Wellness Test 1
The American College of Sports Medicine recommends that adults perform at least ________ minutes of moderate physical activity per week.
150
Jim has been jogging for 20 minutes per session and is now ready to increase his program. According to the 10 percent rule, Jim should increase his workout time by no more than
2 minutes.
From 1997 to 2014, what percentage of adults met the minimal guidelines for both aerobic and muscle strengthening activities?
21%
According to the American College of Sports Medicine, the recommended frequency for cardiorespiratory exercise is
3 to 5 days per week.
When following a resistance-training program, it is important to let each muscle group rest for ________ before taxing it again with resistance exercises.
48 hours
The average healthy life expectancy for males is which of the following?
68 years
In the United States, the average life expectancy for a female is ________ years.
81.2
Which of the following is an example of prevention?
A vaccination
Use of which of the following ergogenic aids is illegal without a medical prescription?
Anabolic steroids
Your friend plays on the intramural soccer team. You notice one week that she is spending more time than usual running in the mornings and practicing kicking goals in the afternoon. When you ask about her intensity, she explains that she has a big game coming up and that she is determined to win. Which of the following is her chief motivation for exercise?
Competition
________ is a component of spiritual wellness.
Contentment
Which of the following best describes plyometric exercise?
Explosive exercises that mimic quick movements needed in many sports
Physical fitness is defined as the ability to perform sports skills with proficiency.
False
Hypertrophy is a physiological change resulting from resistance training that involves which of the following?
Increased muscle cross-sectional area
Attempting to double the amount of weight you can bench press in the space of a month is an example of which barrier to change?
Overambitious goals
Two months ago, Mike broke a bone when he took a spill on the basketball court. His bone has healed now, so he wants to start getting strength back in his deltoid muscles. What exercises would you recommend to him?
Overhead press
________ barriers to physical activity include personal and physical factors affecting exercise participation.
Personal
The yellow-colored fluid portion of blood is which of the following?
Plasma
Which of the following is considered a skill-related component of physical fitness?
Power
People who have thought about what they might do to change a behavior and are within a month or so of taking action are in which stage of behavior change?
Preparation
Which of the following is a benefit of maintaining a good level of flexibility?
Prevention of low back pain
Which factor has the least impact on designing an exercise program?
Gender
Which of the following may occur as the result of cardio-respiratory training?
Improved oxygen delivery to muscles
Which of the following is a component of emotional wellness?
Positive self-esteem
A step-by-step process of making a series of small changes is known as which of the following?
Shaping
Myofibril strands within muscles contain
actin and myosin.
The cellular form of energy is known as
adenosine triphosphate (ATP).
Blood is pumped out of the heart to the brain and body via the
aorta.
Submaximal tests are typically used to assess fitness because they
are safer than maximal tests.
The upper chambers of the heart are called
atria.
The maintenance of equilibrium is
balance.
An organized, deliberate effort to alter or replace a habit or activity is known as
behavior change
Going for a walk instead of eating dessert is an example of
countering.
A muscle contraction with no change in muscle length is
isometric.
Lean body tissue consists of
muscle, bone, and fluids.
The times per week that an activity is performed is known as
frequency.
Which of the following would be considered indoor cardio workout equipment?
Elliptical machine
Physical inactivity contributes to which of the following health conditions?
Heart disease
Which of the following would be the most appropriate activity for a general warm-up?
Jogging
Which of the following statements is TRUE of spot reduction?
Spot reduction is NOT possible by any means.
Lack of support and guidance can act as a barrier to behavior change.
True
Which of the following athletes is most likely to have the greatest percentage of fast-twitch muscle fibers?
Weight lifter
When planning your fitness program, which of the following is the best question to ask yourself?
What motivates me?
Adaptation is defined as
a change in the body as a result of an overload.
Cardiorespiratory fitness is defined as the
ability of the cardiovascular and respiratory systems to supply oxygen to muscles.
Wellness is defined as
achieving the highest level of health possible in each of several dimensions.
Small blood vessels that branch from arterioles and allow exchange of nutrients and wastes from body cells are known as
capillaries.
The five health-related components of physical fitness are
cardiorespiratory endurance, muscular strength, muscular endurance, flexibility, and body composition.
When choosing resistance exercises to include in a beginning fitness program aimed at general muscular fitness,
choose 8-10 basic full-body resistance exercises.
Small hairlike projections in the respiratory tract that filter out unwanted particles are called
cilia.
During the ________ phase of the heart cycle, the ventricles relax and fill with blood.
diastolic
Recycling and using public transportation are examples of ________ wellness.
environmental
Muscular strength is defined as the ability of your muscles to
exert force.
The acronym FITT stands for
frequency, intensity, time, and type.
John is getting ready to do bench presses. After doing some jumping jacks and light rowing activity, he begins to concentrate on range-of-motion exercises for his shoulders. John has moved from the ________ phase to the ________ phase of warm-up.
general; specific
The leading cause of death in the United States among adults of all ages is
heart disease.
The stable, constant internal environment that our body maintains at rest is known as
homeostasis.
Exercise intensity is most closely related to
how hard you exercise.
Athletes often use a mental practice called ________to reach their performance goals.
imagined rehearsal/visualization
Stored adenosine triphosphate (ATP) in the muscle is used in the ________ energy system.
immediate
Bettina has been exercising for a few weeks and is becoming adjusted to her current intensity level. To improve further, she must
increase her overload training.
The improvements in oxygen delivery seen with training are a result of a(n)
increase in hemoglobin.
Learning a second language is most likely to improve ________ wellness.
intellectual
John runs 3 miles, five days a week because he enjoys the challenge and the way he feels afterward. John's reward for running is
intrinsic.
An eccentric contraction occurs when a muscle
lengthens as it contracts.
Actions that can be performed daily by beginning exercisers are
lifestyle physical activities.
The lower respiratory tract consists of the
lower trachea, bronchi, and bronchioles.
Shaping is defined as
making a series of small changes.
A group of obesity-related risk factors associated with heart disease and type 2 diabetes is known as
metabolic syndrome.
Cellular structures where oxidative energy production takes place are known as
mitochondria.
After 8 weeks on a resistance-training program, Nathan notices he can snowboard for a longer period of time before tiring. This is due to improved
muscular endurance.
The ability of your muscles to contract repeatedly over time is known as
muscular endurance.
Sue derives satisfaction from her job, so she is experiencing a high level of ________ wellness.
occupational
Muscular strength is defined as the ability
of a muscle to contract with maximal force
Muscular fitness is defined as the ability
of the musculoskeletal system to perform daily activities without undue fatigue.
The principle of rest and recovery is aimed at preventing
overtraining
A physically fit person is best defined as someone who
performs moderate to vigorous physical activity daily without undue fatigue.
Men over 45 and women over 55 should obtain ________ before beginning an exercise program.
permission from their doctor
The upper respiratory tract is made up of the
pharynx, larynx, and trachea.
Being physically fit, getting regular medical exams, and having a healthy diet are all components of ________ wellness.
physical
Inflammation of the fascia on the underside of the foot is known as
plantar fasciitis.
Lifting for ________ stresses the nervous system to act quickly and the tendons, ligaments, and joint structures to become more stable.
power
The ability to perform work or contract muscles with high force quickly defines
power.
Which of the following is an example of a calisthenics exercise?
pull-ups
The wave of blood that can be felt moving through the arteries when the heart contracts is the
pulse.
The time between a stimulus and response is
reaction time.
When performing range-of-motion exercises, your movements should be ________ and ________.
relaxed; controlled
The exchange of oxygen and carbon dioxide is called
respiration.
Loss of muscle mass and strength with aging is called
sarcopenia.
The ability to have satisfying interpersonal relationships is which of the following?
social wellness
The principle that only the body systems worked during training will show adaptations is known as
specificity.
The ability to perform a movement in a short period of time is
speed.
The ________ phase of a cardiorespiratory program is a stage of adjustment to your weekly routine that lasts from 2 to 4 weeks.
start-up
With training, resting heart rate decreases. This is primarily the result of an increase in
stroke volume.
The left ventricle pumps blood to the
systemic circulation.
A change in the body that occurs as a result of exercise training is known as
training effect.
Muscular strength is often measured by determining the maximum
weight a person can lift one time.
Skeletal muscles taper at the ends to form ________, which attach muscles to bones.
tendons
One advantage of a stability ball for resistance work is
the development of core strength
Muscular endurance is defined as the ability
to contract a muscle repeatedly over an extended period of time.
