Question 1

Vic is taking five classes and working 20 hours a week.He wants to get back into his former running program,but feels too pressed for time.Which of the following strategies might BEST help him overcome this obstacle?

Accepted Answer

Taking multitasking approach can help Vic use his limited time more efficiently. By listening to a lecture or reading a textbook while jogging on a treadmill, he can combine exercise with studying. This strategy will provide a more balanced routine and allow him to both stay current in his academics while also improving his physical health. Inviting his partner to run with him, watching a motivational film, or rewarding himself with dessert after exercise may also be helpful, but they do not address the issue of time constraints as effectively as option B.

Question 2

In a fitness program,the slogan "use it or lose it" describes which principle?

Accepted Answer

The principle of reversibility states that if you stop exercising, the benefits of your physical activity will be lost. This is commonly referred to as "use it or lose it."

Question 3

Which of the following forms of exercise focuses attention on controlled breathing and employs strengthening postures known as asanas?

Accepted Answer

Yoga is a form of exercise that focuses on controlled breathing and employs strengthening postures known as asanas. Tai chi is a form of exercise that emphasizes slow, fluid movements and meditation. Spinning is a form of indoor cycling, while Pilates is a form of exercise that focuses on strengthening and stabilizing the core muscles.

Question 4

Which of the following is TRUE about target heart rate?

Accepted Answer

Target heart rate is calculated as a percentage of one's maximum heart rate, which is typically estimated as 220 minus a person's age. For example, if a person is 30 years old, their estimated maximum heart rate is 190 beats per minute (220 - 30). To achieve a target heart rate, they would aim to exercise at a certain percentage of that maximum heart rate, typically ranging from 50% to 85%.

Question 5

All of the following are ways to measure the intensity of cardiovascular exercise EXCEPT

Accepted Answer

While target heart rate, talk test, and rating of perceived exertion are all common ways to measure the intensity of cardiovascular exercise, blood gas analysis is not typically used for this purpose. Blood gas analysis is typically used to measure the level of oxygen and carbon dioxide in the blood, which can be helpful in diagnosing respiratory or metabolic disorders.

Question 6

Regular aerobic exercise can reduce which type of cholesterol,known as "bad cholesterol"?

Accepted Answer

LDLs (low-density lipoproteins) are commonly referred to as "bad cholesterol" as they can cause build-up in the arteries leading to heart disease. Regular aerobic exercise has been shown to decrease LDL levels in the blood.

Question 7

The amount of force that a muscle is capable of exerting is referred to as

Accepted Answer

The amount of force that a muscle can exert is referred to as muscular strength. Muscular endurance, on the other hand, describes the muscle's ability to perform repetitive and prolonged contractions without fatigue. Aerobic capacity refers to the maximum amount of oxygen that the body can use during exercise, while overload refers to introducing a stress or challenge to the body during exercise to improve fitness.

Question 8

Which of the following statements is TRUE about tai chi?

Accepted Answer

Tai chi is an ancient Chinese form of exercise that promotes balance, coordination, and meditation. The other statements are false. Tai chi does not use asanas, does not originate from India, and does not use tension springs or heavy rubber bands.

Question 9

Exercise can reduce the risk of heart disease by all of the following EXCEPT

Accepted Answer

Exercise can increase HDL levels (good cholesterol) and decrease LDL levels (bad cholesterol), both of which can reduce the risk of heart disease. Therefore, increasing LDL levels is not a correct answer. Instead, exercise improves blood flow, increases heart efficiency, and can even increase the number of capillaries to improve overall cardiovascular health.

Question 10

Which of the following is NOT a major health-related component of physical fitness?

Accepted Answer

Body image may have an impact on mental health, but it is not considered a major health-related component of physical fitness. The three major health-related components of physical fitness are cardiorespiratory fitness, muscular strength and endurance, and body composition.

Question 11

Regular aerobic exercise improves the functioning of the

Accepted Answer

Regular aerobic exercise improves the functioning of the heart, lungs, and blood vessels by improving cardiovascular fitness and increasing oxygen delivery to the body's tissues. It can also reduce the risk of various chronic diseases such as heart disease, diabetes, and stroke.

Question 12

Bryan enjoys going for a 5-mile run as a way to wind down after his last class.Bryan should

Accepted Answer

Eating a small carbohydrate-rich snack about an hour before he heads out for his run would be the best choice for Bryan. Carbohydrates are the primary source of fuel for exercise, and consuming a small snack before his run will provide him with the necessary energy to perform. Consuming a large meal or a "performance-enhancing" protein shake immediately before his run may cause discomfort and digestion problems while running. On the other hand, not eating for at least three hours before his run may leave him feeling tired and without enough energy to perform well.

Question 13

Tasha is 23 years old.Her MAXIMAL heart rate is

Accepted Answer

The maximal heart rate can be estimated using the formula: 220 minus age. For Tasha, 220 - 23 = 197 beats per minute. However, the closest choice to this calculation is 191 beats per minute, which is often used in some variations of the formula.

Question 14

Regular physical activity has been linked to all of the following EXCEPT

Accepted Answer

Regular physical activity has been linked to many health benefits including lower risk for diabetes, reduction in hypertension, and improved bone mass. However, it has not been linked to a lower life expectancy. In fact, regular physical activity is associated with increased longevity and improved quality of life.

Question 15

In a fitness program,increasing the amount of weight you lift over time is an example of

Accepted Answer

Overloading is the principle of gradually increasing the demands placed on the body during exercise. Increasing the amount of weight lifted is one way to achieve this, which helps to improve strength and muscle mass. The specificity principle refers to the idea that the specific type of exercise performed will have specific effects on the body, repetition refers to the number of times an exercise is performed, and endurance exercise refers to activities that increase cardiovascular fitness and stamina.

Question 16

Cynthia tends to sweat profusely during her 75-minute "power aerobics" class.Cynthia should

Accepted Answer

The answer of Cynthia tends to sweat profusely during her...

Question 17

Except for physical education classes in elementary and high school,Jayleen has been sedentary all her life.Motivated by her mother's recent diagnosis of high blood pressure,Jayleen,now a junior in college,wants to improve her physical fitness.Her first step should be to

Accepted Answer

Before beginning any new exercise program, it is important to consult with a healthcare provider to ensure that there are no underlying health conditions that may be worsened by exercise. In Jayleen's case, this is especially important given her family history of high blood pressure. Therefore, her first step should be to get clearance from her primary healthcare provider for exercise. After getting clearance, she can then consider hiring a personal trainer and/or signing up for an aerobics class if she feels they would help her achieve her fitness goals. Consulting a Registered Dietitian Nutritionist could also be a helpful step, but it is not the first priority in this case.

Question 18

Walking to class or up a flight of stairs would be examples of

Accepted Answer

Walking to class or up a flight of stairs is considered physical activity, which is defined as any bodily movement that requires energy expenditure. It is not necessarily exercise, which is a planned, structured and repetitive physical activity that aims to improve physical fitness. Endurance refers specifically to the ability to sustain physical activity for a prolonged period of time.

Question 19

The least serious form of heat-related illness is

Accepted Answer

Heat cramps are the least serious form of heat-related illness, typically resulting from dehydration and loss of electrolytes during physical activity. Heat exhaustion and heatstroke are more severe and can be life-threatening, while hypothermia is a condition where the body temperature drops too low, typically from exposure to cold environments.

Question 20

Which statement BEST summarizes the association between exercise and improved immunity?

Accepted Answer

Moderate-intensity exercise has been shown to temporarily boost immunity by increasing the number of white blood cells. However, long-term, heavy exercise can actually suppress the immune system, making a person more susceptible to illness and infection. Regular exercise, therefore, should be done in moderation to avoid overexertion and to maintain a healthy immune system. The other options are not supported by current research.

Quiz 16: Improving Your Personal Fitness