Fitness Program Planning – Ch7 Test Bank | 14th Edition

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Student name:__________

1) What is the first step in developing a personal fitness plan?

A) selecting activities for your fitness program
B) setting a target intensity for an exercise
C) setting a target time (duration) for an exercise
D) setting goals for your fitness program

2) Which is an example of a general, long-term fitness goal?

A) doing 15 push-ups
B) lowering your BMI to 24
C) lowering your risk for heart disease
D) increasing the number of laps you can swim

3) Which is an example of a specific, short-term fitness goal?

A) increasing strength
B) jogging 3 miles in 27 minutes
C) having more energy
D) improving posture

4) Which activities develop cardiorespiratory endurance?

A) activities that move the body against resistance
B) activities that involve continuous rhythmic movements of large-muscle groups
C) activities that involve continuous rhythmic movements of small-muscle groups
D) activities that stretch the major muscle groups

5) You are more likely to continue and succeed with your fitness plan if you choose

A) activities that you already participate in and enjoy.
B) unfamiliar activities that other people seem to enjoy.
C) to focus on a new activity or exercise each week.
D) activities that are beyond your current skill level.

6) Which factor(s) should be considered when selecting an activity?

A) time and convenience
B) the mass appeal of the activity
C) desired skill and fitness level
D) the prestige of the activity

7) What is the recommended total duration for cardiorespiratory endurance training?

A) 10 to 19 minutes
B) 20 to 60 minutes
C) 61 to 99 minutes
D) 100 to 130 minutes

8) What is an appropriate frequency for a cardiorespiratory endurance program?

A) one to two times per week
B) two to three times per week
C) three to five times per week
D) five to seven times per week

9) What does a general strength training program include?

A) one or more sets of 3–6 repetitions of 6 exercises
B) one or more sets of 8–12 repetitions of 8–10 exercises
C) three sets of 3–6 repetitions of 6 exercises
D) three sets of 3–6 repetitions of 8–10 exercises

10) What is a general rule for stretching?

A) Stretch to a point of slight muscular tension.
B) Stretch when muscles are cool.
C) Stretch for only one repetition.
D) Stretch for no more than 10 seconds per repetition.

11) How do mini-goals help a physical fitness program?

A) by adding variety to a fitness program
B) by keeping a program on track
C) by identifying new exercises
D) by providing help in the beginning

12) What is the final step in physical fitness program planning?

A) making a commitment
B) monitoring your pre-program activity habits
C) establishing mini-goals
D) including physical activities

13) What is one benefit of starting an exercise program slowly?

A) It allows your body to adjust to exercising.
B) It increases the risk of injury and soreness.
C) It allows you to work quickly toward a goal.
D) It allows you to increase intensity before increasing duration.

14) Varying activities during an exercise program will most likely help you to

A) develop endurance muscles.
B) eliminate injuries and overtraining.
C) achieve mini-goals faster.
D) increase your enjoyment of exercising.

15) Which term refers to an exercise program in which a person varies his or her activities to develop balanced, total-body fitness?

A) interval training
B) continuous training
C) cross-training
D) weight training

16) Participating in a step aerobics class on Monday, a spinning class on Wednesday, and lap swimming on Friday is an example of which training technique for endurance?

A) interval training
B) periodization
C) cross-training
D) cycle training

17) What is the practice of cycling the duration and intensity of a workout called?

A) cross-training
B) periodization
C) interval training
D) weight training

18) What should be the focus of exercise for children under 12 years of age?

A) competitive sports
B) strength training
C) stretching
D) skill development

19) Which guideline should you keep in mind when working with children?

A) Stress excellence in competitive sports.
B) Increase their skill complexity quickly.
C) Provide opportunities to be active primarily on the weekends.
D) Ensure they have proper hydration and clothing.

20) What should exercises for pregnant women include?

A) vigorous activities
B) plenty of fluids to avoid heat stress
C) weight-bearing activities
D) extended exercise in the supine position

21) Which of the following is an appropriate exercise guideline for older adults?

A) Skip warm-up and cool-down sessions to avoid overtraining.
B) Focus mainly on strength training in a fitness program.
C) Include resistance, endurance, and flexibility training in a fitness program.
D) Limit fluid intake to avoid frequent bathroom stops.

22) It is important for people with arthritis to focus their strength training on which part of the body?

A) the entire body
B) the knees and legs
C) the lower back
D) the neck and shoulders

23) It is recommended that people with asthma start an exercise program with which activity?

A) resistance training
B) breathing exercises
C) interval training
D) cross-training

24) Outline the steps for developing a personal fitness plan.

25) Describe at least three factors that can help an individual choose activities for a fitness program.

26) Create a complete sample fitness program that develops all the health-related components of fitness. Apply the FITT-VP equation to each activity in your sample program.

27) Describe at least five strategies that can help people stick with a fitness program over time and/or get a program back on track after a lapse.

28) Choose a special life stage or special health concern, and list three guidelines for safe and effective exercise for people in that life stage or with that health concern.

29) Increasing VO 2max by 10% is an example of a general fitness goal.

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30) Physical fitness assessment tests can help a person decide which types of exercise to emphasize in an exercise program.

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31) Muscular strength and endurance is developed by continuous rhythmic movements of large-muscle groups.

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32) One's current fitness level affects the selection of appropriate exercise activities.

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33) Frequency for strength training should be 5 to 6 days a week.

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34) For flexibility training, stretches should be held for 5 to 15 seconds.

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35) Setting up and reaching mini-goals can help keep you on track as you work toward larger goals.

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36) Normal daily physical activity is an important way to increase overall wellness.

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37) An exercise buddy should share your fitness goals and fitness level.

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38) Varying the activities in an exercise program will decrease the chances of a person staying with the program.

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39) You should expect some lapses with your exercise program.

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40) A goal of 60 minutes of moderate activity per day is appropriate for children and teens.

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41) New evidence has emerged that most bottled waters are no better than regular tap water.

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42) While you are exercising, it is important to stay hydrated with sugary juices or sodas.

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43) Non-weight-bearing exercises such as swimming are safe for pregnant women.

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44) For older adults, a weight training program that includes fewer repetitions with a slightly heavier weight than that recommended for young adults is appropriate.

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45) People who want to maintain their body weight should exercise for at least 30 minutes each day.

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46) Health experts find that simple motivators such as using a pedometer, walking a dog, or training for a "fun run" helped people stay with their walking programs.

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