Seahawks
Which component of fitness refers to the ability of a muscle or group of muscles to exert force against resistance for an extended period?
A) Muscular strength
B) Muscular endurance
C) Body composition
D) Cardiovascular endurance
B. Muscular endurance
When lifting heavy weights in a fitness center, what is the safest breathing technique?
A) Hold your breath completely during the entire set
B) Exhale during the exertion phase (lifting) and inhale during the lowering phase
C) Take rapid, shallow breaths to increase lung pressure
D) Inhale deeply only at the very end of the workout
B. Exhale during the exertion phase (lifting) and inhale during the lowering phase
What muscle group is primarily targeted by the "Heel Raise" exercise?
A) Biceps and Triceps
B) Gastrocnemius and Soleus
C) Pectorals and Latissimus Dorsi
D) Quadriceps and Hamstrings
B. Gastrocnemius and Soleus
What tissue connects bone to bone at a joint?
A) Tendon
B) Ligament
C) Muscle fiber
D) Skin
B. Ligament
What is the definition of "muscular endurance"?
A) The maximum amount of force a muscle can exert one time.
B) The ability of your muscles to contract repeatedly without tiring.
C) The maximum range of motion around a specific joint.
D) The time it takes for a nerve signal to reach a muscle.
B. The ability of your muscles to contract repeatedly without tiring.
Which type of exercise involves short, high-intensity bursts of activity where the body breaks down glucose without using oxygen?
A) Aerobic exercise
B) Isokinetic exercise
C) Anaerobic exercise
D) Flexibility training
C. Anaerobic exercise
What is the primary purpose of performing a dynamic warm-up before a workout?
A) To exhaust your muscle fibers before lifting weights
B) To increase core body temperature, lubricate joints, and mimic upcoming movements
C) To permanently lengthen muscle fibers through static holding patterns
D) To test your maximum strength limits before a game
B. To increase core body temperature, lubricate joints, and mimic upcoming movements
What are ergogenic aids?
A) Specialized shoes worn during flexibility routines. B) Substances or strategies used to enhance athletic or muscle fitness performance.
C) Devices used to measure the wind-chill factor.
D) Psychological techniques to improve studying habits.
B. Substances or strategies used to enhance athletic or muscle fitness performance.
Which exercise requires sitting on a bench, adjusting the seat so your arms are extended, grabbing a bar with palms facing away at least shoulder-width apart, and pulling down?
A) Heel Raise
B) Lat Pull-Down
C) Trunk Lift
D) Leg Press
B. Lat Pull-Down
Which of the following is an example of a dynamic stretch to do before exercising?
A) Standing quadriceps stretch held for 30 seconds
B) Seated hamstring stretch held for 30 seconds
C) Arm swings
D) Holding a calf stretch against a wall
C. Arm swings
What physiological response occurs in the body during vigorous exercise?
A) Blood vessels constrict to slow down delivery to major organs
B) The endocrine system releases endorphins to reduce pain and boost mood
C) Lactic acid production drops to zero during maximal effort sprint intervals
D) The heart rates drops to baseline to protect muscle tissue from damage
B. The endocrine system releases endorphins to reduce pain and boost mood
Why is a proper "cool-down" period recommended at the conclusion of an intense workout?
A) To maximize the accumulation of lactic acid in your muscles
B) To safely lower your heart rate and prevent blood from pooling in your lower limbs
C) To immediately shock your nervous system into deep sleep
D) To reduce your overall range of motion before resting
B. To safely lower your heart rate and prevent blood from pooling in your lower limbs
What is "energy balance"?
A) Balancing the time spent sleeping with time spent working out.
B) Balancing the calories you consume with the calories you expend.
C) Ensuring your left and right legs have equal strength.
D) Balancing protein intake with carbohydrate intake.
B. Balancing the calories you consume with the calories you expend.
What muscle group is located on the back of the lower leg?
A) Biceps
B) Pectorals
C) Gastrocnemius and Soleus
D) Quadriceps
C. Gastrocnemius and Soleus
By what percentage can you slowly increase your activity level each week?
A) 10%
B) 25%
C) 50%
D) 5%
A. 10%
What do the T's in the FITT principle represent?
A) Technique and Tension
B) Time and Type
C) Target and Testing
D) Tolerance and Tactics
B. Time and type
What does the acronym R.I.C.E. stand for when treating an acute sports injury like a sprained ankle?
A) Run, Intensify, Challenge, Elevate
B) Reaction, Ice, Compression, Energy
C) Rest, Ice, Compression, Elevation
D) Resistance, Insulation, Core, Endurance
C. Rest, Ice, Compression, Elevation
What is health and fitness "quackery"?
A) The scientific study of duck movements.
B) The promotion of unproven or false health schemes, products, and practices.
C) A certified physical therapy technique.
D) The strict rules governing competitive sports.
B. The promotion of unproven or false health schemes, products, and practices.
Which of the following is a key warning sign of health and fitness "quackery"?
A) The product is backed by peer-reviewed, scientific data.
B) The seller promises effortless, immediate results with a "secret" formula.
C) The exercise routine is recommended by certified fitness professionals.
D) The equipment has been thoroughly tested in a university biomechanics lab.
B. The seller promises effortless, immediate results with a "secret" formula.
What is a primary advantage of using weight machines compared to free weights?
A) They are portable and inexpensive.
B) They make it easier to follow good technique.
C) They can be used anywhere without a gym membership.
D) They build muscle faster.
B. They make it easier to follow good technique.
Which of the following is the best example of an anaerobic exercise?
A) A 30-minute steady-state jog
B) A 100-meter maximum effort sprint
C) A 2-mile bicycle ride at moderate speed
C) A 45-minute water aerobics class
B. A 100-meter maximum effort sprint
What tissue connects muscle to bone?
A) Ligament
B) Tendon
C) Cartilage
D) Skin
B. Tendon
What does the "I" stand for in the FITT formula?
A) Interval
B) Intensity
C) Inside
D) Injury
B. Intensity
What discipline uses high-speed video cameras and software to look at a performer's movements to see if they are efficient and effective?
A) Consumer psychology
B) Dietetics
C) Motion analysis systems (Biomechanics)
D) High-altitude physiology
C. Motion analysis systems (Biomechanics)
Why is having a "spotter" especially important during a bench press?
A) To count your repetitions out loud.
B) To keep you from dropping the barbell onto your chest if you fail a rep.
C) To hold your feet down so you don't slide off the bench.
D) To video your workout for social media.
B. To keep you from dropping the barbell onto your chest if you fail a rep.