BYU PE STUDY GUIDE
Teenagers need to eat about _____ grams of protein each day for each kilogram of body weight. 2 to 3 3 to 4 ½ to 1 1 to 2
1 to 2
Diane wants to exercise at a medium to high intensity during her cardio exercise. Based on the Exercise Difficulty Rating scale she should exercise at a rating of about 10 or a light intensity 13 or a somewhat hard intensity 7 or an extremely light intensity 19 or an extremely hard intensity
13 or a somewhat hard intensity
A good guide is to drink _____ ounces of water every hour of exercise (or about _____ ounces every fifteen minutes) so you don't get thirsty at any time. 128; 32 96; 24 64; 16 32; 8
32; 8
Fitness experts say the overload needs to be at least _____ percent of the person's maximum strength to improve muscle strength. 20 60 40 80
60
Long slow distance (LSD) training involves doing steady cardio exercise for ____ minutes or more. 20 30 60 120
60
Kristi wants to exercise at a medium to high intensity during her cardio exercise. To be at the right exercise intensity, her exercise heart rate should be between about _____ percent of her maximum heart rate. 90 and 120 60 and 90 20 and 40 40 and 60
60 and 90
The average person can achieve about _____ percent of the possible strength gains by doing just one set of ten to twelve different weight training exercises, two times a week. 60 80 40 20
80
Kristi learned that her goals should be bite-sized and doable, and that she should feel challenged, but not overwhelmed. This corresponds with the _____ in the acronym SMART. S M A R T
A - attainable
Which of the following statements is true? It is mandatory to warm up before you stretch. Stretching is a good way to warm up your muscles. If you are already flexible there is no reason to stretch. Bouncing during a stretch is okay as long as you move slowly and don't go beyond the point of tightness.
Bouncing during a stretch is okay as long as you move slowly and don't go beyond the point of tightness.
Which of the following statements is false? Flexibility is difficult to improve. Bodybuilders are usually very flexible. Basketball and volleyball players don't usually need to stretch very much before a game. all of the above
Flexibility is difficult to improve.
Julie wants to set a behavior goal. Which of the following is the best example of this type of goal? I will eat at least one green vegetable each day over the next seven days. I will lose two pounds of fat in two months. I will be able to touch my toes after two months of stretching every day. I will run 1.5 miles in less than fourteen minutes after three months of training.
I will eat at least one green vegetable each day over the next seven days.
Brad wants to set a performance goal. Which of the following is the best example of this type of goal? I will eat ten servings of whole grains over the next seven days. I will lift weights three days a week over the next two months. I will increase the amount of weight I can do on the leg press machine by twenty pounds over the next three months. I will sleep eight hours a night for the next two weeks.
I will increase the amount of weight I can do on the leg press machine by twenty pounds over the next three months.
Which of the following instructions is false as it relates to completing the partial curl-ups test as instructed? Extend your arms forward with the fingers resting on your legs. Complete one curl-up every three seconds. Slowly curl up, sliding your fingers up your thighs until your fingertips touch your knees, then slide back down until your head touches the floor. Lie down on your back, flex your knees, place your feet about twelve inches from your buttocks, and have a partner hold your feet.
Lie down on your back, flex your knees, place your feet about twelve inches from your buttocks, and have a partner hold your feet.
Which of the following statements is false as it relates to completing of the Shuttle Run as instructed? Place four blocks of wood or similar objects behind one of the lines. Record your score to the nearest tenth of a second. Don't slow down until after you cross the finish line. Mark two parallel lines 30 feet apart.
Place four blocks of wood or similar objects behind one of the lines.
Which of the following statements is false? When playing sports, it's important to never get thirsty. It's wise to eat three meals a day. The fat in your diet is "public enemy number-one"; you should eat very little or none of it at all. Most of your body (about 60 percent) is water.
The fat in your diet is "public enemy number-one"; you should eat very little or none of it at all.
Which of the following statements is true? The glycogen (long chains of glucose) stored in your body lasts no longer than twenty-four hours, so it needs to be replaced daily. Complex carbs taste sweet and are digested more quickly than simple carbs. The brain burns equal amounts of glucose, fat, and protein. Simple carbs taste bland and are digested slower than complex carbs.
The glycogen (long chains of glucose) stored in your body lasts no longer than twenty-four hours, so it needs to be replaced daily.
Which of the following statements is false? When stretching, move to a point of tightness. Stretching is a low-intensity activity. Muscles often stiffen up after you sit for a long time. When stretching, follow the "no pain, no gain" principle.
When stretching, follow the "no pain, no gain" principle.
Based on the President's Challenge Norms provided in this lesson, is a partial curl-ups score of 45 above the 50th percentile for a seventeen-year-old girl? No Yes
Yes
As part of this lesson, you should perform the timed curl-ups or partial curl-ups test. Which of the following statements is false as it relates to completing the timed curl-ups test as instructed? You should have a partner hold your feet You should place your hands behind your head You should do as many curl-ups as possible in one minute You should not bounce your shoulders off the floor
You should place your hands behind your head
Suzie wonders if she is overtraining. Which of the following is not a sign of overtraining? not caring about family and friends always feeling tired a poor appetite a lower resting heart rate
a lower resting heart rate
According to this lesson, which of the following tests may be used to measure upper body strength and endurance? pull-ups right angle push-ups flexed-arm hang all of the above
all of the above
As Brad exercises regularly and improves his cardiovascular endurance, he can run faster and not get as tired because his heart can pump more oxygen and nutrients to his muscles body contains more blood cardiovascular system has more capillaries to deliver oxygen and nutrients to his muscle cells all of the above
all of the above
If Brad doesn't eat enough carbs each day, he'll probably feel tired and not want to exercise use some of his muscle protein to make more glucose not eat all the vitamins, minerals, and water he should all of the above
all of the above
If Krista decides to take a multivitamin each day, she should choose one that doesn't have excessive amounts of vitamins and minerals look for "U.S.P." on the label take the supplement with food to improve absorption all of the above
all of the above
Julie should carefully regulate her exercise intensity (difficulty) during the warm-up workout cool-down all of the above
all of the above
Lactic acid is made from carbohydrate (sugar) and begins to accumulate in skeletal muscles during strenuous cardio exercise. Too much lactic acid in muscle cells is painful leads to fatigue causes the cells to not work right all of the above
all of the above
Regular strength training can improve your health by making your bones stronger decreasing the time it takes for food to move through your intestines improving your ability to handle blood sugar all of the above
all of the above
Sometimes Adrian gets shin splints and has to stop exercising for a few weeks. Which of the following statements is true as it relates to the principle of reversibility? The better shape Adrian is in, the faster his physical fitness will drop when he stops training. Not all of the parts of physical fitness reverse at the same rate when Adrian stops exercising. If Adrian stops overloading his body, there is no way to maintain his fitness improvements. all of the above
all of the above
Suzie should _____ to boost her motivation to exercise and eat right. keep a daily planner team up with a coach increase her knowledge all of the above
all of the above
Taking steroids often leads to cancer heart disease infertility all of the above
all of the above
The Shuttle Run measures _____. speed quickness agility all of the above
all of the above
The best type of cardio exercises usually requires the person to use the large muscles of the body swing the arms and legs in rhythm work at a medium to high effort, with few rest periods all of the above
all of the above
To live a life of "wellness," Brad should do the very best he can, despite any weaknesses he may have live a healthy lifestyle try to improve the social, physical, mental, spiritual, and emotional areas of his life all of the above
all of the above
When exercising in the cold, Adrian should wear several lightweight sweaters rather than a big coat stay close to home in case he gets cold never let his clothing get wet all of the above
all of the above
Which of the following can satisfy the overload principle and improve muscle strength? free weights machine systems calisthenics rubber resistance products all of the above
all of the above
Which of the following statements is true? Amino acids are the building blocks of protein. Starch is another name for complex carbohydrates. If you follow the MyPlate recommendations and eat a good diet, you probably don't need to take a daily multivitamin supplement unless you have special needs. all of the above
all of the above
Which of the following statements is true? Some people need to stretch more than others. You really can't judge the value of stretching exercise until you give it a try. Many college students stretch regularly because a coach "forced" them to do it in high school. all of the above
all of the above
To prevent injury, Bobby should do the most thorough warm-up before _____ training. cardio interval cardio circuit LSD anaerobic interval
anaerobic interval
John wants to improve his overall physical fitness. Which of the following is not a component of physical fitness? strength motor skills cardiovascular endurance body height
body height
To reach her potential, Diane should progressively increase the overload. Of the following, which should Diane gradually increase during the first part of her program? the frequency the intensity or difficulty both the frequency and duration the duration
both the frequency and duration
During a cardio exercise program, muscle cells adapt to the overload and store less glycogen (long chains of sugar) don't use as much energy as normal burn more fat during steady, submaximal exercise all of the above
burn more fat during steady, submaximal exercise
If Diane gets injured but can still exercise, she should do _____ training to help maintain her fitness level and give her body time to heal. cardio interval LSD intermediate slow cardio cross
cardio cross
During a workout, Suzie swims on the harder side until she becomes breathless and then swims on the easier side until she catches her breath. This is an example of _____ training. cardio circuit training cardio cross training intermediate slow cardio interval training
cardio interval training
Julie wants to be as healthy as possible. Which component of physical fitness probably has the biggest influence on her overall health? strength body composition flexibility cardiovascular endurance
cardiovascular endurance
The _____ training approach takes only twelve minutes to do twelve weight training exercises. slow circuit pyramid continuous-set
circuit
Positive adaptations in _____ tissue are what improve flexibility the most. bone connective muscle fat
connective
The _____ training approach uses the "lift, get tired, quickly lower the weight, continue lifting" cycle until the muscle is completely exhausted. continuous-set pyramid partner-assist slow
continuous-set
To measure cardio endurance, you should perform the Endurance Run/Walk. Which of the following statements is false as it relates to completing this test as instructed? cover a distance of 1½-miles warm up and cool down before and after the test try to cover the distance in as short a time as possible running may be interspersed with walking
cover a distance of 1½-miles
If cardiovascular endurance and muscle strength are equally important to you, it is usually best to _____ and then _____ (when you do these exercises during the same workout session). do cardio exercise first; lift weights lift weights; do cardio exercise none of the above; it doesn't matter in which order you do the exercises
do cardio exercise first; lift weights
The best way for Kristi to improve her body composition and lose extra body fat is to stretch all of her major muscle groups every day do cardio exercise five times a week lift weight three times a week
do cardio exercise five times a week
As your muscles get stronger, the percentage of your maximum strength it takes to do everyday activities goes down up stays the same
down
In order to improve her health and fitness, a good training load (exercise weight) should cause Julie to get tired after about _____ repetitions. one to two fifteen or more eight to twelve four to seven
eight to twelve
The average person should never eat any food or drink right before a weight training workout. true false
false
To become the best swimmer she can, Suzie should improve all of the components of physical fitness equally find out which parts of physical fitness are the most important for her sport and then improve them as much as she can
find out which parts of physical fitness are the most important for her sport and then improve them as much as she can
After her workout, Kristi should take about _____ to cool down. one to two minutes over fifteen minutes five to ten minutes three to four minutes
five to ten minutes
Before his workout, Bobby should take about _____ to warm up. over fifteen minutes three to four minutes one to two minutes five to ten minutes
five to ten minutes
Many power athletes lift heavier weights so their muscles get tired after about _____ repetitions. one to three fifteen or more eight to twelve four to seven
four to seven
As Mike's heart gets stronger, his resting heart rate tends to go up go down stay the same
go down
If Bobby does cardio exercise after a large meal, most of his blood stays by his intestines to help digest his food goes to his working muscles and away from his intestines
goes to his working muscles and away from his intestines
In this lesson, Suzie learned that the main purpose of the warm-up is to increase her breathing rate increase the temperature of her muscles stretch out her muscles increase her heart rate
increase the temperature of her muscles
Brad wants to exercise at a medium to high intensity during his cardio exercise. To be at the right exercise intensity, his breathing rate should increase, but not too much (so he can easily talk with a friend if he wants to) not increase during the exercise be very fast (so he can't easily talk with a friend)
increase, but not too much (so he can easily talk with a friend if he wants to)
To improve his physical fitness, Brad needs to follow the overload principle and the acronym FITT. What does the 'I' stand for in FITT? inhibit involvement insulate intensity
intensity
In this lesson, Mike learned that the main purpose of the cool-down is to slow down his heart rate keep his blood flowing to his heart and brain slow down his breathing rate decrease the temperature of his muscles
keep his blood flowing to his heart and brain
The most important thing to focus on during the first month of a weight training program is to increase the size of your muscles learn how to do each lift or exercise correctly and safely lose extra fat lift as much weight as you can
learn how to do each lift or exercise correctly and safely
To measure muscle endurance, it is best to perform a one-repetition maximum (1-RM) run 1.5 miles as fast as you can lift a given weight as many times as you can all of the above
lift a given weight as many times as you can
_____ turns on Bobby's genetic code so he can make more contractile proteins and increase the size of his muscles. eating as much protein as possible lifting weights drinking as much water as possible all of the above
lifting weights
Bobby, a football player, wonders about the importance of cardiovascular endurance. He should maintain a good level of cardiovascular endurance so he can quickly recover and not get tired at the end of his games not worry about it; muscle strength and power are all that matter to a football player work to improve it as much as any marathon runner would do follow the principle of specificity and just play his sport all the time
maintain a good level of cardiovascular endurance so he can quickly recover and not get tired at the end of his games
Which of the following athletes should carbo-load before a competition? golfers who walk the course for five hours volleyball players who compete for forty-five minutes marathon runners who run for three hours all of the above
marathon runners who run for three hours
Which sport or activity requires the most flexibility? martial arts running volleyball basketball
martial arts
Creatine supplements are just as dangerous as steroids may or may not help you get bigger and stronger than normal have no known side-effects none of the above
may or may not help you get bigger and stronger than normal
In this lesson, Diane learned how to write SMART goals. What does the "M" stand for in the acronym SMART? motivate measurable matriculate meaningful
measurable
A muscle gets sore the day after lifting heavy weights because of too much lactic acid in and around the muscle not enough oxygen in the muscle microscopic muscle tears all of the above
microscopic muscle tears
Doing a six-second muscle contraction right before a fifteen- to thirty-second stretch usually causes that same muscle to be more tense more relaxed none of the above; contracting a muscle usually doesn't cause that same muscle to be more or less relaxed afterwards
more relaxed
If Kristi's hamstrings are really tight, she might experience a _____ if she runs 100 yards as fast as she can. slight bradycardia muscle bruise muscle pull or strain bone fracture
muscle pull or strain
When Julie burns more calories than she eats, it is called a neutral energy balance negative energy balance positive energy balance
negative energy balance
Each gram of fat contains _____ calories. four one nine twelve
nine
Of the two curl-up tests, which is a better indicator of abdominal strength and endurance? partial curl-up timed curl-ups Both tests are equally effective.
partial curl-up
Which type of fat is solid at room temperature and tends to increase the risk of heart disease? unsaturated fat (mono- and poly-unsaturated) saturated fat, hydrogenated fat, or trans-fat
saturated fat, hydrogenated fat, or trans-fat
To prevent injury, Adrian should do at least _____ month(s) of intermediate slow training before doing LSD training. one twelve two six three
six
The ____ training approach encourages you to use a good lifting technique. circuit slow continuous-set pyramid
slow
Which of the following stretching methods involves slowly moving your body back and forth for about fifteen to thirty seconds? contract-relax method slow-static method slow-dynamic method all of the above
slow-dynamic method
Which of the following stretching methods involves just holding your body slightly beyond its normal range of movement for about fifteen to thirty seconds? contract-relax method slow-static method slow-dynamic method all of the above
slow-static method
When Bobby lifts weights, the overload mostly improves his muscle fitness. This example illustrates the principle of reversibility balance progression specificity
specificity
The _____ routine allows you to spend more time on each muscle or muscle group, lift more total weight during the week, and usually see greater improvements in your muscle strength. whole-body split-body
split-body
The ability to exert force is defined as cardiovascular endurance strength agility coordination
strength
Kristi should not _____ right after a hard strength training workout. do some easy lifts walk or jog for a few minutes take a hot shower or sit in a hot whirlpool stretch for ten minutes
take a hot shower or sit in a hot whirlpool
A muscle usually gets bigger right after a workout because it stays contracted for awhile (is less relaxed) makes more protein filaments temporarily stores more water between the muscle cells none of the above; the muscle size doesn't increase
temporarily stores more water between the muscle cells
As a guide, Kristi should drink about _____ ounces of water every hour of cardio exercise. thirty-two eight sixteen forty-eight
thirty two
As a football player, Bobby should at least do a minimum amount cardio exercise each week. According to ACSM this equals _____ sessions of cardio exercise a week. three one two four
three
A swayback is often caused by tight low back muscles and weak abdominal muscles weak abdominal muscles and weak low back muscles tight abdominal muscles and tight low back muscles tight abdominal muscles and weak low back muscles
tight low back muscles and weak abdominal muscles
If Mike has a health concern he should see a doctor before he begins a cardio exercise program. true false
true
To keep Diane's body cool as she plays basketball, it's important for her sweat to turn from a liquid to a vapor turn from a vapor to a liquid drip from her skin none of the above
turn from a liquid to a vapor
According to ACSM, Mike should do at least _____ minutes of cardio exercise during a workout. twenty sixty forty-five thirty
twenty
Elite marathon runners complete a 26.2-mile marathon in about _____ hours. two one four three
two
During each stretching session, the ACSM says to do each exercise for about fifteen to thirty seconds and repeat it one time two to four times seven to eight times five to six times
two to four times
As a percentage of weight, muscle is mostly salts water carbs protein
water
The most important ingredient in a sports drink is carbohydrate water vitamins electrolytes (sodium, potassium)
water
Stretching right before a heavy lift usually makes a person slightly stronger weaker none of the above; stretching right before a heavy lift usually has no effect
weaker
The MyPlate recommendations encourage a diet of mostly milk and dairy products meats and meat alternatives whole grains, vegetables, and fruits fats, oils, and sweets
whole grains, vegetables, and fruits
To lift weights in the right way, you should hold your breath when you lift heavy weights work your larger muscles first, then the smaller ones feel lots of pain none of the above
work your larger muscles first, then the smaller ones
