Lifetime Fitness—

Part 1 Examination
Please read these instructions before you begin to answer the questions that follow.
Write your answers on this examination. When you are satisfied that your answers
are correct, write them on the Answer Sheet found right after the exam. Complete the short
essay questions on additional paper and attach to the Answer Sheet. Then send the Answer
Sheet and attached essay answers only (not the exam itself) to The Keystone School for
grading. Good Luck!
Some of the questions are objective, meaning that you will have the option of selecting
the correct answer from four words, phrases, or sentences. Think carefully and remember
there are no “trick” questions. There are also some subjective questions that give you the
chance to express your own opinion in brief, well-written answers.

Multiple Choice
Identify the choice that best completes the statement or answers the question.

_____ 1.Food science and food technology are both areas of study within which of the following
areas of science?

a. medical science
b. health science
c. nutrition science
d. kinesiology

_____ 2.Which answer lists all of the components of skill-related fitness?

a. body composition, cardiorespiratory fitness, strength, muscular endurance, flexibility,

and power
b. agility, balance, coordination, reaction time, and speed
c. agility, body composition, flexibility, strength, muscular endurance, and power
d. body composition, cardiorespiratory fitness, strength, speed, and coordination

_____ 3.Identify the branch of kinesiology that focuses on the study of human behavior in all
types of physical activities, including exercise for fitness and sports.

a. exercise psychology
b. exercise sociology
c. physical activity pedagogy
d. biomechanics
_____ 4.Which term describes the positive component of health that includes having a good
quality of life and a good sense of well-being as exhibited by a positive outlook on life?

a. happiness
b. health
c. fitness
d. wellness

_____ 5.Which term reflects the importance of regular physical activity, sound nutrition, and
stress management?

a. personal factors
b. wellness factors
c. priority healthy lifestyles
d. controllable health factors

_____ 6.Which statement is true about the stages of change for a healthy lifestyle?

a. No matter what the lifestyle, the goal is to move from stage 1 to stage 5.
b. No matter what the lifestyle, the goal is to move from stage 5 to stage 1.
c. No matter what the lifestyle, the goal is to move up one stage a month.
d. No matter what the lifestyle, the goal is to move to the stage that is right for you.

_____ 7.What term describes the fitness, health, and wellness determinant created by where you
live and the surrounding neighborhood?

a. personal factors
b. social and individual factors
c. healthy lifestyle behaviors
d. environmental factors

_____ 8.What list includes skills for helping you make change?

a. goal setting and planning, choosing good activities, managing stress

b. positive attitudes, learning self-assessment, building knowledge and understanding
c. self-monitoring, overcoming barriers, thinking critically
d. positive self-talk, learning how to say no, finding support from others

_____ 9.Identify the long-term process goal.

a. Gain 10 pounds in the next three months.

b. Gain 10 pounds in the next eight months.
c. Perform muscle fitness exercises three times per week for the next six months.
d. Perform muscle fitness exercises three times per week for the next four weeks.
_____ 10.Which list includes important guidelines for setting goals?

a. choose a few goals at a time, use the SMART formula, work toward your goals with a
friend
b. choose a few goals at a time, put your goals in writing, keep a log to track your
progress
c. choose a few goals at a time, use the SMART formula, focus on product goals
d. choose a few goals at a time, put your goals in writing, avoid long-term process goals

_____ 11.The first step in planning a personal activity program is

a. evaluating your program

b. considering a variety of activities
c. setting goals
d. developing a fitness profile

_____ 12.Participation rather than performance determines whether you meet the short-term
activity goal of

a. increasing flexibility
b. gaining muscle
c. walking 30 minutes a day
d. increasing your batting average

_____ 13.What is the purpose of completing the Physical Activity Readiness Questionnaire
(PAR-Q) before beginning a regular physical activity program?

a. to motivate yourself to become physically active

b. to assess your medical and physical readiness to perform physical activity
c. to take the place of a medical examination before sport participation
d. to help you better understand your current state of health-related fitness

_____ 14. Who would probably have the most trouble exercising comfortably?

a. a person living in a high-altitude location

b. a person from a high-altitude location visiting a low-altitude location
c. a person living in a low-altitude location
d. a person from a low-altitude location visiting a high-altitude location

_____ 15.To help prevent heat exhaustion or heatstroke when exercising in hot weather,

a. omit a warm-up
b. start quickly
c. drink more water
d. increase your pulse
_____ 16.What are runners who have an activity neurosis likely to do if they are sick?

a. continue with their regular workout

b. skip their morning run
c. try to rest and recover from the illness
d. modify their schedule and run on the following day instead

_____ 17.The FITT formula helps you apply the principles of exercise. Identify the answer that
lists the terms from the FITT formula.

a. frequency, intensity, time, type

b. frequency, interval, time, type
c. frequency, intensity, time, tempo
d. frequency, interval, tempo, type

_____ 18.Which factor contributes the least to physical fitness?

a. maturation
b. age
c. heredity
d. height

_____ 19.An example of an activity at the bottom of the Physical Activity Pyramid is

a. aerobic exercise such as jogging

b. active sports such as tennis
c. lifestyle activity such as yardwork
d. weight training for muscular endurance

_____ 20.One important concept related to the principle of specificity states that exercises for
specific body parts may provide benefits for

a. all other parts of the body

b. only the parts of the body exercised
c. all of the areas close to the area exercised
d. none of these

_____ 21.Which two factors have the most influence on skill learning?

a. heredity and age

b. maturation and motivation
c. training and heredity
d. practice and knowledge
_____ 22.A _______________ is an injury to ligaments. If a ligament is stretched, swelling and
pain around the joint can result. A _______________, or muscle pull, is an injury to tendons or
muscles.

a. trauma; sprain
b. trauma; strain
c. sprain; strain
d. strain; sprain

_____ 23.Identify the best match for the term ligament.

a. connects muscle to bone

b. place where bones connect
c. pain in the lower abdomen
d. holds bones together at a joint

_____ 24.Which list includes the correct terms in the RICE formula for treating strains, sprains,
and bruises?

a. rest, ice, compress, elevate

b. rest, ice, cool, evaluate
c. rest, immobilize, compress, elevate
d. rest, immobilize, cool, evaluate

_____ 25.Which of the following can help you move efficiently and avoid injury to body joints?

a. self-assessment
b. the RICE formula
c. biomechanical principles
d. hyperflexion

_____ 26.Which statement is true?

a. The national physical activity guidelines for Americans recommend 60 minutes of

activity each day for teens. Some of the activity can be light physical activity and some of
the activity should be flexibility exercises performed two or three times per week.
b. The national physical activity guidelines for Americans recommend 60 minutes of
activity each day for teens. Some of the recommended activity should be vigorous
activity performed at least three days a week and some should be muscle fitness and
bone-building activity performed at least two days a week.
c. The national physical activity guidelines for Americans recommend 60 minutes of
activity each day for teens and adults. This is a realistic target for most Americans.
d. The national physical activity guidelines for Americans recommend 60 minutes of
activity each day for adults. This is a realistic and specific target for weight loss.
_____ 27.Experts suggest that you should get your moderate activity in bouts of

a. at least 30 minutes
b. at least 10 minutes
c. at least 2 minutes
d. It really doesn't matter.

_____ 28.According to the FIT formula, you should engage in moderate activity

a. on all or most days of the week

b. 3 to 5 days per week
c. 2 or 3 days per week
d. 1 day per week

_____ 29.One MET represents energy expenditure while resting. Which MET range represents
the energy expenditure of lifestyle activities?

a. 2 to 5 METs
b. 4 to 7 METs
c. 9 to 12 METs
d. 15 to 18 METs

_____ 30.The surgeon general of the United States indicates that, at a minimum, all teens and
adults should do

a. 20 minutes of moderate physical activities on most, if not all, days of the week
b. 30 minutes of moderate physical activities on two days of the week
c. 30 minutes of moderate physical activities on most, if not all, days of the week
d. 60 minutes of moderate physical activities on several days of the week

_____ 31.Which statement is true?

a. A fit person's heart may work more efficiently than a nonfit person's heart because
genetics determines the heart's efficiency.
b. A fit person's heart may work the same as a nonfit person's heart because genetics
determines the heart's efficiency.
c. A fit person's heart works more efficiently by pumping less blood with more beats.
d. A fit person's heart works more efficiently by pumping more blood with fewer beats.

_____ 32.The _______________ your cardiorespiratory endurance score, the lower your risk of
_______________ disease.

a. higher; hypokinetic
b. higher; hyperkinetic
c. lower; hypokinetic
d. lower; hyperkinetic
_____ 33.Vigorous activity should be of a high enough intensity that it increases your heart rate
above a _______________ level and into the _______________ zone.

a. resting; target fitness

b. resting; threshold
c. threshold; target
d. threshold; heart rate reserve

_____ 34.Identify the best match for the term low-density lipoprotein.

a. fatlike substance in the blood

b. heart can supply necessary oxygen to muscles
c. bad cholesterol
d. heart cannot supply necessary oxygen to muscles

_____ 35.What is the suggested minimal intensity for the threshold of training for
cardiorespiratory endurance?

a. 40% heart rate range

b. 75% maximal heart rate
c. 50% heart rate range
d. 80% maximal heart rate

_____ 36.What is one goal of circuit training?

a. to try as many exercises as possible in an exercise session

b. to get as much rest as possible between circuits
c. to do more work than the others in the circuit training class
d. to keep your heart rate in the target zone

_____ 37.Most vigorous sports and recreation require _______________ if you are to perform
well.

a. lots of patience
b. good fitness
c. lots of equipment
d. good strength

_____ 38.Active aerobics and active recreation are especially good at

a. building flexibility
b. building muscular endurance
c. building muscular strength
d. building cardiorespiratory endurance
_____ 39.Performing several different exercises, one right after another, is called

a. circuit training
b. Cooper's aerobics
c. leisure-time activity
d. water aerobics

_____ 40.Physical activities should _______________ so that you will continue to participate in
the activity over time.

a. be difficult
b. require a lot of equipment
c. be enjoyable
d. none of these

_____ 41.The muscular endurance-strength continuum describes how you would use
_______________ with _______________ to develop strength, and _______________ with
_______________ for endurance.

a. low resistance; high repetitions; high resistance; low repetitions

b. low resistance; low repetitions; low resistance; low repetitions
c. high resistance; high repetitions; low resistance; high repetitions
d. high resistance; low repetitions; low resistance; high repetitions

_____ 42.Which statement is true?

a. Big people typically have more absolute strength than smaller people.
b. Males are larger than females, so the absolute strength for males is often higher.
c. Your 1RM score is an example of absolute strength.
d. all of the above are true

_____ 43.Muscular endurance is the

a. muscles' ability to work for a long time without tiring

b. same as cardiorespiratory fitness
c. amount of force a muscle can exert
d. same as body strength

_____ 44.Identify the best match for the term 1RM.

a. muscle fitness exercise that regulates velocity

b. the maximum amount of weight a group of muscles can lift at one time
c. exercises in which the muscles do not move
d. muscle fitness exercises that involve movement
_____ 45.What are the primary factors that determine whether a muscle develops endurance or
strength?

a. age of participant and body build

b. length of contraction and size of muscle fibers
c. type of contraction and range of motion
d. amount of resistance and number of repetitions

_____ 46.An _______________ aid improves athletic performance, but an _______________

aid leads to a decrease in athletic performance.

a. ergonomic; ergogenic
b. ergogenic; ergolytic
c. ergolytic; ergonomic
d. ergolytic; ergogenic

_____47.Identify the SMART short-term process goal for muscle fitness.

a. Engage in muscle fitness activities 2 times per week for the next 3 weeks.
b. Engage in muscle fitness activities 3 times per week for the next 2 months.
c. Increase 1RM hamstring curl by 10 pounds in 3 weeks.
d. Increase 1RM hamstring curl by 10 pounds in the next 3 months.

_____ 48.Which of the following is most likely to result in a back injury?

a. Avoid twisting while lifting.

b. Avoid a bent position while sitting.
c. When lifting, keep hips high.
d. Pull or push rather than lift a load.

_____49.What biomechanical principle of lifting will help you improve your posture and avoid
back problems?

a. Avoid using large muscles of the body when lifting.

b. When lifting, keep your weight (hips) low.
c. Save time by carrying heavier loads.
d. Twist while lifting to reduce strain.

_____ 50.A systematic approach to scheduling your muscle fitness training that is used for long-
term fitness programs (months to years) is

a. a personal fitness plan

b. goal setting
c. periodization
d. plyometrics
Matching: Match each of the following terms to the definition that best describes it.

_____ 51. osteoporosis a. rounded shoulders

_____ 52. atherosclerosis b. the body cannot regulate blood sugar level
_____ 53. hypertension c. having a high percentage of body fat
_____ 54. Obesity d. bones deteriorate and become weak
_____ 55. diabetes e. substances build up inside artery walls
_____ 56. kyphosis f. blood pressure is consistently higher than normal

Matching: Match each of the following terms to the definition that best describes it.

_____ 57. joint a. place where bones connect

_____ 58. ligament b. body temperature is too low
_____ 59. tendon c. connects muscle to bone
_____ 60. Hypothermia d. holds bones together at a joint

Essay: Answer the following questions as directed. Place your answers on separate paper and
attach to your Answer Sheet. Make sure you use correct spelling and grammar. Typing is
preferred and appreciated.

61. Describe three self-assessment guidelines in detail.

62. List three benefits of leading a healthy lifestyle.

63. Identify and describe two guidelines for preventing physical activity injuries.

64. Describe the FIT formula for developing cardiorespiratory endurance.

65. List three guidelines for developing social support.