Question 1

The four components of cardiorespiratory training do NOT include

Accepted Answer

The four components of cardiorespiratory training include type of activity (e.g. running, swimming), frequency (how often you exercise), duration or time spent exercising, and intensity. Weight is not a component of cardiorespiratory training, as it is more closely related to strength or resistance training.

Question 2

Which of the following statements about flexibility and flexibility training is FALSE?

Accepted Answer

Flexibility does not necessarily decline steadily once a person reaches adulthood. The decline in flexibility can vary greatly among individuals and can be influenced by factors such as activity level, stretching habits, and genetics. While it's true that aging can lead to changes that might reduce flexibility, such as shortening of tendons and increased rigidity in muscles and joints, this process is not uniform and can be mitigated with regular flexibility training.

Question 3

Pilates,one of the most popular training exercises taught in health clubs today,is most strongly associated with which type of exercise training?

Accepted Answer

Pilates is strongly associated with core-strength training, as the exercises are designed to improve the strength, stability, and flexibility of the muscles that support the spine and pelvis. While Pilates may also improve flexibility, it is primarily a strength-based workout focused on the core muscles. It is not associated with strength-endurance or muscle power training.

Question 4

Which of the following components of fitness is most associated with speed?

Accepted Answer

Skill-related fitness includes qualities such as speed, agility, and reaction time, which are most closely associated with speed. Exercise promotes overall health and can improve fitness levels, but it is not specific to any one component of fitness. Health-related fitness focuses on cardiovascular endurance, muscular strength, and flexibility, which are important for overall health but not as closely tied to speed as skill-related fitness. Physical activity-related fitness includes components such as body composition and muscular endurance, but again, these are not as closely associated with speed as skill-related fitness.

Question 5

Stretching is very important in preventing injuries,reducing muscle tension,and promoting flexibility.Which of the following is NOT one of the popular stretching techniques for exercise?

Accepted Answer

Duration is not a stretching technique, but rather a measure of time. Ballistic, PNF, and static stretching are all popular techniques.

Question 6

Emma,a 27-year-old female,begins a cardiovascular training program.To achieve the maximum benefits from exercise,how often will she need increase the intensity and duration of her workout?

Accepted Answer

To achieve maximum benefits from exercise, it is recommended to increase the intensity and duration of workouts every two weeks. This allows for gradual and safe progression, without risking injury or burnout. Once a week may be too frequent for some individuals, while once a month or once every three weeks may not provide enough progression to see results.

Question 7

Resistance training lends itself to all of the following health benefits EXCEPT

Accepted Answer

While resistance training has many health benefits such as preventing osteoporosis, improving quality of life, and reducing obesity, there is currently no evidence to suggest that it can prevent cancer.

Question 8

Which of the following is an example of a vigorous-intensity exercise?

Accepted Answer

Jogging is considered a vigorous-intensity exercise as it requires a high level of effort and results in a substantial increase in heart rate and breathing rate. Canoeing and golfing (without a cart) can be considered moderate-intensity exercises, while walking the dog can be considered light-intensity exercise depending on the pace and distance.

Question 9

Olympic and elite athletes often practice ________ stretching,which is not recommended for most people because it makes an individual vulnerable to muscle pulls and tears.

Accepted Answer

Ballistic stretching involves rapid bouncing movements and is typically used by athletes to improve their flexibility. However, it is not recommended for most people because it can lead to muscle pulls and tears if not done correctly.

Question 10

The ability to perform daily living activities with vigor is known as

Accepted Answer

The ability to perform daily living activities with vigor is related to health-related fitness, which focuses on the ability of the body systems to work together efficiently to perform daily activities without undue fatigue. Exercise, skill-related fitness, and physical fitness also contribute to overall health, but they are more focused on specific aspects of fitness, such as improving athletic performance or developing specific skills.

Question 11

The American College of Sports Medicine recommends that people exercise at a THR between ________ percent and ________ percent of their maximum heart rate.

Accepted Answer

The American College of Sports Medicine recommends that people exercise at a target heart rate (THR) between 55% and 80% of their maximum heart rate. This range is considered moderate to vigorous intensity, which is recommended for overall cardiovascular health and fitness.

Question 12

Which of the following statements regarding flexibility programs is FALSE?

Accepted Answer

Research has shown that doing stretching exercises before aerobic exercise does not necessarily lead to greater improvement in flexibility. In fact, it may be more beneficial to do stretching exercises after aerobic exercise or as a separate session altogether.

Question 13

Which of the following statements about the frequency of cardiorespiratory training is FALSE?

Accepted Answer

While it is recommended to exercise at least five times per week to obtain adaptation changes in the cardiorespiratory system, it is not a requirement for everyone. The ideal frequency for training can vary based on individual goals and fitness levels.

Question 14

What type of stretching is most recommended for general fitness purposes?

Accepted Answer

Static stretching is most recommended for general fitness as it helps improve flexibility and is safe for most individuals when done correctly.

Question 15

The American College of Sports Medicine's recommendations for physical activity include a minimum of

Accepted Answer

The American College of Sports Medicine recommends at least 150 minutes of moderate-intensity exercise or 75 minutes of vigorous-intensity exercise per week.

Question 16

All of the following are associated with physical activity EXCEPT

Accepted Answer

Physical activity actually increases the output of hormones such as endorphins and adrenaline, which can contribute to a sense of well-being and energy. Therefore, all the other options are associated with physical activity except for the decrease in output of hormones.

Question 17

Individuals with a(n)________ body type gain muscle more easily than individuals with other body types.

Accepted Answer

Mesomorphic body types are known for their ability to easily gain muscle and have a naturally athletic build. Somatotype refers to the classification of body types based on a person's build and composition, but this alone does not determine muscle gaining ability. Endomorphic body types tend to have more difficulty gaining muscle due to their tendency towards storing fat, and ectomorphic body types have a naturally slim build with a higher metabolism, making it more challenging for them to gain muscle mass.

Question 18

Mandy,age 25,wants to lose some weight she gained over the holiday season.Mandy's resting heart rate is 75 and her target heart rate objective is 75 percent.Using the maximum heart rate formula,what is Mandy's target heart rate for exercise?

Accepted Answer

To calculate Mandy's target heart rate for exercise, we need to use the maximum heart rate formula, which is:

Maximum heart rate = 220 - age

Mandy's maximum heart rate can be calculated as:

220 - 25 = 195

Now, to calculate her target heart rate objective of 75 percent, we simply multiply her maximum heart rate by 0.75:

195 x 0.75 = 146.25

Therefore, Mandy's target heart rate for exercise is about 146 beats per minute. Since heart rate can be variable, a range of 140-150 bpm would be a good target for her. Choice B) 146 is the correct answer.

Question 19

Which of the following statements about physical activity is FALSE?

Accepted Answer

Short-term exercise can provide a temporary boost in cognitive functioning, but significant improvements are generally associated with regular, long-term physical activity rather than short-term bouts of exercise.

Question 20

Holly is preparing a workout plan and wants to include her target heart rate.Holly is 30 years old and wants to work out at 70 percent intensity.What is her target heart rate according to the maximum heart rate formula?

Accepted Answer

To find Holly's target heart rate using the maximum heart rate formula, we need to first calculate her estimated maximum heart rate:
Maximum heart rate = 220 - age
Maximum heart rate = 220 - 30 = 190
Next, we can calculate Holly's target heart rate at 70% intensity:
Target heart rate = 0.70 x maximum heart rate
Target heart rate = 0.70 x 190 = 133
Therefore, Holly's target heart rate according to the maximum heart rate formula is 133 bpm. The best choice is B.

Quiz 6: Fitness