Question 1

Walking as an exercise

Accepted Answer

Walking is a popular leisure time activity for people of all ages and fitness levels. It has several health benefits, including improving cardiorespiratory fitness, reducing the risk of chronic diseases such as heart disease and diabetes, and improving mental health.

Option B is incorrect because walking can benefit people of all ages, not just the elderly.

Option C is also incorrect because walking can help with weight control, although the amount of calories burned depends on factors such as speed, distance, and intensity.

Option D is incorrect because walking can benefit people at all fitness levels, not just beginners.

Question 2

What is the "target zone" for step counts for healthy adults?

Accepted Answer

C

Question 3

What is the approximate caloric equivalent of 1 MET?

Accepted Answer

B

Question 4

Brisk walking would most likely be at what MET level?

Accepted Answer

Brisk walking is typically classified at a MET (Metabolic Equivalent of Task) level of around 4. MET levels are a way to estimate the energy cost of physical activities, where 1 MET represents the energy expended at rest. Brisk walking, being a moderate-intensity activity, falls into this category.

Question 5

How many MET minutes would a person achieve if he ran at 6 METS for 20 minutes?

Accepted Answer

MET minutes are calculated by multiplying the MET value of an activity (in this case, 6) by the duration of the activity in minutes (20 minutes). Therefore, 6 METs * 20 minutes = 120 MET minutes.

Question 6

__________________ means "in the presence of oxygen."

Accepted Answer

Aerobic means in the presence of oxygen.

Question 7

What duration is used to define a "bout" of physical activity in the national physical activity guidelines?

Accepted Answer

According to the national physical activity guidelines, a bout of physical activity is defined as at least 10 minutes of continuous activity.

Question 8

Which is true of moderate activity?

Accepted Answer

Moderate activity can be achieved with brisk walks throughout the day, and does not require special equipment or specific skills. It also does not have to be done in continuous bouts, but can be spread out throughout the day in shorter increments.

Question 9

Current physical activity guidelines from the Department of Health and Human Services suggest that one minute of vigorous activity is equivalent to ________ minutes of moderate activity.

Accepted Answer

The Department of Health and Human Services equates one minute of vigorous activity to two minutes of moderate activity.

Question 10

Which of the following is used to describe moderate intensity activity?

Accepted Answer

METS (metabolic equivalent of task) is a measure of how much energy a physical activity requires. Moderate intensity activities typically require 3-6 METS, which includes activities such as brisk walking, cycling at a moderate pace, and swimming. Activities just above rest (A) would be considered low intensity, while activities that produce heart rates above 150 bpm (D) would generally be considered high intensity. The location of the activity (C) does not necessarily determine its intensity level.

Question 11

Why is moderate-intensity activity positioned at the base of the activity pyramid?

Accepted Answer

Moderate-intensity activity is positioned at the base of the activity pyramid because it can be performed by virtually all people regardless of age and fitness level, making it a great starting point for improving overall health and fitness.

Question 12

Mowing the lawn is best characterized as a(n)_______ activity.

Accepted Answer

Mowing the lawn is typically considered a moderate physical activity, as it requires a steady amount of effort and increases the heart rate, but does not usually reach the intensity of vigorous activities.

Question 13

Activities that require 5 METS of energy are considered

Accepted Answer

Activities that require 5 METS of energy are considered moderate. This level of intensity usually requires effort, increases heart rate, and breathing, and might make the person sweat. Some examples of activities that require 5 METS include brisk walking (4 mph), biking (10-12 mph), and dancing.

Question 14

Which of the following satisfies the minimum U.S.Physical Activity Guidelines developed by the Department of Health and Human Services (DHHS)?

Accepted Answer

The minimum U.S. Physical Activity Guidelines developed by the DHHS recommend 75 minutes of vigorous activity or 150 minutes of moderate activity each week. Option B satisfies these guidelines. Options A, C, and D do not meet these guidelines. Option A includes only moderate activity and only 3 days per week, while Option C only specifies a short amount of lifestyle activity each day and Option D mentions both moderate and vigorous activity but doesn't specify the recommended amount of time per week.

Question 15

_______ is the best example of "lifestyle" physical activity.

Accepted Answer

Raking leaves is an example of lifestyle physical activity because it involves performing a physical task as part of one's daily routine or lifestyle, rather than engaging in a formal exercise program. Jogging, playing tennis, and fitness walking are all forms of structured exercise that are performed specifically for the purpose of physical fitness.

Question 16

Which of the following is NOT a benefit of moderate physical activity?

Accepted Answer

This statement is incorrect as aerobic sports and higher levels of activity generally lead to higher levels of fitness.

Question 17

Which of the following statements is true?

Accepted Answer

Lifestyle activities, such as walking or gardening, are often categorized as moderate intensity and can provide health benefits.

Question 18

Approximately how many calories would a 70kg person burn if he exercised at 4 METS for 30 minutes?

Accepted Answer

A 70kg person exercising at 4 METs for 30 minutes would burn approximately 140 calories. The formula to calculate calories burned is: Calories = METs x weight in kg x time in hours. So, 4 METs x 70 kg x 0.5 hours = 140 calories.

Question 19

What is another term for Non-Exercise Activity Thermogenesis?

Accepted Answer

Non-Exercise Activity Thermogenesis is also known as light activity, which refers to the low-intensity physical activities that we engage in throughout the day, such as walking, standing, and fidgeting.

Question 20

Which of the following represents the activity recommendations from the original Surgeon General's Report on Physical Activity and Health?

Accepted Answer

The original Surgeon General's Report on Physical Activity and Health recommended that individuals should aim for a total energy expenditure of at least 1000 calories a week through physical activities. This recommendation is based on the evidence linking regular physical activity to various health benefits.

Quiz 7: Moving From Inactivity to Moderate-Intensity Active Lifestyles