Chapter 2 Quizzes

a. days per week

According to the FITT-VP principle, the amount a person should exercise is measured in a. days per week b. periods per calendar year c. months per year d. weeks per month

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

Erin has never had a regular exercise routine before. what are somethings she can do to keep herself safe while exercising? a. run with a partner in parks or rural areas b. run in the middle of the street c. wear bright clothing when running on public roads d. wear a helmet when biking or skiing

false

Fitness benefits occur when a person exercises beyond their ability TRUE or FALSE

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

For which of the following groups is getting a medical examination recommended before participating in vigorous exercise? a. persons who are obese or have other health problems b. men and women in their 30s who have no serious health risks c. women between 40 and 50 years old in good health d. men 40 years of age or older

d. at least two days per week

How often should a person participate in flexibility training according to the FITT-VP guidelines? a. no fewer than five times per week b. only once per week c. at least four times per week d. at least two days per week

b. pick physical activities he enjoys c. join intramural sports team d. exercise with friends or family

If jared does NOT like going to the gym but wants to get physically fit, which if the following should he do? a. watch professional sports on television b. pick physical activities he enjoys c. join intramural sports team d. exercise with friends or family

a. 60 percent

In a UCLA study, it was determined that the _______ of the personal trainers couldn't pass a basic exam on training methods, exercise physiology, or biometrics a. 60 percent b. 15 percent c. 30 percent d. 90 percent

d. finding a training partner

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? a. taking a graded exercise test b. getting checked for cardiac problems c. wearing reflective clothing while jogging d. finding a training partner

b. resistance training

Jim wants to build up his muscles and increase his metabolism. which type of exercise should he add to his workout? a. balance training b. resistance training c. flexibility training d. endurance training

a. over training

Joao has been training as hard as he possibly can for the past two weeks. but he now feels depressed, has no energy, and his muscles and joints ache endlessly. Joao is probably experiencing a. over training b. asthma c. regression d. lethargy

d. he should allow sufficient recovery time in between workouts

Maka is trying to improve his physical fitness and has taken up running. He particularly enjoys speed workouts on the track. which of the following would be recommended regarding the frequency of Maka's sprint workouts? a. he should split the sprint workouts in half, running half the workout in the morning and the other half in the evening b. since he enjoys the track workouts, he should do them every day c. because of the intensity of track workouts, he should plan to do them only once a month d. he should allow sufficient recovery time in between workouts

a. intensity level a person should work at in order to achieve maximum fitness

The "i" in the abbreviation FITT-VP is important because it stands for the a. intensity level a person should work at in order to achieve maximum fitness b. inactivity level a person could achieve in order to enjoy good health c. immunity one loses when exercising d. introverted personality needed to become physically fit

b. time

The part of the FITT-VP principle that refers to how long a person spends exercising is the dimension related to a. intensity b. time c. repetition d. type

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

What will happen if a person stops exercising? a. muscle will be lost within one week b. up to half of all fitness improvements will be lost within two months c. the body preserves its fitness gains by conserving energy d. the fitness level will stay the same until exercising begins again

b. muscular strength d. flexibility e. muscular endurance f. body composition

Which of the following areas which should be assessed via testing as a first step to creating a successful fitness program? a. level of commitment b. muscular strength c. cardiorespiratory endurance d. flexibility e. muscular endurance f. body composition

c. maintenance

a body that sustains a targeted level of fitness is in the __________ phase a. regression b. inactivity c. maintenance d. progress

d. participate in a sport

a good way to gain physical components like speed, agility, balance, power, and coordination is to a. play handheld video games b. research them on the internet c. write a paper about them d. participate in a sport

d. setting and achieving goals

according to most sports psychologists, what is the most effective way to stay motivated in an exercise program? a. talking to your doctor b. going to the gym to workout c. buying the latest sports equipment d. setting and achieving goals

five

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? a. four b. three c. five d. two

a. two or more

adults should do muscle-strengthening activities involving all major muscle groups how many days per week? a. two or more b. three or more c. four or more d. five or more

a. yes; physical fitness is the key

are people able to improve the functioning of their bodies? a. yes; physical fitness is the key b. unknown; scientists are not sure if that is possible c. no; heredity determines functioning d. no; outside environment rules bodies

b. the ability of the lungs to deliver oxygen to the bloodstream c. the capacity of the heart to pump blood d. the ability of the body to regulate blood flow

cardiorespiratory endurance depends on which of the following factors? a. the capability of the nervous system to pump oxygen into the blood b. the ability of the lungs to deliver oxygen to the bloodstream c. the capacity of the heart to pump blood d. the ability of the body to regulate blood flow

c. large-muscle groups

cardiorespiratory endurance exercises involve a. stretching b. weight lifting c. large-muscle groups d. small-muscle groups

d. level of fitness

energy generating capacity of the cells and the hearts ability to pump blood are physiological factors that determine: a. activity choices b. maximum strength c. flexibility d. level of fitness

c. physical fitness

exercise is a structured activity meant to specifically improve which of the following? a. hand-eye coordination b. leisure c. physical fitness d. group cooperation

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

exercising safely means a. protecting yourself against outside elements that you might encounter, such as cars while bike riding b. exercising as intensely as possible on a daily basis so that you do not lose muscle mass or cardiovascular endurance c. ensuring you are protected from various aspects of the activity, such as protecting your eyes while playing racquetball d. avoiding potentially hazardous activities, such as rock climbing

c. maintaining the normal range of motion in the major joints of the body

flexibility exercises are important for a. increasing muscular strength and cardiorespiratory endurance b. decreasing cardiorespiratory endurance c. maintaining the normal range of motion in the major joints of the body d. increasing motivation to exercise more

b. anxiety c. depression

following american college of sports medicines guidelines for physical activity can reduce feelings of a. joy b. anxiety c. depression d. self-importance

a. protects people from diseases

health-related fitness gives people the ability to meet physical changes and a. protects people from diseases b. makes the body less flexible c. reduces the body's immune system d. increases high-level sports endurance

a. three to five

how many days per week should a person participate in cardiorespiratory endurance exercise? a. three to five b. two to three c. four d. two

true

hydration is just as important as calorie consumption to support your exercise program TRUE or FALSE

a. the progression phase

in a fitness training program, which phase is characterized by an increase in fitness level? a. the progression phase b. the termination phase c. the maintenance phase d. the beginning phase

c. higher than

in a healthy person, the level of nonfat muscle, bone, and water is ___________ the level of body fat a. equal to b. lower than c. higher than

a. resistance exercises

in choosing your mode of activity, which of the following would make sense for improving your muscular strength and endurance? a. resistance exercises b. continuous activities involving large-muscle groups c. stretching exercises d. you would need to include all of these modes to increase muscular strength and endurance

d. brisk walking, calisthenics, static stretches

in planning a complete exercise program, which of the following groups of activities would develop all the health-related components of fitness? a. cycling, swimming, wight machine exercises b. jogging, cross-country skiing, high intensity interval training c. resistance training, tennis, calisthenics d. brisk walking, calisthenics, static stretches

d. an increased risk of obesity

inactivity is associated with a. high work productivity and job satisfaction b. high aerobic capacity c. a relaxed demeanor d. an increased risk of obesity

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

madara knows she need 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? a. madara should take taichi, since she doesn't really like to break a sweat b. mandara should swim, since that was always her favorite activity growing up c. mandara should run, since her friends have told her she will see the quickest results d. mandara should play tennis, since she has never played tennis before

a. exercise stress test

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? a. exercise stress test b. pulmonary function test c. blood pressure test d. body fat analysis

a. people continue to exercise and stay well

motivation is important in an exercise program because it helps a. people continue to exercise and stay well b. people breathe more easily during workouts c. lowers the heart rate when exercising d. doctors measure people's fitness levels

a. helps the body deal with daily physical demands d. helps the body perform sports

muscular endurance is an important factor that a. helps the body deal with daily physical demands b. is less important than strength in preventing pain c. causes weakness and pain in the body d. helps the body perform in sports

d. planned and structured

one important difference between exercise and other physical activity is that exercise tends to be: a. less repetitive b. easier than regular activity c. less structured d. planned and structured

a. metabolic health

people should avoid inactivity because it decreases their bodies' a. metabolic health b. overall weights c. white blood cell count d. fevers when sick

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

people should consume enough calories to support exercise programs, but a. these calories and this exercise will not influence their body weight b. they can consume many more when they stop exercising c. they should not consume so many calories that they gain body fat d. these calories will not help the liver and muscles

d. specificity

performing stretching exercises to improve hip flexibility and using dumbbells to increase arm strength are examples of the training principle of a. FITT b. endurance c. inactivity d. specificity

d. involve energy

physical activities use the skeletal muscles and a. can be called sedentary activities b. cannot affect a person's health c. do not require effort d. involve energy

b. train more intensely in the future

resting to recover from exercise can help a person a. avoid progressive overload b. train more intensely in the future c. lose their capacity for fitness d. develop the genetics of an olympic athlete

true

some studies suggest that warming up before exercising can enhance muscle metabolism TRUE or FALSE

c. skill-related fitness components

speed, power, and agility are all a. part of the FITT principle ' b. part of the health principle c. skill-related fitness components d. health-related components

a. assessing her current level of physical activity and fitness

suzy wants to create a successful fitness program for herself, and her doctor has cleared her to begin. What is Suzy's first step? a. assessing her current level of physical activity and fitness b. evaluating her progress by setting fitness goals c. incorporating cycle training to avoid injuries d. performing an exercise stress test

c. progressive overload

the FITT-VP principle helps people gradually become fitter in a process known as a. metabolic operation b. cardiovascular decline c. progressive overload d. pulmonary endurance

c. physical fitness

the bodys overall ability to respond to the demands of physical effort is called: a. physical immunity b. resistance c. physical fitness d. muscular energy

d. muscular

the component health related fitness that helps keep the skeleton in proper alignment, preventing back and leg pain, is known as __________ strength a. optic b. respiratory c. cardiovascular d. muscular

b. progressive overload

the idea that when the amount of exercise is increased, fitness continues to improve is called a. excessive respiration b. progressive overload c. metabolic building d. systolic pressure

b. overload

the increasing amount of stress that is placed on the body to bring about adaptations that improve fitness is called progressive a. endurance b. overload c. adaptation d. fitness

c. type

the mode of activity in which you engage is what aspect of FITT-VP principle? a. volume b. intensity c. type d. time

a. reversibility

the training principle that refers to fitness improvements that are lost when demands on the body are lowered is called a. reversibility b. muscle recovery c. resistance d. endurance

c. both the duration and the intensity of physical activity

to gain even greater health and wellness benefits than from moderate levels physical activity, people should increase which of the following? a. the duration of the physical activity b. the intensity of the physical activity c. both the duration and the intensity of physical activity

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

to manage weight, experts recommended a. exercising only and not worrying about nutrition b. exercising longer, for a greater weekly total of activity than the standard recommendation c. exercising less frequently than usual d. starting a fasting regimen

a. exercise physiology b. physical education c. physical therapy

trainers who performed the best in the UCLA research had degrees in which of the following? a. exercise physiology b. physical education c. physical therapy d. biometrics

d. physical activity

walking, dancing, swimming, gardening, and lifting weights are all examples of: a. endurance training b. physiological changes c. social interaction d. physical activity

a. better control of body movement c. increased stamina d. more energy

what are some of the benefits of becoming physically fit a. better control of body movement b. greater risk of injury c. increased stamina d. more energy

a. it prepares the body and mind for exercise d. it decreases the chance of injury e. it elevates muscle temperature

what are the benefits associated with warming up before an exercise a. it prepares the body and mind for exercise b. it allows the heart to return to resting levels c. it prevents the spread of synovial fluid throughout the joints d. it decreases the chance of injury e. it elevates muscle temperature

a. better posture c. injury prevention

what are the benefits of muscular endurance? a. better posture b. improved flexibility c. injury prevention d. decreased muscle mass

a. lowering the risk of stroke b. lowering the risk of developing high blood pressure d. lowering the risk of developing type 2 diabetes

what are the potential health benefits of following the American college of sports medicines recommendation for participation in moderate to vigorous aerobic activity? a. lowering the risk of stroke b. lowering the risk of developing high blood pressure c. lowering the risk of inner-ear infections d. lowering the risk of developing type 2 diabetes

b. frequency, intensity, time and type

what does the FITT acronym represent? a. follow instructions today and tomorrow b. frequency, intensity, time and type c. frequency, instructions, type, and time d. fitness in time training

b. fitness improvements are lost

what happens if too much time passes between exercise sessions? a. if you've been exercising regularly for a long period enough period, it is unlikely there will be any fitness loss b. fitness improvements are lost c. your body will probably enjoy the break

c. moderate

what intensity level of exercise does the ACSM recommend for health benefits for someone who engages in activity for 150 minutes per week? a. very high b. low c. moderate d. cross-training

a. vigorous

what intensity level of exercise does the ACSM recommend if total activity is 75 minutes per week? a. vigorous b. moderate c. cross-training d. anaerobic

b. a walking program

what is a good example of a beginning exercise program for a person who has been sedentary? a. advanced step aerobics b. a walking program c. marathon training d. a jump-rope program

a. low-intensity movements that mimic the activity to follow

what is recommended as a warm up exercise? a. low-intensity movements that mimic the activity to follow b. vigorous jumping or running activities c. push-ups, curl-ups, or any anaerobic exercise d. isometric exercise from a sitting position

d. 20 to 60 minutes, depending on the exercise intensity

what is the recommended amount of cardiorespiratory exercise needed per session for fitness benefits? a. 10 to 20 minutes, depending on the exercise intensity b. 80 to 120 minutes, depending on the exercise intensity c. about 30 minutes of either intense or moderate exercise d. 20 to 60 minutes, depending on the exercise intensity

a. adaptability

what is the term for the individual potential for improvement of the human body? a. adaptability b. fitness c. endurance d. over-training

d. frequency

what part of the training principle called FITT-VP concerns how often a person should exercise? a. type b. time c. intensity d. frequency

c. rest

what part of your training program can allow the body to adapt properly to the demands of increased physical fitness? a. wearing protection b. excessive training c. rest d. sporadic exercises

c. specificity

what principle asserts that in order to develop a particular type of fitness you need to perform exercises designed to promote that exact type? a. endurance b. exercise prescription c. specificity d. flexibility

a. gradually

when considering progression in your program, what is the best way to increase overload? a. gradually b. as quickly as possible c. if your program is correctly designed, you wont have to increase overload

a. start slowly to adapt to the stress of exercise

when starting a program you should a. start slowly to adapt to the stress of exercise b. begin with any activity that you think you will enjoy doing c. choose an exercise that will put stress on your joints d. plan to lose any excess weight quickly and steadily

a. stretching

which exercise will help ensure a healthy range of motion for all major joints? a. stretching b. running c. weight lifting d. anaerobic exercises

b. it improves blood sugar control and blood pressure c. it builds endurance quickly d. it reduces body fat e. it takes less time than traditional endurance training

which of the following are among the advantages of high-intensity interval training? a. it drastically reduces type 1 diabetes b. it improves blood sugar control and blood pressure c. it builds endurance quickly d. it reduces body fat e. it takes less time than traditional endurance training

a. preventing muscle loss c. preventing falls

which of the following are among the benefits of muscle-strengthening activities involving all major muscle groups for older adults? a. preventing muscle loss b. protecting against infectious disease c. preventing falls d. protecting against lung disease

c. cooling down helps restore the body's circulation to normal resting condition d. cooling down helps return your breathing and heart rate to normal

which of the following are benefits of including a cool down period in your exercise session? a. cooling down prepares the body and mind for exercise b. cooling down keeps your heart and breathing rate above normal c. cooling down helps restore the body's circulation to normal resting condition d. cooling down helps return your breathing and heart rate to normal

a. cardiorespiratory endurance b. body composition e. flexibility

which of the following are health related components of physical fitness? a. cardiorespiratory endurance b. body composition c. speed d. balance e. flexibility

a. cells' capacity to generate energy c. the heart's ability to pump

which of the following are physiological factors that help determine a person's level of fitness - the ability to respond to the demands of physical effort? a. cells' capacity to generate energy b. how fast organ cells can reproduce c. the heart's ability to pump d. overall cognitive functioning

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

which of the following are proper ways to cool down after exercising? a. sitting down immediately to slow the heart rate b. showering right away to stop the body from sweating c. performing stretching exercises at the end of the cool-down period d. continuing to move at a slow pace for 5 to 10 minutes

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

which of the following correctly describes how you should progress in your exercise program? a. don't increase frequency, intensity, and time all at once b. always increase frequency, intensity, and time all at once c. only increase intensity if you are trying to gain muscle mass d. only increase frequency if you are trying to lose weight

d. recovery time

which of the following depends on factors such as training, experience, age, and training intensity, and is a primary consideration in determining appropriate exercise frequency? a. cross-training b. overload c. resistance amounts d. recovery time

a. aerobic dancing b. jogging d. walking e. cycling

which of the following exercises help develop cardiorespiratory endurance? a. aerobic dancing b. jogging c. isometrics d. walking e. cycling

b. cardiorespiratory endurance

which of the following is NOT a basic principle of physical training? a. progressive overload b. cardiorespiratory endurance c. reversibility d. specificity

b. it provides mutual motivation and encouragement

which of the following is a benefit of having a training partner? a. it makes overtraining less dangerous b. it provides mutual motivation and encouragement c. it eliminates the need for certified personal trainer d. it rapidly increases muscular strength

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

which of the following is true of using physical activity to manage weight? a. weight loss depends solely on diet, not on exercise b. exercise alone is usually not enough to promote long-term weight loss c. exercise has few health benefits beyond weight loss d. people who need to lose weight may need to exercise up to 90 minutes per week

a. it improves physical fitness

which of the following is true of vigorous physical activity as compared to moderate physical activity a. it improves physical fitness b. it provides no more benefits than moderate physical activity c. it improves quality of life more, but has no real benefits for mortality risk

b. physical training

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? a. peak fitness b. physical training c. flexibility d. muscular strength

c. health-related fitness

which of the following terms refers to all physical capabilities that contribute to health, including cardiorespiratory endurance, muscular strength, and muscular endurance? a. flexibility b. endurance training c. health-related fitness d. sport-specific training

b. 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? a. muscular strength b. cardiorespiratory endurance c. metabolic rate d. cross-training exercise

c. stretching flexibility exercises

which of the following types of exercise is best for becoming more flexible? a. resistance training b. calisthenic exercise c. stretching flexibility exercises d. cardiorespiratory endurance exercise

c. jogging slowly

which of the following would be the best choice for a warm up before going on a run? a. lifting weights b. yoga c. jogging slowly d. stretching

a. fat-free mass

which term refers specifically to the nonfat portion of the human body consisting of skeletal muscle, bone, and water? a. fat-free mass b. body composition c. body mass index d. muscle

a. muscular strength

which term refers to the amount of force a muscle can produce with a single maximum effort? a. muscular strength b. cardiorespiratory endurance c. muscular endurance d. flexibility

b. it must be performed by skeletal muscles c. it must use energy

which two of the following are required for movement to be considered physical activity? a. it must raise your heart rate well above resting levels b. it must be performed by skeletal muscles c. it must use energy d. it must be repetitive

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

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? a. she should improve in whatever place she finds herself to be sure to have regular cardio and strength training b. she should make sure that wherever she travels she will have access to a gym and a trainer c. she really shouldn't worry about it. She's unlikely to lose the gains she's made even if she has no cardio or strength training over the summer