Focused Fitness Answer Key
1. How well the heart and lungs work together can be improved or maintained by applying:
a. The FITT Principle for muscular endurance
b. The FITT Principle for muscular strength
c. The FITT Principle for flexibility
d. The FITT Principle for cardiorespiratory endurance
2. The use of intensity during a cardiorespiratory endurance workout means:
a. How often an activity is performed
b. How hard an activity is performed
c. How long an activity is performed
d. Where an exercise is performed
3. To improve cardiorespiratory endurance the frequency of the workout sessions should be:
a. Daily sessions
b. 1 to 3 sessions per week
c. 3 to 5 sessions per week
d. 5 to 7 sessions per week
4. Cardiorespiratory endurance is best described as the ability of:
a. The heart and lungs to work efficiently to supply oxygen to the muscles
b. The joints to move through a full range of motion
c. The muscles to work over a long period of time
d. The body to burn calories efficiently
5. How long a workout session for cardiorespiratory endurance lasts is:
a. Frequency
b. Intensity
c. Time
d. Type
6. To improve cardiorespiratory endurance while walking at a pace where the heart was beating less than
50% of its maximum, which FITT variable needs to be increased:
a. Frequency
b. Intensity
c. Time
Using the FITT Principle and changing only the length of a run from 1 mile to 2 miles is:
a. Frequency
b. Intensity
c. Time
d. Type
8. To apply the FITT Principle to cardiorespiratory endurance the intensity level should be:
a. 65% to 85% of the maximum heart rate or RPE of 4
b. 50% to 65% of the maximum heart rate or RPE of 3
c. 35% to 50% of the maximum heart rate or RPE of 1-2
d. Above 85% of MHR for as long as possible
9. To benefit the most from a cardiorespiratory workout the minimum segment of time should be:
a. 60 minutes
b. 30 minutes
c. 20 minutes
d. 5 minutes
10. Increasing the speed or pace of swimming laps during a workout is:
a. Frequency
b. Intensity
c. Time
d. Typed. Type
11. The ability to push and pull can be improved or maintained by applying:
a. The FITT Principle for cardiorespiratory endurance
b. The FITT Principle for body composition
c. The FITT Principle for flexibility
d. The FITT Principle for muscular strength and muscular endurance
12. Increasing resistance during a workout is:
a. Frequency
b. Intensity
c. Time
d. Type
13. To improve muscular endurance the frequency of the workout session should be:
a. Daily sessions
b. 1 to 2 sessions per week
c. 2 to 3 sessions per week
d. 3 to 4 sessions per week
14. Muscular strength is the ability of:
a. The body to burn calories efficiently
b. The joints to move through a full range of motion
c. The muscles to push or pull with their total force
d. The muscles to perform over a long period of time without becoming tired
15. Use of the FITT Principle for muscular strength and muscular endurance will enhance overall:
a. Health
b. Performance
c. Appearance
d. All of the above
16. When training to improve muscular strength and endurance the number of repetitions refers to:
a. Frequency
b. Intensity
c. Time
d. Type
17. Changing the amount of weight being lifted is:
a. Frequency
b. Intensity
c. Time
18. To develop both muscular strength and muscular endurance using the FITT Principle it is suggested
to:
a. Use moderate loads and do 9 to 12 repetitions
b. Use lighter loads and do 9 to 12 repetitions
c. Use heavy loads and do 4 to 8 repetitions
d. Use moderate loads and do 4 to 8 repetitions
19. Which activity represents the best way to apply the FITT Principle to muscular strength and muscular
endurance?
a. Lifting weights at home or in a gym
b. Walking to a friend’s house
c. Riding a bike for 2 miles
d. Running laps on the track
20. To get the most good from a muscular endurance workout the recommended time is:
a. 4 to 8 repetitions
b. 9 to 12 repetitions
c. 13 to 20 repetitions
d. 1 to 3 repetitions
21. The ability of muscles to move a joint through a full range of motion can be improved or maintained by
applying:
a. The FITT Principle for muscular endurance
b. The FITT Principle for cardiorespiratory endurance
c. The FITT Principle for flexibility
d. The FITT Principle for muscular strength
22. The use of FITT-Intensity during a flexibility workout means:
a. How many days a week stretching is done
b. Holding a stretch to the point of mild tension
c. How much time is spent working on flexibility
d. Choosing either dynamic or static stretches
23. Flexibility is best defined as the:
a. Range of movement possible at various joints
b. Ability to work the muscle over a period of time
c. Coordination of movement at a joint
d. Ability to exert force
24. To increase flexibility the recommended minimum weekly FITT-Frequency is:
a. 1 time a week
b. 2 times a week
c. 3 times a week
d. 4 times a week
25. To improve flexibility using the FITT Principle stretching further is considered:
a. Frequency
b. Intensity
c. Time
d. Type
26. How long should a static stretch last to meet the FITT recommendation for time?
a. 10 seconds
b. 15 minutes
c. 3+ repetitions
d. 15 seconds
27. Stretching more often is:
a. Frequency
b. Intensity
c. Time
28. While stretching to increase the FITT variable of time:
a. Reach further
b. Stretch 4 times a week
c. Repeat the stretch on the opposite side
d. Hold the stretch longer
29. The best time to add stretching to maintain or improve flexibility is:
a. At the start of an exercise workout
b. First thing in the morning
c. After a mild warm-up
d. Only as a cool-down after exercising
30. FITT-Type is the choice of activity. Which one listed is best for flexibility work?
a. Stair Stepper
b. Yoga
c. Jogging
d. Gymnastics
31.Body composition can be improved or maintained by applying:
a. The FITT Principle for flexibility and cardiorespiratory endurance
b. The FITT Principle for cardiorespiratory endurance and muscular endurance
c. The FITT Principle for muscular strength and cardiorespiratory endurance
d. The FITT Principle for muscular strength and flexibility
32. To improve body composition use cardiorespiratory activities which increase the demand for oxygen
because:
a.The heart will become larger
b. Calories will be burned at a much faster rate
c. Metabolism will slow down
d. Fewer calories will be used up
33. The best (FITT) approach using frequency in a weekly exercise plan to maintain a healthy level of
body
composition is to:
a. Run a mile 3 to 5 times a week and eat a variety of healthy foods
b. Lift weights 2 to 3 times a week and eat a variety of healthy foods
c. Walk 5 times a week and eat a variety of healthy foods
d. Lift weights 2 to 3 times a week, jog 5 times a week and eat a variety of healthy foods
34. A healthy diet provides energy to the body and can be obtained by following the recommendations of:
a. The food guide pyramid and eating appropriate amounts of a variety of nutritious food
b. The FITT Principle for body composition and eating protein and carbohydrates
c. The FITT Principle for body composition and increasing intensity in a weekly
exercise plan
d. The food guide pyramid and eating your favorite foods in any portion size
35. Using the FITT Principle for muscular strength to build more muscle causes the body to:
a. Digest healthy food better
b. Absorb vitamins more quickly
c. Transport oxygen more efficiently
d.
36. How long a workout for muscular strength or cardiorespiratory endurance lasts is:
a. Frequency
b. Intensity
c. Time
d. Type
37. Body composition can be improved or maintained by balancing nutrition choices with these types of
activity:
a. Do a cardiorespiratory activity followed by a cool down stretching session twice a week
b. Do a stretch band workout and run laps at least 5 times a week
c. Run laps at least 3 times a week
d. Lift weights twice a week
38. During a workout session, how hard you work is:
a. Frequency
b. Intensity
c. Time
d. Type
39. The purpose of the food label is to:
a. Provide the manufacturer’s name and address
b. Provide the serving size and the nutritional values within that serving
c. Provide the recipe for replication of the product
d. Determine price of the product per serving size
40. Serving sizes on a food label must be stated in clear common terms, such as:
a. Handful, mouthful and thumb
b. Gallon, ton and yard
c. Cup, teaspoon and piece
d. Inches, feet and meters
41. Inorganic elements that are found in foods that the body needs to function properly are:
a. Calories
b. Vitamins
c. Minerals
d. Proteins
42. 55% of the calories in a person’s diet should come from:
a. Fats
b. Proteins
c. Calcium
d. Carbohydrates
43. The required daily allowances on a food label are based on a:
a. 1,000 calorie diet
b. 1,500 calorie diet
c. 2,000 calorie diet
d. 2,500 calorie diet
44. How many calories are in one gram of protein?
a. 7 calories
b. 9 calories
c. 4 calories
d. 6 calories
45. It is important to be aware of portion sizes so a person can:
a. Eat more dairy than grains
b. Eat recommended daily amounts of food from each food group
c. Add more calcium to your diet
d. Avoid fat contained in food
46. A person’s recommended daily amount of the food groups are not based on:
a. Age
b. Gender
c. Activity level
d. Blood type
47. The three nutrients that provide the body with energy are:
a. Fats, carbohydrates and proteins
b. Calories, fats and vitamins
c. Fats, vitamins and minerals
d. d. Decreases fat-free mass
48. People who live an active life:
a. Have a lower risk of suffering from preventable diseases
b. Have more energy and vitality
c. Improve their body composition
d. All of the above
49. List the five activity categories (based on intensity levels) on the Activity Diamond and provide one
activity example for each.
1. Media/Seat: watching TV, playing on a computer, doing homework, and reading a book
2. Daily Activities: making the bed, gardening, vacuuming, dusting, walking slowly, golfing
with a power cart, or doing light stretching
3. Base activities: biking, walking briskly, golfing while pulling or carrying clubs,
recreational swimming, and weight lifting
4. Heart Health: race walking, jogging, running, swimming laps, circuit training, or moving
or pushing furniture
5. Max: sprinting
50. What is the percentage of maximum heart rate for the heart health level on the Activity Diamond?
a. Above 85%
b. 66 – 85%
c. 51 – 65%
d. 40 – 50%
e. Below 40%
51. Which level of activity can only be sustained for a short amount of time?
Max
52. What is the Five for Life recommendation to maintain a fit and healthy life?
The Five for Life recommendation to maintain a fit and healthy life is to perform 60 minutes
of Heart Health or Base activity per day, five days per week.. Calories, vitamins and minerals
53.Sleep is the time when the body
a. Repairs and grows.
b. Builds memory
c. Releases hormones that regulate appetite
d. All of the above
54. . Most adolescence need between _______and ______ hours of sleep per night.
a. 7 ½ and 8 ¼
b. 6 and 8
c. 8 ½ and 9 ¼
d. 7 ¼ and 8 ½
55. List 3 things a person should avoid to improve the chances for uninterrupted sleep. (any 3)
• Consuming caffeinated coffee, tea, soda/pop, and chocolate late in the day
• Nicotine and alcohol
• Eating, drinking, or exercising within a few hours of bedtime
• Heavy reading, studying, and computer games within one hour of going to bed
• TV, computer, and telephone
• Stress
• Bright light in the evening
56. List 3 things a person could do to improve the chances for uninterrupted sleep. (any 3)
• Make sleep a priority
• Understand the body’s needs
• If naps are going to be taken, make them short and not too close to bedtime
• Establish consistent bedtimes and wake times
• Stick to quiet and clam activities the hour before going to bed
• Create a bedtime habit by doing the same things every night before you go to sleep
• Relax
• Keep a sleep log
57. Why is water important to the body? (Give 3 reasons).
Water helps regulate body temperature, provides a means for nutrients to travel to organs,
transports oxygen to cells, removes wastes from the body, moistens skin, helps muscles
move, cushions joints, and protects organs.
58. How much water should a 110 pound person drink each day?
55 ounces (1 ounce of water for every two pounds of body weight: 110 ÷ 2)
59. What percent of the body is made up, on average, of water?
a. 40%
b. 50%
c. 60%
d. 65%
60. List 3 signs of dehydration.
Dehydration is a problem because by the time a person feels thirsty he/she is already dehydrated.
Signs of dehydration include dry lips, nausea, dark yellow, strong-smelling urine, not
urinating as often, and constipation. Dehydration has been linked to many health concerns
such as low energy levels, elevated blood pressure, circulation problems and decreased kidney
function. Performance is affected through the loss of coordination and strength. Dry skin
is a sign of dehydration and can have an effect on appearance.
61. Which answer best represents how much water a ninety-six pound person should drink each day?
a. One 32 oz. cup plus one small 8 oz. cup of water
b. A one liter bottle of water
c. Two 16 oz. cups of water
d. One 16 oz. cup plus one 32 oz. cup of water
62. How much water should a 140 pound person drink if they exercised for 40 minutes during that day?
70 + 16 = 86 ounces of water needed
63.The majority or bone density is developed by the end of the:
a. infant years
b. adult years
c. toddler years
d. teen years
64. Bone density can be continually improved during a person’s life by leading a lifestyle that includes:
a. a high level of physical activity and a nutritious diet rich in calcium
b. a low level of physical activity and a nutritious diet rich in calcium
c. a high level of physical activity and a nutritious diet high in Vitamin A
d. a high level of physical activity and a nutritious diet high in Vitamin C
65. A strong skeletal system plays a key role by:
a. providing structure, protecting the internal organs and decreasing the likelihood of cancer
b. providing nutrients, protecting the internal organs and decreasing the likelihood of broken
bones
c. providing oxygen, protecting the internal organs and decreasing the likelihood of broken
bones
d. providing structure, protecting the internal organs and decreasing the likelihood of
broken bones
66. Osteoporosis occurs when:
a. bone formation exceeds bone loss and continues until bone density levels become
dangerously low
b. bone loss exceeds bone formation and continues until bone density levels become
dangerously high
c. bone loss exceeds bone formation and continues until bone density levels become
dangerously low
d. bone minerals exceed bone formation and continues until bone density levels become
dangerously low
67. To develop strong bones in the body it is important to:
a. be active and eat a healthy diet every day
b. be happy and eat a healthy diet every day
c. be active and swim at least once a week
d. be sedentary and eat lots of fish
68. Bending a joint or reducing the joint angel is called:
a. Straightening
b. Flexion
c. Extension
d. Ball and Socket
69.Which two bones lay side by side?
a. Sternum and tibia
b. Radius and ulna
c. Humerus and femur
d. Ribs and cranium
70. Which food(s) is not high in calcium and will not improve bone density
a. Fruits
b. Dark green, leafy vegetables
c. Nuts
d. Dairy products
71. Name two common joints that play a major role in movements necessary for a physical active life
style:
1.) Hinge Joints
2.) Ball and Socket Joints
72. Which exercise would strengthen the humerus?
a. Skipping
b. Bicycling
c. Curl-ups
d. Push-Ups
73. The pectorals are located on the:
a. Chest
b. Back
c. Back of upper leg
d. Back of upper arm
74. A strong balanced muscular system will improve posture and alignment to reduce:
a. The risk of a heart attack
b. High blood pressure
c. High cholesterol
d. Lower back pain
75. As a muscle contracts it pulls on the bone putting stress to the bone which causes a/an:
a. Increase fat mass
b. Decrease fat mass
c. Increase bone density
d. Decrease bone density
76. When a muscle contracts it:
a. Lengthens
b. Shortens
c. Shrinks
d. Expands
77. To bend a joint is to:
a. Extend
b. Shorten
c. Contract
d. Flex
78. An exercise to strengthen the deltoids is:
a. Chin-Ups
b. Calf Raise
c. Seated Row
d. Shoulder Press
79. The biceps are located on the:
a. Front, top half of the arm
b. At the thigh
c. Front, lower part of the leg
d. At the shoulder
80. Increasing muscle mass:
a. Improves the cardiorespiratory system
b. Increases fat mass
c. Improves body composition
81. Which muscle does the calf raise strengthen?
a. Latissimus dorsi
b. Gastrocnemius
c. Trapezius
d. Pectorals
82. Which muscle does the shoulder shrug strengthen?
a. Latissimus dorsi
b. Gastrocnemius
c. Trapezius
d. Pectorals
83. Which two muscles are being used in the seated row?
a. Latissimus dorsi and quadriceps
b. Latissimus dorsi and triceps
c. Latissimus dorsi and gastrocnemius
d. Latissimus dorsi and biceps
84. Which three muscles are being used in the squat?
a. Quadriceps, hamstrings and gastrocnemius
b. Quadriceps, hamstrings and gluteals
c. Quadriceps, abdominals and trapezius
d. Quadriceps, deltoids and gluteals
85. Deltoids:
a. Bend the knee
b. Bend the elbow
c. Move the upper arm
d. Straighten the elbow
86. Abdominals:
a. Bend the body forward at the waist
b. Straighten the knee
c. Bend the elbow
d. Push the arms away
87.The respiratory system includes:
a. Heart, lungs, diaphragm, and nose
b. Nose, mouth, diaphragm and lungs
c. Heart, lungs, trachea, and nose
d. Nose, mouth, trachea, capillaries
88. The Cardiovascular system includes:
a. Nose, mouth, diaphragm and lungs
b. Heart, lungs, blood, and veins
c. H eart, arteries, capillaries, and veins
d. Lungs, heart, muscles and blood
89. The anaerobic system is:
a. More powerful and lasts longer
b. Less powerful and lasts longer
c. More powerful but wears out quickly
d. Less powerful and wears out quickly
90.. The aerobic system is:
a. More powerful and lasts longer
b. Less powerful and lasts longer
c. More powerful and wears out quickly
d. Less powerful and wears out quickly
91. The smallest of the blood vessels and the place where blood delivers oxygen to the tissues of the
body:
a. Veins
b. Arteries
c. Trachea
d. Capillaries
92. The organ that is responsible for pumping blood to all the other parts of the body:
a. Lungs
b. Heart
c. Veins
d. Trachea
93.When this muscle contracts, air flows in through the nose and moth, then into the lungs:
a. Trachea
b. Diaphragm
c. Heart
d. Deltoids
94. Commonly referred to as the windpipe:
a. Trachea
b. Diaphragm
c. Heart
d. Deltoids
95. Enough oxygen must be present within the muscle for the muscle to be producing energy using
the:
a. Arterial system
b. Anaerobic system
c. Aerobic system
d. Muscular system
96. Cardiorespiratory endurance training has been shown to:
a. Increase muscle mass
b. Reduce the risk of heart disease
c. Burn excess fat
d. Both B and C
97. Name four risk factors for heart disease that a person has control over (controlled):
smoking, poor nutrition, inactivity and obesity
98. Name two risk factors the a person has no control over (uncontrolled):
age, gender, heredity
99. Which activities are best for developing cardiorespiratory endurance? Why?
running, hiking, swimming, etc.
long continuous activities that use oxygen to power muscles