Review Ch. #11

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A sprained ankle should be iced

for 20 minutes every hour for the first 24 to 72 hours.

During the initial conditioning stage of a fitness program, it is important to exercise at high intensity to get in shape more quickly.


All of the following are part of the RICE formula for treating sports- and fitness-related injuries EXCEPT

apply heat at the injury site.

Regular physical activity has been linked to all of the following EXCEPT

lower life expectancy.

Plantar fasciitis is an inflammation of muscles in the lower back.


According to cancer experts, what percentage of cancers could be prevented by being physically active and eating a healthy diet?


All of the following are overuse injuries EXCEPT

ligament sprain.

To reduce body fat, individuals with which of the following conditions are recommended to exercise for longer periods (60 minutes per session) at reduced intensity?

Type 2 diabetes

Which exercise technique involves working to slowly and gradually lengthen a muscle or group of muscles?

Static stretching

A person with strong core muscles has improved posture and

reduced chance of injury.

Which of the following is the most serious form of heat-stress illness?


Which type of physical activity involves planned, structured, and repetitive body movement?


Training for muscle endurance can be done with

free weights, machines, resistance equipment, or your own body weight.

All of the following are ways to measure the intensity of cardiovascular exercise EXCEPT

blood gas analysis.

Which of the following is NOT a major health-related component of physical fitness?

Body image

The amount of force that a muscle can exert in one contraction is muscle


When developing a strength-training program, if you want to increase muscular strength, you need

higher intensity and fewer repetitions and sets.

For an aerobic exercise such as a Latin dance class, which measurement would you use to confirm that you are working at 70% to 90% of your maximal heart rate for improved cardiorespiratory fitness?

Target heart rate

Which of the following is TRUE about target heart rate?

It is a percentage of your maximum heart rate.

General pain that occurs below the knee and above the ankle is called

shin splints.

When doing some form of aerobic exercise, you are at a moderate level of intensity when you are

able to converse with someone.

In a fitness program, the slogan "use it or lose it" describes which principle?


If you strain a muscle during exercise, you should put heat packs on it when you get home to ease the pain and promote healing.


A swimmer trying to improve her stroke performance concentrates mainly on upper body weight training; her training program is an example of


In hypothermia, death usually occurs when body core temperature drops to


Regular aerobic exercise improves the functioning of the

heart, lungs, and blood vessels.

The body’s core muscles are the

back and abdominals.

The range of motion that a joint or series of joints can achieve is


Which of the following is NOT true about hypothermia?

It can only happen in temperatures below 32 degrees Fahrenheit.

In a fitness program, increasing the amount of weight you lift over time is an example of the

overload principle.

The least serious form of heat-related illness is

heat cramps.

A woman who does weight-bearing exercise will likely have higher bone mass and bone density than a woman who doesn’t exercise.


Which statement about heat exhaustion is TRUE?

It is a mild form of shock.

Regular aerobic exercise can reduce which type of cholesterol known as "bad cholesterol"?


A potentially fatal condition resulting from abnormally low body core temperature is called


Exercise can reduce the risk of heart disease by all of the following EXCEPT

increasing LDL levels.

Longevity is positively correlated with the intensity of regular exercise.


It is wise to deal with being outdoors in cold temperatures by

wearing layered clothing and keeping hydrated.

The relative proportions and distribution of fat and lean tissue throughout the body is its


In resistance training, which of the following represents the amount of weight or resistance that can be moved only once?

One repetition maximum (1 RM)

Which type of exercise is BEST for improving cardiorespiratory fitness?


A vigorous workout raises a person’s metabolic rate during exercise and for several hours afterward.


Which of the following forms of exercise focuses attention on controlled breathing and employs strengthening postures known as asanas?


An example of an exercise to build core strength would be

abdominal curl-ups.

Which of the following statements is TRUE about tai chi?

Tai chi is an ancient Chinese form of exercise widely practiced in the West that promotes balance, coordination, and meditation.

Athletes who engage in very extreme or intense physical activities, such as marathons, have been shown to be at an increased risk for upper respiratory tract infections.


Overuse injuries are those that occur suddenly and violently.


Which of the following would NOT be good advice for someone who is purchasing running shoes?

Make sure there is no extra room in the toe box.

If a person working in his yard on a very hot summer day begins to experience nausea, headache, dizziness, faintness, and the chills, he could be suffering from

heat exhaustion.

Regular physical activity decreases both HDL and LDL levels in the blood.


The SMART system is designed to help

improve muscular endurance.

Which statement BEST summarizes the association between exercise and improved immunity?

Moderate-intensity exercise temporarily increases the number of white blood cells, thereby boosting immunity.

Breaking a leg during a football game is an example of which type of injury?


The principle of fitness training that holds that the body should be gradually required to do more than it is used to doing is


The amount of effort needed during a workout to improve some aspect of fitness is exercise


Exercise can improve mental health and relieve stress by

affecting neurotransmitters associated with mood enhancement.

To check your pulse and determine your heart rate during aerobic exercise, it is best to place your index and middle fingers on arteries located

on the side of neck or inside the wrist.

Good advice to someone who wants to exercise in hot weather would include all of the following EXCEPT

restrict the intake of fluids before working out.

If you can perform regular moderate to vigorous levels of physical activity without excessive fatigue you are considered to be

physically fit.

What are the components of the FITT principle that apply to all types of exercise?

Frequency, intensity, time, and type

Which form of exercise involves techniques that slowly and gradually lengthen a muscle or group of muscles and the associated tendons?

Static stretching

The lower the intensity of activity, the longer the duration of exercise should be.


How long does it take for a person’s body to become accustomed to exercising in the heat?

About 2 weeks

Which form of exercise combines stretching with movement against resistance and often involves the use of devices such as tension springs or heavy rubber bands?


Athletes who train too much are said to suffer from overload syndrome.


Which of the following is an example of a test that assesses muscular endurance?

Partial curl-up test

A muscle’s ability to perform contractions for a length of time is muscle


Exercise helps with weight control by increasing the body’s

metabolic rate.

Walking to class or up a flight of stairs would be examples of

physical activity.

People who exercise regularly experience physical benefits but not psychological benefits.


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