How is muscular strength assessed?

by measuring the most force a muscle can produce in one effort

How is muscular endurance assessed?

by measuring the ability of a muscle to exert a submaximal force repeatedly

Which best describes spiritual wellness?

possession of a set of guiding beliefs that give meaning to life

Which is most effective in improving flexibility?

stretching major muscle groups regularly

What is one strategy for effectively developing a higher degree of fitness?

Vary the program from time to time.

How does strength training help prevent and manage chronic diseases such as diabetes and cardiovascular disease?

by improving glucose metabolism

What is the best description of isokinetic exercise?

applying force at a constant speed

What type of stretching features contracting a muscle prior to stretching?

proprioceptive neuromuscular facilitation

Which of the following best describes flexibility?

the ability to move the joints through their full range of motion

Physical activity guidelines published by the U.S. Department of Health and Human Services suggest which action to achie

physical activity for up to 90 minutes per day

Why are ballistic stretches considered dangerous?

They may stimulate a muscular contraction during a stretch.

What functions do the alveoli serve in the lungs?

They allow for the exchange of carbon dioxide and oxygen.

What is the best description for isometric exercise?

applying force without a change in the length of the muscle

Which of the following best describes a function of the spinal column?

It provides structural support for the body.

Adenosine triphosphate (ATP) is the

basic form of energy used by cells.

To which type of physical activity does the term exercise specifically refer?

planned, structured, and repetitive activity

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Blue Final Review

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Answers

1
Which type of wellness involves the ability to live within your means and to manage your money?
environmental
financial
interpersonal
spiritual
2
How is muscular strength assessed?
by measuring the most force a muscle can produce in one effort
by measuring the most force a muscle can produce in 10 repetitions
by measuring the ability of a muscle to exert a submaximal force repeatedly
by measuring the ability of a muscle to exert force rapidly
3
An external locus of control reinforces motivation and commitment during a behavior change program.
false
true
4
How is muscular endurance assessed?
by measuring the ability of a muscle to exert a submaximal force repeatedly
by measuring the ability of a muscle to exert force rapidly
by measuring the most force a muscle can produce in 10 repetitions
by measuring the most force a muscle can produce in a single maximal effort
5
Which change to muscle cells causes older adults to lose muscular strength?
The cells attach to the nervous system.
The cells get smaller in size.
The cells get larger in size.
The cells increase in number.
6
Which advantage is associated with static exercises?
They require no equipment.
They require inexpensive equipment.
They build strength but not endurance.
They mimic the speed of contraction needed for some sports.
7
Which is one of the nine dimensions of wellness?
ecological wellness
logical wellness
dietary wellness
spiritual wellness
8
Slow-twitch muscle fibers do not fatigue as rapidly as fast-twitch muscle fibers.
false
true
9
Which best describes spiritual wellness?
possession of a set of guiding beliefs that give meaning to life
prevention of injuries
participation in community work
an ability to share feelings with others
10
What is the storage form of carbohydrates in the liver, muscles, and kidneys?
glucose
adenosine triphosphate
glycogen
lactic acid
11
Which is most effective in improving flexibility?
stretching when muscles feel tight
stretching a few muscles each time
stretching once a month
stretching major muscle groups regularly
12
Which of the following results from poor posture?
greater flexibility
increased blood pressure
osteoporosis
structural body changes
13
What is one strategy for effectively developing a higher degree of fitness?
Take time off and then restart the process.
Keep to a rigid, unchanging program.
Consistently overtrain.
Vary the program from time to time.
14
How does strength training help prevent and manage chronic diseases such as diabetes and cardiovascular disease?
by increasing LDL cholesterol
by improving glucose metabolism
by increasing systolic blood pressure
by decreasing bone density
15
What is the best description of isokinetic exercise?
applying force at a constant speed
applying force without movement
applying force with movement
applying force while lengthening a muscle
16
To build strength using isometric exercises, it is best to hold the contraction maximally for at least 30 seconds.
true
false
17
The nonoxidative (anaerobic) energy system is used for high-intensity activities lasting about 10 seconds to 2 minutes.
true
false
18
What is the state of the heart during systole?
filling with blood
resting
suffering an attack
contracting
19
Which of the following is an energy-containing nutrient?
oxygen
fat
water
a vitamin
20
What type of stretching features contracting a muscle prior to stretching?
active stretching
proprioceptive neuromuscular facilitation
ballistic stretching
passive stretching
21
Which of the following best describes flexibility?
the ability to engage in sustained motion without resistance
the ability to move rapidly during exercise
the ability to move the joints through their full range of motion
the ability to move without pain during exercise
22
Fit individuals use a greater proportion of fat as fuel.
false
true
23
What is the recommended amount of resistance and number of repetitions for building muscular strength rapidly?
80% RM; 1 to 5 repetitions
90 to 100% RM; 10 to 15 repetitions
40 to 60% RM; 15 to 20 repetitions
40 to 60% RM; 1 to 5 repetitions
24
What is the key to a successful behavior change program?
identifying multiple target behaviors
a plan that sets goals
a qualified therapist
speed and aggressiveness
25
How many repetitions of a stretch should you do during a stretching session?
2 to 4
1
5 to 6
at least 10
26
What does the Physical Activity Readiness Questionnaire for Everyone (PAR-Q+) achieve?
It helps set exercise goals.
It establishes a proper exercise intensity level.
It determines exercise safety.
It identifies potential exercise resources.
27
Physical activity guidelines published by the U.S. Department of Health and Human Services suggest which action to achie
physical activity for up to 90 minutes per day
physical activity for 10 to 20 minutes per day
physical activity for 45 to 60 minutes per day
physical activity for 30 minutes every other day
28
Why are ballistic stretches considered dangerous?
They do not trigger action by stretch receptors.
They may cause a muscle to relax.
They may stimulate a muscular contraction during a stretch.
They do not increase flexibility.
29
What functions do the alveoli serve in the lungs?
They help to expand and contract the lungs.
They allow for the exchange of carbon dioxide and oxygen.
They ensure that air flows completely through the lungs.
They prevent dust and pollen from entering the lungs.
30
Which activity primarily uses the immediate energy system?
weight lifting
running a marathon
in-line skating
walking
31
When a cell needs energy, it first breaks down the chemical glycogen.
false
true
32
What is the leading cause of death for people between 15 and 24 years old living in the United States?
heart disease
accidents
suicide
cancer
33
What is the best description for isometric exercise?
applying force while a muscle is lengthening
applying force without a change in the length of the muscle
applying force with movement
applying force at a constant speed
34
Which of the following best describes a function of the spinal column?
It is an attachment site for the spinal cord.
It is an attachment site for internal organs.
It provides structural support for the body.
It provides protection of tendons and ligaments.
35
Adenosine triphosphate (ATP) is the
building block of proteins.
stored form of glucose.
basic form of energy used by cells.
stored form of fats.
36
Which benefit comes with flexibility?
improved energy production
prevention of overuse injuries
increased muscle endurance
prevention of muscle strains
37
Stability balls are particularly effective for working the
legs.
core.
neck.
arms.
38
What determines flexibility?
muscle strength
heredity
ligament length
mitochondria
39
Which structures in the oxidative energy system produce ATP?
atria
capillaries
mitochondria
alveoli
40
Blood pressure is greater during systole than during diastole.
false
true
41
Which activity predominantly uses fast-twitch muscle fibers?
sprinting
bike riding
jogging
walking
42
People who are fit have a higher resting heart rate than people who are unfit.
false
true
43
What is one of the functions of the cardiorespiratory system?
to produce ATP
to transport nutrients
to boost the immune system
to oxidize waste products
44
Regular exercise is a crucial factor in preventing chronic disease.
false
true
45
What is the most effective way of dealing with disease?
surgery
prevention
medication
rehabilitation
46
Self-confidence is one characteristic of a person who possesses good emotional health.
true
false
47
Myofibrils are made up of groups of muscle fibers.
false
true
48
What are the yellow fibers that make connective tissue flexible?
stretch receptors
titin
collagen
elastin
49
A person recruits more motor units when picking up a small weight than when picking up a large weight.
false
true
50
To which type of physical activity does the term exercise specifically refer?
planned, structured, and repetitive activity
very occasional and brief activity
discontinuous and unplanned activity
random or unstructured activity
51
Which condition or training type plays a major role in the decrease in muscle strength that is often associated with agi
endurance training
strength training
inactivity
malnutrition
52
What is a typical resting heart rate for a healthy individual?
15 to 30 bpm
90 to 100 bpm
120 to 200 bpm
50 to 90 bpm
53
What is one benefit of stretching?
It prevents overuse injuries.
It makes connective tissue brittle.
It allows muscles to lengthen.
It increases muscle endurance.
54
When does the body utilize fat efficiently as a fuel?
during periods of mild, low-intensity activity
during periods of intermittent activity
during periods of high-intensity activity
during periods of short-term activity
55
If one must temporarily stop exercising regularly, which factor should be maintained while the others are curtailed?
intensity
time
frequency
specificity
56
What characterizes fast-twitch muscle fibers?
aerobic energy system
rapid contraction
high reliance on oxidative metabolism
great endurance
57
What is the best way to improve and maintain fitness?
choosing the best form of exercise
exercising for a long time every day
exercising very hard once a week
exercising consistently
58
What is the recommended duration for a session of cardiorespiratory endurance exercise?
20 to 60 minutes
10 to 20 minutes
5 to 10 minutes
60 to 120 minutes
59
The body adapting to a gradual increase in the amount of exercise is the definition of which aspect of exercising?
the principle of reversibility
the principle of assessment
specificity of exercise
progressive overload
60
During short, high-intensity activities, fat is the favored fuel.
true
false
61
In weight training, what is the definition of a set?
a group of exercises followed by a rest period
a group of similar exercises followed by a rest period
a single muscle contraction
a group of repetitions followed by a rest period
62
What is the best way to lose body fat?
exercise alone
diet pills and supplements
sensible diet and regular exercise
fad diets endorsed by celebrities
63
What is the first step in creating a successful fitness program?
setting specific fitness goals
determining your training intensity
assessing your current fitness level
choosing activities to participate in
64
How does cooling down help those who exercise?
It is most effective for workouts of less than 20 minutes in duration.
It extends the duration of the cardiorespiratory endurance portion of the w
It increases the chance of overtraining.
It restores circulation to its normal resting condition.
65
If glycogen stores are full and the body's immediate need for energy is met, what happens to the remaining glucose?
It is converted to glycogen and stored in the muscles.
It is converted to fat and stored in the muscles.
It is converted to fat and stored in the body's fatty tissues.
It is excreted from the body.
66
Which is a proprioceptor?
elastin
titin
collagen
a nerve
67
Which test is used to determine the flexibility of muscles in the hamstrings?
a dynamic stretch test
a ballistic stretch test
a static stretch test
a sit-and-reach test
68
What is considered one of the safest stretching techniques?
ballistic stretching
inactive stretching
isotonic stretching
active static stretching
69
Muscular strength is the ability to sustain a given level of muscular tension for a long period of time or to contract a
true
false
70
Strength training can improve glucose metabolism.
false
true
71
The energy system that uses ATP and creatine phosphate fuels the body for long exercise sessions.
false
true
72
Cardiorespiratory endurance is the ability to perform short-duration, high-intensity exercise.
false
true
73
Which is a characteristic of the U.S. government's Healthy People reports?
They fail to address physical activity and nutrition.
They include only broad wellness-related goals.
They seek to achieve a better quality of life for Americans.
They are updated every two years.
74
Your body can use only one energy system at a time.
false
true
75
Moderate-intensity physical activity can improve health, but it may not be enough to improve fitness.
true
false
76
What are the two leading causes of death in the United States?
heart disease and cancer
diabetes and osteoporosis
stroke and heart disease
cancer and cirrhosis
77
Into what substance do most carbohydrates break down during digestion?
oxygen
glucose
fatty acid
amino acid
78
How long does the nonoxidative energy system typically provide energy?
10–120 seconds
3–5 minutes
5–60 minutes
up to 3 seconds
79
Blood flow to the skin decreases during exercise.
false
true
80
Which activities are best for developing cardiorespiratory endurance?
activities that involve working with weights or against resistance
activities that involve continuous rhythmic movements of large muscle group
activities that gently extend joints beyond their normal range of motion
activities that alternate between brief periods of maximal exertion and res
81
Which small blood vessels distribute blood throughout the body?
vacuoles
arterioles
capillaries
venules
82
Which of the following statements about exercise intensity is accurate?
The intensity level required to obtain health benefits is greater than that
Fitness benefits occur when people exercise harder than their normal level
To develop flexibility, a person must stretch the muscles to the same lengt
The appropriate level of exercise intensity is the same for all people.
83
Which term is defined as the ability of the body to perform prolonged, large-muscle, dynamic exercise at moderate to hig
muscular endurance
anaerobic capacity
cardiorespiratory endurance
adaptive capacity
84
How is maximal oxygen consumption (VO2max) defined?
the multivariate system of maintaining blood pressure during maximum physic
the velocity of oxygen flowing through the blood during maximum physical ef
the highest rate of oxygen consumption that an individual is capable of dur
the genetic pressure that defines the velocity of blood flow during maximum
85
In 1850, a person was most likely to die of chronic disease.
true
false
86
What is the recommended amount of resistance and number of repetitions for improving muscular endurance?
40% to 60% RM; 15 to 20 repetitions
70% to 80% RM; 1 to 5 repetitions
40% to 60% RM; 1 to 5 repetitions
80% to 100% RM; 5 repetitions
87
The benefits of exercise extend beyond disease prevention.
true
false
88
What are the two principal types of connective tissue in a muscle?
myofibrils and disks
elastin and collagen
collagen and myofibrils
myofibrils and elastin
89
What is the best way to improve muscular endurance?
Use heavy resistance with few repetitions.
Use light resistance with many repetitions.
Do resistance exercises for each muscle no more than 2 days per week.
Use medium resistance with a medium number of repetitions.
90
What muscles are included in the core muscles?
abdomen, pelvic floor, sides of the trunk, back, buttocks, hips, and thighs
abdomen, pelvic floor, sides of the trunk, back, buttocks, hips, and pelvis
abdomen, sides of the trunk, back, buttocks, hips, and thighs
abdomen, back, buttocks, hips, and thighs
91
According to the latest recommendations, for substantial health benefits, adults should
exercise at a moderate level for 10 to 15 minutes every day.
get at least 150 minutes of vigorous-intensity exercise per day.
do at least 150 minutes of moderate-intensity aerobic exercise per week.
limit themselves to performing some type of resistance training every day.
92
Which dimension of wellness includes optimism, trust, and self-confidence?
interpersonal wellness
emotional wellness
spiritual wellness
physical wellness
93
What makes up a motor unit?
one motor nerve connected to a tendon
one tendon and one muscle fiber
fast- and slow-twitch muscle fibers
one motor nerve connected to muscle fibers
94
Which activity best demonstrates specificity of training?
running to develop flexibility
doing push-ups to develop chest and shoulder endurance
weight training to develop cardiorespiratory endurance
bicycling to develop back strength
95
Which is a definition of hypertrophy?
an increase in muscle fiber size
an increase in muscle fiber number
a decrease in muscle fiber number
a decrease in muscle fiber size
96
Increased muscular strength and endurance reduces one's risk of injury.
false
true
97
People in the contemplation stage of change plan to take action within a month.
false
true
98
Which condition is closely linked to heart disease?
low muscular strength
poor flexibility
poor reaction time
low cardiorespiratory fitness
99
What are joint capsules?
sense organs in muscles that initiate nerve signals
yellow fibers that make connective tissue flexible
semi elastic structures that surround major joints
white fibers that provide support in connective tissue

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