Ped test 2
21. (p. 127) Which arterial site for pulse counting is the most popular? A. radial B. brachial C. carotid D. femoral
C
. Which of the following grips is used for the FW-bent-over row exercise? a. overhand b. supinated c. underhand d. alternated
A
1. (p. 103) Mowing the lawn is best characterized as a(n) ________ activity. A. moderate B. anaerobic C. light D. vigorous
A
1. (p. 66) Hypokinetic diseases refer to those that are caused by A. inactivity. B. infections. C. high blood pressure. D. high cholesterol.
A
12. (p. 124) Which is an accepted and recommended formula for determining max heart rate? A. maxHR = 208 - (.7 x age) B. maxHR = Resting HR + age C. max HR = 220 + age D. maxHR = 50 + (2 x age)
A
14. (p. 106) Current physical activity guidelines from the Department of Health and Human Services suggest that one minute of vigorous activity is equivalent to ________ minutes of moderate activity. A. 2 B. 3 C. 4 D. 5
A
17. (p. 102) Why is moderate intensity activity positioned at the base of the activity pyramid? A. It can be performed by virtually all people - regardless of age and fitness level. B. It is an effective warm-up for more vigorous activities at the other levels. C. It provides the smallest impact on health. D. It is generally done for the least amount of time.
A
17. (p. 123, Figure 4) The best example of an "aerobic activity" is a A. 30-minute jog. B. 1500-meter running race. C. timed 1-mile bike ride. D. 100-yard dash.
A
17. (p. 94) Which of the following statements is true regarding physical activity patterns? A. Teens do more activity than adults. B. Children are less active than adults due to TV watching and video game playing. C. Participation in strength training increases with age. D. Inactivity is more prevalent in males than females.
A
2. (p. 118) Which of the following is true of the cardiovascular system? A. Blood in veins has less oxygen than blood in arteries. B. Arteries carry oxygenated blood back to the heart. C. The lungs pump blood around the body. D. Arteries only provide oxygen to the heart muscle.
A
2. How many exercises should a person new to weight training choose for one workout? a. one exercise from steps 4 to 9 b. two exercises from steps 4 to 9 c. one exercise from steps 4 to 9 and one total-body exercise d. two exercises from steps 4 to 9 and two total-body exercises
A
20. (p. 123, Table 2) What frequency recommendation is most appropriate for a low fit person beginning exercise? A. 5 days a week of moderate activity B. 2 days of vigorous and 2 days of moderate C. 2 days of moderate and 2 days of light D. 3 days of light activity
A
20. (p. 88) What does the "F" in the acronym FITT stand for? A. frequency B. fitness C. follow D. format
A
21. (p. 105) Which of the following is the basic activity recommendation from the ACSM and CDC? A. performing 30 minutes of moderate activity most days of the week B. accumulating at least 200 calories per week from activity C. performing some form of vigorous activity every day D. reduce sedentary time to 2 hours per day
A
24. (p. 89) All of the following are key concepts of the physical activity pyramid except A. twenty minutes of activity for those trying to lose weight is adequate. B. the different types of physical activity can be combined to meet activity guidelines. C. extended periods of inactivity can be harmful to your health. D. eating well is an important companion behavior to physical activity
A
25. (p. 104, Table 2) Brisk walking can be considered a "vigorous" activity for people with what level of fitness? A. low fitness B. good fitness C. high performance D. none of the above
A
26. (p. 103, Table 1) What intensity would be most likely while sitting at a desk using a computer? A. less than 2 METS B. 3 to 6 METS C. above 6 METS D. moderate activity
A
26. (p. 75-76) Which of the following statements is TRUE regarding obesity and premature death? A. A person who is both fat and fit is at lower risk than someone who is thin but unfit. B. Fitness doesn't help a person if they are overweight. C. Overweight individuals have lower morbidity rates. D. Fitness is important mainly for overweight people.
A
27. (p. 125, 126) What is the target heart rate range for a 22 year old in good cardiovascular fitness that participates in regular to moderate activities with a resting of heart rate of 68? A. 65%-80% B. 50%-85% C. 60%-90% D. 80%-90%
A
28. (p. 90) What image is shown at the top of the activity pyramid? A. a scale to illustrate energy balance B. a watch to indicate time management C. a log book to denote planning D. a heart image to show health benefits
A
3. (p. 118) Which is true of the heart? A. A healthy heart pumps more blood with each beat. B. A healthy heart has a faster heart rate. C. The heart is inefficient compared to an automobile engine. D. Vigorous exercise harms the heart.
A
34. (p. 68, 69) Which of the following is true about activity and atherosclerosis? A. Regular activity can help to reduce blood lipid levels. B. Regular activity reduces levels of HDL cholesterol. C. Regular activity increases fibrin levels in the blood. D. all of the above
A
35. (p. 130) The bicycle and step tests are less influenced by motivation because A. one must exercise at a specified workload and at a regular pace. B. they are easier to perform alone. C. they require relatively little equipment. D. they are less stressful on the cardiovascular system.
A
38. (p. 69-70) Which compound has been shown to be associated with inflammation of the arteries? A. CRP and homocysteine B. elastin and fibrin C. hemoglobin and fibrin D. estrogen and progestin
A
39. (p. 74) All of the following increases bone health EXCEPT A. swimming. B. jogging. C. walking. D. dancing.
A
4. (p. 67) Which of the following statements is true? A. Coronary heart disease is a type of cardiovascular disease. B. A person can have heart disease but not cardiovascular disease. C. Heart disease is a precursor of cardiovascular disease. D. Heart disease and cardiovascular disease are independent of each other.
A
4. (p. 86, 87) Which of the following statements is true regarding the dose-response relationship between physical activity and its benefits? A. The higher the dose of exercise, the greater the gains in fitness (to a point). B. Beginners need higher doses of activity to achieve benefits. C. Athletes need more specific doses of exercise than non-athletes. D. Training doses depend on genetic factors that are not within a person's control.
A
4. What load should be used for an *additional exercise? a. a load that will allow 12 to 15 repetitions b. a load that is 60 percent of the warm-up load c. a load that is double the load used for the trial load d. a load that is 70 to 85 percent of the person's body weight
A
4. Which of the following is a common misstep of the M-seated row exercise? a. keeping the knees locked in a fully extended position b. contracting the muscles of the core during the exercise c. touching the chest with the dumbbell d. exhaling as the handles near the abdomen
A
40. (p. 69) Which of the following is NOT true about physical activity? A. It increases insulin resistance. B. It is prescribed as a treatment for depression. C. It has been shown to prevent cognitive decline during aging. D. It boosts the effectiveness of the immune system.
A
5. (p. 118) The sequence of blood flow is A. arteries→capillaries→veins. B. arteries→veins→capillaries. C. capillaries→arteries→veins. D. veins→capillaries→arteries.
A
6. (p. 103) __________________ means "in the presence of oxygen." A. Aerobic B. Anaerobic C. MET D. Moderate
A
6. (p. 86, 87) Increasing weight for the bench press exercise by 10 pounds is an application of which fitness principle? A. overload B. specificity C. adaptation D. diminished returns
A
6. When should a person exhale while performing the C-pec deck exercise? a. as the elbows come together b. when the bar is touching the chest c. during the downward movement phase d. after the elbows are fully extended
A
7. (p. 103) Walking as an exercise A. is the most popular of all leisure time activities. B. has benefits only for the elderly. C. uses insufficient calories for fat or weight control. D. is only useful for beginners.
A
7. The trial load used in practice procedure 4 is to establish the a. training load b. warm-up load c. two-for-two rule d. correct load adjustment
A
8. (p. 105) Which of the following is NOT a benefit of moderate physical activity? A. It promotes higher levels of fitness than aerobic sports. B. It can easily be performed by most people regardless of fitness level. C. Many health benefits can be achieved by participation in lifestyle activity. D. It has wellness benefits.
A
8. (p. 88) What does the FITT formula stand for? A. guidelines for how often, how hard, and how long one should exercise B. the minimum amount of exercise required for physical fitness C. the Fundamental Intensity Threshold formula D. an acronym standing for Functional Intensity Training
A
8. If a male's body weight is 200 pounds (90.9 kg), what is the calculated warm-up load for the C-pec deck exercise (rounded down to the nearest 5-pound increment)? a. 25 pounds (11.4 kg) b. 30 pounds (13.6 kg) c. 50 pounds (22.7 kg) d. 105 pounds (47.7 kg)
A
9. (p. 105) What is another term for Non-Exercise Activity Thermogenesis? A. light activity B. moderate activity C. vigorous activity D. anaerobic activity
A
9. If a person performed 5 repetitions with a trial load, what is the proper adjustment to make to determine the training load? a. subtract 15 pounds b. subtract 5 pounds c. keep the weight the same d. add 5 pounds
A
9. If a person performed 6 repetitions with a trial load of 100 pounds (45.5 kg) in the M-seated row exercise, what is the adjusted training load? a. 85 pounds (38.6 kg) b. 90 pounds (40.9 kg) c. 105 pounds (47.7 kg) d. 110 pounds (50 kg)
A
10. (p. 103) Which of the following is used to describe moderate intensity activity? A. activities just above rest B. activities between 3 and 6 METS C. activities that can be done at home D. activities that produce heart rates above 150 bpm
B
10. (p. 69) After participating in an exercise program, individuals should expect their resting heart rate to _______________, reflecting a positive training adaptation. A. increase B. decrease C. stay the same D. vary each time taken
B
10. (p. 91) Which category of the activity pyramid do "Lifestyle" activities typically fall into? A. light B. moderate C. muscle Fitness D. flexibility
B
11. (p. 121) Measurement of maximal oxygen uptake is a good indicator of overall cardiovascular fitness because A. it determines how fast you can walk and/or run without breathing too hard. B. you cannot take in and use a lot of oxygen without good cardiovascular fitness. C. it evaluates the rate of breathing and lung function. D. good lung function ensures that you have a healthy heart.
B
11. (p. 89-90) The purpose of the physical activity pyramid is to A. compare the types of physical activity to the types of food necessary for health. B. illustrate different types of physical activities and how each contributes to health. C. illustrate the best types of activities in which to participate. D. emphasize the importance of reaching the top of the pyramid to achieve health.
B
12. (p. 104-105) Which is true of moderate activity? A. It requires special equipment. B. It can be achieved with brisk walks throughout the day. C. It requires specific skills. D. It must be done in continuous bouts.
B
14. (p. 121,128) Which of the following is NOT true? A. maximal heart rate decreases with age B. resting heart rate increases with training C. stroke volume increases during exercise D. cardiac output increases during exercise
B
14. (p. 69) What is the name of the substance that forms a blood clot when combined with blood cells? A. lipids B. fibrin C. lipoprotein D. hemoglobin
B
16. (p. 106) Which of the following satisfies the minimum U.S Physical Activity Guidelines developed by the Department of Health and Human Services (DHHS)? A. 30 minutes of moderate activity 3 days a week B. 75 minutes of vigorous or 150 minutes of moderate activity each week C. 20 minutes of lifestyle activity each day D. 3 days a week with at least 10 minutes of moderate and 10 minutes of vigorous activity
B
16. (p. 94) Adults are less likely to meet the guidelines for which of the following activities? A. moderate activity B. muscle fitness and flexibility activity C. recreational activity D. sport activity
B
18. (p. 122, 123) Which of the following would be least likely to improve cardiovascular fitness? A. using an elliptical machine for 20 minutes, 3 days per week B. walking for 15 minutes, 2 days per week C. jogging for 20 minutes, 4 days per week D. hiking for 45 minutes, 3 days per week
B
19. (p. 107) What is the approximate caloric equivalent of 1 MET? A. 50 kcal B. 100 kcal/kg/hour C. 200 calories/hour D. 400 kcal/kg
B
19. (p. 123) Mary wants to improve her fitness enough to run a 10K race. What is probably the best exercise program for her to maintain her fitness? A. walk 45 minutes a day B. run 10 40-yard sprints with short rest in between C. run 4 to 5 times a week for 30 to 40 minutes at a time D. walk 20 minutes a day and lift weights to improve leg strength
B
20. (p. 107) Approximately how many calories would a 70 kg person burn if they exercised at 4 METS for 30 minutes? A. 120 calories B. 140 calories C. 210 calories D. 280 calories
B
20. (p. 74, Table 3) Activity can reduce the risk of colon cancer because it A. lowers hormone levels. B. speeds movement of food through the digestive system. C. lowers body fat levels. D. increases immune system function.
B
22. (p. 105) Which of the following is true about the intensity of exercise/physical activity? A. People generally perceive exercise intensity similarly. B. An activity can be hard for some people but light for others. C. METS provide a way to adjust for individual fitness levels. D. The intensity of activity does not influence the actual energy expenditure.
B
22. (p. 74) Which of the following is true regarding physical activity and diabetes? A. Physical activity is not recommended for Type I diabetics. B. Physical activity reduces diabetes risk by improving sensitivity to insulin. C. Type II diabetes cannot be influenced by physical activity. D. Diabetes is a genetic condition not influenced by lifestyle.
B
22. (p. 87) When target levels of fitness have been achieved, the next goal should be A. extended rest. B. a maintenance program. C. a more rigorous training session. D. competition.
B
24. (p. 126) Target zones for cardiovascular exercise intensity are most accurate if they are based on a percentage of A. metabolic rate. B. heart rate reserve. C. maximal heart rate. D. maximal speed.
B
25. (p. 90) Recent research indicates that those who ___________ more have higher rates of chronic disease and death. A. sleep B. sit C. stand D. snack
B
26. (p. 89) What two factors are especially important when applying the FITT principle? A. experience and history B. volume and pattern C. rest and recovery D. training and condition
B
27. (p. 110) Which of the following is NOT considered important for enhancing the "walkability" of a neighborhood? A. sidewalks B. poor lighting C. aesthetic surroundings D. safety
B
29. (p. 66) Which of the following is considered a hypokinetic disease? A. HIV B. heart disease C. herpes D. hantavirus
B
3. (p. 103, Table 1) Brisk walking would most likely be at what MET level? A. 2 B. 4 C. 7 D. 10
B
3. (p. 66) What led researchers to the conclusion that regular physical activity over a lifetime may overcome the effects of inherited risk? A. Death rates have continued to decline among lifetime exercisers. B. Twin studies have shown active people are less likely to die early than inactive people. C. Cardiovascular diseases are less prevalent among active twins than inactive twins. D. It is not possible to overcome a family history of disease.
B
3. Which of the following is an *additional exercise included in this step? a. FW-bench press b. dumbbell chest fly c. C-pec deck d. M-chest press
B
32. (p. 129) What is the primary benefit of wearing a heart rate monitor? A. knowledge of response to exercise B. immediate feedback of exercise heart rate C. detection of arrhythmias D. prevention of heart attacks
B
34. (p. 128) Which is true about the FIT formula for exercise? A. People with low fitness should exercise at a higher RPE than people with high fitness. B. Target zones based on HRR are higher than target zones based on MaxHR. C. Intensity of exercise should be the same regardless of fitness level. D. HR ranges are only useful for people with low or moderate levels of fitness.
B
36. (p. 72) How is metabolic syndrome typically diagnosed? A. increased fatigue B. presence of 3 or more clustered risk factors C. simple blood test D. presence of high CRP
B
5. (p. 108, Table 5) __________ is the best example of lifestyle physical activity. A. Jogging B. Raking leaves C. Playing tennis D. Fitness walking
B
5. (p. 86, 87) Maddie has been regularly performing the same exercise routine for 5 years. She has reached a plateau in her fitness level. Based on the principles of physical activity, what is the best explanation for this? A. Her body needs more specific exercises to achieve further benefits. B. Maddie needs to provide additional overload to gain further benefits. C. The adaptations from her regular exercise regimen have been reversed. D. She needed to build in appropriate rest to allow her body to recover and adapt.
B
5. Which of the following exercises included in this step requires a spotter? a. C-pec deck b. dumbbell chest fly c. M-chest press d. None; all of the exercises are safe to perform without a spotter.
B
6. (p. 118-119) Good coronary circulation A. strengthens heart valves by moving more blood through the heart. B. nourishes the heart and reduces the risk of a heart attack. C. helps to prevent blood pooling in the lower extremities. D. increases blood pressure in the heart.
B
6. When should a person exhale while performing the FW-bent-over row exercise? a. during the downward movement phase b. as the bar nears the chest c. while returning the bar to the starting position d. when the elbows reach full extension
B
7. If a female's body weight is 120 pounds (54.5 kg), what is the calculated trial load for the FW-bench press exercise (rounded down to the nearest 5-pound increment)? a. 30 pounds (13.6 kg) b. 40 pounds (18.2 kg) c. 45 pounds (20.5 kg) d. 50 pounds (22.7 kg)
B
7. If a female's body weight is 130 pounds (59.1 kg), what is the calculated trial load for the C-machine row exercise (rounded down to the nearest 5-pound increment)? a. 15 pounds (6.8 kg) b. 25 pounds (11.4 kg) c. 35 pounds (15.9 kg) d. 50 pounds (22.7 kg)
B
8. If a male's body weight is 200 pounds (90.9 kg), what is the calculated warm-up load for the C-machine row exercise (rounded down to the nearest 5-pound increment)? a. 30 pounds (13.6 kg) b. 35 pounds (15.9 kg) c. 40 pounds (18.2 kg) d. 70 pounds (31.8 kg)
B
9. (p. 121) Which of the following best summarizes the relationship between cardiovascular fitness and cardiovascular risk? A. As cardiovascular fitness increases, risk increases. B. As cardiovascular fitness increases, risk decreases. C. Fitness does not influence heart disease risk. D. Only very high levels of fitness have been shown to reduce risk.
B
9. (p. 67) Which is NOT a primary risk factor for heart disease? A. smoking B. stress C. hypertension D. physical inactivity
B
9. (p. 88) What does the second "T" represent in the FITT formula (FITT vs. FIT)? A. "Time" is required to achieve benefits. B. Benefits depend on the "Type" of physical activity performed. C. Workouts need to use appropriate "Timing." D. The activity session needs to have the right "Tone" to achieve benefits.
B
9. If a person performed 8 repetitions with a trial load of 100 pounds (45.5 kg) in the M-chest press exercise, what is the adjusted training load? a. 85 pounds (38.6 kg) b. 90 pounds (40.9 kg) c. 105 pounds (47.7 kg) d. 110 pounds (50 kg)
B
1. (p. 118) Cardiovascular fitness is considered the most important aspect of physical fitness because A. it can be achieved with modest effort. B. it is the most modifiable. C. it reduces risks for chronic disease. D. it increases performance in sports.
C
1. (p. 86, 87) Which principle supports the need to do more than normal for benefits to occur? A. specificity B. frequency C. overload D. progression
C
1. Which of the following muscles is trained by the exercises in this step? a. biceps brachii b. trapezius c. pectoralis major d. rectus abdominis
C
1. Which of the following muscles is trained by the exercises in this step? a. triceps brachii b. pectoralis minor c. latissimus dorsi d. quadriceps
C
1. Which of the following practice procedures is done FIRST? a. Determine the warm-up and trial loads for each exercise. b. Practice proper exercise technique. c. Choose one exercise for each muscle area. d. Perform repetitions with the trial load to determine the training load
C
10. If a person performed 16 repetitions with a trial load of 100 pounds (45.5 kg) in the FW-bent-over row exercise, what is the adjusted training load? a. 85 pounds (38.6 kg) b. 90 pounds (40.9 kg) c. 105 pounds (47.7 kg) d. 110 pounds (50 kg)
C
11. (p. 107, Table 4) According to the book, what defines the "target zone" for step counts for healthy adults? A. 5000-7500 steps B. 7500-10,000 steps C. 10,000-12,500 D. D.12,500-5,000
C
11. (p. 69) Beneficial proteins in the bloodstream that pick up cholesterol for removal by the liver are called A. lipids. B. triglycerides. C. high-density lipoproteins. D. low-density lipoproteins.
C
12. (p. 69) ______________ is a term used for all fats and fatty substances in the blood. A. Fibrin B. Leukocytes C. Lipids D. Leptin
C
12. (p. 90, Figure 3) Which is true regarding the physical activity pyramid? A. Flexibility is at a lower level than muscular fitness since it is less important for health. B. Vigorous aerobic exercise is higher than moderate activity since it is more important. C. Moderate activity is at the base because it is the base of an active lifestyle. D. Sedentary activity is put at the top since it should be minimized.
C
13. (p. 127) RPE is an indicator of A. training. B. volume. C. intensity. D. endurance.
C
13. (p. 70, 71) Auxiliary blood vessels that take over normal coronary blood circulation when blood flow is diminished are called A. atherocirculation. B. corollary circulation. C. collateral circulation. D. coronary thrombosis.
C
15. (p. 105) Which of the following represents the activity recommendations from the original "Surgeon General's Report on Physical Activity and Health"? A. 60 minutes per day B. 100 calories a day C. 1000 calories a week D. 14 hours a week
C
15. (p. 121) VO2 max refers to maximum A. air ventilation. B. cardiac pulse. C. oxygen consumption. D. exercise intensity.
C
15. (p. 91) What is an important guideline to consider when using the physical activity ` pyramid? A. The best activity is at the top of the pyramid. B. A person who meets the FIT formula for Step 2 still needs to perform Step 1. C. No single activity provides all of the benefits. D. Once you have reached a level of fitness, you can choose what Step to use.
C
16. (p. 69) Which of the following would represent an optimal/desirable blood lipid profile? A. LDL > 200 and HDL > 60 B. LDL = HDL, total cholesterol < 200 C. LDL < 100, HDL > 60 D. LDL < 100, total cholesterol < 300
C
18. (p. 105) What duration is used to define a "bout" of physical activity in the national physical activity guidelines? A. 0 minutes (no durations are used to define a minimum) B. 5 minutes C. 10 minutes D. 30 minutes
C
18. (p. 71) The ________ system is a branch of the autonomic nervous system that slows the heart rate. A. auxiliary nervous B. collateral nervous C. parasympathetic nervous D. sympathetic nervous
C
2. (p. 102-104) Which of the following statements is true? A. Older people are less likely to report "walking for exercise." B. Participation in moderate activity generally requires some skill. C. "Lifestyle" activity is generally categorized in the moderate intensity category. D. Moderate activity is not sufficiently intense to provide health benefits.
C
2. (p. 66) Which is true of the term "sedentary death syndrome" (SeDS)? A. It is a newly recognized condition by the American Medical Association. B. It is an exaggeration of benefits since the risks of inactivity aren't that drastic. C. It was coined by scientists to bring awareness to risks associated with sedentary living. D. It has been diagnosed less frequently in recent years.
C
2. Which of the following grips is used for the M-chest press exercise? a. supinated b. underhand c. overhand d. alternated
C
21. (p. 74, Table 3) Which of the following is true regarding physical activity and cancer? A. Physical activity has not been shown to impact cancer. B. Physical activity is known to create toxins that kill cancer cells. C. Physical activity has been shown to reduce risks of some cancers. D. Physical activity alters symptoms of cancer but not the disease itself.
C
21. (p. 90, Figure 3) The top of the physical activity pyramid refers to which activity? A. flexibility B. muscular strength and endurance C. rest or inactivity D. lifestyle activities
C
23. (p. 74) Which of the following is true regarding activity and osteoporosis? A. Peak bone mass is achieved late in adulthood. B. Activity reduces an individual's peak bone mass. C. Activity helps in maintaining bone density and decreasing risk for osteoporosis. D. Weight training is not effective for improving bone health.
C
24. (p. 75) What is a potential drawback of using hormone replacement therapy (HRT) to reduce risk of osteoporosis? A. HRT is costly and requires frequent doctor's visits. B. HRT doesn't improve bone health in women. C. HRT may increase risk of cancer. D. HRT increases blood pressure and heart disease
C
25. (p. 128) To obtain accurate exercise heart rate values it is best to count heartbeats while A. standing still. B. sitting down. C. moving. D. talking.
C
27. (p. 77) What is meant by "compression of morbidity"? A. reducing the amount of exercise needed to reduce risk of CVD B. reducing the amount of time it takes to achieve benefits from activity C. shortening the total number of years that illnesses or disabilities occur D. shortening the total number of years of life
C
29. (p. 110) Walkability is most directly associated with which of the following terms? A. elliptical trainers B. fitness centers C. built environments D. metabolic fitness
C
29. (p. 127) Rates of Perceived Exertion have been shown to A. correlate with max HR. B. correlate with 1 RM. C. correlate with HRR. D. all the above
C
3. (p. 86, 87) Marjorie designed her running program to gradually increase her mileage each week. Which principle of physical activity does this represent? A. all-or-none B. muscle recruitment C. progression D. specificity
C
3. Which of the following is an *additional exercise included in this step? a. FW-bent-over row b. C-machine row c. lat pulldown d. M-seated row
C
3. Which of the following should be multiplied by the coefficient for a basic exercise? a. warm-up load b. trial load c. body weight d. goal weight
C
30. (p. 106, Table 3) Which of the following MET ranges is used to reflect "light" activity? A. .5 to 1.0 METS B. 1.0 to 1.5 METS C. 1.5 to 2.0 METS D. 1.5 to 3.0 METS E. 2.0 to 4.0 METS
C
30. (p. 125, Table 3) Using the max HR formula endorsed in the book, what is the max HR for a 24-year-old? A. 169 B. 184 C. 191 D. 196
C
32. (p. 68) Atherosclerosis contributes to which of the following diseases? A. diabetes B. cancer C. stroke D. all the above
C
33. (p. 127-128) The ranges that result from the methods to calculate target heart rates should be used as general guidelines because A. more research is needed to confirm the validity of the values. B. higher heart rate values can occur with higher fitness levels. C. there are several possible sources of error that can influence the values. D. there is an indirect relationship between intensity and heart rate.
C
37. (p. 118) Veins carry blood in which direction? A. from the left ventricle to the systemic system B. back to the aorta C. back to the heart D. none of the above
C
4. (p. 103, Table 1) Activities that require 5 METS of energy are considered A. very light. B. light. C. moderate. D. maximum.
C
5. (p. 77) Which of the following is NOT true about physical activity and aging? A. Activity reduces risk for dementia in elderly. B. Activity prevent declines in cognitive function. C. Activity can prevent arthritis. D. Activity can improve balance in elderly.
C
6. What is the goal for the number of repetitions to be performed with the trial load? a. 2 to 5 b. 6 to 10 c. 12 to 15 d. 18 to 20
C
8. (p. 119) A condition caused by a lack of hemoglobin is known as A. hypothermia. B. hypertension. C. anemia. D. aerobic inadequacy.
C
8. (p. 67) Which of the following is defined as the inability of the heart muscle to pump blood at a life-sustaining rate? A. coronary occlusion B. coronary thrombosis C. congestive heart failure
C
10. (p. 119) The oxygen-carrying part of the blood is called A. alveoli. B. fibrin. C. platelets. D. hemoglobin
D
10. If a person performed 18 repetitions with a trial load of 100 pounds (45.5 kg) in the FW-bench press exercise, what is the adjusted training load? a. 85 pounds (38.6 kg) b. 90 pounds (40.9 kg) c. 105 pounds (47.7 kg) d. 110 pounds (50 kg)
D
13. (p. 106) How many MET minutes would a person achieve if they ran at 6 METS for 20 minutes? A. 60 B. 620 C. 26 D. 120
D
13. (p. 90) Which type of activity is at the base of the physical activity pyramid? A. flexibility exercises B. muscular fitness exercises C. vigorous aerobics D. moderate physical activity
D
14. (p. 91) Which of the following statements best describes the level of the pyramid called Vigorous Aerobics? A. This type of activity is more important to females than males. B. The frequency is greater than the recommended amount of lifestyle activities. C. Activities such as weight lifting and calisthenics are commonly in this category. D. This type of activity can build cardiovascular fitness.
D
15. (p. 69, Table 1) Laura has a total cholesterol value of 242 mg/dl. This value would place her in which category? A. optimal B. desirable C. borderline D. high risk
D
16. (p. 121) The most accurate measure of cardiovascular fitness is a A. 12-minute walk or run. B. step test. C. 6-minute bicycle ride test. D. maximal oxygen uptake test.
D
17. (p. 71) A branch of the autonomic nervous system that prepares the body for activity by speeding up the heart rate is called the ________ system. A. hypertension B. parasympathetic nervous C. preparatory nervous D. sympathetic nervous
D
18. (p. 86) Which of the following is an example of the overload principle? A. using 5 pounds more the next time B. going 5 minutes longer the next time C. performing 5 more times the next opportunity D. all the above
D
19. (p. 71) Which of the following is true of hypertension? A. A systolic blood pressure of 120 is considered high risk. B. People with high blood pressure have a reduced risk of strokes. C. Women are more likely to be hypertensive than men. D. Regular exercise helps reduce blood pressure for those with hypertension.
D
19. (p. 86) The principle of __________ can be summarized as "if you don't use it, you lose it." A. overload B. progression C. specificity D. reversibility
D
2. (p. 86, 87) Jake wanted to improve his rock-climbing abilities so he decided to strengthen his forearms with wrist curls. Which principle of physical activity does this represent? A. frequency B. overload C. progression D. specificity
D
22. (p. 128) Which of the following is good advice for checking your heart rate? A. press the fingers firmly against the Adam's apple B. find the radial pulse on the outside of an upturned elbow C. count for 15 seconds after exercise and multiply by 6 D. avoid 6-second pulse counts because the chance of errors increases
D
23. (p. 107, 108, Table 4) What factors contribute to the energy cost of a given activity? A. person's weight B. intensity of activity C. duration of activity D. all of the above
D
23. (p. 128) Which of the following is a good guideline for measuring heart rate during exercise? A. sprint faster during the last few yards B. count radial pulse for 1 minute immediately after exercise stops C. keep moving while locating the pulse, then stop, and count the pulse D. stop exercise, find pulse, and count for 15 seconds
D
23. (p. 88) Which principle indicates that the benefits of physical activity vary from individual to individual based on each person's unique characteristic? A. personal B. singular C. specific D. individuality
D
24. (p. 103, 104) Which of the following statements are true about anaerobic physical activities? A. the body cannot meet the energy demands using the aerobic system B. the body must rely on short term energy stores C. the activities are considered very vigorous D. all the above
D
25. (p. 77) Which of the following is true of asthma and arthritis? A. Both conditions are considered to be hyperkinetic in origin. B. Both conditions are determined primarily by hereditary. C. Physical activity is not possible for people with asthma and people with arthritis. D. Both conditions necessitate unique considerations regarding exercise.
D
26. (p. 128) The most practical method to count the pulse is A. during exercise. B. before exercise. C. in partners. D. immediately after exercise.
D
27. (p. 90) Why is moderate activity placed at the bottom of the pyramid? A. Moderate activities are the most widely performed activities among adults. B. Moderate activities are performed more regularly than other levels. C. Moderate activities provide many benefits for a modest amount of effort. D. all of the above
D
28. (p. 104) Which of the following best describes "metabolic fitness"? A. improvements in the efficiency of energy production B. enhanced use of cholesterol during exercise C. reduced energy expenditure of exercise D. improvements in metabolism that reduce risks of diabetes
D
28. (p. 125-126, Figure 5) Which is true for heart rate? A. fit individuals will have a higher resting heart rate B. young individuals will have a higher resting heart rate C. old individuals will have a higher maximal heart rate D. old individuals will have a lower maximal heart rate
D
28. (p. 66) The term "hypokinetic" literally refers to A. low blood sugar. B. low sugar. C. low body temperature. D. lack of movement.
D
29. (p. 94, Table 3) Which of the following is NOT one of the categories used in the book to classify fitness? A. high-performance zone B. good fitness zone C. marginal zone D. poor fitness zone
D
30. (p. 67) Chest pain is also known as A. pectoralis major. B. coronary bypass. C. atherosclerosis. D. angina pectoris.
D
31. (p. 122) Which is the most accurate statement about the relationship between fitness and fatness? A. fitness is important only if you are overweight B. fitness doesn't improve health if you are overweight C. being overweight counteracts the benefits of fitness D. being fit counteracts the risks of being fat
D
31. (p. 71) Systolic blood pressure refers to which of the following? A. the top number of a blood pressure reading B. arterial pressure being exerted from a heart contraction C. venous blood pressure D. both A and B
D
33. (p. 67) Which of the following are considered forms of cardiovascular heart disease? A. stroke B. hypertension C. peripheral vascular disease D. all the above
D
35. (p. 70) Which of the following is NOT an explanation for how exercise reduces risk of a fatal heart attack? A. increased elasticity of arteries B. less atherosclerosis C. reduced fibrin D. reduced collateral circulation
D
36. (p. 118) Cardiovascular fitness has been referred to as A. cardiovascular endurance. B. aerobic fitness. C. muscular endurance. D. both A and B
D
37. (p. 73) Metabolic syndrome is most strongly associated with which condition? A. osteoporosis B. carcinoma C. hypoglycemia D. diabetes
D
38. (p. 123, Table 2) Someone with low fitness levels should exercise at which of the following levels? A. 40-50% of their heart rate reserve B. 55-65% of their maximum heart rate C. 12-13 Rate of Perceived Exertion D. all the above
D
39. (p. 121, 129, Figure 8) Which of the following is true regarding the cardiovascular system? A. stroke volume decreases during exercise B. stroke volume is another term for heart rate C. fit people will have a lower maximal heart rate D. fit people will have a lower resting heart rate
D
4. (p. 118) Cardiovascular fitness has been referred to as "cardiorespiratory fitness" because A. the heart and vessels promote good circulation. B. the vascular systems perform respiratory functions. C. the respiratory system is regulated by the circulatory system. D. the circulatory and respiratory systems are required to deliver and utilize oxygen.
D
4. Which of the following is a common misstep of the FW-bench press exercise? a. The elbows are flexed too much. b. The dumbbells are lowered to chest height. c. The hands, not the elbows, are pushed together. d. The bar bounces off the chest.
D
5. For proper bar velocity, how long should the concentric and eccentric phases of movement take to complete (respectively)? a. 1 second and 1 to 2 seconds b. 2 seconds and 1 to 2 seconds c. 1 second and 2 to 4 seconds d. 2 seconds and 2 to 4 seconds
D
5. Which of the following exercises included in this step requires a spotter? a. lat pulldown b. C-machine row c. FW-bent-over row d. None; all of the exercises are safe to perform without a spotter.
D
6. (p. 67) What category of activity was most frequently studied to determine the health benefits of physical activity? A. sports activity B. leisure activity C. recreational activity D. occupational activity
D
7. (p. 119) Veins contain small valves in order to A. remove waste products from the blood. B. aid in circulation. C. pump blood to the heart. D. prevent the backward flow of blood.
D
7. (p. 67) Which list includes only primary risk factors for heart disease? A. obesity, smoking, and c-reactive protein (CRP) B. high blood pressure, high cholesterol, and stress C. physical inactivity, stress, and high cholesterol D. physical inactivity, high blood pressure, and smoking
D
7. (p. 86, 87) Running up a hill to strengthen the leg muscles for participation in a cross-country race is an application of which fitness principle? A. overload B. progression C. rest and recovery D. specificity
D
8. If a person performed 18 repetitions with a trial load, what is the proper adjustment to make to determine the training load? a. subtract 5 pounds b. keep the weight the same c. add 5 pounds d. add 10 pounds
D
