Review for fitness exam – Flashcards

Flashcard maker : Linda Lynch
The body’s ability to respond or adapt to the demands and stress of physical effort denotes …
Physical fitness
All of the following are health-related components of physical fitness EXCEPT …
– cardiorespiratory endurance
– flexibility
– coordination
– muscular strength
coordination
The ability of the body to perform prolonged, large-muscle, dynamic exercise at moderate-to-high levels of intensity is …
Cardiorespiratory endurance
Which of the following statements is FALSE regarding cardiorespiratory endurance?
– As it improves, the heart pumps more blood per heartbeat
– As it improves, resting blood pressure increases
– As it improves, the body can do more exercise with less effort.
– As it improves, the heart can withstand the strains of everyday life
As it improves, resting blood pressure increases
All of the following are cardiorespiratory endurance activities, EXCEPT …
– weight training
– cycling
– aerobic dancing
– walking
weight training
Muscular strength is the …
amount of force a muscle can produce with a single maximum effort
Muscular endurance is the …
ability to sustain a given level of muscular tension over time
Flexibility is best described as …
the ability to move joints through their full range of motion
Which of the following is a person with excessive body fat likely to experience?
– diabetes
– joint problems
– back pain
– joint problems and back pain
all of these choices are correct
Which of the following statements is FALSE regarding the effects of exercise on metabolism and body composition?
– it slightly raises the metabolic rate for several hours after exercise
– the increase in muscle mass raises the metabolic rate
– it increases caloric expenditure and thus helps regulate body weight
– it can result in substantial weight gain due to increase in muscle mass
it can result in substantial weight gain due to increase in muscle mass
Endurance exercise significantly increases …
– body fat
– daily calorie expenditure
– cancer risk
– vitamin stores
daily calorie expenditure
Which of the following statements is TRUE regarding exercise and disease prevention?
– regular exercise reduces the risk of stroke
– weight-bearing exercises provide women protection against osteoporosis
– exercise prevents the development of type 2 diabetes
– regular exercise reduces the risk of stroke, and weight-bearing exercises provide women protection against osteoporosis
all of these statements are true
Exercise tends to result in all of the following, EXCEPT …
– improved self-image
– improved memory
– decreased insulin sensitivity
– decreased stress
decreased insulin sensitivity
Regular physical activity is linked to all of the following, EXCEPT …
– lower endorphin levels
– reduced anxiety
– improved sleep
– improved mood
lower endorphin levels
All of the following statements are true regarding the effects of exercise on psychological and emotional well-being, EXCEPT …
– exercise enhances self-image
– exercise improves body image
– exercise creates mood swings
– exercise increases energy level
exercise creates mood swings
Exercise is a subset of physical activity that is …
– discontinuous and unplanned
– planned, structured, and repetitive
– not a contributor to physical fitness
– random or unstructured
planned, structured, and repetitive
All of the following are TRUE regarding exercise and people with chronic health concerns, EXCEPT …
– appropriate exercise is safe and beneficial for many with chronic health concerns
– for many with chronic health concerns, the risks of NOT exercising are far greater than those associated with moderate exercise
– anyone with a chronic health concern should consult a physician before beginning an exercise program
– fitness recommendations for the general population are not appropriate for people with chronic health concerns
fitness recommendations for the general population are not appropriate for people with chronic health concerns
The American College of Sports Medicine guidelines exercise program includes all of the following, EXCEPT …
– flexibility
– strength training
– cardiorespiratory endurance
– agility and balance
agility and balance
In which of the following situations should John get a medical examination before beginning an exercise program?
– if he is inactive and over 40 years of age
– if he has diabetes or asthma
– if he has a history of heart disease
– if he is inactive and over 40 years of age and if he has a history of heart disease
all of these choices are correct
All of the following are dimensions of overload, EXCEPT …
– frequency
– intensity
– specificity
– duration
specificity
Which of the following activities will provide the MOST aerobic benefit for a beginning exerciser?
– racquetball
– walking
– basketball
– tennis
walking
To develop a particular fitness component, you must perform exercises that are designed particularly for that component. This is referred to as …
– overload
– specificity
– mode
– structure
specificity
Exercise frequency refers to
– the number of times per week you exercise
– how hard you work
– the length of your exercise session
– the quantity of exercise you get
the number of times per week you exercise
Exercise intensity refers to …
– how hard you work
– the number of times per week you exercise
– the length of your exercise session
– the quantity of exercise you get
how hard you work
Exercise duration refers to …
– the quantity of exercise you get
– how hard you work
– the number of times per week you exercise
– the length of your exercise session
the length of your exercise session
One of the easiest ways to determine appropriate endurance exercise intensity involves measuring …
– blood pressure
– resistance
– heart rate
– running pace
heart rate
Your target heart rate for endurance exercise is range based on your
– maximum heart rate
– weight
– exercise duration
– exercise frequency
maximum heart rate
The length of time you should spend on a workout depends on the …
– frequency of workouts
– intensity of the workout
– type of training
– desired target heart rate
intensity of the workout
To improve cardiorespiratory endurance during activities such as walking or swimming slowly, your heart rate should be kept in the target zone for at least …
– 10 minutes, five times per week
– 15 minutes, four times per week
– 30 minutes, three times per week
– 45 minutes, three times per week
45 minutes, three times per week
Which of these statements is FALSE regarding the warm-up session?
– it enhances performances
– warm-up activities are usually of high intensity
– muscles work better when their temperature is slightly above resting level
– it helps spread synovial fluid throughout joints and protect joint surfaces
warm-up activities are usually of high intensity
Cooling down after exercise is important to …
– boost oxygen consumption
– increase lactic acid in the muscles
– restore circulation to its normal resting condition
– maintain blood flow to the extremities
restore circulation to its normal resting condition
Which of the following would NOT develop muscle strength?
– push-ups
– exercise machines
– pull-ups
– running
running
Weight training with free weights represents which one of the following types of exercise …
– aerobic
– ballistic
– isotonic
– isometric
isotonic
Application of muscular force without movement is called ______ exercise
– isometric
– isokinetic
– isotonic
– dynamic
isometric
For maximum strength gains, hold an isometric contraction maximally for …
– 6 seconds
– 15 seconds
– 30 seconds
– 45 second
6 seconds
Application of force with movement is called _______exercise
– isokinetic
– isotonic
– isometric
– static
isotonic
The American College of Sports Medicine recommends a workout frequency of _____per week to develop strength
– 2 to 3 days
– 4 to 5 days
– 1 to 2 days
– 1 day
2 to 3 days
All of the following are advantages of exercise machines compared to free weights, EXCEPT …
– machines are safer
– machines don’t require spotters
– machines are more effective at training core muscles
– machine require less skill
machines are more effective at training core muscles
In weight training program for general fitness, do ____ repetitions of each exercise
– 1-5
– 8-12
– 15-20
– 25 or more
8-12
Phil is 50 years old. What recommendation should he follow in regard to the number of repetitions in his weight training program?
– 6-10
– 10-15
– 7-10
– 20-25
10-15
An individual considering using dietary supplements or drugs to enhance performance should understand that …
– supplements can help change an untrained person into a fit person
– anabolic steroids are a safe way to increase strength
-supplements are usually inexpensive ways to build strength
– the long-term effects of many supplements are unknown
the long-term effects of many supplements are unknown
Which of the following has been found to be a side effect of anabolic steroid use?
– weight loss
– liver disease
– baldness
– alcoholism
– diabetes
liver disease
Dustin has been using creatine supplements for a year. What are the long-term effects of using this substance?
– it has no long-term effects for its users
– it can increase the risk of heart attack or stroke
– its long-term effects are not well-established
– it can increase the risk of liver disease
its long-term effects are not well-established
Stretching exercises should ideally be performed …
– with a swinging, bouncing motion
– within a 5-minute time period
– to the point of moderate pain
– 5 to 7 days a week
5 to 7 days a week
Stretching exercises should be held for …
– 5 to 10 seconds
– 15 to 30 seconds
– 30 to 60 seconds
– 1 to 2 minutes
15 to 30 seconds
When would be the time Jessica should perform stretching exercises to possibly become more flexible?
– before she warms up
– after she has done her cardiorespiratory portion of the workout
– after she has performed ballistic movements
– just before she goes to bed at night
after she has done her cardiorespiratory portion of the workout
Shimea is thinking of becoming a member of a health club. Which of the following would NOT be considered a sound recommendation before she joins a facility?
– she should join a club that has frequent membership promotions because she’ll get the best value for her dollar
– she should ask for a one-day free trial workout
– she should make sure the facility is certified by an approved trade association
– she should choose a club that has the programs and times to meet her needs
she should join a club that has frequent membership promotions because she’ll get the best value for her dollar
Which of the following statements is FALSE regarding fluid balance during and after exercise
– drinking water before and during exercise is important
– thirst is a good indicator of how much you need to drink
– avoiding water during exercise can lead to dehydration
– after a workout, you should restore body fluids before exercising again
thirst is a good indicator of how much you need to drink
Serious dehydration may cause all of the following, EXCEPT …
– reduced blood volume
– muscle cramps
– increased heart rate
– torn ligaments
torn ligaments
The best fluid replacement during a 45-minute exercise session is …
– whatever a person wants to drink
– cool water
– a sports drink
– any caffeine-free soft drink
cool water
The best way to ensure consistency with an exercise program is to …
– keep a training journal
– exercise with a friend
– join a fitness club
– exercise first thing every day
keep a training journal
Do not increase the volume of your exercise by more than ____ per week
– 1-2 percent
– 5-10 percent
– 25-30 percent
– 40 percent
5-10 percent
For which of the following injuries is it usually NOT necessary to consult a physician?
– head and eye injuries
– broken bones
– injuries that do not get better within a reasonable amount of time
– minor cuts and scrapes
minor cuts and scrapes
Which of the following statements is FALSE regarding treating injuries with application of heat?
– it should not be used until after the swelling has completely disappeared
– it helps reduced stiffness
– it helps relieve pain and relax muscles
– it should be used to help reduce swelling
it should be used to help reduce swelling
Recommended treatment of minor soft tissue injuries such as bruises includes all of the following, EXCEPT …
– rest
– elevation
– ice
– massage
massage
Mohammed wants to minimize the risk of athletic injuries. Which of the following recommendations would NOT be appropriate?
– he should warm up thoroughly before exercising
– he should drink fluids when he is thirsty when exercising
– he should return to his exercising program even if his injury is not fully healed
– none of these choices is correct
he should return to his exercise program even if his injury is not fully healed
Get an explanation on any task
Get unstuck with the help of our AI assistant in seconds
New