Deck 3: Fundamentals of Physical Fitness

Question 1

One benefit of 5-10 minutes of low-to-moderate-intensity aerobic and muscular endurance activities prior to a training session is

A)an increase in core body and muscle temperature.
B)redirection of blood flow away from working muscles.
C)gradual recovery of heart rate.
D)gradual reduction of blood pressure.

Answer 1

A

Question 2

A person's ability to engage in continued muscular exertion over a period of time,such as carrying a book bag throughout the day,relies on

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

Answer 2

B

Question 3

The "F" within the FITT formula would apply to which exercise program component?

A)walking at a brisk pace for 45 minutes
B)holding a hamstring stretch to the point of mild discomfort
C)cycling as a mode of exercise
D)running 3 days per week

Answer 3

D

Question 4

The relative amounts of muscle,fat,bone,and other vital tissues of the body are more commonly referred to as

A)muscular strength.
B)body weight.
C)body composition.
D)muscular endurance.

Question 5

Sarah is interested in purchasing a piece of home exercise equipment for aerobic workouts.She wants to build her cardiorespiratory fitness but has knee problems.Which of the following would be the best option for her?

A)an elliptical trainer
B)a motorized treadmill
C)an "all-in-one" weight machine
D)a stair-climbing machine

Question 6

The frequency recommendation of 2 to 3 nonconsecutive days per week is provided by the American College of Sports Medicine for which fitness component?

A)cardiorespiratory endurance
B)muscular strength and endurance
C)flexibility
D)body composition

Question 7

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

A)body composition
B)muscular endurance
C)agility
D)desire to compete

Question 8

In addition to using the FITT formula to develop your exercise program,you need to choose activities for your program based on

A)your fitness level and goals.
B)what activities are recommended.
C)your desire to work out.
D)whether you get enough sleep.

Question 9

Your ability to perform a variety of aerobic activities,such as running and cycling,is directly dependent on your

A)cardiorespiratory endurance.
B)muscular strength.
C)body composition.
D)reaction time.

Question 10

Which of the following is an appropriate recommendation for choosing the right exercise shoes?

A)Choose shoes in a popular color and style.
B)Try shoes out by simulating some of your exercise activities.
C)Try your shoes on at the beginning of the day.
D)Make sure your heels slip as you move.

Question 11

The Physical Activity Readiness Questionnaire (PAR-Q)is typically used to determine what?

A)your state of physical fitness
B)your ability to perform certain physical activities
C)whether your stress level is too high
D)whether you can safely increase your level of physical activity

Question 12

Which of the following is a benefit associated with increased physical activity?

A)increased blood fats
B)higher resting heart rate
C)improved mood
D)lower bone density

Question 13

In terms of home exercise equipment,the best type is one that

A)you will use.
B)is expensive.
C)exercises the lower body.
D)can be easily storeD.

Question 14

Any activity that requires caloric expenditure and movements to get you through your day is referred to as

A)physical fitness.
B)exercise.
C)physical activity.
D)weight loss.

Question 15

Which of the following is a recommendation for safely exercising in hot weather?

A)Avoid it completely.
B)Work out in the cooler morning and evening hours.
C)Cut back your cardio activity.
D)Wear extra safety gear.

Question 16

If an individual wearing a pedometer was to average approximately 11,000 steps per day,he or she would be classified as

A)highly active.
B)active.
C)low active.
D)sedentary.

Question 17

Which component of skill-related fitness refers to the ability to change the direction of your body in a quick and precise manner?

A)balance
B)agility
C)reaction time
D)coordination

Question 18

Which of the following is the correct sequence for a complete workout?

A)conditioning,warm-up,stretching,cool-down
B)warm-up,cool-down,conditioning,stretching
C)warm-up,conditioning,cool-down,stretching
D)stretching,warm-up,conditioning,cool-down

Question 19

The principle of progressive overload is best demonstrated in which of the following?

A)a person who gradually loses fitness gains after months of inactivity
B)a person who starts at 20 push-ups and gradually increases to 50 push-ups
C)a person who performs leg extension exercises to improve cycling performance
D)a person who consistently exercises at a steady pace

Question 20

The principle of specificity of training is best indicated by which of the following activities?

A)weight training to develop cardiorespiratory endurance
B)doing push-ups to develop chest and shoulder strength
C)running to develop flexibility
D)bicycling to develop back strength

Question 21

Skill-related fitness includes agility,balance,body composition,flexibility,and reaction time.

Question 22

Research indicates that exercise may improve cognition by stimulating the production of brain cells.

Question 23

If a person's average steps per day,based on pedometer tracking,were less than 5,000 steps,that individual would be classified as somewhat active.

Question 24

When poor air quality is an issue in places where people exercise,which of the following is suggested?

A)Avoid exercising near congested streets and heavy traffic.
B)Avoid outdoor exercise;stay indoors.
C)Speed up your workout by using higher intensity.
D)Try to breathe through your mouth instead of your nose.

Question 25

Exercising in cold weather can be a problem for individuals with high blood pressure or heart problems.

Question 26

The ability to synchronize multiple movement patterns into sequenced,efficient,controlled movement is referred to as agility.

Question 27

Randy has been exercising in the heat and complaining that he is not feeling well.His skin is cool,moist,and pale.He is also complaining about a headache,nausea,and dizziness.You also notice he is sweating heavily.Which heat-related problem is Randy most likely experiencing?

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

Question 28

Physical activity does more damage than good for an individual with arthritis.

Question 29

Which of the following would NOT be considered a common physical-activity-related injury?

A)ankle sprain
B)groin pull (strain)
C)hamstring strain
D)anterior cruciate ligament (ACL)tear injury

Question 30

Which of the following would NOT be an appropriate recommendation for a person experiencing sore or stiff muscles from too much activity?

A)Gently massage the affected muscles.
B)Engage in low-intensity activity such as walking.
C)Exercise the affected muscles at high intensity to push through the pain.
D)Take an over-the-counter pain medication.

Question 31

Calisthenics are generally ineffective as muscular strengthening exercises.

Question 32

Many sports drinks are high in sugar.

Question 33

Cardiorespiratory endurance depends,in part,on the force of the heart's pumping action.

Question 34

The warm-up for an exercise-training session should consist of

A)20-30 minutes of low-to-moderate intensity aerobic and muscular endurance activities.
B)15-20 minutes of high intensity flexibility exercises.
C)5-10 minutes of low-to-moderate intensity aerobic and muscular endurance activities.
D)5-10 minutes of stretching.

Question 35

When considering a sports beverage for hydration during intense workouts,it is best to choose one with ________ carbohydrates.

A)2-4 percent
B)4-8 percent
C)8-12 percent
D)>14 percent

Question 36

You can increase your physical activity while at work by

A)having lunch with coworkers.
B)taking more frequent coffee breaks.
C)hand-delivering a message instead of e-mailing or calling.
D)taking time out for a nap.

Question 37

The ACSM guidelines for minimal frequency of muscle fitness training are ________ days per week.

A)1-2
B)2-3
C)3-5
D)4-6

Question 38

The PRICE method suggested for care of exercise-related sprains and strains stands for

A)pressure,rest,isolate,compression,exercise.
B)protection,rest,ice,compression,elevation.
C)protection,resistance training,isometrics,compression,exercise.
D)pressure,raised feet,ice,carbohydrate,exercise.

Question 39

The duration of time you spend in each aerobic session depends,in part,on the exercise intensity you choose.

Question 40

The ________ refers to the optimal or ideal intensity for achieving maximum benefit from your activity.

A)warm-up
B)target zone
C)cool-down
D)frequency

Question 41

One hydration recommendation for exercise is to drink about 20 fluid ounces about 2-3 hours before exercise.

Question 42

Motorized treadmills are good for improving cardiovascular fitness and lower body muscle tone.

Question 43

The FITT acronym stands for flexibility,isometrics,target zone,and type.

Question 44

For workouts lasting less than 3 hours,water is considered to be an adequate fluid replacement.

Question 45

The heat index is a measure of how much heat the body produces during exercise.

Question 46

Having too much or too little body fat can have a negative impact on your health,including increased risk for various diseases.

Question 47

Wearing cotton clothing while exercising effectively "wicks" moisture away from the skin during exercise.

Question 48

To be considered active,adults should take about 5,000 steps a day.

Question 49

According to guidelines from the American College of Sports Medicine,the recommended frequency for flexibility exercises is 4-6 days per week.

Question 50

Effective use of a pedometer involves resetting the step counter to zero each morning.

Question 51

For safe improvements in fitness,you should slowly increase the amount you train until you reach the desired level of fitness.

Question 52

With heat cramps,blood flow to the skin increases,causing a decrease in blood flow to vital organs.

Question 53

In a complete workout,the first phase an exerciser should complete is stretching exercises.

Question 54

The "threshold" is the minimum intensity for achieving specific fitness benefits.

Question 55

The altitude at which you exercise can affect your hydration.

Question 56

Flexibility of the upper back and quadriceps is important to help prevent lower back pain.

Question 57

The proper placement of a pedometer is belted on the outermost part of your hip.

Question 58

Exercising in the heat and humidity places extra stress on the body.

Question 59

The fitness principle of specificity is that the body must be exposed to a greater amount of activity than normal.

Question 60

When looking for a new pair of exercise shoes,the "toe test" involves making sure that,when your foot is in the shoe,your toes reach all the way to the front of the shoe.

Question 61

Distinguish between physical activity and exercise.

Question 62

A friend wants to begin a structured exercise program and has heard that general guidelines exist regarding recommended intensity for various exercise components,but does not know what they are.Explain to your friend these intensity guidelines within each area of health-related fitness.

Question 63

A(n)________ allows you to measure the number of steps you take each day,determining how physically active you are.

Question 64

Body composition can be affected by ________ as well as by various types of physical activities.

Question 65

When it comes to fitness and fitness gains,the "use it or lose it" principle is also known as the principle of ________.

Question 66

Proper treatment for shin splints involves rest,ice,and over-the-counter pain medication,if needed.

Question 67

Muscular ________ is the ability of a muscle or group of muscles to generate or apply force.

Question 68

Cardiorespiratory fitness is developed through ________ activities.

Question 69

The fitness principle,which states that the effects of training are directly related to the types of activities performed,is known as the principle of ________.

Question 70

Achieving ________-related fitness includes components that have a direct effect on your overall functional health.

Question 71

You have a friend who is debating purchasing some home exercise equipment to improve her cardiorespiratory endurance.She asks you what some options are and for several factors she should consider with each option.Provide an overview of several different options for your friend.

Question 72

The ability of a joint to move through its full range of motion is known as ________.

Question 73

Physical fitness is developed through planned ________.

Question 74

The ________ is the minimum intensity for achieving specific fitness benefits.

Question 75

Brad is complaining that he is no longer motivated by his exercise program.He recently began a jogging program and runs 5 days a week by himself on an indoor track.He knows that running is a good aerobic exercise but does not really like it and is constantly sore from his workouts.Based on the information given in the scenario,provide some motivational suggestions for Brad's program.

Question 76

Develop some suggestions to prevent heat-related problems for a group of friends who you know will be hiking outdoors in a hot,humid environment.In your response,make sure also to contrast heat-related problems for your friends so they know how to recognize them.

Question 77

If you bike or rollerblade as a form of regular physical activity,wearing a(n)________ will help you prevent head injury.

Question 78

Describe how to apply the FITT principle to a program in order to build muscular strength and endurance.

Question 79

Your friend has a busy desk job and complains that he simply does not have time to be more physically active.Point out several practical suggestions for how he might be able to incorporate added physical activity into his day.

Question 80

The "I" within the FITT formula stands for ________.