Pointers to Review HOPE 3 PDF

1. What does the principle of Overload refer to in exercise? A) A comfortable level of training stress B) Minimal discomfort and fatigue C) The need for adaptation and improved fitness D) Decreasing training stress over time 2. How can Overload be achieved according to the text? A) Decreasing exer...

1. What does the principle of Overload refer to in exercise? A) A comfortable level of training stress B) Minimal discomfort and fatigue C) The need for adaptation and improved fitness D) Decreasing training stress over time 2. How can Overload be achieved according to the text? A) Decreasing exercise frequency B) Reducing exercise intensity C) Increasing exercise time or intensity D) Maintaining the same training stress consistently 3. Which of the following is a component of Progression in exercise training? A) Static stretching B) Decreasing exercise duration C) Sudden increase in training variables D) Gradual adjustment in training variables over time 4. What do the FITT principles stand for in exercise training? A) Fitness, Intensity, Time, Type B) Frequency, Intensity, Time, Type C) Function, Intensity, Time, Training D) Frequency, Incline, Technique, Type 5. According to FITT, how should exercise frequency be adjusted for less intense sessions? A) Decrease frequency B) Increase frequency C) Maintain the same frequency D) Eliminate frequency 6. How is exercise intensity measured according to the text? A) Number of exercises performed B) Heart rate, perceived effort, and ability to talk comfortably C) Duration of the exercise session D) Type of activity chosen 7. What does the Type of activity refer to in exercise training? A) The specific fitness goal B) The number of exercise sessions per week C) The chosen physical activity or exercise mode D) The duration of an exercise session 8. What does the text recommend for those who are deconditioned and inactive for some time in terms of exercise time? A) 10-minute bouts per day B) 30 minutes to 1.5 hours per day C) 5 minutes per day D) 2 hours per day 9. Which of the following is an example of Moderate-Intensity Physical Activity? A) Running B) Fast cycling C) Walking briskly D) Heavy shoveling 10. What is the primary concern with ballistic stretching? A) Risk of injury B) Slow increase in muscle length C) Best for cool-down D) Assisted static stretch 11.What does Reversibility imply in terms of exercise? A) Gradual loss of fitness with inactivity B) Immediate improvement in fitness C) Constant application of overload is unnecessary D) Lack of recovery interval between sessions 12. How much fitness gains can be lost within two months of physical inactivity? A) 10% B) 25% C) 50% D) 75% 13. What principle is related to the need for variety in exercise? A) Overload B) Progression C) Reversibility D) Variety 14. When is it recommended to rest between exhaustive exercise sessions? A) 24-48 hours B) 48-72 hours C) 5 days D) No need for rest 15. How does Variety contribute to maintaining motivation for exercise? A) By eliminating exercise entirely mode B) By making exercise boring and monotonous C) Through changes in the exercise mode D) By consistently doing the same activities 16. How does the World Health Organization (WHO) define physical activity? A) Only movement during leisure time B) Any bodily movement requiring energy expenditure C) Vigorous-intensity activities only D) Limited to sports and recreation 17. What are some popular ways to engage in physical activity, according to the text? A) Sedentary activities B) Reading and studying C) Walking, cycling, sports, and play D) Cooking and cleaning 18. What noncommunicable diseases can regular physical activity help prevent and manage? A) Respiratory diseases B) Diabetes and stroke C) Infectious Diseases D) Vision impairments 19. For children aged 5-17 years, what is the recommended duration of moderate- to-vigorous intensity physical activity per day? A) 30 minutes B) 45 minutes C) 60 minutes D) 90 minutes 20. What activities should children include in their physical activity routine, according to WHO guidelines? A) Only aerobic activities B) Only strength training C) Vigorous-intensity activities and muscle- strengthening activities D) Sedentary screen time only 21. What is the recommended duration of moderate-intensity aerobic physical activity for adults aged 18–64 years, according to WHO? A) 30 minutes per week B) 75–150 minutes per week C) 300 minutes per week D) 500 minutes per week 22. What additional health benefits do muscle-strengthening activities provide for adults? A) Improved vision B) Enhanced cognitive function C) Reduced risk of falls D) Lower blood pressure 23. What recommendation does WHO provide for adults aged 65 years and above regarding physical activity? A) Lower intensity activities only B) Same as for adults, plus varied multicomponent activities C) Only strength training D) No specific recommendations for this age group 24. What are some benefits of regular physical activity mentioned in the text? A) Improved bone health and functional capacity B) Increased risk of hypertension C) Higher risk of depression D) Reduced cognitive function 25. In children and adolescents, what outcomes can be improved through physical activity? A) Increased symptoms of depression B) Reduced academic performance C) Improved cardiometabolic health D) Decreased physical fitness 26. What improvements can higher levels of physical activity bring in adults and older adults, according to the text? A) Increased risk of all-cause mortality B) Increased risk of falls C) Improved sleep D) Increased adiposity 27. What benefits does physical activity confer to pregnant and post-partum women, as per the text? A) Increased risk of gestational diabetes B) Higher risk of pre-eclampsia C) Decreased risk of postpartum depression D) Adverse effects on birthweight 28. What is the effect of physical activity on newborn complications, according to the text? A) Increased risk B) No impact C) Decreased risk D) Adverse effects on fetal health 29. What does WHO recommend for adults and older adults regarding sedentary behavior? A) No need to limit sedentary time B) Replace sedentary time with any intensity of physical activity C) Limit screen time only D) Limit to 1 hour per day 30. What is the primary focus of physical activity for adults aged 65 years and above, according to the text? A) Vigorous-intensity activities B) Varied multicomponent activities emphasizing balance and strength training C) Aerobic activities only D) Sedentary behavior 31. What is a potential risk when exercising in hot environments? A) Increased blood circulation B) Enhanced cooling system C) Overwhelming the body's heat dispersion D) Improved resistance to dehydration 32. How can risks related to exercising in the heat be avoided? A) Exercise midday for maximum benefits B) Wear heavy clothes to induce sweating C) Stay hydrated, wear light clothes, and avoid intense exercise D) Exercise in humid environments 33. What precautions are recommended for exercising in intense cold conditions? A) Skip warm-up to avoid sweating B) Wear tight clothes for insulation C) Undertake a prolonged warm-up and wear layered, comfortable clothes D) Exercise without hydration 34. Why is wearing a water-proof jacket recommended during rainy conditions? A) To enhance fashion during exercise B) To avoid dehydration C) To prevent injuries D) To protect against the rain and maintain body warmth 35. For individuals with asthma, what precaution is recommended during cold or dry weather? A) Avoid exercising B) Wear a mask, carry medications, and stay hydrated C) Exercise indoors only D) Engage in high-intensity exercises 36. What recommendation is given for individuals with diabetes engaging in physical activity? A) Avoid exercise to prevent blood sugar spikes B) Engage in high-intensity activities for better results C) Monitor blood sugar, start slow, and avoid high-intensity exercises D) Exercise without proper attire 37. What is recommended for individuals with cardiovascular diseases regarding exercise intensity? A) Only engage in high-intensity exercises B) Avoid exercise completely C) Engage in low to moderate-intensity exercises D) Skip warm-up for a quick workout 38. What precaution should be taken by individuals affected by obesity during exercise? A) Wear tight clothes for better support B) Engage in high-impact activities C) Monitor heart rate and breathing, and choose low-impact activities D) Skip hydration during exercise 39.What is important to avoid when exercising, according to common sense indicators? A) Listening to your body B) Gradual increase in intensity C) Feeling mild discomfort during exercise D) Experiencing pain during exercise 40. What is a key consideration when choosing exercise attire? A) Fashion trends B) Comfort and breathability C) Bright colors for visibility D) Tight fit for muscle support 41. Why is hydration emphasized before, during, and after any workout? A) To increase body weight B) To avoid sweating C) To prevent dehydration and support bodily functions D) To reduce exercise benefits 42. According to WHO, what is the recommended daily physical activity duration for children and adolescents? A) 30 minutes B) 60 minutes or more of moderate to vigorous activities C) 90 minutes D) No specific recommendation for this age group 43. What is the primary recommendation for Adolescents and Young Adults in terms of physical activity? A) High Impact Play for at least 30 minutes daily B) Engage in static activities for long durations C) Active Daily Tasks and at least 40 minutes of programmed physical activity daily D) Minimal physical activity to avoid fatigue 44. How does dance contribute to physical activity engagement? A) It requires elaborate equipment B) It encourages sedentary behavior C) It's tedious and unenjoyable D) It promotes creativity, self-expression, and camaraderie 45. What is the significance of monitoring exercise MFIT according to national and global institutions? A) It ensures everyone exercises at the same intensity B) It maximizes the benefits of physical activity participation C) It tracks fashion trends in exercise attire D) It replaces the need for common sense indicators 46. What does the closed position in Lindy Hop involve? A) Arms crossed B) Tight squeezing C) Light bouncing D) Fish-like movements 47. According to the text, how should a leader establish rapport in a work situation? A) Assign tasks immediately B) Barge in and give orders C) Get close in a friendly, relaxed way D) Maintain a stiff and formal demeanor 48. What is the basic idea of dancing in closed position? A) Freestyle movement B) Predefined step sequences C) Solo dancing D) Strictly synchronized steps 49. How does a lead move the follower around the dance floor in Lindy Hop? A) By using force B) By moving the torso C) By lifting the partner D) By clapping hands 50. In Lindy Hop, what does "open position" involve? A) Arms tightly held B) Close body contact C) Moving apart from each other D) Static dance movements 51. According to the text, what is a leader's responsibility in open position? A) Focus on personal footwork B) Choose movement directions C) Follow the partner's lead D) Avoid turns and spins 52. What is emphasized as crucial for a leader in any leadership context? A) Ignoring followers' actions B) Paying attention to followers C) Relying solely on personal decisions D) Avoiding collaboration 53. How does the text suggest leaders can create a clear path for their followers in a corporate context? A) Micromanaging every detail B) Providing obstacles intentionally C) Having a broader perspective D) Avoiding any involvement in tasks 54. What is recommended when partners fall out of step while dancing? A) Stop the dance immediately B) Blame the partner C) Laugh, reconnect, and keep going D) Analyze the mistake in detail 55. What do flexible leaders understand about unexpected situations? A) They ignore them B) They make a big fuss C) They adapt and keep going D) They blame their followers 56. Which career choice is described as allowing dancers to remain active physically and creative through choreography? A) Dance photographer B) Yoga instructor C) Dance teacher D) Marketing for dancers 57. What is mentioned as a great career choice for dancers who want to continue dancing or transition into a gentler field? A) Choreographer B) Marketing for dancers C) Dance photographer D) Yoga or Pilates instructor 58. What knowledge advantage does a dancer entering the field of physical therapy or dance medicine specialist possess? A) In-depth training in anatomy and kinesiology B) Extensive experience in administrative tasks C) Background in graphic design D) Mastery in event planning 59. What entrepreneurial option is suggested for dancers passionate about designing their own dancewear? A) Become a dance teacher B) Start a dance company C) Create an Etsy shop D) Pursue a Master's degree 60. According to the text, what are some qualities gained from dance that can be valuable in new careers? A) Culinary skills C) Graphic design proficiency B) Disciplinary knowledge D) Creativity and kinesthetic awareness