Health 1

The practice of using different exercise modes in your cardiorespiratory training program is a. circuit training. b. interval training. c. aerobic training. d. cross-training.

d

What is a single muscle cell called? a. Contractile bundle b. Muscle fascia c. Fascicle d. Muscle fiber

d

What is meant by the term healthy life expectancy? a. A positive attitude about how many years a person believes he or she has to live b. How many years a person can expect to live at birth c. A realistic attitude toward how long a person can expect to live d. How many years a person can expect to live without disability or major illness

d

What is occurring during systole? a. The lungs are exhaling. b. The heart is relaxing. c. The chambers of the heart are filling with blood. d. The heart is contracting.

d

A muscle contraction with no change in muscle length is a. isometric. b. eccentric. c. isotonic. d. isokinetic.

a

According to the American College of Sports Medicine, the recommended frequency for cardiorespiratory exercise is a. 3 to 5 days per week. b. 7 days per week. c. 2 days per week. d. 5 to 6 days per week.

a

After 8 weeks on a resistance-training program, Nathan notices he can snowboard for a longer period of time before tiring. This is due to improved a. muscular endurance. b. muscle cross-sectional area. c. muscular strength. d. motor unit recruitment.

a

Cardiac output increases with training. a. True b. False

a

Circuit training may consist of resistance training, aerobic training, or a combination of both. a. True b. False

a

Dante's friends are all active and enjoy various forms of exercise such as hiking, bike-riding, and going to the gym. As a result, he exercises more than he used to. This is an example of __________. a. an enabling factor b. a predisposing factor c. a confirming factor d. a reinforcing factor

a

Enlisting a friend, classmate, or co-worker to be your workout buddy and hold you accountable is a good strategy for which common exercise obstacle below? a. Lack of willpower b. Weather conditions c. Lack of time d. Travel

a

Functional training methods such as CrossFit, P90X, and boot camp are classified as what type of exercise programs? a. Whole-body b. Interval training c. Calisthenics d. Plyometrics

a

Heart rate reserve is the difference between your resting heart rate and maximum heart rate. a. True b. False

a

In this stage of a cardiorespiratory program, the body starts adapting and you start feeling better during exercise and can exercise longer without fatigue. a. Improvement b. Start-up c. Maintenance d. Relapse

a

Muscular endurance is defined as the ability a. to contract a muscle repeatedly over an extended period of time. b. of a muscle to contract with maximal force. c. of the musculoskeletal system to perform daily activities without undue fatigue. d. to move the limbs through their full range of motion.

a

Pain in the heel and arch of the foot is the hallmark of this overuse injury: a. plantar fasciitis b. patella-femoral pain syndrome c. tendonitis d. shin splints

a

People who stop resistance training will see their muscles revert to pretraining strength and size, a condition known as a. atrophy. b. hyperplasia. c. hypertrophy. d. dystrophy.

a

The American College of Sports Medicine recommends 1-3 sets per resistance exercise for beginners. a. True b. False

a

The cellular form of energy is known as a. adenosine triphosphate (ATP). b. creatine phosphate. c. adenosine diphosphate (ADP). d. glucose.

a

The principle of individuality with respect to fitness states that a. adaptations to training overload may vary widely from person to person. b. all individuals respond the same way to exercise. c. non-responders are individuals who do not benefit from exercise. d. genetic makeup has nothing to do with individual responses to exercise.

a

When applying the FITT principle to resistance training, time relates to __________. a. the number of sets and repetitions b. the rest between sets c. the rest between resistance training sessions d. the rate or speed at which each exercise is performed

a

Which of the following activities would be primarily fueled by the anaerobic energy system? a. A sprint down a football field b. Swimming for 5 minutes c. A 2-mile run d. A 20-minute walk

a

Which of the following are potential benefits of wellness? a. All of these are potential benefits. b. Young adults should be in their prime health years and may benefit now from positive changes in lifestyle. c. Dimensions of wellness are interconnected and when one area is a problem, such as the environment, everyone is affected either directly or indirectly. d. Health care costs are soaring and individual efforts to reduce health risks can have positive impacts on costs and reduce the economic burden of disease.

a

Which of the following is a skill-related component of physical fitness? a. Agility b. Force c. Flexibility d. Endurance

a

Which of the following supplements/drugs promotes irreversible bone growth, cardiovascular disease, diabetes, and decreased sexual desire? a. Growth hormone b. Anabolic steroids c. Creatine d. Androstenedione

a

Which of the following will decrease with regular aerobic training? a. Resting heart rate b. Blood volume c. Maximal cardiac output d. Muscle cell size

a

Which of the following will result in a stronger muscle contraction? a. Activating more motor units overall b. Activating slow, smaller motor units c. Eating more protein before your workout d. Taking DHEA before your workout

a

With training, resting heart rate decreases. This is primarily the result of an increase in a. stroke volume. b. metabolic rate. c. diastolic blood pressure. d. triglycerides.

a

Which health-related component of fitness involves moving your joints through a full range of motion? a. Body composition b. Cardiorespiratory fitness c. Flexibility d. Muscular endurance

c

Cardiorespiratory fitness is defined as the a. ability of the muscular system to generate power during interval training. b. ability of the cardiovascular and respiratory systems to supply oxygen to muscles. c. maximum amount of weight that can be lifted one time. d. maximal amount of blood expelled per beat.

b

Conditioning exercises that use your body weight for resistance are called __________. a. plyometrics b. calisthenics c. agility exercises d. circuit exercises

b

Experiencing knee pain can be categorized as having a(n) ________ barrier to physical activity. a. social b. personal c. scheduling d. environmental

b

In the heart cycle, the __________ contract(s) and blood is pumped out of the heart. a. atria b. ventricles c. aorta d. veins

b

Jim has been jogging for 20 minutes per session and is now ready to increase his program. According to the 10 percent rule, Jim should increase his workout time by no more than a. 10 minutes. b. 2 minutes. c. 14 minutes. d. 6 minutes.

b

Loss of muscle mass and strength with aging is called a. dystrophy. b. sarcopenia. c. atrophy. d. muscle wasting.

b

Muscle strength improvements in the first few weeks of a program are due to a. increased ability of muscles to move through a full range of motion. b. increased activation and coordination of motor units. c. increased blood flow to working muscles. d. increased size of muscle fibers.

b

Myofibril strands within muscles contain a. smooth muscle. b. actin and myosin. c. fascicles. d. motor units.

b

Physical activity technically means any bodily movement produced by skeletal muscles that results in an expenditure of energy, whereas exercise specifically refers to __________. a. any activity that increases your heart rate into your target zone b. planned or structured physical activity done to achieve and maintain fitness c. only organized vigorous activity (>6 METS) d. None of the options are correct.

b

The exchange of oxygen and carbon dioxide is called a. purification. b. respiration. c. pulmonary circulation. d. filtration.

b

Which of the following benefits of resistance training will reduce your risk of cardiovascular diseases? a. Reduced body fat levels b. Increased bone density c. Better sports recovery d. Increased muscle power

b

If your goal is to increase muscular endurance, what should you do? a. Complete only one set of each exercise. b. Rest at least five minutes between sets. c. Aim for 8-10 repetitions of each exercise. d. Use a resistance between 40 and 50 percent 1 RM.

d

Which of the following is CORRECT about the Patient Protection and Affordable Care Act? a. Uninsured rates among older adults have improved the most out of any age group. b. The 19- to 26-year-old group has seen the greatest improvements in number of uninsured of any group. c. Under this act fewer people are able to access key preventive care services and increased numbers are being denied coverage for pre-existing conditions. d. Young adults are cut off from family insurance plans by age 18 and must find insurance on their own or face fines.

b

Which of the following is an example of a general warm-up? a. Moving limbs through specific range of motion used in resistance exercises b. Walking on a treadmill for 5-10 minutes c. Stretches performed after a weight training session d. Stretches performed before a weight training session

b

Which of the following is part of the criteria you should use when selecting a personal trainer? a. Looks like someone who works out a lot b. Certified by ACSM, NSCA, NASM, or ACE c. Recommended by a friend who was sore after a workout with the trainer d. Able to provide dietary supplements at a reduced cost

b

Which of the following is the leading cause of death among Americans aged 20 to 24? a. StrokePress b. Accidents c. Heart disease d. Cancer

b

Which skill-related component of fitness is most involved in braking quickly when a car in front of you stops suddenly? a. Coordination b. Reaction time c. Agility d. Power

b

Your body's maximal ability to use oxygen during exercise is known as a. stroke volume. b. VO2 max. c. maximal systolic pressure. d. cardiac output.

b

A dangerously low level of salt in the blood describes______________. a. hyperthermia b. dehydration c. hyponatremia d. hypothermia

c

According to the Physical Activity Guidelines for Americans, it is recommended that adults accumulate __________. a. a minimum of 75 minutes of light intensity activity each week b. just 30 minutes of vigorous activity each day of the week c. 150 minutes of moderate intensity activity each week d. a maximum of 75 minutes of moderate intensity activity each week

c

Aerobic exercise training has been shown to a. decrease brain volume. b. decrease metabolic rate. c. improve cognitive function. d. increase plasma.

c

Improved body composition is an important outcome of resistance training. What happens as the amount of lean muscle tissue increases? a. The ratio of lean-to-fat tissue decreases. b. The risk of cardiovascular disease increases. c. The metabolic rate increases. d. The blood glucose level increases.

c

Muscular strength is the ability to a. look "toned" in a swimsuit. b. contract your muscles repeatedly over time. c. contract your muscle with maximal force. d. run a six-minute mile.

c

One disadvantage of using machines for resistance-training exercises is a. it can be hard to isolate specific muscle groups. b. spotters are needed. c. the machine does not promote the use of postural and stabilizing muscles during the exercise. d. it takes time to adjust the machine for your height and desired resistance level.

c

Regular cardiorespiratory fitness activities reduce your chance of developing a. HIV. b. athlete's foot. c. metabolic syndrome. d. dehydration.

c

Sitting down in a chair and standing up again is an example of which type of exercise? a. Isokinetic b. Isometric c. Isotonic d. Isostatic

c

The 2008 Physical Activity Guidelines for Americans emphasize a. vigorous physical activity every day of the week. b. limiting the amount of time you spend walking. c. moderate physical activity for 150 minutes per week or vigorous physical activity for 75 minutes per week. d. resistance training for 300 minutes per week.

c

Training that alternates periods of high-intensity exercise with periods of lower intensity exercise or rest is known as a. cross-training. b. pyramid training. c. interval training. d. circuit training.

c

Training that involves exercisers moving from one station to another in a set pattern is which of the following? a. Calisthenics b. Plyometrics c. Circuit training d. Traditional weight training

c

Type II muscle fibers (fast-twitch) a. contract slowly. b. generate lesser levels of muscular power than type I fibers. c. are easily fatigable. d. utilize oxygen to contract.

c

What is "shaping"? a. A journaling strategy b. A way of learning behaviors by watching others perform them c. A stepwise process of change, designed to change one small piece of a target behavior at a time d. A model of behavior change that uses mental imaging to reshape the brain's signals

c

Which OMNI Scale of Perceived Exertion value is associated with training in your target heart rate range? a. 3 b. 9 c. 7 d. 1

c

Which energy system will provide most of the ATP during an hour-long bicycle ride? a. The creatine phosphate energy system b. The nonoxidative energy system c. The oxidative energy system d. The immediate energy system

c

Which of the following best describes plyometric exercise? a. Body weight exercises such as sit-up and push-ups b. Resistance training in which a person lifts very heavy weights c. Explosive exercises that mimic quick movements needed in many sports d. Lifting free weights in multiple sets and repetitions

c

Which of the following decreases as the result of cardiorespiratory training? a. Fat use for energy in exercise b. Maximal oxygen consumption c. Resting heart rate d. Left ventricular volume

c

Which of the following is a good strategy to stay on track with your cardio fitness program? a. Attend motivational talks about fitness and health. b. Post pictures around your house of being active. c. Record your activities and track your progress over time. d. Read articles online about fitness topics.

c

Which of the following is a stage of the transtheoretical model of behavior change? a. Motivation b. Increased wellness c. Preparation d. Emotional intelligence

c

Which of the following is the best way to safely plan for cardiorespiratory program progression? a. Increase your exercise duration every time you work out. b. Increase your exercise intensity each workout session. c. Follow the 10 percent rule. d. Test your cardiorespiratory fitness once a week.

c

Which of the following statements is CORRECT? a. Self-efficacy is a rigid behavioral construct and it cannot be changed by history or experience. b. Extrinsic motivation refers to being motivated by your own thoughts, beliefs, and because something matters to you personally. c. Social capital refers to the social networks, trust and feelings of belonging, and security/bonds that you can rely on. d. Instrumental support refers to the advice, suggestions, and perspective on situations type of social support.

c

In any behavior change plan, stumbling blocks are possible. Which of the following can become barriers to behavior change? a. Having a positive attitude b. Self-efficacy c. Having support from family and friends d. overambitious goals

d

A proper warm-up consists of a. quick stair climbing. b. stretches that you hold for one minute or more. c. a few quick side bends. d. a gradual increase in body temperature and easy movements in the muscles and joints.

d

A test of muscular endurance includes a. a 1 RM test. b. a grip-strength test. c. a sit-and-reach test. d. a 20 RM test.

d

Examples of moderate physical activity include a. hard physical labor, jogging, and aerobics classes. b. yard work, housework, and leisurely walking. c. playing competitive sports, cycling up a steep hill, and running. d. cycling, weight training, and brisk walking.

d

How does wellness differ from health? a. Health is a more individualized, dynamic concept than wellness. b. Wellness and health are equivalent. c. Wellness is the absence of disease. d. Wellness is the achievement of the highest level of health possible in physical, social, intellectual, emotional, environmental, and spiritual dimensions.

d

When following a resistance-training program, it is important to let each muscle group rest for ________ before taxing it again with resistance exercises. a. 36 hours b. 24 hours c. 12 hours d. 48 hours

d

Which circulation system delivers blood to the lungs? a. Cardiac b. Lymphatic c. Hepatic d. Pulmonary

d

Which fitness principle refers to subjecting the body or body system to more physical activity than it is accustomed to? a. Specificity b. Dose-response c. Adaptation d. Overload

d

Which of the following is an example of an internal exercise reward? a. Buying new workout clothing b. Placing third in your age group in the local 5K race c. Taking a celebratory trip after meeting an exercise goal d. Having fun while exercising

d

Which of the following would be the most accurate way to determine your cardiorespiratory fitness level? a. 3-minute step test b. 1-mile walk test c. 1.5-mile run test d. VO2max test

d

Which of the following is NOT part of developing SMART goals for planned behavior change? a. Measureable b. Realistic c. Time-Oriented d. Action-Oriented e. Staged

e