1.25 / 1.25 points Question 1 Prevention of low back pain is a benefit of increased flexibility. True Fals e Question 2 1.

25 / 1.25 points To improve flexibility, it is necessary to perform stretching exercises every day. True Fals e Question 3 1.25 / 1.25 points A warmed up muscle will be more flexible and have greater range of motion. True Fals e Question 4 1.25 / 1.25 points Which of the following is NOT considered a health benefit of exercise? reduced risk of heart disease reduced risk of kidney disease reduced risk of diabetes reduced risk of bone loss with age 1.25 / 1.25 points Question 5 Which of the following is NOT considered to be one of the major components of health related physical fitness? cardiorespiratory fitness muscular endurance body composition motor skills Question 6 Total wellness can be achieved by balancing cardiorespiratory fitness and flexibility physical, emotional, intellectual, social, and spiritual health physical, social, and mental health psychological and physical health 1.25 / 1.25 points Question 7 If you smoke, are not aware of its health risks, and have no desire to stop, in what stage of change are you? precontemplatio n contemplation preparation maintenance 1.25 / 1.25 points Question 8 Completing a written contract to modify an unhealthy behavior serves to 1.25 / 1.25 points

provide a start date to take action outline steps you will take to measure success list potential rewards for obtaining your goal all of the above Question 9 Wellness can be defined as Feeling good state of high physical fitness state of optimal health state of good emotional health 1.25 / 1.25 points Question 10 Which of the following is NOT considered a goal of Healthy People 2010? to improve health of all Americans to improve the quality of life to create disparities in health across populations to improve length of life in years Question 11 A commonly used strategy to assist with behavior modification is self monitoring to identify behavior change barriers self reinforcement by rewarding yourself for reaching your goals setting short term and long term goals all of the above Question 12 Diabetes is a disease characterized by low blood sugar levels high blood glucose levels hypoglycemia none of the above 1.25 / 1.25 points Question 13 An ad promoting a weight loss product that seems too good to be true indicates it is a product worth buying. True Fals e Question 14 1.25 / 1.25 points In regard to physical fitness, the overload principle can be defined as lifting too much weight during a weight lifting procedure overloading the body by exercise stress that results in an improvement in physical fitness overloading the body, which results in muscular damage 1.25 / 1.25 points 1.25 / 1.25 points 1.25 / 1.25 points

overloading tendons with excessive use that results in dmamge Question 15 The principle of progression states that exercise overload should be increased gradually during training an exercise training session should be followed by a recovery period an exercise training session should progress rapidly none of the above Question 16 Physical fitness can be lost due to inactivity; this is termed the overload principle the principle of progression the principle of detraining the principle of reversibility Question 17 Physical fitness can be lost due to inactivity; this is termed the overload principle the principle of progression the principle of detraining the principle of reversibility 1.25 / 1.25 points Question 18 All exercise programs should be individualized. Therefore, an exercise prescription should consider the individual's age previous exercise habits health all of the above 1.25 / 1.25 points Question 19 The minimum dose of exercise required to improve health related physical fitness is called the anaerobic threshold the lactate threshold the aerobic threshold none of the above 1.25 / 1.25 points Question 20 Failure to get adequate rest between workouts is often defined as the general adaptation syndrome sleep apnea chronic fatigue syndrome overtraining Question 21 1.25 / 1.25 points 1.25 / 1.25 points 1.25 / 1.25 points 1.25 / 1.25 points

The amount of rest that is required between heavy exercise bouts is generally 4-6 hours 1-2 days 2-3 days 3-4 days 1.25 / 1.25 points Question 22 A period of rest between exercise training sessions is critical for maximal improvement in physical fitness. This is often referred to as the principle of progression the principle of overload the principle of recuperation none of the above 1.25 / 1.25 points Question 23 The minimal level of exercise required to achieve some health benefits is termed threshold of fitness threshold of exercise threshold for weight loss threshold for health benefits 1.25 / 1.25 points Question 24 Guidelines to follow when setting achievable fitness goals include being realistic putting goals in writing setting goals that are specific and measurable all of the above 1.25 / 1.25 points Question 25 A period of rest between training sessions is essential to achieve optimal physical fitness True Fals e Question 26 1.25 / 1.25 points After cessation of training, muscular strength is lost faster than muscular endurance True Fals e Question 27 1.25 / 1.25 points The primary purpose of a cool down is to return blood located in the periphery back to the heart True Fals e Question 28 1.25 / 1.25 points Which of the following is NOT a benefit of regular exercise?

increased bone density increased feeling of well being increased muscle tone and endurance increase blood pressure Question 29 Which of the following are benefits of cardiorespiratory fitness? increased strength increased mental abilities reduction of risk for heart disease reduced risk of kidney disease 1.25 / 1.25 points Question 30 Most of the ATP synthesized in muscle cells during aerobic exercise comes from stored ATP anaerobic pathways aerobic pathways none of the above 1.25 / 1.25 points Question 31 The blood vessel that allows easy passage of oxygen, carbon dioxide, nutrients, and waste through its cell wall is the artery vein arteriole capillar y 1.25 / 1.25 points Question 32 A problem in the anaerobic synthesis of energy is that a by product of glycolysis is the formation of fat carbon dioxide water lactic acid 1.25 / 1.25 points Question 33 Which of the following describes the pathway for blood flow through the systemic circulation? veins-capillaries-arteries arteries-capillaries-veins capillaries-veins-arteries veins-arteries-capillaries Question 34 The recommended place(s) to take a pulse is(are) the 1.25 / 1.25 points 1.25 / 1.25 points

carotid artery femoral artery radial artery both A and C 1.25 / 1.25 points Question 35 Which of the following is NOT an example of an immediate response to exercise? increase in cardiac output increase in heart rate decrease in blood pressure increase in stroke volume 0 / 1.25 points Question 36 The best field test for estimating VO2 max for individuals with joint problems is the 1.5 mile run test cycle ergometer test 1 mile walk test step test 1.25 / 1.25 points Question 37 The primary anaerobic pathway for synthesizing ATP during exercise is Krebs cycle beta oxidation glycolysis none of the above Question 38 Breathing increases during exercise to bring in more oxygen remove carbon dioxide both A and B none of the above 1.25 / 1.25 points Question 39 Which of the following adaptations occurs with exercise training? exercise stroke volume decreases exercise cardiac output decreases VO2 max increases skeletal muscles significantly inclrease strength 1.25 / 1.25 points Question 40 Which of the following refers to a training technique utilizing several different modes of training? fartlek 1.25 / 1.25 points

cross training long slow distance interval training Question 41 The Borg rating of perceived exertion correlates with the heart rate rate of breathing blood pressure none of the above 0 / 1.25 points Question 42 Which of the following is a benefit of a regular strength training program? reduces the incidence of back pain increases VO2 max reduces the incidence of colds increases endurance exercise capacity 1.25 / 1.25 points Question 43 Of their total caloric intake, approximately what percentage of protein should athletes consume? 5-10% 1015% 1520% 2025% 1.25 / 1.25 points Question 44 The maximal weight that an individual can lift during one maximal effort is muscular endurance maximal power output muscular strength optimal power output Question 45 Muscles are attached to bones by ligaments fascia tendons motor units 1.25 / 1.25 points Question 46 A motor nerve and all the fibers that it controls is called a muscle bundle 1.25 / 1.25 points 0 / 1.25 points

muscle fascia muscle filaments motor unit 1.25 / 1.25 points Question 47 A muscle contraction that results in movement of the body is referred to as a(n) isometric contraction isotonic contraction isokinetic contraction static contraction 1.25 / 1.25 points Question 48 A muscle contraction that results in no movement of the body is referred to as a(n) isometric contraction isotonic contraction isokinetic contraction static contraction 1.25 / 1.25 points Question 49 Which of the following muscle fiber types would you expect to find in a marathon runner? fast twitch slow twitch intermediat e glycolytic 1.25 / 1.25 points Question 50 Which of the following muscle fiver types is characterized by a fast contraction time and a resistance to fatigue? fast twitch slow twitch intermediat e glycolytic 1.25 / 1.25 points Question 51 The process of involving more muscle fibers to produce increased muscle force is referred to as isokinetic the sliding filament theory recruitment muscle filament generation 1.25 / 1.25 points Question 52 The primary determinant of how much force a muscle can generate is fiber type

gender muscle size diet 1.25 / 1.25 points Question 53 The fact that muscle strength and endurance are realized only in the muscles trained is referred to as specificity recruitmen t overload PRE 1.25 / 1.25 points Question 54 Synthetic forms of the male hormone testosterone that are used to cause muscle hypertrophy are called growth hormone protein powder anabolic steroids ginseng 1.25 / 1.25 points Question 55 Which of the following is not a chemical precursor of testosterone? insulin androstenedione dehydroepiandrosterone all of the above 1.25 / 1.25 points Question 56 Which of the following are safety concerns when weight training? breath holding while lifting duration of a training session talking during a training session support belts 1.25 / 1.25 points Question 57 Which of the following should be the general rule to follow in a weight training program that increases endurance? high resistance-high repetitions high resistance-low repetitions low resistance-high repetitions low resistance -low repetitions 1.25 / 1.25 points Question 58 The intensity of exercise in a weight training program is measured by heart rate

repetition maximum perceived effort the size of the individual 1.25 / 1.25 points Question 59 The number of times an exercise is performed in weight training is referred to as a repetition maximum set load taper 1.25 / 1.25 points Question 60 The phase of a weight training program in which most of the strength gains are realized is the slow progression phase maintenance phase recruitment phase starter phase Question 61 The increase in muscle size due to weight training is called hypertroph y hyperplasia atrophy distrophy 0 / 1.25 points Question 62 The initial increase in strength seen with weight training is primarily due to hypertrophy hyperplasia increased fiber recruitment body weight gain 1.25 / 1.25 points Question 63 During muscle fiber recruitment, which type of muscle fiber is recruited first? intermediate fibers fast twitch fibers slow twitch fibers no particular order Question 64 Genetics is the primary determinant of muscle fiber type True Fals e 1.25 / 1.25 points 1.25 / 1.25 points

Question 65 1.25 / 1.25 points Athletes should fortify their diets with protein powders. True Fals e Question 66 1.25 / 1.25 points The ability to move joints freely through their full range of motion is referred to as recruitment flexibility mobilizatio n loose joints 1.25 / 1.25 points Question 67 Which of the following would be considered a benefit of increased flexibility? increased strength increased endurance improved joint mobility higher VO2 max 1.25 / 1.25 points Question 68 Which of the following are determinants of joint range of motion? muscle and tendons number of motor units fiber type length of bones 1.25 / 1.25 points Question 69 Which of the following is altered in a program to increase flexibility? bone cartilage tendons ligament s 1.25 / 1.25 points Question 70 Special muscle receptors that sense stretch are referred to as motor units muscle fascia muscle units muscle spindles 1.25 / 1.25 points Question 71 The reaction that occurs when a muscle is suddenly stretched and therefore stimulates muscle spindles is called stretch reflex

fiber typing muscle twitch muscle spasm 1.25 / 1.25 points Question 72 Stretching by slowly lengthening the muscle to a point where further movement is limited and holding that position for a fixed period of time is referred to as ballistic stretching static stretching CR stretching CRAC stretching 1.25 / 1.25 points Question 73 To improve flexibility, stretching exercises should be performed 1 day a week 2-5 days per week 4-7 days per week 1-3 days per week 1.25 / 1.25 points Question 74 Approximately what percentage of Americans will be disabled by low back pain in their lifetime? 5% 10 % 15 % 20 % Question 75 0 / 1.25 points Which of the following does not contribute to low back pain? hamstring flexibility poor diet strength of the back extensor muscles low back lumbar flexibility 1.25 / 1.25 points Question 76 Approximately when is low back pain considered to be a chronic problem? 2 weeks 2 months 4 months 6

months 0 / 1.25 points Question 77 The intensity of stretching is monitored by feel. In general, the limb should not be stretched beyond a position creating Intense pain mild discomfort no sense of limitation of movement normal movements 0 / 1.25 points Question 78 Which of the following principles should be avoided in any stretching routine? flexion of the hip extension of the hip flexion of the knee or neck rotation of the trunk 1.25 / 1.25 points Question 79 Which of the following would increase the risk of muscle cramping? muscle fatigue electrolyte imbalance poor stretching habits all of the above 1.25 / 1.25 points Question 80 Ligaments are one of the contributors to limiting range of motion in a joint. True False