Exercise Physiology Quiz

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Questions and Answers

What is the primary focus of exercise prescription for cardiorespiratory fitness?

Improving flexibility and balance during workouts

Increasing muscular endurance through weightlifting

Reducing body fat without addressing cardiovascular health

Enhancing aerobic capacity and sustaining physical activity (correct)

Which principle is crucial for designing a strength and endurance program?

Focusing exclusively on anaerobic exercises

Setting realistic goals that consider the individual's current fitness level (correct)

Training at maximum intensity at all times

Incorporating a variety of activities to prevent boredom

Which type of training is most commonly associated with developing muscle fitness?

Cardio workouts like running or cycling

Weight training programs focusing on resistance exercises (correct)

Yoga sessions aimed primarily at improving relaxation

High-intensity interval training (HIIT) with no weights

What is the purpose of starting and maintaining a cardiorespiratory fitness program?

To establish a foundation for overall physical health and endurance (A) Signup and view all the answers

Which factor is essential in developing an individualized exercise prescription?

Considering the individual's personal fitness levels and needs (B) Signup and view all the answers

What is considered equivalent to cardiorespiratory fitness?

Aerobic activity (B) Signup and view all the answers

Which of the following activities is an example of anaerobic physical activity?

Sprinting (B) Signup and view all the answers

How long can anaerobic activity typically be sustained?

2 to 3 minutes (A) Signup and view all the answers

What distinguishes exercise from general physical activity?

Exercise is a structured and repetitive activity (D) Signup and view all the answers

What is the relationship between physical activity and physical fitness?

Increased intensity, duration, and frequency enhance physical fitness (B) Signup and view all the answers

Which of the following statements is true about physical activity?

It can be measured using kilocalories (C) Signup and view all the answers

What is included in the formula relating physical activity and exercise?

kcalExerclse + kcalNonexercise (D) Signup and view all the answers

Which of the following is NOT a characteristic of exercise?

It is spontaneous and unstructured (D) Signup and view all the answers

Which principle suggests that activities should focus on specific outcome goals?

Specificity (B) Signup and view all the answers

What is the principle that indicates adaptations to stress can be lost if training is stopped?

Reversibility (D) Signup and view all the answers

Which method is used to organize workouts into blocks of work and rest?

Periodization (A) Signup and view all the answers

What does overtraining syndrome result from?

Chronic stress from physical activity (C) Signup and view all the answers

Which of the following is NOT necessary to improve fitness levels?

Resting heart rate (D) Signup and view all the answers

What should a beginner focus on during the initial phase of an exercise program?

Gradually increasing volume while exercising at low intensity (C) Signup and view all the answers

What is the main difference in training strategies between distance runners and sprinters?

Distance runners rely on sustained aerobic energy production. (A) Signup and view all the answers

Which muscle fibers are primarily recruited in walking and jogging activities?

Slow twitch muscle fibers (B) Signup and view all the answers

Which of the following components is not part of skill-related fitness?

Flexibility (A) Signup and view all the answers

What principle involves the organization of training into phases or cycles?

Periodization (D) Signup and view all the answers

How does environmental stress during exercise in hot conditions affect the body?

It increases plasma volume and sweating. (B) Signup and view all the answers

Why is quantifying intensity vital for those starting a fitness program?

It provides a clearer understanding of effort level. (D) Signup and view all the answers

What is the most effective way to measure exercise intensity for cardiorespiratory fitness?

Using heart rate monitoring (B) Signup and view all the answers

What type of muscle fibers are primarily developed in weightlifting activities?

Fast twitch fibers (B) Signup and view all the answers

What adaptation occurs following prolonged heat exposure during exercise?

Enhanced thermoregulation (C) Signup and view all the answers

How does intensity drive adaptation in physical fitness?

By determining the degree of difficulty in exercise. (D) Signup and view all the answers

What role does cholesterol play in the human body?

It helps build cell membranes and produce sex hormones. (A) Signup and view all the answers

Which lipoprotein is primarily responsible for transporting cholesterol in the bloodstream?

Low-density lipoprotein (LDL) (B) Signup and view all the answers

What is considered an optimal LDL cholesterol value for reducing cardiovascular disease risk?

Less than 100 mg.dl-1 (C) Signup and view all the answers

How does HDL cholesterol contribute to cardiovascular health?

It transports excess cholesterol to the liver for metabolism. (A) Signup and view all the answers

Which population is identified to have a higher prevalence of metabolic syndrome?

Obese individuals with BMI > 30 kg/m2 (D) Signup and view all the answers

What is the effect of LDL cholesterol on coronary arteries?

It contributes to plaque formation and obstructs blood flow. (B) Signup and view all the answers

What lifestyle changes can effectively manage metabolic syndrome?

Healthy nutrition and increased physical activity (B) Signup and view all the answers

What percentage of older adults (over 60 years) are likely to have lower HDL cholesterol levels compared to younger adults (20–29 years)?

40% (D) Signup and view all the answers

What percentage of daily calories burned is accounted for by BMR?

60–75% (A) Signup and view all the answers

What is the primary role of liver glycogen?

To maintain steady blood sugar levels (C) Signup and view all the answers

How many grams of carbohydrates per kg of body weight per day is recommended for moderate duration/low intensity training?

5–7 g (C) Signup and view all the answers

What is the recommended carbohydrate intake post-exercise for recovery?

1 g per kg BW per hour (A) Signup and view all the answers

What results from consuming more calories than your body requires?

Weight gain (B) Signup and view all the answers

Which factor affects the number of calories burned during physical activity?

Type of exercise and duration (A) Signup and view all the answers

What is the main energy source for physical activity during exercise?

Carbohydrates (B) Signup and view all the answers

Which demographic generally has a higher BMR?

Men (A) Signup and view all the answers

Study Notes

Physical Fitness Module (SpSc 1011)

Prepared by: Zerihun Birhanu (PhD), Bahir Dar University and Haileyesus Gedefaw (PhD), Dilla University
Date: August, 2019

Preface

Survival has been a daily struggle, humans in industrialized societies have become spoiled, and physical labor is less common.
Physical fitness is the ability to live a full and balanced life.
Healthy living requires physical fitness
A regular physical exercise program is needed to maintain physical fitness.
This module provides information on physical fitness, its components, development, assessment, and benefits.

Unit 1: Concepts of physical fitness
- Meanings and definitions of terms (physical fitness, physical activity, physical exercise, sport)
- General principles of fitness training (Overload, FIIT Principle, Principle of Rest, Recovery and Periodization, Principle of Reversibility, and Principle of Individual Deference)
Unit 2: The Health Benefits of Physical Activity
- Physical activity and hypokinetic diseases/conditions
- Physical activity and cardiovascular diseases (coronary heart disease, hypertension, hyper-cholesterolemia and dyslipidemia, diabetes mellitus, obesity and overweight, metabolic syndrome, aging)
- Physical activity and postural deformity (musculoskeletal disease and disorders)
Unit 3: Making Well-Informed Food Choices
- Sound Eating Practices (nutrients)
Unit 4: Health Related Components of Fitness
- Health related components of fitness (cardiorespiratory fitness, muscle fitness, flexibility, body composition)
- Principles of exercise prescription for health and fitness (goals, mode of exercise, warm-up, primary conditioning, cool-down)
- Means and methods of developing each component
Unit 5: Assessment of fitness components
- Evaluating health status (medical exam)
- Assessment of cardio respiratory fitness (1.5-mile run test, 1-mile walk test, cycle ergometer fitness test, step test)
- Assessment of muscle fitness (1 RM test)
- Assessment of flexibility (sit and reach test)
- Assessment of body composition (skin fold test)

Unit Summary

Summarizes the basic concepts regarding nutrition, physical activity, physical fitness, and principles of exercise prescription

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Description

Test your knowledge on exercise prescription, cardiorespiratory fitness, and muscle fitness. This quiz covers essential principles and characteristics of physical activity and exercise, including anaerobic and aerobic training. Perfect for fitness enthusiasts and students alike!