Final Exam

Question 1

What are the 5 key components of fitness?

Answer 1

Cardiovascular endurance, muscular strength, muscular endurance, flexibility, body composition

Question 2

What is PNF stretching?

Answer 2

A stretching technique that involves contracting and relaxing muscles to increase flexibility

Question 3

What is static stretching?

Answer 3

Holding a stretch for an extended period without movement

Question 4

Name the three muscle fiber types.

Answer 4

Type I (slow-twitch), Type IIa, Type IIx (fast-twitch)

Question 5

What is the difference between eccentric and concentric movements?

Answer 5

Eccentric = muscle lengthens; Concentric = muscle shortens

Question 6

How are muscles attached to bones?

Answer 6

By tendons

Question 7

What is a motor unit?

Answer 7

A motor nerve and all the muscle fibers it stimulates

Question 8

Define the overload principle.

Answer 8

Training must exceed normal levels to cause adaptation

Question 9

What is the principle of specificity?

Answer 9

Training should target the specific goal or activity

Question 10

In which phase do most fitness gains occur: starter or slow progression?

Answer 10

Slow progression phase

Question 11

What are the 7 dimensions of wellness?

Answer 11

Physical, emotional, intellectual, spiritual, social, environmental, occupational

Question 12

Why are short-term and long-term goals important in behavior modification?

Answer 12

Short-term = motivation and habits; Long-term = direction and change

Question 13

What are the 5 stages of change?

Answer 13

Precontemplation, contemplation, preparation, action, maintenance

Question 14

What is a trait of Type A personality?

Answer 14

Competitive, time-urgent

Question 15

What happens to the body when exercising at altitude?

Answer 15

Less oxygen; requires acclimation; risk of acute mountain sickness

Question 16

Symptoms of heat exhaustion?

Answer 16

Sweating, fatigue, dizziness, nausea

Question 17

What is heat stroke?

Answer 17

A medical emergency where the body overheats and can’t regulate temperature

Question 18

Normal body temperature?

Answer 18

98.6°F (37°C)

Question 19

What are two other names for a heart attack?

Answer 19

Myocardial infarction (MI), cardiac arrest

Question 20

What is chest pain also called?

Answer 20

Angina pectoris

Question 21

What is hypertension?

Answer 21

High blood pressure

Question 22

What is a stroke?

Answer 22

A blockage or bleed in the brain’s blood vessels

Question 23

Do arteries carry blood to or away from the heart?

Answer 23

Away from the heart

Question 24

What are the 3 stages of General Adaptation Syndrome (GAS)?

Answer 24

Alarm, resistance, exhaustion

Question 25

What is eustress?

Answer 25

Positive, beneficial stress

Question 26

What is distress?

Answer 26

Negative, harmful stress

Question 27

Name one relaxation technique.

Answer 27

Deep breathing, meditation, progressive muscle relaxation

Question 28

What is allostasis?

Answer 28

The body’s ability to maintain stability through change

Question 29

What is the gold standard for body composition testing?

Answer 29

Hydrostatic (underwater) weighing

Question 30

What does the Bod Pod measure?

Answer 30

Body volume and composition using air displacement

Question 31

Where is subcutaneous fat found?

Answer 31

Beneath the skin

Question 32

Where is visceral fat located?

Answer 32

Around internal organs

Question 33

Android fat distribution is common in?

Answer 33

Men (abdomen)

Question 34

Gynoid fat distribution is common in?

Answer 34

Women (hips/thighs)

Question 35

Optimal body fat range for men?

Answer 35

10–20%

Question 36

Optimal body fat range for women?

Answer 36

18–28%

Question 37

At what % body fat is a man considered obese?

Answer 37

Over 25%

Question 38

At what % body fat is a woman considered obese?

Answer 38

Over 30%

Question 39

What does RMR stand for?

Answer 39

Resting Metabolic Rate

Question 40

What does RMR measure?

Answer 40

Calories burned at rest to maintain vital functions