PHED, Quizzes
Question 4 (1 point) The minimum number of calories needed in a day is approximately... 1) 1000 for women and 1500 for men 2) 1500 for men and 1200 for women 3) 1100 for women and 1400 for men 4) 1200 for men and 1500 for women
1500 for men and 1200 for women
Fartlek training is defined as periods of slow running with longer periods of water breaks 1) True 2) False
False
It's beneficial to do weighted squats and deadlifts every day? 1) True 2) False
False
Risk factors are lifestyle and genetic variable that may lead to disease or death, and one that is not modifiable is Obesity 1) True 2) False
False
All of the following are benefits of health related fitness except: 1) Reduces resting heart rate 2) Reduces blood pressure 3) Reduces resting metabolic rate 4) Reduces mortality rate
Reducing resting metabolic rate
Benefits of a cardiorespiratory program include: 1) decreased resting blood pressures. 2) decreased recovery times following exercise. 3) an increase in oxygen consumption. 4) a decrease in resting heart rate. 5) all of theses choices.
all of these choices
Exercise is a type of physical activity that is not planned or structured, and uses repetitive bodily movements with the intent to improve a component of Health. 1) True 2) False
false
To improve strength and power, _______ sets are recommended 1) 1 - 2 2) 2-4 3) 3-4 4) 5-6
2-4
Aerobic exercise does not require oxygen to produce ATP. 1) True 2) False
False
Anaerobic exercise does require oxygen to produce ATP. 1) True 2) False
False
In order to reach your health and wellness goals you must include all of the following except: 1) Stress Management 2) Strength Training 3) Nutrition 4) Cardiovascular Exercise
Stress Management
Specific Adaptations to Imposed Demands 1) Only the muscles trained will adapt and change in response to a given exercise 2) As adaption occurs, an increase in the stimulus is necessary 3) Exercise stimulus needs to change over time 4) Adaptation will be specific to the demands of the exercise.
adaptation will be specific to the demands of exercise
Progressive Overload 1) Only the muscles trained will adapt and change in response to a given exercise 2) As adaption occurs, an increase in the stimulus is necessary 3) Exercise stimulus needs to change over time 4) Adaptation will be specific to the demands of the exercise
as adaptation occurs, an increase in the stimulus is necessary
A plank is an example of a _________ contraction 1) isometric 2) concentric 3) eccentric 4) isokinetic
isometric
When a muscle experiences hypertrophy, it gets ______ 1) smaller 2) narrower 3) soft 4) larger
larger
When a muscle experiences atrophy, it gets ______ 1) smaller 2) narrower 3) soft 4) larger
smaller
The concept of periodization provides a theoretical training model that organizes the manipulation of the training variables for a specific period of time. 1) True 2) False
true
The formula to determine your estimated max heart: 1) 207 - Age x .7 2) 207 - (Age x 0.7) 3) HRR x .7 + Rest HR 4) Max HR - Rest HR = HRR
207 - (Age x 0.7)
Which of the following is not considered a part of Tabata training: 1) 30-60 seconds of high intensity exercise followed by 15-30 seconds of rest 2) Total training time is only 4 minutes long 3) Perform the cycle 8 times 4) Exercise at 100% intensity for 20 seconds followed by 10 seconds of rest
30-60 seconds of high intensity exercise followed by 15-30 seconds of rest
How many minutes should you perform cardiovascular exercise if you want to lose weight? 1) 15-20 minutes. 2) 20-30 minutes. 3) 30-45 minutes. 4) 45-60 minutes.
45-60 minutes.
How many times a week should you exercise if you want to lose weight 1) 1-3 2) 3-5 3) 4-5 4) 5-7
5-7
What resting heart rate is considered good? 1) Less than 59 2) 60-69 3) 70-79 4) 80-89
60-69
VO2max is the amount of oxygen the body is able to utilize per minute of physical activity. 1) True 2) False
True
You should seek medical clearance if you answered yes to any of the PAR-Q questions. 1) True 2) False
True
ATP is required for you to be able to live and exercise. 1) True 2) False
true
The recommended repetition range is ______ to improve muscular endurance 1) 8-12 reps 2) 10-15 reps 3) 15-25 reps 4) 4-6 reps
15-25 repetitions to improve muscular endurance
To contribute MOST positively to a healthy lifestyle a person should... 1) Eat a high fat diet. 2) Maintain cardiovascular fitness through aerobic activity. 3) Have your blood pressure checked often. 4) Have regular medical checkups.
Maintain cardiovascular fitness through aerobic activity.
Regarding an isometric muscle contraction: 1) the length of the muscle shortens 2) the length of the muscle stays the same 3) the length of the muscle lengthens 4) the length of the muscle gets shorter and longer
The length of muscle shortens
VO2max is also known as submaximal oxygen uptake. 1) True 2) False
false
What THR intensity zone is considered vigorous intensity: 1) 30-39% 2) 40-59% 3) 50-65% 4) 60-89%
60-89%
The following are phases of Periodization 1) Anatomical Adaptation, Atrophy, Maximum Strength, Power 2) Anatomical Adaptation, Hypertrophy, Maximum Strength, Concentric 3) Anatomical Adaptation, Eccentric, Maximum Strength, Power 4) Anatomical Adaptation, Hypertrophy, Maximum Strength, Power
Anatomical adaptation, hypertrophy, maximum strength, power
One of the following is not one of the dimensions of wellness: 1) Social 2) Spiritual 3) Physical 4) Biological
Biological
Low back pain is associated with: 1) physical inactivity. 2) faulty posture. 3) excessive body weight. 4) improper body mechanics. 5) all of these choices
All of these choices
Cardiac Output is: 1) Amount of blood pumped in one heart beat 2) Amount of blood pumped by the heart in one minute of time. 3) Amount of time for the body to recover 4) Amount of blood volume in the entire body.
Amount of blood pumped by the heart in one minute of time.
Stroke Volume is: 1) Amount of blood pumped in one heart beat 2) Amount of blood pumped by the heart in one minute of time. 3) Amount of time for the body to recover 4) Amount of blood volume in the entire body.
Amount of blood pumped in one heart beat
Recovery Time is: 1) Amount time for the body increase heart rate to moderate intensity. 2) Amount of time for the body to return to resting levels before exercise. 3) Amount of time for the body to recover to moderate intensity. 4) Amount of time for the body to return to resting levels after exercise.
Amount of time the body takes to return to resting levels after exercise
Which of the following is not considered cardiovascular exercise: 1) Jogging. 2) Boot Camp. 3) Tabata. 4) Billiards (Pool)
Billiards (pool)
Regarding a concentric muscle contraction: Question 17 options: 1) the length of the muscle shortens 2) the length of the muscle stays the same 3) the length of the muscle lengthens 4) the length of the muscle gets shorter and longer
The length of muscle shortens
Normal blood pressure is characterized as systolic less than 120 and diastolic less than 80. 1) True 2) False
True
Which of the following is not a benefit of Functional Training 1) Time efficient 2) Little to no equipment is required 3) Requires a gym membership 4) Can be done in small spaces
requires a gym membership
Physical activity is any bodily movement produced by skeletal muscles and produces health benefits. 1) True 2) False
true
Which of the following is NOT a health related component 1) Cardiovascular Endurance 2) Body Composition 3) Coordination 4) Muscular Strength
coordination
Regarding an eccentric muscle contraction: 1) the length of the muscle shortens 2) the length of the muscle stays the same 3) the length of the muscle lengthens 4) the length of the muscle gets shorter and longer
The length of the muscle lengthens
The recommended repetition range is ______ to improve strength in middle-aged and older individuals 1) 8-12 reps 2) 10-15 reps 3) 15-25 reps 4) 4-6 reps
10-15 reps
How many minutes should you perform cardio exercise if you want to maintain health: 1) 15-20 minutes. 2) 20-30 minutes. 3) 30-45 minutes. 4) 45-60 seconds.
30-45 minutes.
A novice lifter should train at what percentage of 1-RM? 1) 20-50% 2) 40-50% 3) 60-70% 4) 80%
60-70%
The THR intensity zone you should exercise in if you want to maintain health 1) 30-39% 2) 40-59% 3) 50-60% 4) 60-85%
60-85%
SMART goal includes all of the following except 1) Specific 2) Measurable 3) Actualize 4) Timely
Actualize
A good exercise prescription should include the following: 1) Warm Up 2) Exercise session inside THR 3) Cool Down 4) Stretching 5) All the above
All of the above
Benefits of resistance training include: 1) Caloric burn 2) Increased metabolic rate 3) Osteoporosis prevention 4) All the above
All of the above
Wellness is defined as: 1) a state of complete well-being, and not just the absence of disease 2) having normal blood pressure and healthy body weight 3) constant and deliberate effort to stay healthy and achieve the highest potential of well-being 4) any bodily movement that requires energy and produces health benefits
Constant and deliberate effort to stay healthy and achieve the highest potential of well-being.
Which of the following is a benefit of fitness and wellness? 1) Increased risk for chronic diseases and illness 2) Decreased time that is takes for the heart rate to return to normal after exercise. 3) Increased blood pressure 4) Increased risk for diabetes
Decreased time that is takes for the heart rate to return to normal after exercise.
The best weight control program includes a long-term commitment to: 1) Eating mostly fruits and vegetables 2) Eating a balanced diet 3) Eating a balanced diet and exercising 4) Exercising
Eating a balanced diet and exercising
When starting an exercise program, you should start with a short duration with high intensity and gradually increase the minutes and intensity to avoid undue fatigue and exercise-related injuries. 1) True 2) False
False
Which one of the following is not a component of skill? 1) Agility 2) Flexibility 3) Speed 4) Power
Flexibility
Specificity of Training 1) Only the muscles trained will adapt and change in response to a given exercise 2) As adaption occurs, an increase in the stimulus is necessary 3) Exercise stimulus needs to change over time 4) Adaptation will be specific to the demands of the exercise 15.
Only the muscles trained will adapt and change in response to a given exercise
Cardiovascular Endurance - The ability of the heart and lungs to deliver oxygen to the muscles to meet the demands of physical activity. 1) True 2) False
True
Health is characterized by a complete state of well-being. 1) True 2) False
True
Periodization is the best way to get training results 1) True 2) False
True
Stage 2 High Blood Pressure is characterized by having systolic pressure at 140 or higher or diastolic pressure at 90 or higher. 1) True 2) False
True
The term wellness can be defined as a state of optimal health and well-being, not simply the absence of illness, but an improved quality of life. 1) True 2) False
True
When computing the caloric composition of food, one must remember that carbohydrates contain _____ calories per gram, fats contain _____ calories per gram and protein contains _____ calories per gram. 1) 4, 4, 9 2) 9, 4, 4 3) 4, 6, 9 4) 4, 9, 4 5) 9, 6, 4
carbs contain 4 calories per gram, fats contain 9 calories per gram, protein contains 4 calories per gram 4, 9, 4
According to iEMG, a good exercise choice for the Pectoralis Major (chest) would be: 1) Incline dumbbell bench presses 2) Seated front dumbbell presses 3) Decline dumbbell bench presses 4) Standing dumbbell bent laterals
decline dumbbell bench presses
An activity tracker is an electronic device that has an accelerometer that tracks footsteps, calories, heart rate and quality of sleep. 1) True 2) False
true
What is the recommended number of steps that you should take each day? 1) 5,000 2) 7,000 3) 8,000 4) 10,000
10000
In order for you to have success with your fitness and wellness goals an individual should include all of the following except: 1) Set personal goals using SMART 2) Create sensible diet and weight control programs 3) Implement a healthy lifestyle program that focuses on all 6 dimensions of wellness 4) Include the 6 dimensions of skill related fitness
Include the 6 dimensions of skill-related-fitness
