Deck 7: Moving From Inactivity to Moderate-Intensity Active Lifestyles

Question 1

Walking as an exercise

A)is the most popular of all leisure time activities.
B)has benefits only for the elderly.
C)uses insufficient calories for fat or weight control.
D)is only useful for beginners.

Answer 1

A

Question 2

What is the "target zone" for step counts for healthy adults?

A)5000-7500 steps
B)7500-10,000 steps
C)10,000-12,500 steps
D)12,500-5,000 steps

Answer 2

C

Question 3

What is the approximate caloric equivalent of 1 MET?

A)50 kcal
B)100 kcal/kg/hour
C)200 calories/hour
D)400 kcal/kg

Answer 3

B

Question 4

Brisk walking would most likely be at what MET level?

A)2
B)4
C)7
D)10

Question 5

How many MET minutes would a person achieve if he ran at 6 METS for 20 minutes?

A)60
B)620
C)26
D)120

Question 6

__________________ means "in the presence of oxygen."

A)Aerobic
B)Anaerobic
C)MET
D)Moderate

Question 7

What duration is used to define a "bout" of physical activity in the national physical activity guidelines?

A)2 minutes
B)5 minutes
C)10 minutes
D)30 minutes

Question 8

Which is true of moderate activity?

A)It requires special equipment.
B)It can be achieved with brisk walks throughout the day.
C)It requires specific skills.
D)It must be done in continuous bouts.

Question 9

Current physical activity guidelines from the Department of Health and Human Services suggest that one minute of vigorous activity is equivalent to ________ minutes of moderate activity.

A)2
B)3
C)4
D)5

Question 10

Which of the following is used to describe moderate intensity activity?

A)activities just above rest
B)activities between 3 and 6 METS
C)activities that can be done at home
D)activities that produce heart rates above 150 bpm

Question 11

Why is moderate-intensity activity positioned at the base of the activity pyramid?

A)It can be performed by virtually all people regardless of age and fitness level.
B)It is an effective warm-up for more vigorous activities at the other levels.
C)It provides the smallest impact on health.
D)It is generally done for the least amount of time.

Question 12

Mowing the lawn is best characterized as a(n)_______ activity.

A)moderate
B)anaerobic
C)light
D)vigorous

Question 13

Activities that require 5 METS of energy are considered

A)very light.
B)light.
C)moderate.
D)maximum.

Question 14

Which of the following satisfies the minimum U.S.Physical Activity Guidelines developed by the Department of Health and Human Services (DHHS)?

A)30 minutes of moderate activity 3 days per week
B)75 minutes of vigorous or 150 minutes of moderate activity each week
C)20 minutes of lifestyle activity each day
D)3 days per week with at least 10 minutes of moderate and 10 minutes of vigorous activity

Question 15

_______ is the best example of "lifestyle" physical activity.

A)Jogging
B)Raking leaves
C)Playing tennis
D)Fitness walking

Question 16

Which of the following is NOT a benefit of moderate physical activity?

A)It promotes higher levels of fitness than aerobic sports.
B)It can easily be performed by most people regardless of fitness level.
C)Many health benefits can be achieved by participation in lifestyle activity.
D)It has wellness benefits.

Question 17

Which of the following statements is true?

A)Older people are less likely to report "walking for exercise."
B)Participation in moderate activity generally requires some skill.
C)"Lifestyle" activity is generally categorized in the moderate intensity category.
D)Moderate activity is not sufficiently intense to provide health benefits.

Question 18

Approximately how many calories would a 70kg person burn if he exercised at 4 METS for 30 minutes?

A)120 calories
B)140 calories
C)210 calories
D)280 calories

Question 19

What is another term for Non-Exercise Activity Thermogenesis?

A)light activity
B)moderate activity
C)vigorous activity
D)anaerobic activity

Question 20

Which of the following represents the activity recommendations from the original Surgeon General's Report on Physical Activity and Health?

A)60 minutes per day
B)100 calories a day
C)1000 calories a week
D)14 hours per week

Question 21

Sitting at a desk using a computer would most likely be which intensity?

A)less than 2 METS
B)3 to 6 METS
C)above 6 METS
D)moderate activity

Question 22

Which of the following MET ranges is used to reflect "light" activity?

A).5 to 1.0 METS
B)1.0 to 1.5 METS
C)1.5 to 3.0 METS
D)2.0 to 4.0 METS

Question 23

What factors contribute to the energy cost of a given activity?

A)person's weight
B)intensity of activity
C)duration of activity
D)all of the above

Question 24

Which of the following best describes "metabolic fitness?"

A)improvements in the efficiency of energy production
B)enhanced use of cholesterol during exercise
C)reduced energy expenditure of exercise
D)improvements in metabolism that reduce risks of diabetes

Question 25

Brisk walking can be considered a "vigorous" activity for people with what level of fitness?

A)low fitness
B)good fitness
C)high performance
D)none of the above

Question 26

Walkability is most directly associated with which of the following terms?

A)elliptical trainers
B)fitness centers
C)built environments
D)metabolic fitness

Question 27

Which of the following is the basic activity recommendation from the ACSM and CDC?

A)Perform 30 minutes of moderate activity most days of the week.
B)Accumulate at least 200 calories per week from activity.
C)Perform some form of vigorous activity every day.
D)Reduce sedentary time to two hours per day.

Question 28

Which of the following is true about the intensity of exercise/physical activity?

A)People generally perceive exercise intensity similarly.
B)An activity can be hard for some people but light for others.
C)METS provide a way to adjust for individual fitness levels.
D)The intensity of activity does not influence the actual energy expenditure.