Personal Fitness Final Exam Review

It is recommended for children and adolescents to get _____ of physical activity everyday.

1 hour

Which is not one of the principles of training? 1) control 2) overload 3) specificity 4) progression

1) Control

Match the term to the definition that best describes it below. 1) ____ Fad 2) ____ Fallacies 3) ____ Quacks 4) ____ Rip-offs

1) a passing style or fashion - that will soon be out of date 2) a false or mistaken claim - the result of inaccurate information 3) individuals who represent harmful and/or useless practices 4) being cheated by exchanging something of value for something worthless

Weighing too much can increase your chances for all the following except: 1) anemia (condition in which the blood cannot carry enough oxygen to the body) 2) type 2 diabetes 3) heart disease 4) hypertension (high blood pressure)

1) anemia (condition in which the blood cannot carry enough oxygen to the body)

Fitnessgram testing is a way to access health related components of fitness. Match the health related component with one of the fitnessgram tests. 1) ____ Mile run 2) ____ BMI 3) ____ Sit and reach 4) ____ Push-ups

1) cardiorespiratory fitness 2) body composition 3) flexibility 4) muscular fitness

A safe, reasonable rate of weight loss is

1-2 pounds per week

What percentage of your daily calories should come from protein?

10-15%

All of the following are health related components of fitness except 1) cardiorespiratory fitness 2) speed 3) flexibility 4) muscular endurance

2) speed

About what percentage of your daily calories should come from fat?

25-30%

All of the following are healthy ways to gain weight except: 1) choose higher calorie, nutrient dense food such as lean cuts of meat or nuts 2) be physical active to ensure the extra calories go towards muscle and not fat 3) eat whatever you want as often as you want 4) eat nutrious snacks packed with protein

3) Eat whatever you want as often as you want

Which of the following exercises improves muscular endurance? 1) lifting heavy weights 2) maxing out on bench press 3) doing 3 sets of 15 repetitions 4) running 50 meters

3) doing 3 sets of 15 repetitions

All of the following are roles of protein except: 1) building block of cells 2) creates hemoglobin in red blood cells that transports oxygen to body's cells 3) main energy source 4) repairs muscles, tendons, and ligaments

3) main energy source

Which of the following is not one of the six basic nutrients? 1) carbohydrates 2) proteins 3) fats 4) fiber

4) Fiber

All of the following are good examples of "complete proteins" except 1) meats 2) eggs 3) dairy 4) nuts

4) Nuts

If someone wants to lose weight all of the following are healthy tips except: 1) control portion sizes at meals 2) fill your plate with nutrient dense, high fiber foods such as green leafy vegetables and whole grains 3) drink plenty of water instead of sodas 4) take a diet pill

4) Take a diet pill

Which of the following is NOT true regarding health related components of fitness? 1) achieving a high level of health related fitness will help protect against many diseases. 2) achieving a high level of health related fitness will improve self concept and feelings of well-being. 3) achieving a high level of health related fitness will help you perform daily activities with vigor. 4) achieving a high level of health related fitness will help your skill in a specific sport.

4) achieving a high level of health related fitness will help your skill in a specific sport.

According to the Center of Disease Control regular physical activity can help with all of the following except: 1) Improve your mental health and mood 2) Help control your weight 3) Decrease chance of heart disease 4) Increase height

4) increase height

Good cholesterol (HDL) can be increased in the body by

Aerobic exercise

The building block to protein is called

Amino acids

What major muscle do dumbbell curls strengthen?

Biceps

Your body's preferred source of energy is

Carbohydrates

The ability of the heart and lungs to deliver oxygen to working muscles for an extended period of time is called

Cardiorespiratory fitness

Jogging benefits which area of health related fitness the most?

Cardiovascular endurance

Flexibility exercises can be performed ______ to achieve the best results.

Daily

As a person ages, their BMR (basal metabolic rate) usually?

Decreases

As a person ages, their flexibility usually?

Decreases

True or false? The best way to increase your metabolism as you get older is to eat less.

False; it is exercise

Muscular strength activities such as sprinting and power lifting use which type of muscle fibers?

Fast twitch

This type of carbohydrate cannot be digested, therefore helps move waste through the digestive system

Fiber

The ability of a joint and muscle group to move through a range of motion is called

Flexibility

Participating in cardiovascular activities at least 4 times per week is an example of which part of the FIT principle?

Frequency

The difficulty of your workout is best measured by

Heart rate

What is the most serious heat related illness?

Heat stroke

What are the symptoms of heat exhaustion?

Heavy sweating, fatigue, dizziness, and cool moist skin with goosebumps while in heat

Cooling-down does what?

Helps to prevent muscles from getting sore May prevent a person from feeling lightheaded Will prevent blood from pooling in the lower body

What disease risk factor is uncontrollable?

Heredity

What are the symptoms of heat stroke?

Hot dry skin, no sweat, unsteady walking

What is an excessive decline in body temperature called?

Hypothermia

If an older adult participates in weight training regularly, they can experience what benefits?

Improved posture, help with weight management, stronger bones

As a person ages, their acceptable range of body fat?

Increases

Why is light weight, light colored clothing is important while exercising in hot weather?

It is reflective, it lets the skin to breath, and allows the sweat to evaporate

Which exercise best strengthens the gluteals?

Lunges

Achieving an optimal level of fitness should give someone what?

More energy, better ability to deal with stress, improved self-image

The ability of a muscle or muscle group to exert a maximum force one time is called

Muscular strength

Which major muscle group do bench press and push ups strengthen?

Pectoralis

Body composition is

Percent of body weight which is fat compared to lean tissue

The gradual increase of exercise or activity over a period of time is called

Progression

Which major muscle do leg extensions strengthen?

Quadriceps

What mineral is of concern in the American diet with it's role with high blood pressure?

Sodium

A well-written goal would have what characteristics?

Specific, time-specific, measurable, individual, concrete

The most common type of stretching recommending in a basic warm up and cool down is _____ stretching where a person will stretch and hold for 10-30 seconds.

Static

Your body uses carbohydrates by breaking them down into

Sugars (glucose)

An ideal aerobic activity for older adults who may have joint issues is?

Swimming

When exercising in hot weather, what causes the body's internal temperature to rise?

The blood flow in working muscles

The Basal Metabolic Rate (BMR) is

The rate at which the body burns calories at rest

A cardiorespiratory fitness workout lasting 30 minutes applies to which part of the FIT principle?

Time

Body Mass Index and body composition help you judge whether your weight is healthy.

True

True or false? If you continue to perform the same exercise program, your body will eventually adjust to the work and no longer improve with that fitness program.

True

True or false? Overload means increased demands made on the body with a fitness component will cause improvement with that fitness component.

True

True or false? The choices you make now as a teenager can impact your life decades from now!

True

True or false? When exercising in colder weather it is best to dress in layers so you can remove a layer as your internal body temperature rises.

True

According to the USDA's MyPlate what should account for half of your plate at meals?

Vegetables and fruits

What vitamin can be manufactured by the body after exposing the body to the sun?

Vitamin D

The 3 general ways to overload your body through exercise are

frequency, intensity, time (FIT principle)

A wise consumer would do what?

look for hidden messages in advertisements be aware when a psychological approach is being used in an advertisement asks whether a claim is too good to be true