, a recommendation of early morning or late afternoons is a proper recommendation.

Explanation

A nurse should recommend early morning or late afternoon as the ideal time for exercise because during these times, the temperature is usually cooler, which can prevent overheating and dehydration. Additionally, exercising in the morning can help kickstart metabolism and provide energy for the rest of the day, while exercising in the late afternoon can help relieve stress and promote better sleep at night. Therefore, suggesting these times for exercise is a proper recommendation for a nurse to make.

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5. The RICE method means, Rest, Ice, Compression and Elevate.

Explanation

The RICE method is a common acronym used to remember the steps for treating minor injuries such as sprains or strains. "Rest" refers to avoiding any activity that may worsen the injury, "Ice" involves applying ice to reduce swelling and pain, "Compression" means using a bandage or wrap to apply pressure to the injured area, and "Elevate" suggests keeping the injured area elevated above the heart to reduce swelling. Therefore, the statement that the RICE method means Rest, Ice, Compression, and Elevate is true.

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6. TRUE OR FALSE
In the overload principle, overload means the body is being forced to do more than it normally does?

Explanation

The overload principle states that in order to improve fitness and performance, the body must be subjected to a greater than normal stress or load. This can be achieved through increasing the intensity, duration, or frequency of exercise. Therefore, the statement "In the overload principle, overload means the body is being forced to do more than it normally does" is true.

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7. What is the byproduct of heavy exercise which causes pain and soreness?

Explanation

During heavy exercise, the body requires energy, and when there is not enough oxygen available, it breaks down glucose through a process called anaerobic glycolysis. This process produces lactic acid as a byproduct. The accumulation of lactic acid in the muscles leads to the sensation of pain and soreness. Therefore, lactic acid is the correct answer.

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8. The level or zone one should attain during aerobic activity to receive any training benefits is the _______  heart rate.

Hint:  starts with a T

Explanation

The level or zone one should attain during aerobic activity to receive any training benefits is the target heart rate. This is the heart rate that an individual should aim for in order to achieve optimal cardiovascular conditioning and improve overall fitness. By exercising within the target heart rate zone, the body is able to efficiently utilize oxygen and burn calories, leading to improved endurance and cardiovascular health.

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9. Injury to the ligament is called a _______


Hint, starts with an S

Explanation

An injury to the ligament is commonly referred to as a sprain.

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10. ____ ____ index is used to relate height and weight to determine whether the individual is considered overweight or obese.

Explanation

The term "body mass index" (BMI) is used to relate height and weight to determine whether an individual is considered overweight or obese. The correct answer options "body mass", "Body Mass", and "Body mass" all refer to the same concept.

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11. TRUE or FALSE

To calculate a target heart rate zone (THR), the maximum heart rate (MHR) and the heart rate and the heart rate reserve (HRR) must first be determined.

Explanation

To calculate a target heart rate zone (THR), it is necessary to determine both the maximum heart rate (MHR) and the heart rate reserve (HRR). The MHR is the highest heart rate a person can achieve during exercise, while the HRR is the difference between the MHR and the resting heart rate. By calculating these values, one can establish the appropriate target heart rate zone for effective and safe cardiovascular training. Therefore, the statement is true.

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12. Intensity of the workout uses the heart rate _______.

Hint: starts with R

Explanation

The correct answer is "reserve" or "Reserve". The intensity of a workout is measured using the heart rate reserve. Heart rate reserve is the difference between a person's maximum heart rate and their resting heart rate. It is used to determine the target heart rate zone for effective and safe exercise. By calculating the heart rate reserve, individuals can tailor their workout intensity to achieve their fitness goals.

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13. Which of these components are for health related fitness?

Explanation

The components of body composition, flexibility, muscular and cardiovascular strength are all related to health. Body composition refers to the ratio of fat to muscle in the body, which is important for overall health. Flexibility is the ability of the muscles and joints to move through a full range of motion, which helps prevent injuries and improves physical performance. Muscular strength and cardiovascular strength are both important for maintaining a healthy heart and overall physical fitness.

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14.  A client fitness program should start with?

Explanation

A client fitness program should start with an inventory of the individual that includes their current level of fitness and medical history. This is important because it helps to assess the client's starting point and any potential health risks or limitations they may have. By understanding their current fitness level and medical history, a personalized and effective fitness program can be designed to meet their specific needs and goals. This ensures that the program is safe and tailored to the individual, maximizing their chances of success and minimizing the risk of injury.

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15. TRUE or FALSE

The heart rate reserve is the difference between the resting heart rate and the maximum heart rate.

Explanation

The heart rate reserve refers to the difference between the maximum heart rate and the resting heart rate. This reserve represents the range of heartbeats that an individual has available for exercise or physical activity. By subtracting the resting heart rate from the maximum heart rate, we can determine the heart rate reserve. Therefore, the statement is true.

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16. TRUE or FALSE

It is recommended that the intensity of training be from 50-85 percent of the HRR, or 60-90 percent of the MHR for developing and maintaining cardiovascular health.

Explanation

It is recommended that the intensity of training be from 50-85 percent of the HRR, or 60-90 percent of the MHR for developing and maintaining cardiovascular health. This means that exercising within this intensity range can be beneficial for cardiovascular health.

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17. TRUE or FALSE
When working out, it is recommended that you try to maintain a workout of "somewhat hard" to "hard", when using rate of perceived exertion for an experienced exerciser.

Explanation

It is recommended that experienced exercisers maintain a workout intensity of "somewhat hard" to "hard" when using the rate of perceived exertion. This means that the workout should be challenging enough to push the body and stimulate progress, but not too difficult that it becomes unsustainable or leads to injury. By maintaining this level of intensity, experienced exercisers can continue to see improvements in their fitness levels.

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18. Performance-related fitness includes the components of agility, reaction time, coordination, power, speed and ____________?

Explanation

The blank needs to be balance. It may also include other health components. See page 323 of the book.

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19. Can health related fitness and performance fitness overlap in components?

Explanation

Health-related fitness and performance fitness can overlap in components because both types of fitness require a combination of physical attributes such as cardiovascular endurance, muscular strength, flexibility, and body composition. For example, improving cardiovascular endurance not only enhances overall health but also contributes to better performance in activities such as running or swimming. Similarly, developing muscular strength can benefit both health and performance in sports or other physical activities. Therefore, it is possible for health-related fitness and performance fitness to share common components and overlap in their requirements.

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20. The level of cardiovascular fitness is determined by the maximal amount of ____________ the human body is able to use per minute of physical activity.

Explanation

The level of cardiovascular fitness is determined by the maximal amount of oxygen the human body is able to use per minute of physical activity. Oxygen is an essential component for energy production during physical activity. The body's ability to efficiently use oxygen is an indicator of cardiovascular fitness, as it reflects the efficiency of oxygen delivery to the muscles and the body's ability to remove waste products. Therefore, the correct answer is oxygen.

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21. If a client asks "Why should I exercise?"  What might your response as a nurse be?

Explanation

As a nurse, my response to a client asking "Why should I exercise?" would be that physical activity is fun, feels good, and is beneficial to the body. This explanation highlights the positive aspects of exercise, emphasizing that it can be an enjoyable experience and provide a sense of well-being. Additionally, it acknowledges the various benefits of exercise, such as improving overall health, increasing energy levels, and reducing the risk of chronic diseases. By presenting exercise in a positive light, this response may motivate the client to engage in regular physical activity.

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22. Is client nutrition and healthy behaviors education an integral part  and primary focus of the nursing practice, regardless of the setting?

Explanation

Client nutrition and healthy behaviors education is an integral part and primary focus of the nursing practice, regardless of the setting. Nurses play a crucial role in promoting and educating clients about healthy lifestyle choices, including proper nutrition and behaviors that contribute to overall well-being. By providing education and guidance, nurses empower clients to make informed decisions about their health and take proactive steps towards preventing and managing diseases. This holistic approach to nursing care ensures that clients receive comprehensive support in achieving optimal health outcomes.

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23. What are the two over-arching goals in Healthy People 2010 that keeps with emphasizing physical activity and fitness?

Explanation

The two over-arching goals in Healthy People 2010 that keep emphasizing physical activity and fitness are to increase the quality and years of healthy life and to eliminate health disparities. These goals aim to improve overall health and well-being by promoting physical activity and fitness for all individuals, while also addressing and reducing health inequalities among different populations. By achieving both goals, Healthy People 2010 aims to create a healthier society with equal access to opportunities for physical activity and improved health outcomes for everyone.

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24. Muscle endurance is?

Explanation

Muscle endurance refers to the ability of a muscle or muscle groups to perform or sustain a muscle contraction over extended periods of time. This means that the muscle can continue to exert force and maintain a contraction for a prolonged duration without fatigue or weakening. It is different from the ability to exert force in a single effort or under maximal conditions within multiple efforts, as it specifically pertains to the sustained performance of the muscle contraction over time.

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25. In the FITT model, frequency and intensity are directly related.

Explanation

The FITT model is a framework used in exercise and physical activity planning. It stands for Frequency, Intensity, Time, and Type. In this model, frequency refers to how often an activity is performed, while intensity refers to the level of effort exerted during the activity. These two factors are directly related, meaning that as the frequency increases, the intensity also tends to increase. This is because more frequent activity allows for greater adaptation and improvement, which often requires higher intensity levels. Therefore, the statement that frequency and intensity are directly related is true.

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26. To determine the maximum heart rate, the person's age is subtracted from the constant ___.

This is a number.

Explanation

The maximum heart rate is determined by subtracting the person's age from the constant 220. This constant is a number that is widely used in the field of exercise physiology to estimate the maximum heart rate of an individual. By subtracting the age from this constant, we can get an approximate value of the maximum heart rate, which is useful for determining exercise intensity and target heart rate zones.

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27. Physical activity is ________ common among women than men and among those with lower income and educational level.

MORE OR LESS? Enter that into blank area.

Explanation

The correct answer is "less". This is because the sentence states that physical activity is more common among women than men and among those with lower income and educational level. Therefore, the word "less" is the appropriate choice to complete the sentence.

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28. According to statistics, in the United States, which groups engage in less physical activity?

Explanation

The correct answer is Blacks and Hispanics. According to statistics, these two groups engage in less physical activity compared to Non-Hispanic Whites. This could be due to various factors such as cultural differences, socioeconomic disparities, and access to resources. It is important to address these disparities and promote physical activity among all groups to improve overall health and well-being.

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29. The TERM physical fitness means?

Explanation

The term physical fitness encompasses all of the options mentioned in the question. It includes the ability to cover long distances, as well as having a good figure and looking good. Additionally, physical fitness involves having endurance and being able to perform at high sustained athletic levels. Therefore, the correct answer is "All of the above. A, B, and C."

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30. There are 3 general principles applied in a fitness program to reap benefits from the effort expended. They are principles of overload, specificity, and ________.

Hint:  One word, starts with a P

Explanation

The principles of overload and specificity are well-known in fitness programs, but the missing principle is progression. Progression refers to gradually increasing the intensity, duration, or frequency of the exercises over time. This principle is important to ensure continuous improvement and prevent plateaus in fitness levels. By gradually challenging the body with increased demands, individuals can continue to make progress and achieve their fitness goals.

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31. TRUE   OR    FALSE
FITT is frequency, intensity, time, and type of training?

Explanation

The statement "FITT is frequency, intensity, time, and type of training" is true. FITT is an acronym used in exercise science to represent the four key components of a well-rounded fitness program. Frequency refers to how often a person exercises, intensity refers to the level of effort exerted during exercise, time refers to the duration of each exercise session, and type refers to the specific activities or exercises chosen for the program. By considering these four factors, individuals can design an exercise program that meets their specific goals and needs.

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32. What is the main fuel for fitness efforts of the client?

Explanation

The main fuel for fitness efforts of the client is motivation. Motivation plays a crucial role in driving individuals to engage in fitness activities and maintain a healthy lifestyle. It provides the necessary drive and determination to overcome challenges, set goals, and stay committed to their fitness journey. Without motivation, it can be difficult for individuals to stay consistent and dedicated to their fitness efforts. Family and economics may influence one's fitness journey indirectly, but motivation is the primary factor that directly fuels their efforts.

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33. Should the two finger method, used for the carotid, be used on the radial for taking a pulse?

Explanation

The two finger method, used for the carotid, should be used on the radial for taking a pulse. This method involves using the index and middle fingers to feel the pulse. The radial artery is located on the wrist, making it easily accessible for this method. By using the two finger method on the radial artery, healthcare professionals can accurately assess the pulse rate and rhythm of a patient.

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34. For a standard individual, what is the percent of the target heart rate zone?

Explanation

The target heart rate zone is the range of heartbeats per minute that a person should aim for during exercise to achieve maximum cardiovascular benefits. For a standard individual, the percent of the target heart rate zone is 60-80 percent of their maximum heart rate. This means that during exercise, their heart rate should be within this range to ensure they are working at an intensity that is beneficial for their cardiovascular health.

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35. Which of these options is important while working out?

Check all that apply.

Explanation

Good comfortable supportive shoes are important while working out because they provide proper cushioning and support to the feet, reducing the risk of injury and enhancing performance. Comfortable clothing is important as it allows for unrestricted movement and helps regulate body temperature during exercise. Plenty of hydration/fluids are essential to replace the water lost through sweat and maintain optimal bodily functions during physical activity.

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36. What is Physical Fitness?

Explanation

Physical fitness refers to the ability of an individual to engage in physical activities consistently. It encompasses the capacity to be physically active on a regular basis, indicating that a person is able to participate in exercise, sports, or any form of physical movement regularly without experiencing excessive fatigue or physical limitations. This definition highlights the importance of maintaining an active lifestyle and being able to sustain physical activity over time, which is crucial for overall health and well-being.

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37. TRUE or FALSE
Maximum heart rate is the fastest rate the heart can attain under minimal exercise conditions and still receive benefits.

SUGGESTION... read question carefully

Explanation

Maximum heart rate is the fastest rate the heart can attain under "MAXIMUM" exercise conditions and still receive benefits.

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38. Perception or feeling for the amount of intensity or exertion that they are achieving is called the rate of __________  ___________

Two words, first word starts with a P and second word starts with E

Explanation

Perception or feeling for the amount of intensity or exertion that they are achieving is called the rate of perceived exertion. This refers to an individual's subjective assessment of how hard they feel they are working during physical activity, taking into account factors such as heart rate, breathing rate, and overall effort. It helps individuals gauge their level of exertion and adjust their intensity accordingly.

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39. YES or NO
Is it true that the less intense the workout, the longer an individual must work to achieve the same benefit as if the workout were more intense and the duration shorter?

Explanation

Yes, it is true that the less intense the workout, the longer an individual must work to achieve the same benefit as if the workout were more intense and the duration shorter. This is because higher intensity workouts typically require more energy expenditure and can lead to greater improvements in cardiovascular fitness, muscle strength, and endurance in a shorter amount of time. On the other hand, lower intensity workouts may still provide benefits but may require a longer duration to achieve the same level of improvement.

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40. Cardiovascular workout should be for approximately how long?

Explanation

Cardiovascular workout should be for approximately 20-30 minutes because this duration allows enough time for the heart rate to increase, improving cardiovascular fitness and endurance. It is a sufficient amount of time to engage in aerobic activities that effectively burn calories and improve overall health. Going beyond this time frame may lead to excessive fatigue or potential injuries, while shorter durations may not provide enough stimulus for cardiovascular benefits. Therefore, 20-30 minutes strikes a balance between effectiveness and safety for a cardiovascular workout.

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41. When exercising outside in cold/wet weather, is it better to dress in thick warm layers, or multiple thin layers?

Explanation

Multiple thin layers are better when exercising outside in cold/wet weather because they provide better insulation and allow for better regulation of body temperature. The air trapped between the layers acts as insulation, keeping the body warm. Additionally, multiple layers allow for easy adjustment of clothing according to the activity level and weather conditions. This prevents overheating and excessive sweating, which can lead to discomfort and even hypothermia. Thin layers also provide better moisture management, allowing sweat to evaporate more efficiently, keeping the body dry and comfortable.

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42. ______________ is the ability of a joint or group of joints to move freely through a range of motion (ROM)?

Explanation

Flexibility is the ability of a joint or group of joints to move freely through a range of motion (ROM). It refers to the ability of muscles and connective tissues to stretch and lengthen, allowing for a wider range of motion. Flexibility is important for maintaining good posture, preventing injuries, and enhancing athletic performance.

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43. Shin splints occur in the front and sides of the ______ bone.


Starts with a T.

Explanation

Shin splints occur in the front and sides of the tibia bone. The tibia is the larger of the two bones in the lower leg, located on the inner side. It is commonly affected by overuse or repetitive stress, leading to inflammation and pain in the area. The correct answer is tibia, which refers to the singular form of the bone. Both capitalized and lowercase versions are acceptable as they indicate the same bone. The plural forms, tibias and Tibias, are incorrect as shin splints typically affect only one tibia bone.

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44. With an excessive amount of fat, being overweight can place numerous demands on which system of the body?

Explanation

Being overweight can place numerous demands on the cardiovascular system. Excessive fat accumulation can lead to increased strain on the heart, as it has to pump blood to a larger body mass. This can result in high blood pressure, increased risk of heart disease, and reduced overall cardiovascular function. Additionally, excess fat can lead to the buildup of plaque in the arteries, further compromising the cardiovascular system's ability to deliver oxygen and nutrients to the body's tissues.

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45. What is an appropriate response to a client asking "where do I begin?" when asking about a fitness program?

Explanation

not-available-via-ai

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46. When muscles become fatigued, they do not...

Explanation

When muscles become fatigued, they do not relax after each contraction. This means that they are unable to fully recover and rest between contractions, leading to a build-up of tension and fatigue. This can result in decreased muscle performance and efficiency.

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47. To calculate a target heart rate zone (THR), what combination of "rates" must be used?

Explanation

To calculate a target heart rate zone (THR), the combination of "rates" that must be used is HRR+ MHR. HRR stands for Heart Rate Reserve, which is the difference between a person's maximum heart rate (MHR) and their resting heart rate. This combination takes into account both the individual's resting heart rate and their maximum heart rate, allowing for a more accurate calculation of the target heart rate zone.

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48. A BMI of __ or greater is considered obese?

This is a number...

Explanation

A BMI of 30 or greater is considered obese. BMI stands for Body Mass Index, which is a measure of body fat based on height and weight. A BMI of 30 indicates that a person's weight is significantly higher than what is considered healthy for their height. Obesity is a medical condition characterized by excessive body fat and is associated with various health risks such as heart disease, diabetes, and certain types of cancer. Therefore, a BMI of 30 or greater is considered obese.

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49. HIGHER OR LOWER
An active lifestyle tends to produce a ______ resting heart rate.

Explanation

An active lifestyle tends to produce a lower resting heart rate because regular exercise strengthens the heart muscle, making it more efficient at pumping blood. When the heart is stronger, it doesn't need to work as hard to circulate blood throughout the body, resulting in a lower resting heart rate. Additionally, exercise improves cardiovascular health and increases the volume of blood pumped with each heartbeat, further contributing to a lower resting heart rate.

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50. Prolonged exposure to extreme heat and/or high humidity can result in?


Check ALL that apply

Explanation

Prolonged exposure to extreme heat and/or high humidity can lead to heat-related illnesses such as heat cramps, heat exhaustion, and heatstroke. Heat cramps are painful muscle contractions that occur due to dehydration and electrolyte imbalances. Heat exhaustion is a more severe condition characterized by heavy sweating, weakness, dizziness, and nausea. Heatstroke is the most severe form of heat-related illness, where the body's temperature regulation system fails, leading to a dangerously high body temperature, confusion, seizures, and loss of consciousness. Malnourishment and loss of pigment are not directly caused by prolonged exposure to extreme heat and/or high humidity.

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51. Healthy People 2010 goal for physical fitness is?

Explanation

The Healthy People 2010 goal for physical fitness is to improve the physical fitness and healthy life span of people through physical activity. This means that the objective is to encourage individuals to engage in regular physical exercise and activity in order to enhance their overall fitness levels and promote a longer and healthier life. The goal also emphasizes the importance of promoting activities that support cardiovascular health and overall well-being.

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52. Surgeon General's Call to Action to Prevent and Decrease Overweight and _________

Explanation

The Surgeon General's Call to Action aims to prevent and decrease overweight and obesity. The term "obesity" refers to a medical condition in which excess body fat has accumulated to an extent that it may have a negative effect on health. By addressing obesity, the Surgeon General aims to raise awareness, promote healthy lifestyles, and implement strategies to reduce the prevalence of obesity in order to improve overall public health.

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53. Caution is to be used when calculating BMI as well as weight tables because BMI cannot distinguish how much weight ___ contributes to the total weight of the individual.

HINT... it is three letters

Explanation

BMI (Body Mass Index) is a measurement that calculates the ratio of weight to height in order to determine if a person is underweight, normal weight, overweight, or obese. However, BMI alone cannot distinguish between different components of weight, such as fat, muscle, or bone density. This means that BMI cannot determine how much fat specifically contributes to a person's total weight. Therefore, caution should be exercised when using BMI or weight tables as they may not accurately reflect an individual's body composition.

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54. Health is?

Explanation

The correct answer is A, C, and D. Health is not just the absence of disease, but also the capacity to enjoy life and meet challenges, as well as the ability to function physically, cognitively, and socially. This means that being healthy involves more than just not being sick, but also being able to live a fulfilling life and being able to perform daily tasks and interact with others effectively.

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55. Prior to assessing muscle endurance, how long should a person warm-up using the large muscles?

Pick the BEST answer

Explanation

A person should warm up using the large muscles for 5-10 minutes prior to assessing muscle endurance. This warm-up period is necessary to increase blood flow to the muscles, raise body temperature, and prepare the muscles for the upcoming activity. It helps to prevent injuries and improve performance during the endurance assessment. A shorter warm-up period may not be sufficient to adequately prepare the muscles, while a longer warm-up period may lead to fatigue before the assessment. Therefore, 5-10 minutes is the best duration for a warm-up in this context.

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56. TRUE OR FALSE
Use three fingers ONLY when testing the carotid pulse.  Use the index, middle and ring fingers only. Press lightly.

Explanation

TWO fingers only to be used at the carotid. Do not press too hard so as not to stop the blood flow. Index and middle finger.

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57. The most important benefit of cardiovascular fitness is?

Explanation

Cardiovascular fitness refers to the ability of the heart, lungs, and blood vessels to supply oxygen to the muscles during physical activity. Regular cardiovascular exercise can help prevent or reduce the risk of developing coronary heart disease (CHD). CHD occurs when the blood vessels that supply the heart become narrowed or blocked due to a buildup of plaque. By engaging in cardiovascular fitness activities, such as running or cycling, the heart becomes stronger and more efficient, improving blood flow and reducing the risk of CHD.

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58. __________ refers to the relative amount of fat in the body compared to fat=free weight such as muscle, bone and other elements in the body?

Two words...

Explanation

Body composition refers to the relative amount of fat in the body compared to fat-free weight, such as muscle, bone, and other elements in the body. It is a measurement that helps determine the overall health and fitness level of an individual. By analyzing body composition, one can assess the balance between fat and lean mass, which is important for maintaining a healthy weight and preventing various health conditions. Understanding body composition can also guide individuals in setting realistic goals for weight loss or muscle gain.

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59. A one maximum __________ is the best way to determine how much weight one can lift in a single effort.

Explanation

The correct answer is "repetition" or "Repetition". In weightlifting, performing multiple repetitions of an exercise helps to determine one's maximum lifting capacity. By gradually increasing the weight and repeating the exercise, an individual can gauge their strength and determine the maximum weight they can lift in a single effort. The more repetitions one can perform with a certain weight, the higher their maximum lifting capacity is likely to be.

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60. Injuries to the muscles are called _____________


Hint, starts with an S

Explanation

Injuries to the muscles are referred to as strains. The word "strain" is the correct term to describe muscle injuries, and it can be written in both lowercase and uppercase letters. Therefore, all the options provided - "Strains", "strains", "strain", and "Strain" - are correct answers.

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61. Surgeon General's Call to Action to Prevent and Decrease Overweight and Obesity recommends how many minutes per day of physical activity for adults?

Explanation

The Surgeon General's Call to Action to Prevent and Decrease Overweight and Obesity recommends that adults engage in 30 minutes of moderate exercise most days. This level of physical activity can help prevent and decrease overweight and obesity. Moderate exercise can include activities such as brisk walking, cycling, or swimming, which increase heart rate and breathing but still allow for conversation. By engaging in 30 minutes of moderate exercise most days, individuals can improve their overall health and reduce the risk of weight-related health issues.

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62. Tests for levels of cardiovascular fitness includes?

Explanation

Tests for levels of cardiovascular fitness typically include both maximal and submaximal tests. Maximal tests are designed to push the individual to their maximum effort and measure their peak cardiovascular capacity. These tests often involve activities such as running on a treadmill or cycling at high intensity. Submaximal tests, on the other hand, are designed to measure cardiovascular fitness at lower intensities, typically around 70-85% of maximum effort. These tests are often used to estimate an individual's aerobic capacity and endurance. By including both maximal and submaximal tests, a more comprehensive assessment of cardiovascular fitness can be obtained.

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63. Which general principal of fitness training is this definition for:

One must overload the body systems or the specific fitness component to achieve a specific outcome.

Explanation

The given definition states that in order to achieve a specific outcome in fitness training, one must overload the body systems or the specific fitness component. This aligns with the principle of specificity, which emphasizes the need to train specific muscles or body systems in a targeted manner to improve their performance or achieve specific goals. By focusing on specific areas or components, individuals can optimize their training and see the desired results.

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64. A major health problem in the US is people who are overweight. What does the stats show as a percentage of adult Americans, adolescents and children who are overweight or obese?

Pick the three correct stats...

Explanation

The correct answer is 61 percent of adults, 14 percent adolescents, and 13 percent children. This answer is supported by the statement that a major health problem in the US is people who are overweight. The given statistics indicate the percentage of overweight or obese individuals in each age group, with the highest percentage being among adults at 61 percent. This suggests that a significant portion of the adult population in the US is affected by this health issue. The percentages for adolescents and children are lower in comparison, indicating that the problem is more prevalent among adults.

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65. Which stretching exercise may  be more likely to cause injury or soreness?

Explanation

Ballistic stretching may be more likely to cause injury or soreness compared to static stretching. Ballistic stretching involves using momentum and bouncing movements to stretch the muscles, which can lead to overstretching and potential muscle tears or strains. On the other hand, static stretching involves holding a stretch for a prolonged period without bouncing, allowing the muscles to gradually lengthen and reduce the risk of injury. Therefore, both the incorrect option A (ballistic stretching) and the incorrect option B (static stretching) can cause injury or soreness, making the correct answer "Both A and B".

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66. Cardiovascular fitness is synonymous with?

Explanation

Cardiovascular fitness, also known as cardiorespiratory fitness or aerobic fitness, refers to the ability of the heart, lungs, and blood vessels to efficiently deliver oxygen and nutrients to the muscles during prolonged physical activity. Therefore, all three options, A, B, and C, are correct as they are all synonymous with cardiovascular fitness.

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67. Muscle strength is?

Explanation

Muscle strength refers to the ability of a muscle to generate force against resistance. In this context, the correct answer states that muscle strength is the ability to exert force with a muscle against resistance under maximal conditions in a single effort. This means that the muscle is able to generate the highest level of force it is capable of in a single attempt, without the need for multiple efforts or over extended periods of time.

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68. The warm up, which consists of stretching and mild exercise is used for what purpose?

Check ALL that apply

Explanation

The warm-up, consisting of stretching and mild exercise, serves multiple purposes. First, it gradually increases the heart rate, preparing the body for more intense physical activity. Second, it helps to get the circulation flowing, ensuring that oxygen and nutrients are delivered to the muscles efficiently. Lastly, the warm-up helps to warm up the muscles and increase body temperature, which can enhance flexibility and reduce the risk of injury.

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69. What is arch pain, generally occuring after walks and running on the plantar aponeurosis/fascia tissue?

Explanation

Plantar fasciitis is a condition characterized by inflammation and irritation of the plantar fascia, a thick band of tissue that runs along the bottom of the foot. It is commonly caused by overuse or repetitive strain, such as walking or running, which can lead to micro-tears in the fascia. This condition typically presents as pain in the arch of the foot, especially after physical activities like walking or running. The pain is often described as sharp or stabbing and may be worse in the morning or after periods of rest. Treatment usually involves rest, stretching exercises, orthotic devices, and pain medication.

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70. How long should the cool-down period last, as part of the completed workout?

Explanation

The cool-down period is an essential part of a completed workout as it allows the body to gradually return to its resting state. It helps to prevent dizziness, lightheadedness, and muscle soreness by gradually decreasing the heart rate and allowing the body to cool down. A cool-down period of 5-10 minutes is recommended to allow for proper recovery and to gradually transition from the intense exercise to a resting state. This duration allows the body to remove waste products, such as lactic acid, from the muscles and aids in preventing post-workout muscle stiffness and soreness.

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71. The essential components of a training program include?

Choose ALL that apply.

Explanation

A training program typically includes warm-up, workout, and cool-down/warm-down components. Warm-up is important for preparing the body for exercise by increasing heart rate, blood flow, and joint mobility. The workout is the main part of the training program where specific exercises or activities are performed to improve strength, endurance, or skill. Cool-down or warm-down is essential for gradually decreasing heart rate, stretching muscles, and preventing muscle soreness or injury. Timing and speed are not mentioned as essential components of a training program in the given options.

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72. TRUE OR FALSE
Principle of specificity is that the gradual overload stimulus is increased as adaptations to the existing workload occur.

Explanation

This is the definition of Principle of Progression

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73. Surgeon General's Call to Action to Prevent and Decrease Overweight and Obesity recommends how many minutes per day of physical activity for children?

Explanation

The Surgeon General's Call to Action to Prevent and Decrease Overweight and Obesity recommends 60 minutes of moderate exercise most days for children. This amount of physical activity is recommended to help prevent and decrease overweight and obesity in children. It is important for children to engage in regular physical activity to maintain a healthy weight and promote overall well-being.

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74. To determine MHR, what percent of the HRR is added to the resting heart rate?

Explanation

To determine Maximum Heart Rate (MHR), a percentage of the Heart Rate Reserve (HRR) is added to the resting heart rate. The HRR is the difference between the maximum heart rate and the resting heart rate. Adding 85% of the HRR to the resting heart rate allows for an accurate estimation of the MHR.

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75. To determine the body's density, what principle is applied during the hydrostatic weighing test?

Explanation

The correct answer is Archimedes' Principle. Archimedes' Principle states that the buoyant force acting on an object submerged in a fluid is equal to the weight of the fluid displaced by the object. In the hydrostatic weighing test, the individual is submerged in water, and the weight of the water displaced is measured. By comparing the weight in air to the weight in water, the density of the body can be determined.

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76. TRUE OR FALSE

Resting heart rate is best determined by counting the pulse either at the brachial or the radial arteries for one minute upon awakening in the morning.

If you truly do not know the answer, please read page 329 in the book. 

Explanation

It is carotid and radial arteries for pulse.

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77. Can a nurse control a client's health promotion outlook through education?

Explanation

A nurse can influence, but not control, a client's health promotion outlook through education. Page 322 of book.

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78. Which of these components are for performance related fitness?

Explanation

The correct answer includes speed, reaction time, strength, power, and agility. These components are all related to performance in fitness activities. Speed refers to the ability to move quickly, reaction time is the ability to respond quickly to stimuli, strength is the ability to exert force, power is the combination of strength and speed, and agility is the ability to change direction quickly and efficiently. All of these components contribute to overall performance in fitness activities.

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79. During the one maximum repetition (1-RM), what is the recommended estimate maximal strength lifting RM?

Explanation

The amount of weight lifted 6 times and no more and no less.
Page 325

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80. Has overweight and obesity doubled, tripled or quadrupled in America over the last two decades?

Explanation

Doubled, and cut across all ages, races, and ethnic groups as well as both genders.

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81. How can body composition be tested?

More than one correct answer.

Explanation

Body composition can be tested using various methods. Skinfold measurement involves measuring the thickness of skinfolds at specific sites on the body to estimate the amount of subcutaneous fat. Height/Weight tables use a person's height and weight to determine their body composition. The hydrostatic test, also known as underwater weighing, measures a person's body density by weighing them underwater. Bioelectrical impedance measures the resistance of the body to an electrical current to estimate body fat percentage. Body mass indexes (BMI) use a person's height and weight to calculate a ratio that indicates their body composition.

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82. How long does it usually take to see physiological improvements, with an individual that starts a progressive scheduled fitness program?

Explanation

Physiological improvements in fitness typically take time to manifest. It usually takes around 6-12 weeks for an individual to see noticeable changes in their body and overall fitness level after starting a progressive scheduled fitness program. This timeframe allows for the body to adapt to the new exercise routine and for physiological changes such as increased muscle strength, endurance, and cardiovascular fitness to occur.

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83. ___________ tests do not require the individual to "gut it out" or push to the limit of exercise tolerance during cardiovascular testing?

Explanation

Submaximal tests refer to cardiovascular tests that do not require the individual to push themselves to their maximum exercise tolerance. These tests are designed to assess cardiovascular fitness and function without causing extreme fatigue or discomfort. By not pushing to the limit, submaximal tests provide a safer and less strenuous alternative for evaluating an individual's cardiovascular health.

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84. What is the recommended amount of time an individual should work out during an exercise session?

Explanation

The recommended amount of time an individual should work out during an exercise session is 20-60 minutes. This range allows for a sufficient amount of physical activity to reap the benefits of exercise, such as improved cardiovascular health, increased strength and endurance, and weight management. It also takes into consideration individual fitness levels and goals, allowing for flexibility in workout duration. Working out for less than 20 minutes may not provide enough stimulus for the body to adapt and improve, while exceeding 60 minutes may lead to overexertion and increased risk of injury.

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85. To determine the minimal target heart rate, what percent of the HRR is added to the resting heart rate?

Explanation

To determine the minimal target heart rate, 50% of the Heart Rate Reserve (HRR) is added to the resting heart rate. The HRR is the difference between the maximum heart rate and the resting heart rate. Adding 50% of the HRR ensures that the target heart rate is set at a moderate level, providing a balance between intensity and safety during exercise.

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86. What is the percentage of adult Americans that do not get enough exercise to achieve health benefits?

Explanation

Approximately 50% of adult Americans do not get enough exercise to achieve health benefits. This means that half of the adult population in the United States does not engage in the recommended amount of physical activity, which can have negative consequences on their overall health and well-being. Regular exercise is essential for maintaining a healthy weight, reducing the risk of chronic diseases, improving mental health, and increasing overall longevity. It is concerning that such a significant portion of the population is not meeting the recommended exercise guidelines.

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87. Health is often based upon a _____________ with the extreme ends consisting of positive and negative poles.

Explanation

Health is often based upon a spectrum with the extreme ends consisting of positive and negative poles. This means that health can be seen as a continuum, where one end represents optimal well-being and the other end represents illness or disease. The concept of health is not binary, but rather encompasses a range of states, from excellent health to poor health. This understanding acknowledges that health is not simply the absence of disease, but a holistic state of physical, mental, and social well-being.

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88. Percentage of adults not active at all, in their leisure time?

Explanation

The correct answer is 25%. This means that out of all adults, 25% of them are not active at all during their leisure time. This could indicate a lack of physical activity and potentially contribute to health issues associated with a sedentary lifestyle.

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Intensity of an exercise is determined by the maximum _____ _____ of...
Is an example of a muscle endurance test:  having the individual...
TRUE OR FALSESurgeon General recommends that a person exercise most...
It is important for a nurse to remember, when giving suggestions to a...
The RICE method means, Rest, Ice, Compression and Elevate.
TRUE OR FALSEIn the overload principle, overload means the body is...
What is the byproduct of heavy exercise which causes pain and...
The level or zone one should attain during aerobic activity to receive...
Injury to the ligament is called a _______Hint, starts with an S
____ ____ index is used to relate height and weight to determine...
TRUE or FALSETo calculate a target heart rate zone (THR), the maximum...
Intensity of the workout uses the heart rate _______.Hint: starts with...
Which of these components are for health related fitness?
 A client fitness program should start with?
TRUE or FALSEThe heart rate reserve is the difference between the...
TRUE or FALSEIt is recommended that the intensity of training be from...
TRUE or FALSEWhen working out, it is recommended that you try to...
Performance-related fitness includes the components of agility,...
Can health related fitness and performance fitness overlap in...
The level of cardiovascular fitness is determined by the maximal...
If a client asks "Why should I exercise?"  What might your...
Is client nutrition and healthy behaviors education an integral...
What are the two over-arching goals in Healthy People 2010 that keeps...
Muscle endurance is?
In the FITT model, frequency and intensity are directly related.
To determine the maximum heart rate, the person's age is subtracted...
Physical activity is ________ common among women than men and among...
According to statistics, in the United States, which groups engage in...
The TERM physical fitness means?
There are 3 general principles applied in a fitness program to reap...
TRUE   OR    FALSEFITT is frequency,...
What is the main fuel for fitness efforts of the client?
Should the two finger method, used for the carotid, be used on the...
For a standard individual, what is the percent of the target heart...
Which of these options is important while working out?Check all that...
What is Physical Fitness?
TRUE or FALSEMaximum heart rate is the fastest rate the heart can...
Perception or feeling for the amount of intensity or exertion that...
YES or NOIs it true that the less intense the workout, the longer an...
Cardiovascular workout should be for approximately how long?
When exercising outside in cold/wet weather, is it better to dress in...
______________ is the ability of a joint or group of joints to move...
Shin splints occur in the front and sides of the ______ bone.Starts...
With an excessive amount of fat, being overweight can place numerous...
What is an appropriate response to a client asking "where do I begin?"...
When muscles become fatigued, they do not...
To calculate a target heart rate zone (THR), what combination of...
A BMI of __ or greater is considered obese?This is a number...
HIGHER OR LOWERAn active lifestyle tends to produce a ______ resting...
Prolonged exposure to extreme heat and/or high humidity can result...
Healthy People 2010 goal for physical fitness is?
Surgeon General's Call to Action to Prevent and Decrease Overweight...
Caution is to be used when calculating BMI as well as weight tables...
Health is?
Prior to assessing muscle endurance, how long should a person warm-up...
TRUE OR FALSEUse three fingers ONLY when testing the carotid...
The most important benefit of cardiovascular fitness is?
__________ refers to the relative amount of fat in the body compared...
A one maximum __________ is the best way to determine how much weight...
Injuries to the muscles are called _____________Hint, starts with an S
Surgeon General's Call to Action to Prevent and Decrease Overweight...
Tests for levels of cardiovascular fitness includes?
Which general principal of fitness training is this definition for:One...
A major health problem in the US is people who are overweight. What...
Which stretching exercise may  be more likely to cause injury or...
Cardiovascular fitness is synonymous with?
Muscle strength is?
The warm up, which consists of stretching and mild exercise is used...
What is arch pain, generally occuring after walks and running on the...
How long should the cool-down period last, as part of the completed...
The essential components of a training program include?Choose ALL that...
TRUE OR FALSEPrinciple of specificity is that the gradual overload...
Surgeon General's Call to Action to Prevent and Decrease Overweight...
To determine MHR, what percent of the HRR is added to the resting...
To determine the body's density, what principle is applied during the...
TRUE OR FALSEResting heart rate is best determined by counting the...
Can a nurse control a client's health promotion outlook through...
Which of these components are for performance related fitness?
During the one maximum repetition (1-RM), what is the recommended...
Has overweight and obesity doubled, tripled or quadrupled in America...
How can body composition be tested?More than one correct answer.
How long does it usually take to see physiological improvements, with...
___________ tests do not require the individual to "gut it out" or...
What is the recommended amount of time an individual should work out...
To determine the minimal target heart rate, what percent of the HRR is...
What is the percentage of adult Americans that do not get enough...
Health is often based upon a _____________ with the extreme ends...
Percentage of adults not active at all, in their leisure time?
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