Deck 6: Physical Activity for Fitness and Health

Question 1

An example of the progressive 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 1

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

Question 2

Physical activity has been shown to reduce the risk of which of the following?

A) Lung cancer
B) HIV infection
C) Type I Diabetes
D) Colorectal cancer

Answer 2

Colorectal cancer

Question 3

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.

Answer 3

frequency, intensity, time and type.

Question 4

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 5

John is physically active regularly throughout the week. This means that he

A) lifts weights every day.
B) can do vigorous levels of exercise without fatigue.
C) plays competitive sports.
D) regularly moves his body to expend energy.

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) cardiorespiratory fitness.

Question 7

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 is gradual and steady.
D) overload is slow and gradual.

Question 8

Good flexibility has been shown to have improvements on a person's

A) body fat ratio.
B) muscle tension and endurance.
C) osteoporosis.
D) joint stiffness and back pain.

Question 9

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

A) High intensity exercise
B) Regular exercise and healthy diet
C) Prescription diabetes medication (insulin)
D) Vitamins and regular physical activity

Question 10

Exercise may reduce the risk of cancer by

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

Question 11

Intensity of training refers to

A) the time you're spending exercising.
B) the number of days a week you're exercising.
C) the type of training you're doing.
D) the effort you put into exercising.

Question 12

The foundation of health-related fitness is

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

Question 13

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) The number of sit-ups you can do until failure.

Question 14

All of the following are considered exercises that can improve your flexibility except

A) yoga.
B) tai chi.
C) jogging.
D) Pilates.

Question 15

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 16

Which of the following types of exercises is has been clinically identified as most effective in reducing stress, improving sleep and increasing productivity?

A) Flexibility
B) Muscular strength
C) Muscular endurance
D) Cardiorespiratory endurance

Question 17

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 18

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.

Question 19

The exercise that benefits most in the reduction of developing osteoporosis is

A) weight lifting.
B) running.
C) walking.
D) swimming.

Question 20

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

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 21

Which of the following are demonstrable benefits of cardiorespiratory exercise?

A) It reduces the need for oxygen in the bloodstream.
B) It decreases the likelihood of osteoporosis.
C) People who engage in regular cardio lose weight faster than those who resistance train.
D) It improves the overall active and resting functioning of your cardiovascular system.

Question 22

Depending on your current fitness level, 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 23

All of the following are examples of opposing muscle group pairs except

A) low back and abdominals.
B) chest and back.
C) triceps and chest.
D) biceps and triceps.

Question 24

Which of the following activity levels would adhere to the Physical Activity Guideline for Americans from the Department of Health and Human service?

A) At least 30 minutes of stretching a day.
B) At least 10 minutes of vigorous intensity aerobic exercise per week.
C) Performing resistance exercises 2 day per weeks for most major muscle group in sets of 15-30 repetitions.
D) At least 150 minutes of moderate intensity aerobic activity per week.

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 feels tight but not to the point of discomfort.
D) hold your breath as you move into the stretch.

Question 26

Holding a yoga pose or a sustained plank are an example of

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

Question 27

Jason has been exercising for four weeks and is ready to increase his intensity. Which of the following best describes the benefit he'll gain by increasing from light to moderate activity?

A) Lowered risk of chronic disease.
B) Increased cardiorespiratory endurance.
C) A moderate health improvement.
D) A moderate improvement in wellness.

Question 28

Core strength creates stability in your

A) abdominal wall and legs.
B) back, pelvis and hips.
C) abdominal wall, back, hips and pelvis.
D) only the abdominal wall.

Question 29

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 30

You can do resistance training 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) you perform the same exercises each day.

Question 31

Clarisse wants to start a moderate cardiorespiratory endurance exercise program, but she has been sedentary for the past 5 years. Which of the following activities would be the best for her to incorporate to meet her goal of increasing her cardiorespiratory endurance?

A) Light stretching
B) Water aerobics
C) Competitive tennis
D) High intensity weight training

Question 32

All of the following are examples of isotonic exercises except

A) arm curls.
B) push-ups.
C) a plank.
D) leg curls.

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) performing one set of 10 with 8 different exercises.

Question 34

Based on Sean'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 35

The movements involved in dynamic stretching are

A) forced stretches to stretch tendon length.
B) slow held movements to maximize the muscle length.
C) bouncing stretches to increase range of motion.
D) rehearsal moves that mimic the movement to follow.

Question 36

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 are correct.

Question 37

Based on Sean'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 38

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 39

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 40

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 41

Physical activity is bodily movement that substantially increases

A) energy expenditure.
B) body composition.
C) muscle strength.
D) muscular endurance.

Question 42

According to Molly's Student Story in your text, her goal is to

A) be more efficient at work.
B) be less stressed.
C) safely reach her target heart rate.
D) compete against her friends.

Question 43

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) fatigue.

Question 44

According to Molly's Student Story in your text, how has she been able to adapt her activities?

A) She swims or cycles instead of running.
B) She works out at her home gym.
C) She uses a specially designed wheelchair.
D) She uses specialized equipment.

Question 45

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

Question 46

The body's core temperature drops too low during the condition known as

A) hypothermia.
B) hyperthermia.
C) frostbite.
D) thermal regulation.

Question 47

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 48

The RICE protocol involves rest, ice, compression, and

A) elasticity.
B) eversion.
C) extension.
D) elevation.

Question 49

Water is the best choice for rehydration during all the following exercises except

A) a 30-minute jog on a treadmill.
B) workout 60-minute group exercise class.
C) a 1/2 marathon.
D) a 60-minute pick-up basketball game.

Question 50

Physical inactivity increases the risk of type 2 diabetes.

Question 51

The typical American lifestyle promotes physical activity.

Question 52

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

Question 53

The level of effort you exert while exercising is known as

A) exertional force.
B) power.
C) intensity.
D) energy.

Question 54

Raul plans to start jogging after being sedentary for 2 years. What is the first step he should take?

A) Make sure he is medically healthy enough to exercise.
B) Practice warming up with 20 minutes of static stretching.
C) Review the routes he plans to run.
D) Start a weight training program to condition his legs.

Question 55

The ________ principle states that your fitness level will decline if you don't maintain your physical activity.

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

Question 56

Which of the following ergogenic aids causes facial hair in women and testicular shrinkage in men?

A) Creatine
B) Anabolic steroids
C) HGH
D) Ephedra

Question 57

Which of the following is not one of the four principles of fitness training?

A) Intensity
B) Overload
C) Reversibility
D) Specificity

Question 58

Exercise can prevent type 2 diabetes by increasing the body's ability to

A) use carbohydrates for energy.
B) raise blood sugar levels.
C) move through a full range of motion.
D) use insulin.

Question 59

Stretching performed with a partner who increases the intensity of the stretch by gently applying pressure to your body as it stretches is called ________ stretching.

A) active
B) passive
C) assisted
D) ballistic

Question 60

Men derive greater benefits from strength training since they have higher levels of testosterone.

Question 61

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

Question 62

Stretching has been proven effective in preventing injury.

Question 63

Strength training programs optimize cardiorespiratory endurance.

Question 64

The relative proportions of fat tissue and lean tissue in your body do not change with fitness training.

Question 65

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

Question 66

The American Heart Association believes that cardiorespiratory fitness is one of the most important factors in overall health.

Question 67

Exercise increases your metabolism both during and after workouts.

Question 68

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

Question 69

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

Question 70

When lifting weights, you should breathe out.

Question 71

Walking for 10 minutes three times a day is not as beneficial for improving health as walking for 30 continuous minutes.

Question 72

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

Question 73

A reduction in flexibility can be minimized with a regular stretching program.

Question 74

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

Question 75

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

Question 76

Skill related and health related fitness are the same.

Question 77

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

Question 78

The number of times you perform a leg extension exercise continuously is known as the number of repetitions.

Question 79

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

Question 80

Being physically active can benefit anyone at any age.