Unit 4 Test Review

How can a warm-up help prepare the body for a vigorous workout?

• It increases body and muscle temperature.

• It reduces the time spent during a workout.

• It prevents blood from pooling in the legs.

• It helps prevent dizziness and fainting.

Answer explanation

A warm-up increases body and muscle temperature, which enhances flexibility and reduces the risk of injury during vigorous workouts. This prepares the body for more intense physical activity.

How do power activities give health benefits to children and teens?

• They prevent dizziness and fainting.

• They compensate for an unbalanced diet.

• They promote better bone health.

• They increase blood flow to the brain.

Answer explanation

Power activities, such as weight-bearing exercises, are crucial for children and teens as they promote better bone health by increasing bone density and strength, reducing the risk of fractures and osteoporosis later in life.

Which procedure should be followed when stretching before a vigorous workout?

• First perform a general warm-up, then hold stretches for 15 to 30 seconds.

• First perform a general warm-up, then hold stretches for 60 seconds or longer.

• First hold stretches for 60 seconds or longer, then perform a general warm-up.

• First hold stretches for 15 to 30 seconds, then perform a general warm-up.

Answer explanation

Warming up increases blood flow and prepares muscles for activity. Stretching after a warm-up helps improve flexibility and reduces injury risk. Holding stretches for 15 to 30 seconds is effective for muscle elongation.

Which action is most likely to help an individual’s body recover after a vigorous workout?

• Lie down for at least 5 minutes.

• Walk or slowly jog for 5 to 10 minutes.

• Stand in place for 5 to 10 minutes.

• Sit in a soft chair for at least 15 minutes.

Answer explanation

Walking or slowly jogging helps to gradually lower the heart rate and improve blood circulation, aiding recovery after vigorous exercise. This active recovery is more beneficial than lying down or sitting.

How can a heart rate watch help an individual achieve exercise goals?

• It increases the heart rate if the individual gets tired while exercising.

• It sounds an alarm if the individual misses a scheduled workout.

• It supplies more oxygen to the blood during a workout.

• It tells the individual if she is exercising in her heart rate target zone.

Answer explanation

A heart rate watch helps individuals by indicating if they are exercising within their target heart rate zone, which is crucial for maximizing workout effectiveness and achieving fitness goals.

How can using a rating of perceived exertion (RPE) help an individual achieve fitness goals?

• It assists in maintaining a consistent weekly workout schedule.

• It helps determine if the individual’s exercise intensity reaches the target zone.

• It allows the individual to evaluate which foods are most beneficial before a workout.

• It provides a guide for how to exercise different muscle groups in the body.

Answer explanation

Using a rating of perceived exertion (RPE) helps individuals gauge their exercise intensity, ensuring they reach their target zone for optimal fitness results.

How can the FITT formula help an individual’s body respond to the principle of specificity?

• It picks activity types that benefit different body parts.

• It avoids overload during specific exercises.

• It finds the point of pain needed for gain.

• It exercises below the threshold of training.

Answer explanation

The FITT formula helps by selecting specific activities that target different body parts, aligning with the principle of specificity, which states that training should be relevant to the desired outcome.

How is an individual’s resting heart rate best calculated?

• Use the thumb and middle finger to count the pulse for a minute at the left wrist, then the right wrist.

• Place the palm of each hand on each side of the neck, then count the heartbeats for two minutes.

• Use the first and second fingers to count the pulse for a minute at the wrist, then at the neck.

• Place the palm of the hand over the chest, take a deep breath, then count the heartbeats for a minute.

Answer explanation

The correct method to calculate resting heart rate is to use the first and second fingers to count the pulse for a minute at the wrist and then at the neck, ensuring an accurate measurement.

How is the Percent of Maximal Heart Rate Method best used to determine target heart rate?

• Multiply resting heart rate by 1.2 to find the threshold rate and 1.41 to find the ceiling rate.

• Use maximal heart rate as the threshold rate and resting heart rate as the ceiling rate.

• Use resting heart rate as the threshold rate and maximal heart rate as the ceiling rate.

• Multiply maximal heart rate by .8 to find the threshold rate and .91 to find the ceiling rate.

Answer explanation

The Percent of Maximal Heart Rate Method determines target heart rate by multiplying maximal heart rate by 0.8 for the threshold and by 0.91 for the ceiling, ensuring effective exercise intensity.

Why do some people gain more psychological benefits from noncompetitive physical activities, such as jogging, than competitive activities, such as basketball?

• Competitive physical activities are more likely to contribute to low self-confidence.

• Noncompetitive physical activities allow participants to compare themselves with others.

• Noncompetitive physical activities offer more excitement from winning contests.

• Competitive physical activities have different levels of physical intensity.

Answer explanation

Competitive physical activities can lead to comparisons that may lower self-confidence, while noncompetitive activities like jogging focus on personal enjoyment and self-improvement, providing greater psychological benefits.