Introduction to Fitness and Wellness Practice Questions
Course Introduction
This course provides a comprehensive overview of the fundamental principles of fitness and wellness. Students will explore the physical, mental, and social dimensions of health, learning about the benefits of regular exercise, proper nutrition, stress management, and personal safety. Emphasis is placed on creating individualized fitness plans, setting realistic wellness goals, and developing lifelong habits for maintaining overall well-being. Through lectures, practical activities, and self-assessments, students gain the knowledge and skills necessary to lead a healthy, active lifestyle.
Recommended Textbook Concepts of Fitness And Wellness A Comprehensive Lifestyle Approach 10th Edition by Charles
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Chapter
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Q1) The ability to change rapidly the position of the entire body in space with speed and accuracy is termed A)balance.
B)coordination.
C)transfer.
D)agility.
Answer: D
Q2) The ability to transfer energy into force at a fast rate of speed is called A)agility.
B)power.
C)reaction time.
D)speed.
Answer: B
Q3) 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
Page 3
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Chapter 2: Self-Management and Self-Planning Skills for Health Behavior Change
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Q1) Which of the following behavioral skills is most important for people in the maintenance stage?
A)goal setting
B)self-efficacy
C)relapse prevention
D)balancing attitudes
Answer: C
Q2) Self-efficacy and self-confidence are examples of which behavior change factor?
A)predisposing
B)reinforcing
C)enabling
D)personal
Answer: A
Q3) Which of the following are characteristic of SMART goals?
A)specific,modifiable,temporary
B)specific,measureable,attainable
C)measureable,relatable,transferrable
D)strategic,maintainable,relevant
Answer: B
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Chapter 3: Preparing for Physical Activity
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Q1) Which of the following are key components recommended by the ACSM of the cool down?
A)resistance training and ballistic stretching
B)ballistic stretching and cardiovascular activity
C)a 5 to 10 minute cool-down that is similar to a warm-up
D)intermittent cardiovascular intervals
Answer: C
Q2) Which best characterizes a dynamic warm-up?
A)PNF stretching
B)passive stretching
C)calisthenics of increasing intensity
D)brief intervals of plyometrics
Answer: C
Q3) Fans or wind can help cool exercisers via A)conduction.
B)convection.
C)radiation.
D)dissipation.
Answer: B
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Chapter 4: The Health Benefits of Physical Activity
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Q1) ______________ is a term used for all fats and fatty substances in the blood.
A)Fibrin
B)Leukocytes
C)Lipids
D)Leptin
Q2) Which of the following is true of asthma and arthritis?
A)Both conditions are considered to be hyperkinetic in origin.
B)Both conditions are determined primarily by hereditary.
C)Physical activity is not possible for people with asthma and people with arthritis.
D)Both conditions necessitate unique considerations regarding exercise.
Q3) Which of the following statements is true?
A)Coronary heart disease is a type of cardiovascular disease.
B)A person can have heart disease but not cardiovascular disease.
C)Heart disease is a precursor of cardiovascular disease.
D)Heart disease and cardiovascular disease are independent of each other.
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Chapter 5: How Much Physical Activity Is Enough
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Q1) All of the following are key concepts of the physical activity pyramid except A)twenty minutes of activity for those trying to lose weight is adequate.
B)the different types of physical activity can be combined to meet activity guidelines.
C)extended periods of inactivity can be harmful to your health.
D)eating well is an important companion behavior to physical activity.
Q2) Maddie has been regularly performing the same exercise routine for 5 years.She has reached a plateau in her fitness level.Based on the principles of physical activity,what is the best explanation for this?
A)Her body needs more specific exercises to achieve further benefits.
B)Maddie needs to provide additional overload to gain further benefits.
C)The adaptations from her regular exercise regimen have been reversed.
D)She needed to build in appropriate rest to allow her body to recover and adapt.
Q3) Which of the following is NOT one of the categories used in the book to classify fitness?
A)high-performance zone
B)good fitness zone
C)marginal zone
D)poor fitness zone
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Chapter 6: Moderate Physical Activity: A Lifestyle Approach
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Q1) According to the book,what defines the "target zone" for step counts for healthy adults?
A)5000-7500 steps
B)7500-10,000 steps
C)10,000-12,500
D)12,500-5,00
Q2) Which of the following is NOT considered important for enhancing the "walkability" of a neighborhood?
A)sidewalks
B)poor lighting
C)aesthetic surroundings
D)safety
Q3) Why is moderate intensity activity positioned at the base of the activity pyramid?
A)It can be performed by virtually all people - regardless of age and fitness level.
B)It is an effective warm-up for more vigorous activities at the other levels.
C)It provides the smallest impact on health.
D)It is generally done for the least amount of time.
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Chapter 7: Cardiovascular Fitness
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Q1) Which is true about the FIT formula for exercise?
A)People with low fitness should exercise at a higher RPE than people with high fitness.
B)Target zones based on HRR are higher than target zones based on MaxHR.
C)Intensity of exercise should be the same regardless of fitness level.
D)HR ranges are only useful for people with low or moderate levels of fitness.
Q2) The best example of an "aerobic activity" is a
A)30-minute jog.
B)1500-meter running race.
C)timed 1-mile bike ride.
D)100-yard dash.
Q3) Which is true of the heart?
A)A healthy heart pumps more blood with each beat.
B)A healthy heart has a faster heart rate.
C)The heart is inefficient compared to an automobile engine.
D)Vigorous exercise harms the heart.
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Chapter 8: Vigorous Aerobics,Sports,and Recreational Activities
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Q1) Which activity produces a lower heart rate response for the same intensity of exercise?
A)jogging
B)swimming
C)boxing
D)cycling
Q2) Which of the following best characterizes the activity of "Zumba"?
A)spinning
B)martial arts
C)rhythmic dance
D)dance aerobics
Q3) Cross-country skiing is one of the most effective types of cardiovascular fitness exercises because it
A)is performed outside in the cold.
B)requires different types of techniques.
C)requires some degree of skill.
D)involves both arms and legs.
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Chapter 9: Muscle Fitness and Resistance Exercise
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Q1) Men and women can compete on a fairly equal basis against each other on a test of ________ muscular endurance.
A)absolute
B)static
C)isometric
D)relative
Q2) Which muscle fibers are resistant to fatigue because they rely on aerobic metabolism?
A)type I
B)type IIB
C)type IIA
D)intermediate
Q3) What is the key consideration for muscle endurance training?
A)heavy weights and short rests
B)light weights and high repetitions
C)alternating bouts of heavy weights and light weights
D)daily calisthenics
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Chapter 10: Flexibility
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Sample Questions
Q1) The muscle being stretched is known as the A)antagonist.
B)agonist.
C)trigger point.
D)ballistic muscle.
Q2) Flexibility is influenced by which of the following?
A)age
B)race
C)height
D)ethnicity
Q3) Which is true about stretching?
A)Some stretching should always be done before exercise.
B)Stretching before exercise reduces the risks for musculotendinous injuries.
C)Stretching is not effective for clinical treatment of neck pain.
D)Too much flexibility can increase risk for injuries.
Q4) What is true about functional fitness?
A)It has been shown to reduce risks of injury.
B)It is a joint specific indicator of flexibility.
C)It is strongly linked to genetics and can't be easily changed.
D)It is strongly linked to overall aerobic conditioning.
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Chapter 11: Body Mechanics: Posture, Questionable
Exercises, and Care of the Back and Neck
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Q1) Which of the following statements is true regarding core musculature?
A)Core mobilizers are small,deep muscles which contract isometrically to produce movement.
B)Examples of core mobilizers include the transversus abdominus,diaphragm,and pelvic floor musculature.
C)Core stabilizers are deeply located muscles which provide local spinal support and stiffness.
D)Core stabilizers are best trained using fast contractions,resistive forces,and fewer repetitions.
Q2) An exercise that increases risk of injury if repeated over time is called
A)antagonistic.
B)questionable.
C)controlled.
D)therapeutic.
Q3) Exercising with physioballs is useful for back pain because they
A)allow greater amounts of weight to be lifted.
B)require balance and stabilization in different positions.
C)put the back in an effective stretched position.
D)provide shock absorption.
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Chapter 12: Performance Benefits of Physical Activity
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Sample Questions
Q1) Which muscle fibers are best suited for anaerobic exercise?
A)fast-twitch
B)intermediate-twitch
C)slow-twitch
D)medium-twitch
Q2) Which intensity range is generally used for aerobic intervals?
A)40 - 50%
B)50 - 70%
C)75 - 85%
D)80 - 90%
Q3) Regular anaerobic exercise enables the body to better tolerate
A)VO2.
B)oxygen.
C)lactic acid.
D)muscle spasms.
Q4) 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) Which of the following is a contributing factor in the weight gain observed by many college freshman?
A)hyperactivity
B)eating when stressed
C)smoking
D)social norms
Q2) Individuals with more than healthy fat levels but who are not considered obese have body fat levels in the _______ zone.
A)predisposed
B)healthy
C)marginal
D)unhealthy
Q3) What device is used to measure skinfolds?
A)tape measure
B)dynamometer
C)caliper
D)scale
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Chapter 14: Nutrition
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Q1) For a healthy diet,an individual should reduce
A)dietary fiber intake.
B)fat intake to no more than 35% of total calories.
C)complex carbohydrate consumption.
D)unsaturated fats to less than one third of total fat.
Q2) Monounsaturated fats are found in high concentrations in which type of oil?
A)soybean
B)olive
C)sunflower
D)safflower
Q3) Which of the following nutrients does NOT provide energy?
A)protein
B)vitamins
C)carbohydrates
D)fat
Q4) Simple sugars typically have a high GI value,which means they
A)have a shorter transit time in the digestive tract.
B)have a longer transit time in the digestive tract.
C)lead to gradual increases in blood sugar levels.
D)lead to rapid increases in blood sugar levels.
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Chapter 15: Managing Diet and Activity for Healthy Body
Fatness
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Q1) Prescription drugs such as Sibutramine and Orlistat should be used
A)only with obese patients or overweight individuals with comorbidities.
B)only by people who have tried many different diets.
C)by patients who have undergone gastric surgery.
D)independent of lifestyle modifications.
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) What are good dietary recommendations for promoting weight (muscle)gain?
A)reduce intake of carbohydrates and consume primarily protein
B)increase calorie consumption by 1500 kcal/day to promote storage
C)increase intake with smaller but more frequent meals
D)reduce fat consumption to only 10% of total daily energy intake
Q4) When eating,what suggestions are recommended?
A)eat slowly
B)eat everything
C)watch television when eating
D)all the above
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Chapter 22: Cancer, Diabetes, and Other Health Threats
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Q1) Which of the following terms is related to optimal amounts of stress?
A)distress
B)adaptation
C)homeostatic
D)resistance
Q2) Willingness to put up with adversity to keep pushing toward desired goals best defines the characteristic of A)commitment.
B)challenge.
C)control.
D)stress management.
Q3) Physical symptoms of stress include
A)faster heart rate.
B)increased muscle tension.
C)both A and B
D)none of the above
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Chapter 17: Stress Management, Relaxation, and Time Management
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Sample Questions
Q1) A good definition of "leisure time" is
A)time that is used for fitness development.
B)time that is wasted.
C)time that is free from demands.
D)time that is spent resting.
Q2) During the last 10 years,annual working hours in the U.S.have
A)decreased.
B)increased.
C)remained the same.
D)fluctuated up and down.
Q3) Jacobson's Progressive Relaxation Method does NOT involve
A)contracting then releasing the muscles.
B)placing an emphasis first on feeling the tension,then letting it go.
C)relaxing the large muscles first,then moving to the small.
D)increasing the intensity of muscle contractions as the exercises progress.
Q4) Which of the following is NOT true?
A)Stress decreases the length of DNA telomeres.
B)Physical activity helps to prevent stress-induced damage to DNA.
C)Stress can impact the rate of cellular aging.
D)Stress reduces the effect of exercise on cellular aging.
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Chapter 18: The Use and Abuse of Tobacco
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Q1) Which of the following is true regarding smoking?
A)Smoking rates have increased since the 1950's.
B)The Surgeon General's warning had little effect on the rates of smoking.
C)The health risks of smoking are not well established.
D)Secondhand smoke poses significant health risks.
Q2) Which of the following is NOT true about smoking policies?
A)The majority of states have bans on smoking in restaurants.
B)The majority of states have smoking bans in workplaces.
C)Public smoking bans have had little effect on rates of smoking.
D)All states are required to conform to the same cigarette taxes.
Q3) Which of the following components of cigarettes contains the carcinogenic compounds that cause cancer?
A)nicotine
B)carbon monoxide
C)tar
D)phosphates
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Chapter 19: The Use and Abuse of Alcohol
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Q1) Alcohol that is 80 proof is about
A)15% alcohol.
B)25% alcohol.
C)40% alcohol.
D)50% alcohol.
Q2) Which of the following explains why women are more susceptible to alcohol than men?
A)They have less of the enzyme needed to process alcohol.
B)They have greater amounts of body water.
C)They are under more stress.
D)They have more of an addictive personality.
Q3) What percent of Americans meet the criteria for some type of alcohol related diagnosis?
A)8
B)15
C)22
D)31
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Chapter 20: The Use and Abuse of Other Drugs
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Q1) According to the book,approximately what percent of college students have used illegal drugs in the past year?
A)5%
B)15%
C)35%
D)50%
Q2) Rohypnol is often referred to as a
A)safe recreational drug.
B)date rape drug.
C)gateway drug.
D)inhalant drug.
Q3) The term "drug abuse" refers to using A)drugs to an extent that they lead to an impairment of function.
B)drugs with harmful effects.
C)illegal drugs.
D)narcotic drugs.
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Chapter 21: Preventing Sexually Transmitted Infections
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Q1) Which of the following is NOT true of AIDS?
A)Incidence of HIV/AIDS is highest in minority groups.
B)The proportion of heterosexual males with HIV is higher than for heterosexual females
C)Men and women experience different ailments from HIV.
D)HIV is defined differently in men and women.
Q2) 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.
Q3) Worldwide,what percentage of all AIDS cases are transmitted by heterosexual sex?
A)1/4
B)1/2
C)2/3
D)3/4
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Chapter 22: Cancer,Diabetes,and Other Health Threats
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Q1) Which of the following is NOT among the four leading death causing cancers?
A)breast cancer
B)colo-rectal cancer
C)prostate cancer
D)skin cancer
Q2) Which is NOT an effective ways to relieve depression?
A)increased social contact
B)realistic goal setting
C)regular aerobic exercise
D)use of sleeping pills
Q3) 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
Q4) What is it called when cancer cells spread to other parts of the body?
A)mastectomy
B)benign
C)metastasize
D)mammogram
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Chapter 23: Evaluating Fitness and Wellness Products:
Becoming an Informed Consumer
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Q1) Which of the following statements is LEAST likely to be true regarding information found on the Internet?
A)The Federal Trade Commission is charged with making sure that government agencies follow strict guidelines related to health care policies.
B)In general,government websites are good sources that contain valid information prepared by experts and based on scientific research.
C)In general,websites sponsored by educational institutions are good sources that contain valid information.
D)National organizations or agencies can provide excellent web resources for your benefit.
Q2) To avoid being a victim of a mail-order fraud,you should
A)send cash in the mail rather than a check.
B)order quickly to catch a special price.
C)report it to "Dear Abby."
D)read the ad carefully,especially the fine print.
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Chapter 24: Toward Optimal Health and Wellness: Planning for Healthy Lifestyle Change
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Q1) Approximately how many deaths occur each year as a result of side effects from medicine?
A)100,000
B)500,000
C)1,500,000
D)25,000,000
Q2) Two specific components (Supportive personal relationships and Stress management skills)are important for which dimension of wellness?
A)spiritual environment
B)social environment
C)emotional environment
D)intellectual environment
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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