Deck 3: Develop a Fitness Program

Question 1

Exercise refers to virtually all physical training and sports activities.

Answer 1

True

Question 2

Physical activity tends to decline in the college setting, as considerable time is spent in sedentary behaviors.

Answer 2

True

Question 3

The most important part of physical activity or exercise is repetition.

Answer 3

False

Question 4

Skill-related components of physical fitness are primarily associated with improved health.

Question 5

Aerobic metabolism refers to the production of energy using oxygen.

Question 6

A well-qualified trainer can suggest many exercises that are purely anaerobic or aerobic.

Question 7

Aerobic metabolism is the source of energy for quick movements.

Question 8

Oxygen delivery to the working muscles is paramount to sustain physical activities.

Question 9

Veins carry oxygen-rich blood back through the heart to the lungs, where it is exchanged for carbon dioxide.

Question 10

The elevation in heart rate is indirectly proportional to the demand for oxygen.

Question 11

Plastids are the actual sites of aerobic metabolism.

Question 12

Endurance is improved by the enhanced ability of the muscles to use fats as fuels, sparing muscle carbohydrate stores.

Question 13

Good exercise and training programs will produce the same results for everyone.

Question 14

Rating of perceived exertion (RPE) scale is useful in teaching people how hard or easy to work to achieve an appropriate intensity.

Question 15

Intensity and duration of exercise generally balance each other; for example, when the intensity is higher, the exercise time should be shorter.

Question 16

In comparison with training for cardiorespiratory fitness, the options for improving or maintaining muscular fitness are more limited.

Question 17

Most college students can be placed in the high-activity sphere of the physical activity continuum.

Question 18

The energy expended during resistance training is much higher than that for aerobic activities.

Question 19

Having encouraging friends, knowledgeable instruction, and enjoyable activities will motivate someone to choose exercise over other options.

Question 20

Exercising alone is a good strategy for establishing physical activity as a permanent habit.

Question 21

Flexibility is the functional range of motion in a _____.

A) muscle group
B) tendon
C) bone
D) joint

Question 22

Many of the chronic diseases we face today are associated with _____.

A) a sedentary lifestyle
B) alcohol abuse
C) poor nutrition
D) drug abuse

Question 23

In which of the following decades of life can diseases of inactivity, such as osteoporosis and heart disease, begin to take effect?

A) First and second decades
B) Second and third decades
C) Third and fourth decades
D) Fourth and fifth decades

Question 24

Simply put, physical activity refers to:

A) moving around using the body's muscle power.
B) training for an upcoming event.
C) being athletic.
D) maintaining a high level of fitness and well-being.

Question 25

Consistently incorporating physical activity into one's life yields:

A) some health benefits.
B) minimal health benefits.
C) significant health benefits.
D) significant weight loss.

Question 26

Physical fitness is defined as:

A) the ability to carry out daily tasks with vigor and alertness.
B) structured physical activity focused on improving physical capacity.
C) physical effort based on heart rate.
D) muscular movement that results in significant energy expenditure.

Question 27

Structured physical activity that is focused on improving or maintaining physical capacity is called:

A) specific sport training.
B) exercise.
C) ballistic stretching.
D) physical fitness.

Question 28

A person's physiological well-being _____ as their fitness level improves.

A) declines
B) improves
C) stays the same
D) fluctuates

Question 29

Which three components does health-related physical fitness include?

A) Cardiorespiratory fitness, musculoskeletal fitness, and body composition
B) Muscular strength, muscular endurance, and flexibility
C) Body composition, muscular strength, and muscular endurance
D) Cardiorespiratory fitness, flexibility, and muscular endurance

Question 30

Musculoskeletal fitness increases bone density, muscle mass, and joint health and thereby lowers the risk of _____.

A) heart attack
B) type II diabetes
C) stroke
D) osteoporosis

Question 31

Which of the following lowers the risk of dying prematurely, especially from heart disease and stroke?

A) Musculoskeletal fitness
B) Body composition
C) Flexibility
D) Cardiorespiratory fitness

Question 32

Which of the following types of tissue is found in muscles and bones?

A) Fat tissue
B) Lean tissue
C) Mixed tissue
D) Mostly fat tissue

Question 33

Energy production for physical activity takes place in the _____ cells through a complex series of reactions resulting in muscle contraction.

A) muscle
B) blood
C) liver
D) bone

Question 34

Anaerobic metabolism can supply energy for:

A) up to one hour.
B) about 30 seconds.
C) up to 7 minutes.
D) up to 9 minutes.

Question 35

Which of the following parts of the body stores adenosine triphosphate (ATP)?

A) Liver
B) Muscles
C) Fat
D) Bones

Question 36

What term is used to refer to the production of energy without oxygen?

A) Basal metabolism
B) Anaerobic metabolism
C) Catabolism
D) Aerobic metabolism

Question 37

Prolonged activities such as distance running, cycling, and swimming rely on _____ for continued energy production.

A) exercise metabolism
B) aerobic metabolism
C) basal metabolism
D) anaerobic metabolism

Question 38

Which of the following appears to link the aerobic and anaerobic pathways?

A) Nitric acid
B) Lactic acid
C) Carbon dioxide
D) Oxygen

Question 39

The integration of the heart, lungs, and blood vessels to transport oxygen in the blood to muscles and other tissues is called the _____ function.

A) cardiopulmonary
B) bioenergetic
C) cardiorespiratory
D) hemoglobin

Question 40

The highest amount of oxygen the body can consume during exhaustive exercise is known as _____ capacity.

A) aerobic
B) catabolic
C) anabolic
D) anaerobic

Question 41

Cardiac output is the rate of blood flow in _____ per minute.

A) pints
B) liters
C) gallons
D) quarts

Question 42

Which of the following is true of aerobic capacity?

A) It involves minimal oxygen uptake.
B) It occurs during exhaustive exercise.
C) It can be measured in a field test and not via a lab test.
D) It is a secondary determinant of endurance performance.

Question 43

The physiological and performance changes that occur with regular exercise are collectively termed:

A) the state of physical awareness.
B) the training effect.
C) holistic health.
D) body maintenance.

Question 44

Which four principles is exercise training based on?

A) Principles of strength, flexibility, endurance, and body composition
B) Principles of overload, reversibility, specificity, and individual differences
C) Principles of body composition, endurance, overload, and reversibility
D) Principles of reversibility, strength, flexibility, and individual differences

Question 45

For a physiological system to improve, it must be exposed to a stimulus greater than it is normally accustomed to, such as a faster pace or a heavier weight; this is referred to as the principle of _____.

A) reversibility
B) overload
C) specificity
D) individual differences

Question 46

The principle of _____ describes what happens when one stops exercising and one's previously developed physiological systems return to pretraining levels.

A) reversibility
B) overload
C) specificity
D) individual differences

Question 47

Training toward a goal is the idea of the _____ principle.

A) reversibility
B) overload
C) specificity
D) individual differences

Question 48

The variability from one person to another in both natural fitness level and in the rate of improvement that occurs with exercise training is known as the principle of:

A) reversibility.
B) overload.
C) specificity.
D) individual differences.

Question 49

Which four factors constitute an exercise plan?

A) Flexibility, cardiovascular fitness, strength, and endurance
B) Frequency, intensity, time, and type
C) Reversibility, overload, specificity, and individual differences
D) Fitness, intensity, length, and kind

Question 50

The component of physical fitness that refers to the ability of the circulatory and respiratory systems to supply oxygen to muscles during sustained physical activity is called:

A) cardiorespiratory fitness.
B) cardiopulmonary fitness.
C) muscular endurance.
D) physiological endurance.

Question 51

The recommended frequency of exercise is _____ day(s) per week.

A) 1
B) 2-4
C) 3-7
D) 7

Question 52

Moderate-intensity physical activity, such as brisk walking, requires _____ percent of one's aerobic capacity.

A) 40-49
B) 50-59
C) 60-69
D) 70-79

Question 53

For most young adults, a moderate-intensity activity is similar to _____ and a vigorous-intensity activity is like _____.

A) running; casual walking
B) dancing; jogging
C) brisk walking; jogging
D) dancing; casual walking

Question 54

When is the best time to take a resting heart rate?

A) After waking in the morning
B) After sitting for five minutes
C) Half an hour after exercise
D) Immediately after a warm-up

Question 55

What is the recommended amount of time that should be spent on moderate-intensity exercise per week?

A) 150 minutes
B) 120 minutes
C) 100 minutes
D) 90 minutes

Question 56

What are the three components of muscular fitness?

A) Muscular strength, muscular endurance, and flexibility
B) Coordination, flexibility, and strength
C) Intensity, duration, and ability
D) Muscular strength, muscular coordination, and intensity

Question 57

The ability of a muscle to sustain a submaximal force or to persist at some relative level is called muscular _____.

A) endurance
B) strength
C) fitness
D) reliability

Question 58

Flexibility is the functional range of motion in a _____.

A) muscle group
B) tendon
C) bone
D) joint

Question 59

Which of the following is the goal of resistance training?

A) To increase the rate of metabolism
B) To develop cardiovascular endurance
C) To improve flexibility
D) To develop musculoskeletal fitness

Question 60

When lifting weights, it is recommended that a person complete at least one set of _____ repetitions.

A) 4-6
B) 8-12
C) 10-15
D) 15-20

Question 61

The three overlapping spheres of the physical activity continuum represent _____ activity.

A) small, large, and medium
B) low, moderate, and high
C) most, regular, and least
D) child, teen, and adult

Question 62

Stretches should be slow and steady, maintained at a position of mild discomfort for about _____.

A) 10 seconds
B) 30 seconds
C) 1 minute
D) 2 minutes

Question 63

The thermic effect of food refers to the:

A) increase in heart rate after eating a meal.
B) spurt in energy level after consuming sugar-laden food.
C) heat produced per calorie.
D) energy required for digestion.

Question 64

What are the three factors that determine a person's daily energy expenditure?

A) Resting metabolic rate, the thermic effect of food, and the amount of physical activity
B) Body composition, strength, and endurance
C) Amount of physical activity, body composition, and the thermic effect of food
D) Basal metabolic rate, body composition, and exercise

Question 65

Resting metabolic rate accounts for _____ percent of one's daily energy expenditure.

A) 55-65
B) 60-75
C) 70-80
D) 75-85

Question 66

The thermic effect of food refers to the energy required for:

A) digestion.
B) ingestion.
C) absorption.
D) elimination.

Question 67

Of the three factors that determine our daily energy expenditure, the only one we control is:

A) the thermic effect of food.
B) the amount of physical activity.
C) resting metabolic rate.
D) body composition.

Question 68

For those trying to lose or maintain weight, energy expenditure should be approximately 2,000 calories per week. This requires _____ minutes of daily exercise.

A) 10-20
B) 30-40
C) 60-90
D) 90-120

Question 69

Almost all confirmed cases of sudden death in young athletes are a result of inherited cardiac abnormalities, heat stress, or:

A) inexperience.
B) physical injury.
C) drug or supplement use.
D) poor nutrition.

Question 70

What is the greatest exercise risk for college students?

A) Overdoing exercise
B) Use of ergogenic aids
C) Use of steroids
D) Lack of knowledge

Question 71

Which of the following is an exercise prescription built on?

A) Planned frequency
B) Planned intensity
C) Initial fitness level
D) Physical activity history

Question 72

Which of the following types of training is NOT included in the components of a complete fitness program?

A) Aerobic training
B) Resistance training
C) Personal training
D) Flexibility training

Question 73

College fitness centers that are well equipped, have a knowledgeable staff, are open long hours, and provide a wide variety of activities:

A) typically benefit scholarship athletes and those with enough money to pay the monthly fees.
B) are available on only a few elite campuses primarily in the eastern United States.
C) are typically supported through mandatory fees paid with tuition.
D) are generally not popular with students.

Question 74

Change in exercise habits often starts with good intentions but gets poor results because it:

A) is voluntary, time-consuming, and requires effort.
B) is costly, time-consuming, and painful.
C) requires too much effort and time.
D) costs too much and requires too much time.

Question 75

The vast majority of college students report that they enjoy exercise and sports, but only one in _____ engage in recommended levels of exercise.

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

Question 76

A body mass index (BMI) of _____ or higher is associated with discontinuing exercise.

A) 18
B) 20
C) 25
D) 30

Question 77

Which of the following would help motivate someone to continue an exercise program?

A) No physical limitation
B) Repeating routines
C) Exercising alone
D) Earning rewards

Question 78

Established exercise behavior repeated over months and years becomes:

A) very monotonous.
B) a lifelong habit.
C) hard to keep up with as one grows older.
D) a tradition.

Question 79

Trace the route of blood from where it enters the lungs, circulates through the body, and returns to the lungs.

Question 80

A balanced exercise program develops or maintains both cardiorespiratory and musculoskeletal fitness. List four primary health benefits.