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Health: The Basics, 12e (Donatelle)
Chapter 11 Improving Your Personal Fitness
1) Which of the following is NOT a major health-related component of physical fitness?
A) cardiorespiratory fitness
B) muscular strength and endurance
C) body composition
D) body image
Skill: Understanding
Section: Physical Activity for Fitness and Performance
Learning Outcome: 11.2
2) Walking to class or up a flight of stairs would be examples of
A) exercise.
B) physical fitness.
C) physical activity.
D) endurance.
Skill: Applying
Section: Physical Activity for Health
Learning Outcome: 11.1
3) Except for physical education classes in elementary and high school, Jayleen has been
sedentary all her life. Motivated by her mother’s recent diagnosis of high blood pressure, Jayleen,
now a junior in college, wants to improve her physical fitness. Her first step should be to
A) consult a Registered Dietitian Nutritionist.
B) hire a personal trainer.
C) get her primary healthcare provider’s clearance for exercise.
D) sign up for an aerobics class.
Skill: Applying
Section: Committing to Physical Fitness
Learning Outcome: 11.3
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4) Vic is taking five classes and working 20 hours a week. He wants to get back into his former
running program, but feels too pressed for time. Which of the following strategies might BEST
help him overcome this obstacle?
A) He could invite his partner to go for a run with him on Sundays.
B) He could read a textbook or listen to a lecture on his MP3 player while jogging on a treadmill.
C) He could watch a motivational film about Olympic runners.
D) He could reward himself with dessert after dinner on days when he manages to exercise.
Skill: Applying
Section: Committing to Physical Fitness
Learning Outcome: 11.3
5) In a fitness program, increasing the amount of weight you lift over time is an example of
A) the specificity principle.
B) overloading.
C) repetition.
D) endurance exercise.
Skill: Understanding
Section: Creating Your Own Fitness Program
Learning Outcome: 11.4
6) Regular aerobic exercise improves the functioning of the
A) lungs, bronchi, and large vessels.
B) bones and muscles.
C) skeletal and cardiac muscles.
D) heart, lungs, and blood vessels.
Skill: Understanding
Section: Physical Activity for Fitness and Performance
Learning Outcome: 11.2
7) Regular physical activity has been linked to all of the following EXCEPT
A) lower risk for diabetes.
B) reduction in hypertension.
C) lower life expectancy.
D) improved bone mass.
Skill: Understanding
Section: Physical Activity for Health
Learning Outcome: 11.1
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8) Which statement BEST summarizes the association between exercise and improved
immunity?
A) Long-term, heavy exercisers get the most gain in immunity versus those who exercise only
moderately.
B) Moderate-intensity exercise temporarily increases the number of white blood cells, thereby
boosting immunity.
C) Regular exercise does not have any correlation to a healthy immune system.
D) The most significant improvements in immunity are seen when a moderate exerciser begins a
more intense exercise program.
Skill: Understanding
Section: Physical Activity for Health
Learning Outcome: 11.1
9) Exercise can reduce the risk of heart disease by all of the following EXCEPT
A) improving blood flow.
B) increasing LDL levels.
C) increasing heart efficiency.
D) increasing the number of capillaries.
Skill: Analyzing
Section: Physical Activity for Health
Learning Outcome: 11.1
10) Regular aerobic exercise can reduce which type of cholesterol, known as “bad cholesterol”?
A) HDLs
B) LDLs
C) triglycerides
D) essential fatty acids
Skill: Understanding
Section: Physical Activity for Health
Learning Outcome: 11.1
11) All of the following are ways to measure the intensity of cardiovascular exercise EXCEPT
A) target heart rate.
B) talk test.
C) blood gas analysis.
D) rating of perceived exertion.
Skill: Understanding
Section: Creating Your Own Fitness Program
Learning Outcome: 11.4
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12) Which of the following is TRUE about target heart rate?
A) It is a measure of the heart rate after 20 minutes of exercise.
B) It is a percentage of your maximum heart rate.
C) It is the threshold level of exercise at which one cannot talk and exercise comfortably.
D) It varies by a person’s body weight.
Skill: Understanding
Section: Creating Your Own Fitness Program
Learning Outcome: 11.4
13) Tasha is 23 years old. Her MAXIMAL heart rate is
A) 201 beats per minute.
B) 197 beats per minute.
C) 194 beats per minute.
D) 191 beats per minute.
Skill: Applying
Section: Creating Your Own Fitness Program
Learning Outcome: 11.4
14) In a fitness program, the slogan “use it or lose it” describes which principle?
A) specificity
B) overload
C) reversibility
D) flexibility
Skill: Applying
Section: Creating Your Own Fitness Program
Learning Outcome: 11.4
15) Which of the following statements is TRUE about tai chi?
A) Tai chi increases flexibility through the use of asanas (poses).
B) Tai chi originated in India about 5,000 years ago.
C) Tai chi combines stretching and movement against resistance, which is aided by devices such
as tension springs or heavy rubber bands.
D) Tai chi is an ancient Chinese form of exercise that promotes balance, coordination, and
meditation.
Skill: Understanding
Section: Implementing Your Fitness Program
Learning Outcome: 11.5
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16) Which of the following forms of exercise focuses attention on controlled breathing and
employs strengthening postures known as asanas?
A) yoga
B) tai chi
C) spinning
D) Pilates
Skill: Understanding
Section: Implementing Your Fitness Program
Learning Outcome: 11.5
17) Bryan enjoys going for a 5-mile run as a way to wind down after his last class. Bryan should
A) eat a large meal providing carbs, fats, and proteins about an hour before he heads out for his
run.
B) eat a small carbohydrate-rich snack about an hour before he heads out for his run.
C) drink a “performance-enhancing” protein shake immediately before he heads out for his run.
D) eat nothing for at least 3 hours before he heads out for his run.
Skill: Applying
Section: Taking in Proper Nutrition for Exercise
Learning Outcome: 11.6
18) Cynthia tends to sweat profusely during her 75–minute “power aerobics” class. Cynthia
should
A) switch to a shorter or less vigorous aerobics class.
B) urge her instructor to turn up the air conditioning in the room.
C) drink plain water periodically throughout the class.
D) drink a sports beverage periodically throughout the class.
Skill: Applying
Section: Taking in Proper Nutrition for Exercise
Learning Outcome: 11.6
19) The least serious form of heat-related illness is
A) heatstroke.
B) heat exhaustion.
C) heat cramps.
D) hypothermia.
Skill: Understanding
Section: Preventing and Treating Fitness-Related Injuries
Learning Outcome: 11.7
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20) The amount of force that a muscle is capable of exerting is referred to as
A) muscular endurance.
B) muscular strength.
C) aerobic capacity.
D) overload.
Skill: Remembering
Section: Physical Activity for Fitness and Performance
Learning Outcome: 11.2
21) Which type of physical activity involves planned, structured, and repetitive body movement?
A) exercise
B) strength
C) aerobic
D) fitness
Skill: Understanding
Section: Physical Activity for Health
Learning Outcome: 11.1
22) The principle of fitness training that holds that the body should be gradually required to do
more than it is used to doing is
A) specificity.
B) tension.
C) overload.
D) duration.
Skill: Understanding
Section: Creating Your Own Fitness Program
Learning Outcome: 11.4
23) Regular exercise
A) reduces the flow of oxygen to the brain.
B) deprives the brain of nutrients.
C) improves concentration.
D) increases stress.
Skill: Understanding
Section: Physical Activity for Health
Learning Outcome: 11.1
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24) If you can perform regular moderate to vigorous levels of physical activity without excessive
fatigue, you are considered to be
A) athletic.
B) flexible.
C) agile.
D) physically fit.
Skill: Applying
Section: Physical Activity for Fitness and Performance
Learning Outcome: 11.2
25) Exercise can improve mental health by
A) affecting neurotransmitters associated with mood enhancement.
B) decreasing endorphin production after exercise.
C) burning off the byproducts of metabolism.
D) straining the muscles and joints.
Skill: Understanding
Section: Physical Activity for Health
Learning Outcome: 11.1
26) Exercise helps with weight control by increasing the body’s
A) blood pressure.
B) heart rate.
C) metabolic rate.
D) resistance to infection.
Skill: Understanding
Section: Physical Activity for Health
Learning Outcome: 11.1
27) What is the U.S. Department of Health and Human Services‘ recommendation for the
minimum amount of moderate-intensity exercise for adults?
A) 100 minutes per week
B) 150 minutes per week
C) 200 minutes per week
D) 250 minutes per week
Skill: Understanding
Section: Physical Activity for Health
Learning Outcome: 11.1
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28) An example of a SMART goal is
A) I want to lose twenty pounds.
B) I’m going to get fit by exercising more.
C) I plan to get my high blood pressure into the normal range by next month.
D) I’ll sign up for the strength-training class and try to increase the weight I can lift by 20% by
the end of the term.
Skill: Applying
Section: Creating Your Own Fitness Program
Learning Outcome: 11.4
29) All of the following are overuse injuries EXCEPT
A) shin splints.
B) runner‘s knee.
C) plantar fasciitis.
D) ligament sprain.
Skill: Understanding
Section: Preventing and Treating Fitness-Related Injuries
Learning Outcome: 11.7
30) All of the following are part of the RICE formula for treating sports- and fitness-related
injuries EXCEPT
A) rest the injured body part.
B) elevate the injured extremity.
C) compress the injury with an elastic bandage.
D) apply heat at the injury site.
Skill: Understanding
Section: Preventing and Treating Fitness-Related Injuries
Learning Outcome: 11.7
31) Which of the following is the most serious form of heat–stress illness?
A) heat cramps
B) heat exhaustion
C) heat response
D) heatstroke
Skill: Understanding
Section: Preventing and Treating Fitness-Related Injuries
Learning Outcome: 11.7
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32) How long does it take for a person’s body to become accustomed to exercising in the heat?
A) 4-5 days
B) about a week
C) about 2 weeks
D) at least 2 months
Skill: Understanding
Section: Preventing and Treating Fitness-Related Injuries
Learning Outcome: 11.7
33) Which of the following is FALSE about hypothermia?
A) It is a potentially fatal condition from abnormally low body temperature.
B) In early stages it causes shivering.
C) It may produce poor judgment, apathy, and amnesia.
D) It can only happen in temperatures below 32 degrees Fahrenheit.
Skill: Understanding
Section: Preventing and Treating Fitness-Related Injuries
Learning Outcome: 11.7
34) Which of the following would NOT be good advice for someone who is purchasing running
shoes?
A) Make sure to try them on later in the day when feet have expanded.
B) Make sure the shoes are made specifically for running.
C) Make sure the shoes have good shock absorption.
D) Make sure there is no extra room in the toe box.
Skill: Applying
Section: Preventing and Treating Fitness-Related Injuries
Learning Outcome: 11.7
35) What are the components of the FITT principle that apply to all types of exercise?
A) frequency, intensity, time, and type
B) fitness, intensity, tension, and time
C) frequency, information, time, and tempo
D) fitness, involvement, time, and type
Skill: Remembering
Section: Creating Your Own Fitness Program
Learning Outcome: 11.4
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36) Which of the following is an example of a test that assesses muscular endurance?
A) partial curl–up test
B) maximum repetition test
C) sit-and-reach test
D) 1.5-mile run test
Skill: Understanding
Section: Physical Activity for Fitness and Performance
Learning Outcome: 11.2
37) A person with strong core muscles has improved posture and
A) reduced chance of injury.
B) enhanced cardiovascular fitness.
C) the ability to lift free weights.
D) reduced training time.
Skill: Applying
Section: Implementing Your Fitness Program
Learning Outcome: 11.5
38) According to cancer experts, what percentage of cancers could be prevented by being
physically active and eating a healthy diet?
A) one-quarter
B) one-third
C) one-half
D) three-quarters
Skill: Understanding
Section: Physical Activity for Health
Learning Outcome: 11.1
39) When doing some form of aerobic exercise, you are at a moderate level of intensity when
you are
A) barely able to catch your breath.
B) able to sing clearly.
C) able to converse with someone.
D) able to talk in short fragments only.
Skill: Applying
Section: Creating Your Own Fitness Program
Learning Outcome: 11.4