fitness management post-test

Which of these statements is an incorrect instruction for completing the Rockport Walk Test?

-omplete a one-mile walk as fast as you can - you're not allowed to run on this test! Calculate your heart rate. As soon as you're done, measure your heart rate for 15 seconds. Multiply that number by 4 to get your 1 minute heart rate, or beats per minute. Record results and monitor progress. Document the time it took you to walk the one mile and your heart rate and then re-test yourself every few weeks to see if your time and heart rate decrease Calculate VO2 Max. Use the formula below to calculate the maximum amount of oxygen your body can use, known as Maximum VO2 Formula: 88.768 + (8.892 x Gender) - (0.0957 x Weight) - (1.4537 x Time) - (0.1194 x Heart Rate)

Identify the correct recommendation for aerobic exercise duration:

30-60 minutes of moderate- intensity exercise five days per week

Validity is best defined as:

A determination of whether or not a test actually measures what it is supposed to measure

The term 'Maximum VO2' refers to a person's:

Aerobic fitness

Which is a true statement regarding body composition assessments

Even though neither BMI nor waist circumference tells you your actual percent body fat, they can give some indication of your risk for diseases associated with obesity

Which component of health-related fitness is best defined as 'A measurement of how much a joint can move as measured by its range of motion?'

Flexibility

FITT, an acroynm referring to the guidelines for improcing fitness, stands for:

Frequency, Intensity, Time, Type

What is an explanation as to why both beginning and advanced exercisers should focus on multi-joint strength training exercises?

Multi-joint exercises allow a person to work multiple muscle groups at the same time

Which component of health-related fitness is best defined as 'The ability of a muscle to sustain repeated submaximal contractions?'

Muscular endurance

Which of the following does not explain why muscular strength and endurance often tested together?

Muscular strength and muscular endurance are essentially the same thing, so should be tested together

The American College of Sports Medicine (ACSM) is

The largest sports medicine and exercise science organization in the world

which of these statements is correct instruction for completing the push up test?

Women should do 'modified' push-ups from their knees while men should do 'traditional' push-ups

Reliability is:

a measure of the trustworthiness of an assessment

What is an appropriate recommendation for stretching?

aerobic 5-10 min low intensity total body activities

which type of exercise is most likely to reduce the risk of cardiovascular disease?

aerobic exercise

Which component of health-related fitness is best defined as 'The aspect of fitness that deals with the heart and lungs to circulate oxygen to working muscles?'

aerobic fitness

Basic benefits of engaging in physical activity include each of the following except:

chronic lack of energy

what is the method of training that involved performing a single activity for an extended period of time, generally at a moderate intensity?

continuous

dynamic movements are useful in a warm-up because

dynamic exercise, such as lunges, burpees, plyo push-ups, power skip, etc., requires both strength and flexibility to complete. When these exercises are sequenced back-to-back with little to no rest between exercises, then the aerobic benefits of the warm-up are achieved as well. Functional warm-ups using dynamic movements are efficient, effective and safe when done properly.

The warm-up should not:

fatigue the body

which type of exercise is most likely to increase range of motion around a joint?

flexibility exercise

Which type of exercise focuses on daily living activities and skill-related fitness?

functional fitness training

Which of the following is a limitation of the Rockport Walk Test?

if a person is in great shape, it may be a too easy

Which principle of training states in order to improve fitness a person should select activities based on current fitness, interest and goals?

if a person is in great shape, it may be a too easy

Which principle of training states in order to improve fitness a person should select activities based on current fitness, interest and goals?

individuality

What is the method of training where short bouts of higher intensity exercise are alternated with bouts of lower intensity exercise or rest?

interval training

what does '1-RM' refer to?

it's a person's 'one repetition maximum' and it refers to the maximal amount of weight a person can lift in a given exercise

Which of these is not a benefit of an appropriate cool-down?

keeps the body temp elevated which burns more calories

An objective way of determining the intensity of an aerobic workout would be to:

measure your heart rate

Which principle of training states in order to improve fitness a person should gradually challenge himself to do a little bit more each workout over a long period of time?

progression

RPE, an acronym referring to the measure for determining one's feeling of effort, stands for:

rating of perceived exertion

The best goals are

realistic and specific

which principle of training states that states in order to improve fitness a person should engage in activity on a consistent basis aka 'use it or lose it' ?

regularity

which type of exercise is most likely to increase bone mineral density?

resistance exercise

Which of these best explains why the frequency of resistance training exercises is lower than that of aerobic exercise?

resistance training damages muscle to a larger extent than aerobic exercise and they need more time to recover between exercise sessions

Which principle of training states in order to improve fitness a person should engage in activities that target a specific component of fitness?

specificity

which one statement below is true regarding the levels of physical activity seen in typical Americans?

the percentage of Americans who get the recommended amount of physical activity goes down as they age

Identify the correct recommendation for how often you should stretch if you have a goal of increasing flexibility:

train 2 or 3 days per week; only stretch warm muscles

identify the correct recommendation for how often you should engage in functional fitness training

train 20-30 min 2 or 3 days per week ;

Identify the correct recommendation for how often you should perform resistance exercises:

train each major muscle group 2or 3 days per week