P.E. Final
Moderate physical activity requires
4 to 7 times more energy than rest
Which statement is true? A fit person's heart may work more efficiently than a nonfit person's heart because genetics determines the heart's efficiency. A fit person's heart may work the same as a nonfit person's heart because genetics determines the heart's efficiency. A fit person's heart works more efficiently by pumping less blood with more beats. A fit person's heart works more efficiently by pumping more blood with fewer beats.
A fit person's heart works more efficiently by pumping more blood with fewer beats.
Which statement refers to an isotonic exercise? Muscles contract and pull with equal force in opposite directions, so no movement occurs. The velocity of movement is kept constant through the full range of motion. A muscle contraction pulls on the bones and produces movement of body parts. The exercise involves pushing your hands and arms together in front of your body.
A muscle contraction pulls on the bones and produces movement of body parts.
Which is a SMART short-term moderate physical activity goal?
Accumulate 30 minutes of brisk walking every day for 3 weeks.
Identify the SMART short-term process goal for muscle fitness
Engage in muscle fitness activities 2 times per week for the next 3 weeks.
_______________ exercises cause ligaments to be stretched. These same exercises also twist the joints and force your joints to move in ways that they were not designed to move
Hyperextension and hyperflexion
Which statement is true? Hyperkinetic conditions from sedentary living are one of the leading causes of death in the United States. Hyperkinetic conditions from sedentary living are not a factor in most deaths in the United States. Hypokinetic conditions from sedentary living are one of the leading causes of death in the United States. Hypokinetic conditions from sedentary living are not a factor in most deaths in the United States.
Hypokinetic conditions from sedentary living are one of the leading causes of death in the United States.
Identify all of the reasons why aerobic activities are among the most popular of all activities in the Physical Activity Pyramid.
Most do not require a partner or group. Most are noncompetitive. Most do not require high levels of skill.
Which two statements are true? Muscular endurance allows you to resist muscle fatigue. A one-repetition maximum (1RM) is the best measure of power. Power requires strength and speed. Strength allows you to resist muscle fatigue.
Muscular endurance allows you to resist muscle fatigue. Power requires strength and speed.
Which statement is true? Improving cardiorespiratory endurance requires a combination of aerobic and muscle fitness activities. Of the 11 parts of fitness, cardiorespiratory endurance provides the most benefit to athletes such as sprinters and basketball players. Improving cardiorespiratory endurance will improve your overall health but will not affect your appearance. Of the 11 parts of fitness, cardiorespiratory endurance is the most important because those who have it receive many health and wellness benefits, including a chance for a longer life.
Of the 11 parts of fitness, cardiorespiratory endurance is the most important because those who have it receive many health and wellness benefits, including a chance for a longer life.
Identify all of the true statements. Participation in vigorous activity has greater risk of injury than doing no activity, light activity, or moderate activity. Vigorous aerobics are relatively safe compared to other vigorous sports and recreational activities. Softball is not particularly good for developing fitness, but it does require good fitness. People should exercise regularly for two weeks before skiing to get ready for it and to avoid injury. Some people mistakenly assume that fitness is not necessary for certain sports, especially if the sports do little to build fitness.
Participation in vigorous activity has greater risk of injury than doing no activity, light activity, or moderate activity. Vigorous aerobics are relatively safe compared to other vigorous sports and recreational activities. Softball is not particularly good for developing fitness, but it does require good fitness. Some people mistakenly assume that fitness is not necessary for certain sports, especially if the sports do little to build fitness.
Why are certain forms of cancer, such as breast and colon cancer, considered hypokinetic conditions?
People who are more active are less likely to get these conditions.
Identify the long-term process goal.
Perform muscle fitness exercises three times per week for the next six months.
_______________ refers to movement using the large muscles of the body.
Physical activity
Which statement is true? Lifestyle physical activities are not moderate activities. Public health scientists place a high priority on moderate physical activities because you get the most health benefits from them. Public health scientists place a high priority on moderate physical activities because moderate physical activities provide many health benefits and are easy to do. People of all ages and ability levels can perform vigorous activities.
Public health scientists place a high priority on moderate physical activities because you get the most health benefits from them.
Which statement is true? Self-assessments are one type of self-management skill. Self-management skills are usually for older adults who need structure. Self-assessments are one type of self-management skill. Self-management skills are not necessary for most athletes because coaches manage athletes' activities. Self-assessments are one type of self-management skill. Self-management skills are skills that come naturally to most people and do not need to be practiced. Self-assessments are one type of self-management skill. Self-management skills are skills that help you to adopt and maintain a healthy lifestyle now and throughout life
Self-assessments are one type of self-management skill. Self-management skills are skills that help you to adopt and maintain a healthy lifestyle now and throughout life
Which statement is true? Cardiovascular disease, atherosclerosis, and depression are hyperkinetic conditions. Heart disease and high blood pressure are hyperkinetic conditions. Stress fractures and activity neurosis are hyperkinetic conditions. Diabetes, stroke, and hypertension are hyperkinetic conditions.
Stress fractures and activity neurosis are hyperkinetic conditions.
Which is a part of the principle of progression for flexibility
Stretch a little farther each day.
Which description applies the principle of overload to flexibility exercises Rest a short time between stretches of the same muscle. Gradually increase the number of sets of stretches you perform and the amount of time you hold stretches. Stretch the muscle beyond its normal length from the first point of tension to a point of mild discomfort. Stretch the muscles around the joints where you want to increase ROM.
Stretch the muscle beyond its normal length from the first point of tension to a point of mild discomfort.
Which statement is true? The PDQ is a questionnaire that has been developed by experts to assess medical and physical readiness for beginning a physical activity program. If you answer no to any of the seven questions on the PAR-Q, it is recommended that you get medical consultation before beginning a physical activity program. The PAR-Q is a questionnaire that has been developed by experts to assess medical and physical readiness for beginning a physical activity program. If you answer yes to any of the seven questions on the PDQ, it is recommended that you get medical consultation before beginning a physical activity program.
The PAR-Q is a questionnaire that has been developed by experts to assess medical and physical readiness for beginning a physical activity program.
Which statement is true? The national physical activity guidelines for Americans recommend 60 minutes of activity each day for adults. This is a realistic and specific target for weight loss. The national physical activity guidelines for Americans recommend 60 minutes of activity each day for teens and adults. This is a realistic target for most Americans. The national physical activity guidelines for Americans recommend 60 minutes of activity each day for teens. Some of the recommended activity should be vigorous activity performed at least three days a week and some should be muscle fitness and bone-building activity performed at least two days a week. The national physical activity guidelines for Americans recommend 60 minutes of activity each day for teens. Some of the activity can be light physical activity and some of the activity should be flexibility exercises performed two or three times per week.
The national physical activity guidelines for Americans recommend 60 minutes of activity each day for teens. Some of the recommended activity should be vigorous activity performed at least three days a week and some should be muscle fitness and bone-building activity performed at least two days a week.
The amount of energy used in activity depends in part on your level of fitness. Fit people use fewer METs than unfit people use for the same activity.
True
Circle all of the statements that are true. Your 1RM score is an example of absolute strength. Males are larger than females, so the absolute strength for males is often higher. Big people typically have more absolute strength than smaller people. Relative strength is adjusted for your body size by dividing your weight into your absolute strength score.
Your 1RM score is an example of absolute strength. Males are larger than females, so the absolute strength for males is often higher. Big people typically have more absolute strength than smaller people. Relative strength is adjusted for your body size by dividing your weight into your absolute strength score.
Which statement describes the double progressive system?
a system that increases repetitions and then weight to produce a progressive overload
Weak _______________ muscles and short _______________ muscles can lead to a condition called lordosis.
abdominal; hip flexor
A personal physical activity program includes
activities for all parts of fitness
The word _______________ means with oxygen.
aerobic
Physical activity is the most important thing you can do to improve and maintain health-related physical fitness. According to your book, which list contains factors that contribute to physical fitness?
age, environment, heredity, maturation
Which answer lists all of the components of skill-related fitness?
agility, balance, coordination, reaction time, and speed
In addition to considering the temperature, wind, and humidity, which environmental condition is important to consider when exercising outdoors?
air quality index
For optimal benefits, you should perform activities from _______________ parts of the Physical Activity Pyramid each week
all
Which of the following substances is illegal without a doctor's prescription
anabolic steroids
Experts suggest that you should get your moderate activity in bouts of
at least 10 minutes
Gentle bouncing motions are part of _______________
ballistic stretching
Which answer lists all of the components of health-related fitness?
body composition, cardiorespiratory fitness, strength, muscular endurance, flexibility, and power
Joints are places in the body where
bones come together
Which list includes important guidelines for setting goals?
choose a few SMART goals at a time, put your goals in writing, keep a log to track your progress
Which list contains methods for self-monitoring moderate physical activity? counting steps, counting calories expended, measuring blood pressure counting steps, counting calories ingested, measuring heart rate counting steps, counting calories ingested, measuring blood pressure counting steps, counting calories expended, measuring heart rate
counting steps, counting calories expended, measuring heart rate
Which of the following substances is found in all meat-eating animals and can improve performance in repeated short-duration, high-intensity activities
creatine
What is the correct sequence for personal program planning.
determine personal needs, consider your program options, set goals, structure your program plan, evaluate your program
Match each of the following program planning steps to the definition that best describes it.
determine your personal needs consider a variety of activities set goals structure your program plan and write it down keep a log and evaluate your program
The first step in planning a personal activity program is
determining your personal needs
What list includes the five components of health and wellness?
emotional, intellectual, social, spiritual, physical
An _______________ aid improves athletic performance, but an _______________ aid leads to a decrease in athletic performance
ergogenic; ergolytic
The final step in planning a personal activity program is
evaluating your program
What is especially important for effective practice
feedback
A _______________ is a summary of your fitness
fitness profile
The FITT formula helps you apply the principles of exercise. Circle the list that includes all the terms from the FITT formula.
frequency, intensity, time, type
Vigorous recreation includes activities that are _______________ and typically _______________.
fun; noncompetitive
Your _______________ determine the types of fibers in your muscles. People who inherit a large number of _______________ muscle fibers are especially likely to be good at activities requiring sprinting and jumping, while those who inherit a large number of _______________ muscle fibers are likely to be good at activities requiring long, sustained performances such as distance running or swimming.
genes; fast-twitch; slow-twitch
What rating standard is the goal of most individuals to allow for a healthy lifestyle?
good
Most vigorous sports and recreation require _______________ if you are to perform well.
good fitness
The _______________ focus on disease prevention and the promotion of wellness and quality of life. Correct!
health sciences
Light activities (requiring 2 to 3.9 METs) such as making a bed, washing dishes while standing, and preparing food are not intense enough to be considered
health-enhancing
Circle the answer below that places the fitness, health, and wellness factors (determinants) in order of the factors you have most control over to the factors you have the least control over.
healthy lifestyles, social, environmental and health care, personal
The _______________ is one of two methods of determining target heart rates. This method is considered the _______________, but it is a bit more difficult to calculate than the other method
heart rate reserve method; most accurate
Which factor contributes the least to physical fitness?
height
What two components are necessary to calculate BMI?
height and weight
Which five factors affect skill-related fitness?
heredity, maturation, age, sex, training
Which of the following conditions can put you at the most risk of hyperthermia when engaging in outdoor physical activity?
high heat, high humidity
The muscular endurance-strength continuum describes how you would use _______________ with _______________ to develop strength, and _______________ with _______________ for endurance.
high resistance; low repetitions; low resistance; high repetitions
The _______________ your cardiorespiratory endurance score, the lower your risk of _______________ disease.
higher; hypokinetic
Identify the list that includes only moderate physical activities
housework, bowling, social dancing, landscaping
Which condition can occur when exercising in extreme cold, windy, and wet weather?
hypothermia
As you climb the Stairway to Lifetime Fitness, you move from your present level of activity and fitness (directed by others) to
independent lifelong fitness, health, and wellness
Looseness in the joints allowing bones to move in ways other than intended is
joint laxity
_____ is the study of human movement.
kinesiology
Your 1RM represents the
maximum weight a group of muscles can lift at one time
Invisible damage to the body resulting from repeating a movement is called a ______________
microtrauma
Walking is considered what level of activity?
moderate physical activity
Food science and food technology are both areas of study within which of the following areas of science?
nutrition science
Which list of words includes three principles of training?
overload, progression, specificity
The maximal _______________ uptake test measures how much oxygen you can use when you are _______________ very vigorously
oxygen; exercising
It is important to engage in weight-bearing activities when you are young because you develop _______________ at this age. This can help prevent a condition called _______________ when you get older.
peak bone mass; osteoporosis
The Institute of Medicine now classifies _______________ as a health-related part of fitness because of its link to health
power
Which two factors have the most influence on skill learning
practice and knowledge
Which list has the stages of change for a healthy lifestyle in the correct sequence?
precontemplation, contemplation, planning, action, maintenance
Which term reflects the importance of regular physical activity, sound nutrition, and stress management?
priority healthy lifestyles
Which term refers to a protruding abdomen?
ptosis
When setting goals for your personal activity program, be sure to make them
realistic, specific, and personal
Which list includes the correct terms in the RICE formula for treating strains, sprains, and bruises?
rest, ice, compress, elevate
A fitness profile is developed by using
results from a variety of fitness assessments
Which skill enables you to evaluate your fitness, health, wellness, and lifestyle so that you can make good decisions and set goals?
self-assessment
Which list has all of the correct terms in the SMART acronym of goal setting?
specific, measurable, attainable, realistic, timely
A_______________ is an injury to ligaments. If a ligament is stretched, swelling and pain around the joint can result. A _______________, or muscle pull, is an injury to tendons or muscles
sprain:strain
What kinds of sports are hard to do after the school years because they require other participants as well as special equipment or facilities?
team sports
What definition best describes the term flexibility?
the ability to move your joints through a full range of motion
Which statement refers to strength? the ability to contract muscles many times without tiring the amount of force a muscle can exert the ability to move a mass quickly the amount of force a muscle can exert many times without tiring
the amount of force a muscle can exert
Identify the best description of the term periodization.
the systematic and planned adjustments in a training program
Which of the following is the proper sequence to use when exercising?
the warm-up, the workout, the cool-down
Identify the term that refers to the minimum amount of overload needed to achieve physical fitness.
threshold of training
What is one goal of circuit training?
to keep your heart rate in the target zone
Your heart has two ways to get more blood to your muscles: by beating faster or by sending more blood with each beat (called stroke volume
true
What is the most effective means for building cardiorespiratory endurance for teens?
vigorous aerobic activity
What are the two types of vigorous physical activities shown in the Physical Activity Pyramid?
vigorous aerobics, vigorous sports and recreation
Participation rather than performance determines whether you meet the short-term activity goal of
walking 30 minutes a day
Before beginning participation in vigorous physical activity, you should:
warm up properly plan ahead wear proper safety equipment
A _______________ is a group of exercises done to prepare for a specific workout or competition. A _______________ is done to increase range of motion
warm-up; flexibility exercise
You know you are ready to enter Step 5 of the Stairway to a Healthy Lifestyle when you can answer the following questions:
why fitness? what are your personal needs? how can you plan for a lifetime?
Which list includes activities that focus on posture and developing flexibility? ballet, rock climbing, dynamic warm-ups PRE, plyometrics, Zumba yoga, Pilates, tai chi karate, plyometrics, tai chi
yoga, Pilates, tai chi
