Sample/practice exam 18 October 2018, questions and answers PDF

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Chapter 4—Physical Activity for Fitness, Health, and Athletic Performance MULTIPLE CHOICE 1. Which term refers to movement produced by the skeletal muscles that results in an increase in

energy expenditure? a. exercise b. physical fitness c. sport d. ANS: D BLM: Remember

PTS: 1

DIF: 2

REF: 74

2. According to the Canadian Physical Activity Guidelines, how many minutes of moderate- to

vigorous-intensity aerobic activity is recommended for adults aged 18 to 64 years? a. 150 minutes a week b. 60 minutes a week c. 60 minutes a day d. 10 minutes a day ANS: A BLM: Remember

PTS: 1

DIF: 2

REF: 75

3. According to the Canadian Physical Activity Guidelines for adults, how many days per week

should muscle- and bone-strengthening activities be performed? a. 4 days b. 3 days d. 1 day ANS: C BLM: Remember

PTS: 1

DIF: 2

REF: 75

4. According to the Canadian Sedentary Behaviour Guidelines, what is the recommendation for

recreational screen time for ages 5 to 17 years? a. screen time is not recommended b. no more than 30 minutes a day c. no more than 1 hour per day d. y ANS: D BLM: Remember

PTS: 1

DIF: 2

Copyright © 2015 Nelson Education Limited

REF: 76

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5. Which of the following best describes a component of health-related physical fitness? a. having a heart rate of 60 beats per minute b. having a blood pressure of 120/80 c. standing on one foot for 60 seconds d. jogging for 60 minutes ANS: D PTS: 1 BLM: Higher order

DIF: 2

REF: 76 | 77

6. Which term refers to the ability of the body to sustain prolonged rhythmic activity? a. cardiorespiratory fitness b. stamina c. cardiorespiratory strength d. aerobic output ANS: A BLM: Remember

PTS: 1

DIF: 2

REF: 76 | 77

7. What is the best way to develop cardiorespiratory fitness? a. stretching c. lifting weights repeatedly d. lifting weights frequently ANS: B PTS: 1 BLM: Higher order

DIF: 2

REF: 76 | 77

8. Which phrase best describes muscular strength? a. the ability of a muscle or group of muscles to exert force against resistance b. the ability to freely move the joints throughout a full range of motion c. the ability to sustain a given level of muscular tension over time d. the amount of force a muscle can produce repeatedly over 60 seconds ANS: A PTS: 1 BLM: Higher order

DIF: 2

REF: 77

9. When counting how many biceps curls, an individual measures which of the following? a. muscular effort b. muscular endurance c. muscular stamina d. muscular fitness ANS: B PTS: 1 BLM: Higher order

DIF: 2

Copyright © 2015 Nelson Education Limited

REF: 77

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10. Which term refers to the amount of fat and lean tissue in the body? a. body mass b. body density c. weight d. body composition ANS: D BLM: Remember

PTS: 1

DIF: 2

REF: 77

11. Which of the following body tissues is associated with increased health risks? a. muscle b. organs c. fat d. bone ANS: C BLM: Remember

PTS: 1

DIF: 2

REF: 77

12. Which combination offers the best way to maintain a healthy body composition? a. stretching and proper sleep b. exercise and good nutrition c. exercise and proper sleep d. good nutrition and stretching ANS: B PTS: 1 BLM: Higher order

DIF: 2

REF: 77

13. Which phrase best describes the term “flexibility”? a. the ability to move rapidly during exercise b. the ability to sustain motion without resistance c. the ability to move a joint through a full range of motion d. the ability to move without pain ANS: C PTS: 1 BLM: Higher order

DIF: 2

REF: 77

14. Which factor has the greatest influence on our flexibility? a. VO2 max b. coordination c. bod on d. balance ANS: C BLM: Remember

PTS: 1

DIF: 2

Copyright © 2015 Nelson Education Limited

REF: 77

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Chapter 4 Physical Activity for Fitness, Health, and Athletic Performance

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15. Which of the following is the best activity for improving functional fitness? a. running on a treadmill b. sitting and standing from a chair repeatedly c. doing bicep curls repeatedly d. doing abdominal crunches ANS: B PTS: 1 BLM: Higher order

DIF: 2

REF: 77

16. Which type of skill-related fitness involves being able to quickly change from running

forward to running backward? a. agility b. coordination c. speed d. power ANS: A PTS: 1 BLM: Higher order

DIF: 2

REF: 77

17. Which type of skill-related fitness involves being able to control the position of one’s body? a. agility b. balance c. functional fitness d. coordination ANS: B BLM: Remember

PTS: 1

DIF: 2

REF: 77

18. What is the name of the condition in which a person’s bones lose their mineral density and

become increasingly susceptible to injury? a. osteoarthrosis b. osteoarthritis c. osteoporosis d. osteopenia ANS: C BLM: Remember

PTS: 1

DIF: 2

REF: 78

19. What is an endorphin? a. a neurotransmitter that increases heart rate b. a stress hormone released in response to stress c. a hormone that regulates fat metabolism d. a b ood ANS: D BLM: Remember

PTS: 1

DIF: 1

Copyright © 2015 Nelson Education Limited

REF: 78

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20. Which of the following best describes the differences in physical activity between males and

females? a. Women are more likely to cite weight loss as reason to be active. b. Men are more likely to cite lack of time for not being active. c. Women are less likely to cite lack of energy for not being active. d. Men are less likely to cite enjoyment as a reason for being active. ANS: A PTS: 1 BLM: Higher order

DIF: 1

REF: 80

21. Linda started a strength-training program eight weeks ago. When she started, she could do

8 push-ups without stopping, and now she can do 20 without stopping. Which principle of exercise accounts for Linda’s ability to do more push-ups without stopping? a. intensity b. overload c. frequency d. specificity ANS: B PTS: 1 BLM: Higher order

DIF: 2

REF: 80

22. What do the letters of the “FITT” principle stand for? a. flexibility, intensity, time, type b. frequency, initial fitness, time, type c. flexibility, initial fitness, time, type d. frequency, intensity, time, type ANS: D BLM: Remember

PTS: 1

DIF: 2

REF: 82

23. Which of the following is an example of specificity of training? a. b. weight training to improve one’s tennis game c. weight training to improve aerobic fitness d. stretching to develop cardiorespiratory fitness ANS: A PTS: 1 BLM: Higher order

DIF: 2

REF: 82

24. Prior to breaking her ankle, Jennifer was able to run 5 km in 30 minutes. Following her

recovery, she was able to run only 5 km in 37 minutes. What exercise principle accounts for the increase in Jennifer’s 5 km run-time? a. specificity b ty c. recovery d. overload ANS: B PTS: 1 BLM: Higher order

DIF: 2

Copyright © 2015 Nelson Education Limited

REF: 82

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25. What type of exercise is an individual doing when they sprint for 200 metres? a. aerobic exercise b. stretching exercise c. rcise d. endurance exercise ANS: C PTS: 1 BLM: Higher order

DIF: 2

REF: 83

26. You are asked to set an aerobic training program for your 45-year-old moderately active aunt.

What target heart rate range would you recommend as a gauge for an intensity between 60 percent and 75 percent? a. 88 to 149 bpm b. pm c. 127 to 137 bpm d. 131 to 148 bpm ANS: B PTS: 1 BLM: Higher order

DIF: 2

REF: 83-84

27. What should the first step in any aerobic workout be? a. stretching b. aerobic activity c. warming up d. cooling down ANS: C BLM: Remember

PTS: 1

DIF: 2

REF: 84

28. What is the minimum duration for a session of aerobic exercise? a. 60 minutes b. 30 minutes c. 21 minutes d. 10 minutes ANS: D BLM: Remember

PTS: 1

DIF: 2

REF: 85

29. Which activity would be best for an individual who has been sedentary and would like to

begin an exercise program? a. walking b. interval training c. distance running d. jogging ANS: A PTS: 1 BLM: Higher order

DIF: 2

Copyright © 2015 Nelson Education Limited

REF: 85

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Chapter 4 Physical Activity for Fitness, Health, and Athletic Performance

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30. How many steps a day (walking) are recommended to increase heart health, lose weight, and

feel healthier? a. 2 000 b. 5 300 c. 10 000 d. 13 000 ANS: C BLM: Remember

PTS: 1

DIF: 2

REF: 85

31. An individual runs at a near maximal speed for one minute, jogs for 30 seconds, and repeats

this four to six times. What type of training is this individual performing? a. repetition training b. interval training c. maximal exertion training d. maximal heart rate training ANS: B PTS: 1 BLM: Higher order

DIF: 2

REF: 86

32. An individual who performs four to eight weight repetitions with heavy loads is most likely to

increase which of the following? a. strength b. flexibility c. fitness d. endurance ANS: A BLM: Remember

PTS: 1

DIF: 2

REF: 89

33. During a biceps curl, what type of muscle contraction occurs during extension of the arm? a. isotonic b. isometric c. concentric d. ic ANS: D PTS: 1 BLM: Higher order

DIF: 2

REF: 89

34. Which type of stretching consists of a gradual stretch held for approximately 10 to 60

secon ng b. ballistic stretching c. contract and relax stretching d. hold and relax stretching ANS: A BLM: Remember

PTS: 1

DIF: 2

Copyright © 2015 Nelson Education Limited

REF: 91

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35. Which of the following is NOT a benefit of flexibility? a. relaxation b. relief of muscle strain c. t rate d. better athletic performance ANS: C BLM: Remember

PTS: 1

DIF: 2

REF: 92

36. While playing ultimate frisbee, Amy twisted her ankle, resulting in a torn ligament. What type

of injury did Amy sustain? a. overuse b. e c. chronic d. overtraining ANS: B PTS: 1 BLM: Higher order

DIF: 2

REF: 93

COMPLETION 1. The ability to respond to routine physical demands with enough reserve energy to cope with a

sudden challenge is the definition of ____________________. ANS: physical fitness PTS: 1

DIF: 2

REF: 76

BLM: Remember

2. The maximal amount of oxygen used during intense exercise is known as __________. ANS: VO2 max PTS: 1

DIF: 2

REF: 76-77

BLM: Remember

3. Aerobic exercise improves ____________________. ANS: cardiorespiratory fitness PTS: 1

DIF: 2

REF: 76-77

BLM: Remember

4. The integration of the nervous and muscular systems to allow harmonious movement of the

body is known as ________________. ANS: coordination PTS: 1

DIF: 2

REF: 77

Copyright © 2015 Nelson Education Limited

BLM: Remember

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Chapter 4 Physical Activity for Fitness, Health, and Athletic Performance

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5. Producing maximum force in the shortest amount of time is known as __________. ANS: power PTS: 1

DIF: 2

REF: 77

BLM: Remember

6. ____________________ refers to the relative amounts of fat and lean tissue in the body. ANS: Body composition PTS: 1

DIF: 2

REF: 77

BLM: Remember

7. The range of motion around specific joints is known as _____________. ANS: flexibility PTS: 1

DIF: 2

REF: 77

BLM: Remember

8. The type of training that emphasizes daily activities is known as ____________ fitness. ANS: functional PTS: 1

DIF: 2

REF: 77

BLM: Remember

9. An individual who repeatedly jumps up onto a box and then steps down is performing

___________ training. ANS: plyometrics PTS: 1

DIF: 2

REF: 77

BLM: Higher order

10. An increase in metabolic rate that persists after exercise is known as

__________________________. ANS:

excess post-exercise oxygen consumption (EPOC) excess post exercise oxygen consumption EPOC PTS: 1

DIF: 2

REF: 79

BLM: Remember

11. Jennifer recently returned to the gym after being on holidays and finds that her pre-holiday

workout felt much harder. Jennifer is experiencing the principle of _______________. ANS: reversibility PTS: 1

DIF: 2

REF: 82

Copyright © 2015 Nelson Education Limited

BLM: Higher order

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Chapter 4 Physical Activity for Fitness, Health, and Athletic Performance

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12. A way to monitor exercise intensity that uses a self-assessment of exertion is the

______________. ANS:

rating of perceived exertion (RPE) rating of perceived exertion RPE PTS: 1

DIF: 2

REF: 84

BLM: Remember

13. __________ contraction involves dynamic muscle movement against a constant resistance

several times. ANS: Isotonic PTS: 1

DIF: 2

REF: 89

BLM: Remember

14. An individual with lower back pain and weak abdominal muscles would be advised to include

___________________ conditioning in their exercise program. ANS: core strength PTS: 1

DIF: 2

REF: 90-91

BLM: Remember

15. Taking a day off from weight training to allow the body to rest is known as the

______________ principle. ANS: recovery PTS: 1

DIF: 2

REF: 91

BLM: Remember

16. Using gravity to help a joint move through its full range of motion is known as

___________________. ANS:

proprioceptive neuromuscular facilitation (PNF) proprioceptive neuromuscular facilitation PNF PTS: 1

DIF: 2

REF: 91

Copyright © 2015 Nelson Education Limited

BLM: Remember

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MATCHING

Match the following definitions to each term. a. applying force with no change in length b. tendonitis c. activities that create an oxygen deficit d. muscle shortening e. pulled muscle f. constant speed contraction g. rapid, bouncing movements h. activities that require oxygen i. controlled movements j. muscle lengthening 1. 2. 3. 4. 5. 6. 7. 8. 9. 10.

ballistic eccentric concentric acute injury overuse injury aerobic exercise isometric contraction dynamic isokinetic contraction anaerobic exercises

1. 2. 3. 4. 5. 6. 7. 8. 9. 10.

ANS: ANS: ANS: ANS: ANS: ANS: ANS: ANS: ANS: ANS:

G J D E B H A I F C

PTS: PTS: PTS: PTS: PTS: PTS: PTS: PTS: PTS: PTS:

1 1 1 1 1 1 1 1 1 1

Copyright © 2015 Nelson Education Limited

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Chapter 4 Physical Activity for Fitness, Health, and Athletic Performance

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ESSAY 1. Describe the difference between physical activity and exercise. ANS:

Physical activity is any body movement produced by the skeletal muscles that increases energy expenditure above rest, whereas exercise is a type of physical activity that is planned, structured, and repetitive to improve health and maintain fitness. PTS: 1

DIF: 2

REF: 74

BLM: Higher order

2. List and define the five components of health-related physical fitness. ANS:

A. Cardiorespiratory (aerobic) fitness—ability of the body to sustain prolonged rhythmic activity B. Muscular strength—maximum weight one can lift, push, or pull C. Muscular endurance—ability to perform repeated muscular effort D. Body composition—fat and lean tissues in the body E. Flexibility—range of motion around joints PTS: 1

DIF: 2

REF: 76-77

BLM: Remember

REF: 77-78

BLM: Remember

3. List five benefits of exercise. ANS:

A. Better bones B. Better mental health and functioning C. Brighter mood and less stress D. Enhanced immunity E. Healthier heart and lungs F. Longer and more active life G. Lowered risk of cancer H. Lowered risk of Type 2 diabetes I. Lowered weight PTS: 1

DIF: 2

4. Describe what the FITT principle refers to. ANS:

A. Frequency—how often one exercises B. Intensity—how hard one exercises C. Time—how long one exercises D. Type—the specific exercise performed PTS: 1

DIF: 2

REF: 82

Copyright © 2015 Nelson Education Limited

BLM: Remember

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Chapter 4 Physical Activity for Fitness, Health, and Athletic Performance

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5. Define target heart rate and describe how it is calculated. ANS:

A. Target heart rate—level of intensity to achieve cardiorespiratory benefit B. Calculate: Take 220 minus age to determine maximum heart rate Multiply maximum heart rate by 0.55 to determine lower-limit target heart rate Multiply maximum heart rate by 0.9 to determine upper-limit target heart rate PTS: 1

DIF: 2

REF: 83-84

BLM: Higher order

6. Your uncle would like to begin a walking program to improve his cardiorespiratory fitness.

What advice would you give him for beginning his program, progressing in it, and maintaining it? ANS:

Beginning: • start slow and low • should be able to walk and talk but not be able to sing (or be out of breath) Progressing: • gradually increase how long and how hard he walks • begin to pick up the pace so that talking is a bit more difficult Maintaining: • try to work up to walking daily • start to include other enjoyable activities PTS: 1

DIF: 2

REF: 85

BLM: Higher order

7. Describe the importance of endurance and strength exercises and one difference between

endurance exercises and strength exercises. ANS:<...