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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.

A. physical fitness.

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

C. coordination.

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.

C. cardiorespiratory endurance.

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.

B. As it improves, resting blood pressure increases.

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

A. weight training.

. 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.

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

. 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.

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

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.

B. 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?
A. diabetes
B. joint problems
C. back paint
D. joint problems and back pain
E. All of these choices are correct.

E. All of these choices are correct.

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.

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

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

B. daily calorie expenditure.

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.

E. All of these statements are true.

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

C. decreased insulin sensitivity.

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

A. lower endorphin levels.

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.

C. exercise creates mood swings.

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.

B. planned, structured, and repetitive.

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.

D. 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
A. flexibility.
B. strength training.
C. cardiorespiratory endurance.
D. agility and balance.

D. agility and balance.

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.

E. All of these choices are correct.

Topic area: Designing Your Exercise Program
Bloom's Taxonomy type: Knowledge

23. All of the following are dimensions of overload, EXCEPT
A. frequency.
B. intensity.
C. specificity.
D. duration.

C. specificity.

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

B. walking

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.

B. specificity.

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.

A. the number of times per week you exercise.

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.

B. how hard you work

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.

C. the length of your exercise session.

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

C. heart rate.

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.

A. maximum heart rate.

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.

B. 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
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.

D. 45 minutes, three times per week.

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.

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

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.

C. restore circulation to its normal resting condition.

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

D. running

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

C. isotonic

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

A. isometric

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

A. 6 seconds.

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

C. isotonic

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

A. 2 to 3 days

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.

C. machines are more effective at training core muscles.

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

B. 8-12

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

B. 10-15

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.

D. 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?
A. weight loss
B. liver disease
C. baldness
D. alcoholism
E. diabetes.

B. liver disease

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.

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

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.

D. 5 to 7 days a week.

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.

B. 15 to 30 seconds.

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

B. 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?
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.

A. 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?
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.

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

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

D. torn ligaments.

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.

B. cool water.

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.

A. keep a training journal.

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

B. 5-10 percent

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

D. minor cuts and scrapes

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.

D. It should be used to help reduce swelling.

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

D. massage.

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.

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

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