Deck 5: Physical Activity for Fitness and Health

Question 1

Specificity of training refers to

A)performing exercises that will specifically address your goal for improvement.
B)performing exercises at a rate that will maintain your training level.
C)the body's unique response to demands placed on it during training.
D)how your body responds to reduced demanD.

Answer 1

performing exercises that will specifically address your goal for improvement.

Question 2

An example of the overload principle would be

A)increasing the amount of weight you bench press from 80 to 85 lbs to continue improving.
B)suffering from tendonitis because you increased your workout program too quickly.
C)trying to manage your stress by exercising regularly.
D)stressing the body too much by working more than one component of fitness at the same time.

Answer 2

increasing the amount of weight you bench press from 80 to 85 lbs to continue improving.

Question 3

Physical activity has been shown to reduce the risk of

A)breast cancer.
B)colorectal cancer.
C)ovarian cancer.
D)All of the answers are correct.

Answer 3

All of the answers are correct.

Question 4

The ability of your heart and lungs to effectively deliver oxygen to your muscles during prolonged physical activity is called

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

Question 5

Which of the following has been shown to be most effective in lowering type II diabetes risk?

A)Exercise
B)Exercise and healthy diet
C)Prescription diabetes medication
D)Vitamins and regular physical activity

Question 6

The ability to perform moderate to vigorous levels of activity and respond to physical demands is known as

A)exercise.
B)physical activity.
C)physical fitness.
D)All of the answers are correct.

Question 7

Good flexibility can decrease the risk of

A)joint pain.
B)muscle tension.
C)back pain.
D)All of the answers are correct.

Question 8

Exercise may reduce the risk of cancer by

A)increasing appetite.
B)increasing the levels of hormones in the bloodstream.
C)encouraging the body to process and remove toxic substances.
D)reducing the risk of muscle injuries.

Question 9

The FITT principle stands for

A)frequency,intensity,training and type.
B)frequency,intensity,time and type.
C)flexibility,interacting with training and time.
D)four components,increasing,to tone and treat illness.

Question 10

Building muscular strength can lower the risk of

A)back pain.
B)falls.
C)osteoporosis.
D)All of the answers are correct.

Question 11

Flexibility is determined by

A)the movement of muscles around a joint.
B)the ability of connective tissue to stretch.
C)the range of motion of a joint.
D)All of the answers are correct.

Question 12

Which of the following occurs as a result of being physically active and exercising?

A)The lungs are able to take in more air.
B)The heart pumps less blood per beat due to improved oxygen carrying capacity.
C)HDL cholesterol is lowered.
D)Blood glucose levels increase.

Question 13

The primary difference between dynamic and static muscular endurance is

A)dynamic endurance requires higher intensity training.
B)dynamic endurance requires movement.
C)dynamic endurance does not fatigue a muscle.
D)static endurance does not fatigue a muscle.

Question 14

Physical activity encompasses

A)exercise.
B)climbing stairs.
C)playing sports.
D)All of the answers are correct.

Question 15

Intensity of training can be defined as

A)how high your heart rate goes when running.
B)how much weight you can lift.
C)how many times you can do a curl-up.
D)All of the answers are correct.

Question 16

The principle that states your fitness level will decline if you don't maintain your physical activity is known as the principle of

A)recuperation.
B)adaptation.
C)reversibility.
D)individuality.

Question 17

Which of the following activities can reduce stress levels?

A)Cross-country skiing
B)Hiking
C)Playing basketball
D)All of the answers are correct.

Question 18

Which of the following would be an indicator of static muscular endurance?

A)The number of pushups you can do in a minute
B)The maximum amount of weight you can bench press
C)The amount of time you can hold your body weight suspended from a pull-up bar
D)All of the answers are correct.

Question 19

The primary difference between overload and progressive overload is

A)overload produces greater gains in endurance.
B)progressive overload requires multiple modes of training.
C)progressive overload seeks to avoid injury.
D)None of the answers is correct.

Question 20

The foundation of health-related fitness is

A)a healthy body composition.
B)muscular endurance.
C)cardiorespiratory fitness.
D)muscular strength.

Question 21

Moderate intensity activity is defined as activity that will raise your heart rate to

A)40-50% of your maximum heart rate.
B)50-70% of your maximum heart rate.
C)70-85% of your maximum heart rate.
D)None of the answers is correct.

Question 22

You can resistance train on consecutive days as long as

A)you work different muscle groups from day to day.
B)you do a low to moderate intensity workout.
C)you allow each muscle 96 hours of recovery time.
D)All of the answers are correct.

Question 23

Reaching towards your toes while seated (with your legs out straight)and holding the stretch would be an example of

A)static stretching.
B)passive stretching.
C)dynamic stretching.
D)Pilates.

Question 24

Based on David's Student Story,which is about cardiorespiratory fitness,he is having trouble when he runs because he has

A)had a previous injury that makes difficult to run.
B)not adequately trained his cardiorespiratory system.
C)not been physically active for the past several years.
D)not done enough repetitions when lifting weights.

Question 25

When stretching you should

A)warm up for at least 10 minutes before stretching.
B)hold static stretches for at least 2 minutes.
C)stretch to the point that the muscle feel tight but not to the point of discomfort.
D)hold your breath as you move into the stretch.

Question 26

Being able to move quickly and fluidly through a range of motion is known as

A)static flexibility.
B)dynamic flexibility.
C)core flexibility.
D)progressive flexibility.

Question 27

A 20 year old male with a resting heart rate of 70 beats per minute would have a predicted maximum heart rate of

A)160 beats per minute.
B)177 beats per minute.
C)194 beats per minute.
D)200 beats per minute.

Question 28

Ballistic stretching is performed by

A)holding a stretch for 30 seconds.
B)using a partner to apply pressure.
C)bouncing gently while stretching.
D)working the entire body through a series of quiet,fluid motions.

Question 29

Jason has been exercising for four weeks and is ready to increase the time he spends on the stationary bike.If he is currently exercising for 15 minutes,which of the following times may he increase to while staying within the recommended guidelines?

A)22 minutes
B)30 minutes
C)40 minutes
D)50 minutes

Question 30

Core muscles

A)run the entire length of your torso.
B)stabilize the pelvis and spine.
C)stabilize the shoulders.
D)All of the answers are correct.

Question 31

Based on David's Student Story,which is about cardiorespiratory fitness,he needs to adjust his exercise routine in order to improve his cardiorespiratory fitness.Which of the following principles of fitness training should he pay particular attention to when making changes to increase his cardiorespiratory fitness?

A)Principle of specificity
B)Principle of reversibility
C)Principle of individuality
D)Principle of overload

Question 32

Activities that improve flexibility include

A)yogA.
B)Pilates.
C)tai chi.
D)All of the answers are correct.

Question 33

The best program for building muscular endurance would be one that consists of

A)at least 20 minutes of aerobic exercise.
B)exercises performed in sets of 12 repetitions with high amounts of resistance.
C)exercises performed in sets of 20 repetitions with low amounts of resistance.
D)None of the answers is correct.

Question 34

Which of the following is true with respect to cardiorespiratory exercise?

A)It requires the use of oxygen.
B)It makes your heart,lungs and entire circulatory system stronger.
C)Benefits are maximized when you exercise within your target heart rate range.
D)All of the answers are correct.

Question 35

The American College of Sports Medicine recommends a target heart rate zone between

A)48 and 76 % of your maximum heart rate.
B)56 and 82 % of your maximum heart rate.
C)64 and 91 % of your maximum heart rate.
D)72 and 99 % of your maximum heart rate.

Question 36

An individual with a predicted maximum heart rate of 180 would have a target heart range of

A)100 to 148 beats per minute.
B)115 to 164 beats per minute.
C)120 to 170 beats per minute.
D)130 to 180 beats per minute.

Question 37

Which of the following activity levels would adhere to the Physical Activity Guidelines for Americans from the Centers for Disease Control and Prevention?

A)At least 150 minutes of moderate intensity aerobic activity per week
B)At least 50 minutes of vigorous intensity aerobic exercise per week
C)Performing resistance exercises 2 day per weeks for most major muscle group in sets of 5-7 repetitions
D)Both A and C are correct

Question 38

Core strength can be built through exercise such as

A)abdominal curls.
B)back extensions.
C)Pilates.
D)All of the answers are correct.

Question 39

Pushing against a wall as part of resistance training is an example of

A)isometric exercise.
B)isotonic exercise.
C)isokinetic exercise.
D)All of the answers are correct.

Question 40

You can build muscle by using

A)weight machines.
B)resistance bands.
C)your body weight.
D)All of the answers are correct.

Question 41

No matter what your level of fitness,you should stop exercising immediately if you experience

A)soreness in your legs.
B)thirst.
C)cold sweats.
D)All of the answers are correct.

Question 42

To stay hydrated you should drink water

A)before your workout.
B)during your workout.
C)after your workout.
D)All of the answers are correct.

Question 43

Anabolic steroids can cause

A)liver cancer.
B)fluid retention.
C)high blood pressure.
D)All of the answers are correct.

Question 44

Being physically active can benefit anyone at any age.

Question 45

Resistance bands are better than exercise machines for pinpointing specific muscles.

Question 46

To significantly lower your risk of premature death,you must exercise at least ten hours per week.

Question 47

Low cardiorespiratory fitness during early adulthood increases the risk of diabetes in later life.

Question 48

Strength training can improve the ability to resolve conflict.

Question 49

To exercise safely you should

A)make sure you are medically healthy enough to exercise.
B)include a 15-minute warm up and cool down in your program.
C)learn proper techniques for exercise.
D)All of the answers are correct.

Question 50

Any type of regular,sustained physical activity can be beneficial.

Question 51

Lean tissue consists of muscle,bone,organs,and water.

Question 52

Being thin is as protective as good cardiorespiratory fitness at lowering disease risk.

Question 53

According to Anne's Student Story in your text,she is reluctant to try to fit exercise in to her schedule because she believes it will make her

A)less efficient at work.
B)more stressed.
C)feel embarrassed about her low fitness level.
D)All of the answers are correct.

Question 54

The best way to begin an aerobic exercise program is to perform exercises at a moderate range intensity.

Question 55

Exercise increases your metabolism both during and after workouts.

Question 56

Anaerobic exercises build muscular strength.

Question 57

According to Anne's Student Story in your text,what issue is she struggling with that is creating a barrier to her becoming more physically fit?

A)Lack of knowledge of how to train
B)Lack of time
C)Lack of money
D)Lack of a safe place to work out

Question 58

Current physical activity trends indicate that people may have an increased awareness of the benefits of fitness.

Question 59

Karen has been working out in the heat and is beginning to feel fatigued and nauseated.It is likely that Karen is developing

A)hypothermiA.
B)heat exhaustion.
C)heatstroke.
D)muscle cramps.

Question 60

The typical American lifestyle promotes physical activity.

Question 61

The primary characteristic that distinguishes between isometric and isotonic exercise is movement.

Question 62

A muscle that has been overloaded by training needs at least 24 hours of recovery.

Question 63

Matching
To improve a fitness component,the exercises must be appropriate for that component.

A)Isometric
B)Specificity
C)Overload
D)Passive stretching
E)Isotonic

Question 64

Matching
Muscle contraction with movement

A)Isometric
B)Specificity
C)Overload
D)Passive stretching
E)Isotonic

Question 65

Performing 15 minutes of aerobic exercise 5 days per week will meet the aerobic guidelines outlines in the Physical Activity Guidelines for Americans.

Question 66

Matching
Increasing the stress placed on the body.

A)Isometric
B)Specificity
C)Overload
D)Passive stretching
E)Isotonic

Question 67

Minor injuries to muscles and joints should be treated with the RICE protocol.This involves Rest,Ice,Compression and Elevation.

Question 68

Matching
The maximum amount of force a muscle can apply in a single effort

A)Health-related fitness
B)Muscular endurance
C)Cardiorespiratory fitness
D)Physical fitness
E)Muscular strength

Question 69

Matching
Muscle contraction without movement

A)Isometric
B)Specificity
C)Overload
D)Passive stretching
E)Isotonic

Question 70

Matching
The capacity of the muscles to exert force repeatedly

A)Health-related fitness
B)Muscular endurance
C)Cardiorespiratory fitness
D)Physical fitness
E)Muscular strength

Question 71

Although dangerous,human growth hormone has been shown to improve performance.

Question 72

Stretching prevents injury.

Question 73

Matching
The ability to perform activities of daily living with vigor

A)Health-related fitness
B)Muscular endurance
C)Cardiorespiratory fitness
D)Physical fitness
E)Muscular strength

Question 74

Matching
The ability to perform moderate to vigorous levels of activity and to respond to physical demands without excessive fatigue

A)Health-related fitness
B)Muscular endurance
C)Cardiorespiratory fitness
D)Physical fitness
E)Muscular strength

Question 75

Working out one day a week will prevent muscle atrophy.

Question 76

Anaerobic exercises build your body's ability to deliver long bursts of energy over an extended period of time.

Question 77

Matching
The ability of the heart and lungs to deliver oxygen to the working muscles

A)Health-related fitness
B)Muscular endurance
C)Cardiorespiratory fitness
D)Physical fitness
E)Muscular strength

Question 78

Physical activity is bodily movement that substantially increases ________ expenditure.

Question 79

Matching
Requires a training partner

A)Isometric
B)Specificity
C)Overload
D)Passive stretching
E)Isotonic

Question 80

When lifting weights,you should breathe out as you lift the weight.