Deck 13: Exercise for Health and Fitness

Question 1

Which of the following statements is TRUE regarding exercise programs?

A)The best exercise programs promote health and are fun.
B)To develop fitness,vigorous exercise should occur every day.
C)To be successful,the exercise program should be treated as a chore.
D)To be successful,the exercise program should be conducted only with a trainer.

Answer 1

The best exercise programs promote health and are fun.

Question 2

All of the following statements are TRUE regarding the effects of exercise on psychological and emotional well-being,EXCEPT

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

Answer 2

exercise creates mood swings.

Question 3

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

A)Regular exercise reduces the risk of stroke.
B)Weight-bearing exercises provide women protection against osteoporosis.
C)Exercise prevents the development of type 2 diabetes.
D)Regular exercise reduces the risk of stroke,and w eight-bearing exercises provide women protection against osteoporosis.
E)All of these statements are true.

Answer 3

All of these statements are true.

Question 4

Regular physical activity is linked to all of the following,EXCEPT

A)lower endorphin levels.
B)reduced anxiety.
C)improved sleep.
D)improved mood.

Question 5

Which of the following statements is FALSE regarding cardiorespiratory endurance?

A)As it improves,the heart pumps more blood per heartbeat.
B)As it improves,resting blood pressure increases.
C)As it improves,the body can do more exercise with less effort.
D)As it improves,the heart can withstand the strains of everyday life.

Question 6

All of the following are cardiorespiratory endurance activities,EXCEPT

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

Question 7

Which of the following is a person with excessive body fat likely to experience?

A)diabetes
B)joint problems
C)back paint
D)joint problems and back pain
E)All of these choices are correct.

Question 8

All of the following are TRUE regarding exercise and people with chronic health concerns,EXCEPT

A)appropriate exercise is safe and beneficial for many with chronic health concerns.
B)for many with chronic health concerns,the risks of NOT exercising are far greater than those associated with moderate exercise.
C)anyone with a chronic health concern should consult a physician before beginning an exercise program.
D)fitness recommendations for the general population are not appropriate for people with chronic health concerns.

Question 9

Muscular endurance 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 time required to contract a muscle completely.

Question 10

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.

Question 11

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

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

Question 12

Endurance exercise significantly increases

A)body fat.
B)daily calorie expenditure.
C)cancer risk.
D)vitamin stores.

Question 13

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 cholesterol.

Question 14

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

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

Question 15

Flexibility is best described as

A)the ability to move without pain during 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

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

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

Question 17

The body's ability to respond or adapt to the demands and stress of physical effort denotes

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

Question 18

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

A)It slightly raises 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 19

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 20

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 21

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 22

Exercise intensity refers to

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

Question 23

For maximum strength gains,hold an isometric contraction maximally for

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

Question 24

All of the following are dimensions of overload,EXCEPT

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

Question 25

Application of force with movement is called _______________ exercise.

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

Question 26

After reaching the level of cardiorespiratory fitness you want,you can maintain fitness by exercising at the same intensity at least _______________ times per week.

A)two
B)three
C)four
D)five

Question 27

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 28

The American College of Sports Medicine guidelines exercise program includes all of the following,EXCEPT

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

Question 29

Which of these statements is FALSE regarding the warm-up session?

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

Question 30

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)if he is inactive and over 40 years of age and if he has a history of heart disease
E)All of these choices are correct.

Question 31

Exercise duration refers to

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

Question 32

To improve cardiorespiratory endurance during activities such as walking or swimming slowly,your heart rate should be kept in the target zone 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 33

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)mode.
D)structure.

Question 34

Which of the following would NOT develop muscle strength?

A)push-ups
B)exercise machines
C)pull-ups
D)running

Question 35

Exercise frequency refers to

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

Question 36

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 37

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 38

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

A)Men have a larger proportion of muscle mass in the lower body than women do.
B)Women tend to lose inches and increase strength as a result of resistance training.
C)Men are about 10 percent stronger in upper body strength when compared to women.
D)Testosterone levels in women are about two times higher than in men.

Question 39

Which of the following activities will provide the MOST aerobic benefit for a beginning exerciser?

A)racquetball
B)walking
C)basketball
D)tennis

Question 40

Application of muscular force without movement is called _______________ exercise.

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

Question 41

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 42

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 43

When would be the time Jessica should perform stretching exercises to possibly become more flexible?

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

Question 44

The key to getting into shape without injury is

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

Question 45

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 46

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 47

Dustin has been using creatine supplements for a year.What are the long term effects of using this substance?

A)It has no long-term effects for its users.
B)It can increase the risk of heart attack or stroke.
C)Its long term effects are not well-established.
D)It can increase the risk of liver disease.

Question 48

The recommended amount of fluid to drink during heavy exercise is

A)12 ounces for every 60 minutes of exercise.
B)8 ounces for every 60 minutes of exercise.
C)8 ounces for every 30 minutes of exercise.
D)4 ounces for every 10 minutes of exercise.

Question 49

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

A)2 to 3 days
B)4 to 5 days
C)1 to 2 days
D)1 day

Question 50

Serious dehydration may cause all of the following,EXCEPT

A)reduced blood volume.
B)muscle cramps.
C)increased heart rate.
D)torn ligaments.

Question 51

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

A)whatever a person wants to drink.
B)cool water.
C)a sports drink.
D)any caffeine-free soft drink.

Question 52

Which of the following has been found to be a side effect of anabolic steroid use?

A)weight loss
B)liver disease
C)baldness
D)alcoholism

Question 53

Phil is 50 years old.What recommendation should he follow in regard to the number of repetitions in his weight training program?

A)6-10
B)10-15
C)7-10
D)20-25

Question 54

Shimea is thinking of becoming a member of a health club.Which of the following would NOT be considered a sound recommendation before she joins a facility?

A)She should join a club that has frequent membership promotions because she'll get the best value for her dollar.
B)She should ask for a one-day-free trial workout.
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 55

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 56

Stretching exercises should be held for

A)5 to 10 seconds.
B)15 to 30 seconds.
C)30 to 60 seconds.
D)1 to 2 minutes.

Question 57

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

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

Question 58

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 59

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

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 60

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

A)machines are safer.
B)machines don't require spotters.
C)machines are more effective at training core muscles.
D)machines require less skill.

Question 61

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 62

Regular exercise may prevent the onset of type 2 diabetes.

Question 63

Exercise improves memory and learning.

Question 64

Exercise has social,emotional,and psychological benefits.

Question 65

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

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 to help reduce swelling.

Question 66

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

Question 67

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

Question 68

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

Question 69

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

Question 70

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 71

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 when he is thirsty when exercising.
C)He should return to his exercise program even if his injury is not fully healed.
D)None of these choices is correct.

Question 72

Which of the following statements is TRUE regarding athletic injuries?

A)If you are careful,you won't get injured.
B)Most injuries are neither serious nor permanent.
C)Seek medical attention for minor injuries that do not get better within a reasonable amount of time.
D)Most injuries are neither serious nor permanent;seek medical attention for minor injuries that do not get better within a reasonable amount of time.

Question 73

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

Question 74

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

Question 75

For people who need to prevent weight gain,lose weight,or maintain weight loss,30 minutes of physical activity per day may not be enough.

Question 76

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

A)head and eye injuries
B)broken bones
C)injuries that do not get better within a reasonable amount of time
D)minor cuts and scrapes

Question 77

Endurance training can improve the function of the body's chemical systems.

Question 78

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

Question 79

Endurance exercise provides protection against the negative effects of stress.

Question 80

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