Principles of Physical Fitness

In a UCLA study, it was determined that _____ of the personal trainers couldn't pass a basic exam on training methods, exercise physiology, or biomechanics.

60 percent

What are benefits of including a cool-down period in your exercise session?

Cooling down helps restore the body's circulation to a normal resting condition. Cooling down helps return your breathing and heart rate to normal.

Which of the following correctly describes how you should progress in your exercise program?

Don't increase frequency, intensity, and time all at once.

Which of the following is true of using physical activity to manage weight?

Exercise alone is usually not enough to promote long-term weight-loss.

What happens if too much time passes between exercise sessions?

Fitness improvements are lost.

Which of the following are among the advantages of high-intensity interval training (HIIT)?

It improves blood sugar control and blood pressure. It takes less time than traditional endurance training. It reduces body fat. It builds endurance quickly.

Which of the following is true of vigorous physical activity as compared to moderate physical activity?

It improves physical fitness.

Which of the following is a benefit of having a training partner?

It provides mutual motivation and encouragement.

Mandara knows she needs to start an exercise program but isn't sure which activity to pick. Which of the following would be the best choice for her if she wants to stick with the program?

Mandara should swim, since that was always her favorite activity growing up.

Your roommate is going to be traveling almost the entire summer for an internship. She's concerned that she'll lose the fitness improvements she's made over the past eight months if she cannot keep up her regular gym and running program. What is the best advice to give her?

She should improvise in whatever place she finds herself to be sure to have regular cardio and strength training.

Resting to recover from exercise can help a person

Train more intensely in the future

Hydration is just as important as calorie consumption to support your exercise program.

True

What will happen if a person stops exercising?

Up to half of all fitness improvements will be lost within two months.

Are people able to improve the functioning of their bodies?

Yes; physical fitness is the key.

What is a good example of a beginning exercise program for a person who has been sedentary?

a walking program

What is the term for the individual potential for improvement of the human body?

adaptability

Suzy wants to create a successful fitness program for herself, and her doctor has cleared her to begin. What is Suzy's first step?

assessing her current level of physical activity and fitness

How often should a person participate in flexibility training according to the FITT-VP guidelines?

at least two days per week

What are some of the benefits of becoming physically fit?

better control of body movement more energy increased stamina

To gain even greater health and wellness benefits than from moderate levels physical activity, people should increase which of the following?

both the duration and the intensity of physical activity

In planning a complete exercise program, which of the following groups of activities would develop all the health-related components of fitness?

brisk walking, calisthenics, static stretches

Which of the following is not a basic principle of physical training?

cardiorespiratory endurance

Which of the following terms refers to the ability of the body to perform prolonged, large-muscle, dynamic exercise at moderate to high levels of intensity?

cardiorespiratory endurance

Which of the following are proper ways to cool down after exercising?

continuing to move at a slow pace for 5 to 10 minutes performing stretching exercises at the end of the cool-down period

According to the FITT-VP principle, the amount a person should exercise is measured in

days per week.

Following the American College of Sports Medicine's guidelines for physical activity can reduce feelings of

depression. anxiety.

Trainers who performed the best in the UCLA research had degrees in which of the following?

exercise physiology physical education physical therapy

Marco's doctor wants to make certain that Marco does not have existing heart disease and decides to assess his current fitness level. For which of the following will Marco be sent?

exercise stress test

If Jared does not like going to the gym but wants to get physically fit, which of the following should he do?

exercise with friends or family join an intramural sports team pick physical activities he enjoys

Planned, structured, repetitive movement of the body intended to improve or maintain physical fitness is called

exercise.

To manage weight, experts recommend

exercising longer, for a greater weekly total of activity than the standard recommendation.

What term refers specifically to the nonfat portion of the human body consisting of skeletal muscle, bone, and water?

fat-free mass

Jill is having a hard time sticking with a regular exercise schedule. Which of the following may help to motivate her to maintain a regular exercise program?

finding a training partner

According to the current guidelines for general health, at least how many days of 30-minute moderate-intensity physical activity should a person perform a week?

five

Which of the following are areas which should be assessed via testing as a first step to creating a successful fitness program?

flexibility body composition cardiorespiratory endurance muscular endurance muscular strength

Which of the following are health-related components of physical fitness?

flexibility cardiorespiratory endurance body composition

Stretching at the end of a run increases a person's

flexibility.

What part of the training principle called FITT-VP concerns how often a person should exercise?

frequency

What does the acronym FITT represent?

frequency, intensity, time, and type

When considering progression in your program, what is the best way to increase overload?

gradually

Which of the following terms refers to all the physical capabilities that contribute to health, including cardiorespiratory endurance, muscular strength, and muscular endurance?

health-related fitness

Muscular endurance is an important factor that

helps the body deal with daily physical demands. helps the body perform in sports.

In a healthy person, the level of nonfat muscle, bone, and water is ______ the level of body fat.

higher than

What are the benefits of muscular endurance?

injury prevention better posture

Which of the following would be the best choice for a warm-up before going on a run?

jogging slowly

What is recommended as warm-up for exercise?

low-intensity movements that mimic the activity to follow

What are the potential health benefits of following the American College of Sports Medicine's (and others) recommendations for participation in moderate to vigorous aerobic activity?

lowering the risk of stroke lowering the risk of developing type 2 diabetes lowering the risk of developing high blood pressure

A body that sustains a targeted level of fitness is in the ______ phase.

maintenance

For which of the following groups is getting a medical examination recommended before participating in vigorous exercise?

men 40 years of age or older persons who are obese or have other health problems

What intensity level of exercise does the ACSM recommend for health benefits for someone who engages in activity for 150 minutes per week?

moderate

The component of health-related fitness that helps keep the skeleton in proper alignment, preventing back and leg pain, is known as ______ strength.

muscular

Which term refers to the amount of force a muscle can produce with a single maximum effort?

muscular strength

The increasing amount of stress that is placed on the body to bring about adaptations that improve fitness is called progressive

overload.

A good way to gain physical components like speed, agility, balance, power, and coordination is to

participate in a sport.

Motivation is important in an exercise program because it helps

people continue to exercise and stay well.

Exercise is a structured activity meant to specifically improve which of the following?

physical fitness

Which of the following refers to the performance of different types of activities that cause the body to adapt and improve its level of fitness?

physical training

Which of the following are among the benefits of muscle-strengthening activities (involving all major muscle groups) for older adults?

preventing muscle loss preventing falls

The FITT-VP principle helps people gradually become fitter in a process known as

progressive overload.

The idea that when the amount of exercise is increased, fitness continues to improve is called

progressive overload.

Exercising safely means

protecting yourself against outside elements that you might encounter, such as cars while bike riding. ensuring you are protected from various aspects of the activity, such as protecting your eyes while playing racquetball.

In choosing your mode of activity, which of the following would make sense for improving your muscular strength and endurance?

resistance exercises

Jim wants to build up his muscles and increase his metabolism. Which type of exercise should he add to his workout?

resistance training

What part of your training program can allow the body to adapt properly to the demands of increased physical fitness?

rest

The training principle that refers to fitness improvements that are lost when demands on the body are lowered is called

reversibility.

According to most sports psychologists, what is the most effective way to stay motivated in an exercise program?

setting and achieving goals

Speed, power, and agility are all

skill-related fitness components.

Which principle asserts that in order to develop a particular type of fitness you need to perform exercises designed to promote that exact type?

specificity

Performing stretching exercises to improve hip flexibility and using dumbbells to increase arm strength are examples of the training principle of

specificity.

When starting an exercise program, you should

start slowly to adapt to the stress of exercise.

Which exercise will help ensure a healthy range of motion for all major joints?

stretching

Which of the following types of exercise is best for becoming more flexible?

stretching flexibility exercises

Cardiorespiratory endurance depends on which of the following factors?

the capacity of the heart to pump blood the ability of the body to regulate blood flow the ability of the lungs to deliver oxygen to the bloodstream

In a fitness training program, which phase is characterized by an increase in fitness level?

the progress phase

People should consume enough calories to support exercise programs, but

they should not consume so many calories that they gain body fat.

How many days per week should a person participate in cardiorespiratory endurance exercise?

three to five

Adults should do muscle-strengthening activities involving all major muscle groups how many days per week?

two or more

The mode of activity in which you engage is what aspect of the FITT-VP principle?

type

What intensity level of exercise does the ACSM recommend if total activity is 75 minutes per week?

vigorous

Erin has never had a regular exercise routine before. What are some things she can do to keep herself safe while exercising?

wear a helmet when biking or skiing wear bright clothing when running on public roads run with a partner in parks or rural areas