Deck 13: Exercise for Health and Fitness

Question 1

Exercise is a subset of physical activity that is

A)discontinuous and unplanned.
B)planned,structured,and repetitive.
C)not a contributor to physical fitness.
D)random or unstructured.

Answer 1

planned,structured,and repetitive.

Question 2

Which of the following statements BEST describes the effect of endurance exercise on lipids?

A)It has no effect on triglycerides.
B)It decreases HDL and increases LDL.
C)It increases HDL and decreases LDL.
D)It has no effect on lipids.

Answer 2

It increases HDL and decreases LDL.

Question 3

Which of the following statements about high-intensity interval training is accurate?

A)It is a slower but more reliable method of improving a person's fitness level.
B)It may cause overuse injuries in unfit people over the long-term.
C)Warm-up is built into high-intensity interval training programs.
D)It is ideally practiced four to five days per week.

Answer 3

It may cause overuse injuries in unfit people over the long-term.

Question 4

All of the following are cardiorespiratory endurance activities EXCEPT

A)weight training.
B)cycling.
C)aerobic dancing.
D)walking.

Question 5

High levels of which of the following are associated with reduced risk of cardiovascular disease?

A)low-density lipoproteins (LDL)
B)very-low-density lipoproteins (VLDL)
C)high-density lipoproteins (HDL)
D)triglycerides

Question 6

All of the following are health-related components of health-related fitness EXCEPT

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

Question 7

Which of the following statements about the effects of improved cardiorespiratory fitness is FALSE?

A)The heart pumps more blood per heartbeat.
B)Resting blood pressure increases.
C)The body can do more exercise with less effort.
D)The heart can better withstand the strains of everyday life.

Question 8

Muscular strength is the

A)ability to sustain a given level of muscular tension over time.
B)ability to move the joints through a full range of motion.
C)amount of force a muscle can produce with a single maximum effort.
D)amount of force a muscle can produce repeatedly over 60 seconds.

Question 9

Regular physical activity is linked to all of the following EXCEPT

A)reduced self-esteem.
B)reduced anxiety.
C)improved sleep.
D)improved mood.

Question 10

Which of the following is a person with excessive body fat more likely to experience than a person with a healthy body composition?

A)diabetes
B)joint problems
C)back pain
D)all of these

Question 11

Which of the following statements about the effects of cardiovascular exercise on metabolism and body composition is FALSE?

A)It can slightly raise the metabolic rate for several hours after exercise.
B)The increase in muscle mass raises the metabolic rate.
C)It increases caloric expenditure and thus helps regulate body weight.
D)It can result in substantial weight gain due to increase in muscle mass.

Question 12

Which of the following statements about exercise programs is TRUE?

A)The best exercise programs promote health and are fun.
B)Vigorous exercise needs to occur every day.
C)To be successful,an exercise program should be treated as a chore.
D)To be successful,an exercise program needs to be conducted with a trainer.

Question 13

Which of the following statements about the effects of exercise on psychological and emotional well-being is FALSE?

A)Exercise enhances self-image.
B)Exercise improves body image.
C)Exercise creates mood swings.
D)Exercise increases energy level.

Question 14

The ability of the body to perform prolonged,large-muscle,dynamic exercise at moderate-to-high intensity is

A)anaerobic capacity.
B)adaptive capacity.
C)cardiorespiratory endurance.
D)cardiorespiratory capacity.

Question 15

Flexibility is best described as

A)the ability to move without pain during strenuous exercise.
B)the ability of joints to move through their full range of motion.
C)sustained motion without resistance.
D)the ability to move rapidly during exercise.

Question 16

Exercise tends to result in all of the following EXCEPT

A)improved self-image.
B)improved memory.
C)decreased insulin sensitivity.
D)decreased stress.

Question 17

The set of physical attributes that allow the body to respond or adapt to the demands and stress of physical effort is

A)physical fitness.
B)physical activity.
C)peak workload.
D)anaerobic capacity.

Question 18

Muscular endurance is the

A)ability to resist fatigue and sustain a given level of muscular tension.
B)ability to move the joints through a full range of motion.
C)amount of force a muscle can produce with a single maximum effort.
D)amount of time required to contract a muscle completely.

Question 19

Endurance exercise significantly increases

A)body fat.
B)daily calorie expenditure.
C)cancer risk.
D)all of these.

Question 20

Which of the following statements about exercise and disease prevention is TRUE?

A)Regular exercise reduces the risk of stroke.
B)Weight-bearing exercise protects women against osteoporosis.
C)Exercise prevents the development of type 2 diabetes.
D)All of these statements are true.

Question 21

For maximum strength gains,hold an isometric contraction maximally for

A)6 seconds.
B)15 seconds.
C)30 seconds.
D)45 seconds.

Question 22

In which of the following situations should John get a medical examination before beginning an exercise program?

A)if he is inactive and over 40 years of age
B)if he has diabetes or asthma
C)if he has a history of heart disease
D)all of these

Question 23

The American College of Sports Medicine recommends a workout frequency of at least _______________ per week to develop strength.

A)1 day
B)2 nonconsecutive days
C)3 nonconsecutive days
D)4 consecutive days

Question 24

All of the following are advantages of exercise machines compared to free weights,EXCEPT that machines

A)are safer.
B)improve balance.
C)are better for improving functional movement.
D)require less skill.

Question 25

Application of force with movement is called _______________ exercise.

A)isometric
B)isokinetic
C)isotonic
D)static

Question 26

All of the following are part of the physical activity pyramid EXCEPT

A)flexibility training.
B)strength training.
C)cardiorespiratory endurance.
D)agility training.

Question 27

Your target heart rate for endurance exercise is a range based on your

A)maximum heart rate.
B)weight.
C)exercise duration.
D)exercise frequency.

Question 28

The length of time you should spend on a workout depends on the

A)frequency of workouts.
B)intensity of the workout.
C)type of training.
D)desired target heart rate.

Question 29

Which one of the following statements about gender and strength training is TRUE?

A)Men have better-functioning muscle cells than women do.
B)Women tend to reduce body fat as a result of strength training.
C)Men are about 10 percent stronger in upper body strength when compared to women.
D)Testosterone levels in men are about four times higher than in women.

Question 30

One of the easiest ways to determine appropriate endurance exercise intensity involves measuring

A)blood pressure.
B)resistance.
C)heart rate.
D)running pace.

Question 31

Cooling down after exercise is important to

A)boost oxygen consumption.
B)increase lactic acid in the muscles.
C)restore circulation to its normal resting condition.
D)maintain blood flow to the extremities.

Question 32

To develop a particular fitness component,you must perform exercises that are designed particularly for that component.This is referred to as

A)overload.
B)specificity.
C)parallelism.
D)structure.

Question 33

Exercise frequency refers to

A)the number of times per week you exercise.
B)how hard you work.
C)how long your exercise session is.
D)the quantity of exercise you get.

Question 34

Application of muscular force without movement is called _______________ exercise.

A)isometric
B)isokinetic
C)isotonic
D)dynamic

Question 35

Exercise intensity refers to

A)the number of times per week you exercise.
B)how hard you work.
C)how long your exercise session is.
D)the quantity of exercise you get.

Question 36

Exercise duration refers to

A)the number of times per week you exercise.
B)how hard you work.
C)how long your exercise session is.
D)the quantity of exercise you get.

Question 37

All of the following are dimensions of progressive overload EXCEPT

A)frequency.
B)intensity.
C)specificity.
D)time.

Question 38

Weight training with free weights represents which one of the following types of exercise?

A)aerobic
B)ballistic
C)isotonic
D)isometric

Question 39

Which of these statements about warm-up sessions is FALSE?

A)They enhance performance.
B)Warm-up activities are usually of high intensity.
C)Muscles work better when their temperature is slightly above resting level.
D)They bathe joints with lubricating fluid that helps protect joint surfaces.

Question 40

To improve cardiorespiratory endurance during moderate-intensity activities such as walking or swimming slowly,you should exercise for at least

A)10 minutes,five times per week.
B)15 minutes,four times per week.
C)30 minutes,three times per week.
D)45 minutes,three times per week.

Question 41

Stretching exercises should ideally be performed

A)with a swinging,bouncing motion.
B)within a 5-minute time period.
C)to the point of moderate pain.
D)5 to 7 days a week.

Question 42

Do not increase the volume of your exercise by more than _______________ per week.

A)1-2 percent
B)5-10 percent
C)25-30 percent
D)40 percent

Question 43

The key to getting into shape without injury is

A)hard work.
B)consistency.
C)taking it easy.
D)having fun.

Question 44

Which of the following statements about treating injuries with application of heat is FALSE?

A)It should not be used until after the swelling has disappeared.
B)It helps reduce stiffness.
C)It helps relieve pain and relax muscles.
D)It should be used before using ice.

Question 45

Shimea is thinking of becoming a member of a health club.Which of the following would NOT be a good way to decide which club to join?

A)She should join a club that has frequent membership promotions to get more value.
B)She should ask for a free trial workout period so she can check out the equipment.
C)She should make sure the facility is certified by an approved trade association.
D)She should choose a club that has the programs and times to meet her needs.

Question 46

Which of the following statements about fluid balance during and after exercise is FALSE?

A)Drinking water before and during exercise is important.
B)Thirst is a good indicator of how much you need to drink.
C)Avoiding water during exercise can lead to dehydration.
D)After a workout,you should restore body fluids before exercising again.

Question 47

When would be the BEST time for Jessica to perform static stretching exercises to become more flexible?

A)before she warms up
B)after she has done her cardiorespiratory workout
C)after she has performed ballistic movements
D)just before she goes to bed at night

Question 48

Phil is 50 years old.What recommendation should he follow,regarding the number of repetitions per exercise,in his weight training program?

A)3-5 repetitions per exercise
B)10-15 repetitions per exercise
C)16-19 repetitions per exercise
D)20-25 repetitions per exercise

Question 49

Mohammed wants to minimize the risk of athletic injuries.Which of the following recommendations would NOT be appropriate?

A)He should warm up thoroughly before exercising.
B)He should drink fluids before,during,and after exercising.
C)He should return to his exercise program even if his injury is not fully healed.
D)None of these is an appropriate recommendation.

Question 50

An individual considering using dietary supplements or drugs to enhance performance should understand that

A)supplements can help change an untrained person into a fit person.
B)anabolic steroids are a safe way to increase strength.
C)supplements are usually inexpensive ways to build strength.
D)the long-term effects of many supplements are unknown.

Question 51

Which of the following statements about athletic injuries is TRUE?

A)If you are careful,you won't get injured.
B)Exercising during high heat and humidity can help prevent injuries.
C)Seek medical attention for minor injuries that do not get better within a reasonable amount of time.
D)All of these statements are true.

Question 52

To improve muscular endurance,it is best to

A)use heavy resistance with few repetitions.
B)use medium resistance with a medium number of repetitions.
C)use light resistance with many repetitions.
D)do resistance exercises no more than 3 days per week.

Question 53

Serena has been weight training for several months.Which one of the following results would she be MOST likely to notice?

A)a significant increase in muscle size
B)an increase in strength
C)an increase in overall fat levels
D)an increase in testosterone levels

Question 54

The best fluid replacement during a 45-minute exercise session is

A)non-fat milk.
B)cool water.
C)a sports drink.
D)any caffeine-free soft drink.

Question 55

Recommended treatment of minor soft-tissue injuries such as bruises includes all of the following EXCEPT

A)rest.
B)elevation.
C)ice.
D)massage.

Question 56

Serious dehydration may cause all of the following EXCEPT

A)reduced blood volume.
B)muscle cramps.
C)increased heart rate.
D)decreased body temperature.

Question 57

Static stretching exercises should be held for

A)5 to 10 seconds.
B)10 to 30 seconds.
C)30 to 60 seconds.
D)1 to 2 minutes.

Question 58

In a weight training program for general fitness,do _______________ repetitions of each exercise.

A)1-5
B)8-12
C)15-20
D)25 or more

Question 59

The best way to ensure consistency with an exercise program is to

A)keep a training journal.
B)exercise with a friend.
C)join a fitness club.
D)exercise first thing every day.

Question 60

For which of the following injuries is it usually NOT necessary to consult a physician?

A)head and eye injuries
B)broken bones
C)a pulled ligament
D)minor cuts and scrapes

Question 61

Strength training can help improve body composition by increasing muscle mass.

Question 62

Exercise has social,emotional,and psychological benefits.

Question 63

The five components of fitness that are most important to health are muscular endurance,muscular strength,flexibility,body composition,and skill attainment.

Question 64

Larry wants to increase his strength level further.Larry needs to

A)use free weights instead of weight machines.
B)increase the amount of resistance when weight training.
C)increase his daily run to 3 miles.
D)increase his warm-up and stretching time to make his muscles more flexible.

Question 65

Endurance exercise provides protection against the negative effects of stress.

Question 66

Any person planning to begin a fitness program should first have a medical exam.

Question 67

Exercise improves memory and learning.

Question 68

There is evidence that exercise reduces the risk of colon cancer.

Question 69

Muscular strength is the amount of force a muscle produces with a single maximum effort.

Question 70

The best way to lose fat is through a lifestyle that includes a sensible diet and exercise.

Question 71

Endurance training improves the function of the body's chemical systems.

Question 72

Increased muscle strength can help prevent low-back pain.

Question 73

For people who need to prevent weight gain,lose weight,or maintain weight loss (based on U.S.Department of Health and Human Services guidelines),30 minutes of physical activity per day may not be enough.

Question 74

Larry isn't seeing as much improvement as he did initially because

A)he has reached his optimal level of fitness.
B)his body has adapted to the new level of exercise.
C)his body is conserving energy.
D)his diet isn't compatible with his fitness program.

Question 75

A sedentary lifestyle is classified as a major risk factor for cardiovascular disease.

Question 76

Regular exercise may prevent the onset of type 2 diabetes.

Question 77

Cardiorespiratory endurance training has been shown to have little effect on the balance of lipids in the blood.

Question 78

All of the following can help Larry decrease his risk of injury EXCEPT

A)using proper body mechanics when executing sports skills.
B)warming up thoroughly before both endurance and strength training sessions.
C)exercising at his maximum heart rate during endurance training.
D)staying in condition and avoiding haphazard programs.

Question 79

Cardiorespiratory endurance is the ability to perform short-duration,high-intensity exercise.

Question 80

To develop cardiorespiratory endurance,you need to engage in continuous activity involving large muscle groups.