Review
Ideally, your body needs at LEAST ________ hours of recovery time between muscular training workouts.
48
Although needs may vary, the suggested number of sleep hours for adults is
6-9
Use the nutrition label to determine how many carbohydrates would be consumed if someone drinks two servings of Mountain Dew.
62
Neglecting your health by eating poorly is considered
A controllable risk factor
Which is the BEST example of an uncontrollable risk factor
A family history of cancer
Jared is looking for fitness opportunities that might include a variety of amenities, such as a swimming pool and fully-stocked weight room. His BEST option will likely be
A gym membership
The chart below shows the nutritional values for a serving of white bread and a serving of whole wheat bread. Examine the chart and then answer the question. Based on the chart, select the statement that is TRUE.
A person wanting to reduce carbohydrate intake should choose the whole wheat bread.
A high concentration of fat around the waist is
A risk indicator for potential heart disease and diabetes
Which of the following would be the healthiest choice for breakfast?
A small bowl of granola with fresh fruit slices and fresh juice
Stella is seeking a low-impact fitness option that will strengthen the core, allow for workouts at odd hours (late at night), and eliminate the need for transportation
A yoga DVD program
When choosing a sport, an environmental consideration is
Accessibility to water
Vitamin A is a vitamin that
Affects the formation and maintenance of skin, mucous membranes, and bones
A youth soccer player has a medical condition that makes it easy for him to fall and injure himself if he loses balance. What modifications might be appropriate for informal play?
After game rules and guidelines to eliminate player-to-player physical contact.
Your metabolic rate is influenced by
Age and body composition
The ability to change directions quickly while still staying balanced is
Agility
Which of the following can help manage stress caused by conflicts between you and your teammates?
Alert a family member, coach, or friend to the issue and ask for help.
The middle school basketball team includes a player who is on the autism spectrum. He is particularly affected by loud and sudden noises. What might be an appropriate modification to support him and allow him to play safely?
Allow him to wear headphones to reduce the impact of sudden noises.
Sara is looking to buy a single piece of exercise equipment that can be used in a variety of ways to work both lower body and upper body muscles. She should buy
An elliptical
You should always request the assistance of a spotter to ensure that you
Avoid potential injuries
When one team attempts to maintain possession of the ball while the clock is running, the offense is playing
Ball control
Jamie wants to join an in-school sport that might help him build speed and agility while at the same time developing cardiorespiratory fitness. Which sport might be BEST for him to choose?
Basketball
Which of the following is often offered as an in-school opportunity to play a team sport?
Basketball Volleyball
Which of the following is an example of an attainable goal?
Beat my personal running time
Which of the following is an example of a goal with a deadline?
Bench press 75 pounds by summer
Blake is a member of the cross-country track team and runs six days a week. He also helps around the house by washing his family's car, mowing the grass, and taking out the garbage and recycling. Which of the following describes a possible benefit of Blake's physical activity?
Blake may have a decreased chance of disease.
A _________ is a risk associated with poor-fitting clothing that causes friction with another body part.
Blister
__________ is the percentages of muscle, fat, water, and bones but is tricky to measure without professional tools.
Body Composition
Common benefits of lower body strength include improved
Body control
Which is a long-term benefit of fitness?
Bone health
To follow appropriate safety procedures, what kind of shoes should hikers wear?
Boots with grippers or "teeth"
Scenario 1: John uses the rake to erase his footprints in the sand trap. Scenario 2: Katie wipes off the handrails of the treadmill after her workout. Which statement is TRUE about both scenarios?
Both scenarios demonstrate proper etiquette.
Jai alai is a sport in which players
Bounce, catch, and throw a ball with a (cesta)
Lean beef, nuts, dried beans, and eggs are MOST likely to provide energy and
Build muscle
What should be done First in case of a life-threatening situation?
Call 911 immediately
Which of the following activities uses movements and skills MOST similar to crew?
Canoeing
The chart below shows the nutritional values for a tossed salad and a serving of ranch dressing. Examine the chart and then answer the question. Based on the chart, which nutritional area is MOST similar between the two items?
Carbohydrates
Kylie should eat __________ to get vitamin A and promote healthy eyes.
Carrots
Which is an example of poor sportsmanship?
Challenging the coach when he calls a play
Your BMI will __________ as you age and your body changes.
Change
Christian loves white bread and likes to incorporate it into as many meals as possible. What is a healthier alternative for him?
Change to whole wheat or multi-grain bread
One example of a fat with low nutritional value is
Cheese
Which of the following demonstrates proper form for performing a curl?
Chest is high
Before evaluating prices and purchasing equipment, you should
Clarify what benefits you want to gain
When you have good _________, you are able to flex, extend, and rotate your spine
Core strength
Which exercise is likely to target the abdominal muscles?
Crunches
Excessive stress can
Decrease flexibility and mobility
What concerns are associated with exercising in cold weather?
Decreased motor function
Jenna wants to use technology to assess her speed. Which of the following should she use?
Digital timer
The Dietary Guidelines for Americans recommend that you
Drink or eat low-fat dairy products
Andrew is fairly thin, and it seems as though he can eat just about anything he wants and as much as he wants without gaining weight. Andrew's body type is MOST likely
Ectomorphic
Blue light reduces quality sleep and comes from
Electronic screens
A vegetarian diet avoids all meat but permits other animal products, while a vegan diet
Eliminates all animal products, including all meat, eggs, and dairy
Writing down at LEAST three things you're thankful for can benefit your_________ well-being.
Emotional
Tracee helps her older sister move from one apartment to another. She carries a chair from the moving truck all the way across the parking lot, up the stairs, and into her apartment. Tracee is using muscular
Endurance
Mental health can be improved bu
Engaging in exercise and stretching regularly
The behavior code that determines what is polite and impolite among players and teams is
Etiquette
Positive stress that comes from situations that make you feel excited or happy is
Eustress
What is one action a person can take to help ensure ability to participate in physical activity throughout life?
Exercise regularly Maintain flexibility
Lorna is looking to buy a low-cost piece of exercise equipment for full-body strength training that will allow her to adjust intensity by changing the number of sets and reps she completes. Which of the following should she buy?
Exercise tubing
Which is a reason for drinking a sports drink during exercise?
Exercising in heat and humidity
Which list BEST portrays activities that promote effective stress management?
Exercising, getting proper sleep, and using a planner
What is MOST important for a person to look for in hot weather exercise clothing?
Fabric that is moisture-wicking
Paul wants to use technology to track walking mileage. Which of the following should he use?
Fitness app
Which of the following demonstrates proper form for a lunge?
Front knee is over the front foot
Which of the following is a healthier choice than a candy bar?
Fruit
What is one strategy for making a healthy choice when at a restaurant?
Get a to-go box right away and portion out half your meal for leftovers.
An example of a broken safety rule is
Going to the gym while you are sick
Which of the following breaks a safely rule?
Going to the gym while you have a contagious condition, like the flu or pink eye
Which of the following is an uncontrollable risk factor that may affect physical activity throughout a person's life?
Having a hereditary disease
Which of the following is a long-term benefit of regularly participating in physical activity?
Having ample energy to enjoy leisure time
Jasen told his teacher that a classmate cheated off him during a quiz. Since then, the boys in his class have posted negative comments on social media. Jasen dreads going to school and feels an enormous amount of stress when he is there. Which of the following could MOST effectively help Jasen manage his stress?
He could tell his guidance counselor about the situation and spend time snorkeling at the beach with his brother after school.
Within an hour of getting out of bed in the morning, you should eat a breakfast that is
Healthy and balanced
Water helps the body process the nutrients we consume and
Helps vitamins and minerals move through the body
Brittany is looking for an individual sport in which she can participate in her community. She lives in a rural area that does not have a community center offering team sports, and there is no access to water. Which activity would be the BEST option for Brittany?
Hiking
Which of the following is an example of a community recreational activity?
Hiking with friends
Protein deficiency can result in damage to connective tissue and bones, metabolic malfunctions, and
Immune system irregularities
One way to avoid tedium in your workouts and keep you motivated might be
Incorporating additional sports or activities into your lifestyle
Amanda has lost some weight due to increased activity, and she wishes to gain some back. What should she do to facilitate weight gain?
Increase her caloric intake so it is higher than the calories she burns.
Shelice is training for a half marathon, pushing herself to run farther and a bit faster each week. What might help her to meet her goals?
Increase her caloric intake to give herself more energy
Cooling down after a workout helps
Increase your flexibility
Which is a benefit of strength training?
Increased lean muscle tissue
Which benefit of a healthy lifestyle BEST applies to elderly people?
Increased mobility
Alberto wants to improve his cardiorespiratory fitness levels, so he increases his eight-minute, one mile run to a 1.10-mile run in the same amount of time. This principle is know as
Intensity
Karl wants to strengthen his core and lower back muscles. He currently performs three sets of six-inch holds for about 10 seconds on each lift. He decides to add stretching his arms over his head to each set. This type of change is an example of a(n)
Intensity change
Marti wants a more challenging workout session in the same 30-minute exercise block. She currently uses 8-pound weights during her strength training, and she is not ready to increase weight or change routines. Marti should focus on which overload training principle?
Intensity; increasing the effort expended during her workout
Tight-fitting clothes are suggested for activities that
Involve proper form and position
Arden's doctor has suggested she begin eating more nuts, red meat, and legumes to adjust a slight __________ deficiency.
Iron
__________ boosts the immune system, regulates hormones, and produces hemoglobin.
Iron
The recommended daily protein for teenage girls
Is less than the recommended daily protein for teenage boys
Which of the following is true of calcium?
It assists in maintaining healthy bones and a healthy nervous system.
Jackie rides her bike to school every day and enjoys playing beach volleyball on weekends. She also helps with tasks around the house, like pulling weeds in the garden and sweeping the porch. Which of the following describes a possible benefit of Jackie's physical activity?
Jackie may maintain healthy body fat levels.
Which of the following can be a community opportunity to play a team sport?
Lacrosse
Crash diets sometimes make misleading claims that you can
Lose a lot of weight quickly
According to FDA regulations, if a product contains 40 calories total or fewer per serving, it may be labeled
Low calorie
According to FDA regulations, if a product contains 3 g or fewer of total fat per serving, it may be labeled
Low fat
Devonte wants to improve his grades, so he set the following goal: 1)I will study more each week for the rest of the school year. 2)However, it is Not a MAD goal. Select the area he should improve.
Measurable; replace "study more each week" with an actual amount of study time.
Amy is adjusting her diet to include a large amount of vegetables and olive oil, with a moderate amount of protein. What diet is she following?
Mediterranean
John and his father eat the same number of calories per week, but John's father is gaining weight while John is not gaining any weight at all. What might account for this difference?
Metabolism often slows down as people age.
Running is an activity that might BEST benefit from the use of
Moisture-wicking clothing
The number of calories in a gram of fat is
More than double the number of calories in a gram of protein
A coach who inspires players by reminding them that effort leads to success is using the skill of
Motivation
According to FDA regulations, if a product contains no sugar added during the processing or packaging of ingredients, it may be labeled
No added sugar
The team with possession of the ball or puck, whose primary objective is to score, is playing
Offense
__________ are a type of healthy fat that lowers blood pressure and decreases the risk of developing coronary artery disease.
Omega-3 fatty acids
A body mass index (BMI) over 30 is
One of the markers for obesity
Calculation of BMI is
One possible method to determine if body weight is appropriate if paired with waist measurement
Based on the chart below. If Miquel is looking for an option with the LEAST amount of fat possible, what should he choose?
One whole egg
In addition to PROGRESS, which training principle is included in the SPORT training strategy?
Overload
What is a sign of overheating?
Palpitations
_________ is a self-improvement strategy for a person who has trouble sticking with individual fitness activities.
Participating in scheduled team activities
The goal of flexibility exercises is to allow your body to
Perform movements with the full range of motion
When grocery shopping, shop the __________ of the store for healthy selections like fresh dairy, meat, and produce.
Perimeter
A lifestyle diet is a
Permanent diet you follow for most of your life
Which is a cause of side stitches?
Poor breathing technique
Danica heard cardiovascular exercise could boost her self-confidence. Which activity should she try?
Power walking
Wiping down machinery after use is
Proper etiquette under all circumstances
Not getting enough __________ is one risk associated with being a vegetarian.
Protein
Carbohydrates
Provide the body with glucose and, thereby, long-lasting energy
Gymnastics and low-impact aerobics are similar in that they both develop the skill of
Quick leg movement
Brian has decided to alter his eating habits to make them healthier and to encourage a bit of weight loss. Which of the following would be MOST helpful to him?
Read labels carefully to watch for hidden sugars and unhealthy fats.
The benefits of cardiovascular exercise include
Reduced depression
A person's BMI is used to identity the person's
Risk of becoming obese
Monique's family is moving to a town where surfing is a popular sport. She has never surfed but is excited to learn. Monique's father suggested she practice her balance before attempting to surf. Which activity would BEST HELP Monique?
Rollerblading
Which of the following is an example of a safety rule?
Runners alert others with "on your left/right" while passing.
Trans fats are a type of
Saturated fat that raises your LDL ("bad") cholesterol
Scenario 1: Marcus changes into bowling shoes before he gets to his lane. Scenario 2: Alina runs side-by-side in a group of five when passing oncoming runners on the running trail. Which of the following statements is TRUE about the scenarios?
Scenario one shows proper etiquette, and scenario two shows improper etiquette.
__________ is a self-improvement strategy for a busy person who has difficulty finding time to exercise.
Scheduling daily physical activity
Free use of uniforms and socialization with classmates are possible advantages of
School-based sports programs
What is a self-improvement strategy for a teenager who has difficulty sticking to a schedule?
Set up workouts with friends to be social and accountable.
Rules of sportsmanship during a game or match include
Shaking hands with opponents
Maggie typically gets A's and B's in all her classes, but she is struggling with her geometry class and currently has a C. She is so worried her parents and teacher will be disappointed in her that she is staying up late each night to study, even though the material still does not make sense. Which of the following could MOST effectively help Maggie manage her stress?
She could discuss the problem with her parents and take weekly bike rides with her mom to share her math progress.
To follow appropriate safety procedures, what should soccer players wear?
Shin guards
A _________ is a risk associated with exercising on hard surfaces, which causes pain in the front of the lower leg.
Shin splint
To play ice hockey, each player needs __________
Skates
__________ is an unhealthy habit that can trigger impulsive nutritional choices.
Skipping occasional meals
Which is one way to treat sore muscles?
Slow stretching
An activity that might benefit from the use of footwear with cleats might be
Soccer
Flynn is the starting quarterback on his school's football team. His younger sister comes to all his games and has expressed an internet in exploring a sport where she can play an offensive position that requires ball control. Which sport should Flynn suggest to his sister?
Soccer
An advantage of team sports over individual sports includes the development of
Social skills
Amy currently plays tennis but is looking for another sport to continue to improve her eye-hand coordination. What sport should she choose?
Softball
A __________ diet removes foods that aggravate medical conditions.
Specialized
Jon currently skates three miles a day, two days a week at a skating rink. How can he increase the intensity of his skating?
Start skating in hilly areas
Before her workout, Diane slowly stretches forward to the farthest point without causing extreme pain. She holds this position 20 seconds. This type of stretching is called
Static stretching
Jakyra had softball practice for two hours in 90-degree heat. Afterward, she experienced a headache and some cramps. What can prevent Jakyra from getting overheated in the future?
Staying hydrated before and during practice
John spent the last few decades doing CrossFit, but now that he's a bit older, he's decided to switch to more individualized training to retain the physical benefit of
Strength building
What is a long-term benefit of regularly participating in physical activity?
Strength development Increased mobility
Amalie just finished her dance class. Which cool-down would be MOST effective?
Stretching
Kent lives within walking distance of the beach and is looking for an individual sport in which he can participate in his community this summer. Because he has a part-time job, he needs an activity he can do in the morning before the community center opens. Which activity would be the BEST option for Kent?
Surfing
Michelle loves basketball, but she recently broke her wrist after falling on the court. The doctor has suggested that she avoid any activity that could jeopardize her recovery or cause further injury until the cast comes off. To modify her activity to maintain her aerobic fitness level, she can
Switch to a treadmill or stationary bike
Which of the following shows how other cultures have influenced the creation of physical activities geared toward individuals?
Tai chi
Felicia just began running this past month, but since she continues to run the exact same route and exact same distance every day, she is growing bored with her runs. This principle is known as
Tedium
Which is one way to commit to a healthier lifestyle?
Tell friends and family about your goals
__________ and __________ use similar movements and skills.
Tennis; badminton
Which definition applies to physical fitness?
The ability to carry out daily tasks with vigor and alertness, without undue fatigue
The healthiest approach to daily eating habits is eating
Three meals and two or three snacks evenly spaced throughout the day
The fitness training principle used to adjust the length of a workout is known as _________
Time
Eating too much sugar can result in
Tooth decay, obesity, and diabetes
Bocce is a sport in which players
Toss balls onto a field, trying to get closest to the (pallina)
Lower body muscles are designed to
Transfer power and energy through the torso
Losing __________ or fewer per week is a healthy rate of weight loss.
Two pounds
Selena currently participated in weight training three times a week but would like to increase her cardiorespiratory fitness level. Which FITT principle does she need to adjust to reach this goal?
Type
Sonny is interested in indoor amenities like a racquetball court, swimming pool, and weight room to reduce his road cycling and running. Which of the following training principles BEST reflects his personal needs?
Type
Rich wants to improve his flexibility before tryouts for his school's tumbling team. He currently lifts weights several times a week. Rich should focus on which overload training principal?
Type; performing a different activity to achieve his goal
Which of the following activities uses movements and skills MOST similar to lacrosse?
Ultimate frisbee
What is a self-improvement strategy for a parent with a busy schedule?
Use a calendar to plan daily exercise.
Jamie wants to improve her abdominal strength. Which change to her workout will help her to achieve this?
Use a higher resistance or weight and fewer repetitions, eight to 10 repetitions per set.
Which of the following is an example of good etiquette when golfing?
Using a ball marker to clear a path for others' putts
Poor time management can interfere with your commitment to fitness. Which of the following can help manage stress caused by time-management issues?
Using a planner to write down tasks and appointments
Much of your cardiorespiratory health relies on
Using the lower body muscles groups
Jackson's doctor has suggested he begin eating more tomatoes, strawberries, and peppers to adjust a slight __________ deficiency.
Vitamin C
Knee pads would be the MOST appropriate safety equipment for
Volleyball
An example of good etiquette while playing tennis is
Waiting until other players are finished before retrieving wayward balls
Lyla walks three times per week for 45 minutes at a speed of 4.0 miles per hour. She wants to increase her time. What should she do?
Walk for 50 minutes.
Which activity is an example of a low-intensity cardio exercise?
Walking through the park
Which of the following is a technology-based way to monitor physical activity?
Wear a fitness tracker
An uncontrollable factor that might impact your normal workout routine and require modifications is
Weather
Chris wants to improve his lower body strength. He can BEST do this by performing
Weighted squats, 10 repetitions each set, with longer resting time between sets
Which of the following is a TRUE statement?
Whole wheat bread has more nutrients than white bread.
Tristan is preparing for a cross-country bike ride tomorrow. What dinner might be BEST to prepare his body for the energy demands of the ride?
Whole wheat pasta with a Bolognese or vegetarian sauce served with bread .
The defensive team is the team
Whose primary objective is to prevent the opposing team from scoring
Which of the following strategies might be MOST helpful when addressing time management issues?
Writing down your schedule and tasks
Juliana's doctor has suggested she begin increasing her intake of foods that contain plenty of vitamin D. Which foods might she add to her diet?
Yogurt, fish, and cheese
When each defensive player guards a certain area from offensive players, the defense is playing
Zone
A common at-home workout that features high-intensity cardio, strength-building exercises, and focuses on total body fitness might be
a 21-day or 60-day "challenge"
During the ________ of your workout, you should keep moving but decrease your pace
cool-down phase
Skill-related fitness components include agility, balance, ___________, and reaction time.
coordination
Strengthening the cardiovascular system is important to lifetime fitness because the heart
delivers important nutrients throughout your body
Muscular strength allows you to
exert a lot of force all at one time
Factors that can influence flexibility include
gender
Body composition refers to
healthy fat-to-lean tissue ratio
One physical benefit of stretching is
improved posture
The ability to perform extended training sessions and long runs is a result of
lower body endurance
Cross-training shoes are BEST for use in
marathons
If you train your quadriceps, you also need to train the opposite muscles—your hamstrings—to ensure that you achieve
muscular balance
To play volleyball, players need a __________
net
Increasing the physical demands on the body over time to improve abilities is known as ______
progressive overload
Benefits of a strong core include
relief of back pain
In the 1970s,
students often walked or rode bikes to school
During REM sleep,
the brain prepares for daytime performance