Deck 2: Basic Principles of Physical Fitness

Question 1

A lot of health benefits are attained when sedentary people start doing moderate-intensity activity.

Answer 1

True

Question 2

The terms "exercise"
and "physical activity"
are synonymous.

Answer 2

False

Question 3

An individual who plays competitive sports does not need to exercise.

Answer 3

True

Question 4

Regular daily physical activity and/or exercise will improve cognitive function in all individuals.

Question 5

To maintain weight loss, daily physical activity of 30 minutes per day is sufficient for most people.

Question 6

Current research indicates that exercise can help overcome the negative effects of a poor diet on brain health.

Question 7

Physical activity is less effective for promoting brain health when exercising in polluted air.

Question 8

Low-intensity physical activity is likely to improve health and fitness in sedentary individuals.

Question 9

Cycling and hiking uphill are excellent examples of vigorous activity.

Question 10

Cardiorespiratory endurance training improves the body's ability to utilize energy.

Question 11

Springboard divers require a high degree of cardiorespiratory endurance to perform their dive.

Question 12

Strength and cardiorespiratory fitness go hand in hand.

Question 13

Participation in regular cardiorespiratory endurance activities enables the body's ability to cool itself better.

Question 14

Greater muscle mass in the body does not have an effect on metabolism.

Question 15

Strength is highly correlated with the size of the muscle.

Question 16

A person with excessive body fat in the abdomen area is more likely to have health problems than someone who has excess fat accumulated in the hip region.

Question 17

Inactive sedentary lifestyle does not have an impact on the flexibility component of fitness.

Question 18

To improve the skill-related components of fitness, it is necessary to practice the skill repeatedly.

Question 19

Physical fitness and athletic achievement are not limited to the able-bodied individuals.

Question 20

Specificity is the principle that places increasing amounts of stress on the body causing adaptations that improve fitness.

Question 21

Progressive overload is the principle by which the body adapts to the demands of exercise by improving its functioning.

Question 22

To obtain fitness benefits, high-intensity endurance exercises must be done for a minimum of 45-60 minutes.

Question 23

When an individual stops regular exercise, some fitness improvements are lost in as little as two-weeks' time.

Question 24

Healthy women over the age of 40 should see a physician before beginning an exercise program.

Question 25

Swimming and jogging are examples of activities that develop cardiorespiratory endurance.

Question 26

To improve muscular strength and endurance, it is recommended that all major muscle groups be strengthened daily.

Question 27

Lifestyle physical activities like washing one's car or climbing stairs are considered moderate-effort activities.

Question 28

The body's ability to transport and use oxygen can be improved by as much as 50% through regular endurance training for marathon athletes.

Question 29

People of any age who are not at high risk for serious health problems can safely exercise at a moderate intensity (60% or less of maximum heart rate) without a prior medical clearance.

Question 30

If a physician is not sure whether exercise is safe for you, she or he may recommend an exercise stress test.

Question 31

The first step in creating a successful fitness program is to assess your cardiorespiratory fitness.

Question 32

Most sports psychologists believe that setting and achieving goals is the most effective way to stay motivated about exercise.

Question 33

A balanced exercise program should combine a physically active lifestyle, along with an exercise program to develop and maintain fitness.

Question 34

A cool down is an integral component of exercise safety.

Question 35

Scheduling exercise at a regular time is a better strategy than exercising whenever convenient during the day.

Question 36

A warm-up should include high-intensity, whole-body movements that mimic the activity to follow.

Question 37

Adequate rest is more important than physical activity when considering overall well-being.

Question 38

How much physical activity must a person do to be considered physically active and thus obtain health benefits?

A) At least an hour biweekly
B) At least 60 minutes a day, 5 days/week
C) At least 30 minutes a day, 5 days/week
D) 90 minutes, a day, 5 days/week

Question 39

According to Health Canada, which of the following statements accurately describes the amount of physical activity required by someone who plays hockey twice a week?

A) This would satisfy the recommended activity required for health benefits.
B) This would not be adequate. The individual should add a minimum of 30 minutes of activity 3 times a week.
C) This would not be adequate. The individual should add a minimum of 60 minutes of activity 3 times a week.
D) This would not be adequate. The individual should add a minimum of 90 minutes of activity 3 times a week.

Question 40

All of the following benefits are observed with regular exercise, EXCEPT:

A) Enhances cognitive function
B) Enhances brain activity, and reverses Alzheimer's related changes in the brain.
C) Enhances plasticity in the brain
D) Enables effective transmission of sensory and motor signals to and from the brain

Question 41

Individuals performing vigorous activities for health benefits are recommended to perform activities for _____.

A) 90 minutes
B) 60 minutes
C) 30 minutes
D) 10 minutes

Question 42

Thirty minutes of moderate daily physical activity will yield health benefits but is unlikely to:

A) lower your risk for heart disease.
B) impact your cholesterol levels.
C) improve general well-being.
D) help one achieve a healthy body weight.

Question 43

Which of the following statements MOST accurately describes the approach one can take to achieve the recommended amount of daily physical activity?

A) You should do it all at once at the same time each day.
B) Activity must be done all at once, but it does not matter what time of the day.
C) Physical activity in the morning is better than physical activity in the mid-afternoon.
D) May be done in multiple parts throughout the day.

Question 44

Janie walks daily for at least 30 minutes and has adopted a healthy eating plan. She is not losing any weight. Which of the following is the MOST healthy option that she might consider to help her accomplish her goal?

A) Crash diet for a couple of days to speed things up
B) Increase her physical activity to 40-60 minutes
C) Increase her physical activity to 90 minutes
D) Exercise in the morning to kick-start her metabolism and keep it up for the day

Question 45

Participating in an aerobics class for 30 minutes is classified as:

A) vigorous effort.
B) moderate effort.
C) light effort.
D) maximum effort.

Question 46

All of the following are benefits of regular cardiorespiratory fitness, EXCEPT:

A) the heart pumps more blood per heartbeat.
B) resting blood pressure decreases.
C) blood volume decreases.
D) resting heart rate decreases.

Question 47

Muscle strength is defined as:

A) The ability of the muscle to contract strongly
B) The amount of force a muscle can produce in one maximum effort
C) The amount of force a muscle can produce
D) The amount of force a muscle can produce at a high speed.

Question 48

As a result of aging, older people experience:

A) An increase in muscle endurance
B) An increase in muscle fiber thickness and number of muscle cells
C) A decrease in muscle fiber thickness and number of muscle cells
D) No changes in muscle composition

Question 49

Strength training can help an individual lose weight because it:

A) muscle fibers get larger
B) is an activity that burns a lot of body fat in a short time.
C) maintains muscle mass which is associated with an increase in metabolism.
D) decreases one's appetite.

Question 50

Greater muscle mass means faster energy use and a higher rate of:

A) Heart beat
B) Blood pressure
C) Respiratory rate
D) Metabolism

Question 51

All of the following are benefits of regular strength training for healthy aging, EXCEPT:

A) sarcopenia.
B) Maintaining muscle fiber thickness.
C) increased muscle strength
D) increased antioxidant enzymes in the muscles.

Question 52

Muscular endurance is important for:

A) Muscle strength
B) Muscle power
C) Maintaining good posture
D) Maintaining blood pressure

Question 53

Having supple and flexible muscles is associated with which of the following?

A) A lower risk of injury during exercise
B) An increased metabolism
C) Reduced strength potential
D) A higher incidence of back pain

Question 54

Body composition is an individual's proportion of:

A) fat to bone mass
B) fat to fat free mass
C) fat to muscle mass
D) fat to fat mass

Question 55

Which of the following skill-related components of fitness is necessary for a basketball player to develop his game?

A) Cardiovascular fitness
B) Agility
C) Muscular endurance
D) Flexibility

Question 56

Which of the following skill-related components of fitness is most important to prevent falls in an aging adult over the age of 80?

A) Speed
B) Power
C) Strength
D) Balance

Question 57

All of the following are benefits of exercise in physically disabled individuals, EXCEPT:

A) Emotional boost and helps maintain a positive attitude
B) Increases self-confidence
C) Gain a sense of accomplishment
D) Reduces self-esteem

Question 58

Specificity of training is best shown by which one of the following examples?

A) Weight training to develop cardiorespiratory endurance
B) Doing push-ups to develop muscular strength and endurance in the muscles of the arm
C) Running to develop flexibility
D) Bicycling to develop back strength

Question 59

The body adapts to the demands of exercise by improving its functioning is the definition of:

A) progressive overload
B) specificity of exercise
C) the principle of reversibility
D) the principle of assessment

Question 60

The overload principle is based on the fact that:

A) fitness levels will not improve without an increase in the intensity and duration of the activity.
B) maximum intensity is necessary to develop muscular strength.
C) too much activity will result in a decreased fitness level.
D) a multi-dimensional program is necessary to achieve all components of fitness.

Question 61

The recommended total time (duration) for cardiorespiratory endurance exercise is _____ minutes.

A) 5-10
B) 10-20
C) 20-60
D) 60-120

Question 62

When people stop exercising, some of their fitness improvements are lost in as little as _____ time.

A) one week
B) two weeks
C) one month
D) two months

Question 63

The maximal improvement in the body's ability to transport and use oxygen that people can realistically expect as a result of endurance training is about:

A) 5-15%.
B) 5-25%.
C) 40-55%.
D) 60-75%.

Question 64

Long-lasting commitment and attainment of physical fitness goals are most successful when the goals:

A) require considerable material rewards.
B) are linked to your peers perceptions.
C) are clear and important to you personally.
D) focus on the long term rather than the short term.

Question 65

Activities that are considered light effort include:

A) walking, climbing stairs, and yard work.
B) jogging, swimming, and bicycling.
C) weight lifting.
D) Cross-country skiing.

Question 66

The results of a fitness assessment provide valuable information that allows one to establish:

A) their workout routine.
B) what exercises they do not need to do.
C) their specific skill-related fitness components.
D) effective health-related fitness goals.

Question 67

Muscular strength and endurance are developed best by activities that:

A) involve continuous rhythmic movements of large muscle groups.
B) gently extend joints beyond their normal range of motion.
C) involve working with weights and/or performing calisthenic exercises.
D) Rhythmic activities involving large muscle groups.

Question 68

Healthy body composition is developed best by the combination of:

A) Unhealthy food choices, weight training, stretching, and cardiorespiratory endurance exercise.
B) healthy food choices, resistance training, and cardiorespiratory endurance exercise.
C) high- carbohydrate, high -protein diet, resistance training, and stretching.
D) low -fat diet, stretching, and cardiorespiratory endurance exercise.

Question 69

All of the following are conditions where an individual should get a medical clearance prior to starting an exercise program, EXCEPT:

A) Male over the age of 40
B) Female over the age of 35
C) Muscle or joint problems
D) Heart disease

Question 70

All of the following are important in designing an exercise program, EXCEPT:

A) setting goals.
B) assessing yourself.
C) choosing an unstructured plan
D) getting a medical clearance.

Question 71

Which of the following may be a consequence of overtraining?

A) Lowered blood pressure
B) Impede motivation
C) Stronger bones
D) Increased cardiovascular fitness

Question 72

A program that includes 40 minutes of brisk walking each day is best characterized as:

A) a moderate fitness program.
B) lifestyle physical activity.
C) a vigorous fitness program.
D) overtraining.

Question 73

Which one of the following statements about cooling down is TRUE?

A) It restores circulation to its normal resting condition.
B) It extends the duration of the cardiorespiratory endurance portion of the workout.
C) It increases the chance of overtraining.
D) It is most effective for workouts of less than 20 minutes in duration.

Question 74

Personal safety while exercising can be enhanced by:

A) training alone.
B) wearing shoes or clothing with reflective tape.
C) demanding your right-of-way regardless of others.
D) training in isolated areas.

Question 75

Which of the following sources of fitness information is probably LEAST likely to provide useful advice?

A) A person who looks physically fit
B) A certified teacher of an exercise or fitness class
C) A personal trainer with a degree in Sport Science or Physical Education
D) Articles by credible experts in fitness magazines

Question 76

When selecting a fitness facility, it is important to determine if they are:

A) certified by a recognized professional association.
B) able to train top athletes.
C) able to train the average individual.
D) physically active themselves.

Question 77

To ensure a successful exercise session, it is important to:

A) not eat for several hours prior to avoid cramping.
B) do the same activity every time.
C) participate in activities that are fun and interesting.
D) to not miss one session otherwise all health gains will be lost.

Question 78

_________________________ refers to a planned, structured, repetitive movement intended specifically to improve or maintain physical fitness.

Question 79

Exercise improves _________________________, which is described as the brain's ability to learn, remember, think, and reason.

Question 80

_________________________ is the amount of force a muscle can produce with a single maximum effort.