1. Which of the following will occur when you establish a program of regular aerobic exercise?
You will lengthen your life.
Your heart and lungs will become stronger.
Your body will become more attractive.
Your sense of well-being will improve.
2. The ﬁtness dimension that is considered basic to whole-body ﬁtness is
3. Which of the following, when performed regularly, can most effectively increase the efficiency of
your cardiovascular system, improve your circulation, and strengthen your resistance to disease?
Jogging or brisk walking
4. Physical ﬁtness as defined in your text is
The ability to engage in vigorous tasks and leisure activities
Full functionality of all parts of the body.
The ability to exercise without pain most days of the week.
A set of attributes that relates to the ability to perform physical activity.
5. Which of the following is TRUE regarding cardiorespiratory endurance? It is
Produced by short bursts of intense movement at regular intervals.
The ability of the heart and lungs to supply oxygen to the working muscles.
The ability to perform repeated muscle contractions without fatigue.
The body’s alternative means of energy production when there is insufficient oxygen.
6. When you exercise to the point that the oxygen demands of the muscles cannot be met, your body
The overload state.
Aerobic energy production.
Anaerobic energy production.
7. After oxygen deprivation occurs, to continue the activity, your body must use energy
8. Anaerobic literally means
9. Which of the following is the BEST example of anaerobic activity?
10. Which of the following BEST explains why a veteran distance runner can go farther and at a
faster pace than a beginning runner? The
Veteran runner has stronger muscles.
Beginning runner’s cardiorespiratory system is not as developed as the veteran runner’s.
Veteran runner has received more specialized training.
beg-inning runner has a less efﬁcient distribution of body weight.
11. Your ability to maintain posture, lift, push, and pull are examples of
12. Gradually increasing the resistance that muscles have become accustomed to is the basis for the
13. The strength-building exercise method that involves exerting force against immovable objects is
14. Cybex, Mini-Gym, and Biodex are machines used in which form of resistance training’!
15. Dumbbells and barbells are used in which form of strength training?
16. Muscular endurance is BEST developed by increasing
Range of motion.
17. One advantage of isokinetic exercise is that
It encourages the user to work at maintaining balance while exercising.
The sound and feel of the exercise projects a “tough” image
Muscles are overloaded through the entire range of motion.
It is inexpensive and many individuals can participate
18. Carolina can move her shoulder joint through her natural range of motion. She has
A highly developed cardiorespiratory system.
ﬂexibility at that particular joint.
Good muscular strength.
Muscular endurance at that joint.
19. The BEST combination of effectiveness and low risk for maintaining ﬂexibility is a regular
Running and walking.
Tai chi chuan or similar discipline.
20. Body composition is an important concern because
The information helps to identify people who do not exercise.
Of the high incidence of obesity in the United States.
Without body composition data, certain exercises may do more harm than good.
A body composition assessment should accompany all exercise programs.
21. Cardiorespiratory endurance can best be achieved through all of the following EXCEPT
22. According to the American College of Sports Medicine (ACSM) recommendations for achieving
cardiorespiratory ﬁtness, the mode of activity should be
Intermittent and use mostly small muscles.
Anaerobic in nature and regular intervals.
Activities that develop ﬂexibility.
Any continuous physical activity that uses large muscles
23. According to the ACSM, which activity would NOT meet the requirement for developing cardiorespiratory ﬁtness?
24. One of the recommendations for helping you to continue with an exercise program is to
Make all components as consistent as possible.
Train in silence to help you concentrate.
Make it enjoyable.
25. To improve your cardiorespiratory fitness, you should exercise at least _ times per week.
two to four
Three to ﬁve
four to seven
One to ﬁve
26. Twenty-year-old Roger wants to begin an exercise program. As a young adult in good health
With no weight problems, to achieve signiﬁcant aerobic conditioning beneﬁts he should try to bring his
Heart rate during exercise to a sustained level of about beats per minute.
27. The ACSM recommends that a healthy adult exercise at an intensity level of
50 percent of his maximum heart rate.
Between 55 and 80 percent of his maximum heart rate.
Between 40 and 75 percent of his maximum heart rate.
Between 64 and 91 percent of his maximum heart rate.
28. The phenomenon by which aerobic exercise strengthens the heart, lungs, and blood vessels is
Maximum heart rate.
The training effect.
The target heart rate.
29. To achieve a training effect, one must exercise at which one of the following intensity levels?
Target heart rate
Maximum heart rate
Minimum heart rate
50 percent of maximum heart rate
30. Training at a level above your target heart rate will probably
Endanger your health.
Signiﬁcantly raise your maximum heart rate
Produce fatigue before much cardiorespiratory beneﬁt occurs.
Reduce the time needed to improve cardiorespiratory ﬁtness.
31. Which of the following statements about training at a level below your target heart rate is MOST
Accurate? It will
Burn some extra calories.
Produce no health beneﬁts.
Lower your target heart rate.
Lengthen the time needed to achieve a training effect.
32. Sean is exercising aerobically and wants to determine if he is training in his target heart rate
Range. Which of the following statements is FALSE?
He should find an easily accessible artery, such as the carotid, to determine heart rate.
He should feel for his pulse on the inside of his wrist, just above the base of his pinky.
He should count the number of beats he feels in a ﬁfteen—second period.
He should wear a heart rate monitor.
33. The ACSM recommends that exercise periods should last at least minutes.
34. The American College of Sports Medicine recognizes resistance training in its fitness guidelines As
Not being recommended for most people.
Important for strengthening the limbs.
Not being important to overall ﬁtness.
Important to achieving overall ﬁtness.
35. According to the ACSM, the goal of resistance training is to
Improve cardiorespiratory endurance.
Improve overall muscle strength and muscle endurance.
Allow an individual to become a competitive lifter.
Improve overall joint ﬂexibility.
36. Robyn wants to increase her ﬂexibility. What recommendation should she follow during stretching? She should
Bounce during each stretch to increase her range of motion.
Hold her breath, then exhale slowly through the stretch.
Warm up with slow, rhythmic movements prior to stretching.
Stretch beyond the point of pain to allow for greater ﬂexibility.
37. Stretching should occur
Before warming up.
Before cooling down.
After warming up and after cooling down.
Before warming up and before cooling down.
38. One of the main beneﬁts of a cool down period after exercise is to
Permit the heart to return to a resting state more rapidly.
Reduce the risk of sore muscles.
Reduce the risk of heart attack.
39. Which of the following is TRUE regarding low back pain?
It tends to happen to many adults.
It is usually caused by postural problems.
It usually requires medical intervention.
It usually is an uncommon occurrence among adults.
40. People between the ages of 45 and 64 most commonly experience which of the following
Signiﬁcant immune suppression issues
Loss of some cognitive functions
Gradual degeneration in joint cartilage
An inability to maintain an activity at one's target heart rate
41. Which of the following conditions should Sue, who is postmenopausal, be most concerned about?
A decrease in adipose tissue
Loss of calcium from the bone
An unsatisfying sexual relationship with her partner
Trouble remembering what day it is
42. Which of the following is TRUE regarding women and calcium
Women tend to consume a sufﬁcient amount of calcium.
Premenopausal women should take the recommended amount of 1,000-1,300 mg of calcium per
Postmenopausal women need to take between 800 and 1,000 mg of calcium per day.
Along with calcium, women need adequate vitamin E to aid in the absorption of calcium.
43. Although the exact mechanism is unknown, osteoporosis occurs when
The bones lose calcium.
Women experience menopause.
Undetected fractures spread to other sites in the bone.
Vitamin D is drawn from the bones for use elsewhere in the body.
44. How does exercise help to prevent osteoporosis? It
Maintains flexibility, the loss of which leads to osteoporosis.
Triggers the appetite for calcium-containing foods.
Increases the body’s output of estrogen
Helps to increase calcium deposition in bone.
45. Women who exercise regularly and whose diets include the recommended amounts of calcium
And vitamin D will have fewer problems with BLANK
Is a form of arthritis that develops as we age
Is a form of osteoporosis that occurs mainly in men.
Occurs most often in the shoulder and wrist.
Has no genetic predisposition.
47. Scientists now believe that most people’s problems with osteoarthritis are caused by
Improper stretching and warm-up prior to exercise.
Injuries that were never allowed to heal properly.
Congenital joint defects.
48. Your knee begins to ache periodically from arthritis. If you seek medical treatment for it, the
doctor‘s main goal will be to
Make you more comfortable.
Eliminate the cause of the knee pain.
Repair any damage the arthritis has caused.
Prevent the arthritis from spreading to other joints.
49. A lifelong jogger has developed osteoarthritis in his hips. Which of the following is his doctor
MOST likely to recommend as initial treatment?
Hip replacement surgery
Anti-inflammatory drugs and continued activity
Painkillers and immobilizing the legs for one to two weeks
anti-inﬂammatory drugs and stopping all running and most walking
50. A reduction in the size of muscle ﬁbers, related to the aging process is called
51. According to the United States Department of Health and Human Services‘policy on physical
Activity, which of the following statements is the most true?
At least 100 minutes of moderate-intensity physical activity per week can produce major health
An equivalent combination of moderate and vigorous physical activity can be used to achieve
Signiﬁcant health beneﬁts.
Fifty minutes of vigorous physical activity per week can produce major health beneﬁts.
There is no such thing as too much physical activity.
52. What recommendation should Tom, who is 56 years old, follow when beginning an exercise
He should train at the higher end of his target heart rate.
He should have a complete physical exam that includes a stress test.
He should begin to exercise by himself after reading a “how to” exercise book.
His exercise program should focus on physical conditioning.
53. Which of the following fitness programs would be LEAST appropriate for older adults?
54. You should always see a doctor before starting a new exercise program if you
Have a chronic disease.
Are over 35.
Have not exercised in two years.
Previously suffered an exercise—induced injury.
55. Max enjoys jogging ﬁve days per week, but now he often has pain in his knees, despite several
Shoe changes. He wants to reduce the pain and still stay in good shape. Which of the following is the
BEST option for Max now?
Rest for one week and then continue as before.
Eliminate the jogging and take up new forms of exercise.
Cut the number of weekly runs from ﬁve to three.
Replace some of his runs with low—impact activities.
56. Sports drinks might be preferred to water for ﬂuid replacement during a prolonged and intense
ﬁtness activity because they
Are absorbed by the system more quickly than water.
Also supply electrolytes and carbohydrates.
Satisfy thirst more effectively than water.
Stay fresh longer than water.
57. The improvement of your aerobic fitness capacity has been associated with a decreased risk of
Developing which types of cancer?