question

The overload principle states that to see improvements in physical fitness, you must

answer

train at a level that is greater than what your body is accustomed to.

question

Which of the following is a purpose of the exercise warm-up?

answer

increase muscle elasticity

question

Jim and Steve have been working out together for 3 months. Although they have been doing the same workout, Steve has shown faster improvement. This difference in their responses to exercise illustrates the principle of

answer

individuality

question

The maintenance of equilibrium is

answer

balance

question

To counter a lack of motivation, you should choose exercise that is

answer

fun and convenient

question

Kristina's mom wants to begin an exercise program. However, she is overweight and concerned about the impact exercise might have on her knees. To decrease her chance of injury, Kristina might recommend that her mom try

answer

cross-training.

question

The components of the FITT formula are

answer

frequency, intensity, time, and type.

question

Actions that can be performed daily by beginning exercisers are

answer

lifestyle physical activities.

question

A primary purpose of the general cool-down is to slowly return ________ back to resting levels.

answer

breathing rate

question

The principle of rest and recovery is aimed at preventing

answer

overtraining

question

Which of the following is considered a skill-related component of physical fitness?

answer

power

question

How many minutes of moderate physical activity should an adult perform each week to maintain health?

answer

150 minutes

question

The principle that only the body systems worked during training will show adaptations is known as

answer

specificity

question

To progress safely and improve fitness, it is recommended that you

answer

increase overload frequency, intensity, or duration by no more than 10% each time you make changes in your program.

question

Physical fitness is the ability

answer

to perform moderate to vigorous physical activity without undue fatigue.

question

The principle that states that training levels will decrease towards initial levels when training is stopped is known as

answer

reversibility.

question

The five health-related components of physical fitness are

answer

cardiorespiratory endurance, muscular strength, muscular endurance, flexibility, and body composition.

question

The mode of activity chosen is known as

answer

type

question

The times per week that an activity is performed is known as

answer

frequency

question

According to the physical activity pyramid, individuals should work on muscular fitness

answer

2 days per week

question

Exercise is a subset of physical activity that is

answer

done specifically to achieve or maintain fitness.

question

The duration of the exercise is known as

answer

time.

question

Sally is currently jogging 3 times per week for 30 minutes. She has become comfortable with this workout and now wants to increase her workout time. Using the principle of progression, Sally should increase her time to approximately ________ minutes.

answer

33

question

Circuit training may consist of resistance training, aerobic training, or a combination of both.

answer

True

question

Jim has been jogging for 20 minutes per session and is now ready to increase his program. According to the 10 percent rule, Jim should increase his workout time by no more than

answer

2 minutes

question

Which of the following would be considered an example of an aerobic activity?

answer

Cycling

question

Your body's maximal ability to utilize oxygen during exercise is known as

answer

VO2max.

question

Your resting heart rate increases as your cardiorespiratory system becomes more conditioned.

answer

false

question

It is easier to maintain cardiorespiratory fitness with shorter but more intense workouts.

answer

true

question

The exchange of oxygen and carbon dioxide is called

answer

respiration

question

The cellular form of energy is known as

answer

adenosine triphosphate (ATP).

question

Cardiorespiratory fitness is defined as the ability of the cardiovascular and respiratory systems to supply

answer

oxygen to muscles

question

With training, resting heart rate decreases. This is primarily the result of

answer

an increase in metabolic rate.

question

Training that alternates periods of high-intensity exercise with periods of lower intensity exercise or rest is known as

answer

interval training.

question

Training that involves continuous activity sustained for 20 or more minutes is known as

answer

aerobic training.

question

The stable, constant internal environment that our body maintains at rest is known as

answer

diastole.

question

Training that alternates exercise modes within a given program is

answer

cross-training.

question

Studies have shown that exercise can reduce the symptoms of depression.

answer

True

question

Cardiac output increases with training.

answer

True

question

Cardiorespiratory fitness has a protective effect against age-related declines in cognitive ability.

answer

True

question

According to the American College of Sports Medicine the recommended frequency for cardiorespiratory exercise is

answer

3 to 5 days per week

question

Aerobic exercise training has been shown to

answer

improve cognitive function.

question

Short-term, high-intensity training, such as sprinting, is known as

answer

anaerobic training.

question

A group of obesity-related risk factors associated with heart disease and type 2 diabetes is known as

answer

metabolic syndrome

question

The American College of Sports Medicine recommends a target heart rate range of ________ of HRmax.

answer

64-95%

question

When developing a training program for cardiorespiratory fitness, your intensity of exercise should be determined by

answer

your target heart rate

question

One advantage of a stability ball for resistance work is

answer

the development of core strength.

question

Which is an advantage of using machine weights for resistance training instead of free weights?

answer

safe and less intimidating for beginners

question

An individual muscle cell within each skeletal muscle is called a

answer

myofibril

question

A group of repetitions is called a set.

answer

True

question

An eccentric contraction occurs when a muscle

answer

lengthens as it contracts.

question

Muscular fitness is defined as the ability

answer

of the musculoskeletal system to perform daily activities without undue fatigue.

question

When choosing resistance exercises to include in a beginning fitness program aimed at general muscular fitness,

answer

choose 8-10 basic full body resistance exercises.

question

When assessing muscular strength, a 1 RM test

answer

measures the maximum amount of weight that can be lifted one time.

question

A muscle contraction with constant speed is

answer

isokinetic

question

The best way to keep yourself from doing the Valsalva maneuver is to

answer

exhale as you perform a lift.

question

Muscular endurance is defined as the ability

answer

to contract a muscle repeatedly over an extended period of time.

question

Age-related muscle loss can be slowed with resistance training.

answer

true

question

Gains in muscular endurance are best developed with

answer

lower resistance and more repetitions

question

The American College of Sports Medicine recommends 1-3 sets per resistance exercise for beginners.

answer

true

question

Muscular strength is defined as the ability

answer

of a muscle to contract with maximal force.

question

When following a resistance-training program, it is important to let each muscle group rest for ________ before taxing it again with resistance exercises.

answer

48 hours

question

Hypertrophy is a physiological change resulting from resistance training that involves which of the following?

answer

increased muscle cross-sectional area

question

The root cause of delayed onset muscle soreness is

answer

microdamage to muscles.

question

Skeletal muscles taper at the ends to form ________, which attach muscles to bones.

answer

tendons

question

Regular resistance training

answer

protects the body from injuries.

question

Type II muscle fibers (fast-twitch)

answer

are easily fatigable.

question

Gentle stretching and relaxation of muscles will

answer

decrease stress hormones.

question

The best way to gauge your overall flexibility is by performing

answer

a series of range-of-motion tests.

question

The prevalence of lower-back pain rises with

answer

increased body fat.

question

As muscle temperature increases, flexibility decreases.

answer

False

question

The sit-and-reach test measures flexibility in the

answer

hamstrings, lower back, and hips.

question

Muscle injury can occur from quick, bouncy movements because

answer

the stretch reflex is creating tension while the muscle is lengthening.

question

When stretching, you should hold each stretch for at least

answer

10 seconds.

question

Men have greater hip flexibility than women.

answer

False

question

Stretching that involves using voluntary contractions to help facilitate relaxation is known as ________ stretching.

answer

PNF

question

Strong core muscles can lead to increased performance levels in all of your activities.

answer

True

question

Lowering your weight and body fat levels to within recommended ranges will reduce your risk of lower-back pain.

answer

True

question

Stretching characterized by bouncing or jerky movements is known as ________ stretching.

answer

ballistic

question

Benefits of regular stretching include improved

answer

balance

question

Flexibility is the ability of the joints to

answer

move through a full range of motion.

question

Lack of flexibility can cause changes in posture.

answer

True

question

The simplest method of stretching for people who are just starting a stretching program is ________ stretching.

answer

static

question

Stretching that involves mimicking movements performed in a workout or sports activity is known as ________ stretching.

answer

dynamic

question

The best time to stretch is just before a workout.

answer

False

question

If a stretch reflex is activated, the muscle will

answer

contract

question

Stretching should always be done to the point of pain.

answer

False

question

April is stretching her shoulder by extending her arm up and slowly rotating it back until she experiences mild discomfort. She then holds that position for 30 seconds. By this description, April is performing ________ stretching.

answer

static

question

Fibrous tissues that connects bone to bone are called

answer

ligaments

question

Organic compounds that we need in tiny amounts to promote growth and help maintain health are known as

answer

vitamins

question

Subunits of protein molecules are known as

answer

amino acids.

question

Of the 20 different types of amino acids, ________ are considered essential.

answer

9

question

The Recommended Dietary Allowance (RDA) for sodium is

answer

2400 mg or less per day.

question

HDL cholesterol

answer

helps protect against heart disease.

question

The U.S. government requires that every food package list all ingredients in order of largest to smallest ingredient by weight.

answer

True

question

Fats that are solid at room temperature are

answer

saturated

question

People under stress often

answer

use sugar to alter energy levels.

question

Excess fat-soluble vitamins tend to be stored in the body.

answer

True

question

Humans are made up of approximately ________% water.

answer

60

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