Deck 16: Improving Your Personal Fitness

Question 1

Vic is taking five classes and working 20 hours a week.He wants to get back into his former running program,but feels too pressed for time.Which of the following strategies might BEST help him overcome this obstacle?

A)He could invite his partner to go for a run with him on Sundays.
B)He could read a textbook or listen to a lecture on his MP3 player while jogging on a treadmill.
C)He could watch a motivational film about Olympic runners.
D)He could reward himself with dessert after dinner on days when he manages to exercise.

Answer 1

He could read a textbook or listen to a lecture on his MP3 player while jogging on a treadmill.

Question 2

In a fitness program,the slogan "use it or lose it" describes which principle?

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

Answer 2

reversibility

Question 3

Which of the following forms of exercise focuses attention on controlled breathing and employs strengthening postures known as asanas?

A)yoga
B)tai chi
C)spinning
D)Pilates

Answer 3

yoga

Question 4

Which of the following is TRUE about target heart rate?

A)It is a measure of the heart rate after 20 minutes of exercise.
B)It is a percentage of your maximum heart rate.
C)It is the threshold level of exercise at which one cannot talk and exercise comfortably.
D)It varies by a person's body weight.

Question 5

All of the following are ways to measure the intensity of cardiovascular exercise EXCEPT

A)target heart rate.
B)talk test.
C)blood gas analysis.
D)rating of perceived exertion.

Question 6

Regular aerobic exercise can reduce which type of cholesterol,known as "bad cholesterol"?

A)HDLs
B)LDLs
C)triglycerides
D)essential fatty acids

Question 7

The amount of force that a muscle is capable of exerting is referred to as

A)muscular endurance.
B)muscular strength.
C)aerobic capacity.
D)overload.

Question 8

Which of the following statements is TRUE about tai chi?

A)Tai chi increases flexibility through the use of asanas (poses).
B)Tai chi originated in India about 5,000 years ago.
C)Tai chi combines stretching and movement against resistance,which is aided by devices such as tension springs or heavy rubber bands.
D)Tai chi is an ancient Chinese form of exercise that promotes balance,coordination,and meditation.

Question 9

Exercise can reduce the risk of heart disease by all of the following EXCEPT

A)improving blood flow.
B)increasing LDL levels.
C)increasing heart efficiency.
D)increasing the number of capillaries.

Question 10

Which of the following is NOT a major health-related component of physical fitness?

A)cardiorespiratory fitness
B)muscular strength and endurance
C)body composition
D)body image

Question 11

Regular aerobic exercise improves the functioning of the

A)lungs,bronchi,and large vessels.
B)bones and muscles.
C)skeletal and cardiac muscles.
D)heart,lungs,and blood vessels.

Question 12

Bryan enjoys going for a 5-mile run as a way to wind down after his last class.Bryan should

A)eat a large meal providing carbs,fats,and proteins about an hour before he heads out for his run.
B)eat a small carbohydrate-rich snack about an hour before he heads out for his run.
C)drink a "performance-enhancing" protein shake immediately before he heads out for his run.
D)eat nothing for at least 3 hours before he heads out for his run.

Question 13

Tasha is 23 years old.Her MAXIMAL heart rate is

A)201 beats per minute.
B)197 beats per minute.
C)194 beats per minute.
D)191 beats per minute.

Question 14

Regular physical activity has been linked to all of the following EXCEPT

A)lower risk for diabetes.
B)reduction in hypertension.
C)lower life expectancy.
D)improved bone mass.

Question 15

In a fitness program,increasing the amount of weight you lift over time is an example of

A)the specificity principle.
B)overloading.
C)repetition.
D)endurance exercise.

Question 16

Cynthia tends to sweat profusely during her 75-minute "power aerobics" class.Cynthia should

A)switch to a shorter or less vigorous aerobics class.
B)urge her instructor to turn up the air conditioning in the room.
C)drink plain water periodically throughout the class.
D)drink a sports beverage periodically throughout the class.

Question 17

Except for physical education classes in elementary and high school,Jayleen has been sedentary all her life.Motivated by her mother's recent diagnosis of high blood pressure,Jayleen,now a junior in college,wants to improve her physical fitness.Her first step should be to

A)consult a Registered Dietitian Nutritionist.
B)hire a personal trainer.
C)get her primary healthcare provider's clearance for exercise.
D)sign up for an aerobics class.

Question 18

Walking to class or up a flight of stairs would be examples of

A)exercise.
B)physical fitness.
C)physical activity.
D)endurance.

Question 19

The least serious form of heat-related illness is

A)heatstroke.
B)heat exhaustion.
C)heat cramps.
D)hypothermia.

Question 20

Which statement BEST summarizes the association between exercise and improved immunity?

A)Long-term,heavy exercisers get the most gain in immunity versus those who exercise only moderately.
B)Moderate-intensity exercise temporarily increases the number of white blood cells,thereby boosting immunity.
C)Regular exercise does not have any correlation to a healthy immune system.
D)The most significant improvements in immunity are seen when a moderate exerciser begins a more intense exercise program.

Question 21

Training for muscle endurance can be done with

A)free weights or weight machines and the guidance of a personal trainer.
B)weight machines or resistance bands or equipment.
C)free weights or your own body weight.
D)free weights,machines,resistance equipment,or your own body weight.

Question 22

Exercise can improve mental health by

A)affecting neurotransmitters associated with mood enhancement.
B)decreasing endorphin production after exercise.
C)burning off the byproducts of metabolism.
D)straining the muscles and joints.

Question 23

Which of the following is the most serious form of heat-stress illness?

A)heat cramps
B)heat exhaustion
C)heat response
D)heatstroke

Question 24

Exercise helps with weight control by increasing the body's

A)blood pressure.
B)heart rate.
C)metabolic rate.
D)resistance to infection.

Question 25

What is the U.S.Department of Health and Human Services' recommendation for the minimum amount of moderate-intensity exercise for adults?

A)100 minutes per week
B)150 minutes per week
C)200 minutes per week
D)250 minutes per week

Question 26

Regular exercise

A)reduces the flow of oxygen to the brain.
B)deprives the brain of nutrients.
C)improves concentration.
D)increases stress.

Question 27

Which of the following is FALSE about hypothermia?

A)It is a potentially fatal condition from abnormally low body temperature.
B)In early stages it causes shivering.
C)It may produce poor judgment,apathy,and amnesia.
D)It can only happen in temperatures below 32 degrees Fahrenheit.

Question 28

A person with strong core muscles has improved posture and

A)reduced chance of injury.
B)enhanced cardiovascular fitness.
C)the ability to lift free weights.
D)reduced training time.

Question 29

Which type of physical activity involves planned,structured,and repetitive body movement?

A)exercise
B)strength
C)aerobic
D)fitness

Question 30

According to cancer experts,what percentage of cancers could be prevented by being physically active and eating a healthy diet?

A)one-quarter
B)one-third
C)one-half
D)three-quarters

Question 31

How long does it take for a person's body to become accustomed to exercising in the heat?

A)4-5 days
B)about a week
C)about 2 weeks
D)at least 2 months

Question 32

The principle of fitness training that holds that the body should be gradually required to do more than it is used to doing is

A)specificity.
B)tension.
C)overload.
D)duration.

Question 33

All of the following are overuse injuries EXCEPT

A)shin splints.
B)runner's knee.
C)plantar fasciitis.
D)ligament sprain.

Question 34

Which of the following would NOT be good advice for someone who is purchasing running shoes?

A)Make sure to try them on later in the day when feet have expanded.
B)Make sure the shoes are made specifically for running.
C)Make sure the shoes have good shock absorption.
D)Make sure there is no extra room in the toe box.

Question 35

An example of a SMART goal is

A)I want to lose twenty pounds.
B)I'm going to get fit by exercising more.
C)I plan to get my high blood pressure into the normal range by next month.
D)I'll sign up for the strength-training class and try to increase the weight I can lift by 20% by the end of the term.

Question 36

If you can perform regular moderate to vigorous levels of physical activity without excessive fatigue,you are considered to be

A)athletic.
B)flexible.
C)agile.
D)physically fit.

Question 37

When doing some form of aerobic exercise,you are at a moderate level of intensity when you are

A)barely able to catch your breath.
B)able to sing clearly.
C)able to converse with someone.
D)able to talk in short fragments only.

Question 38

Which of the following is an example of a test that assesses muscular endurance?

A)partial curl-up test
B)maximum repetition test
C)sit-and-reach test
D)1)5-mile run test

Question 39

All of the following are part of the RICE formula for treating sports- and fitness-related injuries EXCEPT

A)rest the injured body part.
B)elevate the injured extremity.
C)compress the injury with an elastic bandage.
D)apply heat at the injury site.

Question 40

What are the components of the FITT principle that apply to all types of exercise?

A)frequency,intensity,time,and type
B)fitness,intensity,tension,and time
C)frequency,information,time,and tempo
D)fitness,involvement,time,and type

Question 41

In hypothermia,death usually occurs when body core temperature drops to

A)75-80°F.
B)81-84°F.
C)87-90°F.
D)below 95°F.

Question 42

The relative proportions and distribution of fat and lean tissue throughout the body is its

A)flexibility.
B)risk of disease.
C)weight.
D)composition.

Question 43

The amount of force that a muscle can exert in one contraction is muscle

A)flexibility.
B)strength.
C)endurance.
D)extension.

Question 44

An example of an exercise to build core strength would be

A)abdominal curl-ups.
B)jogging.
C)hip stretches.
D)toe touches.

Question 45

A sprained ankle should be iced

A)every two hours for the first 24 hours.
B)three times a day for the first 24 to 72 hours.
C)for 20 minutes every hour for the first 24 to 72 hours.
D)every hour for the first 24 hours.

Question 46

Breaking a leg during a football game is an example of which type of injury?

A)overuse
B)traumatic
C)repetitive
D)stress-related

Question 47

General pain that occurs below the knee and above the ankle is called

A)shin fasciitis.
B)plantar fasciitis.
C)tendon inflammation.
D)shin splints.

Question 48

The body's core muscles are the muscles of the

A)back,abdomen,and hips.
B)chest,abdomen,and legs.
C)back,hips,and legs.
D)chest and abdomen.

Question 49

Which statement about heat exhaustion is TRUE?

A)It is the least serious heat-related illness.
B)It is a mild form of shock.
C)It has a high mortality rate.
D)It is irreversible.

Question 50

A swimmer trying to improve her stroke performance concentrates mainly on upper body weight training;her training program is an example of

A)isometric training.
B)specificity.
C)tension training.
D)isolation.

Question 51

A muscle's ability to perform contractions for a length of time is muscle

A)flexibility.
B)strength.
C)endurance.
D)extension.

Question 52

Which exercise technique involves working to slowly and gradually lengthen a muscle or group of muscles?

A)strength training
B)static stretching
C)reflex building
D)endurance training

Question 53

When developing a strength-training program,if you want to increase muscular strength,you need

A)a varied exercise selection.
B)a consistent number of repetitions and sets.
C)lower intensity and a higher number of repetitions and sets.
D)higher intensity and fewer repetitions and sets.

Question 54

A potentially fatal condition resulting from abnormally low body core temperature is called

A)hypothermia.
B)hyperthermia.
C)temperature deprivation.
D)thermal atrophy.

Question 55

Good advice to someone who wants to exercise in hot weather would include all of the following EXCEPT

A)wear appropriate clothing.
B)exercise in early morning or evening,when temperatures are cooler.
C)restrict the intake of fluids before working out.
D)avoid dehydration.

Question 56

Which type of exercise is BEST for improving cardiorespiratory fitness?

A)flexibility
B)resistance
C)anaerobic
D)aerobic

Question 57

The range of motion that a joint or series of joints can achieve is

A)flexibility.
B)strength.
C)endurance.
D)extension.

Question 58

If a person working in his yard on a very hot summer day begins to experience nausea,headache,dizziness,faintness,and the chills,he could be suffering from

A)heat cramps.
B)heat exhaustion.
C)heatstroke.
D)heat fatigue.

Question 59

Miranda plays on the lacrosse team and knows that increasing her aerobic capacity will help her on the field.To determine her current status,the team's trainer will conduct a test in which Miranda will run on a treadmill for a designated time while measurements are taken.What will the measure of her aerobic capacity show?

A)the volume of oxygen her muscles consume during exercise
B)her rate of respiration while under stress
C)the electrical activity in her heart while exercising
D)the capacity her lungs have for expansion if she trains harder

Question 60

It is wise to deal with being outdoors in cold temperatures by

A)wearing lightweight clothing to aid air circulation.
B)being out on a day with low humidity.
C)wearing layered clothing and keeping hydrated.
D)restricting the intake of fluids before going out.

Question 61

During the initial conditioning stage of a fitness program,it is important to exercise at high intensity to get in shape more quickly.

Question 62

Athletes who engage in very extreme or intense physical activities,such as marathons,have been shown to be at an increased risk for upper respiratory tract infections.

Question 63

A woman who does weight-bearing exercise will likely have higher bone mass and bone density than a woman who doesn't.

Question 64

In general,the lower the intensity of activity,the longer the duration of exercise should be.

Question 65

Agility and balance are examples of skill-related components of physical fitness.

Question 66

To check your pulse and determine your heart rate during aerobic exercise,it is best to place your index and middle fingers on arteries located

A)on the side of neck or inside the wrist.
B)inside the wrist or behind the knee.
C)on the temple or side of the neck.
D)over the heart or inside the elbow.

Question 67

Regular physical activity decreases both HDL and LDL levels in the blood.

Question 68

A warm-up prior to exercise after you've finished a long day of sedentary work should last longer than a warm-up after you've walked to the fitness center.

Question 69

A vigorous workout raises a person's metabolic rate during exercise and for several hours afterward.

Question 70

The amount of effort needed during a workout to improve some aspect of fitness is exercise

A)flexibility.
B)intensity.
C)duration.
D)resistance.

Question 71

It is not physiologically possible to drink too much water.

Question 72

People who exercise regularly experience physical benefits but not psychological benefits.

Question 73

Which form of exercise involves techniques that slowly and gradually lengthen a muscle or group of muscles and the associated tendons?

A)tai chi
B)yoga
C)static stretching
D)Pilates

Question 74

Athletes who train too much are said to suffer from overload syndrome.

Question 75

Longevity is positively correlated with the intensity of regular exercise.

Question 76

Only 45% of American adults meet national guidelines for both cardiorespiratory and muscular fitness.

Question 77

In resistance training,which of the following represents the amount of weight or resistance that can be moved only once?

A)one set (1 S)
B)one repetition maximum (1 RM)
C)one resistance maximum (1 RM)
D)one static stretch (1 SS)

Question 78

Overuse injuries are those that occur suddenly and violently.

Question 79

Which form of exercise combines stretching with movement against resistance and often involves the use of devices such as tension springs or heavy rubber bands?

A)weight training
B)yoga
C)static stretching
D)Pilates

Question 80

For an aerobic exercise such as a Latin dance class,which measurement would you use to confirm that you are working at 64 percent to 96 percent of your maximal heart rate for improved cardiorespiratory fitness?

A)number of sets
B)number of repetitions
C)target heart rate
D)target respiratory rate