Deck 6: Exercise for Health and Fitness

Question 1

Strength training can help improve body composition by increasing muscle mass.

Answer 1

True

Question 2

Exercise improves memory and learning.

Answer 2

True

Question 3

In a weight training program, a heavy weight and low number of repetitions builds muscular strength.

Answer 3

True

Question 4

Regular exercise may prevent the onset of type 2 diabetes.

Question 5

There is evidence that exercise reduces the risk of colon cancer.

Question 6

The best way to lose fat is through a lifestyle that includes a sensible diet and exercise.

Question 7

A sedentary lifestyle is classified as a major risk factor for CVD.

Question 8

Cardiorespiratory endurance is the ability to perform short-duration, high-intensity exercise.

Question 9

Any person planning to begin a fitness program should first have a medical exam.

Question 10

Endurance training can improve the function of the body's chemical systems.

Question 11

The five components of fitness most important to health are endurance, strength, flexibility, body composition, and skill attainment.

Question 12

The principle of reversibility says your body adjusts to lower levels of physical activity in the same way it adjusts to higher levels.

Question 13

Exercise has social, emotional, and psychological benefits.

Question 14

People with chronic health conditions or concerns should not exercise.

Question 15

Synovial fluid is spread through the joints during warm-up.

Question 16

Increased muscle strength can help prevent low-back pain.

Question 17

Endurance exercise provides protection against the negative effects of stress.

Question 18

To develop cardiorespiratory endurance, you need to engage in continuous activity involving large muscle groups.

Question 19

An appropriate exercise duration depends primarily on exercise frequency.

Question 20

Muscular strength is the amount of force a muscle produces with a single maximum effort.

Question 21

Men build larger muscles than women do through weight training because men have higher levels of testosterone.

Question 22

Flexibility is best described as

A) the ability to move without pain during exercise.
B) the ability to move the joints through their full range of motion.
C) sustained motion without resistance.
D) the ability to move rapidly during exercise.

Question 23

Thirst should be used as the guide for determining how much water a person should drink when exercising.

Question 24

Muscular strength is the

A) ability to sustain a given level of muscular tension over time.
B) ability to move the joints through a full range of motion.
C) amount of force a muscle can produce with a single maximum effort.
D) amount of force a muscle can produce repeatedly over 60 seconds.

Question 25

The body's ability to respond or adapt to the demands and stress of physical effort denotes

A) physical fitness.
B) physical activity.
C) peak workload.
D) anaerobic capacity.

Question 26

Which of the following statements BEST describes the effect of endurance exercise on lipids?

A) It has no effect on triglycerides.
B) It decreases HDL and increases LDL.
C) It increases HDL and decreases LDL.
D) It has no effect on cholesterol.

Question 27

Regular physical activity is linked to all the following, EXCEPT:

A) lower endorphin levels.
B) reduced anxiety.
C) improved sleep.
D) improved mood.

Question 28

All of the following are health-related components of physical fitness, EXCEPT:

A) cardiorespiratory endurance.
B) flexibility.
C) coordination.
D) muscular strength.

Question 29

High levels of which of the following are associated with reduced risk of CVD?

A) low-density lipoproteins (LDL)
B) very-low-density lipoproteins (VLDL)
C) high-density lipoproteins (HDL)
D) triglycerides

Question 30

Which of the following statements is FALSE regarding cardiorespiratory endurance?

A) As it improves, the heart pumps more blood per heartbeat.
B) As it improves, resting blood pressure increases.
C) As it improves, the body can do more exercise with less effort.
D) As it improves, the heart can withstand the strains of everyday life.

Question 31

Which of the following is a person with excessive body fat likely to experience?

A) diabetes
B) joint problems
C) back paint
D) All these choices are correct.

Question 32

In a program to build flexibility, each stretch should be held for two minutes.

Question 33

Which of the following statements is FALSE regarding the effects of exercise on metabolism and body composition?

A) It slightly raises the metabolic rate for several hours after exercise.
B) The increase in muscle mass raises the metabolic rate.
C) It increases caloric expenditure and thus helps regulate body weight.
D) It can result in substantial weight gain due to increase in muscle mass.

Question 34

Endurance exercise significantly increases

A) body fat.
B) daily calorie expenditure.
C) cancer risk.
D) vitamin stores.

Question 35

Exercise tends to result in all the following, EXCEPT:

A) improved self-image.
B) improved memory.
C) decreased insulin sensitivity.
D) decreased stress.

Question 36

The ability of the body to perform prolonged, large-muscle, dynamic exercise at moderate-to-high levels of intensity is

A) anaerobic capacity.
B) adaptive capacity.
C) cardiorespiratory endurance.
D) cardiorespiratory capacity.

Question 37

Muscular endurance is the

A) ability of a muscle(s) to contract repeatedly for a long time.
B) ability to move the joints through a full range of motion.
C) amount of force a muscle can produce with a single maximum effort.
D) amount of time required to contract a muscle completely.

Question 38

Which of the following statements is TRUE regarding exercise and disease prevention?

A) Regular exercise reduces the risk of stroke.
B) Weight-bearing exercises provide women protection against osteoporosis.
C) Exercise prevents the development of type 2 diabetes.
D) All these statements are true.

Question 39

All of the following are cardiorespiratory endurance activities, EXCEPT:

A) weight training.
B) cycling.
C) aerobic dancing.
D) walking.

Question 40

All of the following statements are TRUE regarding the effects of exercise on psychological and emotional well-being, EXCEPT:

A) exercise enhances self-image.
B) exercise improves body image.
C) exercise creates mood swings.
D) exercise increases energy level.

Question 41

Which of the following exercises would NOT be appropriate in training muscle strength?

A) push-ups
B) exercise machines
C) pull-ups
D) running

Question 42

Cooling down after exercise is important to

A) boost oxygen consumption.
B) increase lactic acid in the muscles.
C) restore circulation to its normal resting condition.
D) maintain blood flow to the extremities.

Question 43

Exercise is a subset of physical activity that is

A) discontinuous and unplanned.
B) planned, structured, and repetitive.
C) not a contributor to physical fitness.
D) random or unstructured.

Question 44

Exercise intensity refers to

A) the number of times per week you exercise.
B) how hard you work.
C) the length of your exercise session.
D) the quantity of exercise you get.

Question 45

Which of the following statements is TRUE regarding exercise programs?

A) The best exercise programs promote health and are fun.
B) To develop fitness, strenuous exercise should occur every day.
C) To be successful, the exercise program should be treated as a chore.
D) To be successful, the exercise program should be conducted only with a trainer.

Question 46

Canada's Physical Activity Guide to Healthy Active Living includes all of the following, EXCEPT:

A) flexibility.
B) strength training.
C) cardiorespiratory endurance.
D) agility and balance.

Question 47

All of the following are TRUE regarding exercise and people with chronic health concerns, EXCEPT:

A) appropriate exercise is safe and beneficial for many with chronic health concerns.
B) for many with chronic health concerns, the risks of NOT exercising are far greater than those associated with moderate exercise.
C) anyone with a chronic health concern should consult a physician before beginning an exercise program.
D) fitness recommendations for the general population are not appropriate for people with chronic health concerns.

Question 48

In which of the following situations should John get a medical examination before beginning an exercise program?

A) If he is inactive and over 40 years of age.
B) If he has diabetes or asthma.
C) If he has a history of heart disease.
D) All these choices are correct.

Question 49

Exercise frequency refers to

A) the number of times per week you exercise.
B) how hard you work.
C) the length of your exercise session.
D) the quantity of exercise you get.

Question 50

All the following are dimensions of overload, EXCEPT:

A) frequency.
B) intensity.
C) specificity.
D) duration.

Question 51

Exercise duration refers to

A) the number of times per week you exercise.
B) how hard you work.
C) the length of your exercise session.
D) the quantity of exercise you get.

Question 52

To improve cardiorespiratory endurance during activities such as walking or swimming slowly, your heart rate should be kept in the target zone for at least

A) 10 minutes, five times per week.
B) 15 minutes, four times per week.
C) 30 minutes, three times per week.
D) 45 minutes, three times per week.

Question 53

Which of the following activities will provide the MOST aerobic benefit for a beginning exerciser?

A) racquetball
B) walking
C) basketball
D) tennis

Question 54

Which of these statements is FALSE regarding the warm-up session?

A) It enhances performance.
B) Warm-up activities are usually of high intensity.
C) Muscles work better when their temperature is slightly above resting level.
D) It helps spread synovial fluid throughout joints and protect joint surfaces.

Question 55

Your target heart rate for endurance exercise is a range based on your

A) maximum heart rate.
B) weight.
C) exercise duration.
D) exercise frequency.

Question 56

After reaching the level of cardiorespiratory fitness you want, you can maintain fitness by exercising at the same intensity at least _______________ times per week.

A) two
B) three
C) four
D) five

Question 57

The length of time you should spend on a workout depends on the

A) frequency of workouts.
B) intensity of the workout.
C) type of training.
D) desired target heart rate.

Question 58

Weight training with free weights represents which one of the following types of exercise?

A) aerobic
B) ballistic
C) isotonic
D) isometric

Question 59

One of the easiest ways to determine appropriate endurance exercise intensity involves measuring

A) blood pressure.
B) resistance.
C) heart rate.
D) running pace.

Question 60

To develop a fitness component, you must perform exercises that are designed particularly for that component. This is referred to as

A) overload.
B) specificity.
C) mode.
D) structure.

Question 61

Application of force with movement is called _______________ exercise.

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

Question 62

Serious dehydration may cause all the following, EXCEPT:

A) reduced blood volume.
B) muscle cramps.
C) increased heart rate.
D) torn ligaments.

Question 63

Serena has been weight training for several months. Which one of the following results would she be MOST likely to notice?

A) a significant increase in muscle size
B) an increase in strength
C) an increase in overall fat levels
D) an increase in testosterone levels

Question 64

The recommended amount of fluid to drink during heavy exercise is

A) 12 ounces for every 60 minutes of exercise.
B) 8 ounces for every 60 minutes of exercise.
C) 8 ounces for every 30 minutes of exercise.
D) 4 ounces for every 10 minutes of exercise.

Question 65

Phil is 50 years old. What recommendation should he follow regarding the number of repetitions in his weight training program?

A) 6-10
B) 10-15
C) 7-10
D) 20-25

Question 66

For maximum strength gains, hold an isometric contraction maximally for

A) 6 seconds.
B) 15 seconds.
C) 30 seconds.
D) 45 seconds.

Question 67

According to the FITT principle, a workout frequency of _____________ per week is recommended to develop strength.

A) 2 to 4 days
B) 4 to 5 days
C) 1 to 2 days
D) 1 day

Question 68

Stretching exercises should be held for

A) 5 to 10 seconds.
B) 15 to 30 seconds.
C) 30 to 60 seconds.
D) 1 to 2 minutes.

Question 69

Stretching exercises should ideally be performed

A) with a swinging, bouncing motion.
B) within a 5-minute period.
C) to the point of moderate pain.
D) 5 to 7 days a week.

Question 70

Which of the following statements is FALSE regarding fluid balance during and after exercise?

A) Drinking water before and during exercise is important.
B) Thirst is a good indicator of how much you need to drink.
C) Avoiding water during exercise can lead to dehydration.
D) After a workout, you should restore body fluids before exercising again.

Question 71

In a weight training program for general fitness, do _____________ repetitions of each exercise.

A) 1-5
B) 8-12
C) 15-20
D) 25 or more

Question 72

Application of muscular force without movement is called _______________ exercise.

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

Question 73

To improve muscular endurance, it is best to

A) use heavy resistance with few repetitions.
B) use medium resistance with a medium number of repetitions.
C) use light resistance with many repetitions.
D) do resistance exercises no more than 3 days per week.

Question 74

Shimea is thinking of becoming a member of a health club Which of the following would NOT be considered a sound recommendation before she joins a facility?

A) She should join a club that has frequent membership promotions because she'll get the best value for her dollar.
B) She should ask for a one-day-free trial workout.
C) She should make sure the facility is certified by an approved trade association.
D) She should choose a club that has the programs and times to meet her needs.

Question 75

Which of the following has been found to be a side effect of anabolic steroid use?

A) weight loss
B) liver disease
C) baldness
D) alcoholism

Question 76

An individual considering using dietary supplements or drugs to enhance performance should understand that

A) supplements can help change an untrained person into a fit person.
B) anabolic steroids are a safe way to increase strength.
C) supplements are usually inexpensive ways to build strength.
D) the long-term effects of many supplements are unknown.

Question 77

When would be the time Jessica should perform stretching exercises to possibly become more flexible?

A) before she warms up
B) after she has done her cardiorespiratory portion of the workout
C) after she has performed ballistic movements
D) just before she goes to bed at night

Question 78

Dustin has been using creatine supplements for a year. What are the long-term effects of using this substance?

A) It has no long-term effects for its users.
B) It can increase the risk of heart attack or stroke.
C) Its long-term effects are not well-established.
D) It can increase the risk of liver disease.

Question 79

All of the following are advantages of exercise machines compared to free weights, EXCEPT:

A) machines are safer.
B) machines don't require spotters.
C) machines are more effective at training core muscles.
D) machines require less skill.

Question 80

Which one of the following statements is TRUE regarding gender and strength training?

A) Men have a larger proportion of muscle mass in the lower body than women do.
B) Women tend to lose inches and increase strength because of resistance training.
C) Men are about 10 percent stronger in upper body strength when compared to women.
D) Testosterone levels in women are about two times higher than in men.