FVS Personal Fitness exam unit 3 and 4
Why are dynamic flexibility tests NOT used as often as static flexibility tests? A. Dynamic flexibility tests involve more subjective measurements. B. Static flexibility tests are less expensive to perform. C. Dynamic flexibility tests do not provide useful data. D. Static flexibility tests are more difficult to standardize.
A. Dynamic flexibility involve more subjective measurements
Which of the following aerobic activities has the highest impact on the joints? A. cycling B. swimming C. running D. walking
C. Running
When considering special needs acceptance guidelines, which of the following is NOT included? A. A "one-size fits all" approach should be maintained. B. Need-based boundaries should be established. C. Activity-based boundaries should be established. D. Everyone should be treated fairly.
A. A " One-size fits all" approach should be maintained
How can poor posture result in back pain? A. Bad posture can result in tight muscles. B. Bad posture hyperextends the spinal column. C. Bad posture increases back flexibility. D. Bad posture reduces stress on joints and tendons.
A. Bad posture can result in tight muscles
Which of the following BEST defines dynamic stretching? A. Dynamic stretching features slow, deliberate, controlled motions useful for activity preparation and reducing muscle tightness. B. Dynamic stretching features bouncing and swift motion useful for increasing range of motion. C. Dynamic stretching features stationary stretching useful for increasing muscle power and elongating muscles. D. Dynamic stretching features stationary stretching with a partner useful for increasing muscle potential.
A. Dynamic stretching features slow, deliberate, controlled motions useful for activity preparation and reducing muscle tightness
Marcel and Jose lifted 50 pounds as many times as they could. Marcel could lift the weight 25 times. Jose could lift the weight 30 times. Marcel and Jose can conclude that __________. A. Jose has better muscular endurance than Marcel B. Jose has better muscular strength than Marcel C. Marcel has better muscular strength than Jose D. Marcel has better muscular endurance than Jose
A. Jose has better muscular endurance than Marcel
Why are arm circles considered a dangerous stretching exercise? A. They are a ballistic stretching exercise. B. The stretch the shoulder muscles. C. They can injure the hip joints. D. They are a static stretching exercise.
A. They are a ballistic stretching exercise
The maximum oxygen uptake is known as the __________. A. VO2 max B. OX max C. OX3 max D. VO max
A. VO2 Max
If you had a 30-pound barbell at home and you wanted to compare your muscular endurance to your younger brother's, which method would be the BEST to use? A. absolute method B. maxing out C. prediction of 1 percent RM D. fixed percentage of 1 max RM
A. absolute method
Modifying the rules for special needs athletes can mean __________. A. allowing more attempts to accomplish the task B. keeping the same rules for everyone C. excluding those with special needs D. all of the above
A. allowing more attempts to accomplish the task
Jamie and Scott did sit-ups, push-ups, and curl-ups, and then compared the information to find out who had better __________. A. endurance, using the calisthenic method B. strength, using the max 1 RPM method C. strength, using the absolute method D. endurance, using the maxing out method
A. endurance, using the calisthenic method
Which of the following is an example of improved functioning as related to the benefits of muscular strength and endurance training? A. having stronger bones B. easier to do household chores C. lower blood pressure D. larger lung capacity
A. having stronger bones
Which of the following BEST describes balanced stretching? A. stretching many groups of muscles throughout the body B. targeting a specific muscle group for stretching C. balancing on one hand or foot during stretching exercises D. stretching without bouncing
A. stretching many groups of muscles throughout the body
Which of the following BEST describes cardiovascular fitness? A. the ability of the body to do prolonged work B. the ability of the body to transport oxygenated blood efficiently C. the ability of the body to quickly shed fat D. the ability of the body to convert sugar into energy
A. the ability of the body to do prolonged work
What would be a particularly good stretching exercise to do before going on a run? A. the calf stretch B. shoulder bends C. the torso stretch D. the chest-and-arm stretch
A. the calf stretch
Why is it a myth that muscle turns into fat when someone stops working out? A. Muscle and fat are two different kinds of tissue. B. Muscle grows with physical inactivity. C. Fat converts into muscle but not vice versa. D. Only a small amount of muscle turns into fat.
A.Muscle an fat are two different kinds of tissue
Which of the following would you expect a woman to be able to do if she was known to have excellent static flexibility? A. hold a difficult ballet pose B. throw a ball quickly C. perform swift, complicated motions D. perform a perfect golf swing
A.hold a difficult ballet pose
A one-repetition maximum is most important in developing muscle __________. A. strength B. size C. endurance D. appearance
A.strength
For a typical person who leads a sedentary lifestyle, a typical maximum oxygen intake level would be __________. A. 20 ml/kg/min B. 35 ml/kg/min C. 50 ml/kg/min D. 70 ml/kg/min
B. 35 ml/kg/min
Maggie plans a workout for Tuesday, Thursday, and Saturday where she lifts weights that cover all of her major muscle groups. She will lift the most weight that she can handle and still control her form. Her plan is to do seven repetitions and three sets of each exercise. What would be the results after Maggie participated in this workout for more than six months? A. Maggie would build muscular endurance because she has chosen a low number of sets. B. Maggie would build muscular strength because of the weight sets and repetitions she has chosen. C. Maggie would build muscular strength because she has chosen such a heavy weight. D. Maggie would gain muscular endurance because of the amount of repetitions she is performing.
B. Maggie would build muscular strength becuase of the weight sets and repetitions she has chosen
Why do people who participate in marathons tend to have smaller muscles? A. Lifting weights provides no benefits for them. B. Muscle endurance is more important for them than muscle strength. C. Continuous running burns glucose and fat. D. They participate in a sport more suited to their body type.
B. Muscle endurance is more important for them than muscle strength
As exercise levels increase, which of the following physiological changes occurs in the respiratory system? A. The respiratory muscles shrink. B. The lungs expand in size. C. The trachea widens. D. The airways narrow.
B. The lungs expand in size
Which of the following activities BEST describes proprioceptive neuromuscular facilitation? A. The stretch involves using an external object to increase muscle strength. B. The stretch involves using a partner to apply force against your contraction. C. The stretch involves bouncing to extend beyond the normal range of motion. D. The stretch involves performing slow, deliberate motions to reduce muscle tightness.
B. The stretch involves using a partner to apply force against your contraction
Based on the stated expectations of the sit-and-reach test, which of the following is TRUE? A. Men are generally more flexible than women. B. Women are generally more flexible than men. C. Men and women are about equally flexible. D. No broad conclusions can be drawn about flexibility.
B. Women are generally more flexible than men
Which of the following is a myth about weight lifting? A. Not everyone can become a bodybuilder through weight training. B. Women who lift weights will develop large, bulky muscles. C. People who weight train don't need protein supplements. D. Spot training cannot help someone lose fat in a specific body area.
B. Women who lift weights will develop large, bulky weights
What is the impact of age on flexibility? A. Younger people tend to develop flexibility more slowly. B. Younger people tend to be more flexible. C. Older people tend to be more flexible. D. Older people cannot maintain their flexibility.
B. Younger people tend to be more flexible
All of the following are true about eating prior to exercise EXCEPT: A. eating can cause gastric pain during exercise B. eating increases the amount of oxygen available during exercise C. eating reduces the amount of fat burned during exercise D. eating should be avoided within 2 hours of exercise
B. eating increases the amount of oxygen available during exercise
Which of the following is NOT a common type of weight-training workout organization? A. large muscles vs. small muscles B. front of the body exercises vs. back of the body exercises C. pushing exercises vs. pulling exercises D. strongest muscles vs. weakest muscles
B. front of the body exercises vs. back of the body exercises
Which of the following is NOT an example of an anaerobic exercise? A. sprinting B. jumping rope C. push-ups D. none of the above
B. jumping rope
Which of the following is NOT an example of good static flexibility? A. doing and holding a split B. running a mile in six minutes C. holding a ballet position for six minutes D. crossing your ankles behind your head
B. running a mile in six minutes
Which of the following is the BEST example of increasing the intensity of a workout? A. running one mile further than normal B. running one mile faster than normal C. running one mile more every other workout D. jogging for three miles
B. running one mile faster than normal
Which of the following activities would NOT help increase flexibility? A. tai chi B. sunbathing C. playing basketball D. tennis
B. sunbathing
Muscles make up more than _____ of a person's body mass. A. 10% B. 25% C. 40% D. 75%
C. 40%
Which of the following statements is TRUE about the benefits of aerobic exercise and type 2 diabetes? A. Aerobic exercises can cure type 2 diabetes. B. Aerobic exercise can increase the risk of type 2 diabetes. C. Aerobic exercise can help people better manage their blood sugar levels. D. Aerobic exercise lowers your heart rate, which helps lower one's blood sugar levels.
C. Aerobic exercise can help people better manage their blood sugar levels
Which of the following is the BEST reason to rest muscle groups between workouts? A. It allows the muscles to store more energy. B. It allows you to focus on other muscle groups. C. It allows the muscles time to heal. D. It allows the muscles to properly overload.
C. It allows the muscles time to heal
Why is the standing quadriceps stretch a better stretching exercise than the sitting quadriceps stretch? A. It stretches the quadriceps muscle further. B. It can also be performed while lying down. C. It exerts less force on the knees. D. It causes sideways torque on the knees.
C. It exerts less force on the knees
Which of the following is TRUE about protein and supplements in diets? A. Everyone needs additional protein in their diet. B. Weight lifters need to include supplements in their diets. C. It is uncertain whether many dietary supplements are effective. D. Most supplements are known to enhance the benefits of weight training.
C. It is uncertain whether many dietary supplements are effective
What distinguishes push-ups from other chest exercises such as the bench press and dumbbell flies? A. The bench press also exercises the legs. B. Push-ups are a variable resistance exercise. C. Push-ups do not require any weights or machines. D. Push-ups are not actually chest exercises.
C. Push-ups do not require any weights or machines
Which of the following is NOT true about experiencing pain during exercise? A. The motto "no pain, no gain" can be dangerous. B. You should stop exercising if you feel dizzy or are unable to breathe. C. You should jog around to stabilize any pain during exercise. D. You should not feel pain during cardiovascular exercise.
C. You should jog around to stabilize any pain during exercise
During exercise, an individual's heart rate tends to increase steadily until __________. A. the athletic activity is completed and the cool down begins B. the individual begins to use advanced breathing techniques C. a level of consistent intensity has been reached D. none of the above
C. a level of consistent intensity has been reached
Variety is important for an exercise program because it __________. A. improves muscle flexibility B. reduces exercise effectiveness C. alleviates boredom D. improves the specificity of exercise
C. alleviates boredom
What's the first step one should take when determining the amount of overload to include in an exercise program? A. consulting the Internet for exercise plans B. asking around at a local gym C. assessing your current level of fitness D. asking a health-conscious friend
C. assesing your current level of fitness
Lisa and Rachel want to determine their muscular endurance, but they don't have access to a gym or any weight-lifting equipment. What can they use? A. maxing out method B. percent of 1 RM method C. calisthenic method D. absolute method
C. calisithenic method
What effect does increased blood flow have on the body when performing exercises? A. delivers more sugar to organs B. delivers more energy to muscles C. delivers more oxygen to the body D. delivers more protein to muscles
C. delivers more oxygen to the body
With age, muscles can become weaker. This is due to __________. A. connections between nerves, which cause more pain and therefore less use B. damage from everyday use and injuries that accumulate over time C. disconnections between motor nerves and muscle fibers D. difficulties that occur during muscle growth and repair
C. disconnections between motor nerves and muscle fibers
In calisthenics, the resistance is ultimately provided by __________. A. free weights B. springs and elastic bands C. gravity D. weight machines
C. gravity
If an individual started running 10 miles three times a week, there would most likely be an __________. A. increase in flexibility B. increase in muscular strength C. increase in muscular endurance D. increase in weight
C. increase in muscular endurance
What can be found in every skeletal muscle? A. nerves, bones, cartilage, and connective tissue B. tendons, cartilage, nerves, and blood vessels C. muscle fibers, nerves, connective tissue, and blood vessels D. tendons, nerves, blood vessels, and bones
C. muscle fibers, nerves, connective tissue, and blood vessels
Which of the following types of health-related fitness would be most significantly improved by participating in intense weight training? A. flexibility B. cardiorespiratory fitness C. muscular strength D. muscular endurance
C. muscular strength
Which of the following phrases BEST describes structured exercise? A. flexible, changing B. intense, competitive C. organized, follows a pattern D. competitive, flexible
C. organized, follows a pattern
Which of the following methods is the most effective in determining muscular strength if you do not want to worry about selecting the wrong weight? A. maxing out B. absolute method C. predicting 1 RM D. calisthenic method
C. predicting 1 RM
What exercises should you perform if your goal is to improve flexibility of your chest and side muscles? A. hip flexor and side stretch B. shoulder stretch and chest and arm bends C. side stretch and chest and arm bends D. hamstring stretch and calf stretch
C. side stretch and chest arm bends
How is blood pressure in the body affected by exercise? A. systolic pressure increases, diastolic pressure decreases B. systolic pressure decreases, diastolic pressure remains constant C. systolic pressure increases, diastolic pressure remains constant D. systolic pressure remains constant, diastolic pressure increases
C. systolic pressure increases, diastolic pressure remains constant
According to this multistage fitness test reference chart, what would the maximum oxygen intake be for a person who failed to complete the seventh shuttle run in the fifth level? A. 26.8 ml/kg/min B. 28.3 ml/kg/min C. 30.2 ml/kg/min D. 31.8 ml/kg/min
D. 31.8 ml/kg/min
Jackie noticed an increase in appetite after she started weight training. Since she did not change her eating habits, her body fat began to drop. Why did this happen? A. Weight training slows the metabolism in order to allow muscles to grow and repair. This causes fat loss. B. Even though Jackie says she did not change her eating habits, she must have consumed fewer calories, causing her weight to drop. C. When Jackie is exercising she does not have time to eat. This, combined with the calories burned during exercise, must have been enough to cause her body fat to drop. D. As muscle mass increases, so does metabolism. A higher metabolism burns more fat.
D. As muscle mass increases, so does metabolism. A higher metabolism burns more fat
Which is the BEST statement about joint flexibility? A. It is constant for any joint type. B. It is constant within a family. C. It is consistent between an individual's joints. D. It varies from joint to joint.
D. It varies from joint to joint
Dawn is trying to find out how much weight she can push across the room. She is really trying to find her __________. A. flexibility B. muscular endurance C. cardiovascular fitness D. muscular strength
D. Muscular Strength
Why are slow-twitch muscles more beneficial than fast-twitch muscles for cardiorespiratory fitness? A. Slow-twitch muscles are longer and thicker than fast-twitch muscles. B. Slow-twitch muscles need less blood to contract than fast-twitch muscles. C. Slow-twitch muscles need more recovery time between exercise sessions than fast-twitch muscles. D. Slow-twitch muscles are able to use oxygen more efficiently than fast-twitch muscles.
D. Slow-twitch muscles are able to use oxygen more efficiently than fast-twitched muscles
Stretching before and after a workout allows for __________. A. minimal soreness B. maintained flexibility C. notation of increased flexibility D. all of the above
D. all of the above
The principal benefit of speed loading is to increase __________. A. overall muscle strength B. flexibility C. muscle endurance D. natural movement speed
D. natural movement speed
Ballistic stretching is BEST performed __________. A. before intense workouts B. after a thorough warm-up C. weekly D. never
D. never
Flexibility training can enhance enjoyment of activities by making it easier to __________. A. understand activities B. maintain good posture C. tire the muscles D. perform activities
D. perform activities
Weight training has the biggest effect on __________. A. cardiac muscles B. smooth muscles C. involuntary muscles D. skeletal muscles
D. skeletal muscles
Of the activities listed below, which would be classified as a group activity? A. weight training B. cycling C. yoga D. soccer
D. soccer
Basketball is a(n) __________ activity. A. unstructured, competitive, and group B. unstructured, recreational, and solo C. structured, recreational, and group D. structured, competitive, and group
D. structured, competitive, and group
Which of the following physiological effects occurs as a result of increased exercise? A. the body's blood pressure decreases throughout the body B. the blood flow is directed towards the large organs C. the levels of oxygen in the body decreases D. the volume of blood pumped by the heart increases
D. the volume of blood pumped by the heart increases
As people age, they become unable to control their cardiorespiratory fitness levels. True False
False
For those with health issues, regular exercise is not generally recommended. True False
False
Improvements in muscular strength will not affect muscular endurance. True False
False
It is best to eat within an hour of exercising. True False
False
Joints all move in the same way. True False
False
Once a body is in top physical condition, the 24-hour recovery period after low-intensity exercise can be safely skipped. True False
False
Only special needs children should see the doctor before beginning an exercise program. True False
False
Plyometrics is an isometric exercise technique. True False
False
Starting a vigorous and intense exercise program is recommended for those with obesity. True False
False
Sugary sports drinks are the best for hydration. True False
False
The hip flexor is predominantly a calf stretching exercise. True False
False
The trunk rotation is a common dynamic flexibility assessment. True False
False
Trunk rotation is the most common static flexibility assessment. True False
False
Walking and running both have low impact on joints. True False
False
Your attitude has no influence on how regularly you exercise. True False
False
A lack of flexibility is a risk factor for athletic injuries. True False
True
Ballistic stretching is dangerous and should NOT be performed. True False
True
Exercise is important for people with arthritis because it increases muscle and bone strength. True False
True
In some sports, muscular strength can be more important than muscular endurance. True False
True
Interval training is an exercise program that intersperses intense physical activity with periods of rest. True False
True
It is important to allow a muscle group 48 hours to recover after targeted weight lifting. True False
True
Muscle mass can affect a person's flexibility. True False
True
Overload is the act of exercising a muscle to fatigue. True False
True
Plyometrics can help a person maintain cardiorespiratory fitness. True False
True
Some stretching exercise can be harmful, even if performed correctly. True False
True
Specificity means an exercise program should have end goals that target specific areas. True False
True
Taking a group fitness class or cycling with others motivates many individuals to continue exercising. True False
True
The cardiovascular system helps move hormones throughout the body during exercise. True False
True
The muscular and cardiovascular systems can both be overloaded during exercise. True False
True
The proper way to increase progression in weight training is to gradually increase the amount and type of stimulus applied to the muscle. True False
True
Tightness of the sciatic nerve can result in lower back pain. True False
True
Weight training requires that individuals add supplemental protein to their diet. True False
True
When planning a workout for muscular endurance, you'll need fewer workouts to reach your goal if you do compound exercises. True False
True