First semester Health and Fitness multiple choice

Flexibility exercises should be performed a minimum of

1 day per week. 2 days per week. 3 days per week. Correct. 5 days per week.

In hot weather, a person can lose up to _____ of water per hour.

1 liter 3 liter Correct. 4 liter none of the above

When using a pedometer, you should try to accumulate _______ steps per day.

1,000 5,000 10,000 Correct. 15,000

When jogging, your foot strikes the ground with a force that is _____ times your body weight.

1-2 2-4 3-5 Correct. 4-6

In order to burn 1,000 calories in one hour, you would have to run _____ miles.

1-2 5-6 3-5 8-10 Correct.

The good-to-better rating for teen girls, ages 13 to 17, for the Cooper's 1.5 mile run test is

1.8 to 2.0 miles. Incorrect. 14.30-12:30 minutes. This is the correct answer. 1.6 to 1.8 miles. 10:48-9:41 minutes.

Fats should comprise _____ percent of the calories you consume everyday.

10-20 15-25. 20-30 Correct. 25-45

Normal blood pressure should be below

120/80. 130/70. 140/90. Correct. none of the above.

The healthy, most desirable level of body fat percentage for females is between ___ % and ___%.

15, 24 Correct. 12, 14 9, 10 20, 30

Regular smokers are _____ times more likely than nonsmokers to experience shortness of breath during physical activity.

2 3 Correct. 4 5

A person between the ages of 16-34 should have a medical screening every

2 years. Correct. year. 3 years. 5 years.

Active male teenagers should consume _____ calories per day.

2,800 Correct. 2,200 1,600 3,500

As your range of motion increases, you should hold your stretches for

20-30 seconds. 30-60 seconds. Correct. 60 seconds. 90 seconds.

Carbohydrates should comprise _____ percent of the calories you consume everyday.

20-35 45-65 Correct. 50-65 none of the above

According to the Physical Activity Pyramid, aerobic activities should be performed

20-60 minutes 3-5 days per week. Correct. 30 minutes per day. 15-20 minutes per week. 30 minutes per week.

Males are considered to have borderline-high body fat if their body fat percentage is

25% or more. 10-19%. 20-24%. Correct. 7-9%.

When lifting weights, it takes the body about ____ to recover one-half of its energy.

30 seconds Correct. one minute 3 minutes 5 minutes

The good-to-better rating for teen boys, ages 13-17, for the 20-Minute Steady State Swim test is

5 miles or more. 3/8 mile or more. Correct. 1.8 to 2.0 miles. 1.6 to 1.8 miles.

A person is considered at risk for being overweight if he/she is in the _____ for his or her age group

50th percentile 65th percentile 85th percentile Correct. 95th percentile

Healthy lungs breathe about _____ of air per minute when you are at rest.

6 ounces 6 cups 6 gallons 6 liters Correct.

When at rest, the heart beats an average of _____ beats per minute.

62 72 Correct. 82 92

Which of the following is not important when preparing for a cardiorespiratory fitness test?

A person's body composition Correct The weather The warm-up and cool-down Verifying the distance you cover is accurate

Which of the following vitamins are fat-soluble and can be stored in your body?

A, D, E, K Correct. A, B6, C, B12 Thiamin, folate, B6, B12 B complex, K, D, C

Which of the following factors make working muscles more efficient at using oxygen?

Aerobic activities Correct. Anaerobic activities Healthy nutrition Weight lifting

Which of the following is not one of the ABC's of good health?

Aim for Fitness Choose Sensibly Build a Healthy Base Be Aware at all Times Correct.

Which of the following is a true statement?

All females who lift weights will develop bulky muscles Muscle turns to fat if you stop lifting weights Serious injury can occur if weight lifting is not done properly Correct. Older adults should not lift weights

Which of the following foods is a carbohydrate?

Apples Incorrect. Broccoli Frozen yogurt All of the above This is the correct answer.

Of the following definitions, which one best describes the principle of specificity?

As fitness levels increase, so do the factors of the FITT Overloading a particular component will lead to fitness improvements in that component alone Correct. To improve fitness you must increase the amount of physical activity How often you need to work, how hard, the length of time per session, and the type of activity

Which of the following is not considered a chronic disease?

Asthma Heart disease Flu Correct. Diabetes

Which of the following components can affect health and fitness?

Attitude Peer pressure Media All of the above Correct.

Which of the following guidelines will not help you analyze health and fitness advertisements and products?

Believe all testimonials that claim great success Correct. Be suspicious of claims for quick results Beware of miracle breakthroughs from non-reputable sources Beware of products not endorsed by qualified professionals

Which of the following activities are considered low-impact?

Bicycling and kickboxing Aerobic dance and stair-stepping Cross-country skiing and bicycling Correct. Inline-skating and running

Which of the following is not a component of a health-related fitness?

Body composition Athletic performance Correct Flexibility Muscular strength

Which of the following age-related changes can you affect through exercise and proper nutrition?

Bone loss Correct Elasticity of joints Inherited diseases All of the above

Which of the following is a possible side-effect of alcohol use?

Brain cells are destroyed High blood pressure and damage to the heart muscle Liver damage All of the above. Correct.

Which of the following is not a component of a medical screening?

CBC Blood pressure Height and weight One mile run Correct

The largest amount of oxygen your body is able to process during strenuous aerobic exercise is called

CO2. O2. VO2max. Correct. VO1max.

Of the following, which is not a health-related risk for underweight?

Cancer Correct. Anemia Undernourishment Greater risk of infection from cold viruses

Which of the following nutrients help to transport other nutrients to locations in the body where they are needed?

Carbohydrates Protein Minerals Fats Correct.

Which of the following is not a component of health-related fitness?

Cardiovascular fitness Body composition Incorrect. Flexibility Agility This is the correct answer.

Which of the following is not considered a component of skill-related fitness?

Cardiovascular fitness Correct. Agility Coordination Reaction time

Which of the following conditions is a sign of overtraining?

Constant muscle soreness Weakened immune system Fatigue All of the above Correct.

Which of the following factors do not influence food choices?

Culture Emotions Height and Weight Correct Convenience

How many days a week are recommended for moderate activities as you age?

Daily Correct. 2-3 3-5 2 or more days

Which of the following guidelines will help you improve eating habits and manage your body weight?

Evaluate your needs Be realistic Design a personal fitness plan All of the above Correct.

When purchasing weight equipment, a person should consider which of the following?

Expense Quality of equipment Space All of the above. Correct.

Which of the following factors does not influence your resting metabolic rate?

Gender Sleep Correct. Heredity Physical activity

Which of the following would not be considered an element in the proper form for standing?

Head erect Knees slightly bent Hips tucked Slack shoulders Correct.

Which of the following is not a side-effect of tobacco use?

Heart rate and blood pressure increase Oxygen flow to the heart is reduced Reduced energy Energy levels increase Correct.

Of the following, which is the most serious heat-related injury?

Heatstroke Correct. Dehydration Heat cramps Heat exhaustion

Which of the following is the most important piece of equipment when participating in bicycling, skateboarding, or in-line skating?

Helmet Correct. Gloves Knee pads Wrist guards

Which of the following is a secondary benefit of resistance-training?

Helps reduce injury Improves flexibility Enhances sports performance All of the above Correct.

Which term is used for weight-loss plans that come and go, and are popular for only a short period?

High-fiber diet Fad diet Correct. Fasting diet Liquid diet

Which of the following facilities focuses on research promoting health and fitness, as well as health and fitness development programs?

Hospital-based wellness centers Commercial fitness centers College-based fitness centers Sports medicine clinic centers Correct.

Which of the following is not a benefit of resistance-training?

Increased strength and density of bones Diabetes Correct. Increased metabolism Reduced body fat and increased lean body mass

Which of the following is considered the most basic and simplest of aerobic activities?

Jogging Swimming Walking Correct. None of the above

Which of the following is considered proper technique when lifting weights?

Keep your back bent at all times When lifting objects, use your back, not your legs Concentrate on the muscles you are working Correct All lifts should be done with a partial range of motion

Which of the following is not a safety rule for weight lifting?

Learn and use proper technique Control the speed of the resistance movement at all times Allow time for muscles to repair It is not necessary to use a spotter Correct.

Which of the following is not on a weight lifting machine?

Leg curl Lat pull down Leg press Barbell curl Correct.

Which of the following are components of personal fitness?

Maintain acceptable levels of physical fitness Eat nutritious foods Maintain an appropriate weight All of the above Correct.

Moderate-Intensity physical activity should be performed

Moderate-Intensity physical activity should be performed 3-5 days per week. Incorrect. daily. This is the correct answer. 2-3 days per week. 2 or more days per week.

Which of the following is a symptom of type 2 diabetes?

Muscle weakness This is the correct answer. High blood pressure Incorrect. Cancer Sleeping problems

Which of the following conditions is considered to be an ideal healthy body composition?

Over-fat Excessive leanness Obesity None of the above Correct.

Which type of workout integrates both anaerobic and aerobic activity?

Overtraining Interval training Correct. Repetitions Undertraining

Which of the following health risk factors are not changeable?

Overweight Sedentary lifestyle Heredity Correct. Unhealthy eating plan

Which of the following warm-ups is designed to raise the body temperature by working the muscles, skeleton, heart, and lungs?

Passive Specific General Active Correc

Which of the following is the incorrect method for lifting an object?

Place your feet close together Correct. Use your legs to lift most of the load Tighten your stomach Bending your knees

Which of the following is not considered a benefit of cardiorespiratory fitness?

Protection from hereditary diseases Correct. Improved concentration and alertness Improved self-image Better regulation of stress hormones

Which of the following is not a sign of anorexia nervosa?

Purging Correct. Lying about eating Exercise addiction Sudden, massive weight loss

Which of the following benefits can be experienced through participation in leisure activities?

Reduced stress Burning calories more efficiently Opportunities for social interaction All of the above Correct.

Which of the following is a proper training technique to help prevent muscle soreness?

Rest the muscle between workouts Warm-up and cool-down Drink plenty of water All of the above Correct.

Which of the following is not considered a stretch for your legs and back?

Sit and reach Lotus Reverse hurdler stretch Trunk stretches Correct.

Which type of muscle is responsive to resistance-training?

Skeletal This is the correct answer. Smooth Cardiac All of the above Incorrect.

If a person lives in a small apartment, which type of weight system would be more realistic?

Small machines Free weights Correct. Universal gym Leg extension and leg curl machine

Which of the following factors should you not consider when selecting a fitness facility?

Snack bar availability Correct. Cost and convenience Equipment and facilities Programs and staff

Which stretch, if done regularly, is a safe and effective way to increase a person's range of motion?

Static Correct. Ballistic Reflex-assisted Plyometric

Which of the following is not considered a component of a cool-down?

Static stretching Calisthenics Correct. Walking Jogging slowly

Which of the following is an example of reflex-assisted stretching?

Stretching for rehabilitation purposes Slow, smooth, sustained stretching Stretching against a counterforce Plyometric training Correct.

Which of the following is not a component of smart athletic shoe shopping?

The more expensive, the better quality of the shoe Correct. Choose nonskid footwear Choose comfortable shoes over shoes that look good Know when to replace shoes

Which of the following is not considered a lifestyle disease?

Type 2 diabetes Heart disease Emphysema Blindness Correct.

Which of the following is not considered a food group, but is part of the Food Guide Pyramid?

Vegetable group Fats, oils, and sweets Correct. Fruit group Grain group

Which of the following is not considered a form of progressive resistance-training?

Weight training Weight lifting Rehabilitation None of the above Correct.

Which of the following is a good fabric to wear while participating in physical activity when it is hot?

Wool Linen Cotton Correct. Spandex

In order to avoid dehydration during physical activity, you should drink fluids

before exercising. before, during, and after exercising. Correct. after exercising. one hour before exercising.

When the pressure in the arteries is at its greatest point, it is known as

blood pressure. systolic pressure. Correct. diastolic pressure. blood stress pressure.

The force of blood in the main arteries is known as

blood pressure. Correct. systolic pressure. diastolic pressure. blood stress pressure.

A method used to determine body size, in relation to your height and weight, is

body composition. body mass index. Correct calorie expenditure. metabolic rate.

A systematic program of exercises designed to increase a person's ability to resist or exert force is called

calisthenic training. free weight training. resistance-training. Correct plyometric training.

Energy balance is determined by

calorie intake and calorie expenditure. Correct. time and intensity of exercise. the resting metabolic rate and gender. weight control and metabolic rate.

A pre-athletic event meal should consist primarily of

carbohydrates. Correct. proteins. fat. sports drinks.

The chemical in the body that converts glucose into energy is called

cholesterol. insulin. Correct. testosterone. estrogen.

A hormone that increases your appetite for foods high in fat is called

cortisol. This is the correct answer. estrogen. steroid. Incorrect. inositol.

The spreading of bacteria or other pathogens from one food to another is known as

cross-contamination. Correct. air-born contamination. controlled contamination. none of the above.

If you have been out of training for a significant period of time, after achieving a moderate level of fitness, you could be

deconditioned. This is the correct answer. out of your target heart rate range. Incorrect. underweight. obese.

The alignment of the body's muscles and skeleton as they provide support for the total body is known as a person's

dynamic posture. static posture. posture. Correct. all of the above.

The term for a body type characterized by a low-to-medium percentage of body fat, medium-to-large bone size, and large amounts of muscle mass is

endomorph. heavy-weight. ectomorph. mesomorph. Correct.

Carbohydrates are the body's main source of

energy. Correct. strength. saturated fat. cholesterol.

Vitamins and minerals are known as _____ because they are needed in small amounts.

essential vitamins Incorrect. antioxidants phytonutrients micronutrients This is the correct answer.

Increasing the amount of regular activity or exercise that a person usually does is known as

exercise exertion overload Correct. specificity

An eating disorder where people overeat and then force themselves to purge the food afterward is called

exercise bulimia. anorexia nervosa. bulimia nervosa. Correct. binge eating disorder.

Personal goals should be

extremely difficult to achieve. difficult to achieve. nonspecific. none of the above. Correct.

Substances in food that your body needs for energy, proper growth, maintenance, and functioning are called

fats. nutrients. Correct. calories. fiber.

Binge eaters often have

feelings of guilt. depression. lack of control. all of the above. Correct.

Saturated fats and trans fats usually contain

fiber. protein. cholesterol. Correct. minerals.

All food products contain a ________ that provides an analysis of the food's calories and nutrient content for one serving.

food label footnote nutrition facts panel Correct. recipe

The level of difficulty or exertion during physical activity is known as

frequency. time. intensity. Correct. heart rate.

A condition in which your body temperature drops below normal is called

frostbite. hypothermia. Correct. wind-chilled. acclimatization.

The ability of a joint to move through its full range of motion is called

full range of motion. flexibility. Correct. elasticity stretching.

Dynamic posture is also known as

good posture. proper posture. posture in motion. Correct. resting posture.

•Your ability to perform successfully in various games and sports is known as

health related fitness. skill related/performance fitness. Correct. functional fitness. physical fitness.

A person's ability to become and stay physically healthy is known as

health-related fitness. Correct. physical fitness. skill-related fitness. cardiovascular fitness.

Women who lift weights have a reduced risk of

heart disease. osteoporosis. Correct. mental illness. cancer.

Fluid imbalance can lead to

heat cramps. heat exhaustion. heatstroke. all of the above. Correct

Daily finger-stick tests, to test blood glucose levels, may be necessary for people with

high blood cholesterol. high blood pressure. type 2 diabetes. Correct. sleep apnea.

being overweight can increase the risk of

high blood pressure. diabetes. cancer. all of the above. Correct.

A method for preventing and treating hyperflexibility is to

increase the range of motion. develop core stability. Correct. avoid stretching. none of the above.

High blood pressure is

known as the silent killer. a key risk factor in heart attacks. a key risk factor in stroke. all of the above. Correct.

Vegans, vegetarians who also eliminate eggs and dairy products from their eating plans, need

large amounts of saturated fat. special nutritional guidance from a health professional. Correct. to read labels on all food sources for nutritional guidance special nutritional guidance from a health or physical education teacher

All of the following are possible side-effects for males and females that use anabolic steroids except

larger breasts. Correct. hair loss or baldness. acne. sleeping problems.

It is important to have enough _____ fat for good health.

lean essential Correct. saturated trans

Peripheral vascular disease occurs mostly in the

legs. Correct. back. head. hands.

When working out in a crowded gym, it is important to

limit your time on machines. Correct. use several machines at one time. leave free weights where you used them. all of the above

Cardiorespiratory endurance is considered a/an _____ result of aerobic activity.

long-term Correct. short-term average none of the above

A type of compound that carries cholesterol from the liver to areas of the body where it is needed is known as

low-density lipoprotein (LDL) Correct. trans fatty acids (TFA) high-density lipoprotein (HDL) lipids

Eating several small meals can help people maintain a

lower cholesterol level. higher resting metabolic rate. Correct. lower blood pressure level. lower body fat level.

A muscle cannot contract until it receives a message from the brain, which is carried by

microfibers. nerves. Correct. contractions. extensions.

The bench press works the

middle chest. This is the correct answer. back. Incorrect. arms. legs.

The intensity level of power walking is

moderate. moderate-to-high. high-to-vigorous. moderate-to-vigorous. Correct.

Hyperflexibility can occur if a joint has too much

muscle imbalance. range of motion (ROM). Correct. ballistic stretching. core stability.

When the same muscle or muscle group can contract for a long period of time without fatigue, it is called

muscular endurance. Correct. absolute muscular endurance. relative muscular endurance. muscular strength.

Anaerobic fitness is determined by

muscular strength. muscular endurance. flexibility. all of the above. Correct

The ability of a muscle group to contract for an extended period of time is called

muscular strength. muscular power. flexibility. muscular endurance. Correct.

The maximum amount of force a muscle or muscle group can exert against an opposing force is called

muscular strength. This is the correct answer. absolute muscular strength. Incorrect. muscular endurance. none of the above.

To reduce the risk of back pain, it is a good idea to

not lie on your back. Correct. sit with your lower back unsupported. lean forward when you walk. use a high pillow when you sleep.

A condition in which a person stops breathing during sleep, due to obstructed or reduced air passages, is called

obesity. insomnia. sleep apnea. Correct. sleep deprivation.

An exercise stress test must be performed

on a bicycle. in the pool. under medical supervision. Correct. with the help of a physical education teacher.

The healthy way to lose or gain weight is

over a short period of time. to use special diet plans. slowly and steadily. Correct. to use special diet foods.

A medical condition, in which a person's ratio of body fat to lean muscle mass is excessively high, is called

over-weight. diabetes. obesity. Correct. under-weight

Biorexia is known as

overtraining. reverse anorexia. Correct. malnutrition. diet correction.

If a person has a BMI above the 95th percentile for their age group, they are considered

overweight. Correct at-risk-for over-weight. underweight. none of the above.

medical screening should be done by a

parent. health care professional. Correct. teacher. friend.

The military press works the

pectoralis. deltoid and tricep. Correct. trapezius. bicep.

The body's ability to carry out daily tasks and still have enough reserve energy to respond to unexpected demands is known as

physical activity. health related fitness. physical fitness. This is the correct answer. functional health. Incorrect.

A branch of medicine that deals with bone and joint injuries and disorder is known as

podiatry. physical therapy. orthopedics. Correct. exercise physiology.

A common term for resistance-training is

progressive resistance. strength training. Correct. overload training. plyometric training.

An approach to resistance training where you rotate from one exercise to another is known as

pyramid training. multiple set training. negative reps training. circuit training. Correct.

The continued systematic increase in adding more weight or resistance to a workout is called _____ resistance.

rehabilitation weight progressive Correct. overload

The aging process can be

reversed. slowed. Correct. halted. all of the above.

Health problems and diseases linked to long-term overweight or obesity are called

risk factors. excessive weight disabilities. Correct. impaired glucose tolerance. disabilities.

A stretch to help prevent lower back pain might be the

shoulder shrug. rear leg raises. Correct. head tilt. towel stretch.

A towel stretch would be a good stretch for your

shoulders. Correct. neck. side and trunk. legs and back.

If you work all major muscle groups three times a week, with at least one day off between workouts, you have done a

split workout. super set. total-body workout. Correct. all of the above.

A _____ is a short bar with weights at both ends, while a _____ is a long bar that must be held with both hands.

standard bar, free weight barbell, standard bar Incorrect. dumbbell, barbell This is the correct answer. barbell, dumbbell

It would be unwise to purchase home exercise equipment if

the equipment is old and needs repair. you do not have space. it puts you in debt. all of the above. Correct.

One of the disadvantages of a commercial gym might be

the size of the facility. the limited exercise and activity opportunities. the number of members. all of the above. Correct.

The _____ provides cushioning and reduces heat buildup inside an athletic shoe.

toe box forefoot cushion midsole sockliner Correct.

The _____ is the main organ of the circulatory system.

veins capillaries heart Correct. lungs

An activity that ranges in intensity from heavy-to-maximum effort is known as

vigorous. Correct. moderate. low-level. regular.

Substances that the body cannot manufacture but are needed to form healthy bones, teeth and for regulating vital body processes are called

vitamins. water-soluble vitamins. minerals. Correct. phytonutrients.

Overtraining can lead to health-risks such as

weakened immune system. insomnia. unhealthy weight loss. all of the above. Correct.

The term anaerobic means

with oxygen. with stress. without oxygen. Correct. without stress.

A group of consecutive repetitions for any exercise is called a

workout. set. Correct. maximum workload. training cycle.

Muscle cramps can usually be avoided by

a proper warm-up. a proper cool-down. staying hydrated. all of the above. Correct.

The leg extension works the

trapezius. quadriceps. Correct. hamstring. gastrocnemius.

Which group, in the Food Guide Pyramid, should most of your daily servings come from?

Fruit Grain Correct. Vegetable Meat and Beans

The degree of motion allowed around a joint is known as

Heredity Age Percentage of body fat. All of the above. Correct

Which of the following is not part of the cardiovascular system?

Lungs Correct Heart Blood Blood vessels

Which type of stretch is considered to be hazardous to your health?

Neck roll Deep knee bend Hurdler stretch All of the above Correct.

The maximum weight lifted divided by the person's body weight is known as their

absolute muscular strength. relative muscular strength. Correct. relative muscular endurance. muscular strength.

An activity that combines exercise and relaxation techniques is called

aerobic dance. martial arts. Correct. downhill skiing. calisthenics.

The principle organ of the respiratory system is the

artery. lung. Correct. diaphragm. heart.

Psychological illnesses that cause people to under-eat, overeat, or practice dangerous nutrition-related behaviors are called

body image illusions. Incorrect. sleeping disorders. exercise addiction. eating disorders. This is the correct answer.

The stretching of a muscle is called a/an

contraction. dynamic contraction. static contraction. extension. Correct.

A nonfood form of one or more nutrients is called a

dietary supplement. Correct. diet pills. fad diet. vegetable.

When lifting weights, it is a good idea to have a/an _____ to help reduce the chance for injury.

spotter Correct. glass of water energy helmet