PE Chp.4
According to the Department of Health, what should be the largest portion of food in every meal?
Grains
What term describes the chemical and physiological processes by which the body builds, maintains, and breaks down food for energy?
Metabolism
Which method involves using calipers to measure skinfold thickness at several sites on the body to estimate body fat?
Skinfold measurement
An excessive intake of which type of fat will increase the risk of heart disease?
Trans fatty acids
Which of the following is NOT a component of health-related fitness?
Speed
Which factor is NOT an energy output component for weight control?
Food intake
What is the main function of Sodium in the human body?
Maintains extracellular fluid balance.
What is the basic concept of weight control related to energy?
Striking a balance between energy input and output.
What is a 'goniometer' used for?
Measuring the range of joint movement.
Which type of fatty acid contains one or more double bonds between carbons?
Unsaturated fatty acids
In the context of physical activity levels, what does 'vigorous intensity' typically mean?
Activities that make you breathe hard and fast.
What is one of the most important functions of fat in the human body?
Providing energy in the form of triglycerides.
Which component of health refers to the ability to interact well with people and the environment?
Social health
Which mineral is the major electrolyte in the human body, maintaining extracellular fluid balance?
Sodium
What is the primary objective of the 'Modified back-saver sit-and-reach test'?
To measure flexibility of the lower back and hamstrings.
Which type of training is recommended for accumulating fat-free body mass for weight gain?
Resistance training
What is balance defined as in physical fitness?
The ability to control body parts to maintain stability.
What is the widely accepted standard measure for reflecting cardiorespiratory fitness?
Maximal oxygen consumption (VO2max)
For healthy adults aged 18-64, what is the recommended range for moderate-intensity aerobic physical activity per week?
150-300 minutes
Which of these is a risk factor for Coronary Heart Disease (CHD) that can be reduced by increasing physical activity?
Elevated blood lipid levels
Which term describes a medical condition where excessive body fat accumulates to an extent that it adversely affects health?
Obesity
Which mineral is crucial for muscle contraction and transmission of nerve impulse?
Magnesium
What is the primary cause of 'hypoglycemia' during prolonged exercise?
Significantly reduced blood glucose level.
Which food group is a source of complex carbohydrates?
Potatoes
Which category of vitamins cannot be stored in the body and must be obtained regularly?
Water-soluble vitamins
What is the medical term for high blood pressure, defined as a reading greater than 140 over 90 mmHg when resting?
Hypertension
Which activity is commonly used to assess agility?
Zig-Zag Run
Which of these is a field test commonly used to measure cardiorespiratory fitness?
Distance running
What is the main function of protein in the body?
To assist in body growth and repair damaged body tissues.
The ability of a muscle or a group of muscles to perform repeated muscular contractions against resistance is known as what?
Muscular endurance
What does a balanced diet aim to provide?
Adequate nutrients and energy for growth and immune system.
What does body composition refer to?
The relative distribution of fat, bones, muscles, and water in the human body.
What is the primary role of physical activity in preventing non-communicable diseases?
To reduce risk factors like hypertension and excessive body fat.
How much fluid is recommended to drink every day?
6-8 glasses
According to the World Health Organization (WHO), which aspect is NOT included in the definition of health?
Complete financial security
To gain weight, individuals are advised to consume mainly what type of nutrient to gain additional calories?
Complex carbohydrates
What is the recommended exercise frequency for general healthy people?
At least three days, but preferably five days per week
What is the definition of a 'Non-communicable disease'?
Diseases that are not capable of being passed from one person to another.
What does speed refer to in the context of sport-related fitness?
The time required to travel from one location to another.
What is the unit of energy expenditure in the metric system?
Kilojoule
What is the recommended daily intake of protein as a percentage of total caloric intake?
10% - 15%
The 'Vertical jump test' is used to measure which components of fitness?
Strength and power of the legs.
What does flexibility refer to?
The range of motion of a joint or group of joints.
Which of the following is a risk factor for obesity, apart from sedentary lifestyle and excessive energy intake?
Heredity factors
What is the purpose of the 'Step test' in measuring CR fitness?
To measure heart beats during the first minute of recovery after exercise.
What is the recommended daily intake of carbohydrates as a percentage of total caloric intake, according to WHO?
55% - 75%
Substance abuse refers to taking a substance without following medical advice and prescription, such as:
Smoking
Which measurement method is used to determine the maximum weight a person can lift for one repetition?
One-repetition-maximum (1RM)
Which test is a widely adopted method to measure the muscular endurance of abdominal muscles?
1-minute sit-ups test
What is the primary function of Calcium in the human body?
Strengthens bones and teeth, maintains muscle contraction.
What does a 'sub-maximal workload' refer to in physical activity?
Training or working below the maximum effort.
What is a 'Stabilometer' used to measure?
Sport-related dynamic balance
Which vitamin is fat-soluble and helps strengthen bones?
Vitamin D
Saturated fatty acids are recognized to be in what state at room temperature?
Solid state
A deficiency in Vitamin C can lead to which condition?
Scurvy
Which food source is rich in Vitamin E, an antioxidant?
Green leafy vegetables
What is an instrument used for screening grip strength?
Dynamometer
What is the recommended ratio of grains and cereals, vegetables, and meat in a balanced diet?
3:2:1
What is power defined as in sport-related fitness?
The capacity to produce maximum force in the shortest time.
Which type of physical activity is recommended to strengthen muscle and bone for children and adolescents?
Vigorous-intensity aerobic activities at least 3 days a week.
For children and adolescents aged 5-17, how much moderate-to-vigorous physical activity is recommended daily?
60 minutes on average
What is the maximal force that a muscle or muscle group is able to generate called?
Muscular strength
Which component of health refers to the ability to cope with the normal stresses of life and work productively?
Mental health
What type of fatty acids are produced when liquid oils are processed through 'hydrogenation'?
Trans fatty acids
When losing weight, what is the recommended maximum weight loss per week?
1 kg
What is the definition of physical fitness according to WHO?
Ability to carry out daily tasks with vigor and alertness without undue fatigue.
Which of the following is an example of a simple carbohydrate?
Lactose
Which test is mentioned for assessing hand-eye coordination?
30 seconds 'Alternate Wall Toss Test'
According to the 'Healthy Eating Food Pyramid', which food group should form the largest portion of daily intake?
Grains
What is Bioelectrical Impedance Analysis (BIA) primarily used to measure?
Body composition
What is the recommended daily intake of fats as a percentage of total caloric intake?
15% - 30%
What is important for the body to go through essential stages of adaptation between exercise workouts?
Sufficient time for rest and relaxation
What is the benefit of good posture?
Minimizes stress on joints and lumbar, decreases pain.
What is the primary function of carbohydrates in the body?
Provide continuous energy to cells in the form of glucose.
What is one of the unhealthy lifestyle habits mentioned as a cause for many illnesses?
Cigarette smoking
A deficiency in Iodine can cause which condition?
Goiter
Which of these is an example of a monosaccharide?
Glucose
What is the main physiological function of Phosphorus?
Maintains health of bones and balance of blood fluids.
Complex carbohydrates are also known as what?
Polysaccharides
Which of the following is a common measurement method for power?
Vertical jump
Fats are also known by what term?
Lipids
Which of the following is a component of sport-related fitness?
Coordination
According to the Department of Health, what is considered a normal BMI range for Asian adults?
Between 18.5 and 22.9
What percentage of the human body's weight is made up of water?
55% - 65%
What are carbohydrates primarily composed of?
Carbon, hydrogen, oxygen
For weight loss, what is the minimum recommended daily caloric intake?
800 Kcal
What is the major physiological function of Vitamin A?
Keeps skin healthy and maintains normal eyesight
Which test is used to measure the flexibility of the lower back muscles and hamstrings?
Sit-and-reach test
Which of the following is a good source of protein?
Eggs
For healthy people, what is the recommended minimum accumulated duration of exercise per day?
30 minutes or more
Which food group should be consumed in 'moderate amount' according to healthy eating principles?
Milk, meat, fish, egg and their alternatives
Which of the following is a function of water in the body?
Regulating body temperature.
Where is fiber exclusively found and indigestible in the human body?
Plants
A deficiency in Iron can lead to what health issue?
Anemia
A lifestyle characterized by little or no movement and a habitual lack of physical activity is defined as what?
Sedentary lifestyle
Opium-like substances produced naturally in the brain that give a feeling of well-being, stimulated by exercise, are called what?
Endorphins
Regular physical activity is essential for preventing which type of diseases?
Non-communicable diseases
Which vitamin helps blood clotting?
Vitamin K
For Asian adults, a BMI of 23-24.9 is generally defined as what?
Overweight
What is the daily requirement for adults for Vitamin C?
75 mg