Question 1

The American College of Sports Medicine (ACSM) and the American Heart Association (AHA) have similar guidelines to engage in moderate intensity aerobic exercise for a minimum of ____ minutes (up to ____ minutes) per day for ____ days a week or vigorously intense aerobic exercise for ____ to ____ minutes per day for a total of 75 to 150 minutes per week as well as twice a week of resistance training (i.e., strength training, weight lifting).

Accepted Answer

The ACSM and AHA recommend at least 30 to 60 minutes of moderate intensity aerobic exercise per day for 5 days a week or 20 to 30 minutes of vigorously intense aerobic exercise per day for a total of 75 to 150 minutes per week, along with twice a week of resistance training.

Question 2

We know that we have entered the ____ zone when we can speak only a few words at a time before we need to pause our words to catch our breath.

Accepted Answer

A

Question 3

Both anxiety and depression are ____ correlated with stress and there is evidence that both are ____ by exercise.

Accepted Answer

Anxiety and depression are positively correlated with stress, meaning that as stress increases, so do anxiety and depression. There is evidence that exercise can reduce symptoms of both anxiety and depression, indicating a negative correlation. Therefore, the best choice is B, where anxiety and depression are positively correlated with stress and exercise can reduce symptoms of both.

Question 4

Type ____ individuals may want to engage in competitions to push themselves to higher levels of fitness but it is a better strategy to think of physical activity as an ongoing healthy lifestyle endeavor: you want to keep your body as injury free as possible to go the distance rather than sprinting toward possible injury to meet a competitive goal.

Accepted Answer

The sentence is referring to a specific type of individual who may want to engage in competitions to push themselves to higher levels of fitness, so the article "A" should be used before individuals.

Question 5

The U.S.Department of Health and Human Services recommends doing muscle strengthening (i.e., resistance) exercises ____ a week that involve ____ of the body's major muscles.

Accepted Answer

The U.S.Department of Health and Human Services recommends doing muscle strengthening exercises "twice or more" a week that involve "all" of the body's major muscles. This means that option C is the best choice since it aligns with the recommended frequency and muscle group focus. Options A and D are incorrect because they either limit the frequency too much or do not require all muscle groups to be targeted. Option B technically meets the frequency requirement, but falls short on targeting all major muscles.

Question 6

Could it be that one stress management and well-being benefit of physical activity is that it can produce ____? Thus, in this context physical activity can be seen as an example of ____, a positive stress that we find both challenging and rewarding.

Accepted Answer

The answer of Could it be that one stress management...

Question 7

Cardiorespiratory function, relative leanness, muscular strength, muscular endurance, and flexibility are examples of ____.

Accepted Answer

Cardiorespiratory function, relative leanness, muscular strength, muscular endurance, and flexibility are all components of physical fitness. Physical health refers to overall wellness and absence of disease, physical exercise refers to planned and structured physical activity, and physical activity refers to any movement produced by muscles that requires energy expenditure.

Question 8

A recent meta-analytic study found that ____ exercise was associated with improvements in cognitive processing speed, attention, executive control, and memory.Such findings are supported by brain studies that demonstrate less cortical brain tissue loss and greater hippocampus volume in aerobically fit older adults.

Accepted Answer

The study found that aerobic exercise was associated with improvements in cognitive processing speed, attention, executive control, and memory. Additionally, brain studies have shown that aerobically fit older adults have greater hippocampus volume and less cortical brain tissue loss. The other choices, such as vigorous and regular, anaerobic, and high-intensity but occasional, do not have the same level of evidence supporting their impact on cognitive function.

Question 9

Executive control tasks are associated with memory and ____.

Accepted Answer

Executive control tasks are associated with higher cortical functions, which involve complex cognitive processes such as planning, decision-making, problem-solving, and controlling attention. These tasks are managed by the prefrontal cortex and other areas of the brain involved in higher-order thinking.

Question 10

Setting a goal of walking ____ steps per day is a good realistic challenge to turn around a sedentary lifestyle without creating too much hardship (such as forsaking modern conveniences like the Old Order Amish).

Accepted Answer

Walking 10,000 steps per day is a commonly recommended goal for improving overall health and fitness without being overly difficult to achieve. Walking 5,000 steps per day is a good starting point for those who are very sedentary, but 10,000 steps should be the ultimate goal for most people. Walking 25,000 or 100,000 steps per day is not a realistic or necessary goal for most individuals.

Question 11

In general, high risk individuals for physical activity are those with a known history or symptoms of cardiovascular, pulmonary (i.e., lung), or metabolic disease (e.g., diabetes).Moderate risk individuals are men over the age of ____ or women over the age of __.

Accepted Answer

Moderate risk individuals for physical activity include men over the age of 45 and women over the age of 55, according to guidelines from health organizations like the American Heart Association.

Question 12

It is important to point out that in general people who are overweight will ____ from regular physical activity as people who are normal weight because weight and exercise exert relatively ____ influences on health.

Accepted Answer

People who are overweight can benefit just as much from regular physical activity as people who are normal weight, as exercise has independent influences on health regardless of weight.

Question 13

Based on examining the relevant body of evidence, the Institute of Medicine recommends ____ to prevent weight gain.

Accepted Answer

The Institute of Medicine recommends at least 60 minutes per day of moderate intensity activity to prevent weight gain. This recommendation is based on a review of the available evidence on physical activity and weight control. While higher amounts of activity may have additional health benefits, the focus of this recommendation is on preventing weight gain. Therefore, choices A, B, and D are all too high in intensity or duration to be recommended for preventing weight gain specifically.

Question 14

For very sedentary individuals using the standard formula to achieve moderate intensity exercise, it is best to start at ____% of maximum heart rate for the first few weeks and then gradually build intensity to the ____% level.

Accepted Answer

Starting at 50% of maximum heart rate allows for a lower intensity workout that is more suitable for sedentary individuals. Gradually building intensity to 60% over time allows for progression and improvement in fitness level.

Question 15

____ is a skeletal disease involving loss of bone density.

Accepted Answer

Osteoporosis is a skeletal disease characterized by a decrease in bone density, resulting in fragile bones that are more susceptible to fracture. Osteopenia refers to a milder form of bone loss than osteoporosis, while scoliosis and lordosis refer to abnormal spinal curvatures.

Question 16

It appears as though exercisers must maintain a ____ threshold of activity to see ____ effects.

Accepted Answer

The statement suggests that there is a minimum threshold of activity required to see beneficial effects from exercise. Option A and D are incorrect as they include "superficial" effects which are not related to the statement. Option C includes "maximum" threshold which contradicts the statement.

Question 17

How do we know if we are engaging in moderate intensity activity? We know when we are able to talk during the activity but cannot ____.

Accepted Answer

According to the question, we know we are engaging in moderate intensity activity when we are able to talk during the activity but cannot sing. Therefore, the correct answer is D.

Question 18

Physical activity during ____ may protect against developing ____ in late adulthood.

Accepted Answer

According to research, physical activity during midlife may protect against developing dementia such as Alzheimer's disease in late adulthood.

Question 19

Although exercise is an important component of weight control, unless ____, 150 minutes of moderate aerobic activity per week is generally ____ to lose weight.

Accepted Answer

Exercise alone may not result in weight loss unless caloric intake is reduced. Therefore, reducing caloric intake is generally necessary alongside exercise for weight loss.

Question 20

One of the best ways to increase physical activity is through ____ because it does not require special facilities or expensive equipment and is the most popular form of activity among those who meet the U.S.government's recommended exercise goals.

Accepted Answer

Walking is the most accessible and popular form of physical activity as it does not require any special facilities or expensive equipment. It is also the easiest way to meet the U.S. government's recommended exercise goals. While weightlifting, jogging, and running also have their benefits, they may require access to a gym or specialized equipment, making them less accessible to some individuals.

Quiz 11: Physical Activity and Exercise

We know that we have entered the ____ zone when we can speak only a few words at a time before we need to pause our words to catch our breath.

Both anxiety and depression are correlated with stress and there is evidence that both are by exercise.

The U.S.Department of Health and Human Services recommends doing muscle strengthening (i.e., resistance) exercises a week that involve of the body's major muscles.

Could it be that one stress management and well-being benefit of physical activity is that it can produce ? Thus, in this context physical activity can be seen as an example of , a positive stress that we find both challenging and rewarding.

Cardiorespiratory function, relative leanness, muscular strength, muscular endurance, and flexibility are examples of ____.

Executive control tasks are associated with memory and ____.

Setting a goal of walking ____ steps per day is a good realistic challenge to turn around a sedentary lifestyle without creating too much hardship (such as forsaking modern conveniences like the Old Order Amish) .

In general, high risk individuals for physical activity are those with a known history or symptoms of cardiovascular, pulmonary (i.e., lung) , or metabolic disease (e.g., diabetes) .Moderate risk individuals are men over the age of __ or women over the age of .

It is important to point out that in general people who are overweight will from regular physical activity as people who are normal weight because weight and exercise exert relatively influences on health.

Based on examining the relevant body of evidence, the Institute of Medicine recommends ____ to prevent weight gain.

For very sedentary individuals using the standard formula to achieve moderate intensity exercise, it is best to start at % of maximum heart rate for the first few weeks and then gradually build intensity to the % level.

____ is a skeletal disease involving loss of bone density.

It appears as though exercisers must maintain a threshold of activity to see effects.

How do we know if we are engaging in moderate intensity activity? We know when we are able to talk during the activity but cannot ____.

Physical activity during may protect against developing in late adulthood.

Although exercise is an important component of weight control, unless , 150 minutes of moderate aerobic activity per week is generally to lose weight.

One of the best ways to increase physical activity is through ____ because it does not require special facilities or expensive equipment and is the most popular form of activity among those who meet the U.S.government's recommended exercise goals.

Quiz 11: Physical Activity and Exercise

We know that we have entered the ____ zone when we can speak only a few words at a time before we need to pause our words to catch our breath.

Both anxiety and depression are ____ correlated with stress and there is evidence that both are ____ by exercise.

The U.S.Department of Health and Human Services recommends doing muscle strengthening (i.e., resistance) exercises ____ a week that involve ____ of the body's major muscles.

Could it be that one stress management and well-being benefit of physical activity is that it can produce ____? Thus, in this context physical activity can be seen as an example of ____, a positive stress that we find both challenging and rewarding.

Cardiorespiratory function, relative leanness, muscular strength, muscular endurance, and flexibility are examples of ____.

Executive control tasks are associated with memory and ____.

Setting a goal of walking ____ steps per day is a good realistic challenge to turn around a sedentary lifestyle without creating too much hardship (such as forsaking modern conveniences like the Old Order Amish) .

In general, high risk individuals for physical activity are those with a known history or symptoms of cardiovascular, pulmonary (i.e., lung) , or metabolic disease (e.g., diabetes) .Moderate risk individuals are men over the age of ____ or women over the age of __.

It is important to point out that in general people who are overweight will ____ from regular physical activity as people who are normal weight because weight and exercise exert relatively ____ influences on health.

Based on examining the relevant body of evidence, the Institute of Medicine recommends ____ to prevent weight gain.

For very sedentary individuals using the standard formula to achieve moderate intensity exercise, it is best to start at ____% of maximum heart rate for the first few weeks and then gradually build intensity to the ____% level.

____ is a skeletal disease involving loss of bone density.

It appears as though exercisers must maintain a ____ threshold of activity to see ____ effects.

How do we know if we are engaging in moderate intensity activity? We know when we are able to talk during the activity but cannot ____.

Physical activity during ____ may protect against developing ____ in late adulthood.

Although exercise is an important component of weight control, unless ____, 150 minutes of moderate aerobic activity per week is generally ____ to lose weight.

One of the best ways to increase physical activity is through ____ because it does not require special facilities or expensive equipment and is the most popular form of activity among those who meet the U.S.government's recommended exercise goals.

Both anxiety and depression are correlated with stress and there is evidence that both are by exercise.

The U.S.Department of Health and Human Services recommends doing muscle strengthening (i.e., resistance) exercises a week that involve of the body's major muscles.

Could it be that one stress management and well-being benefit of physical activity is that it can produce ? Thus, in this context physical activity can be seen as an example of , a positive stress that we find both challenging and rewarding.

In general, high risk individuals for physical activity are those with a known history or symptoms of cardiovascular, pulmonary (i.e., lung) , or metabolic disease (e.g., diabetes) .Moderate risk individuals are men over the age of __ or women over the age of .

It is important to point out that in general people who are overweight will from regular physical activity as people who are normal weight because weight and exercise exert relatively influences on health.

For very sedentary individuals using the standard formula to achieve moderate intensity exercise, it is best to start at % of maximum heart rate for the first few weeks and then gradually build intensity to the % level.

It appears as though exercisers must maintain a threshold of activity to see effects.

Physical activity during may protect against developing in late adulthood.

Although exercise is an important component of weight control, unless , 150 minutes of moderate aerobic activity per week is generally to lose weight.