Deck 2: General Principles of Exercise for Health and Fitness

Question 1

With regard to physical fitness, the overload principle can be defined as

A) lifting too much weight during a weight-lifting procedure.
B) stressing the body or a muscle group during exercise to improve physical fitness.
C) overloading the body with prolonged exercise, which results in muscular damage.
D) overuse of tendons during exercise to produce gains in strength.

Answer 1

stressing the body or a muscle group during exercise to improve physical fitness.

Question 2

The principle of progression states that

A) overload should be increased gradually during training.
B) an exercise training session should be followed by a recovery period.
C) an exercise training session should progress rapidly.
D) overload should progress quickly in the first two weeks of training.

Answer 2

overload should be increased gradually during training.

Question 3

The principle of training that states the body must be stressed in order to improve physical fitness is the

A) principle of specificity.
B) 10% rule.
C) principle of recuperation.
D) overload principle.

Answer 3

overload principle.

Question 4

For a safe progression in training, it is recommended that the intensity or duration of exercise be increased no more than ________ per week.

A) 5%
B) 10%
C) 15%
D) 20%

Question 5

An exercise routine designed to sustain a certain fitness level is called a(n)

A) exercise prescription.
B) sustaining schedule.
C) principle of progression.
D) maintenance program.

Question 6

The principle of ________ states that the effect of exercise training is specific to those muscles involved in the activity.

A) progression
B) reversibility
C) specificity
D) recuperation

Question 7

The principle of ________ states that a period of rest between exercise training sessions is critical for maximal improvement in physical fitness.

A) progression
B) overload
C) recuperation
D) economy

Question 8

The amount of rest required between vigorous exercise bouts is generally

A) 8-12 hours.
B) 12-24 hours.
C) 24-48 hours.
D) 2-3 days.

Question 9

Failure to get adequate rest between workouts is referred to as

A) general adaptation syndrome.
B) rebounding.
C) chronic fatigue syndrome.
D) overtraining.

Question 10

Physical fitness can be lost due to inactivity; this outcome is described by the ________ principle.

A) overload
B) progression
C) recuperation
D) reversibility

Question 11

Too much exercise can impair the body's ________ and increase the risk of infections such as a cold or the flu.

A) central nervous system
B) cardiovascular system
C) immune system
D) ability to excrete toxins

Question 12

Establishing ________ is an important first step in designing an appropriate exercise training program.

A) weight-loss goals
B) a comfortable workout wardrobe
C) a firm workout schedule
D) short-term and long-term fitness goals

Question 13

The period of light exercise prior to the workout is called a

A) flexibility test.
B) warm-up.
C) set of light reps.
D) cool-down.

Question 14

The intensity level of a cool-down period following the workout should be

A) low.
B) moderate.
C) high.
D) the same intensity as the workout.

Question 15

All of the following are major components of the exercise prescription that define the workout except

A) duration.
B) frequency.
C) speed.
D) intensity.

Question 16

The term "mode of exercise" describes the

A) specific type of exercise performed.
B) intensity with which an exercise is performed.
C) duration of an exercise session.
D) range of movement required by an exercise.

Question 17

Which of the following is an example of a low-impact activity?

A) kickboxing
B) running
C) volleyball
D) swimming

Question 18

Which of the following statements is true about high-impact activities?

A) High-impact activities are less taxing on the body's bones.
B) High-impact activities place great stress on the body's joints.
C) High-impact activities are better for overall fitness than low-impact activities.
D) High-impact activities include swimming and cycling.

Question 19

The segment of time referred to as the "workout" is also known as the

A) primary conditioning period.
B) warm-up period.
C) cool-down period.
D) interval.

Question 20

During the cool-down,

A) blood tends to pool in the muscles used during exercise.
B) temperature drops and blood returns from the muscles to the heart.
C) accumulated sweat is reabsorbed into the skin.
D) temperature rises, allowing the body to readjust to normal body temperature.

Question 21

All exercise programs should be individualized. Therefore, an exercise prescription should consider the individual's age and

A) gender.
B) genetics.
C) fitness status.
D) weight.

Question 22

The minimum level of exercise required to achieve some health benefits is called the

A) minimum fitness target.
B) minimum daily requirement.
C) threshold for weight loss.
D) threshold for health benefits.

Question 23

U.S. government physical activity guidelines recommend that adults perform at least ________ minutes of moderate-intensity exercise each week to improve health and reduce risk of illness.

A) 60
B) 100
C) 150
D) 175

Question 24

Evidence indicates that 30 to 60 minutes of ________ exercise performed 3 to 5 days per week will provide major health benefits and reduce the risk of all causes of death.

A) low-intensity
B) moderate-intensity
C) moderate-to-high-intensity
D) high-intensity

Question 25

Which of the following is not a barrier to physical activity?

A) lack of employment
B) lack of resources
C) lack of motivation
D) lack of time

Question 26

The principle of progression is an extension of the overload principle.

Question 27

A period of rest between training sessions is essential to achieve optimal physical fitness.

Question 28

To ensure the best fit when buying a new pair of exercise shoes, always shop for them in the morning.

Question 29

Overload can only be increased by increasing the intensity of exercise.

Question 30

After cessation of training, muscular strength is lost faster than muscular endurance.

Question 31

Exercise goals are considered to be a part of the exercise prescription.

Question 32

Every exercise prescription must include at least one type of exercise.

Question 33

The primary purpose of a warm-up is to activate the central nervous system.

Question 34

The components of the workout are called the FITT principle, which stands for frequency, intensity, time, and tension.

Question 35

A primary purpose of a cool-down is to return blood from the muscles worked back toward the heart.

Question 36

For a person to achieve health benefits, exercise must be performed at a high intensity and for at least 1 hour per day.

Question 37

The current public health recommendation for physical activity is a minimum of 10 minutes of moderate to intense physical activity each day.

Question 38

How does the principle of progression apply to the exercise prescription?

Question 39

Why is the 10% rule important in regard to the progression of exercise training?

Question 40

Define the following terms: overtraining and principle of recuperation.

Question 41

What happens to physical fitness if you stop training?

Question 42

List the essential components of an exercise prescription.

Question 43

What is the general purpose of the warm-up and cool-down?

Question 44

What modality of physical activity is optimal to obtain health benefits?

Question 45

Explain why individualizing the workout is important.

Question 46

Explain the difference between exercise training to improve sport performance and exercising for health benefits.

Question 47

List some common barriers to physical activity.