Deck 12: Improving Your Physical Fitness

Question 1

Vigorous exercise has been shown to burn off chemical byproducts released by the body's response to

A) stress.
B) pathogens.
C) antigens.
D) dieting.

Answer 1

stress.

Question 2

The fitness of a person's cardiorespiratory system is assessed by measuring

A) the volume of oxygen the muscles consume during exercise.
B) the increase in heart rate during exercise.
C) the strength needed to sustain a muscular contraction during exercise.
D) the number of reps that can be repeated in one breath.

Answer 2

the volume of oxygen the muscles consume during exercise.

Question 3

Muscular strength is the amount of force

A) a muscle is capable of sustaining for a length of time.
B) a muscle is capable of exerting repeatedly at measured intervals.
C) needed to flex a joint.
D) a muscle is capable of exerting in one contraction.

Answer 3

a muscle is capable of exerting in one contraction.

Question 4

Muscular endurance is a muscle's ability to

A) exert force repeatedly or to sustain a contraction for a length of time.
B) contract while moving some type of weight.
C) flex a joint.
D) increase the amount of force exerted in subsequent contractions.

Question 5

Which of the following is True regarding exercise and cancer?

A) Exercise appears to reduce the risk of breast cancer but not colon cancer.
B) Exercise appears to reduce the risk of colon cancer but not breast cancer.
C) Exercise appears to reduce the risk of breast cancer and colon cancer.
D) Exercise has no effect on breast cancer or colon cancer.

Question 6

Bridget suffers from a disease characterized by low bone mass and deterioration of bone tissue, which increases her risk of fractures. Which disease does she have?

A) Metabolic syndrome
B) Osteoporosis
C) Atherosclerosis
D) Osteoarthritis

Question 7

Aerobic capacity is measured by

A) HDL to LDL ratio.
B) RPE.
C) MET level.
D) VO₂ mₐₓ.

Question 8

The range of motion possible at a particular joint or series of joints is

A) agility.
B) flexibility.
C) balance.
D) endurance.

Question 9

The ability of the heart, lungs, and blood vessels to supply oxygen to skeletal muscles during sustained physical activity is

A) muscular endurance.
B) cardiorespiratory fitness.
C) aerobic capacity.
D) physical strength.

Question 10

Exercise intensity refers to

A) the number of times per week you need to do a particular exercise to see benefits.
B) how difficult the workout must be to attain the desired level of fitness.
C) the length of time or number of repetitions to be completed in one workout session.
D) the specific component of fitness an activity is designed to improve.

Question 11

Swimming, cycling, and jogging are examples of

A) strength-building activities.
B) aerobic activities.
C) endurance-building activities.
D) flexibility activities.

Question 12

Which of the following changes could an individual expect from participating in regular aerobic exercise?

A) Increase in HDLs
B) Increase in LDLs
C) Increase in triglycerides
D) Increase in total cholesterol

Question 13

The ability to perform moderate to vigorous physical activities on a regular basis and to complete daily tasks without undue fatigue demonstrates

A) weight-loss success.
B) endurance exercise.
C) physical activity.
D) physical fitness.

Question 14

The talk test is used to measure the

A) intensity of exercise.
B) duration of exercise.
C) type of exercise.
D) endurance achieved.

Question 15

Which of the following is a correct definition of exercise?

A) Planned, structured, and repetitive movement
B) Body movement produced by skeletal muscles
C) The body's ability to respond to the demands of physical effort
D) Physical activities that increase the heart rate

Question 16

Aerobic literally means

A) with air.
B) with energy.
C) with strength.
D) with oxygen.

Question 17

Regular exercise has been associated with improved mental health, which is attributed to its ability to increase

A) lung capacity.
B) cortisol release.
C) heart rate.
D) endorphins.

Question 18

Exercise frequency refers to

A) the number of times per week you need to do a particular exercise to see benefits.
B) how difficult the workout must be to attain the desired level of fitness.
C) the length of time or number of repetitions to be completed in one workout session.
D) the specific component of fitness an activity is designed to improve.

Question 19

Regular exercise reduces the risk for cardiovascular diseases by

A) thinning the blood and increasing blood pressure.
B) increasing flexibility and stamina.
C) decreasing lung capacity and recovery time.
D) improving blood flow and strengthening the heart muscle.

Question 20

Which of the following describes the most common method used to measure muscle strength?

A) Repeated lifting of weights until fatigued
B) Fast repetitions using free-weights
C) Maximum weight that can be moved at one time
D) Heaviest weight that can be lifted in one set of reps

Question 21

Billy just completed an intense resistance-training workout. How long should he wait before his next weight training workout to allow his muscles to rebuild and recover?

A) At least 12 hours
B) 12 to 24 hours
C) 24 to 48 hours
D) 48 to 60 hours

Question 22

Walt broke his leg during a football game. Which type of injury is this?

A) Overuse
B) Traumatic
C) Repetitive
D) Invasive

Question 23

The best fluid to drink during a 45-minute exercise session is

A) chocolate milk.
B) plain water.
C) a sports drink.
D) any caffeinated beverage.

Question 24

Which of the following forms of exercise includes a component specifically designed to increase strength?

A) Pilates
B) Tai chi
C) Yoga
D) Aerobics

Question 25

Carlos uses barbells for strength training; the barbells create which type of resistance?

A) Body weight
B) Fixed
C) Variable
D) Free

Question 26

When training all major muscle groups in a single strength-training workout, a person should complete

A) low-intensity exercises before high-intensity exercises.
B) large-muscle group exercises before small-muscle group exercises.
C) single-joint exercises before multiple-joint exercises.
D) small-muscle group exercises before large-muscle group exercises.

Question 27

Muscular strength is best developed by

A) overloading the muscles to force them to adapt.
B) underloading the muscles to force them to adapt.
C) increasing the speed at which you can lift a weight.
D) using a variety of exercises to work all the major muscle groups.

Question 28

During a strength training workout, a rest period of how many minutes for a particular muscle group is recommended between sets?

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

Question 29

The FITT principle for muscular endurance and strength includes resistance training

A) 1 to 2 days per week.
B) 2 to 3 days per week.
C) 3 to 4 days per week.
D) at least 5 days per week.

Question 30

The maximum heart rate for John, who just turned 20 years old, would be

A) 200.
B) 190.
C) 180.
D) 170.

Question 31

The easiest way to check to make sure you are walking or running with enough intensity to improve cardiorespiratory fitness is to

A) check your breathing rate.
B) judge by the amount of perspiration.
C) use a device to confirm your speed.
D) use the talk test.

Question 32

The body's core muscles are the foundation for all movement and include

A) lower back, abdominal, and pectoral muscles.
B) pectoral and abdominal muscles.
C) deep back, abdominal, and hip muscles.
D) back and shoulder muscles.

Question 33

Which of the following activities, performed three times a week, will be most effective at increasing your cardiorespiratory fitness?

A) Bowling
B) Swimming
C) Weight lifting
D) Golfing

Question 34

Increasing strength by regularly creating a degree of tension in the muscles greater than they are accustomed to is

A) training the muscles.
B) resistance.
C) overloading the muscles.
D) endurance.

Question 35

A potentially fatal dilution of sodium concentration in the blood that results from overconsumption of water is

A) hypoglycemia.
B) hyponatremia.
C) hypernatremia.
D) hyperglycemia.

Question 36

Strong core muscles can

A) improve posture and prevent back pain.
B) prevent injuries to the extremities.
C) prevent pain related to repetitive movements.
D) improve the ability to fight infection.

Question 37

Which type of stretching slowly and gradually lengthens muscles and tendons?

A) Yoga stretching
B) Pilates stretching
C) Controlled stretching
D) Static stretching

Question 38

Thea is a swimmer. To improve her stroke performance, she concentrates mainly on her upper body when weight training. Her training method is an example of

A) isometric training.
B) specificity.
C) endurance training.
D) isolation.

Question 39

The maximum amount a person can lift in one contraction is a measurement known as

A) one repetition maximum (1 RM).
B) one repetition (1 R).
C) rating of perceived exertion (RPE).
D) weight required for overload (WRO).

Question 40

Performance-enhancing drugs that are synthetic versions of the hormone testosterone are

A) steroid precursors.
B) creatines.
C) anabolic steroids.
D) ephedrines.

Question 41

Research suggests that exercising 120 minutes per week while eating fewer calories and less fat could prevent or delay the onset of type 2 diabetes.

Question 42

Regular physical activity reduces the risk of metabolic syndrome.

Question 43

Why is ice applied to an exercise injury?

A) To prevent further irritation to injured areas
B) To soothe damaged tissue and speed repair
C) To relieve pain and reduce bleeding
D) To prevent nerve damage

Question 44

Nellie just sprained her ankle playing basketball. How often should she ice her injury?

A) every two hours for the first 24 hours
B) four times a day for the first 24 to 72 hours
C) 20 minutes every hour for the first 24 to 72 hours
D) 30 minutes every 2 hours for the first 24 to 72 hours

Question 45

Exercise will improve the quality of your life but will not increase the duration of your life.

Question 46

A person's metabolic rate is elevated for several hours after a vigorous workout.

Question 47

Which of the following best describes a way to prevent overuse injuries?

A) Set fitness goals high to increase the challenge.
B) Avoid any activity for at least two weeks when you are stiff and sore.
C) Vary your fitness activities throughout the week.
D) Work through stiffness and soreness to keep the muscles loose.

Question 48

A pain in the front part of the lower leg that can be due to more than 20 different medical conditions is commonly known as

A) tibial irritation.
B) plantar fasciitis.
C) runner's knee.
D) shin splints.

Question 49

A potentially fatal condition resulting from abnormally low body core temperature is

A) hypothermia.
B) hyperthermia.
C) hypotension.
D) hypertension.

Question 50

Exercise is a type of physical activity that is planned, structured, and repetitive.

Question 51

Most Americans are sufficiently active for optimal health.

Question 52

The least serious heat-related problem that can be prevented by adequate fluid intake is

A) heat cramps.
B) heat exhaustion.
C) heatstroke.
D) heat fatigue.

Question 53

An acronym for the standard first-aid treatment for fitness-related injuries is

A) FRIE
B) ICED
C) BRIE
D) RICE

Question 54

Aerobic capacity determines the functional status of the cardiorespiratory system.

Question 55

Ryan has been working in his yard on a very hot summer day. He is experiencing nausea, headache, dizziness, faintness, and the chills. Ryan is most likely suffering from

A) heat cramps.
B) heat exhaustion.
C) heatstroke.
D) heat fatigue.

Question 56

How is regular exercise beneficial for joints?

A) It increases the ability to support weight
B) It increases tone
C) It increases strength
D) It increases range of motion

Question 57

The amount of reduction in breast cancer risk due to exercise depends on the longevity of exercise habits.

Question 58

Which of the following would be an example of using the "C" component in the RICE principle for injury treatment?

A) Obtaining emergency room care
B) Wearing a compression bandage
C) Elevating the injured extremity to reduce swelling
D) Icing the injured area with a cloth-wrapped ice pack

Question 59

Intensity as part of the FITT principle refers to the duration of a workout or activity.

Question 60

Regular physical activity has been noted to increase stress, resulting in a negative impact on mental health.

Question 61

Body composition is the relative proportions and distribution of fat and lean tissue in the body.

Question 62

If pain is felt on the ball of the foot, at the heel, or both, the problem might be plantar fasciitis.

Question 63

If you strain a muscle during exercise, you should put a heat pack on it when you get home to ease the pain and promote healing.

Question 64

An elliptical trainer (also called an elliptical machine) is a stationary exercise machine that permits walking or running on a moving surface.

Question 65

The ability to perform moderate to vigorous levels of physical activity on a regular basis without excessive fatigue constitutes physical fitness.

Question 66

Target heart rate refers to the maximum heart rate you can achieve during exercise.

Question 67

Traumatic injuries occur because of cumulative, day-after-day stresses placed on body parts.

Question 68

The safest exercises for improving flexibility involve stretch-and-bounce movements.

Question 69

The amount of rest between exercise sessions is not important in regard to effective strength-training.

Question 70

Hypothermia only occurs if you are exposed to temperatures below freezing.

Question 71

To become accustomed to working out in heat more quickly, you should wear extra layers of clothing and exercise during the hottest part of the day.

Question 72

Flexibility refers to the ability to move rapidly on demand.

Question 73

At least five minutes of your workout should be devoted to warming up; cooling down and stretching at the end of your workout are optional.

Question 74

It is equally important to consume sufficient amounts of fluids in both hot and cold environments.

Question 75

Elevation of an injured limb means to raise the affected area to a level above the heart.

Question 76

The array of stretching exercises associated with yoga are called asanas, or postures.

Question 77

The effects of strength training are specific to the muscles exercised.

Question 78

An inflatable ball made of burst-resistant vinyl that can be used for strengthening core muscles or to improve flexibility is called a medicine ball.

Question 79

Physical activity incorporates all body movements produced by the skeletal and cardiac muscles that result in increased energy expenditure.

Question 80

Flexibility is the range of motion possible at a particular joint or series of joints.