Which of the following is true regarding older adults and flexibility exercises quizlet?

The acronym FITT-VP stands for

Focus, Intensity, Tension, Time, VO2max, Periodization.
Focus, Intention, Time, Type, Variability, Personalization.
Frequency, Intention, Time, Torsion, Volume, Purpose.
Frequency, Intensity, Time, Type, Volume, Progression.

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The acronym FITT stands for

Focus, Intensity, Tension, Time.
Focus, Intention, Time, Type.
Frequency, Intention, Time, Torsion.
Frequency, Intensity, Time, Type.

What is the correct order of steps in developing a personal fitness plan?

(1) Make a commitment, (2) select activities, (3) set goals, (4) apply FITT principle

(1) Set goals, (2) make a commitment, (3) select activities, (4) apply FITT principle

(1) Set goals, (2) select activities, (3) apply FITT principle, (4) make a commitment

(1) Set goals, (2) apply FITT principle, (3) make a commitment, (4) select activities

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Terms in this set (71)

Exercise for children younger than 12 years old should emphasize
Multiple choice question.

discipline and dedication.
increasing muscle strength.
competition.
skill development.

Correct Answer
skill development.

Varying the activities in your personal fitness program is called
Multiple choice question.

interval training.
cross-training.
circuit training.
periodization of training.

Correct Answer
cross-training.

According to the physical activity guidelines for pregnant women, exercise should include all of the following except
Multiple choice question.

Kegel exercises.
plenty of fluids.
non-weight-bearing exercise.
vigorous exercise.

Correct Answer
vigorous exercise.

Which of the following is considered a useful tool for an individual to monitor progress in an exercise program?
Multiple choice question.

wearing a FITT-VP device
using the PAR-Q
using an exercise journal
displaying cues to action

Correct Answer
using an exercise journal

Which of the following is true regarding older adults and flexibility exercises?
Multiple choice question.

Older adults should spend at least 30 minutes every day performing flexibility exercises.
Reason:
Recall that engaging in flexibility exercises two days a week is adequate for older adults.
Older adults should perform flexibility exercises at least two days per week for at least 10 minutes.
Older adults should skip flexibility exercises and focus instead on strength training and aerobic exercise.
Flexibility exercises are not necessary for adults over the age of 70.

Correct Answer
Older adults should perform flexibility exercises at least two days per week for at least 10 minutes.

Which of the following statements are true about periodization of training?
Multiple select question.

The frequency and duration of workouts remain the same each day.
It can make an exercise program more enjoyable.
It can be used to improve fitness more quickly.
Using this technique tends to make a program more rigid.

Correct Answer
It can make an exercise program more enjoyable.
It can be used to improve fitness more quickly.

A third-grade PE teacher should utilize activities in gym class that do all the following except
Multiple choice question.

increase fitness level.
teach children that exercise can be fun.
focus on competitive sports.
improve the student's skill level.

Correct Answer
focus on competitive sports.

According to the physical activity guidelines for pregnant women, exercise should include which of the following?
Multiple choice question.

extended exercise in supine position
vigorous exercise
mild to moderate exercise
weight-bearing exercise

Correct Answer
mild to moderate exercise

Which of the following exercise guidelines is an appropriate recommendation for an older adult?
Multiple choice question.

Emphasize mostly resistance training.
Include endurance, flexibility, and resistance training.
Avoid strength training.
Focus mostly on increasing flexibility and strength.
Reason:
Endurance training should also be included.

Correct Answer
Include endurance, flexibility, and resistance training.

Which of the following statements about asthma is true?
Multiple choice question.

Inhalers are not recommended for asthmatics who exercise.
Asthma attacks are unpredictable.
Acute attacks are more likely to occur if you exercise frequently.
Acute attacks are more likely to occur if you exercise infrequently.

Correct Answer
Acute attacks are more likely to occur if you exercise infrequently.

In terms of exercise, a person with diabetes should
Multiple choice question.

choose moderate-intensity activities.
avoid carbohydrates before exercising.
avoid exercise.
choose high-intensity, high-impact activities.

Correct Answer
choose moderate-intensity activities.

Shaniko just learned she has asthma. Which of the following should she do?
Multiple choice question.

She should exercise regularly.
She should avoid cardiorespiratory endurance exercises.
She should never work out without a partner.
She should exercise when pollen counts are high.

Correct Answer
She should exercise regularly.

Which of the following statements about diabetes and exercise is true?
Multiple choice question.

Diabetics who are on insulin should exercise immediately after an injection.
A diabetic should not begin an exercise program without discussing it with a physician.
A diabetic who exercises regularly will never have to be on insulin or other medications.
A diabetic should exercise alone in order to better monitor blood sugar levels.

Correct Answer
A diabetic should not begin an exercise program without discussing it with a physician.

In a cardiorespiratory fitness program, intensities of _____ of maximum heart rate are appropriate for individuals with an average level of fitness.
Multiple choice question.

40-49 percent
55-64 percent
70-85 percent

Correct Answer
70-85 percent

What is the system of monitoring exercise based on assigning numbers to the subjective perception of the target intensity?
Multiple choice question.

permissible exposure limit
rating of perceived exertion
blood pressure delta
metabolic energy usage level

Correct Answer
rating of perceived exertion

Training volume is the product of which of the following?
Multiple select question.

type
time
frequency
intensity

Correct Answer
time
frequency
intensity

When considering progression in your fitness program, what determines your adherence to the program?
Multiple choice question.

age
fitness
genetics
motivation

Correct Answer
motivation

In the initial stage of your training program, at what frequency should you exercise?
Multiple choice question.

1 to 2 days per week
3 to 4 days per week
4 to 5 days per week
as many days as you can

Correct Answer
3 to 4 days per week

Which of the following can be signs that you are increasing overload too quickly?
Multiple select question.
extreme fatigue
increase in muscle size
a loss of interest in exercise
muscle pain

Correct Answer
extreme fatigue
a loss of interest in exercise
muscle pain

When considering progression toward your fitness goals, what is most important for increasing fitness?
Multiple choice question.

increasing intensity
increasing time
increasing frequency
Intensity, time, and frequency are all equally important.

Correct Answer
increasing intensity

What is cross-training?
Multiple choice question.

training across the country
concentrating on the improvements you obtain from your program
making changes to an exercise program
participating in two or more types of endurance activities

Correct Answer
participating in two or more types of endurance activities

How long should the initial stage of your fitness program last?
Multiple choice question.

1 to 2 weeks
6 to 12 weeks
3 to 6 weeks
2 to 4 weeks

Correct Answer
3 to 6 weeks

What is the system of monitoring exercise based on assigning numbers to the subjective perception of the target intensity?
Multiple choice question.

blood pressure delta
metabolic energy usage level
permissible exposure limit
rating of perceived exertion

Correct Answer
rating of perceived exertion

Which of the following will help you to increase overload while improving fitness levels?
Multiple choice question.

Increase duration in increments of 20-30 minutes every 2-3 weeks.
Reason:
A slower increase than this is recommended to increase overload while improving fitness levels.
Increase duration in increments of 1 hour every 2-3 weeks.
Increase duration in increments of 5-10 minutes every 2-3 weeks.
Do not increase duration, since keeping the same duration will increase your fitness level.

Correct Answer
Increase duration in increments of 5-10 minutes every 2-3 weeks.

When considering progression in your fitness program, what determines your adherence to the program?
Multiple choice question.

genetics
age
fitness
motivation

Correct Answer
motivation

Which of the following are methods for reducing the risk of injury or distress while exercising in hot weather? (Choose every correct answer.)
Multiple select question.

avoiding overexertion
consuming large amounts of carbohydrates 12-24 hours before exercising
wearing appropriate clothing
drinking plenty of fluids

Correct Answer
avoiding overexertion
wearing appropriate clothing
drinking plenty of fluids

Cross-training is a useful practice for exercisers who want to do which of the following?
Multiple select question.

prevent some types of injury
gain a substantial amount of weight
focus on performing one exercise
add variety to their training

Correct Answer
prevent some types of injury
add variety to their training

Which of the following is the condition in which exposed body tissues freeze, possibly resulting in permanent circulatory damage?
Multiple choice question.

frostbite
hypothermia
Reason:
Hypothermia refers to the lowering of the body's temperature, but not to freezing of the body tissues.
wind chill
hyponatremia

Correct Answer
frostbite

What should you do if the air quality is particularly poor, and you want to exercise?
Multiple choice question.

Exercising outside in air pollution is better than not exercising at all.
You should not exercise, not even indoors.
You should do a high-intensity short workout to lessen your time outdoors.
You should exercise in indoor facilities.

Correct Answer
You should exercise in indoor facilities.

What is the best method for dealing with exercise injuries?
Multiple choice question.

Always exercise with a partner.
Prevent them.
Always make sure you have a cell phone with you to call for assistance if needed.
Learn basic first-aid.

Correct Answer
Prevent them.

Mike is exercising outside during a hot, humid day, when he begins to get cramps and becomes dehydrated. What is Mike experiencing?
Multiple choice question.

low fitness level
heat stress
hypothermia
high blood pressure

Correct Answer
heat stress

How can someone stay motivated to maintain a cardiorespiratory endurance program?
Multiple select question.

only focus on one type of activity at a time
set realistic fitness goals
vary types of cardiorespiratory exercises
utilize cross-training

Correct Answer
set realistic fitness goals
vary types of cardiorespiratory exercises
utilize cross-training

Which of the following are symptoms of hypothermia?
Multiple select question.

profuse sweating
sleepiness
low body temperature
increased energy

Correct Answer
sleepiness
low body temperature

Pollutants in the air can decrease lung function while exercising. What are some of the symptoms of exercising in an area with poor air quality?
Multiple select question.

difficulty breathing
kidney failure
headache
eye and throat irritation

Correct Answer
difficulty breathing
headache
eye and throat irritation

To prevent exercise injuries, what equipment deserves special attention?
Multiple choice question.

all supportive gear
anything mechanical (bikes, for example)
sunscreen and other skin protection
your shoes

Correct Answer
your shoes

Flexibility is important because it promotes
Multiple select question.

improved digestion.
general wellness.
immunity to disease.
physical fitness.

Correct Answer
general wellness.
physical fitness.

People who have flexibility in one joint
Multiple choice question.

may or may not have flexibility in other joints.
are more likely to develop joint and body pain.
will always have flexibility in other joints.
will have less flexibility elsewhere in their bodies.

Correct Answer
may or may not have flexibility in other joints.

Which statements are generally true of people with optimal amounts of fat and fat-free mass? (Choose every correct answer.)
Multiple select question.
They move with greater efficiency.
They are extremely skinny.
They are healthier.
They are at lower risk of many chronic diseases.
Correct Answer
They move with greater efficiency.
They are healthier.
They are at lower risk of many chronic diseases.

...

The body can be roughly divided between
Multiple choice question.
energy-producing mechanisms and fat-free mass.
body fat and energy-producing mechanisms.
temperature-regulating and energy-producing mechanisms.
body fat and fat-free mass.
Correct Answer
body fat and fat-free mass.

...

Body fat is incorporated into which of the following?
Multiple select question.
mammary glands
tooth enamel
nerves
hair
Correct Answer
mammary glands
nerves

...

A person whose weight is above the recommended range for good health is considered
Multiple choice question.
overweight.
to have a lower risk of health problems.
prematurely fat.
to have a body mass index.
Correct Answer
overweight.

...

What are reasons for the increase of overweight and obese Americans since 1960? (Choose every correct answer.)
Multiple select question.
decrease in consumption of fast food and soft drinks
increase in physical activity
more driving than walking of short distances
increase in portion sizes
decrease in daily gym classes for students
Correct Answer
more driving than walking of short distances
increase in portion sizes
decrease in daily gym classes for students

...

Many people fail to obtain a fit and healthy body because they overemphasize which of the following?
Multiple select question.
short-term weight loss
permanent lifestyle changes
a long-term wellness program
unrealistic goals
Correct Answer
short-term weight loss
unrealistic goals

...

If current overweight and obesity trends continue, scientists predict that the average American's life expectancy will soon
Multiple choice question.
decline by as much as several years.
increase about 1 to 2 years.
decline for men and increase for women.
increase by a decade or more.
Correct Answer
decline by as much as several years.

...

Which of the following comprise fat-free body mass?
Multiple select question.
connective tissue
adipose tissue
teeth
muscle
Correct Answer
connective tissue
teeth
muscle

...

Obesity has also been linked to other health issues, including
Multiple choice question.
increased risk of death from many types of cancer.
rapid-growing cataracts of the eye.
lower incidence of Alzheimer's disease.
alopecia and hair issues.
Correct Answer
increased risk of death from many types of cancer.

...

Which of the following are true of fat?
Multiple select question.
It is not needed in the body.
It is a source of stored energy in the body.
It helps regulates body temperature.
It cushions body organs.
Correct Answer
It is a source of stored energy in the body.
It helps regulates body temperature.
It cushions body organs.

...

Obesity is characterized by an excessive accumulation of
Multiple choice question.
body fat.
omega fats.
antibodies.
fat receptors.
Correct Answer
body fat.

...

The risk of diabetes, stroke, and mortality is increased for people who carry excess fat in their

abdomens

Although Americans on average have consumed fewer daily calories in recent years, their overweight and obese rates have continued to increase because
Multiple choice question.
restaurant portion sizes have decreased.
people walk more places instead of driving.
they are not getting enough physical activity.
fast food sales are lower.
Correct Answer
they are not getting enough physical activity.

...

Too little body fat is defined as
Multiple choice question.
less than 33% for men and less than 38% for women.
less than 23% for men and less than 28% for women.
less than 3% for men and less than 8% for women.
less than 13% for men and less than 18% for women.
Correct Answer
less than 3% for men and less than 8% for women.

...

Obesity ______ mortality rates.
Multiple choice question.
triples
quadruples
doubles
decreases
Correct Answer
doubles

...

Methods of assessing body composition based on _____ are less accurate than other methods but are still commonly used.
Multiple choice question.
total muscle mass
water intake
total body weight
muscle density
Correct Answer
total body weight

...

Which of the following risks are associated with obesity?
Multiple select question.
pregnancy complications
hypertension
Marfan syndrome
sleep and breathing disorders
sickle cell anemia
Correct Answer
pregnancy complications
hypertension
sleep and breathing disorders

...

Body mass index is also known as
Multiple choice question.
BMI.
RPM.
CFC.
HDL.
Correct Answer
BMI.

...

Men and postmenopausal women tend to store fat in their
Multiple choice question.
lower legs.
faces and necks.
abdominal areas.
hips, buttocks, and thighs.
Reason:
Fat storage in premenopausal women tends to be in the hips, buttocks, and thighs.
Correct Answer
abdominal areas.

...

A person with a body mass index of 18.1 is classified as
Multiple choice question.
underweight.
normal weight.
Reason:
A personal is considered to have a BMI in the normal range if BMI is between 18.5 and 24.9.
obese.
overweight.
Correct Answer
underweight.

...

When fat is stored around the abdomen, it is said the individual has the shape of
Multiple choice question.
a pineapple.
Reason:
This is not a shape used to describe body fat distribution.
an apple.
a pear.
Reason:
This shape refers to fat that is stored in the hips, buttocks, and thighs.
a carrot.
Reason:
This is not a shape that is used to describe body fat distribution.
Correct Answer
an apple.

...

For women, an extremely low percentage of body fat is often associated with
Multiple choice question.
the condition of chronic inflammation.
an increased risk of metabolic syndrome.
the development of uterine cancer.
absent or infrequent menstruation.
Correct Answer
absent or infrequent menstruation.

...

People should be wary about using a body weight scale to assess their body composition because
Multiple choice question.
scales can determine if weight loss is based on changes in the body's muscles.
scales can assess how much of a person's weight is water weight.
manufacturers make scales incorrectly in order to get consumers to buy more of them.
a scale cannot tell the difference between overweight and overfat.
Correct Answer
a scale cannot tell the difference between overweight and overfat.

...

Which results of the NCHS meta-analysis were most controversial? (Choose every correct answer.)
Multiple select question.
Those with severe obesity (BMI greater than 34.9) had a higher death rate from all causes than did people with normal weight.
Reason:
This was one of the findings but it is far from controversial.
Overweight people had a lower all-cause death rate than normal weight people.
Moderately obese people had similar death rates to normal-weight people.
Correct Answer
Overweight people had a lower all-cause death rate than normal weight people.
Moderately obese people had similar death rates to normal-weight people.

...

Body mass index is based on the concept that
Multiple choice question.
one's weight should be proportional to one's height.
obesity prevents people from developing illnesses.
exercise cannot improve one's overall physical fitness.
height and weight do not need to be proportional in a healthy person.
Correct Answer
one's weight should be proportional to one's height.

...

The body mass index could be an inaccurate method of assessing body composition for some individuals because it
Multiple choice question.
does not distinguish between fat weight and fat-free weight.
distinguishes between men and women.
submerges people in water to see if their body fat will make them float.
measures the water weight and adipose tissue in people.
Correct Answer
does not distinguish between fat weight and fat-free weight.

...

What is the classification of an individual with a BMI value of 26.02?
Multiple choice question.
overweight
Reason:
Overweight BMI for both sexes is 25.0-29.9.
obese
Reason:
Obese BMI for both sexes is over 30.0.
underweight
normal
Reason:
Normal BMI for both sexes is 18.5-24.9.
Correct Answer
overweight

...

Which of the following are methods to estimate body fat percentages?
Multiple select question.
electroencephalography
underwater weighing
blood test
skinfold measurement
stress test
Correct Answer
underwater weighing
skinfold measurement

...

People who want to change their body composition must make lifestyle changes, including regular exercise and
Multiple choice question.
B12 vitamin shots.
a healthy diet.
frequent fasts.
multiple medical prescriptions.
Correct Answer
a healthy diet.

...

In the NCHS meta-analysis, what is considered severe obesity?
Multiple choice question.
BMI greater than 24.5
BMI greater than 14.9
BMI greater than 30
BMI greater than 34.9
Correct Answer
BMI greater than 34.9

...

The body mass index is not particularly useful for which of the following groups?
Multiple select question.
women of average height
men with an average body type
serious weight trainers
people short in stature
Correct Answer
serious weight trainers
people short in stature

...

Carrying less weight usually leads to
Multiple choice question.
a decrease in muscle mass because the burden on the muscular system is smaller.
an increase in muscle mass because muscle replaces the fat that was in the body.
a decrease in overall strength because a lighter body generates less momentum.
an increase in the body's BMI because it uses inversely proportional measurements.
Correct Answer
a decrease in muscle mass because the burden on the muscular system is smaller.

...

What is the only method for directly measuring the percentage of body weight that is fat?
Multiple choice question.
bod pods
Reason:
Bod pods provide an indirect method to determine the percentage of body weight that is fat.
skinfold measurement
Reason:
Skinfold measurement is an indirect method to determine the percentage of body weight that is fat.
hydrostatic weighing
Reason:
Hydrostatic weighing is an indirect method to determine the percentage of body weight that is fat.
autopsy
Correct Answer
autopsy

...

Which of the following principles apply when developing body composition goals?
Multiple select question.
Make sure they are healthy.
Focus primarily on reaching an ideal weight.
Focus on changing diets but not activity levels.
Choose goals that are reasonable to maintain.
Keep them realistic.
Correct Answer
Make sure they are healthy.
Choose goals that are reasonable to maintain.
Keep them realistic.

...

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