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.