Question 1

The first step in developing a personal fitness plan is to  a. select activities.  b. set target intensity of exercise.  c. set target time (duration) of exercise.  d. set goals.

Accepted Answer

d

Question 2

An example of a general long term fitness goal would be  a. doing 15 push ups.  b. lowering your BMI to 24.  c. lowering your risk for heart disease.  d. increasing the number of laps you can swim.

Accepted Answer

c

Question 3

An example of a specific short term fitness goal would be  a. increasing strength.  b. jogging 2 miles in 19 minutes.  c. having more energy.  d. improving posture.

Accepted Answer

b

Question 4

Which of the following is true regarding selecting activities for a complete fitness program?  a. Cardiorespiratory endurance activities are the most important.  b. Muscular strength activities are the most important.  c. Flexibility activities are the most important.  d. It is best to include exercises for each component.

Accepted Answer

d

Question 5

Cardiorespiratory endurance is developed by doing activities that a. move the body against resistance. b. involve continuous rhythmic movements of large-muscle groups.  c. involve continuous rhythmic movements of small-muscle groups. d. stretch the major muscle groups.

Accepted Answer

b

Question 6

Healthy body composition is NOT obtained with the help of  a. stretching the major muscle groups. b. eating a sensible diet. c. performing cardiorespiratory exercise. d. performing strength training exercises.

Accepted Answer

a

Question 7

Which of the following is NOT something to consider when selecting an activity?  a. past popularity of the activity  b. fun and interest  c. your current skill and fitness level  d. time and convenience

Accepted Answer

a

Question 8

The recommended total duration for cardiorespiratory endurance training is __________ minutes.  a. 10-20  b. 20-60  c. 60-120  d. 100-150

Accepted Answer

b

Question 9

An appropriate frequency for a cardiorespiratory endurance program is _________ times per week.  a. 1-2  b. 2-3  c. 3-5  d. 5-7

Accepted Answer

c

Question 10

A general strength training program includes  a. 1 set of 3-6 repetitions of 6 exercises.  b. 1 set of 8-12 repetitions of 8-10 exercises.  c. 3 sets of 3-6 repetitions of 6 exercises.  d. 3 sets of 3-6 repetitions of 8-10 exercises.

Accepted Answer

b

Question 11

Stretching should be done   a. to a point of slight muscular tension.  b. when muscles are cool.  c. with only 1 repetition.  d. for no more than 10 seconds per repetition.

Accepted Answer

a

Question 12

Mini goals help a physical fitness program by  a. adding variety to a fitness program.  b. keeping a program on track.  c. identifying new exercises.  d. providing help in the beginning.

Accepted Answer

b

Question 13

The final step in physical fitness program planning is  a. making a commitment.  b. monitoring your pre-program activity habits.  c. establishing mini goals.  d. including physical activities.

Accepted Answer

a

Question 14

What is one benefit of starting an exercise program slowly?   a. It allows your body to adjust to exercising.  b. It increases risk of injury and soreness.  c. It allows you to work quickly towards a goal.   d. It helps you keep track of your program.

Accepted Answer

a

Question 15

Varying your activities will NOT help with   a. the development of balanced, total body fitness.  b. the reduction of injuries and overtraining.  c. increasing the enjoyment of exercising.  d. increasing your skill level.

Accepted Answer

d

Question 16

Varying your activities in order to develop balanced, total-body fitness is called   a. interval training.  b. continuous training.  c. cross-training.  d. weight training.

Accepted Answer

c

Question 17

Participating in a step aerobics class on Monday, a spinning class on Wednesday, and lap swimming on Friday is an example of what training technique for endurance?  a. interval training.  b. periodization.  c. cross-training.  d. cycle training.

Accepted Answer

c

Question 18

Cycling the duration and intensity of your workouts is referred to as a. cross-training.  b. periodization.  c. interval training. d. weight training

Accepted Answer

b

Question 19

Which of the following strategies will NOT help maintain an exercise program?  a. adapt to changing circumstances   b. reward yourself  c. exercise to exhaustion  d. keep an exercise journal

Accepted Answer

c

Question 20

Guidelines to keep in mind when working with children and their physical activities include  a. stressing excellence in competitive sports.  b. increasing their skill complexity quickly.  c. providing opportunities to be active only on the weekends.  d. ensuring proper hydration and clothing.

Accepted Answer

d

Question 21

Exercise for children under 12 years of age should focus on   a. competitive sports.  b. strength training.  c. stretching.  d. skill development.

Accepted Answer

d

Question 22

Exercise for women who are pregnant should include  a. vigorous activities.  b. plenty of fluids to avoid heat stress.  c. weight-bearing activities.  d. extended exercise in the supine position.

Accepted Answer

b

Question 23

Which of the following is an appropriate exercise guideline for older adults? a. Skip warm-up and cool-down sessions.  b. Focus mainly on strength training.  c. Include resistance, endurance, and flexibility training.  d. Limit fluid intake to avoid frequent bathroom stops.

Accepted Answer

c

Question 24

Increasing VO2max by 10% is an example of a general fitness goal.

Accepted Answer

f

Question 25

Physical fitness assessment tests can help you decide which types of exercise to emphasize in an exercise program.

Accepted Answer

t

Question 26

Current fitness level does not affect the selection of appropriate exercise activities.

Accepted Answer

f

Question 27

Health experts have found that simple motivators such as using a pedometer, walking a dog, or training for a \"fun run\" helped people stay with their walking programs.

Accepted Answer

t

Question 28

Stability balls add variety and challenge to a workout and can help you target certain muscle groups more effectively.

Accepted Answer

t

Question 29

For flexibility training, stretches should be held for 5-15 seconds.

Accepted Answer

f

Question 30

Frequency for strength training should be 5-6 days a week.

Accepted Answer

f

Question 31

Reaching mini-goals is not as satisfying as working towards larger goals.

Accepted Answer

f

Question 32

Normal daily physical activity is an important way to increase your overall wellness.

Accepted Answer

t

Question 33

An exercise buddy should share the same fitness goals and fitness level.

Accepted Answer

t

Question 34

Varying the activities in an exercise program will decrease your chances of staying with the program.

Accepted Answer

f

Question 35

A person should expect some lapses with her or his exercise program.

Accepted Answer

t

Question 36

New evidence has emerged showing that most bottled waters are no better for you than regular tap water.

Accepted Answer

t

Question 37

While you are exercising, it is important to stay hydrated with sugary juices or sodas.

Accepted Answer

f

Question 38

A goal of 60 minutes of moderate activity per day is appropriate for children and teens.

Accepted Answer

t

Question 39

Non-weight bearing exercises such as swimming are safe for pregnant women.

Accepted Answer

t

Question 40

Exercise in the supine position is safe for pregnant women after the first trimester.

Accepted Answer

f

Question 41

For older adults, a weight training program that includes fewer repetitions with a slightly heavier weight than that recommended for young adults is appropriate.

Accepted Answer

f

Question 42

SMART goals =

Accepted Answer

specific, measurable, accurate, realistic, time

Question 43

FITT =

Accepted Answer

frequency, intensity, time, type

Question 44

what to do to lose fat?

Accepted Answer

cardio, oxidative system burns fat

Question 45

DOMS =

Accepted Answer

delayed onset muscle soreness

Question 46

how to create a successful fitness plan

Accepted Answer

start slowly and then increase slowly

Question 47

stretching

Accepted Answer

to the point of slight tension

Question 48

what does flexibility improve

Accepted Answer

quality of life

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