Question 1

According to the Canadian Physical Activity Guidelines for Adults, muscle and bone strengthening activities should be performed at least ________ days per week.
A) 2
B) 3
C) 4
D) 6

Accepted Answer

The Canadian Physical Activity Guidelines recommend that adults engage in muscle and bone strengthening activities at least 2 days per week.

Question 2

The primary end product of glycolysis is
A) adenosine triphosphate (ATP).
B) creatine phosphate (CP).
C) lactic acid.
D) pyruvic acid.

Accepted Answer

The primary end product of glycolysis is pyruvic acid. ATP and lactic acid are also produced, but pyruvic acid is the main end product. Creatine phosphate is not produced in glycolysis.

Question 3

Which of the following is FALSE concerning aerobic metabolism?
A) Its by-products are carbon dioxide and water.
B) It leads to muscle fatigue.
C) It provides fuel for low-intensity exercise.
D) It supplies more energy than anaerobic exercise.

Accepted Answer

Aerobic metabolism does not lead to muscle fatigue, as it can produce energy for extended periods of time without depleting glycogen stores like anaerobic metabolism does. However, it produces less energy per unit of time compared to anaerobic metabolism.

Question 4

To achieve moderate intensity physical activity, the Centers for Disease Control and Prevention (CDC) recommends a target heart rate range of what percentage of an individual's maximal heart rate?
A) 50 to 55 percent
B) 50 to 70 percent
C) 50 to 65 percent
D) 50 to 80 percent

Accepted Answer

The CDC recommends a target heart rate range of 50 to 70 percent of an individual's maximal heart rate for moderate intensity physical activity.

Question 5

During exercise, what source(s) of energy is/are used by the body for glucose?
A) glycogen stored in muscles
B) glucose found in bones
C) fatty acids stored in adipose tissue
D) protein found in blood

Accepted Answer

During exercise, the body primarily uses the glycogen stored in muscles as a source of energy for glucose. This is because glycogen can be quickly broken down into glucose to be used by the body for energy.

Question 6

In which of the following types of exercise would creatine phosphate (CP) be an important source of energy?
A) running a 10-kilometer road race
B) biking up a mountain
C) playing in a football game
D) sprinting in a 100-meter race

Accepted Answer

Creatine phosphate (CP) is a fast-acting energy source that is used during short, intense bursts of activity such as sprinting. Therefore, in sprinting in a 100-meter race where explosive energy is needed, creatine phosphate (CP) is an important source of energy.

Question 7

To achieve cardiorespiratory fitness, you should train a minimum of how many day(s) per week?
A) 3
B) 5
C) 2
D) 7

Accepted Answer

To achieve cardiorespiratory fitness, you should train a minimum of 3 days per week. This allows for adequate frequency and consistency of exercise to promote cardiovascular and respiratory adaptations in the body.

Question 8

What is meant by the overload principle?
A) subjecting the body to inappropriately high stress
B) stretching a muscle group beyond the joint's healthy range of motion
C) improving fitness by placing extra physical demand on the body
D) complete depletion of the body's glycogen

Accepted Answer

The overload principle is a principle of exercise that states that in order to improve fitness, the body must be subjected to an extra physical demand that it is not used to. This can be achieved through increasing intensity, duration or frequency of exercise, and it can be applied to any aspect of fitness including strength, endurance, and flexibility. Option A references the concept of overtraining, which is different from the overload principle. Option B refers to a potential injury risk. Option D refers to depletion of energy stores and is not related to the overload principle.

Question 9

Which of the following individuals does NOT need to have a medical evaluation before beginning an exercise regimen?
A) Jack, a 65-year-old man with diabetes
B) Betty, a 55-year-old woman who is healthy but inactive
C) Frank, a 45-year-old man who is healthy but inactive
D) Dinitra, a healthy, active 35-year-old-woman

Accepted Answer

Generally, individuals who are healthy and inactive do not need a medical evaluation before beginning an exercise regimen. However, it is always recommended to consult with a healthcare professional before starting any new exercise program. Individuals with underlying medical conditions, such as diabetes (like Jack) may need to undergo a medical evaluation before beginning an exercise program.

Question 10

Which of the following BEST describes exercise?
A) any movement produced by muscles that increases energy expenditure
B) maximal force or tension level that can be produced by a muscle group
C) leisure physical activity that is purposeful, planned, and structured
D) ability to move a joint fluidly through the complete range of motion

Accepted Answer

Exercise is a purposeful, planned, and structured physical activity that is often done to improve or maintain one's physical fitness. Option A is too broad and could include normal daily activities, while options B and D are more related to physical abilities and performance rather than exercise itself.

Question 11

When oxygen is scarce, cellular pyruvic acid will be converted to
A) glucose.
B) ATP.
C) lactic acid.
D) fatty acids.

Accepted Answer

When there is not enough oxygen available for cellular respiration to continue, the body must switch to an alternative pathway for energy production known as fermentation. One type of fermentation is called lactic acid fermentation, which converts pyruvic acid to lactic acid. This process allows cells to continue producing ATP, but at a less efficient rate. Therefore, the correct answer is C, lactic acid.

Question 12

The FIT principle is
A) the level of fitness one should achieve according to one's age.
B) the principle that a good physical fitness program should be based on frequency, intensity, and time.
C) a method to determine your fitness level based on your target heart rate.
D) a method to determine fitness based on flexibility and muscle strength.

Accepted Answer

The FIT principle stands for Frequency, Intensity, and Time. It refers to the key components of a good physical fitness program. Frequency refers to how often you exercise, intensity refers to how hard you exercise, and time refers to how long you exercise. These components should be adjusted according to individual needs and goals in order to achieve optimal results.

Question 13

Which of the following is NOT one of the physiologic effects of regular physical activity?
A) enhances the action of insulin
B) enhances gastric motility
C) improves sleep patterns
D) decreases high-density lipoprotein cholesterol (HDL)

Accepted Answer

Regular physical activity typically results in an increase in HDL, the "good" cholesterol, which has a protective effect against heart disease. Therefore, decreasing HDL would not be a physiologic effect of regular physical activity.

Question 14

The amount of ATP produced in glycolysis can maintain exercise for no more than how many minutes?
A) 10
B) 3
C) 30
D) 60

Accepted Answer

Glycolysis produces a net gain of 2 ATP molecules per glucose molecule. Therefore, it can only sustain exercise for a short period of time, typically no more than 1-3 minutes. After this, other energy systems such as oxidative phosphorylation or anaerobic metabolism take over.

Question 15

Marco wants to improve his cardiorespiratory fitness. Which type of activity would be the MOST effective to achieve this goal?
A) weight lifting every other day
B) yoga four times a week
C) resistance training three times a week
D) bicycling three times a week

Accepted Answer

Bicycling is an aerobic activity that increases heart rate and breathing, which improves cardiorespiratory fitness. Weight lifting, yoga, and resistance training primarily improve muscular strength and endurance, but do not have the same impact on cardiorespiratory fitness as aerobic activity.

Question 16

According to the Statistics Canada survey in 2011, approximately what percentage of Canadians report that they do NOT engage in any leisure-time activity?
A) 16 percent
B) 25 percent
C) 46 percent
D) 55 percent

Accepted Answer

According to the Statistics Canada survey in 2011, 46 percent of Canadians reported that they do not engage in any leisure-time activity.

Question 17

After completing an exercise session, adequate hydration in an athlete is BEST determined by
A) lack of fatigue and soreness in the muscles.
B) urine that is light yellow in color.
C) no sweat production.
D) absence of leg cramps.

Accepted Answer

Urine that is light yellow in color indicates adequate hydration, as opposed to dark yellow or concentrated urine which indicates dehydration. Fatigue and soreness in muscles, absence of sweat production, and absence of leg cramps do not necessarily indicate adequate hydration.

Question 18

Physical activity NOT related to a person's occupation is known as
A) nonoccupational physical activity.
B) leisure-time physical activity.
C) free-time physical activity.
D) physical fitness.

Accepted Answer

Leisure-time physical activity specifically refers to physical activity done outside of a person's work or occupation, whereas the other answer choices are more broad or not specific enough.

Question 19

Which of the following is NOT TRUE about cool-down exercise after an exercise session?
A) helps to prevent injury
B) helps to reduce muscle soreness
C) involves stretching
D) helps digestion later on

Accepted Answer

Cool-down exercise after an exercise session does not directly affect digestion, so D is not true. A, B, and C are all benefits of cool-down exercise.

Question 20

Which of the following is traditionally used to evaluate the level of intensity of aerobic activity?
A) heart rate
B) blood glucose level
C) blood pressure
D) distance traveled per unit of time (e.g., steps per hour)

Accepted Answer

Heart rate is traditionally used to evaluate the level of intensity of aerobic activity. As exercise intensity increases, heart rate also increases to deliver more oxygen to the working muscles. Measuring heart rate during exercise can help individuals determine if they are exercising at the appropriate intensity level for their fitness goals.

Quiz 12: Nutrition and Physical Activity: Keys to Good Health

According to the Canadian Physical Activity Guidelines for Adults, muscle and bone strengthening activities should be performed at least ________ days per week.

The primary end product of glycolysis is

Which of the following is FALSE concerning aerobic metabolism?

To achieve moderate intensity physical activity, the Centers for Disease Control and Prevention (CDC) recommends a target heart rate range of what percentage of an individual's maximal heart rate?

During exercise, what source(s) of energy is/are used by the body for glucose?

In which of the following types of exercise would creatine phosphate (CP) be an important source of energy?

To achieve cardiorespiratory fitness, you should train a minimum of how many day(s) per week?

What is meant by the overload principle?

Which of the following individuals does NOT need to have a medical evaluation before beginning an exercise regimen?

Which of the following BEST describes exercise?

When oxygen is scarce, cellular pyruvic acid will be converted to

The FIT principle is

Which of the following is NOT one of the physiologic effects of regular physical activity?

The amount of ATP produced in glycolysis can maintain exercise for no more than how many minutes?

Marco wants to improve his cardiorespiratory fitness. Which type of activity would be the MOST effective to achieve this goal?

According to the Statistics Canada survey in 2011, approximately what percentage of Canadians report that they do NOT engage in any leisure-time activity?

After completing an exercise session, adequate hydration in an athlete is BEST determined by

Physical activity NOT related to a person's occupation is known as

Which of the following is NOT TRUE about cool-down exercise after an exercise session?

Which of the following is traditionally used to evaluate the level of intensity of aerobic activity?