Deck 6: Fitness

Question 1

The four components of cardiorespiratory training do NOT include

A) type.
B) frequency.
C) time.
D) weight.

Answer 1

weight.

Question 2

Which of the following statements about flexibility and flexibility training is FALSE?

A) Flexibility declines steadily once a person reaches adulthood.
B) Flexibility is highest in the teenage years.
C) Stretching programs can reduce the flexibility loss associated with aging.
D) Aging is accompanied by a shortening of tendons and increased rigidity in muscles and joints, thus reducing flexibility.

Answer 2

Flexibility declines steadily once a person reaches adulthood.

Question 3

Pilates,one of the most popular training exercises taught in health clubs today,is most strongly associated with which type of exercise training?

A) core-strength
B) strength-endurance
C) muscle power
D) flexibility

Answer 3

core-strength

Question 4

Which of the following components of fitness is most associated with speed?

A) skill-related fitness
B) exercise
C) health-related fitness
D) physical activity-related fitness

Question 5

Stretching is very important in preventing injuries,reducing muscle tension,and promoting flexibility.Which of the following is NOT one of the popular stretching techniques for exercise?

A) ballistic
B) proprioceptive neuromuscular facilitation (PNF)
C) static
D) duration

Question 6

Emma,a 27-year-old female,begins a cardiovascular training program.To achieve the maximum benefits from exercise,how often will she need increase the intensity and duration of her workout?

A) once a week
B) once a month
C) once every two weeks
D) once every three weeks

Question 7

Resistance training lends itself to all of the following health benefits EXCEPT

A) preventing osteoporosis.
B) improving quality of life.
C) reducing obesity.
D) preventing cancer.

Question 8

Which of the following is an example of a vigorous-intensity exercise?

A) canoeing
B) walking the dog
C) jogging
D) golfing with no cart

Question 9

Olympic and elite athletes often practice ________ stretching,which is not recommended for most people because it makes an individual vulnerable to muscle pulls and tears.

A) ballistic
B) proprioceptive neuromuscular facilitation
C) static
D) dynamic

Question 10

The ability to perform daily living activities with vigor is known as

A) exercise.
B) skill-related fitness.
C) health-related fitness.
D) physical fitness.

Question 11

The American College of Sports Medicine recommends that people exercise at a THR between ________ percent and ________ percent of their maximum heart rate.

A) 10; 20
B) 20; 45
C) 40; 55
D) 55; 80

Question 12

Which of the following statements regarding flexibility programs is FALSE?

A) To maintain flexibility, stretching a minimum of two or three times a week is recommended.
B) You will experience the greatest improvement in flexibility if you do your stretching exercises before aerobic exercise.
C) Stretch to a point of mild discomfort (not pain).
D) Stretches should be gentle, slow, and steady as part of your warm-up.

Question 13

Which of the following statements about the frequency of cardiorespiratory training is FALSE?

A) The ideal frequency for training is three times per week.
B) In general, it is necessary to exercise at least five times a week to obtain adaptation changes in the cardiorespiratory system.
C) To control weight, strong consideration should be given to exercising five or six times per week.
D) By following the recommended frequency for cardiovascular exercise, your resting heart rate and blood pressure will decrease.

Question 14

What type of stretching is most recommended for general fitness purposes?

A) ballistic
B) proprioceptive neuromuscular facilitation
C) static
D) dynamic

Question 15

The American College of Sports Medicine's recommendations for physical activity include a minimum of

A) 100 minutes of moderate-intensity exercise a week.
B) 75 minutes of moderate-intensity exercise a week.
C) 100 minutes of vigorous-intensity exercise a week.
D) 75 minutes of vigorous-intensity exercise a week.

Question 16

All of the following are associated with physical activity EXCEPT

A) reducing the pain and swelling of arthritis.
B) increasing depth of breathing.
C) decreasing output of hormones.
D) increasing bone density.

Question 17

Individuals with a(n)________ body type gain muscle more easily than individuals with other body types.

A) somatotype
B) mesomorphic
C) endomorphic
D) ectomorphic

Question 18

Mandy,age 25,wants to lose some weight she gained over the holiday season.Mandy's resting heart rate is 75 and her target heart rate objective is 75 percent.Using the maximum heart rate formula,what is Mandy's target heart rate for exercise?

A) 105
B) 146
C) 190
D) 200

Question 19

Which of the following statements about physical activity is FALSE?

A) Physical activity often improves the quality of sleep.
B) Short-term exercise has been shown to significantly improve cognitive functioning.
C) Physical activity decreases the risk of depression and anxiety.
D) Stress declines significantly with physical activity.

Question 20

Holly is preparing a workout plan and wants to include her target heart rate.Holly is 30 years old and wants to work out at 70 percent intensity.What is her target heart rate according to the maximum heart rate formula?

A) 154
B) 133
C) 163
D) 184

Question 21

The expenditure of energy in activities other than exercise is known as non-exercise activity

A) fitness.
B) hypothermia.
C) thermogenesis.
D) endurance.

Question 22

A sedentary lifestyle has been associated with 28 percent of deaths from the leading chronic diseases,including cancer,heart disease,osteoporosis,diabetes,high blood pressure,and obesity.

Question 23

One must combine low resistance with a high number of repetitions to optimally enhance strength.

Question 24

When does the most significant drop in physical activity typically occur in people's lives?

A) early middle school years
B) later high school years and freshman year of college
C) later college years and immediately following
D) the years following the birth of children

Question 25

As a general rule,it takes people between the ages of 20 and 29 two weeks to adapt to a cardiorespiratory activity workload.

Question 26

Aerobic fitness has been shown to prevent or slow down the loss of cognitive functions associated with advancing age.

Question 27

The greatest improvements in flexibility occur as the result of stretching as a part of warm-up for cardiorespiratory and resistance training programs.

Question 28

It is not possible to achieve significant cardiorespiratory improvements by exercising for only 10 minutes at a 90 percent intensity level.

Question 29

Which of the following statements regarding warm-ups and cool-downs is FALSE?

A) A minimum of 5 to 10 minutes should be devoted to cool-down.
B) Suggested warm-up exercises include a low-intensity version of the exercise you are about to engage in.
C) When you continue light activity for a cool-down, blood vessels gradually return to their normal smaller diameter.
D) Taking a hot shower immediately after a main exercise program effectively aids in cool-down and blood flow return to the heart.

Question 30

You can turn light activity into moderate activity by increasing the

A) duration.
B) warm-up time.
C) intensity.
D) number of activities.

Question 31

Which of the following statements about changing one's lifestyle to be more active is FALSE?

A) Self-assessment is critical in the preparation stage.
B) Goal setting is essential in the action stage.
C) When you have been physically active almost every day for at least 6 months, you are in the maintenance stage.
D) The termination stage comes when an individual becomes unable to do the activity.

Question 32

Research suggests that 150 minutes of moderate physical activity each week is necessary for substantial health benefits.

Question 33

One should inhale when muscles are relaxed and exhale when initiating the lifting or push-off action in resistance training.

Question 34

Common barriers to an active lifestyle cited by adults include all of the following EXCEPT

A) fear of injury.
B) perception that exercise is boring.
C) lack of confidence.
D) social pressures.

Question 35

Which of the following is NOT a common sign that someone has overexerted himself during an exercise session?

A) pain or pressure in the left midchest and shoulder
B) cold sweat or fainting
C) rapid pulse immediately followed by a very slow pulse
D) symptoms of a "runner's high"

Question 36

The ACSM recommends that people exercise at a THR between 25 and 40 percent of their maximum heart rate.

Question 37

Krista is a softball catcher in Texas.Which of the following is NOT one of the key strategies Krista would use to prevent excessive increases in body temperature and heat disorders?

A) drinking plenty of fluids before exercise
B) skin wetting
C) dressing in several thin layers of clothes
D) drinking plenty of fluids during exercise

Question 38

Physical activity has been shown to have little influence on mood.

Question 39

The two key advantages of cross training are that it reduces the risk for overuse injuries and it decreases the boredom of participating in the same exercise every day.

Question 40

Medical and fitness experts concur that stretching is an important part of an exercise program,designed to prevent injuries,reduce muscle tension,and promote flexibility.

Question 41

Biking is the most popular physical activity in North America.

Question 42

The ability to perform specific skills associated with various leisure activities or sports,such as agility,speed,power,balance,coordination,and reaction time,is referred to as ________ fitness.

Question 43

Weight gain supplements used without activity still provide the desired pounds of extra weight.

Question 44

The ability to perform daily living activities with vigor is called ________ fitness.

Question 45

Walking 10,000 steps is equivalent to energy expenditures between 300 to 400 calories per day,depending on body size and walking speed.

Question 46

Many communities are adopting public policies and passing laws that encourage physical activity.

Question 47

Benefits of ________ training include increases in the oxygen-carrying capacity of the blood,improved extraction of oxygen from the bloodstream by muscle cells,and increased speed of recovery back to a resting level after you have exercised.

Question 48

In the context of fitness,good ________ may be viewed as having sufficient energy and vitality to accomplish daily living tasks and leisure-time physical activities without undue fatigue.

Question 49

People who sit for long periods of time are at a higher risk for heart disease,diabetes,and premature death.

Question 50

Ten-thousand steps amount to about 5 miles.

Question 51

Activity that requires any type of movement is ________ activity.

Question 52

The American College of Sports Medicine does not recommend physical activity for people with disabilities.

Question 53

Fainting or coronary abnormalities may occur following exercise as blood pools in the extremities.

Question 54

Walking 10,000 steps a day can help people maintain and control their current weight.

Question 55

Hypothermia symptoms include shivering,feelings of euphoria,and disorientation.

Question 56

As long as you stick to the R-I-C-E principle after a soft tissue injury,you can return to your full exercise program even if your injury is not completely healed.

Question 57

The cause of fatigue is physiological in nature,never psychological.

Question 58

The international success of the Special Olympics and wheelchair basketball are examples of a movement toward the inclusion of persons with disabilities in fitness and sports.

Question 59

Fluid loss while exercising in the winter can be very high because the air is cold and dry and requires the body to humidify and warm it.

Question 60

Excessive body temperature is the main cause of heat exhaustion.

Question 61

The type of stretching known as ________ stretching is an exercise that includes bouncing movements to increase the range of motion.

Question 62

The type of stretching known as ________ stretching requires no assistance and involves holding the stretch at the end of the joint's range of motion anywhere from a few seconds to 60 seconds.

Question 63

In ________ stretching,a partner applies pressure to your muscles,typically producing a stretch beyond what you can do on your own.

Question 64

The warning signs of ________ include pain or pressure in the left or midchest area,jaw,neck,left shoulder,or left arm during or just after exercise; sudden nausea,dizziness,cold sweat,fainting,or pallor; and abnormal heartbeats.

Question 65

Your heart rate ________ is the difference between your maximum heart rate and resting heart rate.

Question 66

Body ________ is the relative amounts of fat and fat-free mass in the body.

Question 67

Muscle mass growth is influenced by the hormone ________.

Question 68

The therapeutic exercise that causes a stretch reflex in muscles is called ________ neuromuscular facilitation.

Question 69

The range of motion a person can obtain at any joint through any particular movement is referred to as ________.

Question 70

Also called functional strength training,________ strength training involves conditioning the body torso from the neck to the lower back.

Question 71

Muscular ________ is the amount of work that can be performed in a given period of time.

Question 72

One type of program developed specifically for power is ________,a program that trains muscles to reach maximum force in the shortest possible time.

Question 73

The four components of cardiorespiratory training include frequency,intensity,________,and type of activity.

Question 74

The condition in which the body's core temperature falls to a life-threatening level is called ________.

Question 75

An inability to continue exercising at a desired level of intensity is called ________.

Question 76

Muscular ________ is the capacity of a muscle to exert force against a resistance.

Question 77

Muscular ________ is the capacity of a muscle to exert force repeatedly over a period of time.

Question 78

The in-between point at which you are stressing your cardiovascular system for optimal benefit but not overloading the system is called the ________ heart rate zone.

Question 79

Participation in one sport to improve performance in another,or use of several different types of training for a specific fitness goal,is referred to as ________ training.

Question 80

The "C" in the treatment acronym R-I-C-E for minimizing the effects of soft tissue injury stands for ________.