LFIT Quiz Questions

Acetylcholine is released at the terminal branches to cause an action potential on the muscle fiber. A. True B. False

A. True

Progressive Overload is A. training to bring about muscle change through planned periods of overload. B. completing an circuit of resistance exercises during each workout. C. training in such a way as to make a desired adaptation occur. D. adding in different modes of exercise to keep the program exciting.

A. training to bring about muscle change through planned periods of overload.

This muscle type has the greatest oxidative ability (as in endurance ability). A. type I muscle fiber B. type IIx muscle fiber C. type IIa muscle fiber D. All fibers are the same.

A. type I muscle fiber

Which of the following meet the definition of "regular" exercise? A. Five days a week of 30+ minutes of moderate intensity exercise B. All of these C. An adequate combination of moderate intensity exercise and vigorous intensity exercise D. Three or more days a week of vigorous intensity exercise totaling 75+ minutes

B. All of these

For males, body fat below 3 percent is classified as underweight. Which of the following choices is true about being underweight? A. Being underweight allows an individual to eat whatever he wants. B. Being underweight is associated with increased disease risk related to immune function. C. Being underweight is associated with a very low risk for disease. D. Being underweight is associated with increased risk of developing type 2 diabetes.

B. Being underweight is associated with increased disease risk related to immune function.

Aerobic exercise must be of moderate intensity and combined with a moderate calorie reduction to ensure lasting weight loss. A. True B. False

B. False

Research has shown that stretching prior to activity greatly reduces the risk of injury. A. True B. False

B. False

Your journey to better well-being should start by memorizing scientific terms, facts, and research statistics. A. True B. False

B. False

A method of body composition assessment that requires the participant to be weighed while completely submerged under water after all air has been exhaled from the lungs is called: A. Floatocraphy Measurement Analysis (FMA) B. Hydrostatic weighing C. Bioelectrical Impedance Analysis (BIA) D. Air Displacement Plethysmography

B. Hydrostatic weighing

During the first 8 to 12 weeks of a lifting program, you are discouraged that your muscles are not changing size. However, you are getting stronger. What does this illustrate? A. This is a rare occurrence with no real explanation. B. Neuromuscular adaptations are occurring. C. You are engaging in training specifically for strength. D. You do not have the ability to increase muscle size.

B. Neuromuscular adaptations are occurring.

Proprioceptive neuromuscular facilitation is a type of A. aerobic fitness training. B. flexibility training. C. muscular endurance training. D. plyometric training.

B. flexibility training

_____________ is a measure of an individual's cardiorespiratory fitness. A. Maximal heart rate (MHR) B. Heart rate reserve (HRR) C. Volume of oxygen consumption (VO2max) D. Resting metabolic rate (RMR)

C. Volume of oxygen consumption (VO2max)

___________ joints, like the small carpal bones in your hand, provide very limited movement. A. Saddle B. Pivot C. Hinge D. Gliding

D. Gliding

The skinfold sites most commonly used to assess body composition in males are: A. Abdomen, thigh, and chest. B. Abdomen, triceps, and thigh. C. Triceps, chest, and thigh. D. Chest, suprailium, and abdomen.

A. Abdomen, thigh, and chest.

This body composition assessment technique sends a weak electrical current through the body and estimates body fat percentage based on resistance to the flow of the current. A. BIA B. Air displacement plethysmography C. DEXA D. BMI

A. BIA

Which of the following is an example of an effective lifestyle change to impact well-being? A. Changing how you manage your money so you can transition from a high-paying, stressful career to a lower-paying but more-fulfilling career B. Switching from cigarette smoking to hookah (water pipe) smoking C. Substituting soda for coffee as your daily caffeine source D. Moving into a safer neighborhood that is closer to school and sharing an apartment with a roommate who is a smoker

A. Changing how you manage your money so you can transition from a high-paying, stressful career to a lower-paying but more-fulfilling career

According to the video 23 ½ hours, what is a proven, effective treatment for decreasing anxiety and depression? A. Do 30 minutes or more physical activity per day B. Drink a glass of wine or beer C. Ask your doctor to prescribe you antidepressant D. Cut down on fatty foods

A. Do 30 minutes or more physical activity per day

Which of the following statements are true about flexibility? A. Flexibility training changes the responses of the proprioceptors. B. Flexibility training maintains muscle tone and helps prevent injury. C. Flexibility training promotes changes in the connective tissue around the joint. D. Flexibility training is meant to make muscles longer.

A. Flexibility training changes the responses of the proprioceptors. B. Flexibility training maintains muscle tone and helps prevent injury. C. Flexibility training promotes changes in the connective tissue around the joint.

Which of the following is an example of an intrinsic motivation? A. Kim's love of nature is the reason why she goes hiking every weekend. B. Jerold doesn't see any reason to change the way he eats. C. Jocelyne decides to go to a party instead of study because she doesn't want to be left out. D. Hassan is on a diet because his coach told him he had to lose at least 10 pounds.

A. Kim's love of nature is the reason why she goes hiking every weekend.

For the following situation, is it a barrier or motive to exercise? Anne wants to lose weight. A. Motive B. Barrier

A. Motive

Does the following situation contribute to spiritual wellness? Scotty says that, in order to keep "sane," he must keep his study desk clean and organized. A. No B. Yes

A. No

Which of the following people could MOST benefit from self-regulatory tools? A. Phil, who can't remember what he did each day of the week because his days seem to run together B. Pablo, who remembers his activities from the week before based upon his sports practice schedule C. Janice, who schedules activities for nearly every day of her week and keeps a daily calendar D. Rahawa, who is preparing to hike the Appalachian Trail after graduation and is working with a training schedule to get in shape

A. Phil, who can't remember what he did each day of the week because his days seem to run together

Flexibility offers these benefits (choose all that apply) A. Reduces stress B. Increases balance C. Prevents or decreases back pain D. Maintains ability to do daily activities

A. Reduces stress B. Increases balance C. Prevents or decreases back pain D. Maintains ability to do daily activities

Darby smokes two packs of Camels a day. Which of the following an example of how Darby's habit impacts his environment? A. Second hand smoke kills approximately 3,000 people each year B. Tobacco smoking in the U.S. kills 1 in 5 people every year. C. Smoking increases Darby's likelihood of getting sick and missing work D. Tobacco smoking significantly increases Darby's risk for lung cancer, cardiovascular disease, and chronic lung disease

A. Second hand smoke kills approximately 3,000 people each year

Changing the color of the resistance band you are using can alter the intensity of the exercise. A. True B. False

A. True

Resistance exercise intensity is difficult to determine partly because there are different modes to choose from (example: free weights, body weight, resistance bands) A. True B. False

A. True

Is the following situation an example of how physical activity can contribute to emotional wellness? Tracy likes to do weight lifting exercises because it makes her feel strong. A. Yes B. No

A. Yes

Eustress is A. a positive life challenge that is fulfilling B. disruption of eating, sleeping, concentration C. an event that upsets the homeostasis in the body D. anxiety that continues over a long time

A. a positive life challenge that is fulfilling

The exchange of oxygen from the lungs to the blood occurs between which structures? A. alveoli and capillaries B. trachea and arteries C. alveoli and veins D. heart and blood vessels

A. alveoli and capillaries

Cardiorespiratory fitness is the ability of the ______, ______ and ______ to deliver oxygen to cells for energy production during continuous exercise. A. heart; lungs; blood vessels B. heart; muscles; blood C. muscles; lungs; blood vessels D. muscles; blood; lungs

A. heart; lungs; blood vessels

What is the primary cause of muscle growth during an appropriately structured resistance training program? A. hypertrophy of all fiber types. B. an increase in type IIa fibers only. C. hyperplasia of all fiber types. D. an increase in the size of type I fibers.

A. hypertrophy of all fiber types.

People who cannot readily recall what they did each day of the previous week because the days seem to blend together are? A. perfect candidates for using self-regulatory tools. B. already using self-regulatory tools. C. too busy to benefit from self-regulatory tools. D. poor candidates for using self-regulatory tools.

A. perfect candidates for using self-regulatory tools.

The ability of the head to move side to side is an example of what kind of joint? A. pivot B. gliding C. hinge D. saddle

A. pivot

Range of motion is limited primarily by A. the type of joint in question. B. ligament length. C. muscle tension. D. tendon length.

A. the type of joint in question.

According to the American College of Sports Medicine (ACSM), how many minutes per day do you need to walk to receive health benefits? A. 10 minutes B. 30-60 minutes C. 20-30 minutes D. 25 minutes

B. 30-60 minutes

In SMART goal setting, what does the "M" stand for and mean? A. Your goals should be "motivational" and contain language that boosts your self-esteem and rewards you for your accomplishments. B. Your goals should be "measurable" and contain language about what your accomplishments will look like and the metrics for achieving them. C. Your goals should be "memorable" and contain mantras and reminders about why you are seeking to accomplish them. D. Your goals should be "moderate" and attainable and should not contain unreasonable or overly broad language that will hinder your achievement.

B. Your goals should be "measurable" and contain language about what your accomplishments will look like and the metrics for achieving them.

Diseases of choice are A. chronic disease for which there are many types of treatment B. chronic diseases that are caused by lifestyle C. diseases that can catch from other people D. chronic diseases that are inherited from your parents

B. chronic diseases that are caused by lifestyle

Which of the following statements most closely describes progression in regard to cardiorespiratory exercise? A. making a change in the type of exercise you engage in B. gradually increasing the frequency, intensity and/or duration of aerobic exercise as you become more aerobically fit C. gradually increase muscle strength and flexibility D. always choosing vigorous exercise in order to reach your goal faster

B. gradually increasing the frequency, intensity and/or duration of aerobic exercise as you become more aerobically fit

Which of the following is not a physiological benefit of cardiorespiratory endurance training? A. faster recovery of heart rate and breathing following exercise B. increased blood pressure C. improved cholesterol level D. decreased resting heart rate

B. increased blood pressure

A muscle spindle is an organelle that signals the muscle to A. recruit fewer motor units when contracting. B. reflexively contract (tighten) when overstretched. C. signal pain when overstretched. D. relax when the load on a tendon is too great.

B. reflexively contract (tighten) when overstretched.

The volume of blood pumped by the heart with each beat is ______________ and gives an indication of the strength of the heart. A. pulse B. stroke volume C. blood pressure D. VO2max

B. stroke volume

If you exercise vigorously, how many total minutes of exercise should you accumulate per week? A. ≥150 B. ≥75 C. ≥250 D. ≥20

B. ≥75

In the following situations, which person(s) would you classify as inflexible? A. While hiking, Sara easily steps over a tree that has fallen across the trail. B. Joan plays tennis without pain. C. At a concert, Jim finds it painful to turnaround in his seat to talk to a friend seated behind him. D. Kerry dropped a pencil on the floor, but he is unable to bend over and pick it up.

C. At a concert, Jim finds it painful to turnaround in his seat to talk to a friend seated behind him. D. Kerry dropped a pencil on the floor, but he is unable to bend over and pick it up.

The key principles for developing a weight loss or weight management plan are self-monitoring, ___________, and planning ahead. A. Eating fewer calories. B. Keeping a food journal/log. C. Creating a SMART goal. D. Getting enough exercise.

C. Creating a SMART goal.

What is the best way to measure intensity using machine or free weights? A. Intensity is the average amount of weight you can lift at any given time. B. The amount of time you spend lifting weights during a workout. C. Determine intensity as a percent of one repetition maximal value (1RM). D. Intensity is the maximum weight that you can lift in one repetition.

C. Determine intensity as a percent of one repetition maximal value (1RM).

Which of the following is an example of an extrinsic motivation? A. Jocelyne raises money for cancer research because her mother died of breast cancer. B. Jerold doesn't see any reason to change the way he eats. C. Hassan is on a diet because his coach told him he had to lose at least 10 pounds. D. Kim's love of nature is the reason why she goes hiking every weekend.

C. Hassan is on a diet because his coach told him he had to lose at least 10 pounds.

Which of the following statements is true about flexibility? A. All individuals have similar levels of flexibility. B. Adults are more flexible than children. C. It is often the most neglected component of fitness. D. Individuals who are flexible in one joint also have high levels of flexibility in all other joints.

C. It is often the most neglected component of fitness.

Body composition assessment measurements are reported as: A. The percentage of total body weight made up of fat and muscle tissue. B. The percentage of total body weight made up of muscle. C. The percentage of total body weight made up of fat. D. The weight and shape of the body.

C. The percentage of total body weight made up of fat.

Which of the following is an example of a hinge joint A. neck B. hip C. knee D. thumb

C. knee

The World Health Organization (WHO) defines wellness as A. an integration of physical activity and diet B. the absence of disease in the body C. state of complete physical, mental, emotional, intellectual, spiritual, and social well-being D. physical health

C. state of complete physical, mental, emotional, intellectual, spiritual, and social well-being physical health

Trunk rotation is when A. your upper body moves in the same direction as your upper body. B. you stretch out your lower back. C. your upper body moves independently of your lower body. D. extend your upper body while sitting.

C. your upper body moves independently of your lower body.

Which of the following would be an appropriate SMART goal for weight loss? A. "I will begin walking 90 minutes each day to burn approximately 4,200 kcal/wk and I will cut my daily kcal by 600 each day. I expect to lose 5 pounds by the end of each week." B. "I would like to lose 5 pounds by the end of the week." C. "I will begin exercising and eating better so I can lose 2 pounds this week." D. "I will begin walking 45 minutes each day to burn approximately 2,100 kcal/wk and cut out my late night ice cream in order to save 300 kcal. I expect to lose between 1-2 pounds per week."

D. "I will begin walking 45 minutes each day to burn approximately 2,100 kcal/wk and cut out my late night ice cream in order to save 300 kcal. I expect to lose between 1-2 pounds per week."

According to the maximal heart rate equation established by Gellish et al., the age-predicted maximal heart rate of a 23-year-old female would be A. 106 bpm. B. 150 bpm. C. 185 bpm. D. 191 bpm.

D. 191 bpm.

Which of the following match the ACSM's recommendation for the amount of strength training a person should do in a week? A. only if you are pursuing athletic fitness B. 1 time per month C. 1 time per week D. 2 or more times per week

D. 2 or more times per week

Over the past year, Sarah worked diligently. She exercised 5 days per week, decreased her caloric intake, and made better nutritional choices. She has decreased her body fat percentage and has increased her cardiovascular fitness. She now feels more confident about her appearance and she feels a sense of accomplishment in being able to improve her lifestyle. These benefits relate primarily to which dimension(s) of wellness? A. Physical. B. Environmental and social. C. Spiritual. D. Emotional and physical.

D. Emotional and physical.

Osteoporosis is characterized by a decrease in bone mass and density; bone fragility results. What is the best way to keep your bones strong and healthy? A. Have your bone density checked by a doctor once a year. B. Take calcium and vitamin D supplements regularly. C. Stop smoking. D. Exercise and eat a diet rich in calcium and vitamin D.

D. Exercise and eat a diet rich in calcium and vitamin D.

_______, an element of red blood cells, is responsible for carrying oxygen to tissues in the body. A. Fat B. Lymph C. ATP D. Hemoglobin

D. Hemoglobin

For weight loss, total fat intake should be limited to A. Fat intake does not matter as long as calories are monitored. B. Less than 10 percent. C. Only foods containing saturated fat. D. Less than 20 percent.

D. Less than 20 percent.

When doing static stretching, applying "appropriate tension" means A. Progressively increasing the stretch until you feel pain. B. Holding your breath while progressively increasing the stretch. C. Progressively increasing the stretch until your joint locks. D. Progressively increasing the stretch to tightness, but not pain.

D. Progressively increasing the stretch to tightness, but not pain.

Of the choices below, which is most likely to reduce your body fat? A. Reduce the amount of fat in your diet. B. Increase your physical activity. C. Reduce the number of kcals you consume each day. D. Use, or "burn," more calories than you eat and drink during the day.

D. Use, or "burn," more calories than you eat and drink during the day.

In SMART goal setting, what does the "T" stand for and mean? A. The time you exercise depends on the type of exercise that you do. B. The amount of time you exercise per day. C. The number of times you exercise per week. D. Your fitness goal is achievable within a reasonable amount of time, with a practical sense of urgency.

D. Your fitness goal is achievable within a reasonable amount of time, with a practical sense of urgency.

What is another name for type IIa muscle fibers? A. oxygen-dependent fibers B. oxidative fibers C. glycolytic fibers D. oxidative-glycolytic fibers

D. oxidative-glycolytic fibers

Match the type of stretching exercise—dynamic stretches or static stretches—to the appropriate situation. • Before weight lifting • After running

• Before weight lifting - dynamic stretches • After running - static stretches

Match the muscle fiber type I or type II to the activities for which they would be most often used. • Marathon running • Anaerobic activity • Swimming • 100-yard dash

• Marathon running - type I • Anaerobic activity - type II • Swimming - type I • 100-yard dash - type II