Fitness for Collegiate Life Final

Physical activity that works best for health includes: a. accountability partner and high intensity exercise b. cardiorespiratory exercise and strength training every day c. training at the correct level and cardiorespiratory exercise d. accountability partner and strength training every day

What level of exercise needs to be completed in order to prevent muscles from becoming flabby and enfeebled? Select one: a. Anaerobic b. Moderate c. High d. Aerobic

Southern Adventist University is committed to helping students improve their physical health by which of the following: Select one:a. encouraging students to complete 150 minutes of exercise over 5 days per week b. requiring the use of a heart rate monitor for individualized health and fitness c. seeking to help all students achieve a level 3 fitness on the Rockport One-Mile Walk test d. all of the above

Harder exercise equals better fitness results. Select one: True False

A person must exercise for over 30 minutes in order to see any health benefits. Select one: True False

Cardiorespiratory physical activity... Select one: a. Increases heart rate b. Increases breathing rate c. Decreases heart rate d. Choices A and B

Stretching is... Select one: a. Mostly for girls b. Increases soreness after exercise c. Important for everyone to do after exercise to prevent soreness and injury d. Decreases athletic performance

To improve your fitness level you must... Select one:a. Exercise when you have time b. Exercise two to three times per week c. Exercise for just 15 minutes d. Exercise five to six times per week

Which is a purpose of warming up? Select one: a. Reduces the likelihood of lightheadedness b. Increases blood flow to the muscles c. Slowly decreases the heart rate d. Prevent blood pressure from dropping rapidly

Which is not a benefit of regular exercise? Question 5Select one:a. Increases resting heart rate b. Decreases or manages stress c. Lowers blood pressure d. Strengthens heart

All of the following are listed factors that impact flexibility EXCEPT for: Question 1Select one:a. Sedentary lifestyle b. Age c. Diet d. Gender

This type of stretch requires assistance by an external object or person. Question 2Select one:a. Active stretching b. Proprioceptive neuromuscular facilitation c. Static stretching d. Ballistic stretching

What is the recommended minimum for flexibility exercise? Question 3Select one:a. 2-3 days per week b. 4 days per week c. 5 days per week d. 6 days per week

What is the type of stretching that involves holding a stretched position by using the agonist muscles in that group? Question 4Select one:a. Static stretching b. Active stretching c. Dynamic Stretching d. Ballistic stretching

Poor posture while sitting and walking can cause an individual to lose flexibility. Question 5Select one:True False

At which RER are you burning 100% fat? Question 1Select one:a. 0.70 b. 1.00 c. 0.85 d. 0.75

How do you gain muscle mass? Question 2Select one:a. Increase weight and decrease reps b. Increase reps with the same weight c. Drink several protein shakes a day d. Exercise till you're exhausted

Which is a key factor for well-being? Question 3Select one:a. Focus all your attention on schoolwork. b. Having some alcohol. c. Eating a high-protein diet d. Getting 7-8 hours of sleep every night.

Which is an example of a complex carbohydrate? Question 4Select one:a. Cookies b. Oatmeal c. Soda d. Baked goods made with white flour

Food restriction is more effective in reducing body fat and maintaining lean body mass than exercise. Question 5Select one:TrueFalse

A higher metabolic fitness level will decrease the risk of: Question 1Select one: a.Obesity b.Cardiovascular disease c.Asthma d.A and B

Ideal practices for losing or maintaining ideal weight include: Question 2Select one :a.Weight bearing exercise b.Drink water c.Eat a good, large breakfast d.All the above

The greater the amount of lean body mass to fat mass a person has

The lower the resting metabolic rate

What is the healthy range of body fat for men? Question 5Select one: a.5-10% b.30-50% c.12-18% d.0-8%

According to the Astrand Study done on the Cycle Ergometer

At a moderate intensity

What by-product is formed when exercise becomes anaerobic? Question 3Select one: a.Ethanol or Lactate b.Acetyl CoA c.Mitochondria d.Oxygen

What is the one factor that determines whether an exercise is Aerobic or Anaerobic? Question 4Select one: a.Type of exercise b.It's done continuously c.Oxygen is present in the muscles d.Heart Rate

Why is having an exercise partner considered the #1 motivator to exercise? Question 5Select one:a. Accountability b. Frequency c. Demonstration of exercises d. Helps you reach your goals

The principles of training progression include burning calories

Exceeding your exercise limit will... Question 2Select one:a. Increase your risk for illness b. Help you sleep better c. Decrease your resting heart rate d. Help you concentrate better

One principle of burning fat is... Question 3Select one:a. Exercise for hours every day b. Eat sugar to fuel yourself before and after exercise c. Train above your condition level d. Increase water intake

You should increase your exercise intensity... Question 4Select one:a. Every day b. As you increase your fitness c. Every 20 minutes d. You should not increase your exercise intensity

Training with a walking heart rate level (100-120/bpm) will help you lose fat. Question 5Select one:True False

Carbohydrates are required to metabolize: Question 1Select one: a.Fats b.Water c.Fruit d.Vegetables

Carbs are the primary source of fuel for the muscles and brain. Question 2Select one: a.True b.False

Proteins help build tissues and promote chemical reactions. Question 3Select one: a.True b.False

Water-soluble vitamins are: Question 4Select one:a. B b. Not stored by the body c. C d. All the above

What are the three food classifications? Question 5Select one: a.Macronutrients b.Micronutrients c.Fiber and water d.All of the above

Which is the best late night snack (should you absolutely need to eat)? Question 1Select one:a. Raw veggies b. Dried fruit c. Snicker's bar d. Potato chips

Which should be the smallest meal of the day? Question 2Select one:a. Breakfast b. Lunch c. Dinner

Go grocery shopping only when you are hungry. Question 3Select one: TrueFalse

The more processed

Your body will metabolize your food more easily if you eat faster. Question 5Select one:TrueFalse

A positive stress

According to the ACSM

Which of the following can be signs of stress? Question 3Select one: a.Insomnia b.Anger c.Depression d.All of the above

Which of the following relaxation techniques involves muscle contraction and relaxation? Question 4Select one: a.Visualization b.Progressive Muscle Relaxation c.Deep Breathing d.Prayer and Meditation

_____________ is establishing set times for tasks throughout your day. Question 5Select one: a.Time Management b.Organizing c.Removing "Time Killers" d.Exercise

Peak production of melatonin occurs between 12-2 AM. Question 1Select one: a.True b.False

Research shows that shift workers have a shorter life expectancy. Question 2Select one: a.True b.False

The different types of rest include: Question 3Select one: a.Daily b.Weekly c.Recreation d.Meditation e.All the above

What is one way to improve the quality of your sleep? Question 4Select one: a.Sleep on an empty stomach b.Sleep with a night light c.Go to bed after midnight d.Exercise less

Which is the rest hormone for quality of sleep? Question 5Select one: a.Melatonin b.Serotonin c.Epithalamin d.Arginine vasotocin

How much water should a person consume at a minimum in one day if they weigh 130 lbs. and do 30 minutes of exercise? (Use 8 ounces/15 minutes) Question 1Select one:a. 96 oz b. 81 oz c. 50 oz d. 160 oz

One of your friends complain of a dry mouth and you notice they seem very tired and unable to concentrate in class. What is wrong? Question 2Select one:a. They are severely dehydrated b. They are just being dramatic c. They are mildly dehydrated d. None of the above

Water is important in order to... Question 3Select one:a. Maintain body temperature b. Remove waste c. Move nutrients throughout the body d. All of the above e. Only A and B

Which is the best source to use to stay hydrated? Question 4Select one:a. Smoothies b. Water c. Gatorade d. Tea

Water intake is extremely important in helping your joints to function properly. Question 5Select one:True False

By simply keeping your house clean you can avoid which of the following air pollutants: Question 1Select one: a.Dust b.Mold/Mildew c.Pet dander d.All of the above

Carbon Monoxide can be produced from which of the following sources? Question 2Select one: a.Paints b.Furniture c.Second hand smoke d.Gas Fireplace

What is the ideal temperature for a cool night's sleep? Question 3Select one: a.50-55 degrees b.60-66 degrees c.70-80 degrees d.85-95 degrees

Which of the following can cause a deficiency in air supply? Question 4Select one: a.Poor Posture b.Exercise in the outdoors c.Deep Breathing d.Poor digestion

Which of the following is a negative effect of living in a poor ventilated home? Question 5Select one: a.Susceptibility to disease b.Sedentary life c.Poor eating habits d.Stimulated appetite

By simply keeping your house clean you can avoid which of the following air pollutants: Question 1Select one: a.Dust b.Mold/Mildew c.Pet dander d.All of the above

Carbon Monoxide can be produced from which of the following sources? Question 2Select one: a.Paints b.Furniture c.Second hand smoke d.Gas Fireplace

What is the ideal temperature for a cool night's sleep? Question 3Select one: a.50-55 degrees b.60-66 degrees c.70-80 degrees d.85-95 degrees

Which of the following can cause a deficiency in air supply? Question 4Select one: a.Poor Posture b.Exercise in the outdoors c.Deep Breathing d.Poor digestion

Which of the following is a negative effect of living in a poor ventilated home? Question 5Select one: a.Susceptibility to disease b.Sedentary life c.Poor eating habits d.Stimulated appetite

How much water should a person consume at a minimum in one day if they weigh 130 lbs. and do 30 minutes of exercise? (Use 8 ounces/15 minutes) Question 1Select one:a. 96 oz b. 81 oz c. 50 oz d. 160 oz

One of your friends complain of a dry mouth and you notice they seem very tired and unable to concentrate in class. What is wrong? Question 2Select one:a. They are severely dehydrated b. They are just being dramatic c. They are mildly dehydrated d. None of the above

Water is important in order to... Question 3Select one:a. Maintain body temperature b. Remove waste c. Move nutrients throughout the body d. All of the above e. Only A and B

Which is the best source to use to stay hydrated? Question 4Select one:a. Smoothies b. Water c. Gatorade d. Tea

Water intake is extremely important in helping your joints to function properly. Question 5Select one:True False

If you want to increase your brain power by exercise

The brain... Question 2Select one:a. Provides the ability for us to think b. Initiates motor movement c. Controls body functions d. All of the above e. Only B and C

Which factor has the greatest impact on your Emotional Intelligence (EQ)? Question 3Select one:a. Lifestyle choices b. Heredity c. Level of support d. Our moment by moment thoughts

IQ is a greater determining factor in life success than EQ. Question 4Select one:TrueFalse

Our feelings and thoughts make up our moral character. Question 5Select one:True False

Habits which lower the standard of physical health enfeeble mental and moral strength. Question 1Select one:a.Trueb.False

In order to have Integrity - we must... Question 2Select one:a. Do the right thing b. Simply tell the truth c. Know what we believe

Achieving different outcomes from society around us will require making different choices than society. Question 3Select one:a. True b. False

Southern students had a significantly higher rate in which of the following categories? Question 4Select one: a.Obesity b.Depression c.Stress d.Insufficient Rest

Your Character

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