A Wellness Way of Life 11th Edition by Gwen Robbins – Test Bank

 

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Sample Test

Chapter 03

Developing and Assessing Physical Fitness

 

 

Multiple Choice Questions

1.   Reports indicate that the average American’s weight
A.is increasing.
B. is decreasing.
C. is remaining the same.
D. is similar to Americans fifty years ago.
E. has not been researched.

 

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Topic: The Importance of Exercise

2.   Which of the following is NOT considered a hypokinetic condition?
A.coronary heart disease
B. osteoporosis
C. pneumonia
D. obesity
E. diabetes

 

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Topic: The Importance of Exercise

3.   Findings of several studies show that the physical fitness levels of American youth are
A.increasing.
B. decreasing.
C. remaining the same.
D. similar to their parents.
E. equal to European children.

 

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Topic: The Importance of Exercise

 

4.   Which of the following statements is TRUE concerning health benefits from physical activity?
A.Physical activity must be in a single session to be beneficial.
B. Include 30 minutes of moderate intensity aerobic exercise 5 days a week for health.
C. Adding daily physical activity impacts health statistics for disease but not for cancer or other health conditions.
D. Adults over age 65 should avoid physical activity.
E. Shopping, mopping, and taking out trash count as moderate physical activity.

 

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Topic: The Importance of Exercise

5.   We know that four behaviors account for 78% of the risk of chronic disease. Which of these can cut risk of premature death in half?
A.not using tobacco
B. eating a healthy diet
C. exercising most days of the week
D. not abusing alcohol
E. All four behaviors must be implemented to cut the risk of premature death in half.

 

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Topic: The Importance of Exercise

6.   Increasing levels of obesity are related to inactivity as the average American now spends more than half of the day
A.sitting.
B. eating.
C. sleeping.
D. online.
E. texting.

 

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Topic: The Importance of Exercise

 

7.   To attain the health benefits from physical activity, the emphasis should be on exercise of _________ intensity.
A.moderate
B. intense
C. leisurely
D. punishing
E. maximum

 

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Topic: The Importance of Exercise

8.   A minimum of _________ minutes per day of vigorously intense aerobic exercise is recommended for health benefits.
A.10
B. 20
C. 40
D. 60
E. 90

 

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Topic: The Importance of Exercise

9.   Exercise for Americans over 65 years of age should include aerobic activity, strengthening, flexibility, and
A.agility training.
B. coordination.
C. sport-specific skills.
D. power drills.
E. balance.

 

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Topic: The Importance of Exercise

 

10.                ACSM recommends a minimum of __________ minutes per day of moderate-intensity exercise for health.
A.10
B. 15
C. 30
D. 60
E. 90

 

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Topic: The Importance of Exercise

11.                For health-related fitness, the ACSM recommends doing 8-10 strength training exercises _________ days per week.
A.two
B. three
C. four
D. five
E. six

 

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Topic: The Importance of Exercise

12.                In a landmark study of physical fitness and longevity, Dr. Stephen Blair found that the greatest reduction in risk of death occurred between the _________ levels of fitness.
A.low and medium
B. medium and high
C. high and extremely high

 

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Topic: The Importance of Exercise

 

13.                An example of a vigorous level of moderate of activity is
A.fishing.
B. washing and waxing the car.
C. gardening.
D. dancing fast.
E. washing windows.

 

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Topic: The Importance of Exercise

14.                For balanced fitness, cardiorespiratory exercises should be supplemented with 8-10 __________-developing exercises 2-3 times per week.
A.strength
B. agility
C. speed
D. coordination
E. flexibility

 

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Topic: The Importance of Exercise

15.                A health-related fitness component is
A.flexibility.
B. agility.
C. speed.
D. coordination.
E. All of these are health-related fitness components.

 

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Topic: The Health-Related Components of Fitness

 

16.                Which of the following fitness components is performance-related?
A.speed
B. power
C. agility
D. reaction time
E. All of these are performance-related fitness components.

 

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Topic: The Health-Related Components of Fitness

17.                The most important health-related component of physical fitness is
A.body composition.
B. cardiorespiratory endurance.
C. muscular strength.
D. muscular endurance.
E. flexibility.

 

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Topic: The Health-Related Components of Fitness

18.                What is the term for the capacity of a muscle to exert a repeated force against resistance?
A.muscular overload
B. muscular endurance
C. muscular strength
D. muscular hypertrophy
E. muscular duration

 

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Topic: The Health-Related Components of Fitness

 

19.                The key to progressive overload is to increase exercise time by no more than __________ percent per week.
A.10
B. 15
C. 30
D. 50
E. 60

 

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Topic: The Principles of Fitness Development

20.                The 1.5-mile run test measures
A.muscular strength.
B. muscular endurance.
C. flexibility.
D. cardiorespiratory endurance.
E. body composition.

 

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Topic: Assessing Physical Fitness

21.                The sit and reach test measures
A.muscular strength.
B. muscular endurance.
C. flexibility.
D. cardiorespiratory endurance.
E. body composition.

 

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Topic: Assessing Physical Fitness

 

22.                The abdominal curls test measures
A.muscular strength.
B. muscular endurance.
C. flexibility.
D. cardiorespiratory endurance.
E. body composition.

 

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Topic: Assessing Physical Fitness

23.                The step test measures
A.muscular strength.
B. muscular endurance.
C. flexibility.
D. cardiorespiratory fitness.
E. body composition.

 

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Topic: Assessing Physical Fitness

24.                Muscular strength is
A.the ability to move joints to bend, stretch, and twist.
B. the ability of a muscle to exert a maximal force against resistance.
C. the relative amounts of fat and lean body tissue that comprise the body.
D. activities that use muscles in warm-up that will be used in the conditioning bout.

 

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Topic: The Health-Related Components of Fitness

 

25.                An example of a test of muscular strength is the __________ test.
A.step
B. sit and reach
C. timed sit-ups
D. 500-yard water run
E. maximal bench press

 

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Topic: Assessing Physical Fitness

26.                What is flexibility?
A.the ability to move joints to bend, stretch, and twist movement of a joint through a full range of motion
B. the capacity of a muscle to exert a force against a resistance
C. the relative amounts of fat and lean body tissue that comprise the body
D. activities that use muscles in warm-up that will be used in the conditioning bout

 

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Topic: The Health-Related Components of Fitness

27.                Task-specific activity is
A.the ability to move joints to bend, stretch, and twist.
B. the capacity of a muscle to exert a force against a resistance.
C. the relative amount of fat and lean body tissue that comprise the body.
D. exercise using the same muscles that will be used in the conditioning bout but at a lowered intensity level.

 

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Topic: The Three Parts of a Workout

 

28.                Body composition is
A.the ability to move joints to bend, stretch, and twist.
B. the capacity of a muscle to exert a force against a resistance.
C. the relative amounts of fat and lean body tissue that comprise the body.
D. activities that use muscles in warm-up that will be used in the conditioning bout.

 

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Topic: Body Composition Tests

29.                The principle of specificity is
A.a gradual increase in physical activity beyond what is accustomed.
B. when only muscles and body systems being exercised will show beneficial change.
C. the capacity of your heart, blood vessels, and lungs to deliver oxygen to your tissues.
D. the ability of the muscle to exert repeated force against resistance.

 

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Topic: The Principles of Fitness Development

30.                Muscular endurance is
A.a gradual increase in physical activity beyond what is accustomed.
B. when only muscles and body systems being exercised will show beneficial change.
C. the capacity of your heart, blood vessels, and lungs to deliver oxygen to your tissues.
D. the ability of the muscle to exert repeated force against resistance.

 

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Topic: The Health-Related Components of Fitness

31.                Cardiorespiratory endurance is
A.a gradual increase in physical activity beyond what is accustomed.
B. when only muscles and body systems being exercised will show beneficial change.
C. the capacity of your heart, blood vessels, and lungs to deliver oxygen to your tissues.
D. the ability of the muscle to exert repeated force against resistance.

 

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Topic: The Health-Related Components of Fitness

 

32.                Physical fitness is
A.a gradual increase in physical activity.
B. the ability of the body to function at optimal efficiency.
C. made of warm-up, conditioning bout, and cool-down.
D. the body’s tendency to decondition when a person stops exercising.
E. doing two or more types of exercise in one session.

 

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Topic: Defining Physical Fitness

33.                Cross-training is
A.a gradual increase in physical activity.
B. the ability of the body to function at optimal efficiency.
C. a warm-up, conditioning bout, and cool-down.
D. the body’s tendency to decondition when a person stops exercising.
E. doing two or more types of exercise in one session.

 

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Topic: The Principles of Fitness Development

34.                According to the ACSM, it is generally safe for men under age 40 and women under 50 to begin a vigorous exercise program if they are healthy and
A.have not had a recent ankle sprain.
B. have had a satisfactory medical checkup in the past 2 years.
C. are not overweight.
D. have participated in sports sometime in the last 10 years.
E. do not fatigue easily.

 

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Topic: Assessing Physical Fitness

 

35.                Progressive overload occurs when
A.muscle elasticity is reduced.
B. the internal temperature of the muscles is decreased.
C. mental preparation for exercise is improved.
D. endurance is increased.
E. blood flow to the muscles is decreased.

 

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Topic: The Principles of Fitness Development

36.                Warm-up is defined as
A.preparing psychologically for a workout.
B. increasing the heart rate.
C. increasing muscle elasticity.
D. increasing the internal muscle temperature.
E. All of the answers are correct.

 

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Topic: The Three Parts of a Workout

37.                The conditioning bout should last __________ minutes.
A.5-10
B. 10-15
C. 20-30
D. 30-45
E. 50-60

 

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Topic: The Three Parts of a Workout

 

38.                The principle of _________ states that changes occurring with exercise are reversible and, if a person stops exercising, the body will decondition and adapt to the decreased activity level.
A.reversibility
B. individual differences
C. cross-training
D. specificity

 

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Topic: The Principles of Fitness Development

39.                The principle of _________ states that people vary in their ability to develop fitness components.
A.reversibility
B. individual differences
C. cross-training
D. specificity

 

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Topic: The Principles of Fitness Development

40.                The term used to describe a gradual increase in physical activity, working beyond accustomed levels to improve physiological functioning, is
A.intensity.
B. specificity.
C. endurance.
D. progressive overload.

 

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Topic: The Principles of Fitness Development

 

41.                Susan wishes to improve her abdominal and arm muscular endurance. The best way to do this is to
A.do abdominal curls and pushups.
B. stretch before and after workouts.
C. perform aerobic dance with hand weights.
D. reduce her body fat.

 

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Topic: Assessing Physical Fitness

42.                Bill was surprised that his bench press results were low, even though he had been jogging regularly. What exercise principle does this illustrate?
A.specificity
B. progressive overload
C. FITT
D. reversibility
E. cross-training

 

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Topic: The Principles of Fitness Development

43.                Which of the following is the best example of cross-training?
A.two days a week each of running, rope jumping, and treadmill
B. weight training six days a week, alternating upper and lower body
C. playing volleyball and basketball different seasons
D. stretching daily, alternating swimming and weight training five days
E. two days per week yoga workout and two days per week stretching

 

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Topic: The Principles of Fitness Development

 

44.                The main purpose of fitness testing is to
A.compare your fitness level with others in the class.
B. provide an opportunity for competition with classmates.
C. help you identify your current fitness levels.
D. determine if you need medical clearance before beginning an exercise program.
E. determine your fitness potential.

 

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Topic: Assessing Physical Fitness

45.                It is important to check with your physician before taking a cardiorespiratory fitness test if you
A.are over 35 years of age.
B. smoke cigarettes.
C. are 20 or more pounds overweight.
D. have high blood pressure.
E. All of the answers are correct.

 

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Topic: Assessing Physical Fitness

46.                Which of the following is a laboratory test of oxygen consumption?
A.treadmill exercise tolerance test
B. 1.5-mile run/walk
C. 1-mile walk test
D. 5-mile bicycle ride
E. 500-yard swim test

 

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Topic: Assessing Physical Fitness

 

47.                Which of the following recommendations should be followed prior to taking any cardiorespiratory endurance test?
A.Avoid taking the test under conditions of extreme heat and cold.
B. Do not eat a heavy meal for up to three hours prior to the test.
C. Do not smoke for up to three hours prior to the test.
D. Rest from exercise for one day prior to the test.
E. All of the answers are correct.

 

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Topic: Assessing Physical Fitness

48.                The best field test of aerobic capacity is the
A.treadmill test.
B. push up test.
C. bicycle ergometer test.
D. 1.5-mile run test.
E. step test.

 

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Topic: Assessing Physical Fitness

49.                You may begin to experience benefits from a fitness program in _________ weeks.
A.1-2
B. 3-4
C. 5-7
D. 8-12
E. 13-16

 

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Topic: Assessing Physical Fitness

 

50.                BOD POD, skinfold calipers, and bioelectrical impedance are used to measure
A.cardiorespiratory endurance.
B. muscular strength.
C. muscular endurance.
D. flexibility.
E. body composition.

 

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Topic: Body Composition Tests

51.                Which of the following statements is TRUE regarding the effects of warm-up?
A.Muscle elasticity is reduced.
B. Internal temperature of the muscles is decreased.
C. Mental preparation for exercise is improved.
D. Endurance is increased.
E. Blood flow to the muscles is decreased.

 

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Topic: The Three Parts of a Workout

52.                What is the purpose of the warm-up?
A.to prepare psychologically for the workout
B. to increase heart rate
C. to increase muscle elasticity
D. to increase the internal muscle temperature
E. All of the answers are correct.

 

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Topic: The Three Parts of a Workout

 

53.                Joe has been running daily and is starting to get shin splints. He wants to avoid making this worse and maintain his aerobic conditioning so he can run in a race in 2 weeks. His best option is to
A.maintain his daily running.
B. switch to strength training.
C. alternate running with a low-impact aerobic activity.
D. stop running and do swimming workouts until the shin pain resolves.

 

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Topic: The Principles of Fitness Development

54.                Bill was traveling for business and didn’t take time for his usual daily three-mile run. When he returned home and went out for a run, he found he tired easily and had to walk a lot. This demonstrates what principle of fitness development?
A.progressive overload
B. balance
C. specificity
D. reversibility

 

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Topic: The Principles of Fitness Development

55.                Why are field tests of cardiorespiratory fitness used in class instead of laboratory tests?
A.Field tests are more accurate than laboratory tests.
B. Laboratory tests lack the specificity of field tests.
C. Field tests make it easy to test yourself or a group to measure progress.
D. Laboratory tests do not account for individual differences in fitness components.

 

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Topic: Assessing Physical Fitness

 

True / False Questions
 

56.                Physical fitness is the ability of the body to function at optimal efficiency.
TRUE

 

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Topic: Defining Physical Fitness

57.                Exercise should be physically exhausting in order to improve physical fitness.
FALSE

 

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Topic: The Importance of Exercise

58.                The minimum length of an exercise session that is necessary to improve cardiorespiratory endurance is 40 minutes.
FALSE

 

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Topic: The Three Parts of a Workout

59.                The ACSM recommends that we should exercise until we are soaked with sweat if we are going to benefit from the exercise.
FALSE

 

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Topic: The Three Parts of a Workout

60.                We know that four behaviors account for 78% of the risk of chronic disease. Exercise alone can cut risk of premature death in half.
TRUE

 

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Topic: The Importance of Exercise

 

61.                Obesity is common in the US and the average American gains 1-2 pounds per year throughout adulthood.
TRUE

 

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Topic: The Importance of Exercise

62.                Healthy People 2020 exercise objectives are upgraded every 5-10 years as Americans meet and exceed the original goals.
FALSE

 

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Topic: The Importance of Exercise

63.                Exercise for Americans over 65 years of age should be limited to flexibility and balance to avoid increasing health problems.
FALSE

 

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Topic: The Importance of Exercise

64.                A landmark study by Steven Blair et al. on “The Effects of Physical Fitness on Mortality Rates” showed that a modest improvement in fitness among the most unfit can bring about substantial health benefits.
TRUE

 

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Topic: The Importance of Exercise

65.                Skill, speed, agility, hand-eye coordination, and flexibility are the five major health-related fitness components.
FALSE

 

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Topic: The Health-Related Components of Fitness

 

66.                Body composition refers to one’s body weight.
FALSE

 

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Topic: Body Composition Tests

67.                Muscular strength and endurance are the most important components of health-related fitness.
FALSE

 

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Topic: The Health-Related Components of Fitness

68.                The “gold standard” of strength measurements is one single maximal lift (on-rep max).
TRUE

 

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Topic: Assessing Physical Fitness

69.                Muscular endurance is the ability of a muscle to exert a submaximal force repeatedly or continuously over time.
TRUE

 

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Topic: Assessing Physical Fitness

70.                Flexibility is a valuable asset in daily activities.
TRUE

 

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Topic: Assessing Physical Fitness

 

71.                While engaging in aerobic exercise, participants should warm up by performing task-specific activities.
TRUE

 

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Topic: The Three Parts of a Workout

72.                The warm-up and cool-down segments of your workout should be from 5 to 15 minutes in length each.
TRUE

 

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Topic: The Three Parts of a Workout

73.                A slight sweat is a good indication of an adequate warm-up.
TRUE

 

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Topic: The Three Parts of a Workout

74.                Ballistic stretching exercises are preferable to static stretching exercises for improving flexibility.
FALSE

 

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Topic: The Three Parts of a Workout

75.                Doing ballistic stretches is a good, quick way to warm up if you are short on time.
FALSE

 

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Topic: The Three Parts of a Workout

 

76.                A good warm-up may reduce risk of injury during exercise.
TRUE

 

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Topic: The Three Parts of a Workout

77.                Cool-down after vigorous exercise is helpful in preventing muscle tightness and stiffness.
TRUE

 

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Topic: The Three Parts of a Workout

78.                The principle of progressive overload recognizes that, to achieve the greatest benefits from an exercise program, there must be a gradual increase in physical activity.
TRUE

 

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Topic: The Principles of Fitness Development

79.                Stretching to increase flexibility should occur in the cool-down phase of your workout for maximum results.
TRUE

 

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Topic: The Three Parts of a Workout

80.                The cool-down represents the period after the conditioning bout where activities are continued at a lower intensity.
TRUE

 

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Topic: The Three Parts of a Workout

 

81.                The cool-down prevents blood from pooling in the extremities.
TRUE

 

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Topic: The Three Parts of a Workout

82.                Training for a triathlon (swim, bike, run) is a good example of cross-training.
FALSE

 

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Topic: The Principles of Fitness Development

83.                A goal in fitness assessment is to measure the effectiveness of your exercise program.
TRUE

 

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Topic: Assessing Physical Fitness

84.                Cross-training can be used to develop all five health-related fitness components.
TRUE

 

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Topic: The Principles of Fitness Development

85.                Cross-training develops a balance of strength in opposing muscle groups.
TRUE

 

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Topic: The Principles of Fitness Development

 

86.                A sedentary, overweight, 20-year-old smoker need not seek medical clearance before beginning an exercise program.
FALSE

 

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Topic: Assessing Physical Fitness

87.                The principle of specificity explains why a jogger is exhausted after a swimming workout.
TRUE

 

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Topic: The Principles of Fitness Development

88.                If you are a nonexerciser over age 50 and in good health, you should seek medical clearance before beginning an exercise program.
TRUE

 

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Topic: Assessing Physical Fitness

89.                Muscular strength is one of the best overall indicators of physical fitness.
FALSE

 

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Topic: Assessing Physical Fitness

90.                A laboratory exercise tolerance test is a practical method for testing large groups of people.
FALSE

 

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Topic: Assessing Physical Fitness

 

91.                According to the ACSM, it is generally safe for men under age 40 and women under 50 to begin a vigorous exercise program if they are healthy and have had a satisfactory medical checkup in the past two years.
TRUE

 

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Topic: Assessing Physical Fitness

92.                Health-related fitness benefits can be experienced by those who score at the “average” level in physical fitness tests.
TRUE

 

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Topic: Assessing Physical Fitness

93.                Field tests of cardiorespiratory endurance are generally based on physiological performance or a parameter such as pulse rate.
TRUE

 

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Topic: Assessing Physical Fitness

94.                Air temperature is not important when taking a cardiorespiratory endurance test.
FALSE

 

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Topic: Assessing Physical Fitness

95.                Muscular strength is often measured by a maximal lift with weights.
TRUE

 

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Topic: Assessing Physical Fitness