Deck 10: Exercise for Health and Fitness

Question 1

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 1

cardiorespiratory endurance.

Question 2

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

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

Answer 2

All of these statements are true.

Question 3

Which of the following statements about the effects of exercise on psychological and emotional well-being is FALSE?

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

Answer 3

Exercise creates mood swings.

Question 4

Endurance exercise significantly increases

A)body fat.
B)daily calorie expenditure.
C)cancer risk.
D)all of these.

Question 5

All of the following are cardiorespiratory endurance activities EXCEPT

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

Question 6

Which of the following statements about exercise programs is TRUE?

A)The best exercise programs promote health and are fun.
B)Vigorous exercise should occur every day.
C)To be successful,an exercise program should be treated as a chore.
D)To be successful,an exercise program needs to be conducted with a trainer.

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

Flexibility is best described as

A)the ability to move without pain during strenuous exercise.
B)the ability of joints to move through their full range of motion.
C)sustained motion without resistance.
D)the ability to move rapidly during exercise.

Question 9

Which of the following activities will provide the MOST aerobic benefit for a beginning exerciser who has been sedentary until then?

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

Question 10

The physical activity pyramid includes all of the following EXCEPT

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

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 about the effects of cardiovascular exercise on metabolism and body composition is FALSE?

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 13

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 14

Which of the following is a person with excessive body fat more likely to experience than a person with a healthy body composition?

A)diabetes
B)joint problems
C)back pain
D)all of these

Question 15

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 16

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

Question 17

Which of the following statements about the effects of improved cardiorespiratory fitness is FALSE?

A)The heart pumps more blood per heartbeat.
B)Resting blood pressure increases.
C)The body can do more exercise with less effort.
D)The heart can better withstand the strains of everyday life.

Question 18

Regular physical activity is linked to all of the following EXCEPT

A)reduced self-esteem.
B)reduced anxiety.
C)improved sleep.
D)improved mooD.

Question 19

Exercise tends to result in all of the following EXCEPT

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

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

Application of force with movement is called _______________ exercise.

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

Question 22

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 23

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 24

The American College of Sports Medicine recommends a workout frequency of AT LEAST _______ per week to develop strength.

A)1 day
B)2 nonconsecutive days
C)3 nonconsecutive days
D)4 consecutive days

Question 25

Exercise frequency refers to

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

Question 26

Exercise intensity refers to

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

Question 27

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)parallelism.
D)structure.

Question 28

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

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

Question 29

All of the following are dimensions of progressive overload EXCEPT

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

Question 30

Exercise duration refers to

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

Question 31

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 32

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 33

For maximum strength gains,hold an isometric contraction maximally for

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

Question 34

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

A)are safer and more convenient.
B)do not require spotters to prevent injury.
C)strengthen the body in ways closer to real life.
D)require less skill.

Question 35

Application of muscular force without movement is called _______________ exercise.

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

Question 36

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 37

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 38

Which of these statements about warm-up sessions is FALSE?

A)They enhance performance.
B)Warm-up activities are usually of high intensity.
C)Warm-up periods are the best time to stretch.
D)They reduce the chance of injury.

Question 39

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

A)Men have a lower proportion of muscle overall than women.
B)Women tend to reduce body fat as a result of strength training.
C)Men are about 10 percent stronger in upper body strength when compared to women.
D)Testosterone levels in men are about four times higher than in women.

Question 40

To improve cardiorespiratory endurance during moderate-intensity activities such as walking or swimming slowly,you should exercise 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 41

The five components of fitness most important to health are muscular endurance,muscular strength,flexibility,body composition,and skill attainment.

Question 42

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 43

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 44

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 45

When would be the BEST time for Jessica to perform stretching exercises to become more flexible?

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

Question 46

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

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

Question 47

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 48

Cardiorespiratory endurance is the ability to perform short-duration,high-intensity exercise.

Question 49

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 50

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

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 51

Endurance training can improve the function of the body's metabolic health.

Question 52

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 53

Serious dehydration may cause all of the following EXCEPT

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

Question 54

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 55

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

A)head and eye injuries
B)broken bones
C)a pulled ligament
D)minor cuts and scrapes

Question 56

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 an appropriate recommendation.

Question 57

Which of the following statements about athletic injuries is TRUE?

A)If you are careful,you won't get injured.
B)Exercising during high heat and humidity can help prevent injuries.
C)Seek medical attention for minor injuries that do not get better within a reasonable amount of time.
D)All of these statements are true.

Question 58

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

A)3-5
B)10-15
C)16-19
D)20-25

Question 59

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 60

Shimea is thinking of becoming a member of a health club.Which of the following would NOT be a good way to decide of which club to join?

A)She should join a club that has frequent membership promotions to get more value.
B)She should make sure the club has the type of equipment she is looking for.
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 61

Footwear is an important piece of equipment for almost any activity.

Question 62

Exercise improves memory and learning.

Question 63

Regular exercise may prevent the onset of type 2 diabetes.

Question 64

In a program to build flexibility,each stretch should be held for two minutes.

Question 65

Muscular strength is the amount of force a muscle produces with a single maximum effort.

Question 66

Endurance exercise provides protection against the negative effects of stress.

Question 67

There is evidence that exercise reduces the risk of colon cancer.

Question 68

The best way to lose fat is through a lifestyle that includes a sensible diet and cardiovascular exercise.

Question 69

The principle of reversibility says your body adjusts to lower levels of physical activity in the same way it adjusts to higher levels.

Question 70

In a weight training program,a heavy weight and low number of repetitions builds muscular strength.

Question 71

Increased muscle strength can help prevent low-back pain.

Question 72

A sedentary lifestyle is classified as a major risk factor for cardiovascular disease.

Question 73

Strength training can help improve body composition by increasing muscle mass.

Question 74

Exercise has social,emotional,and psychological benefits.

Question 75

For people who need to prevent weight gain,lose weight,or maintain weight loss,30 minutes of physical activity per day may not be enough.

Question 76

An appropriate exercise duration depends primarily on exercise frequency.

Question 77

Men build larger muscles than women do through weight training because men have higher levels of testosterone.

Question 78

Your target heart rate is the range of rates in which you should exercise to obtain cardiorespiratory endurance.

Question 79

To develop cardiorespiratory endurance,you need to engage in continuous activity involving large muscle groups.

Question 80

Any person planning to begin a fitness program should first have a medical exam.