Deck 6: How Much Physical Activity Is Enough

Question 1

What does the FITT formula stand for?

A)guidelines for how often,how hard,and how long one should exercise
B)the minimum amount of exercise required for physical fitness
C)the Fundamental Intensity Threshold formula
D)an acronym standing for Functional Intensity Training

Answer 1

A

Question 2

The principle of __________ can be summarized as "if you don't use it,you lose it."

A)overload
B)progression
C)specificity
D)reversibility

Answer 2

D

Question 3

Marjorie designed her running program to gradually increase her mileage each week.Which principle of physical activity does this represent?

A)all-or-none
B)muscle recruitment
C)progression
D)specificity

Answer 3

C

Question 4

Which principle supports the need to do more than normal for benefits to occur?

A)specificity
B)frequency
C)overload
D)progression

Question 5

Which of the following statements is true regarding the dose-response relationship between physical activity and its benefits?

A)The higher the dose of exercise,the greater the gains in fitness (to a point).
B)Beginners need higher doses of activity to achieve benefits.
C)Athletes need more specific doses of exercise than non-athletes.
D)Training doses depend on genetic factors that are not within a person's control.

Question 6

Running up a hill to strengthen the leg muscles for participation in a cross-country race is an application of which fitness principle?

A)overload
B)progression
C)rest and recovery
D)specificity

Question 7

Which of the following is an example of the overload principle?

A)using five pounds more the next time
B)going five minutes longer the next time
C)performing five more times the next opportunity
D)all of the above

Question 8

Which category of the activity pyramid do "lifestyle" activities typically fall into?

A)light
B)moderate
C)muscle fitness
D)flexibility

Question 9

What does the "F" in the acronym FITT stand for?

A)frequency
B)fitness
C)follow
D)format

Question 10

Adults are less likely to meet the guidelines for which of the following activities?

A)moderate activity
B)muscle fitness
C)recreational activity
D)sport activity

Question 11

What is an important guideline to consider when using the physical activity pyramid?

A)The best activity is at the top of the pyramid.
B)A person who meets the FIT formula for Step 2 still needs to perform Step 1.
C)No single activity provides all of the benefits.
D)Once you have reached a level of fitness,you can choose what step to use.

Question 12

Increasing weight for the bench press exercise by 10 pounds is an application of which fitness principle?

A)overload
B)specificity
C)adaptation
D)diminished returns

Question 13

Jake wanted to improve his rock-climbing abilities so he decided to strengthen his forearms with wrist curls.Which principle of physical activity does this represent?

A)frequency
B)overload
C)progression
D)specificity

Question 14

Which is true regarding the physical activity pyramid?

A)Flexibility is at a lower level than muscular fitness since it is less important for health.
B)Vigorous aerobic exercise is higher than moderate activity since it is more important.
C)Moderate activity is at the base because it is the base of an active lifestyle.
D)Sedentary activity is put at the top since it should be minimizeD.

Question 15

The purpose of the physical activity pyramid is to

A)compare the types of physical activity to the types of food necessary for health.
B)illustrate different types of physical activities and how each contributes to health.
C)illustrate the best types of activities in which to participate.
D)emphasize the importance of reaching the top of the pyramid to achieve health.

Question 16

Maddie has been regularly performing the same exercise routine for five years.She has reached a plateau in her fitness level.Based on the principles of physical activity,which is the best explanation for this?

A)Her body needs more specific exercises to achieve further benefits.
B)Maddie needs to provide additional overload to gain further benefits.
C)The adaptations from her regular exercise regimen have been reversed.
D)She needs to build in appropriate rest to allow her body to recover and adapt.

Question 17

What does the second "T" represent in the FITT-VP formula (FITT-VP vs.FIT)?

A)"Time" is required to achieve benefits.
B)Benefits depend on the "Type" of physical activity performed.
C)Workouts need to use appropriate "Timing."
D)The activity session needs to have the right "Tone" to achieve benefits.

Question 18

Which of the following statements best describes the level of the pyramid called vigorous aerobics?

A)This type of activity is more important to females than males.
B)The frequency is greater than the recommended amount of lifestyle activities.
C)Activities such as weight lifting and calisthenics are commonly in this category.
D)This type of activity can build cardiovascular fitness.

Question 19

Which type of activity is at the base of the physical activity pyramid?

A)flexibility exercises
B)muscular fitness exercises
C)vigorous aerobics
D)moderate physical activity

Question 20

Which of the following statements is true regarding physical activity patterns?

A)Teens do more activity than adults.
B)Children are less active than adults due to TV watching and video game playing.
C)Participation in strength training increases with age.
D)Inactivity is more prevalent in males than females.

Question 21

Why is moderate activity placed at the bottom of the pyramid?

A)Moderate activities are the most widely performed activities among adults.
B)Moderate activities are performed more regularly than other levels.
C)Moderate activities provide many benefits for a modest amount of effort.
D)all of the above

Question 22

The top of the physical activity pyramid refers to which activity?

A)flexibility
B)muscular strength and endurance
C)rest or inactivity
D)lifestyle activities

Question 23

All of the following are key concepts of the physical activity pyramid except

A)twenty minutes of activity for those trying to lose weight is adequate.
B)the different types of physical activity can be combined to meet activity guidelines.
C)extended periods of inactivity can be harmful to your health.
D)eating well is an important companion behavior to physical activity.

Question 24

Which two factors are especially important when applying the FITT principle?

A)experience and history
B)volume and pattern
C)rest and recovery
D)training and condition

Question 25

Which of the following best captures the essence of the "V" term in the FITT-VP formula?

A)Higher Velocity of exercises produce bigger benefits
B)Vary the types of activities performed for optimal benefits
C)The total amount of activity is captured by Volume
D)Vary the intensity of activities to ensure appropriate progression

Question 26

When target levels of fitness have been achieved,the next goal should be

A)extended rest.
B)a maintenance program.
C)a more rigorous training session.
D)competition.

Question 27

Which principle indicates that the benefits of physical activity vary from individual to individual based on each person's unique characteristic?

A)personal
B)singular
C)specific
D)individuality

Question 28

Which of the following is TRUE of the physical activity pyramid?

A)The guidelines can be met from physical activity at any level.
B)No single activity provides all of the benefits.
C)All levels of the pyramid are equally important.
D)The activities at the top of the pyramid should be emphasizeD.

Question 29

Which of the following is TRUE of sedentary behavior and chronic disease?

A)Even active people are at risk if they are sedentary.
B)Being sedentary doesn't matter.
C)Sedentary behavior impacts weight control but not other chronic disease risks.
D)Minimizing sedentary behavior is important only for highly fit individuals.

Question 30

What term is captured with the letter "P" in the FITT-VP formula?

A)Personal
B)Performance
C)Parameters
D)Progression

Question 31

What image is shown at the top of the activity pyramid?

A)a scale to illustrate energy balance
B)a watch to indicate time management
C)a log book to denote planning
D)a heart image to show health benefits

Question 32

Which of the following is NOT one of the categories used to classify fitness?

A)High-Performance Zone
B)Good Fitness Zone
C)Marginal Zone
D)Poor Fitness Zone