Deck 11: Keeping Fit

Question 1

A woman who is unable to lose weight as a result of engaging in a fitness program probably neglected to include which component in her weight management schedule?

A)Flexibility changes
B)Strength training
C)Endurance training
D)Warm-up and cool down phases

Answer 1

Endurance training

Question 2

Which of the following is a health-related component of fitness?

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

Answer 2

flexibility

Question 3

Principles of conditioning include all but one of the following components.

A)intensity
B)duration
C)equipment
D)frequency

Answer 3

equipment

Question 4

Research related to physical activity reveals that all but one of the following is found to be beneficial for women who are physically activity.Which one is not beneficial?

A)Maintains range of motion in joints and muscles
B)Lowers blood glucose levels
C)Strengthens and tones heart muscles
D)Increases low-density lipoproteins and triglycerides

Question 5

According to the 2008 Physical Activity Guidelines for American, to achieve maximize health benefits, women should do all but one of the following.Which one?

A)Exercise two hours and 30 minutes at moderate-intensity each week
B)At vigorous intensity, exercise 3 hours each week
C)Exercise 75 minutes at vigorous intensity each week
D)Engage in two or more days of muscle strengthening

Question 6

Which of the following fitness tests measures flexibility?

A)modified push-up test
B)hand-grip dynamometer test
C)bent-knee sit-up test
D)sit and reach test

Question 7

Exercises that strengthen bones, increase muscle mass needed to support the skeletal system, and reduce fractures in women may prevent which of the following diseases?

A)cardiovascular diseases
B)osteoporosis
C)arthritis
D)patella femoral knee disorder

Question 8

Using ___________ and performing fewer repetitions will build muscle strength whereas using ______________ but performing a higher number of repetitions will build muscle endurance.

A)Warm-up phase; cool down phase
B)Heavier weights; lighter weights
C)Push-ups; lighter weights
D)Pilates; heavier weights

Question 9

An injury sustained during physical activity that produces swelling and pain in the knee and is caused by overuse is called:

A)anterior cruciate ligament pain
B)knee splints
C)patella femoral knee pain
D)interior circulate splints

Question 10

The letters RICE, a method for treating sports-related injuries, stands for:

A)relieve, ice, control, elevate
B)rest, isolate, control, elevate
C)rest, ice, compress, elevate
D)relieve, ice, compress, elevate

Question 11

All but which of the assessments listed below measure a woman's body composition except one.Which one does not?

A)hydrostatic weighing
B)body mass index
C)electrical impedance
D)body pod

Question 12

Clair has reached her desired weight goal.What does she need to do to maintain her weight loss for a year or more?

A)Eat a low-fat diet
B)Monitor body weight and food intake
C)Exercise on a regular basis
D)All of the above

Question 13

Compulsive exercising can have negative consequences for females.Which of the following is a negative consequence of compulsive exercise?

A)getting a good night's sleep following a strenuous workout
B)balanced hormonal levels
C)reduced bone density
D)endorphins circulating throughout the body

Question 14

The American College of Obstetricians and Gynecologists states that women who have certain physical disorders should not exercise during pregnancy.Of the following list, which one is not one of the conditions?

A)preterm membrane rupture
B)low blood pressure
C)fetal growth retardation
D)persistent 2^nd and 3^rd trimester bleeding

Question 15

Women diagnosed with breast cancer and walk ___________ hours per week reduce their risk of breast cancer; physically active women have a ____ percent reduced risk of developing breast cancer.

A)3-5; 25
B)6-10; 40
C)11-12; 25
D)13-15; 40

Question 16

Benefiting the mind and body, Jennifer is practicing an ancient art of exercise that will help reduce stress, lower blood pressure, improve concentration and balance and increase muscular strength, endurance and flexibility.This form of exercise is:

A)Yoga
B)Aerobics
C)Strength training
D)Mind-body conditioning

Question 17

The maximum target heart rate for a 26 year old female is _____?

A)200
B)194
C)226
D)184

Question 18

Cardiorespiratory endurance, because it affects the health of the heart, lungs, and arterial system, is considered to be the most essential component of a physical fitness program.

Question 19

The Centers for Disease Control determined that almost 45 percent of adults and 29% of children in the United States are either overweight or obese.

Question 20

Lynn is pregnant and wants to begin an exercise routine.In what ways will exercising during pregnancy help Lynn achieve a healthy and successful pregnancy?

A)relieve back pain and improve posture by strengthening and toning muscles
B)prevent joint injury by activating the lubricating fluid in joints
C)ease labor because of stronger muscles, healthier heart and stronger endurance
D)all of the above will help Lynn during her pregnancy.

Question 21

Research indicates that individuals who exercised less than two to three times per week had less depression, anger, cynical distrust, and stress than individuals who exercised more often.

Question 22

Christie wanted to build muscular strength so she increased the number of repetitions she did on the 40 pound bar bells.This will improve Christi's muscular strength.

Question 23

Childhood obesity, related to lack of physical activity, may be a precursor for adverse health effects in adulthood.

Question 24

Women who have normal menstrual periods should abstain from fitness activities during their period, therefore they will not develop abnormal menstrual flow.

Question 25

Exercise activities equivalent to running 20 hours a week for 6 months yields a physiologic stress response in a woman's body and causing the body to move into a defensive mode.

Question 26

It is recommended that a woman who is experiencing premenstrual syndrome (PMS) should avoid exercising during her menstrual cycle.

Question 27

Varying the exercise routine, engaging in fun activities, and exercising with a partner all improve the chances that you will remain involved in your fitness program.

Question 28

Lean body mass is composed of muscles, teeth, bones, connective tissue, and organ tissue.

Question 29

Measuring body mass index is an accurate method of determining healthy body weight as well as determining the accurate percentage of body fat.

Question 30

Compulsive exercising can lead to medical complications such as stress fractures, osteoporosis, loss of menses, heart arrhythmias and prolonged electrical conduction of the heart with sudden death.

Question 31

The purpose of the warm-up phase of a physical activity program is to prepare for a more vigorous workout and reduce the potential for injury.

Question 32

Both hydrostatic weighing and calculating body mass index are methods used to determine a woman's body composition.

Question 33

The range of percentage of body fat for a woman who is considered to be excessively lean is between 8% and 17%.

Question 34

Because the fetus has a built-in safe environment surrounded by amniotic fluid, it is protected from all types of vigorous exercise activities by the mother.

Question 35

An older woman who is in good condition is not recommended to seek medical clearance or physical exam prior to starting a comprehensive exercise program.

Question 36

Isotonic weight training involves applying force without movements such as tightening the buttocks while sitting.

Question 37

Research studies indicate that women who incorporate fitness activities and reduce caloric intake into their weight-management program maintained their weight loss for a longer period of time than women who only ingested fewer calories but did not participate in an exercise program.

Question 38

Older exercisers, compared to the sedentary elderly, are less likely to live to an advanced age due to increased stress on the body.

Question 39

A woman whose body fat drops below 10% usually has irregular or absent menstrual periods, called dysmenorrhea.

Question 40

Most of the health-related benefits of being physically active occur when a woman exercises at least 150 minutes a week at a moderate-intensity.

Question 41

Develop a protocol that will enable a woman to stay involved in a physical activity program (exercise adherence).What should be included? Who should be a part of the program and what time line should be developed?

Question 42

Describe the major components of a comprehensive physical activity program and include time guidelines, describe activities, and explain the purpose of each component.

Question 43

Discuss the benefits to be gained and the precautions to be considered if a woman exercises during pregnancy, as explained by the authors.Suggest five possible exercises that pregnant women can engage in and suggest ways to make them safer to perform during pregnancy.

Question 44

Design an exercise program for an older woman you may know.Describe guidelines for a safer and more effective outcome.

Question 45

Discuss the various physical, psychological, and social benefits a woman can realize as a result of participating in a comprehensive fitness program.