| Question | Answer |
| When a person evaluates his or her own level of fitness and health, this is known as which type of skill? | Self-assessment |
| “Disparities in health” refers to | differences in health across ethnic and income groups |
| Self-management skills... | can be useful in altering factors related to making lifestyle changes. |
| Which of the following best describes Wellness? | Quality of life and a sense of well-being |
| Which of the following is the best description of HALE (Healthy Life Expectancy)? | Number of years of life for which a person has a good quality as opposed to having illness or impaired function |
| Hypokinetic diseases such as obesity and low back are due to: | too little activity |
| An individual's ability to interact effectively with others and to establish meaningful relationships is known as _______wellness. | social |
| The following factors are considered controllable factors except: | Age |
| Which of the following statements is true regarding health behaviors? | College students are more likely to eat poorly and abuse alcohol than older adults. |
| What is the most important contributing factor to premature death in our society? | Lifestyle |
| Which of the following statements is TRUE? | Health-related fitness is more important than skill-related fitness. |
| Taking small steps to build success is an example of which self-management skill? | Building self-confidence |
| When an individual, in meeting health goals, takes small steps that allow success, he or she is employing what self-management skill? | Building self--confidence and motivation |
| Goal setting and self-assessment are examples of which behavior change factor? | Enabling |
| What is the primary purpose of self-assessments of lifestyles? | To identify areas in which you may need to make improvements |
| Which of the following is a health-related aspect of fitness? | Strength |
| What is another name for skill-related fitness? | Motor fitness |
| Hypokinetic means: | too little exercise |
| What is the primary difference between health-related and skill-related fitness? | Health-related fitness is directly related to reduced risk of hypokinetic disease. |
| Which of the following are characteristic of SMART goals? | specific, measurable, attainable |
| The ultimate goal for any health behavior is to reach the stage of: | maintenance |
| The three priority healthy lifestyles are regular physical activity, sound nutrition, and: | stress management |
| Which of the following is currently the #1 cause of death? | Heart disease |
| An individual’s ability to cope with daily events and deal with personal feelings in a positive, optimistic, and constructive way is known as __________ wellness. | emotional |
| Which of the following is true of exercise in the heat? | Evaporation of sweat is our primary mode of heat loss. |
| Which of the following is true of hypertension? | Regular exercise helps reduce blood pressure for those with hypertension |
| Running up a hill to strengthen the leg muscles for participation in a cross-country race is an application of which fitness principle? | specificity |
| Auxiliary blood vessels that take over normal coronary blood circulation when blood flow is diminished are called: | collateral circulation |
| Which of the following is defined as the inability of the heart muscle to pump blood at a life-sustaining rate? | congestive heart failure |
| Atherosclerosis contributes to which of the following diseases? | stroke |
| Sheri is 35 years old, is sedentary and has high cholesterol but no symptoms. Which of the following is true regarding her risk during exercise? | She is in moderate risk category and is safe for moderate physical activity only. |
| Which of the following is considered a hypokinetic disease? | heart disease |
| Marjorie designed her running program to gradually increase her mileage each week. Which principle of physical activity does this represent? | progression |
| What does the FIT formula stand for? | Guidelines for how often, how hard, and how long one should exercise |
| What is the recommended amount of physical activity for children?: | 60 minutes per day |
| Which of the following is true regarding physical activity and diabetes? | Physical activity reduces diabetes risk by improving sensitivity to insulin. |
| Delayed onset muscle soreness is due to: | microscopic muscle tears |
| Hypokinetic diseases refer to those that are caused by: | inactivity |
| Which of the following statements is TRUE regarding obesity and premature death? | A person who is both fat and fit is at lower risk than someone who is thin but unfit |
| What is the most common reason people give for not exercising? | They don't have the time. |
| After participating in an exercise program, individuals should expect their heart rate to_______________, reflecting a positive training adaptation | decrease |
| When a person has hot, flushed, dry skin with a fast pulse, this could be a sign of: | heat stroke |
| Jake wanted to improve his rock-climbing abilities so he decided to strengthen his forearms with wrist curls. Which principle of physical activity does this represent? | specificity |
| What is meant by “compression of morbidity”? | Shortening the total number of years that illnesses or disabilities occur |
| What does the “F” in the acronym FIT stand for? | Frequency |
| Which two components of fitness should be emphasized in a warm-up? | Aerobic activity and stretching |
| What is the primary purpose of a cardiovascular cool down? | Minimize blood pooling and speed recovery |
| When target levels of fitness have been achieved, the next goal should be: | a maintenance program |
| Which principle supports the need to do more than normal for benefits to occur? | Overload |
| Which of the following is NOT true about physical activity? | It increases insulin resistance |
| Joe is 47 years old, inactive and has high blood pressure. What advice would you give him about beginning vigorous exercise? | Get professional screening before beginning a vigorous exercise program. |
| Which of the following statements best describes the level of the pyramid called Active Aerobic Activities? | This type of activity can control body fatness and build cardiovascular fitness. |
| Which of the following is true regarding physical activity and cancer? | Physical activity has been shown to reduce risks of some cancers |
| Adults are less likely to meet the guidelines for which of the following activities? | flexibility |
| Which of the following should occur as a result of a general warm-up? | Increased body temperature |
| Which segment of the population tends to have the lowest prevalence of heart disease? | Caucasian females |
| Which list includes only primary risk factors for heart disease? | Physical inactivity, high blood pressure, and smoking |
| Which of the following is true regarding activity and osteoporosis? | Activity helps in maintaining bone density and decreasing risk for osteoporosis |
| Which of the following is most related to good metabolic fitness? | normal blood pressure |
| The most accurate measure of cardiovascular fitness is a: | maximal oxygen uptake test |
| One MET is referred as: | energy expended at rest |
| What is one reason lifestyle activities are placed at the bottom of the physical activity pyramid? | Most people can easily perform them |
| Which is true of the heart? | A healthy heart pumps more blood with each beat. |
| Mary wants to improve her fitness enough to run a 10K race. What is probably the best exercise program for her to maintain her fitness? | Run 4 to 5 times a week for 30 to 40 minutes at a time. |
| What factors contribute to the energy cost of a given activity? | intensity of actvity |
| What is the primary benefit of wearing a heart rate monitor? | Immediate feedback of exercise heart rate |
| Which of the following would be least likely to improve cardiovascular fitness? | Walking for 15 minutes, 2 days per week |
| _____is the best example of lifestyle physical activity. | Raking leaves |
| A daily step count of 10,000 is : | too rigorous a standard for sedentary people. |
| Brisk walking would most likely be at what MET level? | 4 |
| The bicycle and step tests are less influenced by motivation because: | one must exercise at a specified workload and at a regular pace |
| __________________ means “in the presence of oxygen”. | Aerobic |
| Which of the following is true regarding the cardiovascular system? | fit people will have a lower resting heart rate |
| Which of the following is a good guideline for measuring heart rate during exercise? | Keep moving while locating the pulse, then stop and count the pulse |
| Good coronary circulation | nourishes the heart and reduces the risk of a heart attack. |
| Cardiovascular fitness is considered the most important aspect of physical fitness because: | it reduces risks for chronic disease |
| Which of the following is NOT a benefit of lifestyle physical activity? | It promotes higher levels of fitness than aerobic sports. |
| Which of the following BEST summarizes the relationship between cardiovascular fitness and cardiovascular risk | As cardiovascular fitness increases, risk decreases |
| Activity that is slow and sustained for relatively long periods without resting is known as activity. | continuous aerobic |
| Which of the following is true regarding muscular fitness? | Relative strength of women is similar to that of men |
| Which point was emphasized in the most recent physical activity guidelines (both the ACSM/AHA Guidelines and the DHHS Guidelines)? | greater amounts of physical activity can provide additional benefits. |
| The recommended training method for muscle fitness is referred to as: | progressive resistance exercise |
| Vigorous recreational activities are recreational activities that: | are of similar intensity as vigorous aerobics. |
| A measure of the maximum amount of force that a muscle can exert one time is called: | strength |
| Which of the following is true? | Moderate physical activity is not intense enough for health benefits in fit individuals. |
| Lack of fitness in which muscle group is typically related to poor posture and potential back problems? | Abdominals |
| ___________ activity is defined as rhythmical, using large muscles and performed in a continuous manner | Aerobic |
| The capacity of a muscle to continue contracting over a long period of time is called: | muscular endurance |
| If your exercise goal is to gain strength, you should use which of the following? | high resistance/low repetitions |
| Which of the following statements is most accurate regarding the maintenance of strength? | Once strength is developed, fewer days per week are necessary for maintenance. |
| The primary reason good muscular fitness is associated with wellness and quality of life because: | a person with good muscular fitness is able to perform for long periods of time without undue fatigue. |
| Why are various forms of water exercise useful for cardiovascular fitness programs? | Water provides an effective source of resistance for aerobic training. |
| What are the five Health Related Fitness Areas? | Cardiovascular fitness, Muscle Strength, Muscle Endurance, Flexibility, Body Composition. |
| What are the FIT principles for Cardiovascular Fitness? | F= 3-5 days, I=105-175 Bpm, T= 20-50 min per day |
| What are the FIT principles for Muscle Strength? | F=2-3 days, I= 60-80% 1Rm, T= 1-3 sets, 3-8 reps |
| What are the FIT Principles for Muscle Endurance? | F= 3 days, I= 20-50% 1 Rm, T= 2-5 sets, 9-25 reps |