Question 1

The principle that training adaptations will revert toward initial levels when training is stopped is known as

Accepted Answer

The principle of reversibility states that the benefits gained from training will be lost or revert towards their initial levels when the training stops. This is often summarized as "use it or lose it."

Question 2

Jim and Steve have been working out together for 3 months. Although they have been doing the same workout, Steve has shown faster improvement. This difference in their responses to exercise illustrates the principle of

Accepted Answer

The principle of individuality refers to the fact that people respond differently to the same exercise program due to unique differences in genetics, fitness level, nutrition, and other personal factors. This explains why Steve has shown faster improvement than Jim despite doing the same workout.

Question 3

The principle of rest and recovery is aimed at preventing

Accepted Answer

The principle of rest and recovery is aimed at preventing overtraining by allowing the body time to heal and adapt to the stress of exercise.

Question 4

How many minutes of moderate physical activity should an adult perform each week to maintain health?

Accepted Answer

The correct answer is 150 minutes. According to the World Health Organization and other health authorities, adults should aim for at least 150 minutes of moderate-intensity physical activity throughout the week to maintain health.

Question 5

The physical activity pyramid

Accepted Answer

The physical activity pyramid is a visual guide that organizes different types of physical activities into layers, recommending how frequently each should be performed. It does not directly relate to nutritional goals, does not exclude sedentary activities (rather, it advises limiting them), and includes both aerobic activities and muscular training.

Question 6

According to the physical activity pyramid, individuals should work on muscular fitness

Accepted Answer

Muscular fitness activities, which include resistance training to improve strength, endurance, and muscle mass, are recommended at least 2 days per week according to the physical activity pyramid guidelines. This allows for adequate recovery between sessions.

Question 7

Activities at the top of the physical activity pyramid represent activities

Accepted Answer

Activities at the top of the physical activity pyramid are those you should spend the least amount of time on, as they are often less essential for basic fitness or are more specialized.

Question 8

Both the American College of Sports Medicine and the U.S. Department of Health and Human Services recommend at least ________ minutes of exercise daily for youth under the age of 18.

Accepted Answer

Both the American College of Sports Medicine and the U.S. Department of Health and Human Services recommend at least 60 minutes of exercise daily for youth under the age of 18 to maintain good health and proper development.

Question 9

The FITT formula is used to

Accepted Answer

The FITT formula stands for Frequency, Intensity, Time, and Type, and is used to design a safe and effective exercise program by outlining how often to exercise, how hard to exercise, how long to exercise, and what type of exercise to do.

Question 10

Resistance training intensity is usually measured by the

Accepted Answer

Resistance training intensity is primarily measured by the amount of weight lifted, as this directly correlates with the level of effort required to perform the exercise.

Question 11

Exercise intensity is most closely related to

Accepted Answer

Exercise intensity refers to how hard your body is working during physical activity, which is a measure of the effort required by the heart, lungs, and muscles. It is not directly related to the frequency, duration, or variety of exercise modes, but rather to the level of exertion and energy expenditure during the activity.

Question 12

The times per week that an activity is performed is known as

Accepted Answer

Frequency refers to how often an activity is performed within a given time frame, such as the number of times per week.

Question 13

The duration of the exercise is known as

Accepted Answer

The duration of an exercise refers to the length of time the exercise is performed, which is correctly identified as "time."

Question 14

The mode of activity chosen is known as

Accepted Answer

The mode of activity chosen refers to the "type" of activity, such as running, swimming, cycling, etc.

Question 15

John is getting ready to do bench presses. After doing some jumping jacks and light rowing activity, he begins to concentrate on range-of-motion exercises for his shoulders. John has moved from the ________ phase to the ________ phase of warm-up.

Accepted Answer

John has transitioned from a general warm-up phase, which includes activities like jumping jacks and light rowing that increase overall body temperature and heart rate, to a specific warm-up phase, which involves exercises targeting the specific muscles and movements (in this case, the shoulders) that will be used in the main workout (bench presses).

Question 16

When performing range-of-motion exercises, your movements should be ________ and ________.

Accepted Answer

Range-of-motion exercises are designed to improve or maintain flexibility and mobility in the joints. These exercises should be performed in a relaxed and controlled manner to prevent injury and ensure that the movement is effective and safe.

Question 17

Which of the following is a purpose of the exercise warm-up?

Accepted Answer

Warm-ups increase muscle elasticity by gradually raising the temperature of muscles, which can help prevent injuries and improve performance.

Question 18

A primary purpose of the general cool-down is to slowly return ________ back to resting levels.

Accepted Answer

The primary purpose of a general cool-down is to gradually lower the breathing rate back to resting levels, along with reducing the heart rate and helping the body to start the recovery process after exercise.

Question 19

How long should the exercise-to-rest transition take?

Accepted Answer

The exercise-to-rest transition, often referred to as a cool-down, should typically take about 5 to 15 minutes. This allows the heart rate to gradually return to normal and helps prevent dizziness or fainting.

Question 20

Stretching exercise should be performed

Accepted Answer

Stretching exercises are most effective when muscles are warm, so they should be performed at the end of the specific warm-up when the body is adequately prepared.

Quiz 2: Understanding Fitness Principles