HOPE Segment I Exam

How long does your body need to rest between muscle training workouts? Five minutes Two hours 48 hours 72 hours

48 hours

Images to promote fitness often lead readers to a certain conclusion about appearance. Which of the following is a practice teens most frequently experience? A focus on feeling good about their looks A focus on their appearance A focus on feeling great inside A focus on their health and fitness

A focus on their appearance

Which of the following would be the most reliable source to consult when creating a safe strength training routine? An article published by a physical therapist A program recommended by a pro athlete A video showing army boot camp exercises A list of exercises a friend already uses

An article published by a physical therapist

Which of the following is an example of two reps? Building two new muscle groups in one workout Every exercise plan consists of two reps total Doing one pull up followed by a second pull up Doing two different exercises in a row

Doing one pull up followed by a second pull up

Ellie wants to take up an activity that plays to her strengths. She has found that her best skill is her coordination. Which of the following activities would be perfect for her? Swimming Tennis Bicycling Archery

NOT: Archery

Which of the following is an example of moving properly for a basic squat? Feet shoulder width apart, heels on the ground, back straight as you lower your body Feet inches apart, heels on the ground, back straight as you lower your body Feet shoulder width apart, heels off the ground as you lower your body with back straight Feet inches apart, heels on the ground as you lower your body with back curled

NOT: Feet inches apart, heels on the ground, back straight as you lower your body

Justin and Kenneth have been best friends for as long as they can remember. Kenneth loves to run, but Justin hates to exercise. Recently, they both went for an annual checkup at the doctor, and they are comparing their blood test results. Based on the information you know, which of the following is most likely true? Justin is going to develop health complications. Kenneth is going to develop health complications. Justin may have unnecessarily high levels of bad cholesterol. Kenneth may have unnecessarily high levels of bad cholesterol.

NOT: Justin is going to develop health complications.

Alex has evaluated her skills and determined that she has excellent power. She wants to sign up for two sports that will play to her strengths. Which two sports will be best for her? Bicycling and soccer Tennis and gymnastics Swimming and football Volleyball and archery

NOT: Swimming and football

What is a "set" in weight training? A fitness area with weights A group of weights A group of reps A form of strength

NOT: a group of weights

Your friend won the race that you were both running. Instead of being gracious, your friend made fun of you for losing, and now you don't want to run anymore. What is this an example of? Positive peer pressure Negative peer pressure Positive peer influence Negative peer influence

Negative peer influence

Which of the following is an example of moving properly for calf raises? Raising the heels, leaning slightly forward with knees and hips flexed Lowering the heels, leaning slightly forward with feet approximately shoulder width apart Raising and lowering the heels, leaning slightly backward with feet approximately shoulder width apart Raising and lowering the heels, leaning slightly forward with feet approximately shoulder width apart

Raising and lowering the heels, leaning slightly forward with feet approximately shoulder width apart

If you feel pain during weight training, what should you do? Move more quickly Move more slowly Increase weight Stop altogether

Stop altogether

Jackson wants to fit into last year's Halloween costume, but he has been building muscle and has gained a few healthy pounds since then. Which of the following statements shows how Jackson's friend could be a negative influence? a. "If you stop working out and eating for a few days, you'll probably fit." b. "I'm sure there are other costumes that will be good on you, as well." c. "We could try altering the fit of this one so it's better for your size now." d. "Let's go costume shopping for a new version of this that fits you better."

a. "If you stop working out and eating for a few days, you'll probably fit."

How is blood flow related to lung function during exercise? a. Blood vessels are dilated to increase the amount of oxygen carried in the blood, and the lungs work harder to meet the body's oxygen demands. b. Blood volume increases during exercise, making the body more efficient, so it is not necessary for the lungs to work as hard. c. The lungs determine the speed at which the heart pumps, so blood flows at a level that accommodates oxygen absorption in the muscles. d. The lungs expand and contract, which increased the rate of blood flow so the muscles can convert stored energy to energy for muscle movement.

a. Blood vessels are dilated to increase the amount of oxygen carried in the blood, and the lungs work harder to meet the body's oxygen demands.

Ever since he took on his part-time job late in the evenings, Markus can't shake this cough. He has an appointment to see the doctor early this morning before school for advice about how to get healthy again. What is the doctor most likely to tell Markus? a. Get more sleep to improve your immune system b. Get less sleep but improve your muscle strength c. Exercise intensely to determine your limits d. Overeat for a short period to shift the illness

a. Get more sleep to improve your immune system

Randall and Rachel are brother and sister. Randall does not enjoy exercising, but Rachel can't get enough. Based on the information you know, which of the following statements is true? a. Rachel may earn up to 8% more money in her life. b. Randall may earn up to 8% more money in his life. c. Rachel may earn up to 10% less money in her life. d. Randall may earn up to 10% less money in his life.

a. Rachel may earn up to 8% more money in her life.

Which of the following is an example of moving properly for a push-up? a. Raising and lowering the body to a 90-degree angle at the elbow with a flat back b. Raising and lowering the body to greater than a 90-degree angle at the elbow with a flat back c. Raising and lowering the body to less than a 90-degree angle at the elbow with a flat back d. Raising and lowering the body with the elbows locked out in the up position and a flat back

a. Raising and lowering the body to a 90-degree angle at the elbow with a flat back

Which of these demonstrates the most sportsman-like behavior? a. Shaking hands with all opponents after your team has lost the game b. Congratulating just the opposing players who scored on your team c. Going straight to a team huddle at the end of the game d. Approaching the referees repeatedly about a missed call

a. Shaking hands with all opponents after your team has lost the game

Lara has noticed that all of her friends are very careful about what they eat, and they are all much thinner than she is. She wants to be healthy, but she really wants to fit in with her friends. What is the best step for Lara to take? a. Talk to a trusted adult to help her evaluate her eating and exercise in a healthy way. b. Talk to a trusted adult to help her evaluate her eating and exercise in a healthy way. c. Find new friends who are not as thin so she doesn't feel any pressure. d. Try out the newest diet she's seen advertised on TV to help her lose the weight she wants to lose.

a. Talk to a trusted adult to help her evaluate her eating and exercise in a healthy way.

If a child develops regular exercise habits, what may likely occur later? a. The child will continue to exercise throughout life b. The child will never want to exercise again later on c. The child will get injured and become disabled d. The child will develop poor decision-making skills

a. The child will continue to exercise throughout life

To warm up before a run, Lucas walks for five minutes. Which of these accurately evaluates his choice of warm-up activity? a. This activity is appropriate because it prepares muscles for more intense movement. b. This activity is not appropriate because the muscles stretched are not warm yet. c. This activity is appropriate because it makes the leg muscles more flexible. d. This activity is not appropriate because it stretches muscles not used in the exercise.

a. This activity is appropriate because it prepares muscles for more intense movement.

What is the focus of the bandwagon advertising style? a. To try to persuade someone to do something based on the fact that "everyone's doing it" b. To try to persuade someone to avoid doing something based on the fact that "it's unhealthy" c. To try to persuade someone to do something based on the fact that "statistics show it's good" d. To try to persuade someone to avoid doing something based on the fact that "it causes cancer"

a. To try to persuade someone to do something based on the fact that "everyone's doing it"

You are able to stand on one foot with little difficulty, but you have trouble when you need to turn quickly to face a different direction. Which of the following skills should you develop to improve your overall abilities? a. agility b. balance c. coordination d. power

a. agility

You just saw an online ad that shows a group of friends buying the same brand of clothes. All around them are different people who are also wearing the same brand of clothes. What technique has the advertising company used to persuade you to buy the clothes? a. bandwagon b. snob appeal c. scientific evidence d. testimonials

a. bandwagon

Having good friends can improve your happiness, which can in turn a. lengthen your life b. increase your risk of sadness c. lead to unhappy outcomes d. distract from schoolwork

a. lengthen your life

During exercise, stored chemical energy is converted to energy that can be used for a. muscle movement b. bone development c. ligament repair d. blood vessel dilation

a. muscle movement

Every time Siobhan plays tennis, she does great until her opponent sends the ball in an unexpected direction. Then she has trouble deciding where to go, and her hesitation costs her the point. Which skill should Siobhan improve to avoid this problem? a. reaction time b. agility c. balance d. power

a. reaction time

After an accident, Lavinia has been experiencing some aches and pains throughout her body. Her doctor says that she is healthy, but she still feels uncomfortable. Which of the following might help Lavinia reduce her pain? a. regular activity b. staying still c. increasing the hours she sleeps d. decreasing the hours she sleeps

a. regular activity

A dynamic stretch is a. safe, because it involves gradual and controlled movements b. safe, because it extends the joint beyond its range of motion c. unsafe, because it used the body's momentum to stretch the muscle d. unsafe, because it requires quickly stretching the muscle and joint

a. safe, because it involves gradual and controlled movements

What should you do to solve the problem of exposure to your mom's secondhand smoke in the house? a. talk with her about it b. stay in your room c. leave pamphlets around d. go in different rooms than your mom

a. talk with her about it

Samantha is looking for a sport to do when she gets to school next year, but she can't decide which one would give her the most benefit. She is in fairly good physical shape, but when she goes out dancing, she always notices that her coordination is a little off. Which of the following sports would best help Samantha improve her coordination? a. tennis b. archery c. bicycling d. swimming

a. tennis

Miguel is thinking about taking a supplement that is supposed to help build muscles more quickly in fewer workouts. Which of the following statements shows how Miguel's peers influence him in an unhealthy way? a. "You could have an unusual response even though it is all-natural." b. "You should try this because everyone else takes them." c. "You should check with your doctor before taking these." d. "You should ask your coach if these are safe to take."

b. "You should try this because everyone else takes them."

Which of these likely contains the least authoritative data on health and wellness? a. A university study b. A fitness training blog c. A government website d. A post by a certified physician

b. A fitness training blog

Which of the following is an example of proper movement for a biceps curl? a. Rotate the arm at the shoulder with the back straight b. Bend the arm at the elbow with the back straight c. Rotate the elbow and arch the back d. Rotate the elbow and arch the back

b. Bend the arm at the elbow with the back straight

Janis has found that she must consume 1,600 calories a day to reach her health goals, but she doesn't want to give up her morning cereal. Unfortunately, she tends to fill up her bowl with three or more servings. What strategy should Janis use to improve her habits? a. Stop eating cereal altogether because she can't trust herself b. Measure her cereal to make sure she is using the right serving size c. Remove other meals later in the day so she can have lots of cereal d. Skip lunch or dinner whenever she goes overboard at breakfast

b. Measure her cereal to make sure she is using the right serving size

Even though Alexandra could talk with her friends during dance class, she couldn't sing along to the songs. Which best describes her heart rate during this activity? a. Low b. Moderate c. Vigorous d. Dangerous

b. Moderate

Your family would like to develop healthier eating habits. Which of the following strategies would be the best approach to reaching that goal? a. Replace all the food in the kitchen with healthy options right away b. Plan your meals for the week before heading out to the grocery store c. Decide each afternoon what to make for dinner that night d. Avoid trying new recipes because they take longer to prepare

b. Plan your meals for the week before heading out to the grocery store

Cynthia knows she should not drink alcohol or do drugs, and she has avoided these things her whole life. However, lately, she suspects her brother might be sneaking liquor into his room late at night. She has always been close friends with her brother, and she doesn't want him to be mad at her, but she also doesn't want him to hurt himself. What should Cynthia do? a. Go directly to her parents so they can search his bedroom that day b. Talk to her brother and let her parents know if there is a problem c. Have him arrested for underage drinking and teach him a lesson d. Alert her brother's teachers that he may have developed a habit

b. Talk to her brother and let her parents know if there is a problem

Rachel needs to eat fewer carbohydrates to improve her health. Which of the following should she cut down on? a. milk b. bread c. apples d. beans

b. bread

It is important to avoid isostatic stretches because they can a. increase body and muscle temperature b. extend a joint beyond its regular range of motion c. exceed the stretchable limits of the tissues involved d. stretch the muscle to its farthest point

b. extend a joint beyond its regular range of motion

Infrequent participation in physical activity can lead to a. high blood pressure during exercise b. muscle strain and soreness after exercise c. extra calories burned during exercise d. low heart rate after exercise

b. muscle strain and soreness after exercise

You just saw a video ad that shows a man talking about the diet pill he uses. He doesn't appear to be reading a script, and the words at the bottom of the screen tell you he is not an actor. What technique has the advertising company used to persuade you to use the diet pill? a. bandwagon b. plain folks c. scientific evidence d. glittering generalities

b. plain folks

How does breathing change during exercise? a. rate and depth decrease b. rate and depth increase c. rate increases and depth decreases d. rate decreases and depth increases

b. rate and depth increase

Wei goes skateboarding regularly and determined he can develop better balance. He wants to begin other activities that can help him improve. Which two sports share the most common skills? a. softball and bowling b. surfing and water skiing c. hiking and badminton d. dance and hockey

b. surfing and water skiing

During resistance training, how quickly should you move? a. One full set every two seconds b. two seconds per lift and slowly lower c. lift for ten seconds and then drop quickly d. every movement should be rapid

b. two seconds per lift and slowly lower

Randall has noticed his friend is using incorrect posture during yoga. Later, his friend complains of a stiff neck. Which of the following statements shows how Randall could be a positive influence for his friend? a. "I don't know why your neck hurts; I was too focused on my own practice." b. "You can't be very good at yoga if you keep hurting yourself in simple ways." c. "Let's try that posture again so we can see how you can avoid hurting your neck." d. "You might want to consider that maybe you just aren't suited for doing yoga."

c. "Let's try that posture again so we can see how you can avoid hurting your neck."

Which of the following is a promise advertisers cannot make promoting their fitness product? a. "You can improve your cardio with our three days per week dance lessons." b. "You can strengthen your core completing the ab work series." c. "Target your belly fat to lose weight there first." d. "Shape and tone with our muscular endurance videos."

c. "Target your belly fat to lose weight there first."

Which of the following would be the most reliable source to consult when creating a healthy weight loss plan? a. A how-to article in a fitness magazine b. A sample diet published on social media c. A study printed by the medical association d. A list of metabolism-increasing foods from the health food store

c. A study printed by the medical association

Xander has been told to balance his diet with more fruits and vegetables. Which of the following is a good strategy for him to follow? a. Eat only fruit one day and only vegetables the next b. Eat at least one fruit or vegetable once per day c. Eat half a plate of fruits and vegetables for each meal d. Eat fewer fruits and more vegetables one day per week

c. Eat half a plate of fruits and vegetables for each meal

How can your family play a positive role in your attempt to change your nutrition? a. Maintaining the same nutrition level b. Paying for your nights eating out c. Planning menus with healthy foods d. Stocking foods high in fat and sugar

c. Planning menus with healthy foods

What is a "set" in weight training? a. a fitness area with weights b. a group of weights c. a group of reps d. a form of strength

c. a group of reps

Which of the following is an example of a concentric contraction? a. dance move b. injuring a non-dominant muscle c. bicep curl d. slowly putting a heavy object down

c. bicep curl

If your heart is not strong enough or efficient enough, it is difficult to a. stretch b. lift weights c. breathe d. perspire

c. breathe

"Look Great in Your Bathing Suit by the End of the Month" This article most likely a. helps the reader develop a healthy weight loss plan b. keeps the reader from eating unhealthy foods c. encourages the reader to expect unrealistic results d. provides the reader ways to quickly burn calories

c. encourages the reader to expect unrealistic results

Your friend finally lost those pesky pounds and is showing off a new outfit today. You feel inspired to get healthy yourself. What is this an example of? a. positive peer pressure b. negative peer pressure c. positive peer influence d. negative peer influence

c. positive peer influence

Abigail wants to get better at baseball. In order to do this, she has created a list of skills she will need to improve. Which skill should get the most of her attention in order for her to excel at baseball? a. agility b. balance c. power d. speed

c. power

Amber finds herself struggling to have a conversation with her friend while they are hiking. Which of these modification should she make? a. She should ask her friend to choose a different activity for their next workout. b. She should drink more water to decrease perspiration and prevent dehydration. c. She should take her pulse to make sure she is working in her target heart rate zone. d. She should slow down in order to bring her heart rate back to a safe level.

d. She should slow down in order to bring her heart rate back to a safe level.

Your friend wants your advice about her new exercise plan. She has found a supplement that promises to increase her muscle size, but she wants to know what you think before she begins. The supplement encourages users to eat twice the normal amount of calories per day and avoid exercise. Their website promises people can gain good muscle in a matter of days. What should you tell your friend? a. This is a good plan, but she should take only half the recommended dose. b. There is not enough information to determine whether this plan is good. c. This is not a good plan unless she is going to use free weights regularly. d. This is not a good plan because it does not include healthy eating and exercise.

d. This is not a good plan because it does not include healthy eating and exercise.

Which of the following is the best example of positive peer pressure? a. Your friends say no to the dinner your mom cooked and suggest ordering pizza and wings instead. b. Your teammates spend extra time working out after practice today, and they tease you for not joining them. c. Your siblings spend their weekend playing video games and keep asking you to pass on playing outside. d. Your friends sign up for a 5K run and invite you to train with them and run in the race.

d. Your friends sign up for a 5K run and invite you to train with them and run in the race.

Janelle's best friend invited her to a party. Janelle wants to go, but she is worried her friend will drink and will want to drive them home under the influence. Which person should Janelle talk to for advice? a. her local physician b. someone else who drinks c. the people at the party d. any trusted adult

d. any trusted adult

What should you do if you feel "in over your head"? a. stop what you are doing b. make a quick decision c. do something new instead d. check with a guardian or mentor

d. check with a guardian or mentor

Jocelyn loves to dance. She does jazz dance every single day for at least an hour and recently added tap. Which of the following benefits is Jocelyn getting from her activities? a. increased blood pressure b. higher risk of arthritis c. osteoporosis d. heart health

d. heart health

Static stretches are part of an effective cool down because they can help a. improve performance b. decrease blood flow c. prevent overload d. increase range of motion

d. increase range of motion

Which of the following does not lead to addiction? a. drug use b. alcohol consumption c. smoking d. obesity

d. obesity

Justin has limited range of motion in his legs but wants to compete on the obstacle course he and his friends created. What accommodation can be made to help him most fully participate? a. Ask him to watch first so he learns how to negotiate the course b. Have him complete at his own speed but not for the win c. Suggest he do practice runs instead of competing d. Allow him to go around obstacles too difficult

d. ow him to go around obstacles too difficult

Cooling down is important after exercising to a. decrease intensity b. strengthen muscles c. improve performance d. prevent injury

d. prevent injury

Susan has been hoping to get into her favorite college and has extended her study hours late into the night. Which of the following might Susan feel while taking the difficult entrance exam for her favorite college? a. normal sleep b. normal heart rate c. increased energy d. upset stomach

d. upset stomach

What can a positive outlook do for you and your friends? a. It will remove the need to exercise b. It will guarantee wins in your sports games c. It will annoy people with a negative attitude d. It will help you manage your stress

d. will help you manage your stress

Muscle strain and soreness is more likely if you rest regularly lift weights often exercise infrequently stretch routinely

exercise infrequently