Personal Fitness - DOC

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					Personal Fitness

Review for Final Exam - Chapters 1 - 18

Chapter 1

Choose the answer to each question:

Which is a controllable risk factor for heart disease?
a. age
b. physical inactivity
c. gender
d. heredity

The leading cause of death in the United States is
a. heart disease
b. cancer
c. accidents

The essential components of wellness are
a. physical and mental fitness
b. social, physical, and intellectual fitness
c. physical, intellectual, and spiritual fitness
d. intellectual, physical, emotional, spiritual, and social fitness

Which is an uncontrollable risk factor for cardiovascular disease?
a. high stress lifestyle
b. high blood pressure
c. heredity
d. smoking

Assuming personal responsibility for one's health by exercising, eating healthy foods, and
observing measures to avoid injury and illness describes
a. health
b. spiritual fitness
c. wellness
d. physical fitness

Which are skill-related components of physical fitness
a. reaction time and speed
b. muscular strength and speed
c. cardiorespiratory fitness and coordination
d. muscular endurance and cardiorespiratory fitness
What is the factor most responsible for determining your total fitness
a. your ability
b. your heredity
c. your environment
d. your behavior

Obesity increases the risk of
a. heart disease
b. high blood pressure
c. diabetes
d. all of these

Factors determining your level of fitness are
a. heredity, age, and environment
b. heredity, behavior, and age
c. heredity, behavior, and environment
d. heredity and environment

If you are overweight as a teenager, you have a good chance of being overweight as an
a. true
b. false

Chapter 2

Achieving an optimal level of fitness should give you
a. more energy
b. better ability to deal with stress
c. improved self image
d. all of the above

Cardiorespiratory fitness increases which of the following?
a. blood pressure
b. stress
c. risk of heart disease
d. good cholesterol levels

Achieving flexibility can
a. reduce muscle soreness
b. increase energy levels
c. reduce body fat
d. reduce risk of cancer
Achieving muscular fitness can
a. reduce cancer risk
b. maintain and increase lean body mass
c. decrease metabolism
d. weaken bones

How many calories should moderate activity burn?
a. 1000 calories per day
b. 150 calories per week
c. 150 calories per day
d. 1500 calories per week

Which health related fitness component can help lower blood pressure?
a. reaction time
b. speed
c. flexibility
d. cardiorespiratory fitness

Chapter 3

Which of the following statements is true regarding exercise clothing?
a. it is best to wear dark colored clothing in hot weather.
b. white or reflective clothing is safer to wear while exercising at night.
c. one thick layer of clothing is better than several layers during cold weather.
d. nylon clothing helps your body evaporate perspiration

Exercising in a rubber suit
a. speeds up perspiration evaporation
b. helps you lose fat more quickly
c. eliminates the need for fluid replacement
d. can be dangerous

Which heat-related disorder can be life-threatening?
a. heat exhaustion
b. heat cramps
c. heat stroke
d. all of the above

Heat exhaustion symptoms are
a. rapid breathing
b. pale, wet skin
c. nausea
d. all of the above
Which statement is true regarding sun protection?
a. it is not necessary to wear sunscreen on a cloudy day.
b. the sun's rays cannot penetrate water.
c. the sun's rays are most intense between 11 AM and 2 PM
d. sunscreens give more protection than sunblocks.

The RICE method
a. reduces swelling
b. uses heat therapy
c. increases blood flow
d. slows recovery

In cold weather, dress for exercise
a. just as you do in regular weather
b. in a heavy coat over regular workout clothes
c. in layers
d. in a rubberized suit to keep body heat from escaping

Chapter 4

The ability of a joint and a muscle group to move through a range of motion is called
a. muscular endurance
b. muscular strength
c. flexibility
d. coordination

Which is NOT a health related component of fitness
a. muscular strength
b. muscular endurance
c. cardiorespiratory endurance
d. power

The ability to continue using certain muscles for a period of time is
a. muscular strength
b. muscular endurance
c. flexibility
d. power

The amount of force that can be exerted by a single contraction of a muscle is
a. power
b. muscular strength
c. speed
d. muscular endurance
The ability to perform vigorous, large muscle exercise over a long period of time is called
a. cardiorespiratory endurance
b. anaerobic exercise
c. muscular strength
d. muscular endurance

The best time to measure your resting heart rate is
a. immediately after exercise
b. immediately before exercise
c. upon waking in the morning
d. before going to bed at night

 The best two places to take your pulse are
a. radial and carotid arteries
b. femoral and brachial arteries
c. pulmonary vein and aorta
d. carotid artery and pulmonary vein

Chapter 5

The ability to move your body quickly from one point to another is
a. power
b. speed
c. reaction time
d. agility

The combination of strength and speed in a movement is
a. coordination
b. agility
c. balance
d. power

The standing long jump measures
a. coordination
b. agility
c. speed
d. power

Which of the following is the ability to use the senses to produce smooth and accurate
a. speed
b. coordination
c. power
d. reaction time
Chapter 6

 Which is NOT one of the principles of training?
a. specificity
b. overload
c. progression
d. control

 Which principal of training refers to placing increased demands on the body?
a. overload
b. cross training
c. specificity
d. type

To improve cardiorespiratory fitness, how many vigorous, continual workouts are
recommended per week?
a. 6-7
b. 2-3
c. 3-5
d. 1-2

The three general ways you can overload your body through exercise are
a. training, specificity, mode
b. warm-up, overtraining, cool down
c. frequency, intensity, time
d. plateau, mode, frequency

The minimum duration of a vigorous workout in order to achieve cardiorespiratory
fitness improvement is
a. 60 minutes
b. 10 minutes
c. 15 minutes
d. 20 minutes

The degree to which the heart rate is increased during exercise determines:
a. Intensity
b. frequency
c. Duration
d. all of the above
Chapter 7

Which nutrient DOES NOT supply the body with energy?
a. vitamins
b. fats
c. carbohydrates
d. proteins

Proteins supply the body with ____ calories per gram.
a. 2
b. 4
c. 7
d. 9

The number of calories per gram of carbohydrates is
a. 4
b. 7
c. 9
d. 2

The number of calories per gram of fat is
a. 2
b. 4
c. 7
d. 9

The best fat for lowering risk of heart disease is
a. monounsaturated fat
b. polyunsaturated fat
c. saturated fat
d. animal fat

Waxy, fatty-like material that can cause clogging of the arteries
a. Lipoprotein
b. Metabolic
c. Monounsaturated fat
d. Cholesterol

The good type of cholesterol is
a. High density lipoprotein
b. Low density lipoprotein
c. Very low density lipoprotein
d. LDL

Chapter 8
Food labels tell
a. how may calories per serving the food contains
b. how much fat the food contains
c. how much fiber the food contains
.d. all of the above

The Percent Daily Values on a food label are based on a diet of how many calories?
a. 1000
b. 1500
.c. 2000
d. 3000

The Basal Metabolic Rate (BMR) is
a. the number of calories needed for daily activities
b. total calories needed per day
.c. the rate at which your body burns calories at rest
d. the same for all people

Chapter 9

How many calories equal a pound of body fat?
a. 3000
.b. 3500
c. 2500
d. 500

The safe recommendation of weight loss is a maximum of how many pounds per week?
a. 5
.b. 1-2
c. 3-4
d. 7

Which type of exercise burns the most calories?
.a. aerobic
b. strength training
c. stretching'
d. all burn the same number of calories

A weight loss plan should
a. emphasize one particular food
b. guarantee the loss of a certain number of pounds
c. be rapid
.d. include a balanced diet
The most important reason for being overfat/overweight is
a. heredity
b. environment
.c. inactivity
d. none of the above

Fat cells increase very rapidly early in life.
.a. true
b. false

Eating breakfast will help raise your body's metabolic rate from when it slows down at
.a. true
b. false

Chapter 10

Good stress is called
a. homeostasis
b. distress
.c. eustress
d. stressor

Bad stress is called
a. homeostasis
.b. distress
c. eustress
d. stressor

The body prepares to deal with a stressful situation by releasing the hormone called
a. testosterone
.b. adrenaline
c. estrogen
d. none of the above

Which is a stress-related benefit that occurs because of exercise?
a. improved digestion
b. muscle relaxation
.c. both a and b
d. none of the above
Chapter 11

The lower chambers of the heart are called
a. septum
b. atria
c. ventricles
d. aorta

The upper chambers of the heart are called
a. septum
b. atria
c. ventricles
d. aorta

Which statement is NOT true about red blood cells?
a. they are constantly replenished by the bone marrow
b. they contain hemoglobin
c. they have a lifespan of about 120 days
d. they help the body fight infection

A lack of red blood cells or insufficient hemoglobin causes
a. anemia
b. iron deficiency
c. the body to feel weak and tired
d. all of the above

Exercises which involve the continuous use of large muscles are called
a. anaerobic
b. aerobic
c. intense
d. oxygen deficient

An example of an aerobic activity is
a. sprinting
b. weight lifting
c. cycling
d. jumping over hurdles

Activities in which sudden, intensive, explosive muscle contractions occur are called
a. anaerobic
b. aerobic
c. with oxygen
d. long duration activities
Chapter 12 - 18

Atrophy - Muscles become smaller from not using them.

Ligaments - Type of connective tissue which connects bones together to a joint.

Static - Type of exercise where there is no change in muscle length.

Dehydration - This is a result of a lack of water in the body.

Fast Twitch Fibers - These are fibers that are not well supplied with oxygen

Working the exact muscle group that you want to develop is called endurance.

To increase muscular endurance, you should use light weight and 3 sets of 12 to 20

When choosing an exercise gym facility to join, you must consider the type of equipment
they have.

Steroids are a synthetic form of the male hormone testosterone and are good to help build

In order to create a personal fitness plan, you must set short term, long term, and
intermediate goals.

The most effective type of activities to develop cardiorespiratory fitness are
a. anaerobic activities
b. aerobic activities
c. weightlifting
d. stretching
The exercise session should be vigorous enough to increase the heart rate to the target
zone and maintain it for
a. 5 minutes
b. 5-10 minutes
c. 10-15 minutes
d. at least 20 minutes

Which are the three essential parts of the exercise session?
a. warm up, vigorous workout, cool down
b. stretch, jog, calisthenics
c. jog, stretch, walking cool down
d. calisthenics, stretch, jog

How do you best determine the intensity of an aerobic workout?
a. distance covered
b. minutes of exercise
c. heart rate
d. number of times per week

When should the muscle toning phase of your workout occur?
a. before the warm up
b. before the exercise session
c. after the cool down
d. none of the above

The purpose of the exercise phase of the program is to
a. get the heart rate up as high as possible
b. compete with everyone else
c. keep the heart rate from getting into the target heart rate zone
d. raise the heart rate into the target heart rate zone

As your fitness level improves, it
may be necessary to re-calculate your target heart rate.
a. true
b. false

Fast twitch muscle fibers are used primarily in
a. weight training
b. anaerobic activities requiring speed and power
c. sprinting
d. all of the above
Slow twitch muscle fibers are best suited for
a. endurance activities
b. high jumping
c. weight training
d. sprinting

Which hormone is necessary for development of large muscles?
a. adrenalin
b. estrogen
c. progesterone
d. testosterone

When a muscle becomes smaller, it is called
a. atrophy
b. hypertrophy
c. concentric
d. eccentric

Strength building exercises in which you contract muscles without changing their length
are called
a. isotonic
b. isokinetic
c. isometric
d. concentric

Enlargement of the diameter of the muscle fiber causing an increase in the size of the
muscle is called
a. atrophy
b. testosterone
c. hypertrophy
d. concentric

To increase muscular strength, you should
a. use heavy weights and 3 set of 12-20 repetitons
b. use light weights and 3 sets of 12-20 repetitions
c. use light weights and 8-12 repetitions to muscular failure
c. use heavy weights and 8-12 repetitions to muscular failure, occasional multiple sets

To increase muscular endurance
a. use heavy weights and 3 set of 12-20 repetitons
b. use lighter weights and 3 sets of 12-20 repetitions
c. use lighter weights and 8-12 repetitions to muscular failure
c. use heavy weights and 8-12 repetitions to muscular failure, occasional multiple sets
Which is NOT an important safety precaution while weight training?
a. keep the weight close to your body when lifting.
b. avoid gripping the weights too tightly.
c. execute each movement under control.
d. hold your breath while lifting.

As you exercise an area of your body, it is better to exercise the large muscle groups
before working out the small muscle groups.
a. true
b. false

While you are learning a new exercise, use heavy weight but low repetitions.
a. true
b. false