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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