Deck 4: Preparing for Physical Activity

Question 1

Sheri is 35 years old,is sedentary,and has high cholesterol but no symptoms.Which of the following is true regarding her risk during exercise?

A)She is in moderate risk category and is safe for moderate physical activity only.
B)She is in low risk category and is safe for moderate and vigorous activity.
C)She is in high risk category and should not exercise without a clinical exercise test.
D)She is moderate risk and should see a doctor before doing any physical activity.

Answer 1

A

Question 2

Tom is 45 years old with no known health problems.He answered "no" to all the PAR-Q questions,but experiences shortness of breath with mild exercise and occasional dizziness.According to the American College of Sports Medicine,what is his exercise risk category?

A)low risk
B)moderate risk
C)normal risk
D)high risk

Answer 2

D

Question 3

How can people improve their body's tolerance to physical activity in the heat?

A)Drink fluids before,during,and after activities.
B)Perform shallow breathing while exercising.
C)Regularly participate in physical activity in the heat.
D)Wear clothes that allow your body to sweat profusely.

Answer 3

C

Question 4

Which of the following is true when considering how to dress for physical activity?

A)Wear layers of socks to prevent blisters when shoes are too big.
B)Replace shoes if the fabric breaks down,even if the heels and soles are still good.
C)Wear tighter clothing when cycling to restrict extraneous movements.
D)Wear layers of clothing so that a layer can be removed if not needeD.

Question 5

Which best characterizes a dynamic warm-up?

A)PNF stretching
B)passive stretching
C)calisthenics of increasing intensity
D)brief intervals of plyometrics

Question 6

Which is the best recommendation for avoiding dehydration?

A)Drink as much fluid as possible.
B)Drink before,during,and after exercise.
C)Consume beverages with caffeine to retain the fluid.
D)Consume fluids immediately following exercise.

Question 7

Joe is 47 years old,inactive,and has high blood pressure.What advice would you give him about beginning vigorous exercise?

A)Exercise in your target heart zone to be safe.
B)Get professional screening before beginning a vigorous exercise program.
C)Try biking instead of running to minimize risk.
D)See a personal trainer before getting starteD.

Question 8

Which of the following is true of a cool down?

A)It is not necessary if a warm-up is performed.
B)It prevents blood from pooling in the extremities and reduces risk of fainting.
C)It prevents lactic acid damage in the muscles.
D)It prevents muscle soreness following exercise.

Question 9

Which of the following is a benefit of a warm-up prior to exercise?

A)decreases the risk of irregular heartbeats
B)decreases body temperature
C)reduces range of motion in joints
D)increases muscle stiffness

Question 10

According to the American College of Sports Medicine (ACSM),what guidelines are recommended for individuals classified as "high risk" for cardiovascular disease?

A)Perform resistance exercise instead of aerobic exercise.
B)Perform a longer stretching warm-up before beginning exercise.
C)Consult a physician before beginning an exercise program.
D)Focus on moderate intensity activity until fitness and health improve.

Question 11

Fans or wind can help cool exercisers via

A)conduction.
B)convection.
C)radiation.
D)dissipation.

Question 12

When a person has hot,flushed,dry skin with a fast pulse,this could be a sign of

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

Question 13

Physical activity in hot and humid environments challenges the body because

A)it produces large amounts of heat that must be dissipated.
B)blood is pooled inside the body core.
C)evaporative heat loss only works in colder temperatures.
D)acclimatization is not possible in hot environments.

Question 14

Which of the following should occur as a result of the warm-up phase?

A)decreased fat utilization
B)increased lactic acid formation
C)increased fatigue
D)increased body temperature

Question 15

The purpose of the PAR-Q is to

A)assess reasons for exercise participation.
B)assess exercise level.
C)determine medical readiness for exercise.
D)serve as a warm-up program.

Question 16

What is the primary purpose of a cardiovascular cool down?

A)to prevent muscle soreness
B)to reduce risk of dehydration
C)to burn extra calories before stopping
D)to minimize blood pooling and speed recovery

Question 17

Which of the following are key components recommended by the ACSM for the cool down phase?

A)resistance training and ballistic stretching
B)ballistic stretching and cardiovascular activity
C)5 to 10 minutes of light to moderate activity
D)intermittent cardiovascular intervals

Question 18

Which of the following is true of exercise in the heat?

A)Sport drinks are not recommended for exercise in the heat.
B)Thirst is an accurate indicator of the need for fluids.
C)Evaporation of sweat is enhanced in a humid environment.
D)Evaporation of sweat is our primary mode of heat loss.

Question 19

Which of the following is true?

A)A stretch warm-up is not needed if a proper cool down is done.
B)A stretch warm-up can replace the need for a regular program of stretching.
C)A stretch warm-up is only needed prior to participation in sports.
D)A stretch warm-up routine can impair performance in vigorous activity.

Question 20

What are the three components (and the recommended order)of a daily activity program?

A)stretching,workout,resting
B)warm-up,stretching,workout
C)warm-up,workout,cool down
D)workout,cool down,stretching

Question 21

"Apparent temperature" means a combination of

A)atmospheric pressure and temperature.
B)humidity and temperature.
C)wind velocity and temperature.
D)wind velocity,humidity,and temperature.

Question 22

Pre-workout exercise designed to stretch the muscles beyond their normal length is known as

A)motor conditioning warm-up.
B)plyometric warm-up.
C)stretch warm-up.
D)sport-specific warm-up.

Question 23

Delayed onset muscle soreness is due to

A)protein consumption.
B)lactic acid build up.
C)microscopic muscle tears.
D)increased range of motion during activity.

Question 24

Which of the following are the earliest signs of hypothermia?

A)depressed reflexes
B)reduction in heart and breathing rate
C)speech and movement impairment
D)shivering and cold extremities

Question 25

Which of the following is a sound recommendation for exercise in cold and windy weather?

A)A light coating of petroleum jelly under the arms can help prevent frostbite.
B)Wear gloves rather than mittens.
C)The second layer should be made of capilene.
D)The layer closest to the body should be a wickable fabric.

Question 26

Which of the following is the most severe heat-related injury?

A)heat cramps
B)heat exhaustion
C)heat stress
D)heat stroke

Question 27

What is good advice for getting rid of muscle cramps due to exercise?

A)perform static stretching
B)take anti-inflammatory medication
C)restrict fluid intake
D)get something to eat right away

Question 28

What is recommended for the care of tendonitis?

A)ice and rest
B)compression
C)Tylenol
D)elevation

Question 29

What is the purpose of ice for injuries?

A)removal of lactic acid in the area
B)relaxation of the muscle
C)reduction of the risk of infection in the area
D)reduction of swelling

Question 30

An injury to a ligament is known as a(n)

A)muscle tear.
B)sprain.
C)strain.
D)abrasion.

Question 31

A "by-product" of the metabolic process that occurs during anaerobic training or exercise is called

A)nitrogen.
B)venous return.
C)carbon monoxide.
D)lactic aciD.

Question 32

The least severe form of heat problem during exercise is

A)heat exhaustion.
B)heat cramps.
C)heat stroke.
D)hot flashes.

Question 33

What will an individual most likely experience when exercising in a new higher altitude?

A)nosebleed
B)increase in appetite
C)increase in breathing and heart rates
D)improvement in performance

Question 34

Which of the following best describes the PAR-Q?

A)an assessment that evaluates potential risks from exercise
B)a system that guides the progression of intensity during a workout
C)an acronym that describes the specific components of a typical workout
D)an advanced method for stretching that avoids the stretch reflex

Question 35

What two components comprise the windchill factor?

A)wind speed and humidity
B)wind speed and temperature
C)wind direction and atmospheric pressure
D)the length of time exposed and age