1. The extent to which the body can respond or adapt to the demands and stress of physical effort denotes

A) physical fitness.

B) physical activity.

C) peak workload.

D) anaerobic capacity.

2. All of the following are health-related components of physical fitness EXCEPT

A) cardiorespiratory endurance.

B) flexibility.

C) coordination.

D) muscular strength.

3. The extent to which the heart and lungs can respond to physical exercise is known as

A) anaerobic capacity.

B) adaptive capacity.

C) cardiorespiratory endurance.

D) cardiorespiratory capacity.

4. The primary effect of endurance exercise is to increase

A) muscle endurance.

B) muscle strength.

C) oxygen uptake ability and efficiency in the lungs.

D) the ability of the cardiovascular and respiratory systems to carry oxygen to the body.

5. Greater muscle mass makes all of the following possible EXCEPT

A) maintenance of healthy weight.

B) higher metabolism.

C) greater intelligence.

D) faster energy use.

6. A common cause of back pain is

A) weak abdominal and spinal muscles.

B) injury to intervertebral disks.

C) muscle spasm in the muscles of the back.

D) overuse injury to the back.

7. Which of the following is NOT a benefit of improved muscular strength and flexibility?

A) decreased susceptibility to injury

B) improved aerobic capacity

C) improved posture

D) full range of motion in joints

8. Which of the following is NOT a sports-related component of physical fitness?

A) speed

B) skill

C) flexibility

D) balance

9. Which of the following statements about the effects of exercise on metabolism and body composition is FALSE?

A) It 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.

10. Endurance exercise significantly increases

A) body fat.

B) daily calorie expenditure.

C) cancer risk.

D) vitamin stores.

11. Which of the following statements best describes the effect of endurance exercise on lipids?

A) It has no effect on triglycerides.

B) It decreases HDL and decreases LDL.

C) It increases HDL and decreases LDL.

D) It has no effect on lipids.

12. High levels of which the following tend to reduce total cholesterol in the body?

A) low-density lipoproteins (LDL)

B) very-low-density lipoproteins (VLDL)

C) high-density lipoproteins (HDL)

D) triglycerides

13. Evidence suggests that exercise may reduce the risk of ______ cancer in men.

A) testicular

B) breast

C) lung

D) prostate

14. Exercise tends to result in all of the following EXCEPT

A) improved emotional outlook.

B) increased fat use.

C) decreased availability of glucose.

D) decreased stress.

15. What effect does endurance exercise have on the secretion of hormones triggered by emotional stress?

A) It increases their secretion slightly.

B) It decreases their secretion.

C) It has no effect on their secretion.

D) It increases their secretion significantly.

16. All of the following statements about the effects of exercise on psychological and emotional well-being are true EXCEPT that it can result in

A) enhanced self-image.

B) improved body image.

C) mood swings.

D) increased energy level and sense of well-being.

17. In which of the following areas has exercise NOT yet proven to be helpful?

A) enhancing creativity

B) improving intelligence

C) increasing alertness

D) improving memory

18. According to the Surgeon General's report, Americans should try to expend

A) 300 calories per day.

B) 2000 calories per week.

C) 3000 calories per week.

D) 150 calories per day.

19. Another term for cardiorespiratory endurance exercise is _______________ exercise.

A) anaerobic

B) anabolic

C) aerobic

D) resistance

20. The most effective exercise program for improving cardiorespiratory function is

A) one that incorporates aerobic activity for at least 20 minutes.

B) one of high intensity but of a short duration.

C) resistive or strength training.

D) one that emphasizes speed and balance.

21. Exercising above your normal level of activity

A) is effective at developing cardiorespiratory fitness.

B) is associated with a high rate of injury.

C) makes it difficult to reach your target heart rate.

D) is not as effective as high-intensity exercise in promoting cardiorespiratory endurance.

22. Which of the following activities will provide the most aerobic benefit for a beginning exerciser?

A) racquetball

B) walking

C) basketball

D) tennis

23. Which of the following is NOT an exercise for developing cardiorespiratory endurance?

A) jogging

B) bicycling

C) bowling

D) aerobic dancing

24. 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.

25. 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.

26. 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.

27. The optimal workout schedule for endurance training is _______________ days per week.

A) 2-4

B) 3-5

C) 4-6

D) 5-7

28. An effective fitness program should

A) be competitive.

B) be built around one type of activity.

C) include skill training.

D) not overload the muscles.

29. The body's maximum ability to transport and use oxygen is called maximal

A) cardiorespiratory capacity.

B) oxygen consumption.

C) pulmonary capacity.

D) oxygen uptake.

30. One of the easiest ways to determine appropriate exercise intensity involves measuring

A) blood pressure.

B) perceived exertion.

C) heart rate.

D) running pace.

31. The fastest heart rate attainable before exhaustion occurs is called the _______________ heart rate.

A) exercise

B) maximum

C) training

D) target

32. Your target heart rate is a range based on

A) age.

B) weight.

C) exercise intensity.

D) exercise frequency.

33. After you begin a fitness program, quick improvements are typically seen at first but begin to slow down after

A) the first month.

B) the first 3 months.

C) the first 4 months.

D) the first 6 months.

34. After reaching the level of fitness you want, you can maintain fitness by exercising at the same intensity approximately _______________ times per week.

A) two

B) three

C) four

D) five

35. 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.

36. To obtain a good workout during activities such as walking or swimming slowly, the 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.

37. Which of these statements about the warm-up session is FALSE?

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.

38. In healthy people, cooling down after exercise is important to

A) maintain adequate circulation to the muscles.

B) minimize injury.

C) restore circulation to its normal resting condition.

D) maintain blood flow to the extremities.

39. Which of the following would NOT be part of resistance exercise?

A) weights

B) exercise machines

C) your own body weight

D) running

40. Weight training represents which one of the following types of exercise?

A) aerobic

B) ballistic

C) isotonic

D) isometric

41. Application of muscular force without movement is called _______________ exercise.

A) isometric

B) isokinetic

C) isotonic

D) static

42. Application of muscular force with movement is called _______________ exercise.

A) isometric

B) isokinetic

C) isotonic

D) static

43. The most popular type of exercise for increasing muscle strength is _______________ exercise.

A) isometric

B) isokinetic

C) isotonic

D) dynamic

44. Bench press develops all of the following areas EXCEPT

A) chest.

B) upper arms.

C) shoulders.

D) thighs.

45. Joe wants to incorporate weight training into his exercise regimen. What should he know about weight training?

A) Resistance in weight training is equivalent to intensity in cardiorespiratory endurance.

B) Warm-ups and cool-downs are not necessary.

C) Light weight and many repetitions will build endurance.

D) He should start with a weight that will allow for at least 20 repetitions.

46. To build individual muscle strength and muscle size, it is best to

A) use heavy resistance with few repetitions.

B) use medium resistance with a medium number of repetitions.

C) use light resistance with many repetitions.

D) do resistance exercises for each muscle at least 5 days per week.

47. To improve muscular endurance, it is best to

A) use heavy resistance with few repetitions.

B) use medium resistance with a medium number of repetitions.

C) use light resistance with many repetitions.

D) do resistance exercises no more than 3 days per week.

48. In general, to experience significant results from weight training, you should train at least _________ times a week.

A) 2-3

B) 2-4

C) 3-4

D) 3-5

49. Which one of the following statements about gender differences in muscle size and strength is true?

A) Men have a larger proportion of muscle mass in the lower body.

B) Women tend to lose inches and increase strength as a result of resistance training.

C) Men are about 10% stronger in upper body strength when compared to women.

D) Androgen levels in women are about two times higher than in men.

50. Sue has been weight training for several months. Which one of the following results would Sue be LEAST likely to notice?

A) large muscle size

B) an increase in strength

C) loss of inches

D) more muscular tone

51. 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 supplements are unknown.

52. Use of anabolic steroids may cause all of the following EXCEPT

A) acne.

B) liver disease.

C) increased risk for stroke.

D) increased risk of cancer.

53. Which of the following performance-enhancing drugs causes water retention in the muscles?

A) synthetic derivatives of testosterone

B) androstendione

C) creatine

D) argenine

54. Which of the following performance-enhancing drugs has no negative side effects?

A) anabolic steroids

B) adrenal androgens

C) erythropoietin

D) none of the above

55. Stretching exercises should be performed

A) with a swinging, bouncing motion.

B) within a 5-minute time period.

C) to the point of moderate discomfort.

D) by holding each position for 10-30 seconds.

56. More benefit can be obtained from stretching exercises if they are performed

A) before the warm-up session.

B) after the aerobic portion of the workout.

C) with a bouncing motion.

D) before you go to bed at night.

57. The first step in learning a new skill is to

A) buy the necessary equipment.

B) join a health club.

C) read books on the sport or skill.

D) get help in the form of a class or lessons.

58. Which of the following degrees/certifications would indicate proper qualifications for a fitness instructor?

A) MBA degree

B) ACSM certification

C) CPA

D) RN

59. Regarding exercise equipment, which one of the following would NOT be considered a good recommendation?

A) Before investing in new equipment, investigate it.

B) At first, buy the least expensive equipment you can.

C) Look for equipment that provides a genuine workout.

D) Ask experts for their opinions on equipment you are planning to buy.

60. Which of the following statements about fluid balance during and after exercise is FALSE?

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.

61. Serious dehydration may cause all of the following EXCEPT

A) reduced blood volume.

B) muscle cramps.

C) increased heart rate.

D) torn ligaments.

62. The recommended amount of fluid to drink during heavy exercise is

A) 12 ounces for every 60 minutes of exercise.

B) 8 ounces for every 50 minutes of exercise.

C) 8 ounces for every 30 minutes of exercise.

D) 4 ounces for every 10 minutes of exercise.

63. The best fluid replacement for the average exerciser is

A) whatever a person wants to drink.

B) cold water.

C) a sports drink.

D) any caffeine-free soft drink.

64. The key to getting into shape without injury is

A) hard work.

B) consistency.

C) taking it easy.

D) having fun.

65. 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.

66. You shouldn't increase the volume of your exercise by more than _______________ per week.

A) 1%

B) 10%

C) 30%

D) 40%

67. As described in the text, an estimate of your cardiorespiratory fitness can be obtained by

A) taking a 1.5-mile run-walk test.

B) taking a 5-mile run test.

C) estimating maximal aerobic capacity.

D) measuring maximal oxygen uptake.

68. Which of the following statements about athletic injuries is true?

A) If you are careful, you won't get injured.

B) Most injuries are neither serious nor permanent.

C) Ice should be applied for 40 minutes at a time to reduce swelling.

D) Consult a physician for all injuries.

69. For which of the following injuries is it usually unnecessary 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

70. Which of the following statements about treating injuries with heat application is FALSE?

A) It should not be used until after the swelling has gone down.

B) It helps reduce stiffness.

C) It helps relieve pain and relax muscles.

D) It should be used to help reduce swelling.

71. Soft tissue injuries should be treated using the principle of

A) all or none.

B) progressive resistance.

C) R-I-C-E.

D) P-A-S-T-A.

72. Injuries can be avoided by all of the following EXCEPT

A) staying in condition.

B) using proper body mechanics.

C) exercising during illness.

D) using appropriate equipment.

73. Athletic injuries can be avoided by all of the following EXCEPT

A) warming up thoroughly before exercise.

B) using proper body mechanics when executing sports skills.

C) returning to your exercise program after an injury as soon as possible.

D) being consistent in exercise habits.

74. The best exercise and fitness program is based on all of the following EXCEPT that it

A) promotes health and is fun to do.

B) is compatible with one's skill level.

C) will vary in activities over time.

D) requires membership in a health club.