Deck 2: Principles of Physical Fitness

Question 1

Which condition is closely linked to heart disease?

A) low cardiorespiratory fitness
B) low muscular strength
C) poor flexibility
D) poor reaction time

Answer 1

A

Question 2

What is the best way to lose body fat?

A) fad diets endorsed by celebrities
B) exercise alone
C) diet pills and supplements
D) sensible diet and regular exercise

Answer 2

D

Question 3

Which activity best demonstrates specificity of training?

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

Answer 3

B

Question 4

Which of the following is a dimension used to determine the amount of overload needed to maintain or improve one's fitness level?

A) cool-down time
B) flexibility
C) specificity
D) frequency

Question 5

What is one effect of increasing one's cardiorespiratory endurance?

A) The amount of blood pumped per heartbeat decreases.
B) The resting heart rate decreases.
C) Blood volume decreases.
D) The resting blood pressure increases.

Question 6

Which term is defined as the ability of the body to perform prolonged, large-muscle, dynamic exercise at moderate to high levels of intensity?

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

Question 7

What is muscular endurance?

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

Question 8

What characterizes healthy body composition?

A) a high proportion of muscle and bone and an acceptably low proportion of fat and water
B) a high proportion of muscle, fat, and bone and a low proportion of water
C) a high proportion of bone, fat, and water and a low proportion of muscle
D) a high proportion of muscle, bone, and water and an acceptably low proportion of fat

Question 9

What is the definition of muscular strength?

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

Question 10

According to the latest recommendations, for substantial health benefits adults should

A) do at least 150 minutes of moderate-intensity aerobic exercise per week.
B) exercise at a moderate level for 10 to 15 minutes every day.
C) limit themselves to performing some type of resistance training every day.
D) get at least 150 minutes of vigorously intense exercise per day.

Question 11

Which is the best definition of physical activity?

A) movement carried out by the skeletal muscles that requires energy
B) actions that use about 150 calories of energy per hour
C) exercise that significantly increases breathing and heart rates
D) any repetitive movement that causes gains in muscle mass

Question 12

To which type of physical activity does the term exercise specifically refer?

A) discontinuous and unplanned activity
B) planned, structured, and repetitive activity
C) very occasional and brief activity
D) random or unstructured activity

Question 13

Which of the following statements best describes flexibility?

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

Question 14

Which statement is correct regarding physical activity?

A) People should avoid doing more than two hours of activity per day.
B) Regular activity must be intense to provide health benefits.
C) Activity must be in the form of a formal, continuous exercise program.
D) A little physical activity is better than none.

Question 15

Physical activity guidelines published by the U.S. Department of Health and Human Services suggest which action to achieve or maintain weight loss?

A) Exercise up to 90 minutes per day.
B) Exercise 45 to 60 minutes per day.
C) Exercise 10 to 20 minutes per day.
D) Exercise for 30 minutes every other day.

Question 16

The body adapting to a gradual increase in the amount of exercise is the definition of which stage of exercising?

A) progressive overload
B) specificity of exercise
C) the principle of reversibility
D) the principle of assessment

Question 17

Which change to muscle cells causes older adults to lose muscular strength?

A) The cells get smaller in size.
B) The cells get larger in size.
C) The cells increase in number.
D) The cells attach to the nervous system.

Question 18

Cardiorespiratory endurance, flexibility, and muscular strength are all components of

A) body composition.
B) specific skill activities.
C) health-related fitness.
D) relative strength.

Question 19

Which statement is true regarding exercise and physical activity for those with disabilities?

A) People with disabilities are limited in the levels of fitness they can attain.
B) Physical activity for people with disabilities carries more risks than for able-bodied people.
C) Physical activity is more important for people with disabilities than for able-bodied people.
D) Participation in competitive sports such as tennis and hockey is not possible for people with disabilities.

Question 20

Which ability is a skill-related fitness component?

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

Question 21

Which combination of activities is most effective at developing healthy body composition?

A) weight training and stretching
B) a sensible diet and regular exercise
C) a sensible diet and sedentary activities
D) stretching and cardiorespiratory endurance exercise

Question 22

What is the recommended duration for a session of cardiorespiratory endurance exercise?

A) 5 to 10 minutes
B) 10 to 20 minutes
C) 20 to 60 minutes
D) 60 to 120 minutes

Question 23

Which of the following statements about exercise intensity is accurate?

A) The intensity level required to obtain health benefits is greater than that needed to improve fitness.
B) Fitness benefits occur when people exercise harder than their normal level of activity.
C) The appropriate level of exercise intensity is the same for all people.
D) To develop flexibility, a person must stretch the muscles to the same length each time.

Question 24

Which activities are best for developing cardiorespiratory endurance?

A) activities that involve continuous rhythmic movements of large muscle groups
B) activities that alternate between brief periods of maximal exertion and rest
C) activities that gently extend joints beyond their normal range of motion
D) activities that involve working with weights or against resistance

Question 25

How does cooling down help those who exercise?

A) It restores circulation to its normal resting condition.
B) It extends the duration of the cardiorespiratory endurance portion of the workout.
C) It increases the chance of overtraining.
D) It is most effective for workouts of less than 20 minutes in duration.

Question 26

Which is a good strategy for evaluating a health and fitness center?

A) Sign a long term contract based solely on what is in the brochure.
B) Visit at the time of day when you plan to use the club.
C) Accept the lowest cost of membership.
D) Assume that the equipment will be updated regularly.

Question 27

Which is most effective in improving flexibility?

A) stretching when muscles feel tight
B) stretching once a month
C) stretching a few muscles each time
D) stretching major muscle groups regularly

Question 28

What is one way to effectively develop a higher degree of fitness?

A) Consistently overtrain.
B) Keep to a rigid, unchanging program.
C) Vary the program from time to time.
D) Take time off and then restart the process.

Question 29

What is the best way to improve and maintain fitness?

A) exercising very hard once a week
B) exercising consistently
C) choosing the best form of exercise
D) exercising for a long time every day

Question 30

Which activities are on the bottom level of the physical activity pyramid?

A) walking, climbing stairs, and yard work
B) jogging, swimming, and bicycling
C) weight lifting and running
D) stretching and walking

Question 31

How quickly will people who stop exercising lose up to 50% of their fitness improvement?

A) 1 week
B) 2 weeks
C) 3 weeks
D) 2 months

Question 32

When are overuse or overtraining injuries most likely to occur?

A) when a person trains 3 days on average per week after a period of inactivity
B) when a person warms up prior to exercise, thus putting extra stress on the leg and arm muscles
C) when a person increases the frequency of exercise before increasing the intensity of exercise
D) when a person increases the intensity of exercise before increasing the time (duration) of exercise

Question 33

An exercise stress test is used to detect

A) joint problems.
B) excess body fat.
C) excess emotional stress.
D) symptoms of heart disease.

Question 34

If one must temporarily stop exercising regularly, which factor should be maintained while the others are curtailed?

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

Question 35

Which activities best develop muscular strength and endurance?

A) activities that involve continuous rhythmic movements of large muscle groups
B) activities that gently extend joints beyond their normal range of motion
C) activities that involve working with resistance, such as weights
D) activities that focus on relaxing the muscles and quieting the mind

Question 36

Training can improve the body's ability to transport and use oxygen no more than about

A) 5 to 10%.
B) 5 to 30%.
C) 40 to 50%.
D) 60 to 70%.

Question 37

What does the Physical Activity Readiness Questionnaire for Everyone (PAR-Q+) achieve?

A) It establishes a proper exercise intensity level.
B) It identifies potential exercise resources.
C) It determines exercise safety.
D) It helps set exercise goals.

Question 38

The time component of the FITT-VP refers to the

A) amount of weight lifted in one repetition.
B) number of training days per week.
C) type of exercise a person engages in.
D) number of sets and repetitions of specific exercises.

Question 39

What is the first step in creating a successful fitness program?

A) determining your training intensity
B) assessing your current fitness level
C) setting specific fitness goals
D) choosing activities to participate in

Question 40

What is another name for cycle training?

A) specificity
B) skill training
C) periodization
D) overload

Question 41

Balance is considered a skill-related component of fitness.

Question 42

Swimming and jogging can help develop cardiorespiratory endurance.

Question 43

Short periods of intense activity do not compensate for hours of inactivity.

Question 44

Daily physical activity of 30 minutes per day is sufficient for most people to maintain weight loss.

Question 45

It is impossible to become an elite athlete if you have a disability.

Question 46

Coordination is considered a health-related component of fitness.

Question 47

The relative risk of death from heart disease decreases by as much as 65% when the least and most active men and women are compared.

Question 48

Moderate-intensity physical activity can improve health, but it may not be enough to improve fitness.

Question 49

For most people, the optimal frequency for cardiorespiratory endurance exercise in a general fitness program is three to five days per week.

Question 50

Muscular strength is the ability to sustain a given level of muscular tension for a long period of time or to contract a muscle repeatedly.

Question 51

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

Question 52

Endomorph, mesomorph, and ectomorph are all examples of somatotypes.

Question 53

Exercise and physical activity are synonyms.

Question 54

Moderate levels of physical activity can improve brain health and function.

Question 55

The principle of specificity states that placing increasing amounts of stress on the body causes adaptations that improve fitness.

Question 56

Cardiorespiratory endurance training is the best way to increase muscle mass.

Question 57

Cardiorespiratory endurance exercise should take place in sessions or bouts of at least 20 continuous minutes in order to build fitness.

Question 58

The benefits of exercise extend beyond disease prevention.

Question 59

To obtain health benefits, one must do daily physical activity in one session rather than in multiple bouts.

Question 60

The amount of exercise a person needs to improve fitness is dependent on that person's current level of fitness.

Question 61

List and describe each dimension of progressive overload. Provide an example of how to apply each dimension to one of the components of health-related fitness.

Question 62

Callisthenic exercises such as sit-ups and push-ups can develop muscular strength and endurance.

Question 63

Define physical activity and exercise, and describe the differences between them. Give at least three specific examples of each.

Question 64

Describe an appropriate warm-up and cool-down for an exercise session. List at least three positive effects that each exercise has on the body.

Question 65

The three phases of an exercise program are the beginning, progress, and maintenance phases.

Question 66

A person who stops exercising on a regular basis may lose up to 50% of her or his fitness improvements within two months.

Question 67

Explain the importance of physical activity for people with disabilities, and give two examples each of activities and competitive sports geared toward disabled individuals.

Question 68

Lifestyle physical activities make up the tip of the physical activity pyramid.

Question 69

To obtain fitness benefits, one must do high-intensity endurance exercise for a minimum of 45 to 60 minutes.

Question 70

Training lightly during one workout and intensely during the next workout is an example of periodization.

Question 71

Explain the differences among the guidelines for physical activity for health promotion, the guidelines for physical activity to promote weight management, and the guidelines for exercise to build physical fitness. For each set of guidelines, give an example of a program that meets the goals set by the guidelines.

Question 72

A warm-up increases blood flow to muscles.

Question 73

The bottom level of the physical activity pyramid contains strength training and flexibility exercises.