Deck 14: Improving Your Personal Fitness

Question 1

In a fitness program, increasing the amount of weight you lift over time is an example of the

A) specificity principle.
B) overload principle.
C) reversibility principle.
D) intensity principle.

Answer 1

overload principle.

Question 2

Which type of physical activity involves planned, structured, and repetitive body movement?

A) Exercise
B) Strength
C) Aerobic
D) Fitness

Answer 2

Exercise

Question 3

Which statement best summarizes the association between exercise and improved immunity?

A) Long-term, heavy exercisers get the most gain in immunity versus those who exercise only moderately.
B) Moderate-intensity exercise temporarily increases the number of white blood cells, thereby boosting immunity.
C) Regular exercise does not have any correlation to a healthy immune system.
D) The most significant improvements in immunity are seen when a moderate exerciser begins a more intense exercise program.

Answer 3

Moderate-intensity exercise temporarily increases the number of white blood cells, thereby boosting immunity.

Question 4

A person practicing which of the following forms of exercise will experience improvements in coordination?

A) Yoga only
B) Tai chi only
C) Spinning
D) Both yoga and tai chi

Question 5

Regular physical activity has been linked to all of the following EXCEPT

A) lower incidence of diabetes.
B) lower incidence of hypertension.
C) lower life expectancy.
D) lower incidence of coronary artery disease.

Question 6

Regular aerobic exercise improves the functioning of the

A) lungs, bronchi, and large vessels.
B) bones and muscles.
C) skeletal and cardiac muscles.
D) heart, lungs, and blood vessels.

Question 7

All of the following are ways to measure the intensity of cardiovascular exercise EXCEPT

A) target heart rate.
B) talk test.
C) blood gas analysis.
D) rating of perceived exertion.

Question 8

If you can perform regular moderate to vigorous levels of physical activity without excessive fatigue you are considered to be

A) athletic.
B) flexible.
C) agile.
D) physically fit.

Question 9

In a fitness program, the slogan "use it or lose it" describes which principle?

A) Specificity
B) Overload
C) Reversibility
D) Flexibility

Question 10

Which of the following statements is true about tai chi?

A) Tai chi increases flexibility through the use of asanas (poses).
B) Tai chi originated in India about 5,000 years ago.
C) Tai chi combines stretching and movement against resistance, which is aided by devices such as tension springs or heavy rubber bands.
D) Tai chi is an ancient Chinese form of exercise widely practiced in the West that promotes balance, coordination, and meditation.

Question 11

Which of the following is NOT a major health-related component of physical fitness?

A) Cardiorespiratory fitness
B) Muscular strength and endurance
C) Body composition
D) Body image

Question 12

Exercise can reduce the risk of heart disease by all of the following EXCEPT

A) improving blood flow.
B) increasing LDL levels.
C) increasing heart efficiency.
D) increasing the number of capillaries.

Question 13

The least serious form of heat-related illness is

A) heatstroke.
B) heat exhaustion.
C) heat cramps.
D) hypothermia.

Question 14

Regular aerobic exercise can reduce which type of cholesterol known as "bad cholesterol"?

A) HDLs
B) LDLs
C) Triglycerides
D) Essential lipids

Question 15

Tasha is 20 years old and wants to find her 60 percent target heart rate. This calculation would equal

A) 60 beats per minute.
B) 200 beats per minute.
C) 160 beats per minute.
D) 120 beats per minute.

Question 16

The amount of force that a muscle is capable of exerting is referred to as

A) muscular endurance.
B) muscular strength.
C) aerobic capacity.
D) the overload principle.

Question 17

Women who lift weights will not develop the same bulky muscles as men due to lower levels of

A) estrogen.
B) steroids.
C) inflammation.
D) testosterone.

Question 18

Which of the following is true about target heart rate?

A) It is a measure of the heart rate after 20 minutes of exercise.
B) It is a percentage of your maximum heart rate.
C) It is the threshold level of exercise at which one cannot talk and exercise comfortably.
D) It varies by a person's body weight.

Question 19

Walking to class or up a flight of stairs would be examples of

A) exercise.
B) physical fitness.
C) physical activity.
D) endurance.

Question 20

The principle of fitness training that holds that the body should be gradually required to do more than it is used to doing is

A) specificity.
B) tension.
C) overload.
D) duration.

Question 21

Exercise helps with weight control by increasing the body's

A) blood pressure.
B) heart rate.
C) metabolic rate.
D) resistance to infection.

Question 22

An example of an exercise to build core strength would be

A) abdominal curl-ups.
B) squats.
C) hip stretches.
D) toe touches.

Question 23

Training for muscle endurance can be done with

A) free weights or weight machines and the guidance of a personal trainer.
B) weight machines or resistance bands or equipment.
C) free weights or your own body weight.
D) free weights, machines, resistance equipment, or your own body weight.

Question 24

What are the components of the FITT principle that apply to all types of exercise?

A) Frequency, intensity, time, and type
B) Fitness, intensity, tension, and time
C) Frequency, information, time, and tempo
D) Fitness, involvement, time, and type.

Question 25

All of the following are part of the RICE formula for treating sports- and fitness-related injuries EXCEPT

A) rest the injured body part.
B) elevate the injured extremity.
C) compress the injury with an elastic bandage.
D) apply heat at the injury site.

Question 26

Which of the following is not true about hypothermia?

A) It is a potentially fatal condition from abnormally low body temperature.
B) In early stages it causes shivering.
C) It may produce poor judgment, apathy, and amnesia.
D) It can only happen in temperatures below 32 degrees Fahrenheit.

Question 27

According to cancer experts, what percentage of cancers could be prevented by being physically active and eating a healthy diet?

A) One-quarter
B) One-third
C) One-half
D) Three-quarters

Question 28

Which of the following is an example of a test that assesses muscular endurance?

A) 1-minute curl-up test
B) Maximum repetition test
C) Sit-and-reach test
D) 1.5-mile run test

Question 29

Which general training principles must be considered when designing an exercise program?

A) Overload and specificity
B) Frequency, reversibility, and specificity
C) Specificity and reversibility
D) Overload, specificity, and reversibility

Question 30

A person with strong core muscles has improved posture and

A) reduced chance of injury.
B) enhanced cardiovascular fitness.
C) the ability to lift free weights.
D) reduced training time.

Question 31

A swimmer trying to improve her stroke performance concentrates mainly on upper body weight training; her training program is an example of

A) isometric training.
B) specificity.
C) tension training.
D) isolation.

Question 32

What is the U.S. Department of Health and Human Services' recommendation for the minimum amount of moderate exercise for adults?

A) 100 minutes per week
B) 150 minutes per week
C) 200 minutes per week
D) 250 minutes per week

Question 33

All of the following are overuse injuries EXCEPT

A) shin splints.
B) runner's knee.
C) plantar fasciitis.
D) ligament sprain.

Question 34

When doing some form of aerobic exercise, you are at an appropriate intensity when you are

A) not able to catch your breath.
B) able to sing clearly.
C) able to talk to someone.
D) intermittently able to talk.

Question 35

The body's core muscles are the

A) back and abdominals.
B) abdominals and legs.
C) back and legs.
D) chest and abdominals.

Question 36

Which of the following is the most serious form of heat-stress illness?

A) Heat cramps
B) Heat exhaustion
C) Heat response
D) Heatstroke

Question 37

When developing a strength-training program, if you want to increase muscular strength, you need

A) a varied exercise selection.
B) a consistent number of repetitions and sets.
C) lower intensity and a higher number of repetitions and sets.
D) higher intensity and fewer repetitions and sets.

Question 38

How long does it take for a person's body to become accustomed to exercising in the heat?

A) 4-5 days
B) About a week
C) About 2 weeks
D) At least 3 weeks

Question 39

Which of the following would NOT be good advice for someone who is purchasing running shoes?

A) Make sure they fit properly by trying them on later in the day when feet have expanded to their largest size.
B) Make sure the shoes are made specifically for running.
C) Make sure the shoes have good shock absorption.
D) Make sure there is no extra room in the toe box.

Question 40

Exercise can improve mental health by

A) burning off chemical byproducts of the stress response and increasing endorphins.
B) decreasing endorphin production after exercise.
C) burning off the byproducts of metabolism and improving cognitive ability.
D) increasing strength and aerobic capacity.

Question 41

Which statement about heat exhaustion is true?

A) It is the most serious heat-related illness.
B) It is a mild form of shock.
C) It causes 240 deaths per year in the United States.
D) It is irreversible.

Question 42

Breaking a leg during a football game is an example of which type of injury?

A) Overuse
B) Traumatic
C) Repetitive
D) Stress-related

Question 43

Which exercise technique involves working to slowly and gradually lengthen a muscle or group of muscles?

A) Strength training
B) Static stretching
C) Reflex building
D) Endurance training

Question 44

Good advice to someone who wants to exercise in hot weather would include all of the following EXCEPT

A) wear appropriate clothing.
B) exercise in early morning or evening, when temperatures are cooler.
C) restrict the intake of fluids before working out.
D) avoid dehydration.

Question 45

A muscle's ability to perform contractions for a length of time is muscle

A) flexibility.
B) strength.
C) endurance.
D) extension.

Question 46

Which type of exercise is designed to increase the heart rate?

A) Flexibility
B) Resistance
C) Anaerobic
D) Aerobic

Question 47

Miranda plays on the lacrosse team and knows that increasing her aerobic capacity will help her on the field. To determine her current status, the team's trainer will conduct a test in which Miranda will run on a treadmill for a designated time while measurements are taken. What will the measure of her aerobic capacity show?

A) The volume of oxygen her muscles consume during exercise
B) Her rate of respiration while under stress
C) The electrical activity in her heart while exercising
D) The capacity her lungs have for expansion if she trains harder

Question 48

A potentially fatal condition resulting from abnormally low body core temperature is called

A) hypothermia.
B) hyperthermia.
C) temperature deprivation.
D) thermal atrophy.

Question 49

The amount of force that a muscle can exert in one contraction is muscle

A) flexibility.
B) strength.
C) endurance.
D) extension.

Question 50

General pain that occurs below the knee and above the ankle is called

A) shin fasciitis.
B) plantar fasciitis.
C) tendon inflammation.
D) shin splints.

Question 51

In resistance training, which of the following represents the amount of weight or resistance that can be moved only once?

A) One set (1 S)
B) One repetition maximum (1 RM)
C) One resistance maximum (1 RM)
D) One static stretch (1 SS)

Question 52

A sprained ankle should be iced

A) every two hours for the first 24 hours.
B) three times a day for the first 24 to 72 hours.
C) for 20 minutes every hour for the first 24 to 72 hours.
D) every hour for the first 24 hours.

Question 53

When you engage in an aerobic exercise, such as a Latin dance class, which measurement will you use to confirm that you are working at 70% to 90% of your maximal heart rate for improved cardiorespiratory fitness?

A) Number of sets
B) Number of repetitions
C) Target heart rate
D) Target respiratory rate

Question 54

During aerobic exercise, when you need to check your pulse to determine your heart rate, where on the body are the arteries located that are best to use?

A) Side of neck or inside the wrist
B) Inside the wrist or behind the knee
C) At the temple or side of neck
D) Directly over the heart or inside the elbow

Question 55

The amount of effort needed during a workout to improve some aspect of fitness is exercise

A) flexibility.
B) intensity.
C) duration.
D) resistance.

Question 56

The relative proportions and distribution of fat and lean tissue throughout the body is its

A) flexibility.
B) risk of disease.
C) weight.
D) composition.

Question 57

If a person working in his yard on a very hot summer day begins to experience nausea, headache, dizziness, faintness, and the chills, he could be suffering from

A) heat cramps.
B) heat exhaustion.
C) heatstroke.
D) heat fatigue.

Question 58

In hypothermia, death occurs when body core temperature drops to

A) 75-80°F.
B) 81-84°F.
C) 87-89°F.
D) 85-86°F.

Question 59

The range of motion that a joint or series of joints can achieve is

A) flexibility.
B) strength.
C) endurance.
D) extension.

Question 60

It is wise to deal with being outdoors in cold temperatures by

A) wearing lightweight clothing to aid air circulation.
B) being out on a day with low humidity.
C) wearing layered clothing and keeping hydrated.
D) restricting the intake of fluids before going out.

Question 61

Athletes who train too much are said to suffer from overload syndrome.

Question 62

Longevity is positively correlated with the intensity of regular exercise.

Question 63

You want to train for a 10K race being held in July, which means you'll have to train in the heat of summer. Describe your plan to avoid heat-related illness.

Question 64

Plantar fasciitis is an inflammation of muscles in the lower back.

Question 65

A woman who does weight-bearing exercise will likely have higher bone mass and bone density than a woman who doesn't exercise.

Question 66

Athletes who engage in very extreme or intense physical activities, such as marathons, have been shown to be at an increased risk for colds and flu.

Question 67

If you strain a muscle during exercise, you should put heat packs on it when you get home to ease the pain and promote healing.

Question 68

Which form of exercise involves techniques that slowly and gradually lengthen a muscle or group of muscles and the associated tendons?

A) Tai chi
B) Yoga
C) Static stretching
D) Pilates

Question 69

Overuse injuries are those that occur suddenly and violently.

Question 70

People who exercise regularly experience physical benefits but not any psychological benefits.

Question 71

Compare and contrast the health risks of the following two people: Suki is a 25-year-old recreational runner. She runs for 30 minutes at least 4 days a week and weight trains at a fitness center for 30 minutes 3 days a week. She also makes sure she stretches after her workouts. Marla is a 25-year-old graduate student who does not exercise regularly. She will occasionally take a jog with friends, but is often out of breath and too sore the next day to be motivated to do it regularly.

Question 72

Regular physical activity decreases both HDL and LDL levels in the blood.

Question 73

The lower the intensity of activity, the longer the duration of exercise should be.

Question 74

Which multifaceted form of exercise combines stretching with movement against resistance and involves the use of equipment with pulleys and springs or devices such as resistance bands?

A) Weight training
B) Yoga
C) Static stretching
D) Pilates

Question 75

Applying the FITT principle, create a jogging and weight training program for a healthy college student who wants to stay fit and increase muscle strength.

Question 76

How does regular exercise physiologically lower the risk of heart disease?

Question 77

A vigorous workout raises a person's metabolic rate during exercise and for several hours afterward.

Question 78

With weight training, women can expect to develop muscle to the same extent as men.