Deck 6: Moderate Physical Activity: A Lifestyle Approach

Question 1

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

A)0 minutes (no durations are used to define a minimum)
B)5 minutes
C)10 minutes
D)30 minutes

Answer 1

C

Question 2

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

A)60
B)620
C)26
D)120
Multiple Choice Questions

Answer 2

D

Question 3

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

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

Answer 3

A

Question 4

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 a 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 a week with at least 10 minutes of moderate and 10 minutes of vigorous activity

Question 5

Brisk walking would most likely be at what MET level?

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

Question 6

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 7

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

Question 8

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 9

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 10

What is another term for Non-Exercise Activity Thermogenesis?

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

Question 11

According to the book,what defines the "target zone" for step counts for healthy adults?

A)5000-7500 steps
B)7500-10,000 steps
C)10,000-12,500
D)12,500-5,00

Question 12

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 13

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 14

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.

Question 15

__________ is the best example of lifestyle physical activity.

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

Question 16

Activities that require 5 METS of energy are considered

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

Question 17

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

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

Question 18

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 19

__________________ means "in the presence of oxygen."

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

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 a week

Question 21

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 22

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.

Question 23

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 24

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

A)performing 30 minutes of moderate activity most days of the week
B)accumulating at least 200 calories per week from activity
C)performing some form of vigorous activity every day
D)reduce sedentary time to 2 hours per day

Question 25

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

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

Question 26

Which of the following is NOT considered important for enhancing the "walkability" of a neighborhood?

A)sidewalks
B)poor lighting
C)aesthetic surroundings
D)safety

Question 27

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 2.0 METS
D)1.5 to 3.0 METS
E)2.0 to 4.0 METS

Question 28

What intensity would be most likely while sitting at a desk using a computer?

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

Question 29

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 30

Which of the following statements are true about anaerobic physical activities?

A)the body cannot meet the energy demands using the aerobic system
B)the body must rely on short term energy stores
C)the activities are considered very vigorous
D)all the above