Chapter 3 Test - Fundamentals of Physical Fitness

Exercising in cold weather can be a problem for individuals with high blood pressure or heart problems. a. TRUE b. FALSE

a. TRUE

Exercising in the heat and humidity places extra stress on the body. a. TRUE b. FALSE

a. TRUE

For safe improvements in fitness, you should slowly increase the amount you train until you reach the desired level of fitness. a. TRUE b. FALSE

a. TRUE

Having too much or too little body fat can have a negative impact on your health, including increased risk for various diseases. a. TRUE b. FALSE

a. TRUE

Many sports drinks are high in sugar. a. TRUE b. FALSE

a. TRUE

One hydration recommendation for exercise is to drink about 20 fluid ounces about 2-3 hours before exercise. a. TRUE b. FALSE

a. TRUE

Proper treatment for shin splints involves rest, ice, and over-the-counter pain medication, if needed. a. TRUE b. FALSE

a. TRUE

Research indicates that exercise may improve cognition by stimulating the production of brain cells. a. TRUE b. FALSE

a. TRUE

The "threshold" is the minimum intensity for achieving specific fitness benefits. a. TRUE b. FALSE

a. TRUE

The altitude at which you exercise can affect your hydration. a. TRUE b. FALSE

a. TRUE

The duration you spend in each aerobic session depends, in part, on the exercise intensity you choose. a. TRUE b. FALSE

a. TRUE

Sarah is interested in purchasing a piece of home exercise equipment for aerobic workouts. She wants to build her cardiorespiratory fitness but has knee problems. Which of the following would be the best option for her? a. an elliptical trainer b. a motorized treadmill c. an "all-in-one" weight machine d. a stair-climbing machine

a. an elliptical trainer

A benefit of 5-10 minutes of low-to-moderate intensity aerobic and muscular endurance activities prior to a training session is a. an increase in core body and muscle temperature. b. redirection of blood flow away from working muscles. c. gradual recovery of heart rate. d. gradual reduction of blood pressure.

a. an increase in core body and muscle temperature.

In terms of home exercise equipment, the best type is one that a. you will use. b. is expensive. c. exercises the lower body. d. can be easily stored.

a. you will use.

In addition to using the FITT formula to develop your exercise program, you need to choose activities for your program based on a. your fitness level and goals. b. what activities are recommended. c. your desire to work out. d. whether you get enough sleep.

a. your fitness level and goals.

When considering a sports beverage for hydration during intense workouts, it is best to choose one with ______ carbohydrates. a. 2-4 percent b. 4-8 percent c. 8-12 percent d. >14 percent

b. 4-8 percent

Calisthenics are generally ineffective as muscular strengthening exercises. a. TRUE b. FALSE

b. FALSE

For workouts lasting less than 3 hours, water is considered to be an adequate fluid replacement. a. TRUE b. FALSE

b. FALSE

If a person's average steps per day, based on pedometer tracking, were less than 5,000 steps, that individual would be classified as somewhat active. a. TRUE b. FALSE

b. FALSE

In a complete workout, the first phase an exerciser should complete is stretching exercises. a. TRUE b. FALSE

b. FALSE

Physical activity does more damage than good for an individual with arthritis. a. TRUE b. FALSE

b. FALSE

Studies have concluded that people who wear pedometers generally do not have increases in activity over those who do not wear pedometers. a. TRUE b. FALSE

b. FALSE

The FITT acronym stands for flexibility, isometrics, target zone, and type. a. TRUE b. FALSE

b. FALSE

The fitness principle of specificity is that the body must be exposed to a greater amount of activity than normal. a. TRUE b. FALSE

b. FALSE

The heat index is a measure of how much heat the body produces during exercise. a. TRUE b. FALSE

b. FALSE

When looking for a new pair of exercise shoes, the "toe test" involves making sure that, when your foot is in the shoe, your toes reach all the way to the front of the shoe. a. TRUE b. FALSE

b. FALSE

With heat cramps, blood flow to the skin increases, causing a decrease in blood flow to vital organs. a. TRUE b. FALSE

b. FALSE

If an individual wearing a pedometer was to average approximately 11,000 steps per day, he or she would be classified as a. highly active. b. active. c. low active. d. sedentary.

b. active.

Which component of skill-related fitness refers to the ability to change the direction of your body in a quick and precise manner? a. balance b. agility c. reaction time d. coordination

b. agility

The principle of specificity of training is best indicated by which of the following activities? a. weight training to develop cardiorespiratory endurance b. doing push-ups to develop chest and shoulder strength c. running to develop flexibility d. bicycling to develop back strength

b. doing push-ups to develop chest and shoulder strength

Randy has been exercising in the heat and complaining that he is not feeling well. His skin is cool, moist, and pale. He is also complaining about a headache, nausea, and dizziness. You also notice he is sweating heavily. Which heat-related problem is he most likely experiencing? a. heat cramps b. heat exhaustion c. heat stroke d. hypothermia

b. heat exhaustion

The PRICE method suggested for care of exercise-related sprains and strains stands for a. pressure, rest, isolate, compression, exercise. b. protection, rest, ice, compression, elevation. c. protection, resistance training, isometrics, compression, exercise. d. pressure, raised feet, ice, carbohydrate, exercise.

b. protection, rest, ice, compression, elevation.

The ______ refers to the optimal or ideal intensity for achieving maximum benefit from your activity. a. warm-up b. target zone c. cool-down d. frequency

b. target zone

The warm-up for an exercise-training session should consist of a. 20-30 minutes of low-to-moderate intensity aerobic and muscular endurance activities. b. 15-20 minutes of high intensity flexibility exercises. c. 5-10 minutes of low-to-moderate intensity aerobic and muscular endurance activities. d. 5-10 minutes of stretching.

c. 5-10 minutes of low-to-moderate intensity aerobic and muscular endurance activities.

Which of the following is a component of skill-related fitness? a. body composition b. muscular endurance c. agility d. desire to compete

c. agility

The relative amounts of muscle, fat, bone, and other vital tissues of the body are more commonly referred to as a. muscular strength. b. body weight. c. body composition. d. muscular endurance.

c. body composition.

You can increase your physical activity while at work by a. having lunch with coworkers. b. taking more frequent coffee breaks. c. hand-delivering a message instead of e-mailing or calling. d. taking time out for a nap.

c. hand-delivering a message instead of e-mailing or calling.

Which of the following is a benefit associated with increased physical activity? a. increased blood fats b. higher resting heart rate c. improved mood d. lower bone density

c. improved mood

Which of the following is the correct sequence for a complete workout? a. conditioning, warm-up, stretching, cool-down b. warm-up, cool-down, conditioning, stretching c. warm-up, conditioning, cool-down, stretching d. stretching, warm-up, conditioning, cool-down

c. warm-up, conditioning, cool-down, stretching

The "F" within the FITT formula would apply to which exercise program component? a. walking at a brisk pace for 45 minutes b. holding a hamstring stretch to the point of mild discomfort c. cycling as a mode of exercise d. running 3 days per week

d. running 3 days per week