A.   150

B.   200

C.   >210

D.   100

A.   2-3

B.   1-2

C.   4-5

D.   7

A.   Sweat rate

B.   Rating our perceived exertion level as 6-7 (if 10 is the hardest)

C.   Using a heart rate monitor to verify that our heart rate during exercise is in our calculated target range

D.   Elevated breathing rate

A.   Cardiovascular exercises

B.   Flexibility exercises

C.   Muscular resistance exercises

D.   Agility sport-skill drills

A.   Increases in bone density

B.   Increased muscle strength and endurance

C.   Maintenance of joint ranges of motion

D.   Generation of new muscle cells

E.   Maintenance of elasticity and integrity of connective tissues

A.   Increases in mitochondria and capillary networks

B.   Increases in resting heart rate

C.   Increased capacity to generate ATP

D.   Maintenance of elasticity and integrity of arteries

E.   Increases in cardiac output and aerobic capacity

A.   “Exercise” describes having reached an above average level of physical stamina, strength, and well-being.

B.   It is not mandatory to achieve skill-based fitness in order to prevent disease

C.   After only several weeks of detraining, substantial (especially cardiovascular fitness) is lost

D.   The FITT principle should be used to to guide our exercise sessions in terms of our frequency, intensity, time, and type of activity.

A.   Both aerobic and anaerobic activities promote cardiovascular health

B.   Research suggests that the quantity of moderate exercise required to cause weight loss and to keep weight off is around 3.5 hours (>210 minutes) daily

C.   Moderate-intensity activities are defined as activities that require 3-6 METS

D.   The best activity for driving weight loss in people who are overweight is running

A.   If we can run a marathon, we are immune from a heart attack

B.   Prolonged strenuous exercise ultimately overwhelms the heart, causing micro-tears and scars that cause many heart pathologies

C.   Exercise can be likened to a drug in that there is an ideal dose range, meaning too little or too much can be harmful and possibly fatal

D.   Research suggests that might be possible to reverse the damage to the heart caused by long-term strenuous exercise

A.   They promote injury and serve no real purpose

B.   Movements that are contraindicated for one person may not be contraindicated for others, suggesting we need to carefully plan our personal exercise routines

C.   Contraindicated movements, while unnecessary, are highly prevalent in athletics and sports (including kids sports)

D.   For every contraindicated move, there is a safer alternative

E.   Any movement that feels awkward or results in any sort of discomfort is considered contraindicated, regardless of whether the cause of the discomfort is related to form, body structure or any other factor

A.   There are two kinds of cholesterol

B.   Shuttle buses called LDLs are important to health, but can become rogue when in excess, resulting in elevated risk of atherosclerosis (heart disease)

C.   Plaque blockages in arteries can result in electrical problems of the heart, increases in blood pressure, reduced blood flow (oxygen delivery) to all organs, and eventually exhaustion of the heart (congestive heart failure)

D.   A heart attack is sometimes the first symptom a person has indicating atherosclerotic disease

E.   Shuttle buses called HDLs whisk LDLs away from arteries, which is thought to promote heart health

A.   Our brain releases endorphins (opiates made within our bodies), elevating mood and reducing risk of depression

B.   Our capacity to show resilience to stress and tolerate anxiety caused by our stress response (fight-or-flight) is decreased

C.   It is theorized that exercise may promote brain health by promoting better sleep

D.   While there is no current evidence suggesting whether specific types of exercise are ideal for brain health, it appears that all forms of exercise have benefits

A.   There is no exception here. Every response indicates a way that exercise serves as medicine!

B.   Exercise causes the release of a gas (nitric oxide) that widens blood vessels, preventing hypertension

C.   Exercise helps maintain healthy body weight preventing chronic diseases associated with obesity

D.   Exercise encourages the body cells to properly uptake and use glucose, preventing type 2 diabetes

E.   Exercise promotes oxygenation of body and brain tissues, which reduces lethargy and enhances mental concentration

F.   Exercise promotes high-quality sleep, which promotes productivity and stress resilience

A.   Increase frequency of exercise, while decreasing intensity and time to accommodate reduced sweat rates associated with aging and reduced cardiovascular capacity in those with chronic disease

B.   Increase balance training for older folks and those with chronic disease or musculoskeletal problems (osteoarthritis, joint replacements)

C.   Assure that the heart rate is in the target range for a given individual’s age, mindful that in general the target range DECREASES with age and in people with chronic diseases like type 2 diabetes and heart disease

D.   Decrease or eliminate high-impact, joint pounding movements like jumping and running in older folks, people with disease, and obese folks

E.   Refrain from performing HIIT-type training in aging populations

A.   Recent research suggests that although walking benefited general creative brainstorming and focused thinking required for single, correct answers

B.   Creativity levels were consistently and significantly higher for those walking compared to those sitting

C.   One-hundred (100) percent of those who walked outside were able to generate at least one high-quality, novel analogy compared to 50 percent of those seated inside

D.   Walking indoors or outdoors similarly boosts creative inspiration, suggesting that the act of walking (and not the environment in which we are walking) matters most

A.   The General Adaptation Syndrome (GAS) is a 3-stage process describing our stress response and how our bodies behave in the face of a threat

B.   The sympathetic nervous system causes the alarm stage of the GAS, heightening our awareness, enabling us to react physically to a threat

C.   Two well-know stress hormones that attempt to return our body to homeostasis during the resistance stage of the stress response are epinephrine and cortisol

D.   The GAS is handled by a complex interaction of our autonomic nervous system and our endocrine system

E.   Doing activities that promote the activity of the parasympathetic nervous system help counteract the negative effects of excessive sympathetic nervous system activity associated with our stressful lives

A.   Laughing, smiling, exercising and doing anything

B.   High-volume, low-grade distressors have the capacity to decrease our immune system function, exhaust body organs (heart, pancreas), increase visceral “sick” fat, reduce concentration and decision-making capacity, and interfere with sleep

C.   Repeated low-grade distressors increase the risk of chronic disease if we refrain from mitigating them in a meaningful way

D.   The 3-stage GAS (stress response) is only activated during episodes of true life threat

E.   It’s not so much the distressors themselves that cause disease, but our response to the stressors and how we manage our responses

A.   Bending over at the waist and lifting a box

B.   Walking briskly around a shopping center

C.   Squatting on our heels doing gardening

D.   Twisting at the waist while pushing/pulling a vacuum

A.   “Habit-tethering”, meaning tying exercise (a new habit we want to gain) with an existing habit or something we already do regularly (like watching a TV show)

B.   Making a bet with a friend involving a manageable financial loss if you don’t follow through with your planned exercise habit

C.   Surrounding ourselves with people with similar goals, like existing exercisers

D.   Getting active every day (repetition of the exercise habit)

E.   Getting a trainer who will give us a bootcamp 5 days weekly to hold you accountable