Wellness Final Exam
Crystal is trying to get in shape for softball season, so she takes a hip hop dance class at the gym for 45 minutes three days a week. She wears a heart rate monitor and finds that her heart rate reaches 125 beats per minute, but her target heart rate zone is 142-180 beats per minute. Which of the following could she do to get her heart rate into the target zone? 1. dance at a faster pace 2. dance at a slower pace 3. dance for a longer length of time 4. dance for a shorter length of time
1
Which pair of activities will accomplish the most vigorous physical activity outside of school? 1. Swimming and running 2. Bowling and yoga 3. Weightlifting and dancing 4. Bicycling and pilates
1
Chris wants to learn to play guitar, but basketball practice takes up a lot of her free time. Which of the following statements shows how Chris's friends could be a positive influence? ⦁ "You should stop playing basketball if you want to play guitar instead." ⦁ "Let's look at your schedule to see where you can make the time." ⦁ "I don't enjoy basketball, anyway, and it takes up too much time." ⦁ "If you skip your homework, you will have no problem with guitar."
2
During really easy workouts, you work out at the lowest end of your target heart rate zone. What should the words in italics be replaced with to make this sentence more precise? 1. high frequency 2. low intensity 3. high intensity 4. low frequency
2
Jack is tired of his usual salad for lunch and is looking for something to change up the routine. Which of the following statements shows how Jack's friend could be a negative influence? ⦁ "Try putting new toppings on your salad for a new taste." ⦁ "We could skip lunch and do something fun instead." ⦁ "Have you tried a healthy sandwich with lettuce?" ⦁ "Would you like some veggie soup and a piece of fruit?"
2
Specificity and progression are things you should work on to improve your physical health. What should the word in italics be replaced with to make this sentence more precise? 1. acronyms 2. principles 3. muscles 4. exercises
2
You are interested in becoming more physically fit, but you find yourself making excuses to get out of jogging most afternoons. What can you do to improve your interest in completing the necessary amount of physical activity each day? 1. Set an alarm to make sure you know it is time to go jogging 2. Try different activities to find something you enjoy more 3. Jog alone so you can end the workout early if you get bored 4. Full you schedule with other activities so you don't have time to jog
2
Daisy has added 30 minutes of rowing and 20 minutes of running to her fitness routine. These activities are most likely going to improve her ⦁ Physical composition ⦁ Muscle fitness ⦁ Cardiorespiratory fitness ⦁ Flexibility
3
Which of the following technologies would be most useful in determining whether you are staying within you target heart rate zone during a workout? 1. bathroom scale 2. calorimeter 3. wrist and chest monitor 4. pedometer
3
Which of the following technologies would be the most useful to you for monitoring heart rate? 1. foot pod 2. watch with a timer 3. GPS app on your phone 4. pedometer
3
Which pair of activities will accomplish the most vigorous physical activity outside of school? 1. Hiking and bird watching 2. Fishing and swimming 3. Four wheeling and camping 4. Rock climbing and hiking
4
Xiomara has just joined the tennis team, and she is having trouble keeping up with the senior members of the team. Which of the following statements shows how Xiomara's teammates could be a positive influence? ⦁ "I have no idea why you keep missing that." ⦁ "If you want to be good, stop messing up." ⦁ "You have to be better than this, Xiomara." ⦁ "It took us a while to get the hang of it, too."
4
Celeste needs to improve her cardiorespiratory health. Which of the following activities would most benefit her heart, and why? ⦁ Brisk walking, because it is aerobic with a long duration ⦁ Bowling, because it is anaerobic with a short duration ⦁ Rowing, because it is anaerobic with a short duration ⦁ Weightlifting, because it is aerobic with a long duration
A
I want to add 16 mph to my fastball so can enter major league baseball right out of high school. What change would make this statement a more powerful goal? A: Make it deadline-driven by explaining what takes place after high school B: Make it interesting so I attract the attention of pro baseball teams C: Make it measurable by explaining how many fastballs can be thrown D: Make it attainable by setting a more realistic expectation
A
You want to get more physically fit but often make excuses for why you don't have time to be active. What strategy can help with this problem? 1. Find an activity you enjoy and make it a priority in your schedule 2. Wait to exercise until you are in the mood so you won't make excuses 3. Cut back on calories on days you are not motivated to be physically active 4. Only exercise at the end of the day so you are consistent every day
A
You decide to ride your bike for 30 minutes, raising your heart rate to the middle of your target heart rate zone. What type of activity is this an example of?
Aerobic
A highschool student is practicing for soccer tryouts and wants to focus on specific skill-related components of fitness. Define either agility or power and then describe how it will enhance her soccer abilities
Agility means the ability to move quickly and easily. If you have good agility, then you'll be able to run fast and kick the ball at the same time so that no one can take the ball from her. She'll be good at dodging the other team members by making sharper turns.
What precaution can help keep you safe when active in a hot and sunny day? 1. Layer your clothing to protect yourself from the sun 2. Minimize sun exposure by speeding through your workout 3. Keep your body cooler by removing your hat and sunglasses 4. Avoid dehydration by drinking water throughout your workout
Avoid dehydration by drinking water. Hope it helps!
Apply the principles of training and conditioning to accommodate individual needs and strengths. Ashlee would like to add weight lifting to her wellness plan, but she doesn't have a lot of experience with that activity. Which of the following represents a realistic plan she can follow to get started in the sport? ⦁ Begin lifting 5-lb. weights seven days a week, aiming to complete 10 sets ⦁ Begin lifting 10-lb. weights three days a week, aiming to complete two sets ⦁ Begin lifting 15-lb. weights five days a week, aiming to complete five sets ⦁ Begin lifting 25-lb. weights two days a week, aiming to complete one set
B
Devin is working out on the elliptical and using the electronic heart rate monitor feature. His heart rate is at 178 beats per minute, and his target heart rate zone is 132 to 170 beats per minute. What should he do to get the best possible workout? a. increase the incline of the elliptical b. decrease the incline of the elliptical c. increase the duration of his workout d. decrease the duration of his workout
B
Stacy is training for a marathon so to prepare, she adds distance and intensity to her training runs. What principle is at work in this situation? a. specificity b. progression c. overload d. reversibility
B
Josh would like to add swimming to his wellness plan, but he doesn't have a lot of experience with that activity. Which of the following represents a realistic plan he can follow to get started in the sport? ⦁ Begin swimming five days a week for 10 minutes, aiming to complete 30 laps ⦁ Begin swimming three days a week for 15 minutes, aiming to complete 10 laps ⦁ Begin swimming two days a week for 45 minutes, aiming to complete 15 laps ⦁ Begin swimming seven days a week for 20 minutes, aiming to complete at least 40 laps
Begin swimming three days a week for 15 minutes, aiming to complete 10 laps
Cecelia is working out at the gym and using the heart rate monitor feature on the treadmill. Her heart rate is at 187 beats per minute, and her target heart rate zone is 138 to 175 beats per minute. What should Cecelia do to get the best possible workout? 1. Increase the intensity and incline of the treadmill 2. Increase the duration of the treadmill timer 3. Decrease the intensity and incline of the treadmill 4. Decrease the duration of the treadmill timer
C
Madison is training for the upcoming softball season. She already has great cardio respiratory endurance but wants to focus on some of the skill- related areas of fitness. Define either coordination or speed and then describe how it will enhance madison's softball abilities
Coordination is the ability to use different parts of the body together in a manner that is smooth and efficient. If Madison is able to improve her coordination she will be able to move with more purpose and would significantly lower the risk of falling and possibly injuring herself. The ability to control your body is helpful in all sports and life in general, after all you're only as good as your body. If Madison works on her coordination her game will dramatically improve.
What action can help keep you safe when active on a hot and sunny day? 1. Protect yourself from the sun by layering your clothing 2. Speed through your workout to minimize sun exposure 3. Remove your hat and sunglasses to keep your body cooler 4. Drink water throughout your workout to stay hydrated
Drink water throughout your workout to stay hydrated.
Which of the following activities will most likely help Edward decrease his stress level? 1. Running after school 2. Going to bed later 3. Waking up later 4. Eating more at breakfast
Eating more at breakfast
Jake has noticed his best friend Alison cheating at chess several times this week. If she gets caught, she will be kicked off the chess team, of which she is the president. What should Jake do?
He should confront her about it and if after that point she continues report it to the chess team
Alex used to spend two hours a day playing video games after school. He has replaced one of the video game playing hours with an hour of running. What do you predict will be a result of this change?
I can predict that there will be an increase in energy level and stamina
You want to become more physically fit, but you often make excuses for why you don't have time to go to the gym. What is the best way to remedy this situation?
Invite a friend to join you in an activity you would both enjoy
The chart below shows four friends target heart rate zones. During their last spin class, each person averaged 172 beats per minute. Based on this information, who worked at the highest intensity level? 1. Jeff- 135-175 bpm 2. Mike- 145-188 bpm 3. Ty- 140- 180 bpm 4. Liam- 140- 183 bpm
Jeff
I want to improve my target shooting accuracy by 20 percent. What change would make this statement a more powerful goal? 1. Make it deadline-driven by providing a time period for meeting the goal 2. Make it interesting so others will want to be involved in the training process 3. Make it measurable by explaining how far away the target is 4. Make it attainable by describing how to practice for better accuracy
Make it attainable by describing how to practice for better accuracy
I want to change my diet so I can be healthier within the next three months. What change would make this statement a more powerful goal?
Make it attainable by setting a more realistic expectation
Adding Regularly Scheduled Activity To Her Daily Schedule Helped Alicia Become...
More relaxed
The chart below shows four friends' target heart rate zones. During their last spin class, each person averaged 170 beats per minute. Based on this information, who worked at the highest intensity level? Name Target Heart Rate Zone Janna 146bpm-188bpm Shania 145bpm-188bpm Paige 140bpm-182bpm Mimi 140bpm-185bpm
Paige
Kylee is training to be an ice skater. He already has great cardio respiratory endurance but wants to focus on some of the skill related components of fitness. Define either balance or reaction time and then describe how it will enhance Kylees skating abilities
Reaction time can be defined as the time needed to elicit and reaction when a stimulus is presented. Balance could be defined as the ability to maintain a common level above the ground faced with uncertain terrain. Both of these could intensify and improve Kyle's ability to be an ice skater because he can, with a reduction in reaction times and better balance, look better and perform more difficult tasks while ice skating.
Janet is captain of her school's soccer team, but her coach says she can't stay on if she doesn't improve her grades. English is really difficult for Janet, and she thinks she might fail the next paper. What should Janet do?
She should have a schedule when she is able to study some time during the day.
Tameko enjoys playing on her school's volleyball team. She enjoys the physical activity and is proud of earning a place on the team, but this year, her friends have started making fun of all the school teams and clubs. They aren't making fun of her directly, but the friends have suggested that they don't think it is cool to play sports or have so much school spirit. Tameko is starting to feel pressured to quit the team. What should she do?
She should tell her friends how much she is feeling pressured by them
Describe the principle of overload, and explain how frequency, intensity, time, and type can help you safely apply overload to your favorite workout.
The Overload Principle is focused on sports fitness training. It states that athletes must work harder than they usually workout as their bodies adjust themselves to higher workouts. To safely apply Overload to your workout you should monitor the intensity of training as you increase it gradually and progressively. You should choose and plan over one type of workout to apply Overload on it. All other training activities should be coordinated and adjusted preventing other factors that influence overloading in duration and volume of training.
An inactive student wants to become more physically active but does not have the money to pay for a gym membership. What is the most effective thing she can do to develop a realistic fitness routine?
The inactive student should pick activites that dont require extra equipment
To improve your cardiorespiratory fitness, you jog for 30 minutes three days per week. Explain the principle of overload, and describe how you can apply the principles of frequency, intensity, time, and type to improve the workout.
The principle of overload is pushing your body enough that it becomes accustomed to working out. To improve your workout you can keep a steady pace jog for 20 minutes 5 times a week.
A student wants to become more active but is feeling overwhelmed and does not know where to begin. What is the most effective first step she can take to develop a daily activity routine ?
They should find a moderate activity that they enjoy
The chart below shows four teammates target heart rate zones. Their coach had them all using the stair climber each with an average heart rate at 175 beats per minute. Based on this info, who worked at the highest intensity level 1. Juan- 140-186 bpm 2. Tyrell- 140-183 bpm 3. J.T.- 144-188 bpm 4. Owen- 144- 188 bpm
Tyrell
Which of the following is most likely to keep you safe during activity in high temperature? 1. Wear light, breathable clothes to keep your body temperature lower 2. Start at a fast pace to shorten the workout and minimize sun exposure 3. Remove your hat and sunglasses to avoid excess perspiration 4. Avoid drinks until after the workout to protect from temperature shock
Wear light, breathable clothes to keep your body temperature lower.
Which of the following is a balance activity that can be completed in school? 1. Yoga 2. Weightlifting 3. Push ups 4. Running
Yoga
A child who lives down the street from you knows you are taking a class on physical fitness and has asked for some advice. He is only 11 years old now, but he wants to plan for a healthy future. His question to you is whether he should worry about his bone strength now or when he is in his 40s or 50s. What should you tell him? a. bone development takes place when you are a teen, so get ready to build strength now b. Bone development has already occurred, so if you have not been strengthening, it is too late c. bone development will happen when you are 35 or 40, so you should wait until then d. bone development occurs at different points in everyone's life, and its impossible to predict
a
Being aware of expiration dates helps ⦁ Prevent foodborne illness ⦁ Determine nutritional value ⦁ Increase ingredient variety ⦁ Prepare recipes faster
a
Doug wants to get better at volleyball. In order to do this, he has created a list of skills he will need to improve. Which skill should get the most of his attention in order for him to excel at volleyball? ⦁ Coordination ⦁ Speed ⦁ Power ⦁ balance
a
Exercising above your target heart rate zone may ⦁ Increase chance of injury ⦁ Decrease lung capacity ⦁ Increase hydration ⦁ Decrease perspiration
a
If someone in a wheelchair wants to join your team, what can you do to help him or her feel welcome? a. play on a hard floor b. play in a hilly area c. play on grass and rocks d. play on a grainy surface
a
If you want to improve your muscular endurance, what is the best plan? ⦁ Low resistance with high reps ⦁ High resistance with low reps ⦁ Low resistance with low reps ⦁ High resistance with high reps
a
Images to promote fitness often lead readers to a certain conclusion about appearance. Which of the following is a practice that leads to misperception about appearance? ⦁ Photo editing ⦁ Candid photos ⦁ Video shooting ⦁ High definition
a
Performing static stretches during a warm-up instead of a cool down at the end of a workout can ⦁ Cause injury ⦁ Joint strength ⦁ Decrease blood flow ⦁ Increase endurance
a
Sandra has never been a big fan of heights. Tomorrow, she is going on a zip line trip with her friends. Which of the following might Sandra experience tonight? ⦁ Anxiety attack ⦁ Suicidal thoughts ⦁ Ability to focus ⦁ Balanced eating habits
a
To ensure others want to include you in future games, you should ⦁ Show good sportsmanship ⦁ Demand a good position ⦁ Always lose to your opponent ⦁ Play down to the level of your opponent
a
To overcome her fear of horses, Marissa has asked Jim to take her out to the stables. Jim has a cold today, but he said he would go with Marissa to help her out. Which of the following might Jim be experiencing? ⦁ Weakened immune system ⦁ Strengthened immune system ⦁ Weakened muscle structure ⦁ Strengthened muscle structure
a
To target different goals and muscle groups, what should you do? ⦁ Alternate workouts ⦁ Run quickly each morning ⦁ Do yoga in the evenings ⦁ Drink water and sports drinks
a
Which of the following is a common technique advertisers use to mislead consumers into using "fad diets" to achieve optimal health and fitness? ⦁ Promising rapid weight loss with many calories ⦁ Requiring aerobic exercise with healthy eating ⦁ Describing the need for full body workouts ⦁ Explaining muscle overload as part of strength gains
a
Which of the following is a full body exercise? ⦁ Burpees ⦁ Crunches ⦁ Lunges ⦁ Presses
a
Which of the following is an example of a flexibility activity? ⦁ Doing Yoga ⦁ Lifting weights ⦁ Running ⦁ Swimming
a
Which of the following might a person experience if he is not properly prepared for the activity he is participating in? ⦁ Torn ligaments ⦁ High blood pressure ⦁ Low heart rate ⦁ Decrease flexibility
a
Why are children in low income neighborhoods more likely to be less physically active than children in other communities? a. their homes are not close to parks and playgrounds b. they are allowed to skip physical education classes at school c. their communities are not interested in public health d. their parents do not allow them to participate on sport teams
a
Yoko wants to become a faster runner, which requires strong speed. Which other activity will best help her reach her goal? Activity Speed Archery * Baseball *** Bicycling ** Football **** Gymnastics ** Soccer *** Swimming ** Tennis *** Volleyball ** ⦁ Bicycling ⦁ Swimming ⦁ Gymnastics ⦁ Soccer
a
You just saw an infomercial that states, "This fitness program will change your average appearance. Included for free is a workout mat and an app with step-by-step instructions when you use the promo code on screen." What technique has the advertising company used to persuade you to buy the fitness program? ⦁ Special offer ⦁ Bandwagon ⦁ Glittering generalities ⦁ Flattery
a
Your friend has broken his wrist, but he doesn't want to stop exercising. You like to participate in extreme sports that he can no longer do until his wrist heals. What can you do to help your friend? a. play some games that your friend can do b. encourage your friend to watch until he has healed c. let your friend play on his own for a few weeks d. find another person whos willing to play with your friend
a
Your friend isn't convinced her workouts should include bone strengthening exercises, and she questions spending time and energy on them. What should you tell her? a. now is the perfect time because peak bone mass happens at our age b. activity will protect against bone density loss but not osteoporosis c. as much as you strengthen now, it will hardly affect you later d. teen bone mass development is minimal so waiting is smart
a
On the way to the football game, Mark tossed James the car keys, saying, "Heads up!" James responded quickly enough, but the keys fell to the ground before he could change directions and catch them. Which skill should James work on to catch the keys the next time?
agility
"Follow Hollywood's Hottest Diet Craze to Use More Calories and Feel Great" This article most likely ⦁ provides an easy-to-follow nutrition plan ⦁ includes recommendations that are unsafe ⦁ gives expert advice on creating a healthy lifestyle ⦁ sets a realistic goal for health and weight loss
b
Aerobic capacity is directly related to ⦁ Flexibility ⦁ Heart strength ⦁ Bone strength ⦁ Muscle endurance
b
Ana wants to increase the range of motion in her shoulder muscles. Which of these provides the best cool down strategy for reaching that goal using static stretching? ⦁ Slowly extending stretches until the muscle hurts ⦁ Gradually increasing the challenge level of stretches ⦁ Quickly swinging the arms back and forth for more stretch ⦁ Intensely holding stretches for five to 10 seconds
b
During weight training, when should you inhale? ⦁ On the lift ⦁ On the recovery ⦁ Before the set ⦁ After the set
b
Having friends who cause you stress can decrease your happiness, which can in turn ⦁ Lengthen your life ⦁ Lead to depression ⦁ Lead to happy outcomes ⦁ Improve schoolwork
b
Increased physical activity can improve your circulation, which can in turn ⦁ Improve your social status ⦁ Improve your memory ⦁ Decrease your skills ⦁ Decrease your happiness
b
Janelle often feels stressed before the end of the semester, when her final papers are due. What can she do to feel calmer going into the finals period of this semester? a. forgo sleep and exercise to work b. get plenty of sleep and exercise c. eat more calories to stay mentally alert d. eat less food to feel energized
b
Jim has found that he must consume 2,300 calories a day to reach his health goals, but he doesn't want to give up his afternoon snack of pretzels. Unfortunately, he tends to eat the entire bag - which amounts to 1,300 calories! What strategy should Jim use to improve his habits? ⦁ Stop eating pretzels altogether because he can't trust himself ⦁ Measure his snack to make sure he is using the right serving size ⦁ Remove other meals later in the day so he can have lots of pretzels ⦁ Skip lunch or dinner whenever he goes overboard with pretzels
b
Jim wants to start competitive bicycling. In order to do this, he has created a list of skills he will need to improve. Which skill should get the most of his attention in order for him to excel at competitive bicycling? ⦁ Agility ⦁ Balance ⦁ Power ⦁ coordination
b
Lavinia has been going through some unpleasant family struggles, and these have started to bother her. Which of the following might Lavinia be in danger of doing? ⦁ Exercising and working out ⦁ Overeating and binging ⦁ Making and keeping friends ⦁ Sleeping normally
b
Mark wants to become a better dancer, which requires strong coordination. Which other activity will best help him reach his goal? Activity Coordination Archery *** Baseball **** Bicycling ** Football **** Gymnastics **** Soccer **** Swimming *** Tennis **** Volleyball **** ⦁ Bicycling ⦁ Swimming ⦁ Soccer ⦁ Archery
b
Mary wants to get better at archery. 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 archery? ⦁ Speed ⦁ Coordination ⦁ Agility ⦁ Reaction time
b
Paying attention to proper temperatures when cooking at home ensures food ⦁ Contains more vitamins ⦁ Is safe to eat ⦁ Is lower in calories ⦁ Tastes better
b
Some friends have gotten together to play volleyball, and one of them has never played before. What can you do to help this person feel welcome? a. play through her mistakes during the game b. take quick timeouts as a group to explain game play c. have her chase the ball everywhere so she can score d. encourage her to watch from the sideline before playing
b
Soreya just completed a long run. Which of these activities would best target a key muscle in her cool down routine? ⦁ Bicep stretch ⦁ Calf stretch ⦁ Shoulder stretch ⦁ Abdominal stretch
b
Stuart jogs with his brother each morning, and they are able to talk about their plans for the day in short bursts of conversation. Which best describes their heart rates during this activity? ⦁ Low ⦁ Moderate ⦁ Vigorous ⦁ Dangerous
b
Which incomplete plant-based protein can be combined with legumes to help achieve balanced nutrition? ⦁ Yogurt ⦁ Nuts ⦁ Eggs ⦁ Cheese
b
Which muscle would benefit most from overhead extensions? ⦁ Thigh ⦁ Triceps ⦁ Chest ⦁ Biceps
b
Which of the following is a promise advertisers could make to promote healthy living through their strength training program? ⦁ "These exercises will make the pounds melt away." ⦁ "Rapid weight loss and quick muscle gain will make you feel great." ⦁ "Buy our snacks to get healthy muscle tissue." ⦁ "Practice proper form to achieve strength gains."
b
Which of the following is unrelated to routine health screenings? ⦁ Discussing a disease ⦁ Overdosing in the office ⦁ Getting timely medical information ⦁ Managing long-term risks
b
You just saw a commercial in which your favorite video game character climbs to the top of a mountain, fights a You just saw an advertisement that asks, "All your friends have switched to our pizza; when will you?" What technique has the advertising company used to persuade you to get the pizza? ⦁ Flattery ⦁ Bandwagon ⦁ Urgency ⦁ Testimonials
b
Your family would like to develop healthier eating habits. Which of the following strategies would be the best approach to reaching that goal? ⦁ Gradually add more nutritious foods into each meal. ⦁ Plan meals for the week while shopping at the grocery store. ⦁ Decide each afternoon what to make for dinner that night. ⦁ Avoid trying new recipes because they take longer to prepare.
b
Your neighbor, a 45-year-old friend of your family, has asked you for advice about muscle strength. She wants to know whether it is too late for her to start focusing on her muscles to improve her health. What should you tell her? a. benefits of muscle strength decrease as you get older b. benefits of muscle strength increase as you get older c. benefits of muscle strength do not offer much for health d. benefits of muscle strength have not been analyzed adequately
b
Barney and Marshall have been participating in outdoor activities. Barney has been hiking and doing Tai-Chi alone in the park. Marshall has been playing 3-on-3 basketball and soccer. Which long term benefit will Marshall experience, but Barney will most likely not? ⦁ Better overall health ⦁ Better body composition ⦁ Better peer relationships ⦁ Better mental health
c
Body responses during exercise include ⦁ reduced hunger level ⦁ higher anxiety ⦁ increased heart rate ⦁ shallow breathing
c
Having friends who support you can improve your mood, which can in turn ⦁ Decrease your lifespan ⦁ Lead to depression ⦁ Lead to better mental health ⦁ Do harm to schoolwork
c
Heidi and her sister experience stress when their family from out of town comes to visit for the holidays. What can they do to improve their mood during this time? a. sleep more often to avoid family situations b. focus on the things that make them feel stressed c. talk it out with each other to build positivity d. eat frequently to feel more relaxed
c
It is important to show sportsmanship because it ⦁ Ensures you will win ⦁ Determines your scoring ⦁ Builds mutual respect ⦁ Creates better judgment from referees
c
Jim has found that he must consume 2,300 calories a day to reach his health goals, but he doesn't want to give up his afternoon snack of pretzels. Unfortunately, he tends to eat the entire bag - which amounts to 1,300 calories Which of the following diets is lacking in nutrients that will help hair, skin, and nails to grow? ⦁ A diet that is rich in vegetables but lacking carbohydrates ⦁ A diet that is rich in carbohydrates but lacking fruit ⦁ A diet that is rich in fruit but lacking protein ⦁ A diet that is rich in protein but lacking vegetables
c
Lance wants to increase the range of motion in his hips. Which of these provide the best cool down strategy for reaching that goal using static stretching? ⦁ Quickly swinging the arms back and forth for more stretch ⦁ Intensely holding stretches for five to 10 seconds ⦁ Slowly increasing the amount of time spent stretching ⦁ Gradually extending stretches until the muscle hurts
c
Marius just completed his swimming workout. Which of these activities would best target a key muscle in his cool down routine? ⦁ Hurdler's stretch ⦁ Calf stretch ⦁ Shoulder stretch ⦁ Abdominal stretch
c
Mary is worried because dementia is common in her family. She does not want to get that disease. What can she do to decrease her risk? a. watch fitness videos to learn new techniques b. Eat balanced meals without exercise c. perform at least moderate intensity exercise regularly d. perform low intensity exercise each week
c
What does weight training use? ⦁ Aerobic improvements from muscle strength ⦁ Flexibility of muscle control ⦁ Resistance against muscle contractions ⦁ Extra muscle tissue fibers
c
Which of the following is a common technique advertisers use to mislead consumers into using "fad diets" to achieve optimal health and fitness? ⦁ Requiring aerobic exercise ⦁ Using flexibility movements ⦁ Allowing only one or two food types ⦁ Promoting nutritional balance
c
Which of these are lost when the body perspires? ⦁ Oxygen and calcium ⦁ Calcium and sodium ⦁ Sodium and potassium ⦁ Potassium and oxygen
c
Why do injuries happen frequently for people who do not exercise? a. their bodies are too relaxed b. their minds are not prepared c. their bodies are not prepared d. their minds are too relaxed
c
You just saw a commercial in which your favorite video game character climbs to the top of a mountain, fights a monster, and then picks up a candy bar. The character, in between bites, says, "Feel as strong as a hero with every bite!" What technique has the advertising company used to persuade you to buy the candy bar? ⦁ Scientific evidence ⦁ Bandwagon ⦁ Glittering generalities ⦁ Testimonials
c
What has an impact on a person's exercise habits?
community you live in
Adam is warming up before baseball practice. Which of these activities would provide the best dynamic stretch to prepare him for pitching? ⦁ Leg kicks ⦁ Neck extensions ⦁ Half squats ⦁ Arm swings
d
Body responses during exercise include ⦁ Increased hunger level ⦁ Higher anxiety ⦁ Decreased heart rate ⦁ Heavier breathing
d
Conner tends to get worried when he goes to bed that he will miss the bus in the morning. What can he do to reduce his stress? a. consider changing schools and schedules b. expect to miss the the bus and be happy when he doesn't c. get less sleep and wake up earlier d. get to bed earlier and use an alarm
d
Emma has evaluated her skills and determined that she has many strengths, but power is her least-developed skill. She is signing up for a sport, but she wants to avoid anything that plays to her weakness. Which two sports should she avoid? Activity Power Archery * Baseball **** Bicycling * Football **** Gymnastics **** Soccer *** Swimming ** Tennis *** Volleyball ** ⦁ Gymnastics and soccer ⦁ Archery and bicycling ⦁ Swimming and baseball ⦁ Tennis and volleyball
d
If you are breathless and unable to talk normally during exercise, you should immediately ⦁ stop and notify your doctor ⦁ drink more water ⦁ go inside to rest ⦁ lower your exercise level
d
If you let teammates have a turn to show what they can do, you ⦁ Will have shown your skills are weak ⦁ Might get removed from the team ⦁ Just risked your athletic integrity ⦁ Have shown good sportsmanship
d
Which behavior could lead to overdose? ⦁ Sexual activity ⦁ Smoking ⦁ Obesity ⦁ Taking drugs
d
Which of the following is a risk of sexual activity? ⦁ Cavities ⦁ Sleep apnea ⦁ Liver damage ⦁ HIV
d
Which of the following is an example of a cardiorespiratory fitness activity? ⦁ Doing yoga ⦁ Lifting weights ⦁ Gymnastics ⦁ Cycling
d
Which of the following is true about states that require physical education courses? a. the kids get the same physical activity as those without physical education b. the kids get several hours more physical activity each day c. the kids get the same physical activity each day d. the kids get slightly more physical activity each day
d
Luis is using a treadmill at the gym that monitors his heart rate electronically. His target heart rate zone is 128 to 170 beats per minute, but his heart rate is currently measuring at 185 beats per minute. What should he do to get the best possible workout?
decrease his speed and incline
Julian is worried because Type 2 diabetes is common in his family. He does not want to get that disease. What can he do to decrease his risk?
exercise regularly
Rene has added toe touches and shoulder stretches to his warm-up routine. These activities are most likely going to improve his ⦁ Body composition ⦁ Flexibility ⦁ Muscle fitness ⦁ Cardiorespiratory fitness
flexibility
Which technology keeps track of heart rate during a workout?
heart monitor
Mike is working hard at marching band practice on about Saturday afternoon. He has flushed moist skin and sharp pain in his legs. What illness is he most likely experiencing? 1. Heat cramps 2. Heat exhaustion 3. Heat stress 4. Heat stroke
heat cramps
Jamie has been working hard at soccer practice and doesn't feel well. She has cramps in her legs, pale moist skin, a fever of 101 degrees fahrenheit, and feels week and nauseated. What heat illness is she most likely experiencing? 1. Heat cramps 2. Heat exhaustion 3. Heat stress 4. Heat stroke
heat exhaustion
Miguel has been working hard at football practice. He is experiencing a rapid heart rate, warm dry skin, nausea, vomiting, headache, confusion, and a high fever of over 104 degrees fahrenheit. It is very likely that miguel is suffering from what heat illness? 1. Heat cramps 2. Heat exhaustion 3. Heat stress 4. Heat stroke
heat strome
Which pair of activities will provide low to moderate physical activity outside of school? 1. Surfing and playing tennis 2. Horseback riding and biking 3. Dancing and swimming 4. Hunting and walking
hunting and walking
Mason joined the water polo team at his school. As part of his conditioning, Masons coach requires a 25 minute run during practice. Masons heart reste reaches 125 beats per minute, but his target heart rate zone is 138-183 beats per minute. What should Mason do to get the most benefit for his heart?
increase the speed at which he runs
Your friend has had trouble getting in shape, and every time you suggest going to exercise, your friend has a negative attitude that makes you feel down. What is this an example of? a. positive peer pressure b. negative peer pressure c. positive peer influence d. negative peer influence
negative peer influence
Your friend is getting ready for an upcoming dance and suggests you both skip meals every day to lose a few pounds. What type of peer pressure is this?
negative peer pressure
Improved stress management can be achievers by which of the following? 1. Avoiding exercise and flexibility 2. Decreasing the amount of sleep each night 3. Increasing time spent studying and working 4. Planning regular physical activity
planning regular physical activity
Your friend has signed up for a dance class and thinks you should join to get more cardio exercise. What type of peer pressure is this?
positive peer pressure
Samantha wants to study circus performance when she gets to college. She has mastered many physical skills already, but she keeps falling short on her jumps. Which skill should she work on to get better at her jumps?
power
Which of the following is only a muscle strengthening activity that can be completed in school? 1. Walking 2. Dancing 3. Martial Arts 4. Push ups
push ups
You are having trouble judging where the volleyball is going to land when the opposing team spikes it to you. Which skill should you work on to improve this part of your game?
reaction time
Alex's doctor says he has great strength and flexibility, but she is worried about Alex's cardiorespiratory health. The doctor asks him to list the activities he participates in regularly. Alex lists weightlifting, karate, rollerblading, and bowling. Which activity should Alex's doctor encourage him to participate in more often to increase his cardiorespiratory health? ⦁ Weightlifting, because it is aerobic with short duration ⦁ Karate, because it is anaerobic with short duration ⦁ Rollerblading, because it is aerobic with long duration ⦁ Bowling, because it is anaerobic with long duration
rollerblading
Which of the following is only a muscle strengthening activity that can be completed in school? 1. Running 2. Sit ups 3. Jumping 4. Stretching
sit ups
Rae is training for cheerleading, so she starts rollerblading for 45 minutes each day. Her heart rate reaches 128 beats per minute, but her target heart rate zone is 140-178 beats per minute. Which of the following could she do to get a greater benefit during her 45 minute activity? 1. Skate for a longer time each day 2. Skate up the big hill in the park 3. Skate at a slower pace each time 4. Skate in a flat area with no hills
skate up the big hill in the park
Your cardiovascular system gets better when you increase the time and intensity of your workouts. What should the word in italics be replaced with to make this sentence more precise?
stronger and efficient is the correct answer
What is a "rep" in strength training?
they are the repetitions of a exercise
Image of Jennifer Hudson standing in front of her book, I Got This: How I Changed My Ways and Lost What Weighed Me Down. Readers who purchase singer/actress Jennifer Hudson's I Got This: How I Changed My Ways and Lost What Weighed Me Down will most likely read about ⦁ things that worked for Hudson, but might not work for them ⦁ things that worked for Hudson and will work for them ⦁ advice from Hudson that they need to achieve their goals ⦁ advice from Hudson that will help them create a healthy lifestyle
things that worked for Hudson, but might not work for them
Alex's doctor says he has superior strength and cardiorespiratory fitness but needs to improve his flexibility. Which of the following activities is most likely to improve his flexibility? ⦁ Aerobics ⦁ Basketball ⦁ Running ⦁ Yoga
yoga
