Question 1

The body\'s ability to respond or adapt to the demands and stress of physical effort denotes  A. physical fitness.  B. physical activity.  C. peak workload.  D. anaerobic capacity.

Accepted Answer

A. physical fitness.

Question 2

All of the following are health-related components of physical fitness, EXCEPT  A. cardiorespiratory endurance.  B. flexibility.  C. coordination.  D. muscular strength.

Accepted Answer

C. coordination.

Question 3

The ability of the body to perform prolonged, large-muscle, dynamic exercise at moderate-to-high levels of intensity is  A. anaerobic capacity.  B. adaptive capacity.  C. cardiorespiratory endurance.  D. cardiorespiratory capacity.

Accepted Answer

C. cardiorespiratory endurance.

Question 4

4. Which of the following statements is FALSE regarding cardiorespiratory endurance?  A. As it improves, the heart pumps more blood per heartbeat.  B. As it improves, resting blood pressure increases.  C. As it improves, the body can do more exercise with less effort.  D. As it improves, the heart can withstand the strains of everyday life.

Accepted Answer

B. As it improves, resting blood pressure increases.

Question 5

5. All of the following are cardiorespiratory endurance activities, EXCEPT  A. weight training.  B. cycling.  C. aerobic dancing.  D. walking.

Accepted Answer

A. weight training.

Question 6

. Muscular strength is the  A. ability to sustain a given level of muscular tension over time.  B. ability to move the joints through a full range of motion.  C. amount of force a muscle can produce with a single maximum effort.  D. amount of force a muscle can produce repeatedly over 60 seconds.

Accepted Answer

C. amount of force a muscle can produce with a single maximum effort.

Question 7

. Muscular endurance is the  A. ability to sustain a given level of muscular tension over time.  B. ability to move the joints through a full range of motion.  C. amount of force a muscle can produce with a single maximum effort.  D. amount of time required to contract a muscle completely.

Accepted Answer

A. ability to sustain a given level of muscular tension over time.

Question 8

Flexibility is best described as  A. the ability to move without pain during exercise.  B. the ability to move joints through their full range of motion.  C. sustained motion without resistance.  D. the ability to move rapidly during exercise.

Accepted Answer

B. the ability to move joints through their full range of motion.

Question 9

Which of the following is a person with excessive body fat likely to experience?  A. diabetes  B. joint problems  C. back paint  D. joint problems and back pain  E. All of these choices are correct.

Accepted Answer

E. All of these choices are correct.

Question 10

Which of the following statements is FALSE regarding the effects of exercise on metabolism and body composition?  A. It slightly raises the metabolic rate for several hours after exercise.  B. The increase in muscle mass raises the metabolic rate.  C. It increases caloric expenditure and thus helps regulate body weight.  D. It can result in substantial weight gain due to increase in muscle mass.

Accepted Answer

D. It can result in substantial weight gain due to increase in muscle mass.

Question 11

Endurance exercise significantly increases  A. body fat.  B. daily calorie expenditure.  C. cancer risk.  D. vitamin stores.

Accepted Answer

B. daily calorie expenditure.

Question 12

Which of the following statements is TRUE regarding exercise and disease prevention?  A. Regular exercise reduces the risk of stroke.  B. Weight-bearing exercises provide women protection against osteoporosis.  C. Exercise prevents the development of type 2 diabetes.  D. Regular exercise reduces the risk of stroke, and weight-bearing exercises provide women protection against osteoporosis.  E. All of these statements are true.

Accepted Answer

E. All of these statements are true.

Question 13

Exercise tends to result in all of the following, EXCEPT  A. improved self-image.  B. improved memory.  C. decreased insulin sensitivity.  D. decreased stress.

Accepted Answer

C. decreased insulin sensitivity.

Question 14

Regular physical activity is linked to all of the following, EXCEPT  A. lower endorphin levels.  B. reduced anxiety.  C. improved sleep.  D. improved mood.

Accepted Answer

A. lower endorphin levels.

Question 15

All of the following statements are TRUE regarding the effects of exercise on psychological and emotional well-being, EXCEPT  A. exercise enhances self-image.  B. exercise improves body image.  C. exercise creates mood swings.  D. exercise increases energy level.

Accepted Answer

C. exercise creates mood swings.

Question 16

Exercise is a subset of physical activity that is  A. discontinuous and unplanned.  B. planned, structured, and repetitive.  C. not a contributor to physical fitness.  D. random or unstructured.

Accepted Answer

B. planned, structured, and repetitive.

Question 17

All of the following are TRUE regarding exercise and people with chronic health concerns, EXCEPT  A. appropriate exercise is safe and beneficial for many with chronic health concerns.  B. for many with chronic health concerns, the risks of NOT exercising are far greater than those associated with moderate exercise.  C. anyone with a chronic health concern should consult a physician before beginning an exercise program.  D. fitness recommendations for the general population are not appropriate for people with chronic health concerns.

Accepted Answer

D. fitness recommendations for the general population are not appropriate for people with chronic health concerns.

Question 18

The American College of Sports Medicine guidelines exercise program includes all of the following, EXCEPT  A. flexibility.  B. strength training.  C. cardiorespiratory endurance.  D. agility and balance.

Accepted Answer

D. agility and balance.

Question 19

In which of the following situations should John get a medical examination before beginning an exercise program?  A. if he is inactive and over 40 years of age  B. if he has diabetes or asthma  C. if he has a history of heart disease  D. if he is inactive and over 40 years of age and if he has a history of heart disease  E. All of these choices are correct.

Accepted Answer

E. All of these choices are correct.

Question 20

Topic area: Designing Your Exercise Program  Bloom\'s Taxonomy type: Knowledge23. All of the following are dimensions of overload, EXCEPT  A. frequency.  B. intensity.  C. specificity.  D. duration.

Accepted Answer

C. specificity.

Question 21

Which of the following activities will provide the MOST aerobic benefit for a beginning exerciser?  A. racquetball  B. walking  C. basketball  D. tennis

Accepted Answer

B. walking

Question 22

To develop a particular fitness component, you must perform exercises that are designed particularly for that component. This is referred to as  A. overload.  B. specificity.  C. mode.  D. structure.

Accepted Answer

B. specificity.

Question 23

Exercise frequency refers to  A. the number of times per week you exercise.  B. how hard you work.  C. the length of your exercise session.  D. the quantity of exercise you get.

Accepted Answer

A. the number of times per week you exercise.

Question 24

Exercise intensity refers to  A. the number of times per week you exercise.  B. how hard you work.  C. the length of your exercise session.  D. the quantity of exercise you get.

Accepted Answer

B. how hard you work

Question 25

Exercise duration refers to  A. the number of times per week you exercise.  B. how hard you work.  C. the length of your exercise session.  D. the quantity of exercise you get.

Accepted Answer

C. the length of your exercise session.

Question 26

One of the easiest ways to determine appropriate endurance exercise intensity involves measuring  A. blood pressure.  B. resistance.  C. heart rate.  D. running pace.

Accepted Answer

C. heart rate.

Question 27

Your target heart rate for endurance exercise is a range based on your  A. maximum heart rate.  B. weight.  C. exercise duration.  D. exercise frequency.

Accepted Answer

A. maximum heart rate.

Question 28

The length of time you should spend on a workout depends on the  A. frequency of workouts.  B. intensity of the workout.  C. type of training.  D. desired target heart rate.

Accepted Answer

B. intensity of the workout.

Question 29

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  A. 10 minutes, five times per week.  B. 15 minutes, four times per week.  C. 30 minutes, three times per week.  D. 45 minutes, three times per week.

Accepted Answer

D. 45 minutes, three times per week.

Question 30

Which of these statements is FALSE regarding the warm-up session?  A. It enhances performance.  B. Warm-up activities are usually of high intensity.  C. Muscles work better when their temperature is slightly above resting level.  D. It helps spread synovial fluid throughout joints and protect joint surfaces.

Accepted Answer

B. Warm-up activities are usually of high intensity.

Question 31

Cooling down after exercise is important to  A. boost oxygen consumption.  B. increase lactic acid in the muscles.  C. restore circulation to its normal resting condition.  D. maintain blood flow to the extremities.

Accepted Answer

C. restore circulation to its normal resting condition.

Question 32

Which of the following would NOT develop muscle strength?  A. push-ups  B. exercise machines  C. pull-ups  D. running

Accepted Answer

D. running

Question 33

Weight training with free weights represents which one of the following types of exercise?  A. aerobic  B. ballistic  C. isotonic  D. isometric

Accepted Answer

C. isotonic

Question 34

Application of muscular force without movement is called _______________ exercise.  A. isometric  B. isokinetic  C. isotonic  D. dynamic

Accepted Answer

A. isometric

Question 35

For maximum strength gains, hold an isometric contraction maximally for  A. 6 seconds.  B. 15 seconds.  C. 30 seconds.  D. 45 seconds.

Accepted Answer

A. 6 seconds.

Question 36

Application of force with movement is called _______________ exercise.  A. isometric  B. isokinetic  C. isotonic  D. static

Accepted Answer

C. isotonic

Question 37

The American College of Sports Medicine recommends a workout frequency of _______ per week to develop strength.  A. 2 to 3 days  B. 4 to 5 days  C. 1 to 2 days  D. 1 day

Accepted Answer

A. 2 to 3 days

Question 38

All of the following are advantages of exercise machines compared to free weights, EXCEPT  A. machines are safer.  B. machines don\'t require spotters.  C. machines are more effective at training core muscles.  D. machines require less skill.

Accepted Answer

C. machines are more effective at training core muscles.

Question 39

In a weight training program for general fitness, do ______ repetitions of each exercise.  A. 1-5  B. 8-12  B. 15-20  D. 25 or more

Accepted Answer

B. 8-12

Question 40

Phil is 50 years old. What recommendation should he follow in regard to the number of repetitions in his weight training program?  A. 6-10  B. 10-15  C. 7-10  D. 20-25

Accepted Answer

B. 10-15

Question 41

An individual considering using dietary supplements or drugs to enhance performance should understand that  A. supplements can help change an untrained person into a fit person.  B. anabolic steroids are a safe way to increase strength.  C. supplements are usually inexpensive ways to build strength.  D. the long-term effects of many supplements are unknown.

Accepted Answer

D. the long-term effects of many supplements are unknown.

Question 42

Which of the following has been found to be a side effect of anabolic steroid use?  A. weight loss  B. liver disease  C. baldness  D. alcoholism  E. diabetes.

Accepted Answer

B. liver disease

Question 43

Dustin has been using creatine supplements for a year. What are the long-term effects of using this substance?  A. It has no long-term effects for its users.  B. It can increase the risk of heart attack or stroke.  C. Its long-term effects are not well-established.  D. It can increase the risk of liver disease.

Accepted Answer

C. Its long-term effects are not well-established.

Question 44

Stretching exercises should ideally be performed  A. with a swinging, bouncing motion.  B. within a 5-minute time period.  C. to the point of moderate pain.  D. 5 to 7 days a week.

Accepted Answer

D. 5 to 7 days a week.

Question 45

Stretching exercises should be held for  A. 5 to 10 seconds.  B. 15 to 30 seconds.  C. 30 to 60 seconds.  D. 1 to 2 minutes.

Accepted Answer

B. 15 to 30 seconds.

Question 46

When would be the time Jessica should perform stretching exercises to possibly become more flexible?  A. before she warms up  B. after she has done her cardiorespiratory portion of the workout  C. after she has performed ballistic movements  D. just before she goes to bed at night

Accepted Answer

B. after she has done her cardiorespiratory portion of the workout

Question 47

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?  A. She should join a club that has frequent membership promotions because she\'ll get the best value for her dollar.  B. She should ask for a one-day-free trial workout.  C. She should make sure the facility is certified by an approved trade association.  D. She should choose a club that has the programs and times to meet her needs.

Accepted Answer

A. She should join a club that has frequent membership promotions because she\'ll get the best value for her dollar.

Question 48

Which of the following statements is FALSE regarding fluid balance during and after exercise?  A. Drinking water before and during exercise is important.  B. Thirst is a good indicator of how much you need to drink.  C. Avoiding water during exercise can lead to dehydration.  D. After a workout, you should restore body fluids before exercising again.

Accepted Answer

B. Thirst is a good indicator of how much you need to drink.

Question 49

Serious dehydration may cause all of the following, EXCEPT  A. reduced blood volume.  B. muscle cramps.  C. increased heart rate.  D. torn ligaments.

Accepted Answer

D. torn ligaments.

Question 50

The best fluid replacement during a 45-minute exercise session is  A. whatever a person wants to drink.  B. cool water.  C. a sports drink.  D. any caffeine-free soft drink.

Accepted Answer

B. cool water.

Question 51

The best way to ensure consistency with an exercise program is to  A. keep a training journal.  B. exercise with a friend.  C. join a fitness club.  D. exercise first thing every day.

Accepted Answer

A. keep a training journal.

Question 52

Do not increase the volume of your exercise by more than _____ per week.  A. 1-2 percent  B. 5-10 percent  C. 25-30 percent  D. 40 percent

Accepted Answer

B. 5-10 percent

Question 53

For which of the following injuries is it usually NOT necessary to consult a physician?  A. head and eye injuries  B. broken bones  C. injuries that do not get better within a reasonable amount of time  D. minor cuts and scrapes

Accepted Answer

D. minor cuts and scrapes

Question 54

Which of the following statements is FALSE regarding treating injuries with application of heat?  A. It should not be used until after the swelling has completely disappeared.  B. It helps reduce stiffness.  C. It helps relieve pain and relax muscles.  D. It should be used to help reduce swelling.

Accepted Answer

D. It should be used to help reduce swelling.

Question 55

Recommended treatment of minor soft tissue injuries such as bruises includes all of the following, EXCEPT  A. rest.  B. elevation.  C. ice.  D. massage.

Accepted Answer

D. massage.

Question 56

Mohammed wants to minimize the risk of athletic injuries. Which of the following recommendations would NOT be appropriate?  A. He should warm up thoroughly before exercising.  B. He should drink fluids when he is thirsty when exercising.  C. He should return to his exercise program even if his injury is not fully healed.  D. None of these choices is correct.

Accepted Answer

C. He should return to his exercise program even if his injury is not fully healed.

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