Foundations of Physical Fitness
Textbook Exam Questions
Course Introduction
Foundations of Physical Fitness introduces students to the fundamental principles of physical fitness and wellness, emphasizing the importance of developing lifelong healthy habits. The course covers concepts such as cardiorespiratory endurance, muscular strength, flexibility, and body composition, along with the physiological and psychological benefits of regular physical activity. Students will learn how to assess their fitness levels, set attainable personal goals, and design individualized exercise programs. Additionally, the course addresses nutrition, injury prevention, and the role of exercise in managing stress, aiming to foster a comprehensive understanding of physical well-being.
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Concepts of Fitness And Wellness A Comprehensive Lifestyle Approach 10th Edition by Charles
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Chapter
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Q1) Which term does the "Healthy People 2020" document use to describe the general sense of happiness and satisfaction with life?
A)emotional quotient
B)emotional satisfaction
C)health-related quality of life
D)hardiness
Answer: C
Q2) What is the primary difference between health-related and skill-related fitness?
A)Skill-related fitness components are more difficult to perform.
B)Genetics play a bigger role in health-related fitness than in skill-related fitness.
C)Skill-related fitness is associated with more enjoyment.
D)Health-related fitness is directly related to reduced risk of hypokinetic disease.
Answer: D
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Chapter 2: Self-Management and Self-Planning Skills for Health Behavior Change
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Q1) Reinforcing factors are important in adhering to lifestyle change because _________ generates continued behavior.
A)self-esteem
B)knowledge
C)coping
D)success
Answer: D
Q2) Which of the following statements is true regarding the "Stages of Change" model?
A)It can be applied to positive and negative lifestyles.
B)It was originally developed to help people understand how to eat healthier.
C)An individual who has purchased a nicotine patch is in the contemplation stage.
D)Relapse is a necessary step to achieve maintenance.
Answer: A
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Chapter 3: Preparing for Physical Activity
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Sample Questions
Q1) Delayed onset muscle soreness is due to
A)protein consumption.
B)lactic acid build up.
C)microscopic muscle tears.
D)increased range of motion during activity.
Answer: C
Q2) Which of the following is a sound recommendation for exercise in cold and windy weather?
A)A light coating of petroleum jelly under the arms can help prevent frostbite.
B)Wear gloves rather than mittens.
C)The second layer should be made of capilene.
D)The layer closest to the body should be a wickable fabric.
Answer: D
Q3) Which of the following are the earliest signs of hypothermia?
A)depressed reflexes
B)reduction in heart and breathing rate
C)speech and movement impairment
D)shivering and cold extremities
Answer: D
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Chapter 4: The Health Benefits of Physical Activity
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Q1) Which of the following is true regarding physical activity and cancer?
A)Physical activity has not been shown to impact cancer.
B)Physical activity is known to create toxins that kill cancer cells.
C)Physical activity has been shown to reduce risks of some cancers.
D)Physical activity alters symptoms of cancer but not the disease itself.
Q2) Which compound has been shown to be associated with inflammation of the arteries?
A)CRP and homocysteine
B)elastin and fibrin
C)hemoglobin and fibrin
D)estrogen and progestin
Q3) Beneficial proteins in the bloodstream that pick up cholesterol for removal by the liver are called
A)lipids.
B)triglycerides.
C)high-density lipoproteins.
D)low-density lipoproteins.
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Chapter 5: How Much Physical Activity Is Enough
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Q1) Which principle supports the need to do more than normal for benefits to occur?
A)specificity
B)frequency
C)overload
D)progression
Q2) Marjorie designed her running program to gradually increase her mileage each week.Which principle of physical activity does this represent?
A)all-or-none
B)muscle recruitment
C)progression
D)specificity
Q3) What does the second "T" represent in the FITT formula (FITT vs.FIT)?
A)"Time" is required to achieve benefits.
B)Benefits depend on the "Type" of physical activity performed.
C)Workouts need to use appropriate "Timing."
D)The activity session needs to have the right "Tone" to achieve benefits.
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Chapter 6: Moderate Physical Activity: A Lifestyle Approach
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Q1) Brisk walking can be considered a "vigorous" activity for people with what level of fitness?
A)low fitness
B)good fitness
C)high performance
D)none of the above
Q2) __________ is the best example of lifestyle physical activity.
A)Jogging
B)Raking leaves
C)Playing tennis
D)Fitness walking
Q3) Which of the following statements are true about anaerobic physical activities?
A)the body cannot meet the energy demands using the aerobic system
B)the body must rely on short term energy stores
C)the activities are considered very vigorous
D)all the above
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Chapter 7: Cardiovascular Fitness
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Q1) Good coronary circulation
A)strengthens heart valves by moving more blood through the heart.
B)nourishes the heart and reduces the risk of a heart attack.
C)helps to prevent blood pooling in the lower extremities.
D)increases blood pressure in the heart.
Q2) Which is true for heart rate?
A)fit individuals will have a higher resting heart rate
B)young individuals will have a higher resting heart rate
C)old individuals will have a higher maximal heart rate
D)old individuals will have a lower maximal heart rate
Q3) Veins carry blood in which direction?
A)from the left ventricle to the systemic system
B)back to the aorta
C)back to the heart
D)none of the above
Q4) Which arterial site for pulse counting is the most popular?
A)radial
B)brachial
C)carotid
D)femoral
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Chapter 8: Vigorous Aerobics,Sports,and Recreational Activities
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Q1) Which of the following best characterizes the activity of "Zumba"?
A)spinning
B)martial arts
C)rhythmic dance
D)dance aerobics
Q2) Which is true based on the SGMA survey results?
A)most popular activities are sports
B)participation in aerobics (both high and low impact)is declining
C)walking is no longer the most popular aerobic activity
D)participation in group exercise programming has been increasing
Q3) Activity that is slow and sustained for relatively long periods without resting is known as _________ activity.
A)aerobic interval
B)intermittent aerobic
C)continuous aerobic
D)passive aerobic
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Chapter 9: Muscle Fitness and Resistance Exercise
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Q1) Leverage is an important mechanical principle that influences strength because
A)a person with long limbs has a disadvantage mechanically.
B)the body uses a system of levers to produce movement.
C)it is possible to change the length of your limbs to increase strength.
D)it causes the muscles to contract.
Q2) Muscular endurance depends on
A)the efficiency of the heart muscle and circulatory system.
B)the efficiency of the local skeletal muscles and the nerves that control them.
C)the effectiveness of the heart and skeletal muscles to work together.
D)the effectiveness of the central nervous system to send fast signals to the muscles being moved.
Q3) Which of the following terms describes the plank exercise?
A)concentric
B)eccentric
C)isometric
D)isokinetic
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Chapter 10: Flexibility
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Q1) Which of the following is NOT a potential cause of muscle spasms?
A)overexertion
B)dehydration
C)heat stress
D)inactivity
Q2) Which of the following is true about stretching?
A)it prevents muscle soreness
B)it is ineffective in preventing muscle soreness
C)it sensitizes myofascial trigger points
D)it helps release toxins
Q3) What purposes does stretching at the end of a workout serve?
A)increasing strength and cooling-down
B)building flexibility and reducing soreness
C)building flexibility and cooling-down
D)both A and B
Q4) What is flexibility?
A)the shape of bones and cartilage in the joint
B)the length of muscle around a joint
C)the range of motion at a joint or group of joints
D)the number of muscles,tendons,ligaments,and fascia that cross the joint
12
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Chapter 11: Body Mechanics: Posture, Questionable
Exercises, and Care of the Back and Neck
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Q1) Exercises that help correct pain-related problems by strengthening weak muscles,stretching short ones,and improving circulation are classified as
A)therapeutic.
B)curative.
C)restorative.
D)healing.
Q2) Ill-fitting clothing and shoes,chronic fatigue,and improperly fitting furniture are called __________ factors.
A)acquired
B)environmental
C)physical
D)congenital
Q3) (p.242-256 (BASED ON EXERCISE CONTENT))Which of the following combination of exercises might you recommend for an individual with back pain and excessive lumbar lordosis?
A)the swan stretch and hip flexor strengthening
B)supine trunk twist and upper trunk lift
C)hip flexor stretching and abdominal strengthening
D)hamstring stretching and leg strengthening with half squats
Page 13
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Chapter 12: Performance Benefits of Physical Activity
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Q1) Which should be emphasized in a workout designed to build muscular endurance?
A)many repetitions with lighter weights
B)fewer repetitions with heavier weights
C)many repetitions with heavier weights
D)fewer repetitions with lighter weights
Q2) Which of the following is the correct order in a periodized program (shortest to longest)?
A)meta - micro - macro
B)mini - meta - macro
C)macro - micro - mini
D)micro - meso - macro
Q3) Bodybuilders are generally judged on which two components?
A)strength/power
B)hypertropy/definition
C)strength/endurance
D)aerobic/anaerobic
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Chapter 13: Body Composition
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Q1) What device is used to measure skinfolds?
A)tape measure
B)dynamometer
C)caliper
D)scale
Q2) Which of the following compounds influences obesity by altering appetite and metabolic rate?
A)insulin
B)glucose
C)leptin
D)dopamine
Q3) Which is considered the most harmful place to have excess body fat?
A)hips
B)abdomen
C)thighs
D)back
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Chapter 14: Nutrition
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Sample Questions
Q1) Which of the following foods contains the most beta-carotene?
A)broccoli
B)spinach
C)carrots
D)artichokes
Q2) How many 8 oz glasses of water should the average adult consume per day?
A)4
B)6
C)8
D)10
Q3) The average intake of dietary fiber is much lower than the recommended amount of ______ g/day.
A)15-20
B)25-35
C)35-45
D)45-50
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Chapter 15: Managing Diet and Activity for Healthy Body
Fatness
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Q1) When eating,what suggestions are recommended?
A)eat slowly
B)eat everything
C)watch television when eating
D)all the above
Q2) Which of the following is NOT a behavioral goal?
A)do cardiovascular exercises 3 times a week
B)lose 15 pounds in 3 months
C)consume 5 servings of fruits and vegetables a day
D)do resistance exercises 2 times a week
Q3) Which of the following is true regarding Ephedra?
A)It is the only FDA approved weight loss compound.
B)There have been deaths attributed to its use.
C)It is safe in small amounts.
D)The labels on ephedra-containing products are accurate.
Q4) Which of the following is true regarding high protein diets?
A)They are effective in long-term weight loss.
B)Long-term adverse effects have been documented.
C)The weight lost is water,not fat.
D)They are considered more effective than low carbohydrate diets.
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Chapter 22: Cancer, Diabetes, and Other Health Threats
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Q1) Which reflect the three stages of the General Adaptation Syndrome?
A)awareness,experience,outcome
B)alarm,resistance,exhaustion
C)input,effect,output
D)appraisal,perception,decision
Q2) People who have a type A personality are characterized by
A)boredom due to lack of sufficient stress.
B)a lower risk for unhealthy lifestyles.
C)an interest in supporting others.
D)enjoyment of highly competitive situations.
Q3) Which of the following is used to describe an individual's perception of a stressor?
A)stress appraisal
B)stress magnitude
C)stress reactivity
D)stress potential
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Chapter 17: Stress Management, Relaxation, and Time Management
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Q1) Research currently supports the hypothesis that chronic exercise ________ physiological reactivity to non-exercise stressors.
A)reduces
B)intensifies
C)has no effect on D)negates
Q2) Which of the following is most likely to be neglected when time is at a premium?
A)relationships
B)health
C)work
D)both A and B
Q3) A person's cognitive and psychological efforts to manage stress is known as A)cognitions.
B)coping.
C)adjusting.
D)hardiness.
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Chapter 18: The Use and Abuse of Tobacco
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Q1) Nicotine is
A)a highly addictive drug.
B)a carcinogenic compound.
C)a slow acting drug.
D)an hypo-allergenic compound.
Q2) Which of the following is true regarding mainstream smoke?
A)mainstream smoke is filtered by the cigarette
B)mainstream smoke is more dangerous than sidestream smoke
C)mainstream smoke doesn't have nicotine in it
D)mainstream smoke is only found in e-cigarettes
Q3) Which of the following is NOT a common reason that teenagers give for using tobacco?
A)peer pressure
B)social acceptance
C)lower price than other drugs
D)desire to be "independent"
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Chapter 19: The Use and Abuse of Alcohol
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Q1) Consumption of which of the following will result in the highest blood alcohol content?
A)6 12 ounce beers
B)7 1.25 ounce shots of tequila
C)4 6 ounce glasses of wine
D)all have the same alcohol content and will result in similar blood alcohol content
Q2) Which issue has been most hotly debated to help address drinking on college campuses?
A)caps on alcohol content in beer
B)changes in drinking age
C)fines on bar owners who let underage students in D)bans on drinking games in bars
Q3) Alcohol concentrates in various organs in proportion to the amount of __________ each contains.
A)water
B)protein
C)carbohydrates
D)fats
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Chapter 20: The Use and Abuse of Other Drugs
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Q1) Alcohol belongs to which classification of drug?
A)stimulant
B)depressant
C)hallucinogen
D)narcotic
Q2) Rohypnol is often referred to as a
A)safe recreational drug.
B)date rape drug.
C)gateway drug.
D)inhalant drug.
Q3) Which is the most commonly used illegal drug?
A)cocaine
B)marijuana
C)opium
D)heroin
Q4) According to a recent study,use of marijuana increased the risk of experiencing
A)generalized anxiety disorder.
B)panic attacks.
C)phobias.
D)schizophrenia.
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Chapter 21: Preventing Sexually Transmitted Infections
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Q1) Which is true of the sexual experience?
A)Decisions regarding sex involve all 5 wellness dimensions.
B)It is a purely physical act.
C)It does not contribute to wellness.
D)There are few long term risks involved.
Q2) Which of the following could possibly decrease the risk of transmission from HIV-infected mothers to their children?
A)prenatal vitamins
B)cesarean section
C)breastfeeding
D)blood transfusion
Q3) AIDS is caused by a virus that attacks
A)red blood cells.
B)white blood cells.
C)T helper T cells
D)B-lymphocytes.
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Chapter 22: Cancer,Diabetes,and Other Health Threats
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Q1) Which of the following is among the most serious mental disorders?
A)fears
B)phobias
C)sleep disturbances
D)schizophrenia
Q2) Why was a federal tax imposed on tanning salons?
A)they have too high of a profit margin
B)the equipment was overvalued
C)evidence linking indoor tanning and skin cancer
D)the salons were guilty of making false claims
Q3) Injuries are the ________ leading cause of death in the United States among people of all ages.
A)second
B)third
C)fourth
D)fifth
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Chapter 23: Evaluating Fitness and Wellness Products:
Becoming an Informed Consumer
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Q1) Body wrapping solutions
A)are similar to epsom salts.
B)cause fat to be drawn from tissue.
C)have caused multiple fatalities.
D)cause a permanent reduction in body girth.
Q2) Which type of exposure is recommended to obtain a safe tan?
A)UV-B tanning booths
B)light sun exposure on cloudy conditions
C)both A and B
D)none of the above
Q3) Products containing which herbal supplement has been blamed for hundreds of death?
A)glucosamine
B)Saw Palmetto
C)Echinachea
D)Ephedra
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Chapter 24: Toward Optimal Health and Wellness: Planning for Healthy Lifestyle Change
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Q1) In the HELP philosophy,"H" stands for A)Heart.
B)Health.
C)Healing.
D)Honorable.
E)Human.
Q2) Which is considered the best defense against the common cold and other respiratory diseases?
A)regular hand washing
B)sufficient sleep
C)positive social interactions
D)regular physical activity
E)good genetics
Q3) According to the book,"the new way of thinking," means
A)adopting a philosophy of "no pain,no gain."
B)helping others become more structured with physical activity.
C)being successful on our own terms rather than comparing ourselves with others.
D)continuing to improve your skill-related fitness.
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