Deck 3: The Fundamentals of Physical Activity and Exercise Training

Question 1

Many of the chronic diseases we face today are associated with

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

Answer 1

a sedentary lifestyle.

Question 2

Diseases of inactivity, such as osteoporosis and heart disease, can begin to take effect as early as which decades of life?

A) first and second
B) second and third
C) third and fourth
D) fourth and fifth

Answer 2

second and third

Question 3

Physical activity refers to

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

Answer 3

moving around using the body's own muscle power.

Question 4

Consistently incorporating physical activity into your life yields

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

Question 5

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 6

Structured physical activity that is focused on improving or maintaining physical capacity is referred to as

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

Question 7

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

A) declines
B) improves
C) stays the same

Question 8

Health-related physical fitness consists of which three components?

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 9

Musculoskeletal fitness increases bone density, muscle mass, and joint health and lowers the risk of which health problem?

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

Question 10

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

A) musculoskeletal fitness
B) body composition
C) flexibility
D) cardiorespiratory fitness

Question 11

Muscle, bone, organs, and connective tissue are examples of which type of tissue?

A) fat
B) lean
C) mixed

Question 12

Energy metabolism takes place in the ______ cells.

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

Question 13

Adenosine triphosphate (ATP), the energy source of cells, can supply energy for how long?

A) a few minutes
B) a few seconds
C) up to 7 minutes
D) up to 9 minutes

Question 14

Where in the body is ATP stored?

A) liver
B) muscles
C) fat
D) bones

Question 15

What is the term for the production of energy without oxygen?

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

Question 16

Distance running, cycling, and swimming are activities that rely on energy produced through which of the following?

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

Question 17

The aerobic and anaerobic pathways are linked by which of the following?

A) ATP
B) lactic acid
C) carbon dioxide
D) oxygen

Question 18

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

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

Question 19

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 20

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

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

Question 21

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 22

Exercise training is based on which four principles?

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

Question 23

For a physiological system to improve, it must be exposed to greater amounts of exercise than it is normally accustomed to; this is referred to as the principle of

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

Question 24

The principle of ______ describes what happens when you stop exercising and your previously developed physiological systems return to pre-training levels.

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

Question 25

Training toward a goal is the idea of which principle?

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

Question 26

The variability from one person to another in both natural fitness level and rate of improvement is known as the principle of

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

Question 27

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 28

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

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

Question 29

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

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

Question 30

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 31

Which of the following is the best measure of intensity during exercise?

A) heart rate
B) breath rate
C) sweat
D) perceived exertion

Question 32

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 33

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 34

Which of the following 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 35

The ability of a muscle to sustain a contraction over an extended period is called muscular

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

Question 36

Flexibility is the functional range of motion of a

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

Question 37

What 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 muscular strength and endurance

Question 38

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 39

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

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

Question 40

A person's resting metabolic rate is influenced by his or her

A) resting heart rate.
B) activity level.
C) sleep schedule.
D) weight.

Question 41

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 42

Resting metabolic rate accounts for ______ percent of your daily energy expenditure.

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

Question 43

The thermic effect of food refers to the energy associated with

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

Question 44

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 45

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 46

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

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

Question 47

What is the greatest exercise risk for college students?

A) overdoing it
B) ergogenic aids
C) use of steroids
D) lack of knowledge

Question 48

An exercise prescription is built on which of the following?

A) planned frequency
B) planned intensity
C) initial fitness level
D) physical activity history

Question 49

People who regularly engage in moderate to vigorous physical activity are about ______ percent less likely to die of heart disease than those who do not.

A) 30
B) 40
C) 50
D) 60

Question 50

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

A) aerobic
B) resistance
C) personal
D) flexibility

Question 51

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 52

Changing our exercise habits often starts with good intentions but gets poor results because it

A) is voluntary and 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 53

The vast majority of college students report that they enjoy exercise and sports, but only one in ______
Get the recommended amount of exercise.

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

Question 54

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

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

Question 55

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 56

Established exercise behavior repeated over months and years becomes

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

Question 57

Levels of anxiety, stress, and depression can be lowered by participation in exercise.

Question 58

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

Question 59

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

Question 60

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

Question 61

Aerobic metabolism refers to the production of energy using oxygen.

Question 62

Lactic acid causes muscle soreness.

Question 63

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

Question 64

Aerobic metabolism is the source of energy for quick movements.

Question 65

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

Question 66

Good exercise and training programs will produce good results for anyone.

Question 67

Rating of perceived exertion (RPE) is a subjective measure of how strenuous a physical activity is based on a person's overall perception of his or her effort.

Question 68

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

Question 69

There are fewer options for improving or maintaining muscular fitness than there are for cardiorespiratory fitness.

Question 70

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

Question 71

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

Question 72

During the fitness boom of the 1970s, Dr. Thomas Bassler contended that training for and completing a marathon would prevent death by a heart attack.

Question 73

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

Question 74

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

Question 75

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

Question 76

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

Question 77

Explain the anatomy of an exercise session and the type of exercise used during the episode.

Question 78

List strategies you might use to establish exercise as a permanent part of your life.