Physical Fitness

If Luis goes on a diet and does not exercise, one of the negative effects of this regimen will be _____.

the loss of muscle tissue

Younger people also need to do warm-ups because _____.

their muscles can also get injured

UNIT 1 QUIZ 2:

BENEFITS OF EXERCISE

_____ is a hormone, but is not related to stress.

Estrogen

_____ is released in females.

Estrogen

Calories measure how much fat is in food.

False

Only planned exercise activities make you tired.

False

_____ have the most calories per serving of all the food items.

Fats

UNIT 1 QUIZ 1:

PHYSICAL FITNESS AND EXERCISE

UNIT 2 QUIZ 1:

PLANNING DAILY EXERCISE

UNIT 4: QUIZ 1:

RESISTANCE TRAINING

A benefit of resistance training is improved weight maintenance.

True

If Max holds his breath as he lifts weights, _____.

all of the above

Poor posture can cause

back pain

Using an activity log can _____.

increase your motivation to exercise

The limiting factor that can involve a person's feelings about his own weight or ability is _______.

motivation

The actual cells that the muscles are made of are called _____.

muscle fibers

During resistance training with weights, it is important to _____.

use correct posture

Before taking either flexibility test, you should _____.

warm up for 10 minutes

If Tanya spends a lot of her resistance training time developing small muscles in the body, this type of training will most likely _____.

will make little difference in her overall health

Select all that apply. Which factors influence your resting metabolic rate?

✔ age height ✔ gender ✔ body composition race ✔ frequency of eating

Match the phrase with the correct term. 1. usually comes at the end of a workout 2. helps you make exercise a habit 3. taking time to warm up your legs 4. walking to your car 5. exercise that is scheduled 6. gets the entire body ready for activity

1. cool-down 2. activity log 3. specific warm-up 4. activities of daily living 5. planned exercise activities 6. general warm-up

Match the phrase with the correct health condition. 1. caused by extra estrogen in women: 2. can damage the blood pump in the body: 3. bacteria that can grow in your breathing areas: 4. a group of cells that grow very fast: 5. can happen when the blood pump in the body is weak: 6. a blood clot in the brain: 7. can damage parts of the brain or even cause death:

1. cancer 2. heart attack 3. lung infections 4. cancer 5. heart attack 6. stroke 7. stroke

If you are heavy, you will see no benefit from exercise.

False

How does stretching help improve muscle scarring?

It reduces it. It lines the myofibrils up. It lengthens the myofibrils. ✔ all of the above

______ is the limiting factor that can keep some people from exercising if they can't afford to purchase certain types of exercise equipment or pay for activities.

Money

UNIT 2 QUIZ 2:

STRETCHING

Myofibrils do the actual movement during exercise

True

The sit-and-reach test tells you how ________ your muscles are.

flexible

If Luis performs resistance training, it is likely that his muscles will _____.

hypertrophy

The greatest strength improvements in resistance training occur

in 6-8 weeks

A food that contains only seven amino acids is a(n) _____ .

incomplete protein

What is the most obvious benefit of stretching?

increased range of motion

If you live right next to a park with walking trails and a bike path, you have a good _______ to exercise.

location

Relaxation, as a result of stretching can _____.

lower your blood sugar levels

An example of a planned exercise activity is _____.

martial arts

Which of the following are flexibility exercises?

none of the above

Amino acids are important to the body because they build _____ .

proteins

A common mistake that's made during resistance training includes _____.

training too few muscles of the body

Learning about how exercise can make you healthier is called ________.

understanding

Creeping obesity usually _____.

can take 5 to 10 years to occur

Most of your exercise each week should be _____.

cardiovascular

A substance with fiber in it is often a _____ .

complex carbohydrate

If you had a negative score on the sit-and-reach test, you _____.

should stretch your lower body more

Eating _____ can lead to a sugar high.

simple sugars

A __________ prepares your body for certain activities.

specific warm-up

Connective tissue that holds the muscle to the bone is called a

tendon

Body composition is the measure of _____.

the comparison between fat tissue and other body tissue

Match the phrase with the activity. 1.slows down the heart: 2. speeds up the blood flow: 3. increases heart rate: 4. walking around the track after a sprint: 5. a recovery period: 6. lubricates the joints of the body: 7. 5 minutes of slowly increasing activity:

1. cool-down 2. warm-up 3. warm-up 4. cool-down 5. cool-down 6. warm-up 7. warm-up

Match the serving size with the correct type of food. 1. bagel: 2. chicken: 3. raw carrots: 4. celery: 5. cottage cheese: 6. rice: 7. cooked green beans:

1. cut in half 2. palm of hand 3. unlimited 4. unlimited 5. palm of hand 6. size of fingers 7. size of fingers

Match the vocabulary word with the correct definition. 1. the ability to keep feelings and thoughts stable during the activities experienced in life 2. the parts of the body that are related to the movement of blood 3. a lung infection that can make it difficult to breathe and even cause death 4. the organs inside the body and how they function together 5. the ability to think clearly and perform the mental tasks necessary in life 6. a condition that can occur when the gums age and become more susceptible to infection

1. emotional health 2. circulatory system 3. pneumonia 4. internal system 5. mental health 6. periodontitis

Resistance training should be performed every day for maximum conditioning benefits.

False

UNIT 1 QUIZ 3:

BASIC NUTRITION

The healthiest place to put on fat is on your stomach.

False

You can be very healthy and never exercise.

False

________, such as the way you were raised and the ideas your family has about exercise, may influence your own ideas about exercise.

Family behaviors

Regular exercise will always help you become more fit no matter how unhealthy you are when you begin an exercise program.

True

Match the type of fitness with the correct example. 1. an exercise that stretches your back 2. lifting a heavy object 3. a fast walk in the park 4. a jumping exercise that makes you breathe hard 5. touching your toes 6. moving heavy bags 7. running

1. flexibility 2. muscular fitness 3. cardiovascular fitness 4. cardiovascular fitness 5. flexibility 6. muscular fitness 7. cardiovascular fitness

Which exercise principle recommends using resistance training that mimics a particular sport?

exercise specificity principle

Select all that apply. The benefits of muscle conditioning include _____.

increased fat tissue ✔ increased metabolic rate increased body weight ✔ improved weight maintenance ✔ improved body composition ✔ stronger bones

A person who is practicing progressive resistance training needs to use ___________ in the training.

increased weight

Progressive resistance training always includes _____.

increased weight

Your posture _____.

is improved with stretching exercises

Which of the following is an activity of daily living?

jogging ✔ cleaning weightlifting all of the above

The exercise principle that states that a muscle must have more resistance than it is accustomed to in order to be conditioned is called the _____.

overload principle

If Sonya has a high resting metabolic rate, she probably _____.

performs regular resistance training

The number of exercises that you perform in a row without a break is called _____.

repetitions

Warm-ups and cool-downs _____.

can reduce the sudden changes in the body due to exercise can help reduce injury are equally important to the body ✔ all of the above

_____ is not a hormone.

Blood Sugar

A blood clot in the brain can cause a stroke.

True

A waist-to-hip ratio of 0.80 or smaller is considered healthy for all individuals.

True

Activities that you perform each day require more muscle endurance than other muscular factors.

True

Eating disorders are unhealthy ways to try to control your weight.

True

The best time to stretch the muscles is during a ________

cool-down

_____ puts more sugar in the blood and narrows arteries to increase blood pressure.

Cortisol

Foods with a high glycemic index are generally considered healthier.

False

Macular degeneration can cause tooth loss.

False

What actually happens when you stretch?

Myofibrils extend to full length.

One of the reasons that Americans are becoming heavier is because they do not exercise.

True

Positive stress can help build stronger bones.

True

An example of skeletal muscle is _____.

the leg

After he stopped his diet, Paul found that he gained back more weight than he lost. This is probably because he _____.

decreased his resting metabolic rate

If Sam performs fewer push-ups in a set after a three week break, he understands the

law of reversibility

Cardiovascular exercise should be performed _____.

every day

John has been too busy to exercise for three weeks. Now he finds that he can not lift as much as he did three weeks ago. What exercise principle can explain this occurrence?

law of reversibility

After lifting weights for two weeks, Joe finds that the weights he has been lifting do not feel very heavy to him anymore. This is an example of the _____.

muscle adaptation principle

When Tito lifts the heaviest object he can, he is testing his _____.

muscle strength

Match the vocabulary word with the correct definition. 1. nine protein building blocks that must be obtained through food 2. a condition in which there is too much sugar in the blood stream 3. a condition in which the body has the proper amount of water in it to function normally 4. a condition in which there is too little sugar in the blood stream 5. a condition in which the body does not have all the water it needs to function properly

1. essential amino acids 2. sugar high 3. hydrated 4. sugar crash 5. dehydrated

Match the exercise type with the correct term. 1. Lifting a weight 10 times is a kind of . 2. Holding a heavy machine part steady while securing it in place may be categorized as . 3. Lifting heavy cans and putting them on a shelf may be called an . 4. Flexing your leg muscles and holding the flex is an . 5. Lifting your heavy book bag several times is good

1. isotonic exercise 2. isometric exercise 3. isotonic exercise 4. isometric exercise 5. isotonic exercise

Match the vocabulary word with the correct definition. 1. obstacles or difficulties that prevent exercise 2. conditioning that strengthens the heart, lungs, and blood vessels 3. conditioning that strengthens specific muscles 4. when a person is very heavy or overweight 5. conditioning that helps the joints move better 6. a measurement of how healthy a person is in three main areas 7. a plan to exercise every week

1. limiting factors 2. cardiovascular fitness 3. muscular fitness 4. obese 5. flexibility 6. physical fitness 7. regular exercise

_____ is released during stress and speeds up the heart.

Adrenaline

UNIT 4: QUIZ 2:

THE RESISTANCE TRAINING WORKOUT

Stretching is considered exercise

True

The likelihood of getting dementia is less if you exercise.

True

Your body composition can influence your resting metabolic rate.

True

Which of these should be recorded in your activity log?

✔ all exercise activities of daily living planned exercise activity only calorie burning activities

Select all that apply. Which of the following can result from poor circulation?

✔ cold feet toned legs ✔ tingling feet and legs ✔ leg muscle cramps reduced stress levels sore back

It is important for a person to include _____.

inactivity in their week activities of daily living in their week planned exercise activities in their week ✔ all of the above

The type of training that requires the fewest number of repetitions is _____.

muscle strength and size training

Match the vocabulary term with the correct phrase. 1. develops physical fitness 2. how far in any direction a part of the body is able to move 3. where the actual movement of the muscle occurs 4. removed from the muscles by increased blood flow 5. the way you hold your body when you sit or stand 6. ineffective veins in the body 7. the stomach and the back

1. exercise 2. range of motion 3. muscle myofibrils 4. lactic acid 5. posture 6. varicose veins 7. antagonistic muscles