Deck 2: Understanding Fitness Principles

Question 1

Physical fitness is the ability to

A) perform moderate to vigorous physical activity without fatigue.
B) perform motor tasks accurately.
C) maintain equilibrium while moving.
D) perform more successfully in agility sports.

Answer 1

perform moderate to vigorous physical activity without fatigue.

Question 2

Exercise is a subset of physical activity that is

A) performed only by trained athletes.
B) unstructured.
C) done specifically to achieve or maintain fitness.
D) unplanned.

Answer 2

done specifically to achieve or maintain fitness.

Question 3

Stationary cycling at a moderate level would be equivalent to approximately ________ METS.

A) 1
B) 4
C) 7
D) 10

Answer 3

4

Question 4

The five health-related components of physical fitness are

A) cardiorespiratory endurance, muscular strength, agility, balance, and flexibility.
B) muscular endurance, muscular strength, flexibility, coordination, and body composition.
C) cardiorespiratory endurance, muscular strength, muscular endurance, flexibility, and body composition.
D) cardiorespiratory endurance, muscular strength, muscular endurance, agility, and flexibility.

Question 5

Muscular strength is defined as the ability of your muscles to

A) exert force.
B) contract repeatedly over time.
C) change body position rapidly.
D) use oxygen to sustain exercise.

Question 6

Which of the following is a benefit of maintaining a good level of flexibility?

A) Decreased level of body fat
B) Increased muscular strength
C) Prevention of low back pain
D) Decreased risk of diabetes

Question 7

Lean body tissue consists of

A) fat, blood, and lymph nodes.
B) muscle, bone, and fat.
C) skin, fat, and fluids.
D) muscle, bone, and fluids.

Question 8

The ability to perform work or contract muscles with high force quickly defines

A) endurance.
B) speed.
C) power.
D) strength.

Question 9

The ability to rapidly change body position with speed and accuracy is

A) agility.
B) speed.
C) power.
D) strength.

Question 10

The ability to perform a movement in a short period of time is

A) agility.
B) speed.
C) power.
D) strength.

Question 11

The maintenance of equilibrium is

A) endurance.
B) balance.
C) power.
D) strength.

Question 12

The time between a stimulus and response is

A) agility.
B) speed.
C) power.
D) reaction time.

Question 13

The overload principle states that to see improvements in physical fitness, you must

A) train every day.
B) train at a level that is greater than what your body is accustomed to.
C) increase your training level on a weekly basis.
D) train with a consistent routine that you are used to.

Question 14

Bettina has been exercising for a few weeks and is becoming adjusted to her current intensity level. To improve further, she must

A) increase her overload training.
B) begin to train using a different mode of activity.
C) target skills that will improve her sports performance.
D) readjust her expectations because she has reached her plateau.

Question 15

Adaptation is defined as

A) the ability of muscles to exert force.
B) subjecting a muscle to more actively than it is used to.
C) a change in the body as a result of an overload.
D) the ability to perform motor tasks smoothly.

Question 16

A change in the body that occurs as a result of exercise training is known as

A) homeostasis.
B) metabolic equivalent.
C) training effect.
D) overload.

Question 17

The dose-response relationship states that the amount of adaptation you can expect from exercise directly relates to

A) the amount of overload incorporated into the program.
B) the time of day you exercise.
C) the specific body system that is stressed.
D) the order in which you perform different types of training.

Question 18

To progress safely and improve fitness, it is recommended that you

A) increase overload frequency by no more than 20% each time you make changes in your program.
B) increase overload frequency and intensity by 20% each time you make changes in your program.
C) increase overload intensity and duration by 10% each time you make changes in your program.
D) increase overload frequency, intensity, or duration by no more than 10% each time you make changes in your program.

Question 19

Sally is currently jogging 3 times per week for 30 minutes. She has become comfortable with this workout and now wants to increase her workout time. Using the principle of progression, Sally should increase her time to approximately ________ minutes.

A) 33
B) 36
C) 39
D) 42

Question 20

The principle that only the body systems worked during training will show adaptations is known as

A) individuality.
B) specificity.
C) reversibility.
D) frequency.

Question 21

The principle that training adaptations will revert toward initial levels when training is stopped is known as

A) individuality.
B) specificity.
C) reversibility.
D) frequency.

Question 22

Jim and Steve have been working out together for 3 months. Although they have been doing the same workout, Steve has shown faster improvement. This difference in their responses to exercise illustrates the principle of

A) separateness.
B) individuality.
C) recuperation.
D) mind over body.

Question 23

The principle of rest and recovery is aimed at preventing

A) boredom.
B) cross-training.
C) overtraining.
D) individuality.

Question 24

How many minutes of moderate physical activity should an adult perform each week to maintain health?

A) 75 minutes
B) 60 minutes
C) 150 minutes
D) 200 minutes

Question 25

The physical activity pyramid

A) relates nutritional goals to physical activity levels.
B) consists of layers of types of physical activity and gives recommendations for each.
C) excludes sedentary activities.
D) includes aerobic activities but not muscular training.

Question 26

According to the physical activity pyramid, individuals should work on muscular fitness

A) every day.
B) 5 days per week.
C) 2 days per week.
D) 1 day per week.

Question 27

Activities at the top of the physical activity pyramid represent activities

A) that are the most important to improving fitness.
B) related to flexibility training.
C) that are the most vigorous in nature.
D) that you should spend the least amount of time on.

Question 28

Both the American College of Sports Medicine and the U.S. Department of Health and Human Services recommend at least ________ minutes of exercise daily for youth under the age of 18.

A) 20
B) 30
C) 40
D) 60

Question 29

The FITT formula is used to

A) design a safe and effective exercise program.
B) determine how much water to consume during exercise.
C) estimate energy expenditure.
D) estimate body composition.

Question 30

Resistance training intensity is usually measured by the

A) amount of weight lifted.
B) heart rate during lifts.
C) speed with which you lift the weights.
D) size of the muscles when contracted during activity.

Question 31

Exercise intensity is most closely related to

A) how often you exercise.
B) how hard you exercise.
C) how many minutes you exercise.
D) how many modes of exercise you use.

Question 32

The times per week that an activity is performed is known as

A) frequency.
B) intensity.
C) time.
D) type.

Question 33

The duration of the exercise is known as

A) frequency.
B) intensity.
C) time.
D) type.

Question 34

The mode of activity chosen is known as

A) frequency.
B) intensity.
C) time.
D) type.

Question 35

John is getting ready to do bench presses. After doing some jumping jacks and light rowing activity, he begins to concentrate on range-of-motion exercises for his shoulders. John has moved from the ________ phase to the ________ phase of warm-up.

A) gradual; intense
B) general; specific
C) rest; exercise
D) basic; core

Question 36

When performing range-of-motion exercises, your movements should be ________ and ________.

A) fast; purposeful
B) forceful; repetitive
C) relaxed; controlled
D) slow; powerful

Question 37

Which of the following is a purpose of the exercise warm-up?

A) Decrease blood flow
B) Decrease body temperature
C) Increase muscle elasticity
D) Increase lean mass

Question 38

A primary purpose of the general cool-down is to slowly return ________ back to resting levels.

A) breathing rate
B) muscle elasticity
C) free fatty acids
D) blood sugar level

Question 39

How long should the exercise-to-rest transition take?

A) 20 to 30 minutes
B) 5 to 15 minutes
C) 2 to 3 minutes
D) Less than 1 minute

Question 40

Stretching exercise should be performed

A) before the general warm-up.
B) during the general warm-up.
C) at the beginning of the specific warm-up.
D) at the end of the specific warm-up.

Question 41

During the specific cool-down, you should

A) perform a less vigorous form of the activity done during your workout.
B) try to lower your body temperature quickly.
C) stretch the muscle groups worked during the activity.
D) keep the heart rate elevated as much as possible.

Question 42

If you have a light snack prior to exercising, it should be consumed at least ________ minutes prior to beginning the activity.

A) 10
B) 15
C) 20
D) 30

Question 43

General recommended guidelines for water intake prior to exercise are approximately ________ ounces of fluid 2 to 3 hours before exercise and ________ ounces 10 to 20 minutes prior to exercise.

A) 5; 5
B) 8; 10
C) 10; 15
D) 18; 8

Question 44

The most important aspect of footwear is

A) proper fit.
B) color scheme.
C) cost.
D) brand.

Question 45

Which factor has the least impact on designing an exercise program?

A) Age
B) Weight
C) Current fitness level
D) Gender

Question 46

Kristina's mom wants to begin an exercise program. However, she is overweight and concerned about the impact exercise might have on her knees. To decrease her chance of injury, Kristina might recommend that her mom try

A) weight-bearing activities.
B) additional stretching exercises.
C) cross-training.
D) balance exercises.

Question 47

People older than 55 are encouraged to include balance training in their exercise program to reduce the risk of

A) falls.
B) diabetes.
C) heart disease.
D) Alzheimer's disease.

Question 48

Men over 45 and women over 55 should obtain ________ before beginning an exercise program.

A) a personal trainer
B) permission from their doctor
C) a fitness magazine
D) life insurance

Question 49

Which of the following conditions would always require a medical clearance before exercising?

A) migraines
B) overweight
C) diabetes
D) a cold

Question 50

If you take either prescription or over-the-counter medications, before exercising you should

A) take only half the recommended dosage.
B) ask a physician about potential side effects.
C) avoid taking the medicine.
D) check the Internet to see if other people take it before exercise.

Question 51

From 1997 to 2014, what percentage of adults met the minimal guidelines for both aerobic and muscle strengthening activities?

A) 6%
B) 19%
C) 21%
D) 43%

Question 52

When planning your fitness program, which of the following is the best question to ask yourself?

A) How many calories do I want to burn?
B) What motivates me?
C) What activity is most popular with my friends?
D) Which exercise will help me to lose weight the fastest?

Question 53

If you understand your ________, you can plan activities in a way that makes you more likely to stick with the program.

A) cardiovascular system
B) body's physiology
C) respiratory rate
D) motivations

Question 54

Your friend plays on the intramural soccer team. You notice one week that she is spending more time than usual running in the mornings and practicing kicking goals in the afternoon. When you ask about her intensity, she explains that she has a big game coming up and that she is determined to win. Which of the following is her chief motivation for exercise?

A) Competition
B) Socializing
C) Losing weight
D) Having fun

Question 55

________ barriers to physical activity include both external/physical factors and social/interpersonal factors that may make it harder or easier for you to exercise.

A) Physiological
B) Psychological
C) Environmental
D) Personal

Question 56

________ barriers to physical activity include personal and physical factors affecting exercise participation.

A) Physiological
B) Psychological
C) Environmental
D) Personal

Question 57

To counter a lack of motivation, you should choose exercise that is

A) challenging and repetitive.
B) fun and convenient.
C) easy and low-impact.
D) risky and impressive.

Question 58

Actions that can be performed daily by beginning exercisers are

A) exercise training.
B) lifestyle physical activities.
C) vigorous physical activities.
D) sports activities.

Question 59

Aerobic exercise, weight lifting, and yoga are all examples of

A) exercise training.
B) lifestyle physical activities.
C) moderate physical activities.
D) sports activities.

Question 60

Court sports such as tennis, squash, and racquetball are all examples of

A) exercise training.
B) lifestyle physical activities.
C) team sport activities.
D) individual sport activities.

Question 61

Increased levels of body fat put an individual at risk for diabetes.

Question 62

Fitness gains diminish in about half the time it takes to acquire them.

Question 63

During resistance training, the majority of the training adaptations occur during the workout.

Question 64

The exercise-to-rest transition during the cool-down should last at least 20 minutes.

Question 65

The chances of dehydration affecting performance are greater than the chances of food intake affecting performance.

Question 66

The most important aspect of proper footwear is the cost of the shoe.

Question 67

If you have a physical disability such as poor balance, you should not exercise.

Question 68

Individuals who are in wheelchairs may use most strength-training machines that involve a seated position.

Question 69

People with cardiovascular disease should obtain a medical clearance before beginning an exercise program.

Question 70

Individuals with significant bone or joint problems should develop a workout plan focusing on high-impact exercises.

Question 71

People who are underweight are at a higher risk for musculoskeletal injuries because of increased stress on their muscles and joints.

Question 72

You live in a part of the country where it rains much of the time, which keeps you from being able to go for a nice run outside. The rain is an example of a personal barrier to physical activity.

Question 73

To successfully stick with a fitness program, you must incorporate it into your schedule.

Question 74

People who state that they don't have time for exercise may not consider exercise to be a top priority.

Question 75

Biking to class is an example of a lifestyle physical activity.

Question 76

The farther away an exercise facility is from your home, school, or work, the less likely you are to use it.

Question 77

Before choosing an exercise facility, it is important to consider its location, hours of operation, and costs.

Question 78

Living in an area where there is great urban sprawl can reduce the likelihood that one will exercise regularly.

Question 79

It is more difficult to decide to change a behavior than to commit to changing it.

Question 80

External exercise rewards commonly involve feeling better about yourself, feeling healthier, and having better life satisfaction from exercising.