Deck 6: Exercise for Health and Fitness

Question 1

Which of the following statements is FALSE regarding cardiorespiratory endurance?

A)As it improves,the heart pumps more blood per heartbeat.
B)As it improves,resting blood pressure increases.
C)As it improves,the body can do more exercise with less effort.
D)As it improves,the heart can withstand the strains of everyday life.

Answer 1

As it improves,resting blood pressure increases.

Question 2

Exercise tends to result in all of the following,EXCEPT

A)improved self-image.
B)improved memory.
C)decreased insulin sensitivity.
D)decreased stress.

Answer 2

decreased insulin sensitivity.

Question 3

The ability of the body to perform prolonged,large-muscle,dynamic exercise at moderate-to-high levels of intensity is

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

Answer 3

cardiorespiratory endurance.

Question 4

Which of the following statements is TRUE regarding exercise and disease prevention?

A)Regular exercise reduces the risk of stroke.
B)Weight-bearing exercises provide women protection against osteoporosis.
C)Exercise prevents the development of type 2 diabetes.
D)All of these statements are true.

Question 5

All of the following are TRUE regarding exercise and people with chronic health concerns,EXCEPT

A)appropriate exercise is safe and beneficial for many with chronic health concerns.
B)for many with chronic health concerns,the risks of NOT exercising are far greater than those associated with moderate exercise.
C)anyone with a chronic health concern should consult a physician before beginning an exercise program.
D)fitness recommendations for the general population are not appropriate for people with chronic health concerns.

Question 6

High levels of which of the following are associated with reduced risk of CVD?

A)low-density lipoproteins (LDL)
B)very-low-density lipoproteins (VLDL)
C)high-density lipoproteins (HDL)
D)triglycerides

Question 7

All of the following are health-related components of physical fitness,EXCEPT

A)cardiorespiratory endurance.
B)flexibility.
C)coordination.
D)muscular strength.

Question 8

Which of the following is a person with excessive body fat likely to experience?

A)diabetes
B)joint problems
C)back paint
D)All of these choices are correct.

Question 9

Which of the following statements is FALSE regarding the effects of exercise on metabolism and body composition?

A)It slightly raises the metabolic rate for several hours after exercise.
B)The increase in muscle mass raises the metabolic rate.
C)It increases caloric expenditure and thus helps regulate body weight.
D)It can result in substantial weight gain due to increase in muscle mass.

Question 10

Regular physical activity is linked to all of the following,EXCEPT

A)lower endorphin levels.
B)reduced anxiety.
C)improved sleep.
D)improved mooD.

Question 11

Exercise is a subset of physical activity that is

A)discontinuous and unplanned.
B)planned,structured,and repetitive.
C)not a contributor to physical fitness.
D)random or unstructureD.

Question 12

Which of the following statements is TRUE regarding exercise programs?

A)The best exercise programs promote health and are fun.
B)To develop fitness,strenuous exercise should occur every day.
C)To be successful,the exercise program should be treated as a chore.
D)To be successful,the exercise program should be conducted only with a trainer.

Question 13

Which of the following statements BEST describes the effect of endurance exercise on lipids?

A)It has no effect on triglycerides.
B)It decreases HDL and increases LDL.
C)It increases HDL and decreases LDL.
D)It has no effect on cholesterol.

Question 14

Flexibility is best described as

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 15

All of the following are cardiorespiratory endurance activities,EXCEPT

A)weight training.
B)cycling.
C)aerobic dancing.
D)walking.

Question 16

Endurance exercise significantly increases

A)body fat.
B)daily calorie expenditure.
C)cancer risk.
D)vitamin stores.

Question 17

The body's ability to respond or adapt to the demands and stress of physical effort denotes

A)physical fitness.
B)physical activity.
C)peak workload.
D)anaerobic capacity.

Question 18

All of the following statements are TRUE regarding the effects of exercise on psychological and emotional well-being,EXCEPT

A)exercise enhances self-image.
B)exercise improves body image.
C)exercise creates mood swings.
D)exercise increases energy level.

Question 19

Muscular strength is the

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

Question 20

Muscular endurance is the

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

Question 21

Canada's Physical Activity Guide to Healthy Active Living includes all of the following,EXCEPT

A)flexibility.
B)strength training.
C)cardiorespiratory endurance.
D)agility and balance.

Question 22

To develop a particular fitness component,you must perform exercises that are designed particularly for that component.This is referred to as

A)overload.
B)specificity.
C)mode.
D)structure.

Question 23

Which of the following would NOT develop muscle strength?

A)push-ups
B)exercise machines
C)pull-ups
D)running

Question 24

One of the easiest ways to determine appropriate endurance exercise intensity involves measuring

A)blood pressure.
B)resistance.
C)heart rate.
D)running pace.

Question 25

Application of force with movement is called _______________ exercise.

A)isometric
B)isokinetic
C)isotonic
D)static

Question 26

Which of these statements is FALSE regarding the warm-up session?

A)It enhances performance.
B)Warm-up activities are usually of high intensity.
C)Muscles work better when their temperature is slightly above resting level.
D)It helps spread synovial fluid throughout joints and protect joint surfaces.

Question 27

For maximum strength gains,hold an isometric contraction maximally for

A)6 seconds.
B)15 seconds.
C)30 seconds.
D)45 seconds.

Question 28

Application of muscular force without movement is called _______________ exercise.

A)isometric
B)isokinetic
C)isotonic
D)dynamic

Question 29

After reaching the level of cardiorespiratory fitness you want,you can maintain fitness by exercising at the same intensity at least _______________ times per week.

A)two
B)three
C)four
D)five

Question 30

Weight training with free weights represents which one of the following types of exercise?

A)aerobic
B)ballistic
C)isotonic
D)isometric

Question 31

In which of the following situations should John get a medical examination before beginning an exercise program?

A)If he is inactive and over 40 years of age.
B)If he has diabetes or asthma.
C)If he has a history of heart disease.
D)All of these choices are correct.

Question 32

To improve cardiorespiratory endurance during activities such as walking or swimming slowly,your heart rate should be kept in the target zone for at least

A)10 minutes,five times per week.
B)15 minutes,four times per week.
C)30 minutes,three times per week.
D)45 minutes,three times per week.

Question 33

Your target heart rate for endurance exercise is a range based on your

A)maximum heart rate.
B)weight.
C)exercise duration.
D)exercise frequency.

Question 34

Exercise intensity refers to

A)the number of times per week you exercise.
B)how hard you work.
C)the length of your exercise session.
D)the quantity of exercise you get.

Question 35

Exercise duration refers to

A)the number of times per week you exercise.
B)how hard you work.
C)the length of your exercise session.
D)the quantity of exercise you get.

Question 36

All of the following are dimensions of overload,EXCEPT

A)frequency.
B)intensity.
C)specificity.
D)duration.

Question 37

Cooling down after exercise is important to

A)boost oxygen consumption.
B)increase lactic acid in the muscles.
C)restore circulation to its normal resting condition.
D)maintain blood flow to the extremities.

Question 38

Exercise frequency refers to

A)the number of times per week you exercise.
B)how hard you work.
C)the length of your exercise session.
D)the quantity of exercise you get.

Question 39

Which of the following activities will provide the MOST aerobic benefit for a beginning exerciser?

A)racquetball
B)walking
C)basketball
D)tennis

Question 40

The length of time you should spend on a workout depends on the

A)frequency of workouts.
B)intensity of the workout.
C)type of training.
D)desired target heart rate.

Question 41

Shimea is thinking of becoming a member of a health club Which of the following would NOT be considered a sound recommendation before she joins a facility?

A)She should join a club that has frequent membership promotions because she'll get the best value for her dollar.
B)She should ask for a one-day-free trial workout.
C)She should make sure the facility is certified by an approved trade association.
D)She should choose a club that has the programs and times to meet her needs.

Question 42

According to the FITT principle,a workout frequency of _____________ per week is recommended to develop strength.

A)2 to 4 days
B)4 to 5 days
C)1 to 2 days
D)1 day

Question 43

To improve muscular endurance,it is best to

A)use heavy resistance with few repetitions.
B)use medium resistance with a medium number of repetitions.
C)use light resistance with many repetitions.
D)do resistance exercises no more than 3 days per week.

Question 44

Serious dehydration may cause all of the following,EXCEPT

A)reduced blood volume.
B)muscle cramps.
C)increased heart rate.
D)torn ligaments.

Question 45

Stretching exercises should ideally be performed

A)with a swinging,bouncing motion.
B)within a 5-minute time period.
C)to the point of moderate pain.
D)5 to 7 days a week.

Question 46

The best fluid replacement during a 45-minute exercise session is

A)whatever a person wants to drink.
B)cool water.
C)a sports drink.
D)any caffeine-free soft drink.

Question 47

Phil is 50 years old.What recommendation should he follow in regard to the number of repetitions in his weight training program?

A)6-10
B)10-15
C)7-10
D)20-25

Question 48

The recommended amount of fluid to drink during heavy exercise is

A)12 ounces for every 60 minutes of exercise.
B)8 ounces for every 60 minutes of exercise.
C)8 ounces for every 30 minutes of exercise.
D)4 ounces for every 10 minutes of exercise.

Question 49

Dustin has been using creatine supplements for a year.What are the long term effects of using this substance?

A)It has no long-term effects for its users.
B)It can increase the risk of heart attack or stroke.
C)Its long term effects are not well-established.
D)It can increase the risk of liver disease.

Question 50

Serena has been weight training for several months.Which one of the following results would she be MOST likely to notice?

A)a significant increase in muscle size
B)an increase in strength
C)an increase in overall fat levels
D)an increase in testosterone levels

Question 51

When would be the time Jessica should perform stretching exercises to possibly become more flexible?

A)before she warms up
B)after she has done her cardiorespiratory portion of the workout
C)after she has performed ballistic movements
D)just before she goes to bed at night

Question 52

Which of the following statements is FALSE regarding fluid balance during and after exercise?

A)Drinking water before and during exercise is important.
B)Thirst is a good indicator of how much you need to drink.
C)Avoiding water during exercise can lead to dehydration.
D)After a workout,you should restore body fluids before exercising again.

Question 53

Which one of the following statements is TRUE regarding gender and strength training?

A)Men have a larger proportion of muscle mass in the lower body than women do.
B)Women tend to lose inches and increase strength as a result of resistance training.
C)Men are about 10 percent stronger in upper body strength when compared to women.
D)Testosterone levels in women are about two times higher than in men.

Question 54

In a weight training program for general fitness,do _____________ repetitions of each exercise.

A)1-5
B)8-12
C)15-20
D)25 or more

Question 55

All of the following are advantages of exercise machines compared to free weights,EXCEPT

A)machines are safer.
B)machines don't require spotters.
C)machines are more effective at training core muscles.
D)machines require less skill.

Question 56

Stretching exercises should be held for

A)5 to 10 seconds.
B)15 to 30 seconds.
C)30 to 60 seconds.
D)1 to 2 minutes.

Question 57

An individual considering using dietary supplements or drugs to enhance performance should understand that

A)supplements can help change an untrained person into a fit person.
B)anabolic steroids are a safe way to increase strength.
C)supplements are usually inexpensive ways to build strength.
D)the long-term effects of many supplements are unknown.

Question 58

The key to getting into shape without injury is

A)hard work.
B)consistency.
C)taking it easy.
D)having fun.

Question 59

Which of the following has been found to be a side effect of anabolic steroid use?

A)weight loss
B)liver disease
C)baldness
D)alcoholism
E)diabetes.

Question 60

The best way to ensure consistency with an exercise program is to

A)keep a training journal.
B)exercise with a friend.
C)join a fitness club.
D)exercise first thing every day.

Question 61

Recommended treatment of minor soft tissue injuries such as bruises includes all of the following,EXCEPT

A)rest.
B)elevation.
C)ice.
D)massage.

Question 62

Coordination is:

A)ability to perform motor tasks accurately and smoothly by using body movements and the senses
B)ability to change the body's position quickly and accurately
C)ability to maintain equilibrium while either moving or stationary
D)ability to respond quickly to a stimulus

Question 63

Reaction time is:

A)ability to perform motor tasks accurately and smoothly by using body movements and the senses
B)ability to change the body's position quickly and accurately
C)ability to maintain equilibrium while either moving or stationary
D)ability to respond quickly to a stimulus

Question 64

All of the following are skill-related components of fitness,EXCEPT:

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

Question 65

Mohammed wants to minimize the risk of athletic injuries.Which of the following recommendations would NOT be appropriate?

A)He should warm up thoroughly before exercising.
B)He should drink fluids when he is thirsty when exercising.
C)He should return to his exercise program even if his injury is not fully healed.
D)None of these choices is correct.

Question 66

Which of the following statements is TRUE regarding athletic injuries?

A)If you are careful,you won't get injured.
B)Most injuries are neither serious nor permanent.
C)Seek medical attention for minor injuries that do not get better within a reasonable amount of time.
D)B and C

Question 67

According to the Public Health Agency of Canada,physical inactivity contributes to more than ____________ premature deaths in Canada each year.

A)10000
B)15000
C)20000
D)25000

Question 68

Strong muscles are important for all of the following activities,EXCEPT:

A)keeping skeleton in proper alignment.
B)preventing back and leg pain.
C)providing support necessary for good posture.
D)all of the above.

Question 69

Muscular endurance depends on which of the following factors:

A)size of muscle cells.
B)ability of muscles to store fuel.
C)blood supply to muscles.
D)all of the above.

Question 70

Which of the following statements is FALSE regarding treating injuries with application of heat?

A)It should not be used until after the swelling has completely disappeared.
B)It helps reduce stiffness.
C)It helps relieve pain and relax muscles.
D)It should be used to help reduce swelling.

Question 71

Flexibility depends on which of the following factors?

A)joint structure
B)length and elasticity of joint tissue
C)nervous system activity
D)all of the above

Question 72

A healthy heart is able to withstand which of the following?

A)strains of daily life
B)occasional emergencies
C)wear and tear of time
D)all of the above

Question 73

For which of the following injuries is it usually NOT necessary to consult a physician?

A)head and eye injuries
B)broken bones
C)injuries that do not get better within a reasonable amount of time
D)minor cuts and scrapes

Question 74

Which fitness principle states that when you stop exercising,you can lose up to 50% of fitness improvements in two months?

A)FITT
B)specificity
C)reversibility
D)progressive overload

Question 75

Do not increase the volume of your exercise by more than ____________ per week.

A)1-2 percent
B)5-10 percent
C)25-30 percent
D)40 percent

Question 76

As cardiorespiratory fitness improves,all of the following physical functions also result,EXCEPT:

A)heart pumps more blood per heartbeat.
B)blood volume increases.
C)blood supply to tissues improves.
D)body decreases its ability to cool itself.

Question 77

The amount of force a muscle can produce with a single maximum effort is:

A)cardiorespiratory endurance.
B)muscular strength.
C)muscular endurance.
D)flexibility.

Question 78

What is the ability to move joints through their full range of motion?

A)muscular strength
B)muscular endurance
C)flexibility
D)agility

Question 79

Balance is:

A)ability to perform motor tasks accurately and smoothly by using body movements and the senses
B)ability to change the body's position quickly and accurately
C)ability to maintain equilibrium while either moving or stationary
D)ability to respond quickly to a stimulus

Question 80

Agility is:

A)ability to perform motor tasks accurately and smoothly by using body movements and the senses
B)ability to change the body's position quickly and accurately
C)ability to maintain equilibrium while either moving or stationary
D)ability to respond quickly to a stimulus