Lifetime Fitness Test 1

Front 1

The human body burns about ____ calories for each liter of oxygen consumed

Back 1

5

Front 2

T/F: the leading causes of death in the US today are lifestyle-related

Back 2

True

Front 3

Flexibility exercises should be conducted a minimum of ___ or ___ days per week

Back 3

2 or 3

Front 4

T/F: goals that someone else sets for you are more motivational than goals you set for yourself

Back 4

False

Front 5

T/F: moderate physical activity has been defined as any activity that requires an energy expenditure of 1,000 calories per week

Back 5

True

Front 6

The leading cause of preventable deaths in the US is

Back 6

Tobacco use

Front 7

A recent report by the Organisation for Economic Cooperation and Development found that the US had the highest rates of ___ of all 36 OCED countries

Back 7

Obesity

Front 8

After exercising, the cool-down phase should be at least ___ minutes

Back 8

10

Front 9

The leading cause of death in the US

Back 9

Cardiovascular disease

Front 10

A type of physical activity that requires planned, structured, and repetitive bodily movement to improve or maintain one or more components of physical fitness

Back 10

Exercise

Front 11

The constant and deliberate effort to stay healthy and achieve the highest potential for well-being

Back 11

Wellness

Front 12

Cardiorespiratory endurance is determined by

Back 12

VO2max

Front 13

Goals that are ___ set you up for failure, discouragement, and loss of interest

Back 13

Unattainable

Front 14

Exaggerating a kicking action, walking lunges, and arm circles are all examples of ___ stretching

Back 14

Dynamic

Front 15

The Harvard alumni study showed that as the amount of weekly physical activity increased, the risk of ___ decreased

Back 15

Cardiovascular deaths

Front 16

Scientists from the National Institute of Aging believe that in the coming decades the average life-span may decrease by as much as ___ years

Back 16

5

Front 17

When strength training for general fitness, the recommendation is ___ to ___ sets per exercise

Back 17

One to three

Front 18

Before you engage in an exercise program or participate in any exercise testing you should fill out the

Back 18

Physical Activity Readiness Questionnaire

Front 19

BMI is calculated by multiplying your weight in pounds by ___ and dividing this figure by the square of the height in inches

Back 19

705

Front 20

The ability of the heart, lungs, and blood vessels to supply oxygen to the cells to meet the demands of prolonged physical activity

Back 20

Cardiorespiratory endurance

Front 21

Adults should do ___ minutes a week of moderate-intensity aerobic physical activity

Back 21

150

Front 22

T/F: lean body mass is equivalent to body weight minus fat weight

Back 22

True

Front 23

T/F: good muscular strength can improve bone density and help prevent osteoporosis

Back 23

True

Front 24

T/F: the majority of all low back problems in the US stem from genetic factors

Back 24

False

Front 25

T/F: the 1.0-Mile Walk Test alone can determine an individual's overall level of fitness

Back 25

False

Front 26

T/F: too much flexibility leads to unstable and loose joints, which may actually increase the injury rate

Back 26

True

Front 27

Essential fat constitutes about ___ percent of the total weight in men and ___ percent in women

Back 27

3, 12

Front 28

The ability of a muscle to exert submaximal force repeatedly over time

Back 28

Muscular endurance

Front 29

According to the BMI, the lowest risk for chronic disease is in the ___ to ___ range

Back 29

22 to 25

Front 30

The muscular endurance test done by men only

Back 30

Modified dip

Front 31

The single most important component of health-related physical fitness

Back 31

Cardiorespiratory endurance

Front 32

The health-related component of physical fitness that seems to be the most important in the older-adult population

Back 32

Muscular strength

Front 33

The activity that will most likely promote cardiorespiratory endurance

Back 33

Cross-country skiing

Front 34

If you engage in a diet and exercise program, you should repeat body composition measurements about ___ to monitor changes in lean and fat tissue

Back 34

Once a month

Front 35

Sports medicine specialists believe that many muscular/skeletal problems and injuries are related to a lack of

Back 35

Flexibility

Front 36

The Modified Sit-and-Reach test is used to access ___ and ___ flexibility

Back 36

Hamstring and low back

Front 37

T/F: stretching refers to the same activity as a warm-up

Back 37

False

Front 38

T/F: in isolated instances, a qualified physical therapist may select one or a few contraindicated exercises to treat a certain injury or disability in a carefully supervised setting

Back 38

True

Front 39

T/F: when you do flexibility exercises, the intensity of each stretch should be only to the point of mild discomfort or mild tension at the end of the range of motion

Back 39

True

Front 40

T/F: faulty posture and weak/inelastic muscles are among the leading causes of chronic low back problems

Back 40

True

Front 41

T/F: muscles have to be overloaded for them to develop

Back 41

True

Front 42

T/F: exercise duration should be increased gradually to avoid undue fatigue and exercise-related injuries

Back 42

True

Front 43

Strength gains with ___ training are specific to the angle of muscle contractions

Back 43

Isometric

Front 44

The universal training mode that requires that the individual balance the resistance through the entire lifting motion

Back 44

Free weights

Front 45

The protein source that has been shown to be the most effective type of protein for strength development and myofibrillar hypertrophy

Back 45

Whey

Front 46

Brenda's arm will be in a cast for six weeks. What will most likely happen to the muscle cells in her arm?

Back 46

They will atrophy and she will lose strength

Front 47

At about 50% intensity, the recommended duration of cardiorespiratory training is ___ minutes per day

Back 47

60

Front 48

Flexibility development guidelines indicate that the final position for each exercise should be held for ___ to ___ seconds

Back 48

10 to 30

Front 49

What are the SMART goals?

Back 49

Specific

Measureable

Acceptable

Realistic

Time-Specific

Front 50

List five ways you can enhance daily NEAT

Back 50

(answers will vary)