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Fit and Well quizzesThese are the quizzes for the first six chapters of Fit and Well for some De Anza College swim classes.
______________________________________________
NAME ______________________
Quiz Chapter 1
Write your answers on the line in front of the question number
______1. The key to a successful behavior change program is
A) a well designed guidebook.
B) speed and aggressiveness.
C) a plan that sets goals.
D) a qualified therapist.
______2. Donna is about 25 pounds overweight, has tried a variety of diets, and has repeatedly failed to maintain weight loss. She defends her weight with the explanation that almost all of her relatives are overweight and none has ever been successful with attempts to lose weight. Donna can best be described as
A) being unmotivated.
B) having an external locus of control.
C) having an internal locus of control.
D) being a victim of heredity.
______3. If you have an external locus of control, believing you have a genetic predisposition to cancer can
A) reinforce your motivation to take appropriate action.
B) sabotage your efforts to take appropriate action.
C) enhance your locus of control.
D) lead to a greater sense of control over your life.
______4. Locus of control is best defined as
A) strong motivational powers.
B) the figurative 'place' considered responsible for events in a person's life.
C) the friends and family who influence your life.
D) a reward system responsible for positive lifestyle changes.
_______5. When choosing a target behavior to change, you maximize your chances of success by
A) changing all your negative behaviors at once.
B) starting with a complicated behavior first.
C) starting with something simple like snacking on candy.
D) combining behaviors such as starting exercise and stopping smoking.
______6. The first step in changing a health related behavior is
A) making a personal contract.
B) obtaining knowledge and information.
C) identifying the target behavior.
D) setting specific goals.
______7. A diet high in calories and fat and low in fiber can lead to all of the following EXCEPT
A) pneumonia.
B) cancer.
C) heart disease.
D) stroke.
______8. The typical American diet is
A) too low in calories.
B) too high in fiber.
C) too low in sugar.
D) too high in unhealthy fats.
______9. The three leading causes of death in the United States are
A) cancer, diabetes, and cirrhosis.
B) hypertension, stroke, and heart disease.
C) heart disease, stroke, and cancer.
D) diabetes, osteoporosis, and cirrhosis.
______10. A capacity to think critically is an example of
A) emotional wellness.
B) intellectual wellness.
C) interpersonal and social wellness.
D) spiritual wellness.
______________________________________________
Name _____________________
Chapter 2
Write your answers on the line in front of the question number
_______1. The first step in creating a successful fitness program is to
A) determine your training intensity.
B) assess your current fitness level.
C) set specific fitness goals.
D) plan your fitness program.
_______2. People who stop exercising can expect to lose up to 50% of their fitness improvement
within
A) 1 week.
B) 2 weeks.
C) 1 month.
D) 2 months.
_______3. The body adapting to a gradual increase in the amount of exercise is the definition of
A) progressive overload.
B) specificity of exercise.
C) the principle of reversibility.
D) the principle of assessment.
________4. The goal of physical training is to
A) reduce body fat rapidly without the use of dieting.
B) produce long term changes and improvements in the body's functioning.
C) reduce one's capacity to expend energy during physical work.
D) bring about changes in one's capacity to handle psychological stress.
_______5. Healthy body composition is best characterized by a
A) high proportion of muscle and bone and a low proportion of fat and water.
B) high proportion of muscle, fat, and bone and a low proportion of water.
C) high proportion of bone, fat, and water and a low proportion of muscle.
D) high proportion of muscle, bone, and water and a low proportion of fat.
_______6. Muscular endurance is the
A) ability to resist fatigue and sustain a given level of muscular tension over time.
B) ability to move the joints through a full range of motion.
C) amount of force a muscle can produce with a single maximum effort.
D) amount of time required to contract a muscle completely.
_______7. Heart disease is linked most closely with
A) low cardiorespiratory fitness.
B) low muscular strength.
C) poor flexibility.
D) poor reaction time.
_______8. All of the following are components of health-related fitness EXCEPT
A) muscular strength.
B) flexibility.
C) speed.
D) cardiorespiratory endurance.
_______9. Physical activity can be defined as
A) muscular movement of the body that requires energy to produce.
B) any condition that elevates the heart rate.
C) aerobic exercise.
D) strength training.
________10. According to the Surgeon General's report on physical activity, which of the
following statements is FALSE?
A) People of all ages benefit from regular physical activity.
B) A modest increase in daily activity can improve health.
C) More vigorous or longer duration activity can lead to greater health.
D) Women receive more benefits than men from regular exercise.
______________________________________________
NAME ______________________
Quiz Chapter 3
Write your answers on the line in front of the question number
______1. The failure of the brain's temperature regulatory center is involved in which of the following?
A) dehydration
B) heat cramps
C) heat exhaustion
D) heat stroke
______2. Regular endurance exercise contributes to better control of body fat by
A) decreasing calorie requirements.
B) decreasing daily energy expenditure.
C) increasing calorie intake.
D) increasing daily energy expenditure.
______3. Endurance exercise can help to increase levels of
A) HDL.
B) LDL.
C) triglycerides.
D) glucose.
______4. Maximal oxygen consumption (VO2max) is
A) the best measure of the capacity of the cardiorespiratory system.
B) the velocity of oxygen flowing through the blood.
C) solely determined by genetics.
D) very difficult to predict.
______5. The oxidative energy system produces ATP in structures called
A) alveoli.
B) capillaries.
C) mitochondria.
D) atria.
______6. Adenosine triphosphate (ATP) is defined as
A) the building block of proteins.
B) the stored form of glucose.
C) the stored form of fats.
D) the basic form of energy used by cells.
______7. The storage form of carbohydrate in the liver, muscles, and kidney is
A) glucose.
B) glycogen.
C) adenosine triphosphate.
D) lactic acid.
______8. All of the following are energy-containing nutrients EXCEPT
A) vitamins.
B) proteins.
C) fats.
D) carbohydrates.
______9. During systole, the heart is
A) at rest.
B) contracting.
C) suffering an attack.
D) filling with blood.
_______10. Which of the following is NOT a component of the cardiorespiratory system?
A) the brain
B) the heart
C) the blood vessels
D) the lungs
______________________________________________
Name _____________________
Quiz Chapter 4
____ 1. The number of different exercises in a complete weight training program for general fitness is usually about
A) 2-3
B) 5-6
C) 8-10
D) 12-14
______ 2. Compared to free weights, weight machines are considered all of the following EXCEPT
A) safer.
B) better for developing explosive strength.
C) easier to use.
D) more convenient to use.
______ 3. Strength training improves body composition primarily by
A) decreasing body weight.
B) increasing muscle mass.
C) increasing fat weight.
D) decreasing muscle mass.
____ 4. Injuries such as low back pain are reduced if the spine is properly aligned by strong muscles in the
A) abdomen and hips.
B) shoulders and chest.
C) neck.
D) feet.
______ 5. A motor unit contains
A) a tendon and a muscle fiber.
B) fast- and slow-twitch muscle fibers.
C) a motor nerve connected to muscle fibers.
D) a motor nerve connected to a tendon.
______ 6. Activities that would predominantly use fast-twitch muscle fibers are
A) walking and jogging.
B) bike riding.
C) sprinting
D) hiking.
______ 7. Slow twitch muscle fibers are characterized by all of the following EXCEPT
A) use in endurance activities.
B) fatigue resistance.
C) rapid contraction.
D) oxidative energy system.
______ 8. Hypertrophy is defined as
A) an increase in muscle fiber size.
B) a decrease in muscle fiber size.
C) an increase in muscle fiber number.
D) a decrease in muscle fiber number.
______ 9. Muscular strength is best defined as
A) the maximum amount of force a muscle can produce in a single maximal effort.
B) the maximum amount of force a muscle can produce in 10 repetitions.
C) the ability to exert a submaximal force repeatedly over time.
D) the ability to exert force rapidly.
______ 10. Muscular endurance is best defined as
A) the maximum amount of force a muscle can produce in a single maximal effort.
B) the maximum amount of force a muscle can produce in 10 repetitions.
C) the ability to exert a submaximal force repeatedly over time.
D) the ability to exert force rapidly.
______________________________________________
Name _____________________
Quiz Chapter 5
Write your answers on the line in front of the question number
______ 1. All of the following may be recommended for an episode of low-back pain EXCEPT
A) moderate physical activity.
B) application of heat.
C) over-the-counter anti-inflammatory drugs.
D) a week of bed rest.
______ 2. The most common site of back pain is the _____ area.
A) cervical
B) lumbar
C) thoracic
D) coccyx
______ 3. From top to bottom, the five regions of the spine are
A) cervical, thoracic, lumbar, sacrum, coccyx.
B) cervical, sacrum, thoracic, lumbar, coccyx.
C) thoracic, cervical, sacrum, lumbar, coccyx.
D) thoracic, cervical, lumbar, coccyx, sacrum.
______ 4. A disadvantage of active stretching is that it
A) takes a long time to perform each stretch.
B) has a very high risk of injury.
C) may not produce a sufficient stretch.
D) requires a partner.
______ 5. Ballistic stretches are considered dangerous because they
A) may cause a muscle to relax.
B) may stimulate a muscular contraction during a stretch.
C) do not increase flexibility.
D) do not trigger action by stretch receptors.
______ 6. To improve flexibility, stretching exercises should be repeated _____ times.
A) 3
B) at least 4
C) 7 to 9
D) at least 10
______ 7. Stretching exercises should be performed
A) after a warm-up or workout.
B) immediately before all high-performance activities.
C) to the point of pain.
D) while holding one's breath.
______ 8. Which of the following stretching programs conforms to ACSM recommendations?
A) 2 days per week, 10 seconds per stretch, 2 repetitions of each stretch
B) 2 days per week, 60 seconds per stretch, 3 repetitions of each stretch
C) 3 days per week, 20 seconds per stretch, 4 repetitions of each stretch
D) 5 days per week, 30 seconds per stretch, 1 repetition of each stretch
______ 9. Performing flexibility exercise enhances relaxation by reducing all of the following EXCEPT
A) mental tension.
B) breathing rate.
C) blood pressure.
D) mobility.
______ 10. Good flexibility has been shown to convey all of the following benefits EXCEPT
A) improved performance in sports.
B) prevention of injuries.
C) prevention of muscle soreness.
D) improved body composition.
______________________________________________
Name _____________________
Quiz Chapter 6
Write your answers on the line in front of the question number
______ 1. One possible explanation for the increase in obesity among Americans over the past 40 years is
A) fewer meals eaten outside the home.
B) less time spent in sedentary work.
C) lower consumption of fast food.
D) fewer daily gym classes.
______ 2. In the past decade, the daily caloric intake has risen by about
A) 50 to 100 calories.
B) 100 to 300 calories.
C) 500 calories.
D) 1000 calories.
______ 3. Cellulite is
A) a specific form of fat.
B) fat stores located in the lower body.
C) the same thing as fat deposited elsewhere in the body.
D) easily removed with creams and lotions.
______ 4. A waist to hip ratio above 1.0 is
A) associated with a significantly increased risk of disease.
B) acceptable for both men and women.
C) acceptable for men only.
D) acceptable for women only.
______ 5. People are at greater risk for coronary heart disease if they tend to gain weight in the
A) thighs.
B) hips.
C) abdomen.
D) buttocks.
______ 6. The incidence of _____ has risen dramatically over the past several decades and is three times more likely to occur in obese than nonobese people.
A) pneumonia.
B) hypertension.
C) diabetes.
D) influenza.
______ 7. The mortality rate for obese people is _____ that of nonobese people.
A) the same as
B) twice
C) four times
D) one half
______ 8. Height and weight tables rely on
A) insurance company mortality statistics.
B) national fitness data.
C) individual fitness assessments.
D) body density information.
______ 9. Excess nonessential (storage) fat is usually the result of
A) gender.
B) heredity.
C) age.
D) consumption of more energy than is expended.
______ 10. The key to healthy body composition is to
A) emphasize short-term weight loss.
B) focus on lifestyle changes.
C) emphasize diet only.
D) set unrealistic goals.
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