Physical Fitness: TESTS

Trent will use longer rest times when performing which type of training?

muscle strength and size training

Match the vocabulary term with the correct definition. 1. the use of the large muscles in the body to perform a continuous activity for at least ten minutes 2. a type of energy required by the body for muscle movement 3. the amount of oxygen the muscles in the body need in order to produce energy for movement 4. the condition when the muscles of the body are receiving the amount of oxygen they need in order to produce the amount of energy necessary for movement 5. a state when the muscles are not getting the amount of oxygen they need in order to produce the amount of energy necessary for movement 6. the extra oxygen a person gets while still breathing hard after stopping exercise

1. cardiovascular exercise 2. ATP 3. oxygen consumption 4. steady state 5. oxygen deficit 6. EPOC

Match the vocabulary item with the correct definition. 1. the measure of the health and condition of the heart, lungs, muscles, and joints of an individual 2. the parts of the body that are related to the movement of blood 3. a plan in which a person chooses to exercise a certain number of times every week 4. the organs inside the body and how they function together 5. a type of physical conditioning that lengthens the muscles and improves the movement of the joints 6. obstacles or difficulties that keep a person from accomplishing what he wants to, such as regular exercise

1. physical fitness 2. circulatory system 3. regular exercise 4. internal system 5. flexibility 6. limiting factors

According to the American College of Sports Medicine, you need to exercise _________ a day to maintain your weight.

30 minutes

The organs of the body need what in order to function?

ATP

Fish is an example of a complete protein.

True

The waist-to-hip measurement helps determine if you are overweight.

True

In order to continue to improve muscle conditioning after muscle adaptation occurs, _____.

increased resistance needs to be added to the muscles

The type of resistance training that requires the greatest number of repetitions is _____.

muscle endurance training

Antagonistic muscles _____.

pull a body part in opposite directions

If Mary has stopped her resistance training for three weeks, once she continues, she should _____.

reduce the weight during the workout session

Increased relaxation can cause _____.

reduced stress levels

After you have rested an injured body part, the next step should be _____.

rehabilitation exercises

Which of the following is a high impact activity?

running sprinting jumping ✔ all of the above

Which of the following puts the least stress on the joints?

running sprinting ✔ swimming jumping jacks

Planned exercise activities are exercises that are _____.

scheduled recorded in your activity log important to perform ✔ all of the above

Match the correct term with the statement that is true about it: 1. measure of the health of the heart and blood vessels 2. a weight lifter's area of expertise 3. touching your toes 4. learning the positive benefits of exercise 5. a limiting factor that relates to the cost of activities 6. a limiting factor that relates to where you live 7. the exercise habits that you were raised with 8. how you feel about yourself and your ability to exercise

1. cardiovascular fitness 2. muscular fitness 3. flexibility 4. understanding 5. money 6. location/access 7. family behaviors 8. motivation

Match the meal with the correct rating (make sure to look at all factors). 1. a huge steak, a huge plate of pasta, and a huge plate of corn: 2. a plate with rice, and vegetables: 3. a small piece of chicken, a small plate of rice, and a small salad:

1. unhealthy 2. unhealthy 3. healthy

Which exercise phase helps rid the muscles of lactic acid?

EPOC

A food with a high glycemic index is digested slowly.

False

Your ultimate goal for exercise should be short-term.

False

____________ is the way you respond to yourself during your exercise.

Self-talk

UNIT 1

TEST

UNIT 2

TEST

UNIT 3

TEST

UNIT 4

TEST

UNIT 5

TEST

Fiber is not easily digested by the body.

True

Knowing what a portion size is can help with weight management.

True

Pneumonia can occur if a person does not use his lungs to breathe deeply very often.

True

The heart muscle rests only between beats.

True

What usually comes at the end of a workout?

a cool-down

Feedback is useful because it is _____.

a way to modify your exercise routine

If Isaiah wants to develop an exercise habit, he needs to work out regularly for _____.

about a month

Low impact exercises _____.

can be performed on the floor

The Valsalva maneuver _____.

can cause dizziness

If Frank finds that he is obese, but he has not put on more than 2 pounds a year, he has fallen victim to ________.

creeping obesity

Which benefit of stretching makes you more comfortable when you move around?

decreased joint stiffness

If you compare your metabolic rate to that of your parents, it is probably _____.

faster

Dynamic stretching is considered a _____ exercise.

flexibility

Cardiovascular exercise helps improve the health of the _____.

heart

Proper nutrition _____.

helps with weight loss

Which type of exercise can be hard on the joints?

high impact

Men naturally have a _____.

higher metabolic rate than women

Your resting metabolic rate measures _____.

how many calories you use at rest

The talk test measures _____.

how many words you can speak during exercise your intensity level how hard you are working out ✔ all of the above

If Kristen is gaining larger muscles because of resistance training, she is experiencing muscle _____.

hypertrophy

A set-back _____.

is normal

If Ivan flexes his stomach muscles without moving them for 30 seconds, he is performing an _____.

isometric exercise

If Glen is setting short-term goals, he should _____.

make several easier goals each month

The heart rate that's not measured, but calculated, is called the _____.

maximum heart rate

Which factor is the most important in performing the activities of daily living?

muscular endurance

When you flex or use a muscle, the _____.

myofibrils slide together

Stretching is _____.

not really exercise not recorded in your activity log only for older people ✔ none of the above

An overuse injury can occur when _____.

old shoes are worn for sports

Healthy blood vessels _______ more easily.

open

Which is an example of a specific warm-up?

slow basketball drills

Poor posture can cause _____.

sore muscles

A person who is more fit has a greater _____.

stroke volume

If Grace is gaining strong muscles by lifting heavy boxes, she is using which exercise principle?

the overload principle

Cardiovascular exercise can _____.

use up excess calories

Cardiovascular exercise involves _____.

using major muscle groups working out in your target range breathing harder than at rest ✔ all of the above

Stretching can help prevent _____.

varicose veins

A sugar crash is usually followed by a sugar high.

False

Your body composition can influence how much food you need to eat each day.

True

If Steve takes five minutes to exercise slowly before running, this is an example of a _____.

warm-up

Resistance training helps you control your weight because _____.

you increase your resting metabolic rate

If you had an excellent score on the shoulder flexibility test, _____.

you should stretch an average amount

Match the vocabulary item with the correct definition. 1. a sensory organ in the muscles that relaxes them in response to static stretching 2. stretching that involves no movement during the muscle stretch 3. a sensory organ in the muscles that tightens them in response to sudden movement 4. stretching which involves gentle, sports-related motions 5. stretching which involves forceful bouncing movements 6. pairs of muscles that move parts of the body in opposite directions

1. Golgi tendon organ 2. static stretching 3. muscle spindle 4. dynamic stretching 5. ballistic stretching 6. antagonistic muscles

Bulimia is a healthy way to control your weight.

False

Why does Doug need to adjust his workouts when they seem too easy?

His muscles have adapted.

Cleaning up an area for regular workouts is an example of adjusting your _____.

environment

If Stan develops an injury, what should he do for exercise while he recovers?

exercise that does not work the injured area

The correct portion size for many bagels and muffins is the size of your fist.

False -CUT IN HALF

Match the vocabulary term with the correct definition. 1. obstacles that can prevent performance or achievement 2. swelling and pain in tendons that connect the muscles to the bones in the body 3. to restore or strengthen back to good health 4. the area and surroundings in which you perform a task 5. the beliefs, assumptions, and expectations people have that influence their performance 6. an exercise strategy that allows individuals themselves to determine how difficult an activity feels

1. set-backs 2. tendonitis 3. rehabilitate 4. environment 5. mindset 6. self-monitoring

Match the vocabulary term with the correct definition. 1. body tissue that is connected to and moves the bones in the body 2. the ability of a muscle to move a weight repeatedly, or for an extended period of time 3. the increase in the size of a muscle fiber in response to resistance training 4. the most amount of weight a muscle can move at a single time 5. the decrease in the size and strength of a skeletal muscle when it is not used 6. strong body tissue that connects the muscles to the bones

1. skeletal muscles 2. muscle endurance 3. hypertrophy 4. muscle strength 5. atrophy 6. tendon

A habit occurs when you _____.

develop a consistent schedule of exercise

What type of stretching should Joan do before a sport?

dynamic stretching

If you have a desire to exercise and reach a goal, you have _____.

motivation

Salina's internal desire to exercise is called _____

motivation

The main reason Dorothy might use a success strategy is to _____.

overcome an obstacle

When skeletal muscles are trained by adding physical stress to them, this is called _____.

progressive resistance training

A support system can be composed of _____.

your mom friends people in an online format ✔ all of the above

If Becky expects to lose 20 pounds in 2 weeks, she has _____.

an unrealistic mindset

If you had a positive 8 score on the sit-and-reach test, you _____.

are very flexible

High impact exercises _____.

can be any intensity level

Self-monitoring of your resistance training workout is best used to _____.

change the intensity of your workout

Poor circulation can cause _____.

cold feet

When Abby performs three groups of 10 sit-ups, she is performing _____.

sets

When Rick has inflammation of the connective tissue in his wrist, he has _____.

tendonitis

Which exercise principle explains how muscles can lose strength and size if they are not worked?

the Law of Reversibility

If you are not fit, _____.

your resting heart rate is faster than average

The greatest gains from resistance training can be seen in

6-8 weeks

If you skip the warm-up, you create a greater _____.

oxygen debt

An activity log _____.

helps you become motivated to exercise

All of the following are benefits of stretching except _____.

muscle stiffness