Deck 9: Putting Together a Complete Fitness Program

Question 1

Developing an exercise plan and signing a contract will increase the chance for success.

Answer 1

True

Question 2

Specific goals are better than general goals for tracking your progress.

Answer 2

True

Question 3

When embarking on your fitness program, set your goals high as there is no limit to the level of improvement you can obtain.

Answer 3

False

Question 4

An endurance exercise program that includes swimming two days per week and jogging two days per week is an example of cross-training.

Question 5

Sports like tennis and badminton would not be good choices for a beginner attempting to improve his or her fitness level.

Question 6

For high-intensity endurance activities, a time (duration of exercise) of 20 minutes per workout is appropriate.

Question 7

Frequency for strength training should be daily.

Question 8

For flexibility training, stretches should be held until you feel you have stretched to the point of pain.

Question 9

Intensity is the first exercise program component you should increase as fitness improves.

Question 10

Breaking specific goals into mini, short, intermediate, and long-term goals enhances chances of success.

Question 11

Allowing many weeks between mini-goals and specifying rewards does not enhance success.

Question 12

As part of a fitness program plan, specifying ways to be more active during your daily routine, by, for example, taking the stairs up to class rather than taking an elevator promotes a healthy lifestyle.

Question 13

Identifying routine opportunities to be more active every day and adding these activities to one's program plan can enhance success.

Question 14

A record that tracks one's daily progress will help remind the individual about the ongoing commitment to an exercise program and give one a sense of accomplishment.

Question 15

Posting the exercise log in a place where it can be seen often will not serve as a reminder or as an incentive for improvement.

Question 16

The final step in planning an exercise program is to make a commitment by signing a contract.

Question 17

Keeping the contract in a visible spot does not necessarily help in serving as a reminder of one's commitment to the exercise program.

Question 18

Your fitness program is much more likely to be successful if you choose activities that you currently engage in and enjoy doing.

Question 19

Lapses are not a normal part of any fitness program.

Question 20

Life changes such as family situations or starting a new job can affect your exercise program.

Question 21

Cross-training involves varying your fitness activities.

Question 22

Less than 10% of Canadian youth are active enough to obtain optimal growth and development.

Question 23

In children younger than 12 years, emphasizing skill development and fitness rather than excellence in competitive sports enhances a healthy lifestyle.

Question 24

Combining participation and training in lifetime sports with traditional and competitive sports are ideal prescriptions for young children.

Question 25

Children exercising in the heat require adequate hydration.

Question 26

During pregnancy, active individuals should avoid exercise for the first three months.

Question 27

Kegel exercises are a form of cardiorespiratory exercises designed to help pregnant women maintain a base level of fitness.

Question 28

Performing mild-to-moderate exercise routines at least three times a week is good for pregnant women.

Question 29

Monitoring exercise intensity in pregnant women is efficient using how they feel rather than by monitoring their heart rate.

Question 30

Exercise intensities that reach RPE levels of 16-18 are appropriate for pregnant women.

Question 31

General exercise principles for older adults are different than those for younger adults.

Question 32

Older adults should perform flexibility exercises at least twice a week for at least 30 minutes.

Question 33

Older individuals should drink plenty of water and avoid exercising in excessively hot or cold environments.

Question 34

The Public Health Agency recommends that older adults take part in at least 2.5 hours of moderate-to-vigorous intensity aerobic activity each week.

Question 35

It is recommended that older adults add bone and muscle strengthening activities involving the major muscle groups at least five times each week.

Question 36

All of the following are specific examples of short-term measurable goals, EXCEPT:

A) raising cardiorespiratory capacity by 40%.
B) reducing jogging time for 5 kilometers by 3 minutes.
C) increasing the number of push-ups one can do by 5.
D) lowering BMI by 1.

Question 37

In all of the following situations, you must first consult a physician prior to any assessment tests, EXCEPT:

A) Heart disease
B) Obesity
C) Environmental variations
D) Chronic joint pains

Question 38

Measuring progress by performing assessments at regular intervals of _____ months is recommended.

A) 3
B) 6
C) 9
D) 12

Question 39

Which of the following is TRUE regarding selecting activities for a complete fitness program?

A) Cardiorespiratory endurance activities are the most important.
B) Muscular strength activities are the most important.
C) Flexibility activities are the most important.
D) It is best to include exercises for each component.

Question 40

Which one of the following is an activity that can develop cardiorespiratory endurance?

A) Cycling
B) Bowling
C) Strength training
D) Weight training

Question 41

Which of the following is not the most important factor to consider when selecting fitness activities?

A) Time and convenience
B) Cost
C) Special health needs
D) Gender

Question 42

What are the top three most popular recreational activities of Canadians?

A) Hockey, jogging, and weight lifting
B) Basketball, volleyball, and curling
C) Walking, jogging, and swimming
D) Walking, gardening, and home exercise

Question 43

What do the three most popular recreational activities of Canadians have in common?

A) They are all sports.
B) They all require a partner.
C) They are all winter activities.
D) They are all activities that do not require a partner.

Question 44

Stretching should be done:

A) to a point of slight tension.
B) to a point of pain.
C) only if flexibility is poor.
D) before beginning a 100 m sprint.

Question 45

RPE measures:

A) Rate of exercise frequency
B) Rate of exertion
C) Rate of exercise intensity
D) Rate of exercise repetitions

Question 46

For each exercise a stretch should be help for a minimum of:

A) 5 seconds
B) 15-30 seconds
C) 30-45 seconds
D) 45-60 seconds

Question 47

An example of a short-term, specific goal is:

A) decreasing BMI from 27 to 26.
B) increasing strength.
C) running a marathon.
D) improving one's cardiovascular and muscular endurance.

Question 48

Regular _____ is a simple but important way to improve your overall wellness.

A) activity planning
B) activity programming
C) goal planning
D) physical activity

Question 49

Posting the exercise log in a place where it can be often seen, will serve as a reminder and as an incentive for improvement will help with improving _____.

A) exercise ability
B) exercise potential
C) exercise adherence
D) exercise program

Question 50

Keeping a record of daily progress is a good strategy to keep motivation high because it:

A) reminds you that you are trying to lose weight.
B) establishes various baselines from which to grow.
C) monitors your goals.
D) determines the right exercises.

Question 51

The final step in physical fitness program planning is making a commitment. What is the best way to do that?

A) Pay for exercise
B) Hire a trainer
C) Tell as many people as you can about your goals
D) Sign a contract with yourself

Question 52

Using several different activities to develop a particular fitness component is called:

A) interval training.
B) continuous training.
C) cross-training.
D) weight training.

Question 53

When starting an exercise program, which of the following guidelines should be followed?

A) Endeavour to exercise as much as possible to get a habit established
B) Begin with weight training to ensure you are strong enough to do cardiorespiratory exercise
C) Start slowly and increase fitness gradually
D) Stick with the same exercise to lower your risk of injury

Question 54

Cross-training is:

A) not recommended for beginners.
B) recommended for individuals who have a high risk of osteoporosis.
C) not recommended for athletes.
D) recommended for achieving balanced, total body fitness.

Question 55

Periodization of training is a technique that:

A) varies the intensity and duration of training.
B) involves high-intensity training during each workout.
C) extends the time of training during each workout.
D) requires constant training intensity.

Question 56

During a week, choosing a resistance of 100 pounds for the bench press for two workouts and a resistance of 125 pounds for one workout is an example of which type of training?

A) Interval training
B) Cross-training
C) Periodization
D) Circuit training

Question 57

Which one of the following is likely to cause injury if followed?

A) Walking for 10 minutes and jogging for 10 minutes
B) Walking for 60 minutes two times a week
C) Jogging slowly most days of the week
D) Exercising intensely, every day of the week

Question 58

Which of the following is an important element in contributing toward a healthy lifestyle that already includes physical activity?

A) Reading the latest health and fitness research
B) Exercising every day
C) Following a nutritious diet
D) Purchasing the latest fitness equipment

Question 59

An effective technique for getting your fitness program back on track when you have lapsed is:

A) visualizing what it will be like once you reach your goal.
B) rewrite your fitness goal.
C) stop your program and start a new program.
D) there are no effective techniques.

Question 60

Connor is a full-time student and works a part-time job. He finds it difficult to stick to his fitness program. What can Connor do to help himself meet his fitness goals?

A) Connor should simply exercise whenever he has a spare moment.
B) Connor should be realistic and realize he simply cannot meet his fitness goals right now.
C) Connor should develop a new fitness program that meets new fitness goals.
D) Connor should plan ahead and manage his time to determine when he is able to fit in exercise.

Question 61

Lisa and Sarah decided to join a walking club together. What type of strategy are they using to increase their likelihood of sticking to a fitness program?

A) Varying their activities
B) Using an exercise buddy
C) Cycling the intensity of their fitness program
D) Expecting fluctuations and lapses

Question 62

Olympic athletes vary the duration and intensity of their workouts. This technique is known as:

A) cross-training.
B) confusion principle.
C) periodization.
D) interval training.

Question 63

Shane wants to run a marathon but is having a hard time sticking to his training. What should Shane do?

A) Find an exercise buddy who wants to learn how to run.
B) Find an exercise buddy who has run a marathon before.
C) Find an exercise buddy who doesn't want to run a marathon but likes to run.
D) Find an exercise buddy who also wants to run a marathon and has a similar level of fitness to Shane.

Question 64

The most difficult part of a fitness program is NOT:

A) developing a plan.
B) putting the plan into action.
C) developing a fitness goal.
D) thinking about a fitness goal

Question 65

The effective strategies for sticking to an exercise program have been developed from:

A) exercise intensity research.
B) exercise adherence research.
C) exercise outcomes research.
D) exercise planning research.

Question 66

Becky started to run outdoors, but, when winter came, she stopped because of the cold weather. Becky is having a hard time:

A) adapting to her fitness goals.
B) adapting to her fitness program.
C) adapting to the change in schedule.
D) adapting to the changing environment.

Question 67

What percent of Canadian children and youth are physically active enough to meet Canada's Physical Activity Guidelines?

A) 2%
B) 5%
C) 7%
D) 9%

Question 68

Pregnant women should perform only non- or low-weight bearing exercises, such as _____.

A) swimming
B) running
C) jogging
D) skipping

Question 69

Pregnant women are advised to perform _____ exercise routines at least three times a week.

A) mild-intensity
B) mild- to moderate-intensity
C) moderate-intensity
D) severe-intensity

Question 70

Betty, an 80-year-old woman, usually walks 30 minutes every day and now she would like to increase her cardiorespiratory fitness. Which of the following is the safest way for Betty to increase her fitness?

A) Betty should try walking for a longer duration every day.
B) Betty should try walking faster every time she walks
C) Betty should try running every day.
D) Betty should begin strength training every day.

Question 71

In older adults, strength training is recommended to add _____ involving the major muscle groups at least twice each week.

A) bone and muscle strengthening activities
B) flexibility activities
C) endurance activities
D) cardiorespiratory activities

Question 72

A healthy _________________ can be developed by combining a sensible diet and a program of regular exercise, including cardio-respiratory endurance exercise to burn calories and resistance training to build muscles mass.

Question 73

To keep the exercise program on track, it is important to set up a system of _______________ and ________________.

Question 74

To attain most health benefits, the Public Health Agency of Canada, recommends that individuals perform ___________ minutes of moderate level activity or ________ minutes of vigorous activity each week.

Question 75

When performing flexibility training, each stretch should be repeated for a minimum of _____ to ______ times.

Question 76

The final step in planning an exercise program is to make a ___________________ by signing a contract.

Question 77

Finding a(n) _________________ buddy is a good example of putting your exercise plan into action.

Question 78

_____________________ refers to varying your exercise activities to develop a more balanced, and complete body fitness.

Question 79

Olympic athletes use a training technique called ____________________ of training, meaning that they vary the duration and intensity of their workouts.

Question 80

The Canadian Physical Activity Guidelines recommends at least ______ minutes/day of moderate to vigorous activity for children and adolescents.