This is the only take home test you will receive. It is important that you complete it to the best of your ability. It is worth about 10% of your final grade. Please fill out and complete the fitness test on the scantron answer sheet with a # 2 pencil. The parts to the test are True/false, matching, and multiplechoice . Make sure you put your name and the period on you answer sheet. For each day that you are late turning your test in, your grade drops one letter. I have put some information for your use in the library which may be checked out overnight. On my web page is the test and URLs where you may find answers to the questions. The Weights or life fitness study guide also is an excellent resource. If you need help make an appointment ahead of time and I will meet with you during advisory. So give yourself time. Good luck !
True or false (1-25) put an A for true and a B for false
1. More than 60% of adults do not achieve the recommended amount of regular physical activity.
2. One must exercise strenuously for 30 minutes, five times per week to reverse the effects of
obesity and leading a sedentary lifestyle.
3 The Surgeon General of the U.S. has announced that 250,000 deaths per year in the U.S. are
attributable to a lack of regular physical activity.
4. Only 19 percent of all high school students report being physically active for 20 minutes or
more in daily physical education classes.
5. Physical inactivity is now recognized as a major risk factor for cardiovascular disease, as
important as smoking, high blood pressure, and elevated cholesterol.
6. High school students' enrollment in daily physical education classes dropped from 42 percent
in 1991 to 25 percent in 1995.
7. Nearly half of young people in the US. in aged 12-21 are not vigorously active on a regular basis.
8. Regular physical activity can protect against obesity, adult-onset diabetes, depression, high
blood pressure and the risk of breast and colon cancers.
9. The average resting heart rate is between 60 and 80 beats a min..
10. When you feel tightness or slight pain during exercise you should just keep trying to stretch
the muscle
11. People who are very flexible are double-jointed.
12. To continue making gains in cardiovascular endurance a person must steadily increase the intensity
of their workouts.
13. Fit people have a high metabolism and can therefore eat more.
14. Once a person reaches a certain level of strength and endurance it will never decrease.
15. Two good examples of cardiovascular exercises are jumping rope and running.
16. Aerobic is the generation of energy without using oxygen.
17. Anterior refers to the back of an arm, leg or body.
18. Fitness is the body's ability to carry out daily tasks with out tiring.
19. Female adolescents are much less physically active than male adolescents.
20. The heart is a muscle
21 .Your body composition is the ratio of lean body mass (muscle, bone, etc.) to fat body mass
(fat) in your body.
22. Body composition is somewhat regulated by heredity and your body type.
23. The answer to most weight problems. is with exercise.
24 Weight training causes a loss of flexibility.
25. If some one exercises constantly without letting the body recuperate, no progress will be made!
For questions (26-30) Match eatch muscle (number) to it's appropriate body region (letter).
| 26. Upper leg (anterior) | 27. Upper leg (posterior) | 28. Lower leg (calf) | 29. buttocks | 30. Stomach |
| (a) Gastrocnemius and Soleus | (b) Gluteus Maximus | (c) Quadriceps | (d) Rectus Abdominis | (e) hamstrings |
Multiple choice.(31-45) Choose the best answer.
31. Cardiovascular endurance involves building the (A) heart (B) lungs
(C) blood vessels (D) blood supply (E) all of the above
32. One of the most beneficial results of a cardiovascular endurance workout program is
A) muscular strength B) a faster heart rate C) increased flexibility D) a slower heart rate.
33. Overloading a muscle with gradually increased resistance is A) the only way a muscle can
become stronger B) the Overload Principle C) building endurance D) all of the above.
34. Many of the beneficial effects of exercise training - from both endurance and resistance
activities - diminish within A) 1 week B)2 weeks C) 3 weeks D)4 weeks E)5 weeks
35. The range of motion possible at a joint is called A) flexibility B) flexion C) contraction
D) extension E) all of the above.
36. The target heart rate for a sixteen year old person at 80% of the maximum heart rate with
a resting heart rate of 70 beats a minute would be...(A) 123 (B) 143 (C) 153 (D) none of these.
37. The target heart rate for a 40 year old with a resting heart rate of 70 beats per minutes at
80% of their maximum heart rate is (A) higher (B) lower (C) the same as the sixteen year
old in the question above?
38.As you get older your target heart rate ......
A) stays the same if you exercise. B) increases D)decreases E)Depends on your heredity
39.In order to gain the benefits from aerobic exercise a person needs to keep in their target range
for a minimum of how many minutes A) 10 B) 15 C) 20 D) 30
40.In order to gain the benefits from aerobic exercise, What is the minimum number of days a week
a person should exercise? A)2 B)3 C) 4 D)5
41.The factors that determine your target zone heart rate are
A) sex B) age C) heredity D) resting heart rate E) B and D
42.Physical Inactivity A) increases with age B) is more common among women than men
C) more common among the less affluent than the more affluent D) both A and B E) all of the above
43. Regular participation in physical activity appears to improve all Except...
A) depression B) anxiety C) mood D) vision E) musculoskeletal
44. The average minimum heart rate during exercise is...
A)140 B) 170 C) 110 D)150 a beats a minute
45. Anabolic steroids can cause
(A) infertility(B) hostility (C) sleep disorders(D) all of these (E) none of these
Matching: (46-70) Match each letter with the proper number
(You may use a letter more then one time.)
A = OVERLOAD OR VAL SALVA OR AEROBICS
B = REGULARITY OR ENDORPHINS OR CONCENTRIC CONTRACTION
C = REVERSIBILITY OR ABDUCTION OR ECCENTRIC CONTRACTION
D = PROGRESSION OR ADDUCTION 0R STATIC CONTRACTION
E = SPECIFICITY OR ANAEROBIC OR NONE OF THESE
46. Generation of energy without using oxygen.
47. Hormones released when a person does physical activity.
48. "If you don't use it you lose it."
49. Generation of energy using oxygen supplied to the muscles by means of the cardiovascular system.
50. Contraction but no muscle or limb movement.
51. Shortening of the muscle. Positive weight training.
52. This means that as the body adapts you make the exercise harder
53. This means that you do exercises that will help you achieve your goals.
54. Movement toward the mid-line of the body.
55. The activity must be performed on a regular and frequent basis in order for improvement to occur.
56. Atrophy.
57. A increase in the blood pressure when a person does not exhale when staining with the press phase of a lift.
58. This means that to get results you must do more than your body usually does.
59. Gives a feeling of will-being and reduces stress, tension, and anger.
60. Movement away from the mid-line of the body.
61. Energy is stored in the muscle.
62. When you use your muscles with maximum effort, the energy comes first from is processes.
63. Lengthening of the muscle. Negative weight training.
64 .Flexibility training may not help cardiovascular endurance.
65. A contraction with movement, either concentric of eccentric.
66. This energy supply depletes fairly rapidly and then the body must rely on oxygen to rebuild the energy compounds.
67. Workouts should be at least three days a week.
68. The overload should be gradual and moderate within minimum and maximum limits to prevent soreness and injury.
69. Each area of the body must be worked on for strength, endurance, and flexibility.
70. Isometric contraction
Multiple choice.(70-80) Choose the best answer.
71. The muscle that flexes {bends} the arm. (A) Deltoid (B) Triceps (C) Biceps
72. The muscle that extends {straightens} the arm. (A) Deltoid (B) Triceps (C) Biceps
73. The muscles that cause you to bend at the waist. (A) Rectus Abdominus (B) Latissimus Dorsi (C) Trapezius
74. The muscle that pulls your arm abducts from your side. (A) Deltoid (B) Triceps C. Biceps
75. The muscle that extends the ankle joint. (A) Biceps (B) Gastrocnemius (C) Vastus Medialis
76. The muscle that extends the knee joint. (A) Biceps Femoris (B) Soleus (C) Vastus Medialis
77. The muscle that flexes the knee joint. (A) Biceps Femoris (B) Soleus (C) Vastus Medialis
78. The largest muscle of the back, that Adducts the arms (A) trapezius (B) rhomboids
(C) latissimus dorsi
79. The muscles that extend the hip. (A) gluteus maximus (B) rectus abdominus (C) serratus anterior
80. The muscle that adducts the arms and shoulders. (A) rectus abdominus (B) pectoralis major(C) serratus anterior
True or False - put an A for true and a B for false
81. Running is high impact exercise (high compression on the joints) and is recommended for intermediate
and advanced fitness level exercisers.
82. Cardiovascular activity causes the body to release endorphins which give a person a relaxed, "well being" feeling
83. Aerobic exercise helps a person to burn calories (fat) and lose weight. 1 in 5 teenagers is overweight. 1 in 25 teenagers have an eating disorder.
84. To lose weight you shouldn't 't just cut your calorie intake. Instead you should reduce your intake of
fatty foods and increase your physical activity level.
85. Heart disease can start in early childhood.
86. Examples of complex sugars are breads, cereals, grains, pasta, rice, fiber, potatoes, vegetables and fruits.
87. A fat is another term for lipid.
88. High fat intake can lead to obesity, heart disease, heart attacks, and strokes.
89. The lower your level of fat intake, the lower your risk of developing coronary artery disease.
90. The body must maintain a certain level of body fat to insulate its inner systems, and to help process
vitamins and minerals.
91. The percent of American adults who have been diagnosed with diabetes rose from 6.6% in 1998 to 6.9% in 1999. Diabetes kills 180,000 Americans each year. Inactivity can lead to obesity, which is tied to diabetes.
92.Consuming large amounts of protein or takin protein supplements will increase muscle size and strength.
93. Some foods that are high in protein include egg whites, chicken (white meat), lean beef (red meat),
beans, and skim milk.
94. Fat can be turned into muscle, or vice versa
95. You can increase your actual body weight without increasing your body fat.
96. weighing yourself on a scale is the best way to determine if you are overweight and have too high
a body fat level.
97. feeling how your clothes fit on your body is a better way to measure body fat loss.
98. You'll get a better sense of whether you're losing body fat by looking in the mirror with no clothes on.
99. Expending 500 calories burns up one pound of fat
100.Resistance training may cause females to have large muscles.