WPA FINAL.
What is the eccentric phase of muscle activity? a) Elongation of the muscle(s) being trained in a dynamic exercise. b) Contraction of the muscle(s) being trained in a dynamic exercise. c) Exercises that involve contraction with no movement. d) The resting phase between exercises.
a.
What is the minimum recommendation for resistance training per week? a) All major muscle groups 2 times per week. b) 150 minutes of moderate intensity per week. c) All major muscle groups 2-3 times per week.
a.
Which of the following acronyms is recommended in the reading for musculoskeletal injuries? a) PRICE. b) RICE. c) REST. d) CARE.
a.
Which of the following is a strong physical activity goal following the SMART goal-setting format? a) Do aerobic exercise on Monday, Wednesday, and Friday for 30 minutes at a moderate intensity for 3 months. b) I lost 10 pounds for my upcoming vacation to the Caribbean by working out more often. c) Increase my strength by bench pressing a heavier weight. d) Try out yoga and Pilates.
a.
Being able to attend and enjoy a spontaneous vigorous hike with friends is an example of: a) Physical Activity. b) Physical Fitness. c) Exercise. d) None of the above.
b.
Consistent engagement in physical activity is ideal but just one workout can help reduce what? a) Motivation. b) Stress. c) Appetite. d) Cognitive function.
b.
For optimal nutrition, our diets should consist mostly of vegetables and protein, with little to no starch or fruit. a) True. b) False.
b.
How can physical activity contribute to your sense of wellness when it helps in making better food and beverage choices? A) Sensing. B) Eating. C) Feeling. D) Moving.
b.
How long is it recommended we hold a static stretch? a) 5-60 seconds. b) 10-30 seconds and repeat for a total of 60 seconds per stretch. c) 10-30 seconds and repeat for a total of 5 minutes per stretch. d) 60-90 seconds.
b.
In balance training, what is the purpose of stressing postural muscle groups? a) To reduce the ability to sense the position of different body parts. b) To improve the ability to control the body's position. c) To decrease the base of support. d) To increase reliance on visual input for balance.
b.
In regards to resistance training no pain, no gain is always true. If you are not sore after, there is no way you worked out hard enough. a) True. b) False.
b.
It is not possible to engage in too much exercise. a) True. b) False.
b.
It is recommended that we engage in resistance training a MINIMUM of how many days per week? a) One. b) Two. c) Four. d) Five.
b.
Physical activity can help manage depression and anxiety, which dimension of wellness does this relate to? A) Sensing. B) Feeling. C) Thinking. D) Self-responsibility and love.
b.
To see aerobic fitness improvements we must always strive to work as hard as we can and keep pushing forward. a) True. b) False.
b.
What does the concentric phase of an exercise describe? a) Muscle relaxation after exertion. b) Contraction of the muscle(s) being trained in a dynamic exercise. c) Holding a position without movement. d) Stretching the muscle(s) before exercise.
b.
What is the minimum recommendation for aerobic exercise per week? a) 75 minutes of vigorous-intensity per week. b) 150 minutes of moderate intensity per week. c) 30 minutes of light intensity every day.
b.
What type of stretching involves controlled movements that mimic the movements to be performed during exercise? a) Static stretching. b) Dynamic stretching. c) Ballistic stretching. d) PNF stretching.
b.
Which of the following are recommendations regarding aerobic exercise? a) Engage in no less that 150 minutes of vigorous intensity aerobic exercise per week for benefits. b) It is acceptable to break up aerobic exercise into multiple bouts per day of at least 10 minutes each. c) The frequency at which we should engage in aerobic exercise is 5-7 days per week.
b.
Can get a few words out but cannot speak in sentences or sing a song. What intensity of exercise do you estimate I'm engaging in? a) Light. b) Moderate. c) Vigorous. d) High-intensity/anaerobic.
c.
How does physical activity help us cope with stress? a) It prompts the release of feel good hormones. b) It can distract us from our stressors. c) Both are correct.
c.
How often is it recommended we engage in stretching exercises? a) As we can - it is not essential to a fitness program. b) Anytime we are cold. c) 2-3 days per week, preferably every day. d) Every day, it is only effective at that frequency.
c.
Physical activity needs to be consistent and maintained to reduce what? a) Happiness. b) Energy levels. c) Anxiety. d) Concentration.
c.
To be a critical consumer, there are several factors we can look for to identify incorrect and unsafe information. Which of the following are factors for identifying this bad information? a) There are big claims. b) The source is not credentialed or educated. c) Both are correct.
c.
What dimension of wellness is MOST impacted by engaging in an active lifestyle that allows for any desired physical activity? A) Sensing. B) Eating. C) Moving. D) Thinking.
c.
What does reducing sensory input refer to in the context of balance training? a) Ignoring sensory feedback during exercises. b) Focusing solely on visual inputs. c) Removing or altering conditions that provide feedback to the body, such as closing the eyes. d) Increasing the difficulty of postures to enhance muscle response.
c.
What does the eccentric phase of an exercise refer to? a) The initial position of rest before the exercise begins. b) The contraction of the muscle(s) being trained. c) The elongation of the muscle(s) being trained in a dynamic exercise. d) The point at which the exercise is completed.
c.
What is the first principle of balance training according to the sequence provided? a) Stressing postural muscle groups. b) Reducing sensory input. c) Progressively difficult postures that increase the base of support. d) Dynamic movement that changes the center of gravity.
c.
What is the minimum recommendation for flexibility training? a) All major muscle groups 2 times per week. b) 150 minutes of moderate intensity per week. c) All major muscle groups 2 - 3 times per week.
c.
What is the recommended amount of sleep each night? a) 4-6 hours. b) 5-7 hours. c) 7-9 hours. d) 9-11 hours.
c.
What occurs during the concentric phase of a dynamic exercise? a) The muscle lengthens and returns to its starting position. b) The muscle remains stationary without any movement. c) The muscle contracts and shortens. d) There is no change in muscle length or tension.
c.
When is static stretching most recommended to be performed? a) Before exercise. b) During exercise. c) After exercise. d) At any time.
c.
Which dimension of wellness benefits from regular engagement in physical activity to improve cognitive function? A) Self-responsibility and love. B) Feeling. C) Thinking. D) Eating.
c.
Which of the below is true about neuromotor exercise/training? a) It is more commonly known as functional training. b) It is recommended that we strive to engage in neuromotor exercises 2-3 days per week. c) Both are correct.
c.
Which of the following are strategies for sustaining physical activity for the long term? a) Discover a sustainable physical activity regimen. b) Try many different types or variations of physical activities. c) Both are correct.
c.
Which of the following best describes isometric exercises? a) Dynamic movements that increase heart rate. b) Rhythmic stretching and bending activities. c) Exercises that involve contraction but no movement. d) Activities that involve rapid muscle elongation.
c.
Which one of these is considered exercise? a) Leisurely walking to class. b) Taking the stairs instead of the elevator. c) Walking briskly to class with the intention of fitness improvement. d) All of the above.
c.
Which type of stretching involves bouncing and jerking motions and is not recommended for the general population? a) Static stretching. b) Dynamic stretching. c) Ballistic stretching. d) PNF stretching.
c.
According to the text, which of the following can help you achieve your goals? a) Write down your goals. Make your goal visible. b) Tell others about your goals. c) Know your "why" for striving for the goal. Know its purpose. d) All of the above.
d.
How does physical activity help us cope with stress? a) It prompts the release of feel-good hormones. b) It can distract us from our stressors. c) It prompts us to burn fat alone to fuel our exercise. d) A and B only.
d.
Our breathing patterns can influence the following: a) Stability. b) Mobility. c) Digestive function. d) All of the above.
d.
Physical activity can help manage or prevent which of the following? a) Depression and anxiety. b) High blood pressure. c) Type 2 diabetes. d) All of the above.
d.
Regular engagement in physical activity can improve what aspect of academic performance? a) Concentration. b) Memory. c) Cognitive function. d) All of the above.
d.
What characterizes isometric exercises? a) Continuous movement of the muscles throughout the exercise. b) Rapid changes in muscle length and joint angle. c) Exercises that involve muscle contraction with movement. d) Exercises that involve muscle contraction without movement.
d.
What may play a role in how much exercise impacts your cognitive function? a) Duration of exercise. b) Intensity of exercise. c) The type of cognitive performance assessed. d) All of the above. e) None of the above.
d.
Which of the following accurately represents what comprises energy expenditure in a day, TEE. a) Most of our calories burned come primarily from REE¸ which supports our life-giving functions. b) We burn calories from physical activity¸ but the number varies greatly depending on our activity level. c) After high-intensity exercise we MAY burn extra calories before returning to a state of true rest. d) all of the above.
d.
Which of the following are characteristics of Blue Zones? a) Regular lifestyle physical activity. b) Diets high in locally sourced vegetables. c) Pockets around the world where a high proportion of long-lived people reside. d) All of the above.
d.
Which of the following is NOT a component of skill-related fitness? a) Agility. b) Power. c) Speed. d) Blood circulation.
d.
Which of the following is true, according to this text, regarding exercise and nutrition? a) When engaging in exercise lasting longer than 60 minutes¸ we want to refuel with carbohydrates. b) Before exercise (30-60 minutes before)¸ it is advised that we eat a snack/small meal like fruit and nut butter. c) To aid in recovery¸ it is advised that we eat carbohydrate and protein after a workout. d) All of the above.
d.
Which principle of balance training emphasizes the change of the body's center of gravity? a) Stressing postural muscle groups. b) Reducing sensory input. c) Progressively difficult postures that increase the base of support. d) Dynamic movement that changes the center of gravity.
d.
Which type of stretching can be effective at increasing flexibility and involves both a contracting and stretching phase? a) Static stretching. b) Dynamic stretching. c) Ballistic stretching. d) PNF stretching.
d.
Visualization can help the following people with performance: a) Athletes. b) Musicians. c) Performers. d) Someone new to physical activity. e) All of the above.
e.
Which of the below is true about neuromotor exercise/training? a) It is more commonly known as functional training. b) It is recommended that we strive to engage in neuromotor exercises 2-3 days per week. c) It only includes activities such as yoga. d) It is a form of resistance training. e) a & b.
e.
Which of the following CAN NOT be utilized to provide "resistance" for resistance training? a) Body weight. b) Dumbbells and Barbells. c) Water. d) Soup cans. e) None of the above: all can be utilized to provide resistance.
e.
Which of the following are characteristic of hyperventilation? a) Numbness. b) Dizziness. c) Stomach pain. d) There are no symptoms and is not problematic. e) a, b, and c.
e.
Which of the following are strategies for sustaining physical activity for the long term? a) Engage in as much physical activity as possible only in college. b) Discover a sustainable physical activity regimen. c) Try many different types or variations of physical activities. d) Find one or two physical activities you enjoy and always do those. e) b & c.
e.
Which of the following are the benefits of respiratory training? a) Corrected dysfunctional breathing. b) Better breathing function. c) Regulation of mental/emotional states. d) Ability to run a marathon without any training. e) a, b, and c.
e.
Select all that apply. Which of the following are LARGE muscle groups? a) Chest. b) Front and back thigh. c) Shoulder. d) Biceps. e) Upper back. f) a, b, and e.
f.
Since the 1960s, which of the following types of physical activity have declined? (Select all that apply) a) Occupational physical activity. b) Recreational physical activity. c) Exercise. d) Household chores. e) Transportation physical activity. f) a, d, and e.
f.
Which of the following are the benefits of engaging in physical activity outdoors? (Select all that apply) a) Increase in cortisol (stress hormone). b) Increased likelihood of continuing to participate in physical activity. c) Improved mental well-being. d) Decrease in energy. e) Restorative feelings. f) b, c, and e.
f.
Having other stressors in our lives can complicate our recovery from exercise because there is too much overall stress on the body. a) True. b) False.
a.
Perform multi-joint before single-joint exercises and exercises for the large muscle groups before those for the small muscle groups. a) True. b) False.
a.
Physical activity can be an effective tool to reduce anxiety. a) True. b) False.
a.
Physical inactivity is the FOURTH leading cause of death worldwide. a) True. b) False.
a.
Stability refers to the body's ability to counteract a force or disturbance and return the position to a desired state. Having good stability can help us apply the correct form during resistance training. a) True. b) False.
a.
What is the definition of physical activity? a) Any movement that expends energy. b) Structured movement aimed at improving physical fitness. c) Only exercises such as running or swimming. d) Activities requiring minimal movement like sitting or standing.
a.
A commonality among cases of overtraining is a decline in performance despite the maintained or increased load of exercise. a) True. b) False.
a.
A potential benefit of social media is that seeing someone who looks like us enjoying physical activity can be motivational. a) True. b) False.
a.
According to research, there is a negative relationship between social media use and self-esteem (with more social media, self-esteem decreases). a) True. b) False.
a.
An individual who exhibits three or more of the exercise dependency criteria should contact a medical professional to determine if behavior around exercise is maladaptive and harmful. a) True. b) False.
a.
