Review

Ideally, your body needs at LEAST ________ hours of recovery time between muscular training workouts.

48

Although needs may vary, the suggested number of sleep hours for adults is

6-9

Use the nutrition label to determine how many carbohydrates would be consumed if someone drinks two servings of Mountain Dew.

62

Neglecting your health by eating poorly is considered

A controllable risk factor

Which is the BEST example of an uncontrollable risk factor

A family history of cancer

Jared is looking for fitness opportunities that might include a variety of amenities, such as a swimming pool and fully-stocked weight room. His BEST option will likely be

A gym membership

The chart below shows the nutritional values for a serving of white bread and a serving of whole wheat bread. Examine the chart and then answer the question. Based on the chart, select the statement that is TRUE.

A person wanting to reduce carbohydrate intake should choose the whole wheat bread.

A high concentration of fat around the waist is

A risk indicator for potential heart disease and diabetes

Which of the following would be the healthiest choice for breakfast?

A small bowl of granola with fresh fruit slices and fresh juice

Stella is seeking a low-impact fitness option that will strengthen the core, allow for workouts at odd hours (late at night), and eliminate the need for transportation

A yoga DVD program

When choosing a sport, an environmental consideration is

Accessibility to water

Vitamin A is a vitamin that

Affects the formation and maintenance of skin, mucous membranes, and bones

A youth soccer player has a medical condition that makes it easy for him to fall and injure himself if he loses balance. What modifications might be appropriate for informal play?

After game rules and guidelines to eliminate player-to-player physical contact.

Your metabolic rate is influenced by

Age and body composition

The ability to change directions quickly while still staying balanced is

Agility

Which of the following can help manage stress caused by conflicts between you and your teammates?

Alert a family member, coach, or friend to the issue and ask for help.

The middle school basketball team includes a player who is on the autism spectrum. He is particularly affected by loud and sudden noises. What might be an appropriate modification to support him and allow him to play safely?

Allow him to wear headphones to reduce the impact of sudden noises.

Sara is looking to buy a single piece of exercise equipment that can be used in a variety of ways to work both lower body and upper body muscles. She should buy

An elliptical

You should always request the assistance of a spotter to ensure that you

Avoid potential injuries

When one team attempts to maintain possession of the ball while the clock is running, the offense is playing

Ball control

Jamie wants to join an in-school sport that might help him build speed and agility while at the same time developing cardiorespiratory fitness. Which sport might be BEST for him to choose?

Basketball

Which of the following is often offered as an in-school opportunity to play a team sport?

Basketball Volleyball

Which of the following is an example of an attainable goal?

Beat my personal running time

Which of the following is an example of a goal with a deadline?

Bench press 75 pounds by summer

Blake is a member of the cross-country track team and runs six days a week. He also helps around the house by washing his family's car, mowing the grass, and taking out the garbage and recycling. Which of the following describes a possible benefit of Blake's physical activity?

Blake may have a decreased chance of disease.

A _________ is a risk associated with poor-fitting clothing that causes friction with another body part.

Blister

__________ is the percentages of muscle, fat, water, and bones but is tricky to measure without professional tools.

Body Composition

Common benefits of lower body strength include improved

Body control

Which is a long-term benefit of fitness?

Bone health

To follow appropriate safety procedures, what kind of shoes should hikers wear?

Boots with grippers or "teeth"

Scenario 1: John uses the rake to erase his footprints in the sand trap. Scenario 2: Katie wipes off the handrails of the treadmill after her workout. Which statement is TRUE about both scenarios?

Both scenarios demonstrate proper etiquette.

Jai alai is a sport in which players

Bounce, catch, and throw a ball with a (cesta)

Lean beef, nuts, dried beans, and eggs are MOST likely to provide energy and

Build muscle

What should be done First in case of a life-threatening situation?

Call 911 immediately

Which of the following activities uses movements and skills MOST similar to crew?

Canoeing

The chart below shows the nutritional values for a tossed salad and a serving of ranch dressing. Examine the chart and then answer the question. Based on the chart, which nutritional area is MOST similar between the two items?

Carbohydrates

Kylie should eat __________ to get vitamin A and promote healthy eyes.

Carrots

Which is an example of poor sportsmanship?

Challenging the coach when he calls a play

Your BMI will __________ as you age and your body changes.

Change

Christian loves white bread and likes to incorporate it into as many meals as possible. What is a healthier alternative for him?

Change to whole wheat or multi-grain bread

One example of a fat with low nutritional value is

Cheese

Which of the following demonstrates proper form for performing a curl?

Chest is high

Before evaluating prices and purchasing equipment, you should

Clarify what benefits you want to gain

When you have good _________, you are able to flex, extend, and rotate your spine

Core strength

Which exercise is likely to target the abdominal muscles?

Crunches

Excessive stress can

Decrease flexibility and mobility

What concerns are associated with exercising in cold weather?

Decreased motor function

Jenna wants to use technology to assess her speed. Which of the following should she use?

Digital timer

The Dietary Guidelines for Americans recommend that you

Drink or eat low-fat dairy products

Andrew is fairly thin, and it seems as though he can eat just about anything he wants and as much as he wants without gaining weight. Andrew's body type is MOST likely

Ectomorphic

Blue light reduces quality sleep and comes from

Electronic screens

A vegetarian diet avoids all meat but permits other animal products, while a vegan diet

Eliminates all animal products, including all meat, eggs, and dairy

Writing down at LEAST three things you're thankful for can benefit your_________ well-being.

Emotional

Tracee helps her older sister move from one apartment to another. She carries a chair from the moving truck all the way across the parking lot, up the stairs, and into her apartment. Tracee is using muscular

Endurance

Mental health can be improved bu

Engaging in exercise and stretching regularly

The behavior code that determines what is polite and impolite among players and teams is

Etiquette

Positive stress that comes from situations that make you feel excited or happy is

Eustress

What is one action a person can take to help ensure ability to participate in physical activity throughout life?

Exercise regularly Maintain flexibility

Lorna is looking to buy a low-cost piece of exercise equipment for full-body strength training that will allow her to adjust intensity by changing the number of sets and reps she completes. Which of the following should she buy?

Exercise tubing

Which is a reason for drinking a sports drink during exercise?

Exercising in heat and humidity

Which list BEST portrays activities that promote effective stress management?

Exercising, getting proper sleep, and using a planner

What is MOST important for a person to look for in hot weather exercise clothing?

Fabric that is moisture-wicking

Paul wants to use technology to track walking mileage. Which of the following should he use?

Fitness app

Which of the following demonstrates proper form for a lunge?

Front knee is over the front foot

Which of the following is a healthier choice than a candy bar?

Fruit

What is one strategy for making a healthy choice when at a restaurant?

Get a to-go box right away and portion out half your meal for leftovers.

An example of a broken safety rule is

Going to the gym while you are sick

Which of the following breaks a safely rule?

Going to the gym while you have a contagious condition, like the flu or pink eye

Which of the following is an uncontrollable risk factor that may affect physical activity throughout a person's life?

Having a hereditary disease

Which of the following is a long-term benefit of regularly participating in physical activity?

Having ample energy to enjoy leisure time

Jasen told his teacher that a classmate cheated off him during a quiz. Since then, the boys in his class have posted negative comments on social media. Jasen dreads going to school and feels an enormous amount of stress when he is there. Which of the following could MOST effectively help Jasen manage his stress?

He could tell his guidance counselor about the situation and spend time snorkeling at the beach with his brother after school.

Within an hour of getting out of bed in the morning, you should eat a breakfast that is

Healthy and balanced

Water helps the body process the nutrients we consume and

Helps vitamins and minerals move through the body

Brittany is looking for an individual sport in which she can participate in her community. She lives in a rural area that does not have a community center offering team sports, and there is no access to water. Which activity would be the BEST option for Brittany?

Hiking

Which of the following is an example of a community recreational activity?

Hiking with friends

Protein deficiency can result in damage to connective tissue and bones, metabolic malfunctions, and

Immune system irregularities

One way to avoid tedium in your workouts and keep you motivated might be

Incorporating additional sports or activities into your lifestyle

Amanda has lost some weight due to increased activity, and she wishes to gain some back. What should she do to facilitate weight gain?

Increase her caloric intake so it is higher than the calories she burns.

Shelice is training for a half marathon, pushing herself to run farther and a bit faster each week. What might help her to meet her goals?

Increase her caloric intake to give herself more energy

Cooling down after a workout helps

Increase your flexibility

Which is a benefit of strength training?

Increased lean muscle tissue

Which benefit of a healthy lifestyle BEST applies to elderly people?

Increased mobility

Alberto wants to improve his cardiorespiratory fitness levels, so he increases his eight-minute, one mile run to a 1.10-mile run in the same amount of time. This principle is know as

Intensity

Karl wants to strengthen his core and lower back muscles. He currently performs three sets of six-inch holds for about 10 seconds on each lift. He decides to add stretching his arms over his head to each set. This type of change is an example of a(n)

Intensity change

Marti wants a more challenging workout session in the same 30-minute exercise block. She currently uses 8-pound weights during her strength training, and she is not ready to increase weight or change routines. Marti should focus on which overload training principle?

Intensity; increasing the effort expended during her workout

Tight-fitting clothes are suggested for activities that

Involve proper form and position

Arden's doctor has suggested she begin eating more nuts, red meat, and legumes to adjust a slight __________ deficiency.

Iron

__________ boosts the immune system, regulates hormones, and produces hemoglobin.

Iron

The recommended daily protein for teenage girls

Is less than the recommended daily protein for teenage boys

Which of the following is true of calcium?

It assists in maintaining healthy bones and a healthy nervous system.

Jackie rides her bike to school every day and enjoys playing beach volleyball on weekends. She also helps with tasks around the house, like pulling weeds in the garden and sweeping the porch. Which of the following describes a possible benefit of Jackie's physical activity?

Jackie may maintain healthy body fat levels.

Which of the following can be a community opportunity to play a team sport?

Lacrosse

Crash diets sometimes make misleading claims that you can

Lose a lot of weight quickly

According to FDA regulations, if a product contains 40 calories total or fewer per serving, it may be labeled

Low calorie

According to FDA regulations, if a product contains 3 g or fewer of total fat per serving, it may be labeled

Low fat

Devonte wants to improve his grades, so he set the following goal: 1)I will study more each week for the rest of the school year. 2)However, it is Not a MAD goal. Select the area he should improve.

Measurable; replace "study more each week" with an actual amount of study time.

Amy is adjusting her diet to include a large amount of vegetables and olive oil, with a moderate amount of protein. What diet is she following?

Mediterranean

John and his father eat the same number of calories per week, but John's father is gaining weight while John is not gaining any weight at all. What might account for this difference?

Metabolism often slows down as people age.

Running is an activity that might BEST benefit from the use of

Moisture-wicking clothing

The number of calories in a gram of fat is

More than double the number of calories in a gram of protein

A coach who inspires players by reminding them that effort leads to success is using the skill of

Motivation

According to FDA regulations, if a product contains no sugar added during the processing or packaging of ingredients, it may be labeled

No added sugar

The team with possession of the ball or puck, whose primary objective is to score, is playing

Offense

__________ are a type of healthy fat that lowers blood pressure and decreases the risk of developing coronary artery disease.

Omega-3 fatty acids

A body mass index (BMI) over 30 is

One of the markers for obesity

Calculation of BMI is

One possible method to determine if body weight is appropriate if paired with waist measurement

Based on the chart below. If Miquel is looking for an option with the LEAST amount of fat possible, what should he choose?

One whole egg

In addition to PROGRESS, which training principle is included in the SPORT training strategy?

Overload

What is a sign of overheating?

Palpitations

_________ is a self-improvement strategy for a person who has trouble sticking with individual fitness activities.

Participating in scheduled team activities

The goal of flexibility exercises is to allow your body to

Perform movements with the full range of motion

When grocery shopping, shop the __________ of the store for healthy selections like fresh dairy, meat, and produce.

Perimeter

A lifestyle diet is a

Permanent diet you follow for most of your life

Which is a cause of side stitches?

Poor breathing technique

Danica heard cardiovascular exercise could boost her self-confidence. Which activity should she try?

Power walking

Wiping down machinery after use is

Proper etiquette under all circumstances

Not getting enough __________ is one risk associated with being a vegetarian.

Protein

Carbohydrates

Provide the body with glucose and, thereby, long-lasting energy

Gymnastics and low-impact aerobics are similar in that they both develop the skill of

Quick leg movement

Brian has decided to alter his eating habits to make them healthier and to encourage a bit of weight loss. Which of the following would be MOST helpful to him?

Read labels carefully to watch for hidden sugars and unhealthy fats.

The benefits of cardiovascular exercise include

Reduced depression

A person's BMI is used to identity the person's

Risk of becoming obese

Monique's family is moving to a town where surfing is a popular sport. She has never surfed but is excited to learn. Monique's father suggested she practice her balance before attempting to surf. Which activity would BEST HELP Monique?

Rollerblading

Which of the following is an example of a safety rule?

Runners alert others with "on your left/right" while passing.

Trans fats are a type of

Saturated fat that raises your LDL ("bad") cholesterol

Scenario 1: Marcus changes into bowling shoes before he gets to his lane. Scenario 2: Alina runs side-by-side in a group of five when passing oncoming runners on the running trail. Which of the following statements is TRUE about the scenarios?

Scenario one shows proper etiquette, and scenario two shows improper etiquette.

__________ is a self-improvement strategy for a busy person who has difficulty finding time to exercise.

Scheduling daily physical activity

Free use of uniforms and socialization with classmates are possible advantages of

School-based sports programs

What is a self-improvement strategy for a teenager who has difficulty sticking to a schedule?

Set up workouts with friends to be social and accountable.

Rules of sportsmanship during a game or match include

Shaking hands with opponents

Maggie typically gets A's and B's in all her classes, but she is struggling with her geometry class and currently has a C. She is so worried her parents and teacher will be disappointed in her that she is staying up late each night to study, even though the material still does not make sense. Which of the following could MOST effectively help Maggie manage her stress?

She could discuss the problem with her parents and take weekly bike rides with her mom to share her math progress.

To follow appropriate safety procedures, what should soccer players wear?

Shin guards

A _________ is a risk associated with exercising on hard surfaces, which causes pain in the front of the lower leg.

Shin splint

To play ice hockey, each player needs __________

Skates

__________ is an unhealthy habit that can trigger impulsive nutritional choices.

Skipping occasional meals

Which is one way to treat sore muscles?

Slow stretching

An activity that might benefit from the use of footwear with cleats might be

Soccer

Flynn is the starting quarterback on his school's football team. His younger sister comes to all his games and has expressed an internet in exploring a sport where she can play an offensive position that requires ball control. Which sport should Flynn suggest to his sister?

Soccer

An advantage of team sports over individual sports includes the development of

Social skills

Amy currently plays tennis but is looking for another sport to continue to improve her eye-hand coordination. What sport should she choose?

Softball

A __________ diet removes foods that aggravate medical conditions.

Specialized

Jon currently skates three miles a day, two days a week at a skating rink. How can he increase the intensity of his skating?

Start skating in hilly areas

Before her workout, Diane slowly stretches forward to the farthest point without causing extreme pain. She holds this position 20 seconds. This type of stretching is called

Static stretching

Jakyra had softball practice for two hours in 90-degree heat. Afterward, she experienced a headache and some cramps. What can prevent Jakyra from getting overheated in the future?

Staying hydrated before and during practice

John spent the last few decades doing CrossFit, but now that he's a bit older, he's decided to switch to more individualized training to retain the physical benefit of

Strength building

What is a long-term benefit of regularly participating in physical activity?

Strength development Increased mobility

Amalie just finished her dance class. Which cool-down would be MOST effective?

Stretching

Kent lives within walking distance of the beach and is looking for an individual sport in which he can participate in his community this summer. Because he has a part-time job, he needs an activity he can do in the morning before the community center opens. Which activity would be the BEST option for Kent?

Surfing

Michelle loves basketball, but she recently broke her wrist after falling on the court. The doctor has suggested that she avoid any activity that could jeopardize her recovery or cause further injury until the cast comes off. To modify her activity to maintain her aerobic fitness level, she can

Switch to a treadmill or stationary bike

Which of the following shows how other cultures have influenced the creation of physical activities geared toward individuals?

Tai chi

Felicia just began running this past month, but since she continues to run the exact same route and exact same distance every day, she is growing bored with her runs. This principle is known as

Tedium

Which is one way to commit to a healthier lifestyle?

Tell friends and family about your goals

__________ and __________ use similar movements and skills.

Tennis; badminton

Which definition applies to physical fitness?

The ability to carry out daily tasks with vigor and alertness, without undue fatigue

The healthiest approach to daily eating habits is eating

Three meals and two or three snacks evenly spaced throughout the day

The fitness training principle used to adjust the length of a workout is known as _________

Time

Eating too much sugar can result in

Tooth decay, obesity, and diabetes

Bocce is a sport in which players

Toss balls onto a field, trying to get closest to the (pallina)

Lower body muscles are designed to

Transfer power and energy through the torso

Losing __________ or fewer per week is a healthy rate of weight loss.

Two pounds

Selena currently participated in weight training three times a week but would like to increase her cardiorespiratory fitness level. Which FITT principle does she need to adjust to reach this goal?

Type

Sonny is interested in indoor amenities like a racquetball court, swimming pool, and weight room to reduce his road cycling and running. Which of the following training principles BEST reflects his personal needs?

Type

Rich wants to improve his flexibility before tryouts for his school's tumbling team. He currently lifts weights several times a week. Rich should focus on which overload training principal?

Type; performing a different activity to achieve his goal

Which of the following activities uses movements and skills MOST similar to lacrosse?

Ultimate frisbee

What is a self-improvement strategy for a parent with a busy schedule?

Use a calendar to plan daily exercise.

Jamie wants to improve her abdominal strength. Which change to her workout will help her to achieve this?

Use a higher resistance or weight and fewer repetitions, eight to 10 repetitions per set.

Which of the following is an example of good etiquette when golfing?

Using a ball marker to clear a path for others' putts

Poor time management can interfere with your commitment to fitness. Which of the following can help manage stress caused by time-management issues?

Using a planner to write down tasks and appointments

Much of your cardiorespiratory health relies on

Using the lower body muscles groups

Jackson's doctor has suggested he begin eating more tomatoes, strawberries, and peppers to adjust a slight __________ deficiency.

Vitamin C

Knee pads would be the MOST appropriate safety equipment for

Volleyball

An example of good etiquette while playing tennis is

Waiting until other players are finished before retrieving wayward balls

Lyla walks three times per week for 45 minutes at a speed of 4.0 miles per hour. She wants to increase her time. What should she do?

Walk for 50 minutes.

Which activity is an example of a low-intensity cardio exercise?

Walking through the park

Which of the following is a technology-based way to monitor physical activity?

Wear a fitness tracker

An uncontrollable factor that might impact your normal workout routine and require modifications is

Weather

Chris wants to improve his lower body strength. He can BEST do this by performing

Weighted squats, 10 repetitions each set, with longer resting time between sets

Which of the following is a TRUE statement?

Whole wheat bread has more nutrients than white bread.

Tristan is preparing for a cross-country bike ride tomorrow. What dinner might be BEST to prepare his body for the energy demands of the ride?

Whole wheat pasta with a Bolognese or vegetarian sauce served with bread .

The defensive team is the team

Whose primary objective is to prevent the opposing team from scoring

Which of the following strategies might be MOST helpful when addressing time management issues?

Writing down your schedule and tasks

Juliana's doctor has suggested she begin increasing her intake of foods that contain plenty of vitamin D. Which foods might she add to her diet?

Yogurt, fish, and cheese

When each defensive player guards a certain area from offensive players, the defense is playing

Zone

A common at-home workout that features high-intensity cardio, strength-building exercises, and focuses on total body fitness might be

a 21-day or 60-day "challenge"

During the ________ of your workout, you should keep moving but decrease your pace

cool-down phase

Skill-related fitness components include agility, balance, ___________, and reaction time.

coordination

Strengthening the cardiovascular system is important to lifetime fitness because the heart

delivers important nutrients throughout your body

Muscular strength allows you to

exert a lot of force all at one time

Factors that can influence flexibility include

gender

Body composition refers to

healthy fat-to-lean tissue ratio

One physical benefit of stretching is

improved posture

The ability to perform extended training sessions and long runs is a result of

lower body endurance

Cross-training shoes are BEST for use in

marathons

If you train your quadriceps, you also need to train the opposite muscles—your hamstrings—to ensure that you achieve

muscular balance

To play volleyball, players need a __________

net

Increasing the physical demands on the body over time to improve abilities is known as ______

progressive overload

Benefits of a strong core include

relief of back pain

In the 1970s,

students often walked or rode bikes to school

During REM sleep,

the brain prepares for daytime performance