Deck 2: Principles of Physical Fitness

Question 1

Which statement is correct regarding physical activity?

A) Activity should be decreased to compensate for common daily activities.
B) Regular activity should be intense to provide health benefits.
C) Activity must be in the form of a formal, continuous exercise program.
D) A little physical activity is better than none.

Answer 1

D

Question 2

What determines the amount of overload needed to maintain or improve one's fitness level?

A) warm down time
B) repetition
C) specificity
D) duration

Answer 2

D

Question 3

The body adapting to a gradual increase in the amount of exercise is the definition of which stage of exercising?

A) progressive overload
B) specificity of exercise
C) the principle of reversibility
D) the principle of assessment

Answer 3

A

Question 4

Which activity best demonstrates specificity of training?

A) weight training to develop cardiorespiratory endurance
B) doing push-ups to develop chest and shoulder endurance
C) running to develop flexibility
D) bicycling to develop back strength

Question 5

What is a definition of physical activity?

A) movement carried out by the skeletal muscles that requires energy
B) any condition that elevates the heart rate
C) aerobic exercise
D) strength training

Question 6

What is the best way to lose body fat?

A) crash diets
B) exercising alone
C) diet pills and supplements
D) sensible diet and regular exercise

Question 7

The Physical Activity and Exercise Recommendations for Promoting General Health,Fitness,and Weight Management suggest which action to achieve or maintain weight loss?

A) Exercise moderately for 60 to 90 minutes per day on most days of the week.
B) Exercise 45 to 60 minutes per day on most days of the week.
C) Exercise 10 to 20 minutes per day on most days of the week.
D) Perform resistance exercise daily.

Question 8

What is one effect of increasing one's cardiorespiratory endurance?

A) the amount of blood pumped per heartbeat decreases
B) the resting heart rate decreases
C) blood volume decreases
D) the resting blood pressure increases

Question 9

To which type of physical activity does the term exercise refer?

A) discontinuous and unplanned activity
B) planned, structured, and repetitive activity
C) very occasional and brief activity
D) random or unstructured activity

Question 10

What term is defined as the ability of the body to perform prolonged,large-muscle,dynamic exercise at moderate to high levels of intensity?

A) anaerobic capacity
B) adaptive capacity
C) cardiorespiratory endurance
D) muscular endurance

Question 11

Which type of exercise is a component of health-related fitness?

A) meditation
B) non-stretching
C) cardiorespiratory endurance
D) speed

Question 12

What characterizes healthy body composition?

A) high proportion of muscle and bone and an acceptably low proportion of fat and water
B) high proportion of muscle, fat, and bone and a low proportion of water
C) high proportion of bone, fat, and water and a low proportion of muscle
D) high proportion of muscle, bone, and water and an acceptably low proportion of fat

Question 13

Which change to muscle cells causes older adults to lose muscular strength?

A) the cells get smaller in size
B) the cells get larger in size
C) the cells increase in number
D) the cells attach to the nervous system

Question 14

What is muscular endurance?

A) the ability to resist fatigue and to sustain muscular tension over time
B) the ability to move the joints through a full range of motion
C) the amount of force a muscle can produce with a single maximum effort
D) the amount of time required to contract a muscle completely

Question 15

What is the definition of muscular strength?

A) the ability to sustain a given level of muscular tension over time
B) the ability to move the joints through a full range of motion
C) the amount of force a muscle can produce with a single maximum effort
D) the amount of force a muscle can produce repeatedly over 60 seconds

Question 16

Which phrase describes flexibility best?

A) the ability to move without pain during exercise
B) the ability to move the joints through their full range of motion
C) sustained motion without resistance
D) the ability to move rapidly during exercise

Question 17

Which ability is a skill-related fitness component?

A) motivation
B) agility
C) endurance
D) flexibility

Question 18

Which condition is closely linked to heart disease?

A) low cardiorespiratory fitness
B) low muscular strength
C) poor flexibility
D) poor reaction time

Question 19

What does the latest version of the Physical Activity and Exercise Guidelines for Americans recommend?

A) getting 150 minutes of moderate-intensity aerobic exercise per week
B) varying the volume and intensity of exercise for additional health benefits
C) preforming some type of resistance training at least two days per week
D) getting at least 150 minutes of vigorously intense exercise per day.

Question 20

What can one expect to experience with exercise intensity?

A) The intensity level required to obtain health benefits is greater than that needed to improve fitness.
B) Fitness benefits occur when a person exercises harder than his or her normal level of activity.
C) The appropriate intensity is the same for all people.
D) To develop flexibility, a person must stretch the muscles to the same length each time.

Question 21

What is the first step in creating a successful fitness program?

A) determine your training intensity
B) assess your current fitness level
C) set specific fitness goals
D) plan your fitness program

Question 22

What is the maximal improvement in the body's ability to transport and use oxygen that people can expect because of training?

A) 5 to 10%
B) 5 to 30%
C) 40 to 50%
D) 60 to 70%

Question 23

Which is a good strategy for evaluating a health and fitness center?

A) sign a long term contract
B)visit at the time one plans to use the club.
C) accept the lowest cost of membership
D) assume equipment will be updated regularly

Question 24

Which combination of activities develops healthy body composition?

A) weight training, stretching, and cardiorespiratory endurance exercise
B) sensible diet, resistance training, and cardiorespiratory endurance exercise
C) sensible diet, resistance training, and stretching
D) sensible diet, stretching, and cardiorespiratory endurance exercise

Question 25

Which activities best develop muscular strength and endurance?

A) Activities that involve continuous rhythmic movements of large muscle groups.
B) Activities that gently extend joints beyond their normal range of motion.
C) Activities that involve working with resistance such as weights or performing callisthenic exercises.
D) Activities that decrease body fat.

Question 26

Which activities are best for developing cardiorespiratory endurance?

A) Activities that involve continuous rhythmic movements of large muscle groups.
B) Activities that alternate between brief periods of maximal exertion and rest.
C) Activities that gently extend joints beyond their normal range of motion.
D) Activities that involve working with weights or against resistance.

Question 27

Which is most effective in improving flexibility?

A) stretching when muscles feel tight
B) stretching once a month
C) stretching a few muscles each time
D) stretching major muscle groups regularly

Question 28

Which condition can an exercise stress test determine?

A) joint problems
B) excess body fat
C) excess emotional stress
D) symptoms of heart disease

Question 29

What is another name for cycle training?

A) specificity
B) skill training
C) periodization
D) overload

Question 30

What is the recommended duration for cardiorespiratory endurance exercise?

A) 5 to 10 minutes
B) 10 to 20 minutes
C) 20 to 60 minutes
D) 60 to 120 minutes

Question 31

What principle forms the base of the time component of the FITT principle for overload for a muscular strength program?

A) the amount of weight lifted
B) the number of training days per week
C) a cardiorespiratory fitness program
D) the number of sets and repetitions of specific exercises

Question 32

How quickly will people who stop exercising lose up to 50% of their fitness improvement?

A) 1 week
B) 2 weeks
C) 3 weeks
D) 2 months

Question 33

What characteristic helps make goals long lasting and attainable?

A) Goals should require considerable material rewards.
B) Goals should be linked to your peers' perceptions.
C) Goals should be clear and important to you personally.
D) Goals should focus on the long term rather than the short term.

Question 34

What does the Physical Activity Readiness Questionnaire (PAR-Q)achieve?

A) establish a proper exercise intensity level
B) identify potential exercise resources
C) determine exercise safety
D) help set exercise goals

Question 35

If one must temporarily stop exercising regularly,which factor should be maintained while the others are curtailed?

A) specificity
B) intensity
C) frequency
D) time

Question 36

What is a key to improving fitness?

A) exercise very hard
B) exercise consistently
C) choose the best form of exercise
D) exercise for long periods

Question 37

When do overuse or overtraining injuries occur?

A) when a person trains 3 days per week
B) when a person warms up prior to exercise
C) when a person increases the frequency of exercise before increasing the intensity of exercise
D) when a person increases the intensity of exercise before increasing the time (duration) of exercise

Question 38

What is one way to develop a higher degree of fitness?

A) consistently overtrain
B) keep a rigid program
C) vary the program from time to time
D) take time off and the restart the process

Question 39

Which activities are on the bottom level of the physical activity pyramid?

A) walking, climbing stairs, and yard work
B) jogging, swimming, and bicycling
C) weight lifting and running
D) stretching and walking

Question 40

How does cooling down help those who exercise?

A) It restores circulation to its normal resting condition.
B) It extends the duration of the cardiorespiratory endurance portion of the workout.
C) It increases the chance of overtraining.
D) It is most effective for workouts of less than 20 minutes in duration.

Question 41

The amount of exercise a person needs to improve fitness is dependent on that person's current level of fitness.

Question 42

Moderate-intensity physical activity can improve health but it cannot improve fitness.

Question 43

Cardiorespiratory endurance training is the best way to increase muscle mass.

Question 44

Cardiorespiratory endurance exercise should take place in sessions or bouts of at least 20 continuous minutes in order to build fitness.

Question 45

To obtain health benefits,one should do daily physical activity in one session rather than in multiple bouts.

Question 46

Moderate levels of physical activity can improve brain health and function.

Question 47

The optimal exercise frequency for improving one's health related cardiorespiratory fitness level is three to five days per week.

Question 48

Muscular strength is the ability to sustain a given level of muscular tension for a long period of time or to contract a muscle repeatedly.

Question 49

Cardiorespiratory endurance is the ability to perform short duration,high intensity exercise.

Question 50

A person who stops exercising on a regular basis may lose up to 50 percent of her or his fitness improvements within two months.

Question 51

The relative risk of death from heart disease decreases by as much as 16% when the least and most active men and women are compared.

Question 52

The principle of specificity states that placing increasing amounts of stress on the body causes adaptations that improve fitness.

Question 53

Coordination is considered a health-related component of fitness.

Question 54

To obtain fitness benefits,one must do high-intensity endurance exercise for a minimum of 45 to 60 minutes.

Question 55

Balance is considered a skill-related component of fitness.

Question 56

Leisure-time physical activity levels increased slightly in recent years.

Question 57

Daily physical activity of 30 minutes per day is sufficient for most people to maintain weight loss.

Question 58

The benefits of exercise extend beyond disease prevention.

Question 59

"Exercise" and "physical activity" are synonyms.

Question 60

A person with excessive body fat is less likely to experience health problems.

Question 61

Lifestyle physical activities make up the tip of the physical activity pyramid.

Question 62

Swimming and jogging can develop cardiorespiratory endurance.

Question 63

Explain the differences among the guidelines for lifestyle physical activity for health promotion,the guidelines for physical activity to promote weight management,and the guidelines for exercise to build physical fitness.Give an example of a program that meets the goals set by each of these three sets of guidelines.

Question 64

List the levels of the physical activity pyramid; and describe the type of activity and the recommended frequency for each level.

Question 65

Training lightly during one workout and intensely during the next workout is an example of periodization.

Question 66

The three phases of an exercise program are the beginning,progress,and maintenance phases.

Question 67

Describe an appropriate warm-up and cool-down for an exercise session.List at least three positive effects that each exercise has on the body.

Question 68

Only healthy women over the age of 40 should see a physician before beginning an exercise program.

Question 69

List and describe each dimension of progressive overload.Provide an example of how to apply each component to one of the components of health-related fitness.

Question 70

The bottom level of the physical activity pyramid contains strength training and flexibility exercises.

Question 71

A warm-up reduces the temperature of muscles.

Question 72

Define physical activity and exercise,and describe the differences between them.Give at least three specific examples of each.

Question 73

Callisthenic exercises such as sit-ups and push-ups can develop muscular strength and endurance.