Chapter 3: Principles of Physical Fitness Development
| 1: According to the recommendations by the Physical Activity Guidelines for Americans adults need: |
| at least 150 minutes (2 hours and 30 minutes) of moderate intensity aerobic activity or 75 minutes (1 hour and 15 minutes) of vigorous-intensity aerobic activity every week or an equivalent mix of moderate and vigorous-intensity aerobic activity. |
| muscle-strengthening activities on 2 or more days a week that work all major muscle groups (legs, hips, back, abdomen, chest, shoulders, and arms). |
| at least 75 minutes (1 hours and 15 minutes) of moderate intensity aerobic activity or 45 minutes of vigorous-intensity aerobic activity every week or an equivalent mix of moderate and vigorous-intensity aerobic activity. |
| A & B |
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| 2: The MyActivity Pyramid has ___ levels. |
| 3 |
| 4 |
| 5 |
| 6 |
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| 3: Health-related fitness is divided into ____ components. |
| 3 |
| 4 |
| 5 |
| 6 |
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| 4: Skill-related fitness is divided into ____ components. |
| 3 |
| 4 |
| 5 |
| 6 |
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| 5: _______________ refers to the functioning of the heart and pulmonary system. |
| Cardiorespiratory endurance |
| Muscular strength |
| Muscular endurance |
| Flexibility |
| Body composition |
|
| 6: _______________ is the amount of force a muscle or muscle group can exert with a single maximum effort. |
| Cardiorespiratory endurance |
| Muscular strength |
| Muscular endurance |
| Flexibility |
| Body composition |
|
| 7: _______________ is the ability to move a joint or a group of joints through their complete range of motion. |
| Cardiorespiratory endurance |
| Muscular strength |
| Muscular endurance |
| Flexibility |
| Body composition |
|
| 8: _______________ is the ratio of fat to fat-free mass in the body. |
| Cardiorespiratory endurance |
| Muscular strength |
| Muscular endurance |
| Flexibility |
| Body composition |
|
| 9: _______________ is the ability to quickly and accurately change the direction of the movement of the body in space. |
| Agility |
| Balance |
| Coordination |
| Power |
| Reaction time |
|
| 10: _______________ is the ability to maintain equilibrium while moving or stationary. |
| Agility |
| Balance |
| Coordination |
| Power |
| Reaction time |
|
| 11: _______________ is the ability to combine the senses with different body parts to perform activities smoothly and accurately. |
| Agility |
| Balance |
| Coordination |
| Power |
| Reaction time |
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| 12: The principle of _______________ states that a greater than normal load or intensity on the body system is required for training adaptation. |
| overload |
| progression |
| specificity |
| reversibility |
| recovery |
|
| 13: The principle of _______________ states that, to ensure safety and effectiveness, the overload must be applied in a systematic and logical fashion over an extended period of time. |
| overload |
| progression |
| specificity |
| reversibility |
| recovery |
|
| 14: The main idea behind the Physical Activity Guidelines for Americans is that regular physical activity over months and years can produce long-term health benefits. |
| TRUE |
| FALSE |
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| 15: Adults need at least 150 minutes (2 hours and 30 minutes) of moderate intensity aerobic activity or 75 minutes (1 hour and 15 minutes) of vigorous-intensity aerobic activity every week or an equivalent mix of moderate and vigorous-intensity aerobic activity. |
| TRUE |
| FALSE |
|
| 16: Adults need muscle-strengthening activities on 2 or more days a week that work all major muscle groups (legs, hips, back, abdomen, chest, shoulders, and arms). |
| TRUE |
| FALSE |
|
| 17: The pinnacle of the MyActivity Pyramid represents physical activities that everyone should try to incorporate into their everyday routines. |
| TRUE |
| FALSE |
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