Fitness Concepts Quizzes – Flashcards
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What term is defined as the ability of the body to perform prolonged, large-muscle, dynamic exercise at moderate to high levels of intensity?
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Cardiorespiratory Endurance
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T/F: The wellness concept defines health as the absence of disease.
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False
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Which dimension of wellness includes self-esteem, self-confidence, and self-acceptance?
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Emotional Wellness
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Which activity best describes emotional wellness?
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Taking time to explore your thoughts and feelings
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How has the average life expectancy changed in the past 100 years?
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Life expectancy has nearly doubled in length
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Which type of condition is defined as a disease that develops and continues over a long period?
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Chronic Disease
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T/F: Regular exercise is a crucial factor in preventing chronic disease.
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True
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What is a good strategy for achieving and maintaining a healthy body weight?
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Regular Exercise
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Which identifies the precontemplation stage in the "stages of change" model?
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Belief that there is no need for change
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T/F: People in the contemplation stage of change plan to take action within a month.
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False
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The body adapting to a gradual increase in the amount of exercise is the definition of which stage of exercising?
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Progressive Overload
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Which is NOT a health related component of fitness?
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Balance
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T/F: The current health recommendation for moderate intensity aerobic exercise is 75 min/week.
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False
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During physical activity, more vigorous activities can be performed for a ________ duration while less vigorous activites should be performed for _______ durations.
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Shorter, Longer
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FITT stands for?
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Frequency, Intensity, Time, Type
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What does the Physical Activity Readiness Questionnaire (PAR-Q) achieve?
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Determine exercise safety
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T/F: "Exercise" and "physical activity" are synonyms.
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False
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T/F: Muscular strength is the ability to sustain a given level of muscular tension for a long period of time or to contract a muscle repeatedly.
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False
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Which organ is part of the cardiorespiratory system?
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Lungs
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Which circulation does the left side of the heart provide blood to?
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Systemic
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Which blood vessels carry blood away from the heart?
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Arteries
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A typical resting heart rate in healthy individual is _______ bpm.
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60
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During intense exercise heart rate may be up to _____ bpm.
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180
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Systolic blood pressure _________ during exercise.
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Increases
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T/F: The basic energy source used in cells is called ATP.
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True
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Cardiorespiratory endurance activities primarily utilize the _______ energy system.
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Aerobic
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Which is NOT an effect of cardiorespiratory endurance training?
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Increased resting blood pressure
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Which response occurs immediately when one exercises?
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Increased heart rate
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Which is NOT an assessment of cardiorespiratory endurance?
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1 RM test
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You can estimate your max heart rate using
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220-age
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Moderate intensity cardiorespiratory endurance exercise should be completed ______ days per week for a total of _____ minutes per week.
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3-5, 150
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The RICE treatment for injuries to muscle and joints stands for
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Rest, Ice, Compression, Elevation
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T/F: Darker colored urine generally means that you are well hydrated.
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False
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How is muscular strength assessed?
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By measuring the most force a muscle can produce in one effort.
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What makes up a motor unit?
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One motor nerve connected to muscle fibers
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A tendon connects ________ to ___________.
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Muscle, Bone
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What describes a muscle fiber?
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An individual muscle cell
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The basic contractile unit of the muscle fiber is the _____.
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Sarcomere
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Muscle fibers undergo hypertrophy to increase the overall size of a muscle. What is hypertrophy?
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An increase in muscle fiber size
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What characterizes fast twitch muscle fibers?
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Rapid contraction
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Which activities predominantly use fast-twitch muscle fibers?
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Sprinting
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How is metabolic rate affected by strength training?
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Increased
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How does strength training help prevent and manage chronic disease?
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Improving glucose metabolism
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What is the best description for isometric?
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Applying force without a change in the length of the muscle
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What is the best classification of an exercise that includes muscular force exerted as a muscle shortens?
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Concentric
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Which type of exercise is an individual performing when s/he jumps from a platform to the ground and then jumps back up on the platform?
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Plyometrics
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Which is true when comparing free weights and weight machines?
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Free weights adapt to real life motion
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What do stability ball exercises improve?
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"core" endurance and strength
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What is the ACSM recommended MINIMUM number of training days per week for gaining strength?
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2
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What is the recommended amount of resistance and number of repetitions for improving muscular endurance?
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40-60% RM; 15 to 20 repetitions
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What is the best way to build individual muscle strength and muscle size?
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Use heavy resistance with few repetitions for multiple sets
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In weight training, what is the definition of a set?
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Group of repetitions followed by a rest period
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Which exercise program is an example of a weight-training program focused on building muscular strength?
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3 sets, 3-5 repetitions, 80% of 1 RM
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Which approach is recommended for strength training safety with free weights?
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Use a spotter
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T/F: Exercises involving small muscles should be done before exercises using large muscle groups.
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False
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Which is an example of a body weight exercise?
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Air squat
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What determines training intensity for weight training?
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Amount of weight lifted
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What is NOT the role of a spotter?
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Walk around and talk with other people while their partner is lifting
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Which describes a joint capsule?
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Semi-elastic structures that surround major joints
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What are the yellow fibers that make connective tissue flexible?
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Elastin
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Which activity would dynamic flexibility least affect?
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Holding a split
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Upon which does flexibility NOT depend?
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Height
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Which is an outcome of good flexibility?
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Lower risk of sport injurt
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This stretching technique takes advantage of the nervous system regulation of flexibility through proprioreceptors.
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PNF
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According to The American College of Sports Medicine, how many days a week should one perform stretching exercises?
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2-3
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T/F: The sit and reach test is an excellent measure of general flexibility throughout the whole body.
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False: it primarily tests the lower back and hamstrings
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T/F: When applying a stretch, it should be done quickly and to the point of pain.
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False
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How long should a stretch be held for?
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10-30 seconds
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Which stretching program BEST conforms to ACSM recommendations?
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3 days per week, 20 seconds per stretch, 4 repetitions of each stretch
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Why are ballistic stretches considered dangerous?
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They may stimulate a muscular contraction during a stretch.
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Which stretching technique is most commonly associated with injury?
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Ballistic stretching
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What type of stretching features contracting a muscle prior to stretching?
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PNF
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What is the focus of dynamic stretching?
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Functionally based movements
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When should a person perform static stretching exercises?
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After a warm-up or workout
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What are the regions of the spine?
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Cervical, Thoracic, Lumbar, Sacrum, Coccyx
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What is the most common site of back pain?
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Lumbar area
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T/F: Intervertebral disks maintain the spaces between vertebrae.
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True
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T/F: Exercise can help prevent and manage low-back pain.
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True
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T/F: Poor flexibility may decrease the risk of injuries.
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False
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What type of stretching features contracting the opposing muscle during the stretch?
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Active
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Which muscle is NOT responsible for aiding in the stabilization of the spine?
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Rectus Femoris
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The human body is divided into ___ and ___ mass.
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Fat, Fat-free
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What is one possible explanation for the increase in obesity among Americans over the past 40 years?
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Increased portion sizes
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Which is a symptom of metabolic syndrome?
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Resistance to the effects of insulin
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Which is true for type 2 diabetes?
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It is best prevented through a healthy diet and regular physical activity.
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What level of body fat in a man may signal muscle wasting (i.e. essential fat content too low)?
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3-5%
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What makes up the condition called the "female athlete triad"?
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Abnormal eating patterns, premature osteoporosis, and amenorrhea
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What BMI range is considered healthy according to the National Institutes of Health (NIH) and the World Health Organization (WHO)?
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Between 18.5 and 24.9
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Ross is 6'1" tall and weighs 200. What is his BMI?
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~26
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Ross is 6'1" tall and weighs 200. What is his BMI classification?
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Overweight
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Which technique assess the body fat percentage based on subcutaneous fat at different places on the body?
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Skinfold
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Which association is accurate for people with a waist-to-hip ratio above 1.0?
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Associated with a significantly increased risk of disease
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T/F: Men have a higher percentage of essential fat than women.
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False
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Which is an example of a specific short-term fitness goal?
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Jogging 2 miles in 19 minutes by January 31st
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Which activities develop cardiorespiratory endurance?
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Activities that involve continuous rhythmic movements of large-muscle groups
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What is an appropriate frequency for a cardiorespiratory endurance program?
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3-5 times per week
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How do mini goals help a physical fitness program?
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By keeping a program on track
