Deck 7: The Joy of Fitness

Question 1

All of the following statements regarding sedentary living are true EXCEPT:

A)Sedentary living accounts for 10 percent of all deaths in the U.S.each year.
B)Sedentary living contributes to four of the six leading causes of death in the U.S.
C)People who do not exercise are more likely to develop diabetes but less likely to develop metabolic syndrome.
D)As a risk factor for heart disease,physical inactivity ranks as high as cigarette smoking.

Answer 1

C

Question 2

All of the following statements are true regarding exercise,longevity,and sexuality,EXCEPT:

A)Exercise improves sexual function.
B)There is no significant relationship between exercise and erectile dysfunction.
C)Even elderly people who begin to exercise live longer on average than those who remain inactive.
D)Exercise lengthens telomeres,the strands of DNA at the tips of chromosomes.

Answer 2

B

Question 3

Exercise:

A)increases cortisol levels.
B)decreases memory.
C)decreases endorphins.
D)increases energy.

Answer 3

D

Question 4

When a person is using maximum weight to push or lift in one effort they are developing:

A)muscle strength.
B)flexibility.
C)agility.
D)muscle endurance.

Question 5

Your pulse when you are lying or sitting down is your:

A)target heart rate.
B)minimum heart rate.
C)resting heart rate.
D)maximum heart rate.

Question 6

A condition in which bones lose their mineral density and become soft and more susceptible to injury is known as:

A)arthritis.
B)lupus.
C)osteoporosis.
D)ligament strain.

Question 7

The principle of exercise that states that as the body adapts to greater physical demands,it also adjusts to lower levels is the:

A)reversibility principle.
B)overload principle.
C)specificity principle.
D)progressive overload principle.

Question 8

If you have been sedentary and want to begin a running program,your first step should be:

A)walking.
B)distance running.
C)jogging.
D)interval training.

Question 9

Which of the following is NOT one of the five health-related components of physical fitness?

A)Body composition
B)Muscular strength
C)Flexibility
D)Anaerobic endurance

Question 10

The range of motion around specific joints is:

A)endurance.
B)agility.
C)body composition.
D)flexibility.

Question 11

The ability to perform repeated muscular effort is:

A)muscular endurance.
B)muscular strength.
C)flexibility.
D)body composition.

Question 12

The ability to respond to routine physical demands,with enough reserve energy to cope with a sudden challenge describes:

A)cardiorespiratory fitness.
B)physical fitness.
C)aerobic capacity.
D)functional fitness.

Question 13

The relative amounts of fat and lean tissue in the body is called:

A)muscle strength.
B)muscle endurance.
C)body composition.
D)cardiorespiratory fitness.

Question 14

If you are a beginner that wants to work out for endurance and general aerobic conditioning,the ACSM recommends working at what percentage of your maximum heart rate?

A)30% to 45%.
B)50% to 65%.
C)70% to 85%.
D)85% to 100%.

Question 15

Which of the following statements about anaerobic and aerobic exercise is NOT true?

A)Aerobic exercise improves cardiorespiratory endurance.
B)Activities that are anaerobic are high in intensity and short in duration.
C)A person who maintains long periods of physical activity without great fatigue has a good aerobic capacity.
D)Sprinting a quarter-mile is an example of an aerobic activity.

Question 16

We achieve cardiorespiratory fitness mainly through:

A)stretching.
B)proper nutrition.
C)aerobic exercise.
D)body composition.

Question 17

When you start any aerobic workout,your first step should be:

A)stretching.
B)aerobic activity.
C)warming up.
D)cooling down.

Question 18

Which of the following is NOT one of the four dimensions of progressive overload or FITT?

A)Frequency.
B)Intensity.
C)Time.
D)Test.

Question 19

Which of the following statements regarding gender and fitness is NOT true?

A)Women are generally less active than men.
B)On average,women have smaller hearts and a lower concentration of red blood cells than men.
C)The longer the race,the better women tend to perform.
D)Because of the angle of the femur to the pelvic bone,women are slightly more efficient at running than men.

Question 20

In order to get the maximum benefit from cardiorespiratory training,you should work within a range called your:

A)pulse.
B)target heart rate.
C)resting heart rate.
D)maximum heart rate.

Question 21

Which of the following statements regarding strength training equipment is NOT true?

A)Both free weights and machines have advantages and disadvantages.
B)Free weights have less versatility for strength training.
C)Machines help with correct movement and thereby help prevent injuries while weight lifting.
D)Both machines and free weights can work specific muscle groups.

Question 22

If you lift a few weight repetitions with heavy loads,you will probably develop:

A)shin splints.
B)muscle strength.
C)muscle endurance.
D)muscle injuries.

Question 23

All of the following are potential warning signs of hypothermia EXCEPT:

A)lack of coordination.
B)hyperactivity.
C)confusion.
D)listlessness.

Question 24

When you do a number of repetitions of the same movement,it is called a:

A)set.
B)lift.
C)max.
D)rep.

Question 25

Different drugs are abused by some people to increase muscle size or strength.An example of a synthetic derivative of the hormone testosterone would be:

A)growth hormones.
B)estrogens.
C)anabolic steroids.
D)gamma hydroxybutyrate.

Question 26

All of the following are effective strategies for treatment of hypothermia EXCEPT:

A)Move the person to a warm place.
B)Remove any wet clothing.
C)Give the person alcohol.
D)Cover the person in warm blankets.

Question 27

An example of isometric exercise would be:

A)using your fingers to touch something.
B)bench pressing weight.
C)throwing a ball into the air.
D)pushing against a wall.

Question 28

Generally,to get aerobic conditioning from swimming,you need to:

A)swim using the sidestroke.
B)monitor your heart rate while in the water as it is the most accurate guide to exercise intensity.
C)keep yourself afloat by churning the water for 5 minutes before resting.
D)keep up a pace that makes you feel pleasantly tired,but not exhausted.

Question 29

Which of the statements regarding flexibility and stretching is NOT true?

A)Strong,flexible muscles resist stress better than weak inflexible ones.
B)Flexibility exercises are great stress-busters that reduce mental strain and blood pressure.
C)Stretching helps relieve muscle strain.
D)Stretching before a running race will decrease injuries.

Question 30

All of the following are acute injuries EXCEPT:

A)pulled muscles.
B)tendonitis.
C)sprains.
D)bruises.

Question 31

A single performance of a movement is called a:

A)set.
B)lift.
C)max.
D)rep.

Question 32

Which of the following statements concerning cooling down after exercise is NOT true?

A)If you do not cool down properly after exercise,blood can pool in your legs.
B)Suddenly stopping after vigorous exercise is alright as long as you stretch for a few minutes.
C)Keep moving after vigorous exercise so that an adequate supply of blood can get to the heart.
D)Ideally,you should walk 5-10 minutes after vigorous exercise to end your workout session.

Question 33

For aerobic activities,the best time to stretch is:

A)an hour before you work out.
B)right before you work out.
C)right after you work out.
D)an hour after you work out.

Question 34

Which of the following statements concerning the "talk test" is NOT true?

A)During aerobic exercise you should be able to carry on a somewhat stilted conversation.
B)You know you are exerting enough effort to get aerobic benefits if you can sing the Star Spangled Banner while exercising.
C)If you are gasping for air and unable to talk,you are working well into your anaerobic threshold.
D)If you are able to talk but not sing while exercising,you are probably working in the aerobic zone.

Question 35

To protect your back from injury:

A)keep your weight evenly distributed on both legs while standing.
B)sleep on a soft,curved mattress.
C)when lifting bend at the waist instead of the knees.
D)when sitting for long periods try to get up every hour and stretch or walk around.

Question 36

Which of the following type of exercises involves movement but with muscle tension remaining the same?

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

Question 37

Gradual stretching and holding that stretch for 10 to 30 seconds refers to:

A)static stretching.
B)passive stretching.
C)active stretching.
D)ballistic stretching.

Question 38

Which of the following is NOT true of those who participate regularly in yoga?

A)They have stronger,denser bones.
B)They have reduced pain.
C)They have acute levels of stress hormones.
D)They have enhanced circulation.

Question 39

What would be the best regimen for increasing your muscle endurance?

A)fewer repetitions with heavy loads
B)fewer repetitions with lighter loads
C)many repetitions with lighter loads
D)many repetitions with heavy loads

Question 40

Exercises that use special machines to provide resistance through the entire range of motion are called:

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

Question 41

Match the items.
a.dynamic
b.rep
c.intensity
d.acute
e.heat stroke
f.aerobic
g.yoga
h.overloading
i.static
j.frequency
gradual stretch held for 10-30 seconds

Question 42

The ________ __________ requires a person exercising to provide a greater demand on the body than it usually handles.

Question 43

The heart rate at which one derives cardiovascular benefit from aerobic exercise is called the ___________ __________ __________.

Question 44

Male body builders who are obsessed with their muscular build and spend countless hours pumping weights to build their muscles or take performance-enhancing drugs have a condition known as _________ __________.

Question 45

___________ stretching is a technique that involves stretching a muscle by contracting the opposing muscle.

Question 46

The ability to respond to routine physical demands,with enough reserve energy to cope with a sudden challenge,represents _________ __________.

Question 47

____________ is the range of motion allowed by one's joints.

Question 48

Match the items.
a.dynamic
b.rep
c.intensity
d.acute
e.heat stroke
f.aerobic
g.yoga
h.overloading
i.static
j.frequency
injuries like pulled muscles,sprains or bruises

Question 49

The ____________________ principle refers to the body's adaptation to a particular type of activity.

Question 50

__________ is a workout for the entire body utilizing special stationary bicycles.

Question 51

The relative amounts of fat and lean tissue in the body is known as __________ __________.

Question 52

____________ _______________ is the ability to perform real-life activities,such as lifting a heavy suitcase.

Question 53

__________ _____ ____________ ______________ is a self-assessment scale that rates symptoms of breathlessness and fatigue.

Question 54

Match the items.
a.dynamic
b.rep
c.intensity
d.acute
e.heat stroke
f.aerobic
g.yoga
h.overloading
i.static
j.frequency
single performance of a particular exercise

Question 55

Gradually moving into a hamstring stretch and holding it for a short period is known as ____________________ stretching.

Question 56

__________ __________ enables the muscles to support the spine and keep the body stable and balanced.

Question 57

___________ is an amino acid that serves as a reservoir to replenish ATP.Athletes and body builders may take it to increase strength and endurance.

Question 58

The body adjusting to lower levels of activity is known as the ____________________ principle.

Question 59

____________________ stretching is characterized by rapid bouncing movements.

Question 60

According to the FITT principle,____________________ is how often you exercise.

Question 61

Match the items.
a.dynamic
b.rep
c.intensity
d.acute
e.heat stroke
f.aerobic
g.yoga
h.overloading
i.static
j.frequency
demanding more of the muscles to develop strength

Question 62

Match the items.
a.dynamic
b.rep
c.intensity
d.acute
e.heat stroke
f.aerobic
g.yoga
h.overloading
i.static
j.frequency
flexibility that refers to the ability to move a joint quickly and fluidly

Question 63

Match the items.
a.dynamic
b.rep
c.intensity
d.acute
e.heat stroke
f.aerobic
g.yoga
h.overloading
i.static
j.frequency
how hard you exercise

Question 64

Match the items.
a.dynamic
b.rep
c.intensity
d.acute
e.heat stroke
f.aerobic
g.yoga
h.overloading
i.static
j.frequency
how often you exercise

Question 65

Match the items.
a.dynamic
b.rep
c.intensity
d.acute
e.heat stroke
f.aerobic
g.yoga
h.overloading
i.static
j.frequency
breathing and stretching that unites all aspects of a person

Question 66

Describe the treatment recommendations for minor exercise injuries.

Question 67

What is meant by the four dimensions of progressive overload?

Question 68

Explain what is happening to the body in each of the five components of physical fitness.

Question 69

Match the items.
a.dynamic
b.rep
c.intensity
d.acute
e.heat stroke
f.aerobic
g.yoga
h.overloading
i.static
j.frequency
physical activity with continually sufficient oxygen

Question 70

Describe the difference between acute injuries and overuse injuries.How can they be prevented?

Question 71

Describe the benefits of exercise on the human body.

Question 72

Match the items.
a.dynamic
b.rep
c.intensity
d.acute
e.heat stroke
f.aerobic
g.yoga
h.overloading
i.static
j.frequency
can occur when body temperature rises to 106 degrees