HP 191 Test 1

Your page rank:

Total word count: 6589
Pages: 24

Calculate the Price

- -
275 words
Looking for Expert Opinion?
Let us have a look at your work and suggest how to improve it!
Get a Consultant

What is the best definition for self-efficacy?
a. events that occur but are beyond an individual’s control
b. events that occur but are unrelated to behavior change
c. the figurative "place" that is responsible for events in a person’s life
d. a person’s belief that she or he can take action and perform a specific task

d

When choosing a target behavior to change, how can you maximize your chances of success?
a. change all negative behaviors at once
b. start changing multiple behaviors
c. start with something simple
d. start with a complicated behavior first

c

Which characteristic helps improve interpersonal and social wellness?
a. an active, creative mind
b. good physical health
c. a network of caring people
d. a great degree of self-confidence

c

Which of the following best describes a woman 25 pounds overweight who has tried a variety of diets and defends her weight by claiming all of her relatives are overweight and none has successfully lost weight?
a. internal locus of control
b. lack of motivation
c. victim of heredity
d. external locus of control

d

Which activity best describes emotional wellness?
a. being open to new ideas
b. taking time to explore your thoughts and feelings
c. getting regular medical checkups
d. finding principles by which to live your life

b

Which is an example of procrastination?
a. I better wait until after the semester break to start my program.
b. I didn’t exercise because my workout partner never called me.
c. I hate to have other people see me exercising.
d. I wanted to exercise today, but my favorite workout clothes were dirty.

a

In a behavior change program, what might create a trap that is related to social influences?
a. enlisting the aid of friends in your pursuit
b. selecting behaviors to target
c. trying to get friends or family to change their behavior
d. breaking your steps into smaller tasks

c

What can happen when a person has an external locus of control and believes he or she has a genetic predisposition to cancer?
a. The person can reinforce his or her motivation to take appropriate action.
b. The person can sabotage his or her efforts to take appropriate action.
c. The person can enhance his or her focus of control.
d. The person can gain a greater sense of control over his or her life.

b

What is the most effective way of dealing with disease?
a. medication
b. rehabilitation
c. prevention
d. surgery

c

Which is the last step in a behavior change program?
a. monitoring behavior
b. analyzing data
c. making a contract
d. setting goals

c

Which element does environmental wellness include?
a. trust
b. communication skills
c. meditation
d. waste reduction

d

Which is a characteristic of the U.S. government’s Healthy People reports?
a. updated every 2 years
b. seeking to achieve a better quality of life for Americans
c. failure to address physical activity and nutrition
d. including only broad wellness-related goals

b

Which best describes spiritual wellness?
a. prevention of injuries
b. possession of a set of guiding beliefs that give meaning to life
c. participation in community work
d. an ability to share feelings with others

b

Which of the following describes occupational wellness?
a. the quality of one’s communication skills
b. the level of fulfillment gained from one’s work
c. the livability of one’s surroundings
d. the ability to manage money

b

Which of the following is associated with tobacco use?
a. liver disease
b. compromised immune systems
c. a small number of deaths each year
d. the top causes of death in the United States

d

Which identifies the precontemplation stage in the stages-of-change model?
a. modification of behavior
b. belief there is no need for change
c. awareness of the problem
d. planning for change

b

What does a personal contract for behavior change include?
a. a prioritization of the behaviors that a person is considering changing
b. an assessment of a person’s motivation for changing a health behavior
c. a record of the circumstances surrounding a person’s target behavior
d. an objective that gives details of a person’s plan for behavior change

d

What are the three leading causes of death in the United States?
a. heart disease, cancer, and chronic b. lower respiratory diseases
cancer, diabetes, and cirrhosis
c. diabetes, osteoporosis, and cirrhosis
d. hypertension, stroke, and heart disease

a

Which of the following most negatively affects college students’ academic performance?
a. depression
b. stress
c. social life
d. excessive computer use

b

Which dimension of wellness includes optimism, trust, and self-confidence?
a) interpersonal wellness
b) spiritual wellness
c) emotional wellness
d) physical wellness

c

What may occur when there is a stress barrier to a behavior change plan?
a. It should be ignored.
b. It will remain throughout the changing process.
c. It may require you to make stress management a higher priority.
d. It will help motivate you to do your best.

c

What was the most serious threat to a person’s health in the early 1900s?
a. cancer
b. coronary heart disease
c. infectious disease
d. stroke

c

What was the approximate life expectancy in 1900?
a. 80 years
b. 60 years
c. 70 years
d. 50 years

d

Which is an example of modifying your environment to support change?
a. studying in the library instead of near the student union snack bar
b. posting your exercise log in a prominent place
c. asking a roommate to swim with you three times a week
d. buying a new CD after completing two weeks of a behavior change program

a

Which is an indication of financial wellness?
a. investing instead of saving
b. controlling your use of credit cards
c. having many credit cards
d. maintaining a high debt

b

According to the stages-of-change model of changing behavior, at which stage do people begin to make small changes in their behavior?
a. preparation stage
b. action stage
c. maintenance stage
d. contemplation stage

a

Which type of wellness involves the ability to live within your means and to manage your money?
a. interpersonal
b. financial
c. environmental
d. spiritual

b

Which is one of the nine dimensions of wellness?
a. logical wellness
b. dietary wellness
c. ecological wellness
d. spiritual wellness

d

Which of the following is a main component of the Affordable Care Act (ACA)?
a. the founding of a federal agency to oversee health concerns
b. the requirement that people must obtain health insurance or pay a penalty
c. the creation of nutritional guidelines
d. the establishment of individual health promotion goals

b

What is one way to ensure that a behavior change program continues?
a. Avoid anticipating potential problems.
b. Ignore the reactions of your friends.
c. Change the parts of the plan that are problems.
d. Try to get a friend to change his or her behavior, too.

c

What is a good strategy for achieving and maintaining a healthy body weight?
a. high-protein diets
b. short-term diets
c. colon cleansing
d. regular exercise

d

What is one outcome of a healthy diet?
a. an increased risk of heart disease
b. an increased risk of high blood pressure
c. insufficient nutrients
d. sufficient energy and nutrients

d

What is an example of the ability to think critically?
a. interpersonal and social wellness
b. emotional wellness
c. intellectual wellness
d. spiritual wellness

c

Which is true about the factors involved in wellness?
a. The often interact with each other.
b. They are difficult to identify.
c. They are entirely outside of individual control.
d. They are easy to change.

a

How does setting realistic, specific goals help a person change unwanted behavior?
a. It forces the person to take on the harder steps first.
b. It takes the focus off the person’s ultimate goal.
c. It reduces the number of rewards the person can receive.
d. It makes the ultimate goal seem more manageable.

d

Which type of wellness does protecting yourself from exposure to toxic substances in the workplace demonstrate?
a. social
b. intellectual
c. spiritual
d. environmental

d

What preparatory step may be necessary when devising a strategy or plan of action?
a. selecting a behavior to change
b. rewarding yourself with a movie
c. purchasing walking shoes for a fitness class
d. determining which events trigger the behavior

c

Which strategy can aid in behavior change?
a. reacting to challenges
b. implementing a test plan
c. having social support
d. withholding rewards

c

How has the average life expectancy changed in the past 100 years?
a. Life expectancy has increased by 10 years.
b. Life expectancy has nearly tripled in length.
c. Life expectancy has nearly doubled in length.
d. Life expectancy has decreased by 10 years.

c

What does physical wellness encompass?
a. eating well
b. a support network
c. self confidence
d. compassion

a

Which is true of the techniques and level of effort required by a behavior change program?
a. They may not help achieve a goal.
b. They may need to be evaluated.
c. They should always be easy.
d. They should never change.

b

Which is an example of rationalization?
a. I’ll start an exercise program just as soon as the semester is over.
b. I couldn’t exercise today because I had to visit a friend.
c. Next year is when I’ll start to exercise.
d. I don’t exercise, because I don’t like it.

b

What can result from appropriate stress management?
a. a decreased susceptibility to diseases
b. an inefficient immune system
c. sleep disturbances
d. fatigue

a

What are the three leading causes of death for Americans between 15 and 24 years old?
a. accidents, homicide, and suicide
b. heart disease, cancer, and suicide
c. heart disease, stroke, and cancer
d. homicide, suicide, and cancer

a

Which can be the result of excessive alcohol consumption?
a. fewer accidental deaths
b. lower weight
c. acts of violence
d. excessive sleeping

c

Which is an example of an appropriate reward for achieving a behavior change goal?
a. drinking alcohol
b. going out to dinner with friends
c. seeing a movie
d. eating a favorite food

c

Which is an example of blaming?
a. I did not have time to dry my hair before work, so I’ll walk tomorrow.
b. I’ll start my walking program when I get some sunscreen.
c. My workout partner did not call me to go to the fitness center.
d. I’ll begin my exercise program when next semester starts.

c

Which type of condition is defined as a disease that develops and continues over a long period?
a. chronic disease
b. infectious disease
c. subclinical disease
d. terminal disease

a

What is the first step in changing a health-related behavior?
a. setting specific goals
b. identifying the target behavior
c. making a personal contract
d. obtaining knowledge and information

b

Which is characteristic of the typical American diet?
a. It is too high in unhealthy fats.
b. It is too high in fiber.
c. It is too low in calories.
d. It is too low in sugar.

a

What is the best definition of locus of control?
a. a reward system that is responsible for positive lifestyle changes
b. the figurative "place" considered responsible for events in a person’s life
c. strong motivational powers that a person has available to him or her
d. the friends, family, and opponents who influence a person’s life

b

What is the key to a successful behavior change program?
a. a plan that sets goals
b. speed and aggressiveness
c. identifying multiple target behaviors
d. a qualified therapist

a

Which activity best demonstrates specificity of training?
a. bicycling to develop back strength
b. doing push-ups to develop chest and shoulder endurance
c. running to develop flexibility
d. weight training to develop cardiorespiratory endurance

b

Which condition can an exercise stress test determine?
a. joint problems
b. excess body fat
c. excess emotional stress
d. symptoms of heart disease

d

Which statement is correct regarding physical activity?
a. Activity must be in the form of a formal, continuous exercise program.
b. Activity should be decreased to compensate for common daily activities.
c. A little physical activity is better than none.
d. Regular activity should be intense to provide health benefits.

c

Which is a definition of physical activity?
a. any condition that elevates the heart rate
b. movement carried out by the skeletal muscles that requires energy
c. strength training
d. aerobic exercise

b

Which activities are best for developing cardiorespiratory endurance?
a. activities that involve working with weights or against resistance
b. activities that gently extend joints beyond their normal range of motion
c. activities that involve continuous rhythmic movements of large muscle groups
d. activities that alternate between brief periods of maximal exertion and rest

b

What is the recommended duration for a session of cardiorespiratory endurance exercise?
a. 60 to 120 minutes
b. 10 to 20 minutes
c. 5 to 10 minutes
d. 20 to 60 minutes

d

Which condition is closely linked to heart disease?
a. poor reaction time
b. low muscular strength
c. poor flexibility
d. low cardiorespiratory fitness

d

What is one effect of increasing one’s cardiorespiratory endurance?
a. Blood volume decreases.
b. The resting heart rate decreases.
c. The resting blood pressure increases.
d. The amount of blood pumped per heartbeat decreases.

b

What is the first step in creating a successful fitness program?
a. Determine your training intensity.
b. Assess your current fitness level.
c. Plan your fitness program.
d. Set specific fitness goals.

b

Which combination of activities develops healthy body composition?
a. sensible diet, stretching, and cardiorespiratory endurance exercise
b. sensible diet, resistance training, and cardiorespiratory endurance exercise
c. weight training, stretching, and cardiorespiratory endurance exercise
d. sensible diet, resistance training, and stretching

b

If one must temporarily stop exercising regularly, which factor should be maintained while the others are curtailed?
a. time
b. frequency
c. intensity
d. specificity

c

What is the best way to lose body fat?
a. crash diets
b. sensible diet and regular exercise
c. exercising alone
d. diet pills and supplements

b

Which term is defined as the ability of the body to perform prolonged, large-muscle, dynamic exercise at moderate to high levels of intensity?
a. cardiorespiratory endurance
b. muscular endurance
c. anaerobic capacity
d. adaptive capacity

a

Which of the following statements about exercise intensity is accurate?
a. The intensity level required to obtain health benefits is greater than that needed to improve fitness.
b. Fitness benefits occur when a person exercises harder than his or her normal level of activity.
c. To develop flexibility, a person must stretch the muscles to the same length each time.
d. The appropriate intensity is the same for all people.

b

Which change to muscle cells causes older adults to lose muscular strength?
a. the cells increase in number
b. the cells get larger in size
c. the cells attach to the nervous system
d. the cells get smaller in size

d

What does the Physical Activity Readiness Questionnaire (PAR-Q) achieve?
a. help set exercise goals
b. establish a proper exercise intensity level
c. identify potential exercise resources
d. determine exercise safety

d

What determines the amount of overload needed to maintain or improve one’s fitness level?
a. specificity
b. duration
c. repetition
d. warm down time

b

Which ability is a skill-related fitness component?
a. flexibility
b. endurance
c. motivation
d. agility

d

To which type of physical activity does the term exercise refer?
a. planned, structured, and repetitive activity
b. very occasional and brief activity
c. random or unstructured activity
d. discontinuous and unplanned activity

a

Which phrase describes flexibility best?
a. the ability to move the joints through their full range of motion
b. the ability to move without pain during exercise
c. the ability to move rapidly during exercise
d. sustained motion without resistance

a

Which is a good strategy for evaluating a health and fitness center?
a. Accept the lowest cost of membership.
b. Sign a long term contract.
c. Visit at the time one plans to use the club.
d. Assume equipment will be updated regularly.

c

What is another name for cycle training?
a. skill training
b. periodization
c. specificity
d. overload

b

What is the maximal improvement in the body’s ability to transport and use oxygen that people can expect because of training?
a. 40 to 50%
b. 60 to 70%
c. 5 to 30%
d. 5 to 10%

c

Which activities are on the bottom level of the physical activity pyramid?
a. walking, climbing stairs, and yard work
b. weight lifting and running
c. jogging, swimming, and bicycling
d. stretching and walking

a

Which activities best develop muscular strength and endurance?
a. activities that involve continuous rhythmic movements of large muscle groups
b. activities that decrease body fat
c. activities that involve working with resistance, such as weights or performing callisthenic exercises
d. activities that gently extend joints beyond their normal range of motion

c

Which type of exercise is a component of health-related fitness?
a. meditation
b. non-stretching
c. cardiorespiratory endurance
d. speed

c

What is muscular endurance?
a. the ability to move the joints through a full range of motion
b. the amount of time required to contract a muscle completely
c. the ability to resist fatigue and to sustain muscular tension over time
d. the amount of force a muscle can produce with a single maximum effort

c

What is a key to improving fitness?
a. exercise very hard
b. exercise consistently
c. choose the best form of exercise
d. exercise for long periods

b

According to the latest recommendations, for substantial health benefits adults should
a. do at least 150 minutes of moderate-intensity aerobic exercise per week.
b. get at least 150 minutes of vigorously intense exercise per day.
c. perform some type of resistance training every day.
d. vary the type of exercise daily for additional health benefits.

a

When do overuse or overtraining injuries occur?
a. when a person increases the intensity of exercise before increasing the time (duration) of exercise
b. when a person increases the frequency of exercise before increasing the intensity of exercise
c. when a person warms up prior to exercise
d. when a person trains 3 days per week

a

What is one way to develop a higher degree of fitness?
a. Vary the program from time to time.
b. Keep a rigid program.
c. Take time off and the restart the process.
d. Consistently overtrain.

a

What characteristic helps make goals long lasting and attainable?
a. Goals should require considerable material rewards.
b. Goals should focus on the long term rather than the short term.
c. Goals should be linked to your peers’ perceptions.
d. Goals should be clear and important to you personally.

d

Physical activity guidelines published by the U.S. Department of Health and Human Services suggest which action to achieve or maintain weight loss?
a. Exercise 45 to 60 minutes per day on most days of the week.
b. Exercise moderately for 60 to 90 minutes per day on most days of the week.
c. Exercise 10 to 20 minutes per day on most days of the week.
d. Perform resistance exercise daily.

b

How does cooling down help those who exercise?
a. It restores circulation to its normal resting condition.
b. It extends the duration of the cardiorespiratory endurance portion of the workout.
c. It is most effective for workouts of less than 20 minutes in duration.
d. It increases the chance of overtraining.

a

What principle forms the basis of the time component of the FITT principle for overload for a muscular strength program?
a. the number of sets and repetitions of specific exercises
b. a cardiorespiratory fitness program
c. the number of training days per week
d. the amount of weight lifted

a

What is the definition of muscular strength?
a. the amount of force a muscle can produce repeatedly over 60 seconds
b. the amount of force a muscle can produce with a single maximum effort
c. the ability to move the joints through a full range of motion
d. the ability to sustain a given level of muscular tension over time

b

How quickly will people who stop exercising lose up to 50% of their fitness improvement?
a. 2 months
b. 2 weeks
c. 1 week
d. 3 weeks

a

Which is most effective in improving flexibility?
stretching when muscles feel tight
a. stretching a few muscles each time
b. stretching once a month
c. stretching major muscle
d. groups regularly

d

What characterizes healthy body composition?
a. high proportion of muscle, bone, and water and an acceptably low proportion of fat
b. high proportion of bone, fat, and water and a low proportion of muscle
c. high proportion of muscle and bone and an acceptably low proportion of fat and water
d. high proportion of muscle, fat, and bone and a low proportion of water

a

The body adapting to a gradual increase in the amount of exercise is the definition of which stage of exercising?
a. the principle of assessment
b. the principle of reversibility
c. specificity of exercise
d. progressive overload

d

Which element is an energy-containing nutrient?
a. vitamin
b. oxygen
c. cholesterol
d. water

c

Which structure in the oxidative energy system produces ATP?
a. mitochondria
b. alveoli
c. atria
d. capillaries

a

To where does pulmonary circulation carry blood?
a. abdomen
b. lungs
c. brain
d. legs

b

What is a recommended treatment of minor soft tissue injuries, such as bruises?
a. staying active
b. ice
c. massage
d. stretching

b

Which organ is part of the cardiorespiratory system?
a. brain
b. kidney
c. lungs
d. liver

c

Which activity is NOT an appropriate cardiorespiratory endurance exercise?
a. fast walking
b. cycling
c. swimming
d. push-ups

d

Which problem causes the brain’s temperature regulatory center to fail?
a. heat cramps
b. heatstroke
c. dehydration
d. heat exhaustion

b

What results when heat loss exceeds the body’s ability to warm itself?
a. wind chill
b. oxidation
c. frostbite
d. hypothermia

d

On what does the recommended time (duration) of an endurance training workout depend?
a. mode
b. frequency
c. intensity
d. specificity

c

Which type of circulation does the right side of the heart provide?
a. extremity
b. cerebral
c. systemic
d. pulmonary

d

Into what substance do most carbohydrates break down during digestion?
a. amino acid
b. glucose
c. fatty acid
d.oxygen

b

Which term refers to excessive loss of body fluid?
a. dehydration
b. heat cramps
c. heatstroke
d. heat exhaustion

a

What is a typical resting heart rate for a healthy individual?
a. 90-100 bpm
b. 50-90 bpm
c. 15-30 bpm
d. 120-200 bpm

b

What should a beginner do during the initial phase of an exercise program?
a. Exercise 5 to 7 days per week.
b. Exercise at the low end of the target heart rate range.
c. Perform short but intense bouts of activity.
d. Exercise at the high end of the target heart rate range.

b

How can people avoid significant heat stress when working out?
a. Shorten the cool down period.
b. Wear clothes that allow heat to dissipate.
c. Perform intense workouts with less duration.
d. Avoid water before exercising.

b

How does regular endurance exercise contribute to better control of body fat?
a. It decreases calorie requirements.
b. It decreases daily energy expenditure.
c. It increases daily calorie expenditure.
d. It increases calorie intake.

c

What is a long-term effect of regular cardiorespiratory exercise?
a. increased heart size
b. increased platelet stickiness
c. increased body fat
d. increased resting heart rate

a

How is maximal oxygen consumption (VO2max) defined?
a. the velocity of oxygen flowing through the blood during maximum physical effort
b. the highest rate of oxygen consumption that an individual is capable of during maximum physical effort
c. the multivariate system of maintaining blood pressure during maximum physical effort
d. the genetic pressure that defines the velocity of blood flow during maximum physical effort

b

During exercise in the heat, which problem is associated with muscle fatigue?
a. dehydration
b. heat cramps
c. heatstroke
d. heat exhaustion

b

Which is the largest artery in the body?
a. atria
b. carotid
c. coronary
d. aorta

d

What is the definition of adenosine triphosphate (ATP)?
a. the stored form of glucose
b. the building block of proteins
c. the stored form of fats
d. the basic form of energy used by cells

d

Which type of injury should be treated with R-I-C-E (rest, ice, compression, elevation)?
a. blisters
b. heatstroke
c. heat cramps
d. sore knee

d

How does regular endurance exercise reduce the risk of type 2 diabetes?
a. It decreases insulin sensitivity.
b. It stores excess sugar.
c. It improves control of blood sugar.
d. It increases body fat levels.

c

By how much can Olympic-caliber distance runners increase their metabolic rate?
a. 1,000%
b. 100%
c. 500%
d. 2,000%

d

What happens to the resting heart rate as a result of regular endurance exercise?
a. It is up to 10 beats per minute higher.
b. It is 10 to 20 beats per minute lower.
c. It is 10 to 20 beats per minute higher.
d. It is up to 10 beats per minute lower.

b

What is the state of the heart during systole?
a. filling with blood
b. at rest
c. contracting
d. suffering an attack

c

What is the name for the two upper chambers of the heart that collect blood before passing it to the lower chambers?
a. ventricles
b. valves
c. atria
d. septum

c

Which large blood vessels branch off the aorta and supply the heart muscle with oxygenated blood?
a. right and left arteries
b. right and left capillaries
c. right and left venules
d. right and left coronary arteries

d

How does the VO2max of a sedentary college student compare to an older athlete?
a. The sedentary student has much higher VO2max.
b. The sedentary student has about the same VO2max.
c. The sedentary student has dangerously low VO2max.
d. The sedentary student has much lower VO2max.

b

When does the body utilize fat efficiently as a fuel?
a. during periods of short-term activity
b. during periods of high-intensity activity
c. during periods of intermittent activity
d. during periods of mild, low-intensity activity

d

What is the storage form of carbohydrate in the liver, muscles, and kidneys?
a. glucose
b. glycogen
c. lactic acid
d. adenosine triphosphate

b

What percentage of the maximum heart rate is an appropriate target heart rate zone for an average individual?
a. between 65% and 90%
b. between 80% and 95%
c. between 55% and 70%
d. between 35% and 55%

a

Which one of the following instructions for monitoring your exercise heart rate is correct?
a. Press firmly on the carotid artery.
b. Use your thumb, not one or more of your fingers.
c. Count the pulse for 15 seconds and multiply by 4.
d. Count your pulse for one minute.

c

If glycogen stores are full and the body’s immediate need for energy is met, what happens to the remaining glucose?
a. It is converted to glycogen and stored in the muscles.
b. It is excreted from the body.
c.It is converted to fat and stored in the muscles.
d. It is converted to fat and stored in the body’s fatty tissues.

d

Which statement is true regarding warm-up sessions?
a. They spread protective fluid throughout joints.
b. They can enhance performance and reduce injuries.
c. Warm-up activities are usually of high intensity.
d. Muscles work better until their temperature is above resting level.

b

Which activity primarily uses the immediate energy system?
a. running a marathon
b. in-line skating
c. weight lifting
d. walking

c

Which is the most important exercise factor for achieving training effects?
a. intensity
b. time (duration)
c. repetition
d. frequency

a

What is an immediate effect of cardiorespiratory endurance exercise?
a. decreased oxygen transport
b. decreased stroke volume
c. increased blood pressure
d. decreased blood flow to the brain

c

Which is included in the guidelines for preventing exercise injuries?
a. gradually decreasing the intensity of your workouts
b. avoiding or minimizing high impact activities
c. stretching until pain occurs
d. exercising through illnesses or fatigue

b

Which is one of the functions of the cardiorespiratory system?
a. boost the immune system
b. transport nutrients
c. produce ATP
d. oxidize waste products

b

How many seconds does it take to circulate a person’s total blood volume?
a. 30
b. 10
c. 120
d. 60

d

Which problem requires immediate medical attention?
a. heat cramps
b. heat exhaustion
c. dehydration
d. heatstroke

d

Why is cooling down after exercise important?
a. It boosts oxygen consumption.
b. It restores circulation to its normal resting condition.
c. It maintains blood flow to the extremities.
d. It spreads protective fluid within the joints.

b

Which small blood vessels distribute blood throughout the body?
a. venules
b. vascules
c. arterioles
d. capillaries

d

In addition to pulse counting, how can one monitor exercise intensity?
a. 1-mile walk test
b. time of exercise
c. frequency of training
d. ratings of perceived exertion

d

How long does the nonoxidative energy system typically provide energy?
a. 3-5 minutes
b. 10-120 seconds
c. up to 3 seconds
d. 5-60 minutes

b

What effect does regular moderate endurance exercise have on a person?
a. It increases production of free radicals.
b. It reduces the size of mitochondria.
c. It increases triglyceride levels.
d. It reduces the risk of dementia.

d

What functions do the alveoli serve in the lungs?
a. They allow for the exchange of carbon dioxide and oxygen.
b. They prevent dust and pollen from entering the lungs.
c. They ensure that air flows completely through the lungs.
d. They help to expand and contract the lungs.

a

What is the best way to offset cardiovascular stress caused by strength training?
a. flexibility exercise
b. more strength training exercise
c. cardiorespiratory endurance exercise
d. sedentary exercise

c

Which of the following does endurance exercise reduce?
a. triglycerides
b. glucose
c. high blood pressure
d. HDL levels

c

Which response occurs immediately when one exercises?
a. decreased ventilation (breathing)
b. less blood flow to the skin
c. decreased blood flow to the liver
d. increased heart rate

d

What is the best way to improve muscular endurance?
a. Use medium resistance with a medium number of repetitions.
b. Use heavy resistance with few repetitions.
c. Do resistance exercises for each muscle no more than 2 days per week.
d. Use light resistance with many repetitions.

d

Which term refers to a type of body weight exercise that emphasizes control, movement flow, and breathing?
a. isometrics
b. plyometrics
c. pilates
d. isotonics

c

Which is a good resistance training technique for developing explosive strength?
a. isokinetics
b. eccentric loading
c. plyometrics
d. isometrics

c

Which exercise program is an example of a weight-training program focused on building muscular endurance?
a. 1 set, 3-5 repetitions, 85% of 1 RM
b. 3 sets, 8-12 repetitions, 40-60% of 1 RM
c. 3 sets, 4-6 repetitions, 80% of 1 RM
d. 1 set, 8-12 repetitions, 70% of 1 RM

b

Which muscle group do lunges develop?
a. quadriceps
b. deltoids
c. pectoralis major
d. triceps

a

What determines training intensity for weight training?
a. amount of time lifting
b. number of repetitions
c. amount of weight lifted
d. number of sets

c

In weight training, what is the definition of a set?
a. group of exercises followed by a rest period
b. group of similar exercises followed by a rest period
c. group of repetitions followed by a rest period
d. single muscle contraction

c

Which condition can cause the decrease in muscle strength that is often associated with aging?
a. malnutrition
b. inactivity
c. endurance training
d. strength training

b

Which advantage is associated with static exercises?
a. They require no equipment.
b. They require special equipment.
c. They strengthen already developed muscles.
d. They mimic the speed of contraction needed for some sports.

a

When does the metabolic rate increase?
a. when muscle mass decreases
b. when muscle mass increases
c. when fat mass decreases
d. when fat mass increases

b

Which activities predominantly use slow-twitch muscle fibers?
a. shot putting
b. weight training
c. walking and jogging
d. jumping and sprinting

c

At what age do people typically begin to lose muscle mass?
a. 60
b. 50
c. 30
d. 40

c

What is the best way to build individual muscle strength and muscle size?
a. Use heavy resistance with few repetitions for multiple sets.
b. Use medium resistance with a medium number of repetitions.
c. Do resistance exercises for each muscle at least 5 days per week.
d. Use light resistance with many repetitions.

a

Which statement describes a condition of gender and strength training?
a. Women tend to lose inches and increase strength with resistance training.
b. Testosterone levels in women are about two times higher than in men.
c. Men have more muscle mass in the lower body than women do.
d. Men are about 10% stronger in upper body strength when compared to women.

a

What makes up a motor unit?
a. one motor nerve connected to muscle fibers
b. one motor nerve connected to a tendon
c. fast- and slow-twitch muscle fibers
d. one tendon and one muscle fiber

a

Which type of isotonic exercise would athletes use to simulate movement during sprinting or throwing?
a. plyometrics
b. speed loading
c. eccentrics
d. variable resistance

b

How much boost to the resting metabolic rate can strength training provide?
a. 15%
b. 10%
c. 5%
d. 1%

a

Which activity is recommended when working with free weights?
a. lift most of the weight with your arms
b. bounce the barbell against your body
c. use a spotter for all exercises
d. keep the weight close to your body

d

Which defines an antagonist muscle?
a. a muscle that is a small, weak muscle
b. a muscle that is a contracting muscle
c. a muscle that relaxes as another contracts
d. a muscle that is a strong, powerful muscle

c

What percentage of all Americans will be afflicted with low back pain at some point in their life?
a. 35%
b. 50%
c. 20%
d. 85%

d

What characterizes slow-twitch muscle fibers?
a. fatigue resistance
b. lack of oxidative energy
c. lack of endurance
d. rapid contraction

a

Which is true when comparing free weights and weight machines?
a. Free weights require less skill.
b. Free weights strengthen in ways that are more adaptable to real-life motion.
c. Free weights are less available.
d. Free weights require less coordination.

b

Which is a definition of hypertrophy?
a. a decrease in muscle fiber number
b. an increase in muscle fiber number
c. a decrease in muscle fiber size
d. an increase in muscle fiber size

d

What is the best description of isokinetic exercise?
a. applying force without movement
b. applying force while lengthening a muscle
c. applying force at a constant speed
d. applying force with movement

c

What is the recommended amount of resistance and number of repetitions for improving muscular endurance?
a. 40-60% RM; 1 to 5 repetitions
b. 40-60% RM; 15 to 20 repetitions
c. 80-100% RM; 5 repetitions
d. 70-80% RM; 1 to 5 repetitions

b

Which describes a muscle fiber?
a. a motor nerve attached to muscle cells
b. a protein structure within muscle cells
c. an individual muscle cell
d. an enzyme that facilitates metabolism within muscle cells

c

Which is a result of inactivity and aging?
a. loss of bone mass
b. increase in fat-free mass
muscles c. contracting more quickly
d. nerves connecting with more muscles

a

Which type of exercise is an individual performing when she or he jumps from a platform to the ground and then jumps back up on the platform?
a. speed loading
b. isokinetics
c. plyometrics
d. eccentrics

c

How long should the rest interval between sets last to gain muscular strength and endurance for general fitness?
a. less than 1 minute
b. 3 to 5 minutes
c. more than 5 minutes
d. 1 to 3 minutes

d

Properly aligning the spine and the strong muscles in which area can reduce such injuries as low back pain?
a. abdomen and hips
b. shoulders and chest
c. feet
d. neck

a

How does strength training help prevent and manage chronic disease?
a. decreasing bone density
b. increasing systolic blood pressure
c. improving glucose metabolism
d. increasing LDL cholesterol

c

How is muscular strength assessed?
a. by measuring the ability of a muscle to exert force rapidly
b. by measuring the most force a muscle can produce in one effort
c. by measuring the most force a muscle can produce in 10 repetitions
d. by measuring the ability to exert a submaximal force repeatedly over time

b

Which of the following is an accurate comparison between women’s and men’s body composition?
a. Women have more muscle tissue in the upper body.
b. Women have approximately the same capacity for increases in strength.
c. Women have larger muscles fibers.
d. Women have a higher speed of nervous control of muscle.

b

Which approach is recommended for strength training safety?
a. hold the thumbs away from the bar
b. hold your breath to stabilize the body during heavy lifts
c. rest between sets of exercises
d. use an alternate grip when a spotter is unavailable

c

During which exercise does a muscle lengthen as it contracts?
a. isometric exercise
b. speed-loading exercise
c. concentric contraction
d. eccentric contraction

d

What do experts say when they compare free weights to weight machines?
a. Weight machines are better for developing explosive strength.
b. Weight machines are harder to use.
c. Weight machines are safer.
d. Weight machines are less convenient.

c

Which activities predominantly use fast-twitch muscle fibers?
a. bike riding
b. hiking
c. sprinting
d. walking and jogging

c

Which activities predominantly use fast-twitch muscle fibers?
a. bike riding
b. hiking
c. sprinting
d. walking and jogging

a

What is the best classification of an exercise that includes muscular force exerted as a muscle shortens?
a. concentric
b. eccentric
c. isotonic
d. isometric

a

How is muscular endurance assessed?
a. by measuring the most force a muscle can produce in a single maximal effort
b. by measuring the most force a muscle can produce in 10 repetitions
c. by measuring the ability to exert a submaximal force repeatedly over time
d. by measuring the ability of a muscle to exert force rapidly

c

For overall fitness, how many different exercises should a weight training program include?
a. 2-3
b. 5-6
c. 8-10
d. 12-14

c

What is the best description for isometric exercise?
a. applying force while a muscle is lengthening
b. applying force with movement
c. applying force without a change in the length of the muscle
d. applying force at a constant speed

c

What is the minimum number of training days per week for gaining strength?
a. 3
b. 2
c. 6
d. 5

b

What do stability ball exercises improve?
a. isokinetic strength
b. overall power
c. handgrip strength
d. "core" endurance and strength

d

Which is a muscle group developed through spine extensions?
a. quadriceps
b. erector spinae
c. gastrocnemius
d. deltoids

b

How does strength training improve body composition?
a. primarily by decreasing muscle mass
b. primarily by increasing fat weight
c. primarily by decreasing body weight
d. primarily by increasing muscle mass

d

What characterizes fast-twitch muscle fibers?
a. rapid contraction
b. use of oxidative energy system
c. aerobic energy d. system
endurance

a

Which essential hormone do men have in higher amounts than women, allowing men to build more muscle mass than women?
a. testosterone
b. adrenaline
c. insulin
d. estrogen

a

What is the recommended amount of resistance and number of repetitions for building muscular strength rapidly?
a. 40-60% RM; 1 to 5 repetitions
b. 90-100% RM; 10 to 15 repetitions
c. 80% RM; 1 to 5 repetitions
d. 40-60% RM; 15 to 20 repetitions

c

Share This
Flashcard

More flashcards like this

NCLEX 10000 Integumentary Disorders

When assessing a client with partial-thickness burns over 60% of the body, which finding should the nurse report immediately? a) ...

Read more

NCLEX 300-NEURO

A client with amyotrophic lateral sclerosis (ALS) tells the nurse, "Sometimes I feel so frustrated. I can’t do anything without ...

Read more

NASM Flashcards

Which of the following is the process of getting oxygen from the environment to the tissues of the body? Diffusion ...

Read more

Unfinished tasks keep piling up?

Let us complete them for you. Quickly and professionally.

Check Price

Successful message
sending