Chapter 1 & 2 Quiz (and Practice)
Eating a small meal ________ hours before exercise is a good way to make sure you have enough energy during a workout.
1.5 to 2
The American College of Sports Medicine recommends that adults perform at least ________ minutes of moderate physical activity per week.
150
According to the physical activity pyramid, individuals should work on muscular fitness
2 days per week.
There are ________ health-related components of physical fitness.
5
There are ________ dimensions of wellness.
6
The current healthy life expectancy for males in the United States is
68 years
Diane recently quit smoking and started a support group for former smokers. As a result of these actions, she has improved which dimension of wellness?
Environmental, physical, social, spiritual, and financial
The ________ is used to design a safe and effective exercise program that specifies frequency, type, time, and intensity.
FITT formula
Which of the following contributing factors to premature death is outside of a person's control?
Genetics
The standard metabolic equivalent used to estimate the amount of energy (oxygen) used by the body during physical activity is termed
MET
Healthy life expectancy is defined as -the years a person can expect to live without disability or illness. -the number of years a person lives. -the average life expectancies over the past decade. -overall life expectancy with disability or illness.
NOT the number of years a person lives.
________ is the term used to describe excessive volume and intensity of physical training leading to diminished health, fitness, and performance.
Overtraining
Your friend is morbidly obese. When you express your concern to him about his health, he denies that his obesity will have any effect on his health and cites the example of his father, who is also obese and apparently healthy. Which stage of behavior change is your friend in regarding his obesity?
Precontemplation
Which of the below is an action-oriented objective in a SMART goal-setting system?
Run on the treadmill 4 times a week for at least 30 minutes.
To set successful goals, use the ________ system.
SMART
Which of the following is an example of an internal exercise reward?
Satisfaction of finishing a race
Fitness gains diminish in about half the time it takes to acquire them.
True
An increase in physical fitness as a result of overload adaptations in body systems is
a training effect
Wellness is defined as
achieving the highest level of health possible in each of several dimensions.
A change in a body system as a result of physical training is referred to as
adaptation
Another term for cardiorespiratory endurance is
aerobic fitness
All of the following are health-related components of physical fitness EXCEPT a. muscular strength b. flexibility c. body composition d. balance
balance
An organized and deliberate effort to alter or replace a habit or activity is known as
behavior change.
Regular physical activity increases
blood sugar regulation
The five health-related components of physical fitness are
cardiorespiratory endurance, muscular strength, muscular endurance, flexibility, and body composition.
Individual factors that should be considered when designing a fitness program include all of the following EXCEPT a. age b. weight c. disabilities d. clothing
clothing
The process of an individual substituting a desired behavior for an undesirable one is called
countering
The FITT formula is used to
design a safe and effective exercise program.
Planned or structured physical activity done to achieve or maintain fitness is referred to as
exercise
People older than 55 are encouraged to include balance training in their exercise program to reduce the risk of
falls
All of the following are skill-related components of physical fitness EXCEPT a. balance b. agility c. coordination d. flexibility
flexibility
The components of the FITT formula are
frequency, intensity, time, and type.
A proper warm-up consists of two phases:
general and specific
The leading cause of death in the United States among adults of all ages is
heart disease
What is the leading cause of death among all Americans?
heart disease
Jim and Steve have been working out together for 3 months. Although they have been doing the same workout, Steve has shown faster improvement. This difference in their responses to exercise illustrates the principle of
individuality
The specific type of exercise performed is the
mode
Lean body tissue consists of
muscle, bone, and fluids.
Being physically fit, getting regular medical exams, and having a healthy diet are all components of ________ wellness.
physical
The ability to perform moderate to vigorous levels of physical activity without undue fatigue is
physical fitness
In the preparation stage of change, people
plan what they can do
The movement limits that limbs have around a specific joint are referred to as
range of motion
In the contemplation stage of change, people
recognize they have a problem
A synonym for physically inactive is
sedentary
The term used to describe the degree to which you believe in your own ability to achieve is
self-efficacy
The way you think about and talk with yourself is called
self-talk
The ability to perform a movement in a short period of time is
speed
A ________ is a well-defined habit that is chosen as the primary focus for change.
target behavior
The dose-response relationship states that the amount of adaptation you can expect from exercise directly relates to
the amount of overload incorporated into the program.
Regular physical activity decreases
the risk of type 2 diabetes
A spectrum of wellness that goes from average to optimal in one direction and from average to premature death in the opposite direction is called
the wellness continuum
The overload principle states that to see improvements in physical fitness, you must
train at a level that is greater than what your body is accustomed to.
The ________ model delineates six stages of behavior change.
transtheoretical
The achievement of the highest level of health-possible in all six dimensions of human-experience is
wellness