Chapter 8—The Joy of Fitness
MULTIPLE CHOICE
1. Physical fitness is defined as the:
a.
ratio of lean mass to fat mass
b.
average level of fitness of individuals 20-50
c.
ability to respond to routine physical demands
d.
product of force and speed
2. The ability of the heart to pump blood through the body efficiently represents:
a.
endurance
b.
cardiorespiratory fitness
c.
aerobic output
d.
stamina
3. We achieve cardiorespiratory fitness through:
a.
aerobic exercise
b.
proper nutrition
c.
lifting weights
d.
stretching
4. Aerobic activity:
a.
decreases oxygen consumption
b.
involves weight-lifting activities
c.
improves endurance
d.
uses oxygen
5. A person using maximum weight to push or lift in one effort is most focused on developing:
a.
strength
b.
stamina
c.
endurance
d.
flexibility
6. The ability to perform repeated muscular efforts is defined as:
a.
strength
b.
stamina
c.
endurance
d.
flexibility
7. The range of motion around specific joints refers to:
a.
flexibility
b.
stamina
c.
endurance
d.
strength
8. Which factor most influences our flexibility?
a.
race
b.
blood type
c.
gender
d.
height
9. Body composition refers to:
a.
how we should look after losing weight
b.
our body density
c.
fitness levels we can hope to achieve
d.
the amount of fat and lean tissue in our body
10. Agility refers to the ability to:
a.
change direction rapidly
b.
maintain a certain body position
c.
move rapidly
d.
produce fluid movements
11. Physical conditioning refers to the gradual buildup of the body to enhance:
a.
muscle mass
b.
recovery
c.
flexibility
d.
stamina
12. Functional fitness involves:
a.
repeating specific muscular movements
b.
gradually building up your body mass
c.
responding to a stimulus within a certain time
d.
performing the activities of daily living
13. What is known as a component of performance-related fitness?
a.
endurance
b.
recovery
c.
balance
d.
body composition
14. Exercise capacity is the most accurate predictor of a person’s
a.
strength and endurance
b.
cancer risk
c.
oxygen consumption
d.
potential lifespan
15. Sedentary living is most likely to increase the likelihood of:
a.
cancer
b.
anxiety
c.
bone density
d.
hypotension
16. College students exercise less:
a.
when their stress levels increase
b.
as they progress in their college career
c.
if they move into sorority or fraternity housing
d.
if they are full-time students
17. Which of the following is a benefit of regular exercise?
a.
better grades
b.
more friends
c.
improved complexion
d.
better bones
18. Exercise may boost the production of mood-elevating brain chemicals known as:
a.
adrenaline
b.
estrogens
c.
lactic acid
d.
endorphins
19. What is a condition in which bones lose their mineral density and become more susceptible to injury?
a.
arthritis
b.
lupus
c.
osteoporosis
d.
ligament strain
20. The amount of energy a person uses at rest is known as the ____.
a.
metabolic equivalent of task
b.
rate of perceived exertion
c.
DXA
d.
component of the specificity principle
21. Which type of activity is most likely to cause an oxygen deficit?
a.
stretching
b.
anaerobic
c.
endurance
d.
aerobic
22. Your pulse when you are lying down is your:
a.
target heart rate
b.
minimum heart rate
c.
resting heart rate
d.
maximum heart rate
23. In order to get the maximum benefit from cardiorespiratory training, you should work within a range
called your:
a.
ideal pulse rate
b.
target heart rate
c.
resting heart rate
d.
maximum heart rate
24. A person who rates their perceived exertion at a “7” should:
a.
increase the intensity of their workout
b.
decrease the intensity of their workout
c.
stay at their current workout level
d.
decrease their workout time
25. You are starting an aerobic workout. What should be your first step?
a.
stretching
b.
aerobic activity
c.
warming up
d.
cooling down
26. You currently walk 7,700 steps a day. How should you modify this?
a.
Increase your number of daily steps.
b.
Decrease your number of daily steps.
c.
Switch to long-distance running.
d.
Switch to jumping rope for 40 minutes a day.
27. You have been sedentary and want to begin a running program. What should be your first step?
a.
walking
b.
distance running
c.
jogging
d.
interval training
28. The best way to reduce your body fat is to:
a.
increase your water intake
b.
add muscle-strengthening exercises to your workout
c.
walk at least 7,700 steps every day
d.
stretch after every workout
29. If you lift a few weight repetitions with heavy loads, you will most likely develop:
a.
nerve injury
b.
strength
c.
endurance
d.
muscle injury
30. What would be the best weightlifting regimen for increasing your endurance?
a.
fewer repetitions with heavy loads
b.
fewer repetitions with lighter loads
c.
many repetitions with lighter loads
d.
many repetitions with heavy loads
31. What is an example of isometric exercise?
a.
Using your fingers to touch something
b.
Benchpressing weights
c.
Throwing a ball into the air
d.
Tightening an abdominal muscle while sitting
32. Which type of exercise involves movement, but with muscle tension remaining the same?
a.
isokinetic
b.
isotonic
c.
isopropyl
d.
isometric
33. Exercises that use special machines to provide resistance through the entire range of motion are called:
a.
isokinetic
b.
isotonic
c.
isopropyl
d.
isometric
34. A single performance of a movement is called a:
a.
set
b.
lift
c.
rep
d.
max
35. Performing a number of repetitions of the same movement is known as a:
a.
set
b.
lift
c.
rep
d.
max
36. Having good core stability has been shown to improve _____.
a.
stamina
b.
posture
c.
flexibility
d.
mental health
37. What is a synthetic drug used by some people to increase muscle size and strength?
a.
glycerol
b.
estrogens
c.
anabolic steroids
d.
gamma hydroxybutyrate
38. What is perhaps the biggest benefit of flexibility training?
a.
endurance
b.
core strength
c.
relaxation
d.
lowered heart rate
39. Exercise shoes should be replaced
a.
every month
b.
300-500 hours of running
c.
once they get wet
d.
if they get too loose
40. According to the textbook, a(n) ____ is an affordable way to expand and enhance a home workout.
a.
treadmill
b.
stability ball
c.
online exercise partner
d.
expert DVD set
41. Which type of frostbite affects the tissues just below the skin?
a.
initial
b.
superficial
c.
acute
d.
deep
42. Which type of frostbite affects the skin, muscles, and bone?
a.
initial
b.
superficial
c.
acute
d.
deep
43. Hypothermia occurs when:
a.
only the outer skin is affected by cold temperature
b.
the core body temperature falls below 95°F
c.
the perspiration mechanism breaks down in the body
d.
the body temperature rises above 105°F
44. Which of the following is an acute injury?
a.
muscle ache
b.
tendonitis
c.
stress fracture
d.
bruise
45. Which condition most indicates overtraining?
a.
muscle fatigue
b.
unintended weight loss
c.
headaches
d.
dehydration
COMPLETION
1. ____________________ refers to the ability of the heart to pump blood through the body efficiently.
2. The range of motion around specific joints refers to ____________________.
3. The ability to maintain a certain body position is known as ____________________.
4. Heat cramps are caused by profuse sweating and the consequent loss of ____________________.
5. ____________________ is the product of force and speed.
6. The time required to respond to a stimulus is called ____________________ time.
7. Appreciating the relationship between body and mind is part of the____________________ dimension
of health
8. The ____________________ dimension of fitness relieves stress and promotes a positive self-image.
9. ____________________ refers to the relative amounts of fat and lean tissue in the body.
10. Gradually increasing physical challenges is known as ____________________.
11. According to the FITT principle, ____________________ varies with the type of exercise and with
personal goals.
12. The ____________________ principle is aptly summed up by the phrase “use it or lose it”.
13. In ____________________ exercise, the amount of oxygen taken in by the body cannot meet the
demands of the activity.
14. Gradually moving into a hamstring stretch and holding it for a short period is known as
____________________ stretching.
15. ____________________ stretching involves movement.
16. ____________________ strengthens the core by developing pelvic and abdominal control.
17. The practice sometimes called “meditation in motion” is ____________________.
18. A(n)____________________-shaped waist is considered a warning signal.
19. Exercise shoes should be replaced after ____________________ hours of aerobic activity.
20. ____________________ occurs when the body temperature rises above 106 degrees.
MATCHING
Match the items below with the most appropriate description.
a.
type
f.
tendinitis
b.
metabolic equivalent of task
g.
resistance tubing
c.
intensity
h.
osteoporosis
d.
severe shivering
i.
power
e.
caliper
j.
frequency
1. The amount of energy used at rest
2. The product of force and speed
3. First sign of hypothermia
4. Specific activity
5. Overuse injury
6. How often you exercise
7. Decreased bone density
8. Skinfold measurement
9. Low-cost fitness aid
10. How hard you exercise
ESSAY
1. Identify and explain the four components of physical fitness.
2. Explain the impact fitness can have on the dimensions of health.
3. What is meant by the four dimensions of progressive overload (the FITT principal)?
ANS:
4. Differentiate between the four types of stretching.
5. Describe the treatment recommendations for minor exercise injuries.