Question 1

Brad’s girlfriend is supportive of his taking up cycling because she knows that physical activity can help strengthen heart muscles and _____. 
A)lower resting heart rate, raise triglycerides and LDL-cholesterol, and lower HDL-cholesterol
B)lower resting heart rate, lower triglycerides and LDL-cholesterol, and raise HDL-cholesterol
C)raise resting heart rate, lower triglycerides and LDL-cholesterol, and raise HDL-cholesterol
D)raise resting heart rate, raise triglycerides and LDL-cholesterol, and lower HDL-cholesterol

Accepted Answer

Cycling can help lower resting heart rate, lower triglycerides and LDL-cholesterol levels, and raise HDL-cholesterol levels, which are all beneficial for cardiovascular health. Option A and D have contradictory effects or incorrect combinations of parameters. Option C, which suggests raising the resting heart rate, is neither desirable nor true, as cycling is known to lower the resting heart rate.

Question 2

Body fat is best reduced through _____, whereas muscle mass can be increased through _____ activities
A)lifting weights, stretching
B)yoga, interval training
C)walking at a brisk pace, resistance training
D)stretching, controlled breathing

Accepted Answer

Body fat is best reduced through aerobic activities like walking at a brisk pace, while muscle mass can be increased through resistance training activities.

Question 3

_____ is defined as “bodily movement that is produced by the contraction of skeletal muscle and that substantially increases energy expenditure.”  
A)Regular exercise
B)Strenuous exercise
C)Physical activity
D)Muscular action

Accepted Answer

Physical activity is the most appropriate term to define bodily movements that increase energy expenditure, regardless of the intensity or duration. Regular exercise and strenuous exercise both imply a higher level of intensity and regularity, while muscular action is a term that refers more specifically to the contraction of individual muscles or muscle groups, and not necessarily to overall bodily movements.

Question 4

_____ is the ability to perform moderate to vigorous levels of activity without undue fatigue. 
A)Physical fitness
B)Physical action
C)Exercise
D)Physical training

Accepted Answer

Physical fitness is the ability to perform moderate to vigorous levels of physical activity without undue fatigue. This includes cardiovascular endurance, muscular strength and endurance, flexibility, and body composition. Physical action refers to any type of movement, while exercise specifically refers to physical activity that is planned, structured, and repetitive for the purpose of improving or maintaining physical fitness. Physical training is a more specific term that refers to a structured program of physical exercise designed to improve performance or achieve specific fitness goals.

Question 5

Numerous studies show that as little as _____ minutes of sustained physical activity on most days can substantially improve health and quality of life.
A)15
B)30
C)45
D)60

Accepted Answer

Studies have shown that as little as 30 minutes of activity on most days of the week can significantly improve health and quality of life. It is recommended by health organizations to aim for at least 150 minutes of moderate-intensity aerobic activity per week.

Question 6

Zach, who has had high blood pressure for years, has lost 7 pounds as a result of climbing stairs rather than taking the elevator whenever he can. At his next checkup, his doctor will probably tell him that his blood pressure is now _____ as a result of his losing weight.
A)higher
B)unchanged
C)normal
D)lower

Accepted Answer

By losing pounds as a result of taking the stairs instead of the elevator, Zach has most likely improved his health overall, including reducing his blood pressure. Therefore, his doctor would likely tell him that his blood pressure is now lower.

Question 7

If Joe’s maximum heart rate is 202, what is his target heart rate?
A)202-210
B)173-201
C)142-184
D)101-171

Accepted Answer

The answer of If Joe’s maximum heart rate is 202,...

Question 8

The _____ of a physical activity refers to the amount of physical exertion required during the activity.
A)frequency
B)repetition cycle
C)exhaustion factor
D)intensity

Accepted Answer

Intensity refers to the amount of exertion or energy expended during an activity. Frequency refers to how often an activity is performed, repetition cycle is not a commonly used term in relation to physical activity or exercise, and exhaustion factor is not a recognized term in the field of exercise science.

Question 9

Physical activity helps to reduce a person’s risk for certain chronic diseases such as high blood pressure, stroke, cardiovascular disease, type 2 diabetes, _____, and some forms of cancer.
A)asthma
B)arthritis
C)emphysema
D)osteoporosis

Accepted Answer

Physical activity can help to prevent or slow down the progression of osteoporosis by building bone strength and density. It is not known to directly prevent or reduce the risk of asthma, arthritis, or emphysema.

Question 10

_____ refers to the ability of the circulatory and respiratory systems to supply oxygen and nutrients to working muscles during sustained physical activity. 
A)Muscular strength
B)Muscular endurance
C)Cardiovascular fitness
D)Body composition

Accepted Answer

Cardiovascular fitness refers to the ability of the heart, lungs, and blood vessels to supply oxygen and nutrients to working muscles during sustained physical activity. Muscular strength refers to the maximum amount of force that can be generated by a muscle or group of muscles. Muscular endurance refers to the ability of muscles to perform repeated contractions over an extended period of time. Body composition refers to the proportion of fat, muscle, and other tissues in the body.

Question 11

Regular physical activity helps to _____ muscle mass and _____ body fat.  
A)decrease, increase
B)decrease, maintain
C)increase, decrease
D)maintain, increase

Accepted Answer

Regular physical activity, especially strength training, helps to increase muscle mass due to the stimulus it provides for muscle growth. At the same time, physical activity can decrease body fat through the energy expenditure it creates. Therefore, option C is the best choice as it correctly identifies the increase in muscle mass and decrease in body fat that physical activity can provide.

Question 12

Kate uses the Borg Scale of Perceived Exertion, which means that she ____.
A)uses a standard chart to estimate the number of kcalories she is expending while exercising
B)gradually increases the pace of exercise until she is too winded to talk while exercising
C)estimates the intensity of her exercise by monitoring her heart rate in response to exercise
D)decreases her exercise routine for 1-3 minutes after achieving her target heart rate

Accepted Answer

The Borg Scale of Perceived Exertion is a subjective method where individuals estimate the intensity of their exercise based on how hard they feel they are working, often correlating with heart rate.

Question 13

What, in addition to breathing and heart rate, is often used to judge the intensity of physical activity?
A)Time
B)Calories expended
C)Sweating
D)Onset of hunger

Accepted Answer

Sweating is often used as an indicator of the intensity of physical activity, as it reflects the body's effort to cool itself during exertion.

Question 14

To improve cardiovascular fitness, _____ workout sessions per week are optimal.
A)1-2
B)3-5
C)6-8
D)9-12

Accepted Answer

According to the American College of Sports Medicine, 3-5 workouts per week of moderate to vigorous intensity for at least 30 minutes per session are optimal for improving cardiovascular fitness.

Question 15

What proportion of American adults and youths lead a sedentary lifestyle?
A)Almost 30%
B)Almost 40%
C)Nearly 50%
D)Nearly 60%

Accepted Answer

According to the World Health Organization, nearly 50% of youths lead a sedentary lifestyle.

Question 16

Leon’s dad is 47. What is his maximum heart rate?
A)173
B)181
C)205
D)220

Accepted Answer

The maximum heart rate is typically calculated as 220 minus the person's age. For Leon's dad, it would be 220 - 47 = 173.

Question 17

Increased physical activity decreases a person’s risk of developing which of the following forms of cancer? 
A)Skin, lung, pancreatic, prostate, stomach, and breast (postmenopausal)
B)Bone, colorectal, testicular, uterine, cervical, and liver
C)Breast (postmenopausal), colorectal, uterine, esophageal, and kidney
D)Lung, skin, bone, uterine, esophageal, and liver

Accepted Answer

According to research, increased physical activity can decrease a person's risk of developing breast cancer (postmenopausal), colorectal cancer, uterine cancer, esophageal cancer, and kidney cancer.

Question 18

Lance’s aunt is at risk for developing osteoporosis; however, if she begins weight-bearing physical activity she may experience: 
A)slower bone formation, increased progression of age-related bone loss, and reduced likelihood of injuries when falls occur.
B)enhanced bone formation, hastened progress of age-related bone loss, and increased likelihood of injuries when falls occur.
C)increased bone formation, controlled progression of age-related bone loss, and enhanced likelihood of injuries when falls occur.
D)stimulated bone formation, slower progression of age-related bone loss, and a reduction in the likelihood of injuries when falls occur.

Accepted Answer

Weight-bearing physical activity stimulates bone formation and slows down age-related bone loss. This ultimately reduces the risk of developing osteoporosis. Additionally, weight-bearing physical activity can also help reduce the likelihood of injuries when falls occur as it improves balance, coordination, and strength.

Question 19

What type of exercise should Laura do in order to achieve cardiovascular fitness? 
A)Swimming
B)Weight training
C)Yoga
D)Stretching

Accepted Answer

Swimming is an excellent choice for cardiovascular fitness as it works the entire body and provides a low-impact form of exercise. Weight training and stretching are more focused on muscular strength and flexibility, while yoga may improve cardiovascular health but not as effectively as swimming.

Question 20

Guidelines often used to either design or evaluate a physical fitness program are collectively known as the FITT principle. FITT stands for _____. 
A)fast, intervals, tendons, and talent
B)frequency, intensity, type, and time
C)fun, increasing, try, and today
D)feasible, intervals, triceps, and theory

Accepted Answer

The acronym FIT is commonly used to refer to the guidelines for a physical fitness program. The terms that make up the acronym are frequency, intensity, type, and time, which are critical factors to consider when designing or evaluating a fitness program.

Quiz 9: Physical Activity and Health

Brad’s girlfriend is supportive of his taking up cycling because she knows that physical activity can help strengthen heart muscles and _____.

Body fat is best reduced through _, whereas muscle mass can be increased through _ activities

_____ is defined as “bodily movement that is produced by the contraction of skeletal muscle and that substantially increases energy expenditure.”

_____ is the ability to perform moderate to vigorous levels of activity without undue fatigue.

Numerous studies show that as little as _____ minutes of sustained physical activity on most days can substantially improve health and quality of life.

Zach, who has had high blood pressure for years, has lost 7 pounds as a result of climbing stairs rather than taking the elevator whenever he can. At his next checkup, his doctor will probably tell him that his blood pressure is now _____ as a result of his losing weight.

If Joe’s maximum heart rate is 202, what is his target heart rate?

The _____ of a physical activity refers to the amount of physical exertion required during the activity.

Physical activity helps to reduce a person’s risk for certain chronic diseases such as high blood pressure, stroke, cardiovascular disease, type 2 diabetes, _____, and some forms of cancer.

_____ refers to the ability of the circulatory and respiratory systems to supply oxygen and nutrients to working muscles during sustained physical activity.

Regular physical activity helps to _ muscle mass and _ body fat.

Kate uses the Borg Scale of Perceived Exertion, which means that she ____.

What, in addition to breathing and heart rate, is often used to judge the intensity of physical activity?

To improve cardiovascular fitness, _____ workout sessions per week are optimal.

What proportion of American adults and youths lead a sedentary lifestyle?

Leon’s dad is 47. What is his maximum heart rate?

Increased physical activity decreases a person’s risk of developing which of the following forms of cancer?

Lance’s aunt is at risk for developing osteoporosis; however, if she begins weight-bearing physical activity she may experience:

What type of exercise should Laura do in order to achieve cardiovascular fitness?

Guidelines often used to either design or evaluate a physical fitness program are collectively known as the FITT principle. FITT stands for _____.