Deck 5: Engaging in Physical Activity for Health, Fitness, and Performance

Question 1

Phyllis is a marathon runner.By training intensely and running over 100 km (60 miles)a week,she is increasing her risk of _________________________________.

A)breast cancer
B)respiratory infections
C)pelvic inflammatory disease
D)urinary tract infections

Answer 1

B

Question 2

Regular cardiorespiratory activity improves the efficiency of the heart by ________________________.

A)thinning the blood
B)strengthening the skeletal muscles
C)decreasing the blood volume
D)increasing the ability to pump blood with each stroke

Answer 2

D

Question 3

Kim enjoys a form of exercise that combines stretching,balance,coordination and meditation.This form of exercise is called ________________________________.

A)Pilates
B)Bikram Chi
C)Tao Exercise
D)Tai Chi

Answer 3

D

Question 4

Emma's doctor told her that she should exercise to lower her blood pressure.Why?

A)Exercise only lowers diastolic blood pressure in hypertensives.
B)Regular physical activity decreases diastolic blood pressure in everyone.
C)Physical activity decreases diastolic and systolic blood pressure in all hypertensives.
D)Regular physical activity lowers only systolic blood pressures in severe hypertensives.

Question 5

Lilly is affected by a disease characterized by degeneration of joint cartilage and irritation of surrounding bone and soft tissue.What disease does she have?

A)scleroderma
B)osteoporosis
C)atherosclerosis
D)osteoarthritis

Question 6

Karen's coach has encouraged her to visit her physician for a test to measure her aerobic capacity.This test is called a _______________________________.

A)stress test
B)graded exercise test
C)target heart rate test
D)lung function test

Question 7

Joleen participates in a form of yoga which has an emphasis on strength and agility that creates internal heat.Joleen is practicing ___________________________.

A)Chinese yoga
B)Ashtanga yoga
C)Iyengar yoga
D)Bikram yoga

Question 8

Bridget suffers from a disease characterized by low bone mass and deterioration of bone tissue which increases fracture risk.What disease does she have?

A)scleroderma
B)osteoporosis
C)atherosclerosis
D)osteoarthritis

Question 9

Josh can perform the highest number of repetitions of push ups in his phys ed class.Josh is demonstrating excellence in his level of _______________________.

A)muscular endurance
B)muscular tension
C)muscular strength
D)musculskeletal health

Question 10

Rodney competes in sprinting at the elite level.In training,he uses a type of exercises that contract his muscles in order to increase power.What is the name associated with this type of exercise?

A)plyopower
B)plyometrics
C)power performance
D)strength exercise

Question 11

Priscilla competes at an elite level,but her favourite exercise is her daily 30-minute walk with her dog.This type of exercise can be defined as ______________________.

A)physical activity for fitness
B)physical activity for fun
C)physical activity for performance
D)physical activity for health

Question 12

Which of the following statements is true regarding the recovery principle?

A)Muscle groups need little time to recuperate.
B)One should absolutely not resistance train while recovering.
C)The workout needs to be designed so that each muscle group has concentrated work.
D)The body requires at least 72 hours to adapt to the resistance training undertaken.

Question 13

Simon tells his doctor that he wants to participate in a moderate intensity type of exercise.Which of the following activities would Simon's doctor suggest to him?

A)gardening
B)cycling
C)jogging
D)playing basketball

Question 14

The increase in immunity from exercise is based on __________________________.

A)previous health history
B)genetic influences
C)type of infection exposure
D)number of white blood cells

Question 15

Vigorous exercise has been shown to burn off chemical by-products released by the ________ response.

A)stress
B)immune
C)muscle contraction
D)disease

Question 16

Increasing the efficiency of the immune system via exercise depends on ___________________.

A)if you perceive exercise as pleasurable or stressful
B)strict adherence to an exercise regimen
C)the type of exercise in which you participate
D)whether you exercise indoors or outdoors

Question 17

Fred now has the ability to jog for a mile without stopping.This improvement in Fred's ability is an example of what component of fitness?

A)agility
B)balance
C)flexibility
D)cardiorespiratory endurance

Question 18

Which type of lipid is increased with exercise?

A)HDL
B)LDL
C)triglycerides
D)essential lipids

Question 19

Mona developed the ability to hold a stable body position in ballet class.What component of fitness is this?

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

Question 20

Which of the following statements best describes findings about exercise and bone mass?

A)Mechanical stress that exceeds adaptation decreases bone mass.
B)Exercise can benefit bone mass regardless of hormone levels.
C)Bone mass levels are higher in active women and men than those who are sedentary.
D)Walking is an excellent activity for increasing bone mass.

Question 21

Sandy is experiencing a severe inflammation in the muscular compartments of the lower leg.What is the name for this condition?

A)plantar fasciitis
B)runner's knee
C)sprained ankle
D)shin splints

Question 22

Jeremy has excellent speed in changing directions on the basketball court.This performance skill is known as ____________________________.

A)speed
B)power
C)agility
D)balance

Question 23

Which of the following activities is an excellent method of producing tension in a muscle?

A)walking
B)carrying large boxes up stairs
C)sweeping the floor
D)skipping

Question 24

Barbara lifts a heavy amount of weight for three repetitions.She is trying to increase muscle ______________________.

A)strength
B)endurance
C)definition
D)fitness

Question 25

Jennifer had an aerobic capacity test.How were the results written?

A)mmHg
B)VO₂ Max
C)Kcals/hr
D)O₂/mm

Question 26

Because of Mike's weight lifting,his muscles are adapting and growing larger.This muscle growth is called ___________________.

A)specificity
B)isometric growth
C)isotonic growth
D)hypertrophy

Question 27

Donald is a 20-year-old male.What would 60% of his maximum heart rate be?

A)110
B)120
C)130
D)140

Question 28

Zachary has developed an increasing level of strength by regularly creating a degree of tension in his muscles that is greater than they are accustomed to.This concept is called ______________.

A)isometric training
B)specificity
C)overload
D)endurance

Question 29

Which of the key principles of resistance exercise programs is the most important?

A)tension
B)overload
C)specificity
D)agility

Question 30

Pressing palms together tightly to contract the pectoral muscles is an example of a(n)________ contraction.

A)isotonic
B)eccentric
C)concentric
D)isometric

Question 31

The up-phase of curl-ups is an example of which type of muscular contraction?

A)isotonic
B)eccentric
C)concentric
D)isometric

Question 32

Which of the following is the best advice for a beginning exerciser?

A)Begin with activity of 70-80% of your maximum heart rate.
B)Start at high intensity but low duration.
C)Take a few days off after initial muscle soreness.
D)Begin and progress slowly.

Question 33

Grace gets a common overuse injury on the bottom of her foot.This injury is called __________.

A)athlete's foot
B)runner's foot
C)plantar's foot
D)plantar fasciitis

Question 34

Walking,jogging,bicycling,and swimming are activities that improve the efficiency of your heart,lungs,and blood vessels improving ________ fitness.

A)anaerobic
B)cardiovascular
C)metabolic
D)immunological

Question 35

Samir has lifted the greatest amount she could for one repetition.What component of fitness is she measuring?

A)muscle strength
B)muscle endurance
C)muscle contraction
D)muscle agility

Question 36

Which of the following statements regarding exercise frequency is true?

A)Your ultimate goal should be to exercise 5 times per week.
B)You should perform the same exercise, even though it is monotonous, every day of the week.
C)If you exercise less than 5 times per week, you will not achieve any benefits.
D)If you have been inactive for a while, the frequency of your aerobic exercise should begin at two times per week.

Question 37

Darnell has just purchased a multi-station exercise machine for his home.While his machine does not control for speed of contractions,it does alter the resistance encountered by the muscles at various joint angles.This method of resistance is called ____________________________.

A)body weight resistance
B)fixed resistance
C)variable resistance
D)accommodating resistance

Question 38

Mariah is a swimmer.To improve her performance,she concentrates mainly on her upper body when weight training.Her training method is an example of ______________________.

A)isometric training
B)specificity
C)tension training
D)isolation

Question 39

Don does bench presses with a barbell.This type of exercise provides what type of resistance?

A)body weight
B)fixed
C)variable
D)accommodating

Question 40

Carla and Louis are jogging partners and enjoy gossiping during their workout.They are exercising at a target heart rate that is 70% of maximum,sometimes called _________________.

A)moderate resistance level
B)endurance level
C)conversational level of exercise
D)best aerobic pace

Question 41

Neka strained her calf muscle during her daily jog.Her injury is an example of a ________ injury.

A)overuse
B)traumatic
C)invasive
D)repetitive

Question 42

The "C" in the acronym RICE for injury treatment stands for ________________________.

A)caution
B)compression
C)consistent
D)constriction

Question 43

Shivering ceases when the body core temperature drops to between 32°C and 30°C because the body has ______________________.

A)adjusted to its new temperature
B)mobilized fat to just under the skin
C)lost its ability to generate nervous impulses
D)lost its ability to generate heat

Question 44

Ralph has been working in his yard on a very hot summer day.He is experiencing nausea,headache,dizziness,faintness,and the chills.Ralph is suffering from _____________________.

A)heat cramps
B)heat exhaustion
C)heat stroke
D)heat fatigue

Question 45

Gary went snowshoeing and got lost overnight.He experienced a potentially fatal condition resulting from abnormally low body core temperature.This condition is called _______________.

A)hypothermia
B)hyperthermia
C)temperature deprivation
D)thermal atrophy

Question 46

Melba just sprained her ankle playing basketball.How often should she ice her injury?

A)every two hours for the first 24 hours
B)twice a day for the first 24-72 hours
C)20 minutes every hour for the first 24-72 hours
D)every hour for the first 24 hours

Question 47

Why is flexibility so important to physical fitness?

A)Flexibility improves efficiency of movement.
B)Flexibility cannot cause serious injury.
C)Stretching after athletic performance always increases athletic effort.
D)Flexibility involves the use of expensive equipment.

Question 48

Aaron recently moved to a hot climate.How long will it take him to acclimatize to the heat?

A)7 days
B)7-10 days
C)10-14 days
D)15 days

Question 49

Tara is a beginning tennis player.Recently,she has been experiencing pain in her elbow.What equipment problem is most likely causing her pain?

A)too large of a racquet
B)excessive racquet string tension
C)inappropriate forehand style
D)type of tennis balls used

Question 50

Benjamin is said to have great agility.This means that he ___________________________.

A)has the ability to adjust to stimuli
B)has a great range of motion
C)can perform muscle contractions repeatedly
D)has great speed in changing direction

Question 51

Sandra has been told by her coach that in order to significantly decrease her risk of cycling injuries,she needs to do which of the following?

A)Wear sunglasses.
B)Use the proper size of bicycle frame.
C)Have heated handlebars installed on her bike.
D)Have a water bottle holder installed on her bike.

Question 52

Static stretching should not be performed immediately prior to an all-out performance such as sprinting because it ____________________________.

A)increases the range of motion the muscle must move through
B)improves the contractility of the muscle fibres
C)uses up the fuel the muscle needs to perform
D)increases the risk of potential injury

Question 53

Which of the following best describes a way to prevent overuse injuries?

A)Set fitness goals high in order to improve the challenge.
B)Avoid any activity for at least ten days when you are stiff and sore.
C)Vary your fitness activities throughout the week.
D)Avoid repetitive activities.

Question 54

The key component to look for in a running shoe is ____________________________.

A)a flexible heel counter
B)polypropylene liner
C)a rigid, impact-absorbing midsole
D)a flexible, impact-absorbing midsole

Question 55

Dry,hot and red skin and a very rapid heart rate are signs of what heat injury?

A)hypothermia
B)heat exhaustion
C)heat cramps
D)heat stroke

Question 56

Wyatt broke his leg during a hockey game.What type of injury is this?

A)overuse
B)traumatic
C)repetitive
D)invasive

Question 57

Sasha has been told by his coach that cool-down after exercise is a great time to stretch and to increase flexibility.Stretching exercises should last for how many minutes?

A)0 - 5 minutes
B)5 - 10 minutes
C)10 - 15 minutes
D)15 - 20 minutes

Question 58

Which of the following best describes a muscle endurance training activity?

A)15 repetitions of bench press at 85% of 1 RM.
B)8 repetitions of biceps curls at 75% of 1 RM.
C)8 repetitions of leg extensions at 70% of 1 RM.
D)20 repetitions of leg curls at 60% of 1 RM.

Question 59

Which of the following statements about runner's knee is true?

A)Men are more commonly affected than women.
B)The main symptom is the pain that is experienced when downward pressure is applied to the patella after the knee is straightened fully.
C)Runners should increase activities that put compressive forces on the patella.
D)Runner's knee involves abnormal movement of the feet while exercising.

Question 60

Lola wants to start a muscle endurance training program.What percentage of her 1 RM should she use for resistance?

A)50-60
B)60-70
C)70-80
D)80-90

Question 61

Unsuccessfully attempting to push a car out of mud is an example of isometric muscle contraction.

Question 62

Regular physical activity decreases HDL levels in the blood stream.

Question 63

The most serious health problem that can occur while exercising in the heat is heat cramps.

Question 64

Eccentric muscle contractions occur when movement is in the opposite direction of gravity.

Question 65

"Shin splints" is a generic term for over 20 different medical conditions.

Question 66

When a runner's foot collides with the ground,the force is 3-5x the runner's body weight.

Question 67

In order to treat plantar fasciitis,surgery is always required on the foot.

Question 68

If a person "underloads" his/her muscles,he/she can still increase his/her strength.

Question 69

With performance training,there is an increased risk of injury and overtraining.

Question 70

Running shoes should be replaced after 500 kilometers.

Question 71

When one is physically active in cool or cold weather (especially windy conditions),one's body heat loss is frequently greater than its heat production

Question 72

Many individuals who engage in exercise sessions which last longer than 30 minutes will realize greater improvements to cardiorespiratory fitness.

Question 73

Exercise increases the level of HDL levels of cholesterol.

Question 74

There is evidence that exercise reduces the risk of non-insulin dependent diabetes.

Question 75

Traumatic injuries occur because of cumulative,day after day stresses placed on body parts.

Question 76

All factors being equal,the greatest amount of force is produced during eccentric muscle contractions.

Question 77

Regular physical activity has been associated with lower incidence of coronary artery disease,the leading cause of death in Canada.

Question 78

Men are more commonly affected by runner's knee.

Question 79

The safest exercises for improving flexibility use static stretching.

Question 80

Exercise and physical fitness are synonymous terms.