Deck 7: Creating Your Total Fitness and Wellness Plan

Question 1

Guidelines to follow when setting achievable fitness goals include all of the following except

A) set goals that are realistic.
B) put your goals in writing.
C) set goals based on a well-known fitness program.
D) consider your current level of physical fitness.

Answer 1

set goals based on a well-known fitness program.

Question 2

The most important step in creating a successful fitness plan is

A) establishing a reward system.
B) setting goals.
C) using a plan that has worked for someone you know.
D) maintaining your scheduled routine.

Answer 2

setting goals.

Question 3

The three major types of fitness goals are performance goals, body composition goals, and ________ goals.

A) quantity
B) technique
C) adherence
D) timing

Answer 3

adherence

Question 4

Which of the following statements would qualify as a measurable goal?

A) "I want fit into my pre-pregnancy jeans again!"
B) "I want legs like Jennifer Aniston's."
C) "I want to look good in a bathing suit."
D) "I'm going to lose 8 pounds by the end of May."

Question 5

In selecting exercises for your fitness program, it's important to include those that target cardiorespiratory endurance and three other components, one of which is

A) breathing rate.
B) muscular strength.
C) speed.
D) agility.

Question 6

It is advisable to use the ________ principle in creating your weekly fitness routine.

A) overload
B) SMART
C) specificity
D) FITT

Question 7

Ben is creating a weekly schedule for his new exercise program. He must balance a job, night classes, and time with his family. His major goal is to improve his cardiovascular fitness. What is the minimum amount of time that Ben must engage in moderate-intensity cardio training to see health benefits?

A) 60-75 minutes/week
B) 75-150 minutes/week
C) 100-130 minutes/week
D) 120-150 minutes/week

Question 8

To avoid muscle injury, strength training should be done no more than

A) once a week.
B) two to three times per week.
C) three to four times per week.
D) Strength training can be done every day.

Question 9

To see benefits, flexibility training should be done at least ________ days per week.

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

Question 10

Which of the following has been shown to be a good strategy for increasing a person's motivation to exercise?

A) using meditation as a way to relax
B) working out every day to establish a rigid routine
C) exercising with friends
D) limiting the types of exercise to prevent overwhelm

Question 11

One step to take to ensure that you will maintain an exercise program even during stressful times is to

A) have an "all-or-nothing" attitude.
B) choose an activity that is new to you.
C) plan your workouts ahead of time.
D) refuse to accept help.

Question 12

Which of the following activities would not be recommended for a pregnant woman?

A) cycling
B) basketball
C) swimming
D) distance walking

Question 13

What is the recommended duration and intensity of exercise for a pregnant woman?

A) up to 20 minutes of light aerobic exercise plus at least 30 minutes of core-strengthening exercise
B) up to 20 minutes of moderate aerobic exercise plus at least 20 minutes of moderate resistance training
C) up to 30 minutes of light aerobic exercise but no resistance training
D) up to 30 minutes of moderate aerobic exercise plus light-to-moderate resistance training

Question 14

Adults with disabilities can engage in which of the following types of sports activities?

A) adapted and inclusive
B) adapted only
C) inclusive only
D) Due to the risk of injury, disabled individuals should not engage in any type of sports.

Question 15

Aging is associated with all of the following except

A) decreased cardiorespiratory function.
B) increasingly fragile musculoskeletal system.
C) increased maximal heart rate.
D) increased body fat.

Question 16

The loss of bone mass in women accelerates after menopause because of a decline in

A) progesterone.
B) estrogen.
C) ghrelin.
D) testosterone.

Question 17

Loss of skeletal muscle mass in aging adults is known as

A) osteoporosis.
B) presbyopia.
C) sarcopenia.
D) dementia.

Question 18

An older adult who has been physically active throughout life is usually able to

A) gradually decrease the amount of exercise to protect bones and joints.
B) maintain the same workout routine followed during middle age.
C) gradually increase activity levels to improve heart function.
D) reduce the level of physical activity when signs of bone loss are observed.

Question 19

If older adults engage in weight-bearing exercises, which measure should be taken to reduce the risk of injury?

A) Limit exercise sessions to no more than 20 minutes, three days per week.
B) Always work out with a trainer; never work out alone.
C) Purchase special shoes to protect the bones of the feet.
D) Use balance support to avoid falls.

Question 20

What is the critical first step in developing and implementing a wellness plan?

A) Establish your goals.
B) Work with a fitness professional to plan your program.
C) Keep a journal to monitor progress.
D) See your primary care physician.

Question 21

SMART goals are useful in developing your wellness plan. The "S" in SMART stands for

A) smart.
B) specific.
C) sensible.
D) staged.

Question 22

The "R" in SMART goals stands for

A) repeatable.
B) right.
C) reasonable.
D) realistic.

Question 23

The third step in developing a wellness program is

A) planning behavior changes.
B) putting goals in writing.
C) maintaining your success rate.
D) monitoring your progress.

Question 24

When you have an appointment with your health care provider, it's a good idea to

A) bring a complete list of medications that you are currently taking, including prescription and over-the-counter drugs and any herbal or nutritional supplements.
B) write down all questions you want to ask the provider.
C) make a list of all symptoms you are experiencing and any health concerns you have.
D) All of the answers are correct.

Question 25

In working to change a health-related behavior, how should backsliding be regarded?

A) Backsliding is a sign that your goals are too ambitious.
B) Backsliding indicates that you have no willpower and need to ask others for help.
C) Backsliding is to be expected and can be viewed as a learning experience.
D) Backsliding indicates that you need to better monitor your progress.

Question 26

When selecting the wellness concepts that are appropriate for your wellness plan, it's best to focus on behaviors that

A) your friends say are important.
B) are the easiest to change.
C) will greatly enhance your appearance and body image.
D) will have the most significant impact on your health.

Question 27

All of the following are recommended guidelines for putting your wellness plan into action except

A) do it all on your own.
B) start slowly.
C) be consistent.
D) incorporate variety into your plan.

Question 28

Establishing short-term goals can help motivate you to achieve other goals in the future.

Question 29

Flexibility training is an optional component of fitness programs.

Question 30

Backsliding is very dangerous and can indicate that you are about to give up on your fitness program.

Question 31

Substance abuse is not the same thing as addiction.

Question 32

When seeing your health care provider, if you are unclear about any part of your diagnosis or treatment, it's best to ask the nurse or medical assistant to explain it further after the doctor has left the room.

Question 33

Monitoring your progress in a fitness or wellness program is helpful because it makes you aware of common obstacles you have faced.

Question 34

Rates of physical activity tend to drop during periods of change or transition such as starting college or getting married.

Question 35

One benefit of exercising during pregnancy is shorter labor.

Question 36

A safe exercise for pregnant women is any activity that involves lying on the back for a period of time.

Question 37

Bone mass peaks between 20 and 30 years of age.

Question 38

Age-related loss of skeletal muscle is associated with loss of bone mass.

Question 39

Strength training should be performed every day or at least five days a week.

Question 40

Getting enough sleep is an important part of any wellness program.

Question 41

Exercise is important for individuals with physical disabilities, but less so for those with mental or emotional challenges.

Question 42

Explain the importance of goal setting in developing a fitness program.

Question 43

Plan a weekly exercise routine for one component of health-related physical fitness using the FITT principle.

Question 44

It's possible that, at some point in your fitness or wellness plan, you will drift away from your stated goals and intentions. List at least three actions you can take to help get back on track.

Question 45

Name three guidelines a pregnant woman should follow when planning an exercise prescription.

Question 46

Choose three body systems from the list below and discuss some of the effects of aging on those systems.
Cardiovascular system; musculoskeletal system; integumentary system (skin, hair, nails); special senses (vision, hearing, taste, smell); nervous system.