Deck 4: Becoming Physically Fit

Question 1

Which of the following will occur when you establish a program of regular aerobic exercise?

A) You will lengthen your life.
B) Your sense of well-being will improve.
C) Your body will become more attractive.
D) Your heart and lungs will become stronger.

Answer 1

Your heart and lungs will become stronger.

Question 2

The fitness dimension that is considered basic to whole-body fitness is

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

Answer 2

cardiorespiratory endurance.

Question 3

Which of the following, when performed regularly, can most effectively increase your energy level, improve your circulation, and strengthen your resistance to disease?

A) napping
B) meditation
C) weight lifting
D) jogging or brisk walking

Answer 3

jogging or brisk walking

Question 4

Physical fitness is defined in your text is

A) the ability to engage in vigorous tasks and leisure activities.
B) full functionality of all parts of the body.
C) the ability to exercise without pain most days of the week.
D) a set of attributes that relates to the ability to perform physical activity.

Question 5

Which of the following is TRUE regarding cardiorespiratory endurance? It is

A) produced by short bursts of intense movement at regular intervals.
B) the ability of the heart and lungs to supply oxygen to the working muscles.
C) the ability to perform repeated muscle contractions without fatigue.
D) the body's alternative means of energy production when there is insufficient oxygen.

Question 6

When you exercise to the point that the oxygen demands of the muscles cannot be met, you have gone into

A) the overload state.
B) hyperthermia.
C) hypothermia.
D) oxygen deprivation.

Question 7

After oxygen deprivation occurs, to continue the activity, your body must use _________ energy production.

A) static
B) aerobic
C) anaerobic
D) pulmonary

Question 8

Anaerobic literally means

A) without strength.
B) without oxygen.
C) exhaustion.
D) empty.

Question 9

Which of the following BEST explains why a veteran distance runner can go farther and at a faster pace than a beginning runner? The

A) veteran runner has stronger muscles.
B) beginning runner's cardiorespiratory system is not as developed as the veteran runner's.
C) veteran runner has received more specialized training.
D) beginning runner has a less efficient distribution of body weight.

Question 10

Your ability to maintain posture, lift, push, and pull are examples of

A) muscular fitness.
B) aerobic fitness.
C) flexibility fitness.
D) agility fitness.

Question 11

Gradually increasing the resistance that muscles have become accustomed to is the basis for the __________ principle.

A) inertia
B) overload
C) anaerobic
D) specificity

Question 12

The strength-building exercise method that involves exerting force against immovable objects is called

A) isotension.
B) isokinetic.
C) isometric.
D) isotonic.

Question 13

Cybex, Mini-Gym, and Biodex are machines used in which form of resistance training?

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

Question 14

Dumbbells and barbells are used in which form of strength training?

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

Question 15

Muscular endurance is BEST developed by increasing

A) variety.
B) resistance.
C) repetitions.
D) range of motion.

Question 16

One advantage of isokinetic exercise is that

A) it encourages the user to work at maintaining balance while exercising.
B) the sound and feel of the exercise projects a "tough" image.
C) muscles are overloaded through the entire range of motion.
D) it is inexpensive and many individuals can participate.

Question 17

Carolina can move her shoulder joint through her natural range of motion. She has

A) a highly developed cardiorespiratory system.
B) flexibility at that particular joint.
C) good muscular strength.
D) muscular endurance at that joint.

Question 18

The BEST combination of effectiveness and low risk for maintaining flexibility is a regular program of

A) static stretching.
B) ballistic stretching.
C) running and walking.
D) tai chi chuan or similar discipline.

Question 19

Maintaining a healthy body composition is an important concern because

A) the information helps to identify people who do not exercise.
B) of the high incidence of obesity in the United States.
C) without body composition data, certain exercises may do more harm than good.
D) a body composition assessment should accompany all exercise programs.

Question 20

Cardiorespiratory endurance can best be achieved through all of the following EXCEPT

A) rollerblading.
B) cross-country skiing.
C) group exercise classes.
D) golf.

Question 21

According to the American College of Sports Medicine (ACSM) recommendations for achieving cardiorespiratory fitness, the mode of activity should be

A) intermittent and use mostly small muscles.
B) anaerobic in nature and regular intervals.
C) activities that develop flexibility.
D) any continuous physical activity that uses large muscles.

Question 22

According to the ACSM, which activity would NOT meet the requirement for developing cardiorespiratory fitness?

A) cycling
B) softball
C) swimming
D) step training

Question 23

One of the recommendations for helping you to continue with an exercise program is to

A) make all components as consistent as possible.
B) train in silence to help you concentrate.
C) make it enjoyable.
D) train alone.

Question 24

To improve your cardiorespiratory fitness, you should exercise at least ____ times per week.

A) two to four
B) three to five
C) four to seven
D) one to five

Question 25

Twenty-year-old Roger wants to begin an exercise program. As a young adult in good health with no weight problems, to achieve significant aerobic conditioning benefits he should try to bring his heart rate during exercise to a sustained level of about ________ beats per minute.

A) 220
B) 200
C) 160
D) 130

Question 26

The ACSM recommends that a healthy adult exercise at an intensity level of

A) 50 percent of his maximum heart rate.
B) between 55 and 80 percent of his maximum heart rate.
C) between 40 and 75 percent of his maximum heart rate.
D) between 64 and 91 percent of his maximum heart rate.

Question 27

The phenomenon by which aerobic exercise strengthens the heart, lungs, and blood vessels is called

A) maximum heart rate.
B) the training effect.
C) the target heart rate.
D) cardiorespiratory fitness.

Question 28

To achieve a training effect, one must exercise at which one of the following intensity levels?

A) target heart rate
B) maximum heart rate
C) minimum heart rate
D) 50 percent of maximum heart rate

Question 29

Training at a level above your target heart rate will probably

A) endanger your health.
B) significantly raise your maximum heart rate.
C) produce fatigue before much cardiorespiratory benefit occurs.
D) reduce the time needed to improve cardiorespiratory fitness.

Question 30

Which of the following statements about training at a level below your target heart rate is MOST accurate? It will

A) burn some extra calories.
B) produce no health benefits.
C) lower your target heart rate.
D) lengthen the time needed to achieve a training effect.

Question 31

Sean is exercising aerobically and wants to determine if he is training in his target heart rate range. Which of the following statements is FALSE?

A) He should find an easily accessible artery, such as the carotid, to determine heart rate.
B) He should use his thumb to feel for his pulse.
C) He should count the number of beats he feels in a fifteen-second period.
D) He should wear a heart rate monitor.

Question 32

The ACSM recommends that exercise periods should last at least ________ minutes.

A) 20-90
B) 15-30
C) 10-45
D) 40-60

Question 33

The American College of Sports Medicine recognizes resistance training in its fitness guidelines as

A) not being recommended for most people.
B) important for strengthening the limbs.
C) not being important to achieving overall fitness.
D) being important to achieving overall fitness.

Question 34

According to the ACSM, the goal of resistance training is to

A) improve cardiorespiratory endurance.
B) improve overall muscle strength and muscular endurance.
C) allow an individual to become a competitive lifter.
D) improve overall joint flexibility.

Question 35

Robyn wants to increase her flexibility. Which of the following should she do?

A) bounce during each stretch to increase her range of motion.
B) hold her breath, then exhale slowly through the stretch.
C) warm up with slow, rhythmic movements prior to stretching.
D) stretch beyond the point of pain to allow for greater flexibility.

Question 36

Stretching should occur

A) before warming up.
B) before cooling down.
C) after warming up and after cooling down.
D) before warming up and before cooling down.

Question 37

One of the main benefits of a cooldown period after exercise is to

A) permit the heart to return to a resting state more rapidly.
B) reduce the risk of sore muscles.
C) reduce the risk of heart attack.
D) reduce sweating.

Question 38

Which of the following is TRUE regarding low back pain?

A) It tends to happen to many adults.
B) It is usually caused by postural problems.
C) It usually requires medical intervention.
D) It usually is an uncommon occurrence among adults.

Question 39

People between the ages of 45 and 64 most commonly experience which of the following physical changes?

A) significant immune suppression issues
B) loss of some cognitive functions
C) gradual degeneration in joint cartilage
D) an inability to maintain an activity at one's target heart rate

Question 40

Which of the following conditions should Sue, who is postmenopausal, be most concerned about?

A) a decrease in adipose tissue
B) loss of calcium from the bone
C) an unsatisfying sexual relationship with her partner
D) trouble remembering what day it is

Question 41

Which of the following is TRUE regarding women and calcium?

A) Women tend to consume a sufficient amount of calcium.
B) Premenopausal women should take the recommended amount of 1,000-1,300 mg of calcium per day.
C) Postmenopausal women need to take between 800 and 1,000 mg of calcium per day.
D) Along with calcium, women need adequate vitamin E to aid in the absorption of calcium.

Question 42

Although the exact mechanism is unknown, osteoporosis occurs when

A) the bones lose calcium.
B) women experience menopause.
C) undetected fractures spread to other sites in the bone.
D) vitamin D is drawn from the bones for use elsewhere in the body.

Question 43

How does exercise help to prevent osteoporosis? It

A) maintains flexibility, the loss of which leads to osteoporosis.
B) triggers the appetite for calcium-containing foods.
C) increases the body's output of estrogen.
D) helps to sustain bone growth.

Question 44

Women who exercise regularly and whose diets include the recommended amounts of calcium and vitamin D will have fewer problems with __________________.

A) arthritis
B) menopause
C) osteoporosis
D) joint degeneration

Question 45

Osteoarthritis

A) is a form of arthritis that develops as we age.
B) is a form of osteoporosis that occurs mainly in men.
C) occurs most often in the shoulder and wrist.
D) has no genetic predisposition.

Question 46

Scientists now believe that most people's problems with osteoarthritis are caused by

A) improper stretching and warm-up prior to exercise.
B) injuries that were never allowed to heal properly.
C) congenital joint defects.
D) inherited tendencies.

Question 47

Your knee begins to ache periodically from arthritis. If you seek medical treatment for it, the doctor's main goal will be to

A) make you more comfortable.
B) eliminate the cause of the knee pain.
C) repair any damage the arthritis has caused.
D) prevent the arthritis from spreading to other joints.

Question 48

A lifelong jogger has developed osteoarthritis in his hips. Which of the following is his doctor MOST likely to recommend as initial treatment?

A) hip replacement surgery
B) anti-inflammatory drugs and continued activity
C) painkillers and immobilizing the legs for one to two weeks
D) anti-inflammatory drugs and stopping all running and most walking

Question 49

Which of the following is the MOST likely change in an older adult? An increase in

A) bone mass.
B) oxygen uptake.
C) sensitivity of the body's homeostatic mechanism.
D) reaction time.

Question 50

According to the United States Department of Health and Human Services' policy on physical activity, which of the following statements is the most TRUE?

A) At least 100 minutes of moderate-intensity physical activity per week can produce major health benefits.
B) An equivalent combination of moderate and vigorous physical activity can be used to achieve significant health benefits.
C) Fifty minutes of vigorous physical activity per week can produce major health benefits.
D) There is no such thing as too much physical activity.

Question 51

What recommendation should Tom, who is 56 years old, follow when beginning an exercise program?

A) He should train at the higher end of his target heart rate.
B) He should have a complete physical exam that includes a stress test.
C) He should begin to exercise by himself after reading a "how to" exercise book.
D) His exercise program should focus on physical conditioning.

Question 52

Which of the following fitness programs would be LEAST appropriate for older adults?

A) bicycling
B) water aerobics
C) golf
D) full-court basketball

Question 53

You should always see a doctor before starting a new exercise program if you

A) have a chronic disease.
B) are over 35.
C) have not exercised in two years.
D) previously suffered an exercise-induced injury.

Question 54

Max enjoys jogging five days per week, but now he often has pain in his knees, despite several shoe changes. He wants to reduce the pain and still stay in good shape. Which of the following is the BEST option for Max now?

A) Rest for one week and then continue as before.
B) Eliminate the jogging and take up new forms of exercise.
C) Cut the number of weekly runs from five to three.
D) Replace some of his runs with low-impact activities.

Question 55

Sports drinks might be preferred to water for fluid replacement during a prolonged and intense fitness activity because they

A) are absorbed by the system more quickly than water.
B) also supply electrolytes and carbohydrates.
C) satisfy thirst more effectively than water.
D) stay fresh longer than water.

Question 56

The improvement of your aerobic fitness capacity has been associated with a decreased risk of developing which types of cancer?

A) pancreatic and lung
B) breast and lung
C) breast and colon
D) breast and bone marrow

Question 57

Failure to use a joint regularly will have no appreciable effect on the flexibility of that joint.

Question 58

Static stretching is generally safer than ballistic stretching is.

Question 59

Thirty-year-old Linda will improve her cardiorespiratory fitness if her heart rate reaches a sustained 130 beats per minute during exercise.

Question 60

Muscle mass declines with age, beginning sometime after the age of 45.

Question 61

Aerobic exercise divided into many brief sessions, when done regularly, can yield some of the same health benefits as a traditional five-workouts-per-week exercise plan.

Question 62

It is important to do stretching exercises before beginning your warm-up activities.

Question 63

Most cases of low back pain clear up within two weeks.

Question 64

The aging process is unpredictable and unique for each person.

Question 65

Osteoarthritis occurs in most people over time due to normal wear and tear on joints.

Question 66

Exercise is less important for elderly people than it is for young and middle-aged people.

Question 67

The Physical Activity Guidelines for Americans recommend 75 minutes of vigorous activity per week to achieve substantial health benefits.

Question 68

Most exercise physiologists recommend that all adults should receive a comprehensive physical examination before beginning an exercise program.

Question 69

Rollerblading is an effective low-impact alternative to running.

Question 70

A trial membership is an effective way to determine whether a health club will meet your needs.

Question 71

The "I"in the acronym FITT represents interval.

Question 72

The dangers of illegal steroid use include an increased risk of heart problems, cancer, and psychological disturbances.

Question 73

Becoming aerobically fit may help you sleep more soundly.

Question 74

From 85 to 90 percent of one's peak bone mass is obtained by the age of 20.

Question 75

Describe the importance and benefits of cardiorespiratory fitness.

Question 76

List and describe the components of physical fitness.

Question 77

Describe the changes that occur as the human body ages.

Question 78

Briefly identify and describe the six major areas of the American College of Sports Medicine's recommendations for achieving cardiorespiratory conditioning.

Question 79

List the recommendations that are detailed in the Physical Activity Guidelines for Americans.

Question 80

What are the best ways to avoid sports injuries?