Download end of course exam –fitness-‐semester 1

END OF COURSE EXAM –FITNESS-­‐SEMESTER 1 1. A risk factor for heart disease that you can control is:
A. Age
B. Physical inactivity
C. Gender
D. Heredity
2. The leading cause of death in the United States for those
over 65 years of age:
A. Heart disease
B. Cancer
C. Accidents
D. AIDS
3. The essential components of wellness are:
A. Physical and mental fitness
B. Social, physical, and intellectual fitness
C. Physical, intellectual, and spiritual fitness
D. Intellectual, physical, emotional, spiritual, and social fitness
4. A risk factor for cardiovascular disease that you cannot
control is:
A. High stress lifestyle
B. High blood pressure
C. Heredity
D. Smoking
5. One of the skill related components of fitness is:
A. Muscular strength
B. Flexibility
C. Agility
D. Muscular endurance
6. Things that contribute to disease prevention and
promoting health are:
A. Health Related Fitness
B. Skill Related Fitness
C. Social Fitness
D. Mental Fitness
7. The ability to move your body quickly from one point to
another is:
A. Power
B. Speed
C. Reaction time
D. Agility
8. The combination of strength and speed is:
A. Power
B. Speed
C. Reaction time
D. Agility
9. The ability to maintain control of the body while changing
direction is:
A. Power
B. Speed
C. Reaction time
D. Agility
10. The Zig-Zag run is used to test this component of skill
related fitness:
A. Power
B. Speed
C. Reaction time
D. Agility
11. The ability of a joint and a muscle group to move through a full range of
motion is called:
A. Muscular endurance
B. Muscular strength
C. Flexibility
D. Coordination
END OF COURSE EXAM –FITNESS-­‐SEMESTER 1 12. The ability to continue using certain muscles for a long time
is called:
A. Muscular strength
B. Muscular endurance
C. Flexibility
D. Power
13. The amount of force that can be exerted by a single
contraction of a muscle is called:
A. Power
B. Muscular strength
C. Speed
D. Muscular endurance
14. The ability to perform vigorous, large muscle exercise over a long period
of time is called:
A. Cardiorespiratory endurance/aerobic exercise
B. Anaerobic exercise
C. Muscular strength
D. Muscular endurance
15. The best time to measure your resting heart rate is
A. Immediately after exercise
B. Immediately before exercise
C. Upon waking in the morning
D. Before going to bed at night
16. The pulse can be counted by applying light pressure to a/an:
A. Capillary
B. Artery
C. Vein
D. All of the above
17. Which principal of training refers to placing increased
demands on the body?
A. Overload
B. cross training
C. Specificity
D. type
18. Increasing the difficulty of the exercise is called increasing
the _______________ of the exercise.
A. Type
B. intensity
C. Duration
D. frequency
19. When performance levels out or stays the same for a period
of time, one might say the training reached its _____________.
A. Plateau
B. Progression
C. Resistance
D. Final Pace
20. To improve cardiorespiratory fitness, it is recommended the
training program have ________ vigorous, continual workouts
are per week.
A. 6-7
B. 2-3
C. 3-5
D. 1-2
21. Training that combines two or more types of exercise in one
workout is called
A. Cross training
B. Anaerobic Training
C. Pilates Training
D. Overtraining
END OF COURSE EXAM –FITNESS-­‐SEMESTER 1 22. Three of the four general guidelines you can use to overload
your body through exercise include:
A. Training, specificity, mode
B. Warm-up, overtraining, cool down
C. Frequency, intensity, time
D. Plateau, Train, Type of exercise
23. The minimum duration or length of time for a
cardiorespiratory workout should be:
A. 60 minutes
B. 10 minutes
C. 15 minutes
D. 30 minutes
24. The gradual increase of exercise or activity over a period of
time is called:
A. Plateau
B. Progression
C. Overtraining
D. Duration/Time
25. A good warm-up will last _______ minutes and begin with
___________ exercise.
A. 5 minutes; stretching
B. 5 to I0 minutes; aerobic
C. 60 minutes; anaerobic
D. 2-3 minutes; stretching
26. Specificity is
A. Working out at a specific time each day
B. Having specific days to work out
C. Testing yourself at a specific time each year
D. Choosing an activity to improve a specific component of
fitness
27. The most effective type of activities to develop
cardiorespiratory fitness are:
A. Anaerobic activities
B. Aerobic activities
C. Weightlifting
D. Stretching
28. The target heart rate is where you want your heart rate to be:
A. During Exercise
B. At the end of training
C. At the beginning of training
D. At cool down
29. Which are the three essential parts of the exercise session?
A. Warm up, vigorous workout, cool down
B. Stretch, jog, calisthenics
C. Jog, stretch, walking cool down
D. Calisthenics, stretch, jog
30. The purpose of the target heart rate is
A. To measure how much you improve
B. To see if your exercise frequency is enough
C. To see if your workout is long enough
D. To see if you are exercising hard enough
31. The best way to determine the intensity of an aerobic
workout is to determine the:
A. Distance covered
B. Minutes of exercise
C. Heart rate
D. Number of times per week you exercise
END OF COURSE EXAM –FITNESS-­‐SEMESTER 1 32. To elevate the heart rate into the training zone, most people
should fitness walk at a rate of
A. 2 mph
B. 3-4 mph
C. 5 mph
D. 6-9 mph
Match the letter with the correct statement.
A. Skinfold
C. Cardiorespiratory
B. Aerobic
D. BMI
33. Using height and weight to measure your body composition
34. A fold consisting of a layer of fat and a layer of skin used to
determine body fat percentage
35. A term that refers to using large muscle activity at a
moderate to high intensity for a long period of time
36. The type of fitness that refers to the ability of the circulatory
system and the respiratory system to supply oxygen during
exercise
Heart Terms
A. Coronary arteries
C. Systemic pump
B. Pulmonary pump
37. Brings oxygenated blood to the heart from the aorta
38. The right side of the heart receives the unoxygenated blood
and sends it to the lungs.
39. The left side of the heart sends oxygenated blood to all of the
body’s cells through the aorta.
40. For permanent weight loss follow these guidelines:
A. Exercise regularly
B. Lose weight gradually
C. Maintain the required nutrients in your diet
D. Include a well balanced diet
41. Self imposed starvation is known as:
A. Anorexia nervosa
B. Bulimia
C. Fad diets
D. Hyperventilation
42. There are _______ calories in one pound of fat.
A. 2700
B. 2200
C. 3200
D. 3500
43. Trying to lose fat in only one area of the body is called
______________, and is not effective.
A. Fat reduction
B. Spot reduction
C. Starvation
D. Fad Diets
44. An athletic, muscular build with prominent bone and muscle
development is called a ___________body type:
A. Endomorph
B. Ectomorph
C. Obese
D. Mesomorph
END OF COURSE EXAM –FITNESS-­‐SEMESTER 1 45. ____________ is the body type related to your frame size and
distribution of fat and muscle and in inherited.
A. Endomorph
B. Somatotype
C. Ectomorph
D. Mesomorph
46. The accumulation of blood in the lower extremities that can
result in dizziness or fainting is known as:
A. Resistance
B. Risk Factors
C. Blood Pooling
D. None of the above
47. _____________ is the number of repeated lifts or movements
performed during an exercise.
A. Sets
B. Repetitions
C. Movement
D. all of these
Match the type of training with the descriptions given.
A. Isotonic
B. Isokinetic
C. Isometric
D. Interval Training
E. Circuit Training
48. Alternating periods of exercise with periods of rest
49. Exercises stations are done in order, performing one
exercise for a specific period of time before rotating to the next
station
50. Muscle tension is kept at a maximum through a full range of
motion
51. Lifting a resistance through a full range of motion
52. Strength building exercises by contracting a muscle without
changing its length (static contraction)
Matching
A. Concentric Contraction
C. Negatives
B. Eccentric Contraction
D. Static Contraction
53. One end of the muscle stays stationary while the other end
of the muscle pulls the bone and turns it around the joint
54. The muscle remains in complete contraction without
changing its length
55. The muscle returns to its resting length
56. Eccentric muscle contractions
Types of stretching
A. Dynamic
B. Static
C. Ballistic
D. Contract & Relax Stretching
57. Moving while stretching as in mimicking sport-specific
activities
58. Safe method of increasing flexibility by a gradual stretching
59. A muscle is contracted before being stretched by a partner
60. A dangerous stretch that involves bouncing or bobbing
END OF COURSE EXAM –FITNESS-­‐SEMESTER 1 Types of Muscle Movements
A. Extension
B. Flexion
C. Muscle Imbalance
61. One muscle group is worked much more than the opposing
group so it becomes much stronger
62. The bending movement around a joint
63. The straightening movement or relaxing of a muscle at a
joint.
Muscle terms
A. Hypertrophy
D. Ligament
B. Atrophy
E. Cartilage
C. Tendon
64. Connects bones to a joint
65. Connect muscle to bones
66. Found in the joint between bones and acts as a cushion
between the ends of a bone
67. The enlargement in the diameter of a muscle
68. Muscle fibers become smaller in diameter as a result of not
being used
69. The difference in using the maximum heart rate and the heart
rate reserve method to determine your training heart rate is that:
A. The heart rate reserve method of determining your target
heart rate uses the resting heart rate in the calculations
B. In finding the maximum heart rate to determine your training
heart rate, you must know your resting heart rate.
C. The heart rate reserve considers your age where as the
maximum heart rate does not need to use the resting HR
D. The age is not a consideration when using the maximum HR
70. The most accurate training HR is determined by using the
heart rate reserve calculations. A. True
B. False