Name: _____________________ Physical Activity and Nutrition Exam Form A 3/31/14

Period: ______

Directions: Fill in the circle on your ScanTron that corresponds to each exam question. You MAY write on this exam packet. Good luck! Matching (Fitness Health Components) 1. _____ Ability to move joints through their full range of motion 2. _____ Ability of the heart/respiratory system to supply oxygen to working muscles 3. _____ Ability of muscles to perform a submaximal task for an extended period 4. _____ Ratio of fat to bones/muscles/tissues 5. _____ Maximal amount of force a muscle can produce in a single movement E. Body Composition A. Cardiovascular Fitness

B. Muscular Strength

C. Muscular Endurance

D. Flexibility

(Fitness Skill Components) 6. _____ Ability to keep your center of mass above your base(s) 7. _____ Ability to use two or more body parts together 8. _____ Ability to quickly change body position 9. _____ Distance covered in a certain amount of time 10. _____ Time between stimulus and movement 11. _____ Ability to combine strength and speed A. Agility

B. Coordination C. Reaction Time D. Power E. Speed AB. Balance

Multiple Choice

12. _____ Aerobic activities such as walking, jogging, or swimming are _______ activities. A. chronic B. short burst C. steady D. anaerobic

13. _____ During anaerobic activity, the heart ______ supply sufficient oxygen to working muscles. A. cannot B. can sometimes C. can D. can often

14. _____ Interval and Fartlek are types of _______ training. A . steady state B. cardiovascular fitness C. agility D. muscular endurance

15. _____ The gradual lengthening of muscles as a body part moves around a joint is ___________. A. static stretching B. eccentric stretching C. ballistic stretching D. concentric stretching

16. _____ This type of stretching uses momentum to move beyond a normal range of motion. A. static stretching B. eccentric stretching C. ballistic stretching D. concentric stretching

17. _____ Skin fold calipers and BMI are _______ methods for measuring body composition. A. expensive B. electronic C. accurate D. common

18. _____ Why are BodPod and Hydrostatic testing methods rarely used for body composition? A. high cost B. they cause physical pain C. inaccurate D. all of these

19. _____ Muscular endurance is trained by performing exercises at ____ reps with ____ weight. A. high/high B. low/high C. high/low D. low/low

20. _____ Concentric contractions ________ muscles and eccentric contractions _______ muscles. A. lengthen/lengthen B. lengthen/shorten C. shorten/shorten D. shorten/lengthen

21. _____ Performing specific exercises to improve specific components of fitness describes the ___ A. principle of performance B. principle of sequence C. principle of specificity D. principle of speciality

22. _____ The principle of _______ says that gains made from training can be just as easily lost. A. loss B. reversibility C. use it or lose it D. changeability

23. _____ The principle of overload includes what formula? A. FIIT B. FITT C. FFIT D. none of these

24. _____ Which fitness principle would increase the level/intensity of exercise to see gains? A. principle of progression B. principle of increase C. principle of intensity D. principle of power

25. _____ Activities that raise HR around the lower levels of your target heart rate zone are _____. A. easy intensity B. low intensity C. moderate intensity D. medium intensity

26. _____ The CDC recommends you get ___ minutes of moderate to vigorous exercise each day. A. 30 B. 60 C. 90 D. none of these

27. _____ Muscle strengthening and bone strengthening activities should each be included at least ____ day(s) every week. A. 1 B. 2 C. 3 D. 5

28. _____ Family, money, area, and personal preference are a few ________ on our food choices. A. non-issues B. both A and B C. influences D. none of these

29. _____ A helpful hint for the grocery store is to shop the _______. A. outside B. inside C. aisles D. produce section

30. _____ Nutrition facts on food labels are based on a _______ calorie per day diet. A. 1,000 B. 200 C. 2,500 D. 2,000

31. _____ Saturated fat is an example of ___ fat while unsaturated fate is an example of ___ fat. A. bad/good B. good/bad C. bad/bad D. bad/trans

32. _____ Which of the following is not one of the food groups? A. protein B. carbohydrates C. dairy D. none of the above

33. _____ Which of the six essential nutrients serves as an energy store? A. carbohydrates B. protein C. fats D. grains

34. _____ Carbohydrates are the _____ energy source and break down into ____ to be used as fuel. A. secondary/fatty acids B. emergency/glucose C. best/nutrients D. primary/glucose

35. _____ Carbohydrates can be utilized for the first ____ minutes of moderate intensity exercise. A. 100 B. 60 C. 90 D. none of these

36. _____ Fat is the bodys _____ energy source and is broken down into ________ for fuel. A. primary/fatty acids C. secondary/fatty acids C. emergency/glucose D. secondary/skeletal muscle tissue

37. _____ Good fats can fuel over ____ hours of moderate intensity physical activity. A. 90 B. 30 C. 60 D. 100

38. _____ When in survival mode, _______ is the bodys emergency fuel source. A. protein B. carbohydrates C. fat D. ATP

39. _____ The safest, most effective way to manage your weight is _______ and ________. A. less carbs/good fats B. fasting/exercise C. diet/exercise D. less fat/less carbohydrates

True (A) or False (B)

40. _____ During aerobic activity, the heart can supply sufficient oxygen to working muscles.

41. _____ Muscular endurance training combines low intensity and high intensity exercises.

42. _____ A plank is an isometric contraction that trains muscular endurance.

43. _____ Hitting the wall during exercise means your body has used up its fatty acid stores.

44. _____ Dieting should focus more on what I dont eat than what I do eat.

Bonus (+1 each)

1. Fartlek hill is used to train what branch of the armed forces? ___________________________ 2. How many Werthers Original candies does it take to reach 200 calories? __________________ 3. What actor plays Jeopardy host Alex Trebek on SNLs Celebrity Jeopardy? __________________

*** YOURE ALMOST DONE! FLIP TO THE BACK FOR THE FINAL QUESTIONS ***

(6 points) Please show your work!

A 34 year old runner is getting ready to begin training for her first race. Before she gets out of bed on the first day of training, she calculates that her heart is beating 62 times each minute. Calculate her Max Heart Rate and Target Heart Rate Zone. MHR = 208 - .7 x age THR = MHR - RHR x .65 MHR RHR x .85