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. |
False |
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. |
False |
According to cancer experts, what percentage of cancers could be prevented by being physically active and eating a healthy diet? |
One-third |
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? |
Heatstroke |
Which type of physical activity involves planned, structured, and repetitive body movement? |
Exercise |
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 |
strength |
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? |
Reversibility |
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. |
False |
A swimmer trying to improve her stroke performance concentrates mainly on upper body weight training; her training program is an example of |
specificity |
In hypothermia, death usually occurs when body core temperature drops to |
75-80°F. |
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 |
flexibility |
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. |
True |
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"? |
LDLs |
A potentially fatal condition resulting from abnormally low body core temperature is called |
hypothermia |
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. |
True |
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 |
composition |
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? |
Aerobic |
A vigorous workout raises a person's metabolic rate during exercise and for several hours afterward. |
True |
Which of the following forms of exercise focuses attention on controlled breathing and employs strengthening postures known as asanas? |
Yoga |
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. |
True |
Overuse injuries are those that occur suddenly and violently. |
False |
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. |
False |
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? |
Traumatic |
The principle of fitness training that holds that the body should be gradually required to do more than it is used to doing is |
overload. |
The amount of effort needed during a workout to improve some aspect of fitness is exercise |
intensity |
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. |
True |
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? |
Pilates |
Athletes who train too much are said to suffer from overload syndrome. |
False |
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 |
endurance |
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. |
False |