gym exam
All children can become elite athletes and ALL children can enjoy the benefits of a physically active lifestyle. True False
False
As a general rule, 400 calories per serving is moderate. True False
False
Fat-free means calorie free! True False
False
Is eating your favorite foods not allowed when eating healthy? True False
False
It is okay to bench press every day. True False
False
Participating safely in any physical fitness program is not very important. True False
False
Servings Per Container shows the total number of servings in the entire food package or container. All packages contain only one serving. True False
False
Setting goals for any physical fitness program is not very important. True False
False
The Ingredient List shows each ingredient in a food by its common or usual name in descending order by weight. This means the ingredient with the least contribution to the product weight is listed first, and the ingredient contributing the most by weight is listed last. True False
False
The asterisk (*) following the heading "% Daily Value" on the Nutrition Facts Labels does not mean I need to adjust anything for my personal needs. True False
False
The principle of overload does not apply to cardiorespiratory fitness. True False
False
The short-term improvements in a person's fitness are more important than fostering positive attitudes to activity. True False
False
Weight training is bad for females. True False
False
The HELP philosophy used in the Fitnessgram fitness program is that _______ is available for ________ for a _____ and it is ______
Health Everyone Lifetime Personal
Match the components of the Fitnessgram philosophy to their definitions/explanations. Comes from regular physical activity and the development of health-related fitness Physical activity programs should be designed to meet the ____________ needs and interests. Physical activity and physical fitness are for a _____________. Physical activity and fitness are for _____________ regardless of age, gender, or ability.
Health Personal Lifetime Everyone
If you do the process, the product will follow! Physical activity is the _______ and physical fitness is the ______
Process Product
FIT and overload work together to improve your fitness. True False
True
Fat has more than twice the number of calories per gram than carbohydrate or protein. True False
True
In order to achieve or maintain a healthy body weight, balance the number of calories you eat and drink with the number of calories you burn during physical activity and through your body's metabolic processes. True False
True
Personal fitness is a choice. True False
True
Physical Fitness is influenced by maturation, heredity, physical activity, and environment. True False
True
Regular physical activity will improve a child's level of health and skill-related physical fitness. True False
True
Serving Size is based on the amount of food that is customarily eaten at one time. True False
True
The Nutrition Facts Label (Food Label) can help you learn about the nutrient content of many foods in your diet. It also enables you to compare foods to make healthy choices. True False
True
The nutrients you should get 100% DV of on most days are dietary fiber, vitamin A, vitamin C, calcium, and iron. True False
True
There are five health-related fitness components. True False
True
There are two kinds of physical fitness: health related and skill related. True False
True
A joint is a. where your bones come together. b. tissue that connects your bones to other bones. c. tissue around bones that contracts to provide movement. d. tissue that connects your muscles to bones.
a.
BMR per hour is found by a. Weight in kilograms This is your BMR per hour. b. Age times weight in pounds c. BMI times 24 d. Weight in pounds times 24
a.
Between workouts, it is important to _______ to be safe. a. Give your body rest b. Get in mini workouts c. Run sprints d. Drink plenty of soda
a.
Cardiovascular disease is deadly, but has controllable risk factors. Which of the following is not controllable? a. Gender b. Cholesterol Levels c. Weight d. Activity Levels
a.
If you decide to work on cardiorespiratory endurance four days a week, you are applying __________. a. Frequency b. Time c. Fitness to stop confusion d. Intensity
a.
Improving your eating habits can be done by a. Reflect, replace, reinforce b. Reflect, react, reinforce c. Reflect, react, run d. React, replace, reinforce
a.
Muscular endurance recommended workout intensities for this course are _______. a. 40-60% b. 60-85% c. 100% d. 60-90%
a.
Progression should happen _______. a. Periodically b. Hourly c. Yearly d. Never
a.
Pulse is related to your ________. a. Heart beat b. Appetite c. Breathing d. Flexibility
a.
The CDC states that: a. More than a third of US adults are obese. b. More than half of US adults are obese. c. More than a three-fourths of US adults are obese. d. No US adults are obese.
a.
The __________ helps you return your body to a normal state after exercise. a. Cool Down b. Activity Log c. Warm-up d. Lifestyle Activities
a.
The __________ is a tool to help control your fitness goals. a. Personal Fitness Plan b. Activity Log c. Fitnessgram d. Lifestyle Activities
a.
The __________ is a tool to help control your fitness goals. a. personal fitness plan b. activity Log c. fitnessgram d. lifestyle Activities
a.
The ability to change direction quickly and control movement of the whole body is called a. Agility b. Balance c. Flexibility d. Power
a.
The health-related components of physical fitness are most associated with a. how well the systems of your body operate b. how well you perform in sports activities c. how fast you improve d. your level of athletic ability
a.
The percentages recommended in this course to determine your Target Heart Rate Range are _________. a. 50-85% b. 40-60% c. 60-90% d. 50-90%
a.
Warming up is completed __________ exercise. a. before b. during c. after
a.
Wellness is simply defined as being in good ______ and _____ health. a. physical and mental b. physical and social c. social and mental d. supportive and physical
a.
What should be a main priority when beginning to be more physically active? a. Safety b. Social Media c. Attitude d. Athletic Ability
a.
When you jog, what health-related component of fitness are you working to improve? a. Cardiorespiratory Fitness b. Flexibility c. Reaction Time d. Speed
a.
Which health-related component of fitness is the ability of your muscles to produce a movement over an extended period of time? a. Muscular Endurance b. Muscular Power c. Muscular Strength d. Speed
a.
Which is an example of a planned exercise program? a. Aerobic workout video b. Bicycling c. Fitness trails d. Basketball
a.
Which of the following is a health related component of fitness? a. Flexibility b. Power c. Reaction Time d. Speed
a.
Which of the following is a health-related component of fitness? a. Flexibility b. Power c. Reaction Time d. Speed
a.
Which of the following is not a benefit of flexibility? a. Helps improve air circulation. b. Helps improve blood circulation. c. Relieves emotional tension. d. Decreases your chances of injury during exercise.
a.
__________ is a strong feeling of wanting something. a. Desire b. Timeline c. Goal d. Smart
a.
A ligagment is: a. where your bones come together. b. tissue that connects your bones to other bones. c. tissue around bones that contracts to provide movement. d. tissue that connects your muscles to bones.
b.
A unit of energy within your food is called a _____. a. BMR b. Calorie c. BMI d. Diet
b.
Having high levels of cardiorespiratory fitness does not __________. a. Gives you more energy b. Helps you sleep less c. Helps you control your weight d. Improves your ability to perform daily tasks
b.
Less than _____ out of 10 high school students get a minimum of 60 minutes of physical activity per day. a. 7 b. 3 c. 5 d. 4
b.
One way to improve the number of push-ups you do is to ________. a. Stretch b. Tricep kickbacks c. Squat d. Jogging daily
b.
Overload __________ the demands on your body. a. decreases b. increases c. maintains
b.
Skill-related fitness can be improved by a. Watching b. Practice c. Sleeping better d. Proper diet
b.
The ability of the heart, blood, blood vessels, and the respiratory system to supply oxygen and necessary fuel to the muscles during exercise is called: a. Health-related fitness b. Cardiorespiratory fitness c. Physical fitness d. Skill-related fitness
b.
The ability to carry out daily tasks with vigor and alertness, without undue fatigue, and with ample energy to enjoy leisure-time pursuits and respond to emergencies is the best definition for: a. Exercise b. Physical Fitness c. Wellness d. Physical Activity
b.
The key to developing a successful personal fitness program is a. designing a program like your friends. b. designing a program that is right for you. c. participating in planned programs. d. participating in sports activities.
b.
What is healthy weight loss? a. Doing the latest fad diet. b. It's about an ongoing lifestyle that includes long-term changes in daily eating and exercise habits. c. It's about an ongoing lifestyle that includes no changes in daily eating and exercise habits d. It's about a lifestyle that includes eating out each day and no exercise habits
b.
What is the minimum frequency this course recommends for participating in cardiorespiratory fitness activities? a. Daily b. Three days per week c. Two days per week d. Monday-Friday with rest on the weekends
b.
What would be considered the best activity to improve your personal flexibility? a. Running b. Stretching c. Walking d. Lifting Weights
b.
When developing your personal goals, it is important to _________. a. don't worry about setting goals b. write them down c. memorize them d. keep repeating them
b.
When exercising the cardio system, you want to be at your _____. a. No heart rate. b. Target heart rate. c. Maximum heart rate. d. Resting heart rate.
b.
When should stretching be the easiest? a. During warm-up b. During cool down c. Anytime d. First thing in the morning
b.
When you begin exercising, exercises appear to become easier because: a. You are a workout beast b. Your muscles learn to work together c. You get stronger after your first workout d. It is not really that hard
b.
Which of the following is not a benefit of increased physical activity? a. Sleep Better b. Less Energy c. Improved Mood d. Improved Health
b.
Which of the following is not a benefit of the results from fitness goals? a. More energy b. Less self-esteem c. Increased self-confidence d. Easier to complete daily tasks
b.
Which of the following is not a potential health effect of obesity? a. Body pain b. Osteoporosis c. Type 2 diabetes d. Stroke
b.
Which of the following is not an important consideration before beginning an exercise program? a. Height and Weight b. If friend will start too c. Blood Pressure d. Medical History
b.
______ is the amount of calories in one pound. a. 350 b. 3,500 c. 2,400 d. 9
b.
______ is the amount of time from the moment a person decides to move until movement begins. a. Frequency b. Reaction time c. Speed d. Time
b.
_______ are exercises that strengthen the heart and lungs and last at least 10 minutes. a. Anaerobic b. Aerobic c. Atrophy d. Blood Pressure
b.
A S.M.A.R.T goal does not include the following: a. Achievable b. Measurable c. Ready d. Specific
c.
A muscle is a. where your bones come together. b. tissue that connects your bones to other bones. c. tissue around bones that contracts to provide movement. d. tissue that connects your muscles to bones.
c.
A series of exercises interspersed with rest periods a. Calisthenics b. Circuit training c. Interval training d. Weight training
c.
Cooling down is completed __________ exercise. a. before b. during c. after
c.
How much time is required for your activity log each week? a. 60 minutes b. 250 minutes c. 150 minutes d. 30 minutes
c.
If you increase the frequency of your stretching routine, which of the following would be true? a. Increase the number of sets you complete. b. Increase the distance you stretch. c. Increase the number days you stretch each week. d. Decrease the number days you stretch each week.
c.
Long-term goals take ______ to complete. a. a day b. a week c. over a year d. a couple months
c.
One thing that you do not want to become when completing an exercise program is _____? a. Fit b. Active c. Bored d. Flexible
c.
Physical activity to improve cardio-respiratory fitness should last a minimum of ____ minutes. a. 20 b. 40 c. 10 Correct! d. 30
c.
S.M.A.R.T goals can be: a. Short-term b. Long-term c. Both short and long-term
c.
Taking in more calories without extra activity will help you a. Lose weight b. Maintain weight c. Gain weight
c.
The CDC recommends a minimum of _____ minutes of activity per day for children ages 6-17. a. 20 b. 40 c. 60 d. 30
c.
The ability to move a joint through a full range of motion is called a. Agility b. Coordination c. Flexibility d. Power
c.
The ability to use skeletal muscles for an extended period of time is called a. Muscular strength b. Power c. Muscular endurance d. Speed
c.
The period before exercise where you prepare your a. Cool down b. Activity Log c. Warm-up d. Physical Fitness
c.
What is the first step towards losing weight? a. Set goals b. Take stock of where you are c. Make a commitment d. Set realistic goals
c.
When applying frequency to a stretching plan, which of the following increases frequency? a. Stretching 20 seconds instead of 10 seconds. b. Stretching 1 inch further than the previous week. c. Stretching 3 days per week instead of 2 days per week. d. Stretching 2 days per week instead of 3 days per week.
c.
Which is the best example of a lifetime sport? a. Baseball b. Basketball c. Golf d. Football
c.
Which is true about benefits from participation in sports activities? a. They have great fitness value to the highly skilled. b. They have great fitness value to the poorly skilled. c. Sports activities have great value to fitness levels. d. All of the above
c.
Which of the following is not a controllable risk factor? a. Smoking b. Inactivity c. Age d. Cholesterol Levels
c.
You participated in the __________ to assess your present fitness levels. a. Presidential Fitness Challenge b. Warm-up c. FITNESSGRAM d. Personal Fitness Plan
c.
Your intensity during cardiorespiratory workouts should meet your _______. a. Friend's Needs b. Resting Heart Rate c. Target Heart Rate Range d. Preferences
c.
_____ is the rate at which your body uses energy. a. BMI b. Caloric intake c. BMR d. Physical activity
c.
A tendon is: a. where your bones come together. b. tissue that connects your bones to other bones. c. tissue around bones that contracts to provide movement. d. tissue that connects your muscles to bones.
d.
Activities that help people relax are called __________. a. activities for total fitness. b. health related. c. lifestyle choices. d. stress diversion activities.
d.
FIT stand for: a. Friend, Intensity, and Time b. Frequency, Important, and Type c. Friend, Intensity, and Type d. Frequency, Intensity, and Time
d.
How many weeks are you required to keep an activity log for this class? a. We do not need to keep an activity log. b. 5 c. 3 d. 4
d.
In order to improve muscular fitness, you should include _________. a. flexibility exercises b. rest between each rep c. FITNESSGRAM d. overload
d.
In this course, we recommend: a. Dynamic stretching b. Ballistic stretching c. No stretching d. Static stretching
d.
It is important to set fitness goals related to your ______ a. intuition b. smart c. past experiences d. fitness levels
d.
It may be a good idea to talk to these two people before beginning to participate in physical activities. a. Doctor and Lawyer b. Doctor and Friend c. Trusted Adult and Family Member d. Trusted Adult and Doctor
d.
Monitoring your heart rate during exercise will help you properly apply _______. a. Frequency b. Time c. Specificity d. Intensity
d.
Muscular fitness is for _____. a. The motivated b. Males c. Females d. Everyone
d.
Muscular strength recommended workout intensities for this course are ______. a. 40-60% b. 60-85% c. 100% d. 60-90%
d.
One way to prevent weight gain is a. Eat what you want. b. Stay inactive. c. Get as little sleep as possible. d. Choose foods that supply you with the appropriate calories
d.
One way to reduce your caloric intake is to a. Only eat while standing b. Have a midnight snack c. Eat two lunches instead of breakfast d. Drink water instead of soda
d.
Overload can be applied through: a. Frequency b. Intensity c. Time d. All of these answers Correct
d.
Setting up a personal fitness plan will provide: a. Emotional benefits b. Mental benefits c. Physical benefits d. All of the above
d.
The ability to cover a distance in a short period of time is called a. Agility b. Power c. Reaction Time d. Speed
d.
The ability to do strength performances at a rapid pace is called: a. Coordination b. Lifting c. Speed d. Power
d.
The ability to stay upright is called a. Coordination b. Agility c. Speed d. Balance
d.
The best way to train for muscular fitness is _______. a. in a gym b. outside c. push-ups solely d. it is a personal choice and can be done in a variety of ways
d.
What is the best exercise to improve flexibility? a. Lifting weights b. Eating well c. Running d. Stretching
d.
What prevents you from completing a goal? a. Timeline b. Desire c. Goals d. Obstacles
d.
What should be a main priority when beginning a physical fitness program? a. Friend's opinion b. Nothing, just get started c. Social Media d. Safety
d.
What should be your number one goal when beginning a physical fitness program? a. Friend's opinion b. Nothing, just get started c. Social Media d. Safety
d.
When selecting activities for your personal fitness program, choose those a. Helps meet your goals b. that best meet your needs. c. that you like the most. d. that include all of the above.
d.
Which of the following can be unhealthy for you? a. Vegetables b. Balanced diets c. Fruits d. Fad diets
d.
Which of the following does not require good reaction time? a. Moving out of the way of a falling shelf b. Removing your hand from a hot burner c. Stopping while driving when you see the brake lights on the car in front of you d. Going to sleep
d.
Which of the following is a benefit of the FITNESSGRAM? a. How to pick the right shoes for exercise b. How far to push yourself c. What exercises you like d. How to set goals
d.
Which of the following is a risk factor you can control? a. Heredity b. Age c. Gender d. Inactivity
d.
Which of the following is a skill-related fitness component? a. Agility b. Balance c. Speed d. All of the above are skill-related fitness components
d.
Which of the following is a stretch that you hold? a. Dynamic b. Ballistic c. Joint d. Statics
d.
Which of the following is an example of the Principle of Specificity? a. Running to improve muscular strength. b. Eating fast food to improve body composition. c. Lifting weights to improve cardiorespiratory endurance. d. Stretching to improve flexibility.
d.
Which of the following is more important? a. Cool-down b. Warm-up c. The warm-up and cool-down are optional d. Both are important to the body before and after exercise
d.
Which of the following is not a component of wellness? a. Financial b. Physical c. Spiritual d. All of the above are components of wellness.
d.
Which of the following is not a key principle discussed in Unit 7? a. Overload b. Specificity c. Progression d. Agility
d.
Which of the following is not recommended for keeping weight off? a. Follow a realistic eating pattern. b. Eat breakfast each day. c. Get daily physical activity. d. Skip meals when you are not hungry
d.
Which of the following is the best place to be active? a. Track b. Gym c. Pool d. Fitness is a personal choice, it is your preference.
d.
Which of the following is the best way to keep track of your activity each day? a. Memorize it b. Personal Fitness Plan c. FITNESSGRAM d. Activity Log
d.
Which of the following pumps the least amount of blood? a. Target Heart Rate b. Recovery Heart Rate c. Pulse d. Resting Heart Rate
d.
Which statement is true? a. Social media is not a reason some people have negative attitudes towards their bodies. b. Physical fitness is a fad. c. You must be an athlete to be physically fit. d. Heredity does not control your ability to participate.
d.
Which statement is true? a. Warm-ups are optional. b. Warm-ups should last a minimum of 30 minutes. c. You must be an athlete to be physically fit. d. Warm-ups usually last 5-10 minutes.
d.
Why would your muscles be easier to stretch after a workout than at the beginning? a. You are happier. b. You are ready to finish exercising. c. Your heart rate is up. d. Your muscles are warm.
d.
You determine your maximum heart rate by a. 220 + Your Age b. 220 * .50 c. Your Age * .50 d. 220 - Your Age
d.
Your heart rate is __________. a. Not an important number. b. Number of times your heart beats per 15 seconds. c. The number of times your heart beats per month. d. Number of times your heart beats per minute.
d.
Your stretch should last a minimum of _____ seconds. a. 30 b. 20 c. 60 d. 10
d.
_______ is planned, structured, repetitive, and purposive in the sense that the improvement or maintenance of one or more components of physical fitness is the objective. a. Lifestyle Activities b. Inactivity c. Obesity d. Exercise
d.
_______ is the most severe heat illness that requires immediate medical attention. a. Heat Cramps b. Heat Exhaustion c. Blister d. Heat Stroke
d.
________ is essential in our bodies. a. Aerobic activity b. Pizza c. Carbon Dioxide d. Oxygen
d.
__________ is the integration of hand, eye, and foot movements. a. Body composition b. Speed c. Balance d. Coordination
d.