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Joe is 20 years old and wants to calculate his target heart rate. What would be the lower and upper limits of Joe's target heart rate?


A) 110 to 180 beats per minute
B) 200 to 220 beats per minute
C) 85 to 95 beats per minute
D) Insufficient information to determine

E) A) and D)
F) A) and C)

Correct Answer

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The proven physical and mental benefits of exercise include all of the following except :


A) less anxiety.
B) increased insulin resistance.
C) improved self-confidence.
D) enhanced immunity.

E) A) and B)
F) A) and C)

Correct Answer

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All of the following describe an activity that will develop cardiovascular fitness except :


A) it is steady and constant.
B) it uses large muscle groups.
C) it lasts for about 10 minutes.
D) cycling is an example.

E) A) and B)
F) A) and D)

Correct Answer

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Which statement is true of athletes who eat well-balanced diets?


A) These athletes are less likely than sedentary people to need vitamin-mineral supplements because training reduces the body's requirements
B) These athletes are less likely than sedentary people to need vitamin-mineral supplements because they eat more food
C) These athletes are more likely than sedentary people to need vitamin-mineral supplements because training increases the body's requirements
D) These athletes are more likely than sedentary people to need vitamin-mineral supplements because they enhance performance effectively

E) A) and B)
F) B) and D)

Correct Answer

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Vignette #2 Jill is 32 years old, and after years of a mostly sedentary life is determined to get into shape. She decides to take up jogging but cannot decide whether to jog at a moderate pace or very fast pace, and has no idea how long to continue. Jill also wants to learn to monitor her heart rate and pulse. She was a gymnast in high school but can no longer touch her toes. Let's see if you can suggest how Jill should get started by answering these questions. When Jill is jogging, which of the following determines whether this activity is aerobic or anaerobic?


A) The quantity of glucose in her muscles.
B) The quantity of lipids in her muscles.
C) The quantity of amino acids in her muscles.
D) The quantity of oxygen in her muscles.

E) B) and C)
F) All of the above

Correct Answer

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Exercising muscles draw their energy from what fuels?


A) Glucose and fatty acids
B) Protein and fatty acids
C) Protein and glucose
D) Vitamins and glucose

E) None of the above
F) A) and B)

Correct Answer

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The endurance of a muscle is most accurately reflected in:


A) the size of the muscle.
B) the muscle's ability to work against resistance.
C) the muscle's performance for long periods.
D) the muscle's contractibility and elasticity.

E) A) and B)
F) A) and C)

Correct Answer

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Compare the diet and activity level of our ancestors 10,000 years ago to our diet and average activity level today. In what ways should we try to be like our ancestors?

Correct Answer

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Adding about 50 mg of _____ per cup of a beverage is thought to enhance absorption of its water from the GI tract, but large quantities might slow the muscles' receipt of water.


A) sucrose
B) glucose polymers
C) sodium
D) calcium

E) A) and D)
F) A) and C)

Correct Answer

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The protein RDA for adults is ____ g/kg/day but up to ____ g/kg/day is recommended for bodybuilders.


A) 0.4; 0.8
B) 1.0; 2.5
C) 0.8; 1.7
D) 25; 45

E) B) and C)
F) All of the above

Correct Answer

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Match the term with the short phrase or description that best matches it.

Premises
cardiovascular endurance
muscle endurance
strength
fitness
cardiovascular conditioning
intensity
flexibility
endurance
Responses
the body's ability to meet physical demands.
the ability of the cardiovascular system to sustain effort over a period of time.
how hard you exercise.
the ability of a muscle to contract repeatedly within a given time without becoming exhausted.
improvements in heart, lung, and muscle function and increased blood volume.
the ability to bend or extend without injury.
the ability to sustain an effort for a long time.
the ability of muscles to work against resistance.

Correct Answer

cardiovascular endurance
muscle endurance
strength
fitness
cardiovascular conditioning
intensity
flexibility
endurance

Vignette #1 John is 35 and interested in gaining muscle mass. He wants to do it as quickly as possible and goes to the local health food store. The clerk approaches him wearing a white lab coat-this immediately impresses John, who now thinks that the clerk is well informed. John explains that his goal is to gain the maximum muscle mass in the shortest time. The clerk gets a twinkle in his eye and says "Let me show you what we have that will certainly help you." Let's see if the clerk really knows what ergogenic aids are all about by answering these questions. John's friend Sam says that John is too old to start building muscle and that he should have worked out more in high school. John is concerned that maybe it is too late. Is Sam correct?


A) Sam is correct and John can no longer successfully build muscle.
B) Sam is correct and there is no reason that John needs to build muscle at his age since he has a sedentary job.
C) Sam is correct because, since John jogs three times each week, he really doesn't have to focus on strength training.
D) Sam is incorrect because muscles can respond to strength training even in old age and it helps improve the quality of life.
E) Sam is incorrect because John can increase muscle mass until age 40.

F) A) and B)
G) None of the above

Correct Answer

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Which of the following minerals is a component of the body's oxygen-transporting system?


A) Zinc
B) Phosphorus
C) Iron
D) Magnesium

E) A) and B)
F) None of the above

Correct Answer

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Bee pollen has been repeatedly shown to increase an athlete's training or performance abilities.

A) True
B) False

Correct Answer

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The type of activity that relates to endurance and cardiovascular fitness is termed:


A) aerobic.
B) anaerobic.
C) flexibility.
D) fast-twitch activity.

E) B) and D)
F) C) and D)

Correct Answer

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Describe the composition of sports drinks and any benefits associated with their use.

Correct Answer

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The more fit a muscle is, the _____ it draws from the blood.


A) less oxygen
B) more oxygen
C) more carbon dioxide
D) less carbon dioxide

E) A) and D)
F) None of the above

Correct Answer

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Vignette #2 Jill is 32 years old, and after years of a mostly sedentary life is determined to get into shape. She decides to take up jogging but cannot decide whether to jog at a moderate pace or very fast pace, and has no idea how long to continue. Jill also wants to learn to monitor her heart rate and pulse. She was a gymnast in high school but can no longer touch her toes. Let's see if you can suggest how Jill should get started by answering these questions. When Jill engages in activities of low to moderate intensity for greater than 20 minutes at a time, her muscles' main source of energy is:


A) fat.
B) glucose.
C) glycogen.
D) phospholipids.
E) Coenzyme Q10.

F) B) and E)
G) A) and D)

Correct Answer

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The component of fitness that enables the heart muscle, blood vessels, and lungs to serve the body with maximum efficiency is:


A) cardiovascular flexibility.
B) cardiovascular strength.
C) muscular endurance.
D) cardiovascular endurance.

E) A) and B)
F) None of the above

Correct Answer

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The modern human's genes date back to a time when:


A) the food supply was much more varied than it is today.
B) efficient processing of foods eaten was not required.
C) the body's metabolism was faster than it is now.
D) daily physical exertion was necessary for survival.

E) C) and D)
F) B) and D)

Correct Answer

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