Deck 8: The Physically Active Lifestyle

Question 1

Tests such as the Cooper Institute 1.5 Mile Walk/Run Test measure which of the following?

A) anaerobic activity
B) aerobic capacity
C) anaerobic capacity
D) aerobic activity

Answer 1

aerobic capacity

Question 2

What is the relationship between fat-free mass and fat tissue within the body?

A) adipose tissue
B) percent fat
C) muscular endurance
D) body composition

Answer 2

body composition

Question 3

Weight lifting is an example of what type of exercise?

A) a warm-up
B) an isometric exercise
C) an aerobic exercise
D) an isotonic exercise

Answer 3

an isotonic exercise

Question 4

Rob and Tim are of the same weight, height, and relative size. Rob exercises every day, whereas Tim only exercises once a month. Which of the following is true about each man's basal metabolic rate (BMR)?

A) When both men are at rest, Rob burns more calories than Tim.
B) When both men are at rest, Tim burns more calories than Rob.
C) Rob will gain and lose weight faster than Tim.
D) It is impossible to determine each man's BMR without knowing how much they eat on a given day.

Question 5

Which of the following is the best way to monitor your exercise intensity during a workout?

A) Take your pulse.
B) Notice how much you are sweating.
C) Take note of how hungry you are after a workout.
D) The speed at which you are running on the treadmill.

Question 6

Which of the following is a benefit to exercise?

A) increased height
B) decreased cravings for sweets
C) healthier skin
D) decreased risk of colon cancer

Question 7

What is the recommended daily amount of moderate physical activity?

A) 30 min.
B) 60 min.
C) 90 min.
D) 2 hours

Question 8

Which of the following activities could be classified as "exercise"?

A) talking to a friend
B) watching TV
C) riding your bike to work
D) reading a book

Question 9

What is stretching that involves slow and controlled movement through a range of motion?

A) dynamic stretching
B) static stretching
C) flexible stretching
D) isometric stretching

Question 10

Alex and Carmela are of similar height and weight. Alex has more abdominal fat, whereas Carmela carries more of her fat in her hips and thighs. Which of the following is most likely true about Alex and Carmela?

A) Alex is more in shape that Carmela.
B) Carmela has more muscle strength.
C) Carmela may be at more risk for hypertension and diabetes.
D) Alex may be at more risk for hypertension and diabetes.

Question 11

What is the most accurate way to measure body composition?

A) bioelectrical impedance
B) skinfold caliper testing
C) hydrostatic weighing
D) a strength test

Question 12

Linda is planning a new exercise program for herself. She is currently at a healthy weight, and her goal is to obtain health-related fitness. Which of the following would be the best workout routine for Linda?

A) running on the treadmill six times a week
B) riding her bike every day
C) attending a very intense aerobics class three times a week
D) walking once a week for 10 minutes

Question 13

If you are just starting an aerobic workout routine, what level of intensity should you aim for?

A) your predicted maximum heart rate
B) 80% of your predicted maximum heart rate
C) 50% of your maximum heart rate
D) 40% for 10 minutes, 60% for another 10 minutes, then back to 40% for 10 minutes

Question 14

Laura has been lifting weights over the past couple months. She started by doing 10 repetitions and lifting 3-lb weights, and now she is able to do 20 repetitions using 7-lb weights. Laura has shown an increase in which of the following?

A) flexibility
B) cardiovascular activity
C) muscular endurance
D) aerobic activity

Question 15

Which of the following activities should you do before a workout?

A) aerobic exercises
B) a cool-down
C) a warm-up
D) eat

Question 16

Sarah plays basketball and trains regularly. Which of the following best describes Sarah's form of physical fitness?

A) mental fitness
B) skill-related fitness
C) health-related fitness
D) agility fitness

Question 17

Metabolic fitness, morphological fitness, and bone integrity are all which of the following?

A) nonperformance components of fitness
B) not affected by physical activity
C) changed only by diet
D) external adaptations

Question 18

What is the impact of longer sessions of physical activity (45 to 60 minutes)?

A) decreased metabolism
B) improved vision
C) decreased muscle mass
D) improved mood

Question 19

At the end of a workout, it is best to do which of the following?

A) static stretching
B) isotonic exercises
C) dynamic stretching
D) resistance training

Question 20

Jim really wants to improve his current level of fitness. Which of the following activities should he take part in?

A) an activity he enjoys that is challenging but manageable
B) an activity that is far too easy, but fun
C) an activity that he does not necessarily like, but that he is capable of doing
D) an activity that is extremely difficult and challenging

Question 21

Angela is an avid runner. What can she do to prevent heat exhaustion?

A) Wear lots of layers.
B) Avoid running during the hottest parts of the day.
C) Wait until she feels thirsty before drinking any water.
D) Stretch before she goes for a run.

Question 22

Which of the following is an example of cross-training?

A) alternating between running 1 mile one day and running 2 miles the next day
B) doing step aerobics for 40 minutes one day and 20 minutes the next day
C) participating in yoga and cycling
D) changing the amount of weight during weight lifting each day

Question 23

Which of the following will increase your success in a fitness program?

A) taking some time off from exercising if you don't feel like it
B) starting off slowly and gradually increasing your activity levels
C) exercising alone
D) setting unachievable goals

Question 24

Carlos started a physical fitness program but suffered an overuse injury. How could Carlos have avoided such an injury?

A) pushing through the pain once it began
B) starting his program off slowing and gradually increasing his physical activity
C) making an effort to do resistance training before his workouts
D) not stretching beforehand

Question 26

What is an injury that occurs as a result of too much walking or running, where bands of tissue at the bottom of the feet become inflamed?

A) shin splints
B) runner's knee
C) tendonitis
D) plantar fascitis

Question 27

You made plans to exercise today, but are feeling a little ill and think you might be getting a fever. What is the best course of action?

A) Take a day off from exercising and see how you feel tomorrow.
B) Choose an aerobic exercise to do for the day.
C) Choose an anaerobic exercise to do for the day.
D) Don't take any medication before going out to exercise because it will probably upset your stomach.

Question 28

Which of the following is a component of treatment for a traumatic injury?

A) heat
B) counseling
C) elevation
D) wrapping the injury very tightly

Question 29

What are the five steps to remember for a successful workout?

Question 31

What does FITT stand for in terms of cardiovascular fitness?

Question 33

Bee pollen is sometimes consumed by athletes in order to improve performance. This substance is an example of which of the following?

A) an energy replacement drink
B) an ergogenic aid
C) a vitamin supplement
D) hyponatremia

Question 35

What are three benefits to engaging in regular physical activity?

Question 37

On average, how much water should you drink after 30 minutes of physical activity?

A) none
B) 2 oz
C) 8 oz
D) 32 oz

Question 38

Which of the following activities could a hockey player do to prevent traumatic injury?

A) play games once a week
B) stretch before games
C) lift weights three times a week
D) wear protective gear during games

Question 39

Provide one example of an aerobic activity and one example of an anaerobic activity.

Question 40

What is one way to improve muscular strength?