Deck 6: Exercise for Health and Fitness

Question 1

Which of the following is NOT true of erythropoietin (EPO)?

A) Used by athletes wanting to build muscular strength.
B) Is a naturally occurring hormone.
C) Can cause blood clots and death.
D) Boosts concentration of red blood cells.

Answer 1

Used by athletes wanting to build muscular strength.

Question 2

The amount of force a muscle can produce with a single maximum effort is:

A) muscular strength.
B) muscular endurance.
C) cardiorespiratory endurance.
D) flexibility.

Answer 2

muscular strength.

Question 3

Exercise duration refers to

A) the length of your exercise session.
B) the number of times per week you exercise.
C) the quantity of exercise you get.
D) how hard you work.

Answer 3

the length of your exercise session.

Question 4

Serious dehydration may cause all of the following, EXCEPT

A) increased heart rate.
B) torn ligaments.
C) reduced blood volume.
D) muscle cramps.

Question 5

All of the following are TRUE regarding exercise and people with chronic health concerns, EXCEPT

A) fitness recommendations for the general population are not appropriate for people with chronic health concerns.
B) for many with chronic health concerns, the risks of NOT exercising are far greater than those associated with moderate exercise.
C) anyone with a chronic health concern should consult a physician before beginning an exercise program.
D) appropriate exercise is safe and beneficial for many with chronic health concerns.

Question 6

All of the following are important for strong bones, EXCEPT:

A) normal hormone function.
B) vitamin D and calcium.
C) exercise.
D) all of the above.

Question 7

Stretching exercises should ideally be performed

A) with a swinging, bouncing motion.
B) to the point of moderate pain.
C) 5 to 7 days a week.
D) within a 5-minute time period.

Question 8

What is the most popular physical recreational activity for adults in Canada?

A) swimming
B) running
C) gardening
D) walking

Question 9

People with diabetes are prone to which of the following:

A) heart disease.
B) nervous system problems.
C) blindness.
D) all of the above.

Question 10

For every 20 to 30 minutes of exercise, how much fluid should be consumed?

A) 500 ml
B) 350 ml
C) 250 ml
D) 150 ml

Question 11

Which of the following statements is TRUE regarding athletic injuries?

A) If you are careful, you won't get injured.
B) Most injuries are neither serious nor permanent.
C) Seek medical attention for minor injuries that do not get better within a reasonable amount of time.
D) B and C

Question 12

Which of the following is considered a "moderate" activity?

A) social dancing
B) cooking
C) weeding
D) running

Question 13

Weight training with free weights represents which one of the following types of exercise?

A) isometric
B) aerobic
C) isotonic
D) ballistic

Question 14

In which of the following situations should John get a medical examination before beginning an exercise program?

A) If he has a history of heart disease.
B) If he has diabetes or asthma.
C) If he is inactive and over 40 years of age.
D) All of these choices are correct.

Question 15

Which of the following occurs when a blood vessel leading to the brain is blocked or ruptures?

A) heart attack
B) angina
C) hypertension
D) stroke

Question 16

All of the following are recommendations for injury prevention, EXCEPT:

A) use proper equipment.
B) avoid exercising when ill or overtrained.
C) avoiding lifting objects.
D) warm up thoroughly before exercise.

Question 17

According to Active Healthy Kids Canada, what percentage of children in Canada meet physical activity guidelines?

A) 5 percent
B) 37 percent
C) 20 percent
D) 12 percent

Question 18

Application of muscular force without movement is called exercise.

A) isotonic
B) dynamic
C) isometric
D) isokinetic

Question 19

Coordination is:

A) ability to perform motor tasks accurately and smoothly by using body movements and the senses
B) ability to change the body's position quickly and accurately
C) ability to maintain equilibrium while either moving or stationary
D) ability to respond quickly to a stimulus

Question 20

All of the following are important considerations for people with arthritis, EXCEPT:

A) warm up thoroughly before each workout.
B) stay alert for symptoms of heat-related problems during exercise.
C) avoid high-impact activities.
D) begin exercise program as early as possible in the course of the disease.

Question 21

All of the following are examples of vigorous activities, EXCEPT:

A) swimming laps.
B) washing windows.
C) digging.
D) walking briskly uphill.

Question 22

Which province has the highest percentage of children and youth meeting physical activity guidelines in Canada?

A) British Columbia
B) Ontario
C) New Brunswick
D) Prince Edward Island

Question 23

All of the following are advantages of exercise machines compared to free weights, EXCEPT

A) machines don't require spotters.
B) machines are safer.
C) machines are more effective at training core muscles.
D) machines require less skill.

Question 24

Which of the following is NOT a major risk factor for cardiovascular disease?

A) sedentary lifestyle
B) high blood pressure
C) metabolic syndrome
D) smoking

Question 25

Balance is:

A) ability to perform motor tasks accurately and smoothly by using body movements and the senses
B) ability to change the body's position quickly and accurately
C) ability to maintain equilibrium while either moving or stationary
D) ability to respond quickly to a stimulus

Question 26

Exercise intensity refers to

A) the quantity of exercise you get.
B) the length of your exercise session.
C) the number of times per week you exercise.
D) how hard you work.

Question 27

Your target heart rate for endurance exercise is a range based on your

A) exercise duration.
B) exercise frequency.
C) maximum heart rate.
D) weight.

Question 28

Which of the following would NOT develop muscle strength?

A) pull-ups
B) push-ups
C) exercise machines
D) running

Question 29

Which of the following activities will provide the MOST aerobic benefit for a beginning exerciser?

A) basketball
B) tennis
C) racquetball
D) walking

Question 30

Reaction time is:

A) ability to perform motor tasks accurately and smoothly by using body movements and the senses
B) ability to change the body's position quickly and accurately
C) ability to maintain equilibrium while either moving or stationary
D) ability to respond quickly to a stimulus

Question 31

Which of the following statements BEST describes the effect of endurance exercise on lipids?

A) It has no effect on triglycerides.
B) It decreases HDL and increases LDL.
C) It has no effect on cholesterol.
D) It increases HDL and decreases LDL.

Question 32

The length of time you should spend on a workout depends on the

A) type of training.
B) desired target heart rate.
C) frequency of workouts.
D) intensity of the workout.

Question 33

Which of the following statements is FALSE regarding the effects of exercise on metabolism and body composition?

A) It can result in substantial weight gain due to increase in muscle mass.
B) It increases caloric expenditure and thus helps regulate body weight.
C) The increase in muscle mass raises the metabolic rate.
D) It slightly raises the metabolic rate for several hours after exercise.

Question 34

The recommended amount of fluid to drink during heavy exercise is

A) 8 ounces for every 30 minutes of exercise.
B) 8 ounces for every 60 minutes of exercise.
C) 4 ounces for every 10 minutes of exercise.
D) 12 ounces for every 60 minutes of exercise.

Question 35

Larry started a fitness program about 8 weeks ago. He runs 5 kilometres every day and does some weight training. He likes to use weight machines and focuses on 1 or 2 muscle groups each day. He could initially do 6 repetitions of most exercises in his program, and he can now do 15-20. Larry likes the initial improvement in his energy level and appearance since starting the program. He has noticed that his work in construction seems a little easier, too. However, Larry doesn't think he is getting as much benefit out of his program now as he did at the start of his fitness program. Larry isn't seeing as much improvement as he did initially because

A) his body is conserving energy.
B) he has reached his optimal level of fitness.
C) his body isn't as responsive to the level of exercise as it was initially.
D) his diet isn't compatible with his fitness program.

Question 36

Which of the following is considered a "vigorous" activity?

A) washing car
B) running
C) frisbee
D) cooking

Question 37

All of the following are skill-related components of fitness, EXCEPT:

A) endurance
B) speed
C) power
D) agility

Question 38

Exercise sessions may take place in bouts as short as minutes.

A) 30
B) 10
C) 5
D) 15

Question 39

Endurance exercise significantly increases

A) daily calorie expenditure.
B) cancer risk.
C) vitamin stores.
D) body fat.

Question 40

Which of the following is considered a "light" activity?

A) cooking
B) frisbee
C) washing car
D) social dancing

Question 41

Treatment for a fracture or dislocation includes all of the following, EXCEPT:

A) apply cold.
B) immobilize the affected area.
C) compression.
D) seek medical attention.

Question 42

Application of force with movement is called exercise.

A) isotonic
B) isokinetic
C) isometric
D) static

Question 43

Treatment for muscle cramps includes all of the following, EXCEPT:

A) massage the cramped area.
B) RICE.
C) drink fluids and increase dietary salt intake if exercising in warm weather.
D) gently stretch for 15 to 30 seconds at a time.

Question 44

All of the following are health-related components of physical fitness, EXCEPT

A) flexibility.
B) muscular strength.
C) cardiorespiratory endurance.
D) coordination.

Question 45

A healthy heart is able to withstand which of the following?

A) occasional emergencies
B) wear and tear of time
C) strains of daily life
D) all of the above

Question 46

When would be the time Jessica should perform stretching exercises to possibly become more flexible?

A) after she has done her cardiorespiratory portion of the workout
B) after she has performed ballistic movements
C) just before she goes to bed at night
D) before she warms up

Question 47

Which province has the lowest percentage of children and youth meeting physical activity guidelines in Canada?

A) New Brunswick
B) Ontario
C) Prince Edward Island
D) British Columbia

Question 48

Long-term effects of exercise include all of the following, EXCEPT:

A) increased blood flow to skin.
B) reduced risk of colon cancer.
C) increased sweat rate.
D) improved self-image.

Question 49

All of the following are important considerations for people with osteoporosis, EXCEPT:

A) weight train to improve strength and balance and reduce risk of falls.
B) begin exercise program as early as possible in the course of the disease.
C) avoid any activities that stress the back or carry a risk for falling.
D) choose low-impact, weight-bearing activities.

Question 50

Direct health costs due to physical inactivity are approximately each year in Canada.

A) $2.0 billion
B) $1.0 billion
C) $1.5 billion
D) $0.5 billion

Question 51

A complete flexibility workout should take approximately how much time?

A) 25 to 35 minutes
B) 10 minutes
C) 20 to 30 minutes
D) 40 minutes

Question 52

Disadvantages of free weights include all of the following, EXCEPT:

A) are not as safe.
B) require more skill.
C) place minimal stress on core stabilizing muscles.
D) cause more blisters and calluses.

Question 53

One of the easiest ways to determine appropriate endurance exercise intensity involves measuring

A) running pace.
B) blood pressure.
C) heart rate.
D) resistance.

Question 54

Exercise is a subset of physical activity that is

A) discontinuous and unplanned.
B) planned, structured, and repetitive.
C) random or unstructured.
D) not a contributor to physical fitness.

Question 55

The ability of the body to perform prolonged, large-muscle, dynamic exercise at moderate-to-high levels of intensity is

A) anaerobic capacity.
B) adaptive capacity.
C) cardiorespiratory capacity.
D) cardiorespiratory endurance.

Question 56

Physical activity helps do all of the following, EXCEPT:

A) manage stress
B) generate more energy
C) increase stamina
D) decrease immune response

Question 57

The metabolic syndrome is characterized by all of the following, EXCEPT:

A) high blood pressure
B) abnormal blood fats
C) insulin resistance
D) type 1 diabetes

Question 58

Treatment for shin splints includes all of the following, EXCEPT:

A) rest.
B) apply ice to the affected area several times daily and before exercise.
C) wrap with tape for support.
D) non-steroidal anti-inflammatory drugs.

Question 59

What is the ability to move joints through their full range of motion?

A) agility
B) flexibility
C) muscular endurance
D) muscular strength

Question 60

Larry started a fitness program about 8 weeks ago. He runs 5 kilometres every day and does some weight training. He likes to use weight machines and focuses on 1 or 2 muscle groups each day. He could initially do 6 repetitions of most exercises in his program, and he can now do 15-20. Larry likes the initial improvement in his energy level and appearance since starting the program. He has noticed that his work in construction seems a little easier, too. However, Larry doesn't think he is getting as much benefit out of his program now as he did at the start of his fitness program. Larry wants to increase his strength level further. Larry needs to

A) increase his warm-up and stretching time to make muscles more flexible.
B) increase his daily run to 3 miles.
C) increase the amount of resistance when weight training.
D) use free weights instead of weight machines.

Question 61

Which of the following statements is FALSE regarding cardiorespiratory endurance?

A) As it improves, resting blood pressure increases.
B) As it improves, the heart pumps more blood per heartbeat.
C) As it improves, the body can do more exercise with less effort.
D) As it improves, the heart can withstand the strains of everyday life.

Question 62

Maximum heart rate can be approximated using which of the following?

A) 200 - Age
B) 250 - Age
C) 260 - Age
D) 220 - Age

Question 63

Advantages of exercise machines include all of the following, EXCEPT:

A) allow dynamic movements.
B) provide variable resistance.
C) require less skill.
D) don't require spotters.

Question 64

Do not increase the volume of your exercise by more than per week.

A) 5-10 percent
B) 1-2 percent
C) 25-30 percent
D) 40 percent

Question 65

Which of the following statements is TRUE regarding exercise and disease prevention?

A) Regular exercise reduces the risk of stroke.
B) Exercise prevents the development of type 2 diabetes.
C) Weight-bearing exercises provide women protection against osteoporosis.
D) All of these statements are true.

Question 66

Which of the following statements is TRUE regarding exercise programs?

A) To be successful, the exercise program should be treated as a chore.
B) The best exercise programs promote health and are fun.
C) To develop fitness, strenuous exercise should occur every day.
D) To be successful, the exercise program should be conducted only with a trainer.

Question 67

Stretching exercises should be held for

A) 1 to 2 minutes.
B) 30 to 60 seconds.
C) 5 to 10 seconds.
D) 15 to 30 seconds.

Question 68

To improve cardiorespiratory endurance during activities such as walking or swimming slowly, your heart rate should be kept in the target zone for at least

A) 30 minutes, three times per week.
B) 10 minutes, five times per week.
C) 45 minutes, three times per week.
D) 15 minutes, four times per week.

Question 69

Which of the following statements is FALSE regarding treating injuries with application of heat?

A) It helps relieve pain and relax muscles.
B) It should not be used until after the swelling has completely disappeared.
C) It helps reduce stiffness.
D) It should be used to help reduce swelling.

Question 70

Canada's Physical Activity Guide to Healthy Active Living includes all of the following, EXCEPT

A) strength training.
B) cardiorespiratory endurance.
C) agility and balance.
D) flexibility.

Question 71

Advantages of free weights include all of the following, EXCEPT:

A) are better for building power.
B) are truer to real-life situations; strength transfers to daily activities.
C) allow easy isolation of muscles and muscle groups.
D) allow user to develop control of weights.

Question 72

Strong muscles are important for all of the following activities, EXCEPT:

A) preventing back and leg pain.
B) providing support necessary for good posture.
C) keeping skeleton in proper alignment.
D) all of the above.

Question 73

The best way to ensure consistency with an exercise program is to

A) exercise with a friend.
B) keep a training journal.
C) exercise first thing every day.
D) join a fitness club.

Question 74

Which of the following is NOT true of chromium picolinate?

A) Is an over-the-counter drug.
B) Long-term use of high dosages may have serious health consequences.
C) Does not offer any positive effects according to most scientific research.
D) Less easily digested form of the trace mineral chromium.

Question 75

According to the FITT principle, a workout frequency of per week is recommended to develop strength.

A) 4 to 5 days
B) 1 day
C) 1 to 2 days
D) 2 to 4 days

Question 76

VO2max stands for:

A) resting oxygen consumption.
B) maximal oxygen consumption.
C) basal metabolic rate.
D) target heart rate range.

Question 77

Muscular endurance depends on which of the following factors:

A) blood supply to muscles.
B) ability of muscles to store fuel.
C) size of muscle cells.
D) all of the above.

Question 78

Exercise tends to result in all of the following, EXCEPT

A) improved self-image.
B) decreased stress.
C) decreased insulin sensitivity.
D) improved memory.

Question 79

Disadvantages of exercise machines include all of the following, EXCEPT:

A) train muscles rather than movements.
B) require spotters.
C) limited availability.
D) allow limited number of exercises.

Question 80

Regular physical activity is linked to all of the following, EXCEPT

A) lower endorphin levels.
B) improved sleep.
C) reduced anxiety.
D) improved mood.