Take This Quiz To Learn More About Fitness & Health
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Healthy living is something that most people in this era try to achieve by whatever means necessary. We welcome you to take this quiz to learn more about fitness & health. The number of people joining the gym increases daily, and the goers have different reasons to be there. As a personal trainer, how much did you understand from exercise fitness and health level principles? Take the test to find out! Stay happy & healthy. Remember to share their quiz with your friends and family. Good Luck!
Questions and Answers
- 1.
Which of the following health benefits would result from regular walking?
- A.
Increased blood pressure
- B.
Decreased risk of CHD
- C.
Increased resting heart rate
- D.
Decreased life expectancy
Correct Answer
B. Decreased risk of CHDExplanation
Regular walking can lead to a decreased risk of CHD (Coronary Heart Disease). This is because walking is a form of aerobic exercise that helps to improve cardiovascular health. It can lower blood pressure, reduce bad cholesterol levels, and improve blood circulation, all of which contribute to a decreased risk of developing CHD. Walking also helps to maintain a healthy weight and improve overall fitness, further reducing the risk of heart disease.Rate this question:
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- 2.
Which of the following activities require the development of balance?
- A.
Gymnastics
- B.
Sprinting
- C.
Swimming
- D.
Running
Correct Answer
A. GymnasticsExplanation
Gymnastics requires the development of balance because it involves various movements and positions that require maintaining equilibrium and control over the body. Gymnasts perform flips, jumps, and other acrobatic movements that demand a strong sense of balance to execute properly. They need to be able to land safely, maintain stability on the balance beam or rings, and perform intricate routines with precision. The development of balance is essential for gymnasts to perform these movements effectively and avoid injuries.Rate this question:
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- 3.
Which of the following is a long term adaptation to muscular strength training?
- A.
Increased size of type II muscle fibres
- B.
Decreased size of type II muscle fibres
- C.
Increased number of type II muscle fibres
- D.
Decreased number of type II muscle fibres
Correct Answer
A. Increased size of type II muscle fibresExplanation
Muscular strength training involves the use of resistance exercises to increase the force that muscles can exert. One long-term adaptation to this type of training is the increased size of type II muscle fibers. Type II muscle fibers are responsible for generating quick and powerful contractions, making them important for activities that require strength and power. Through strength training, these muscle fibers are stimulated and undergo hypertrophy, which leads to an increase in their size and strength. This adaptation allows individuals to generate more force and power during physical activities, improving their overall muscular strength.Rate this question:
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- 4.
Which of the following would be classified in the aerobic fitness zone?
- A.
65% max heart rate
- B.
75% max heart rate
- C.
85% max heart rate
- D.
95% max heart rate
Correct Answer
B. 75% max heart rateExplanation
The aerobic fitness zone refers to the range of intensity at which the body can efficiently use oxygen to fuel physical activity. This zone typically falls between 60% and 80% of maximum heart rate. Therefore, 75% max heart rate would be classified in the aerobic fitness zone.Rate this question:
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- 5.
Which of the following is a long term adaptation to cardiovascular training?
- A.
Increased lactic acid accumulation
- B.
Decreased carbon dioxide removal
- C.
Increased capillarisation
- D.
Decreased oxygen delivery
Correct Answer
C. Increased capillarisationExplanation
Increased capillarisation is a long term adaptation to cardiovascular training because it involves the growth and development of new capillaries in the muscles. This allows for a greater delivery of oxygen and nutrients to the muscles, as well as improved removal of waste products such as carbon dioxide. This adaptation helps to enhance endurance and overall cardiovascular fitness.Rate this question:
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- 6.
What body type had broad shoulders and a muscular build?
- A.
Ectomorph
- B.
Mesomorph
- C.
Endomorph
- D.
Somatotype
Correct Answer
B. MesomorphExplanation
The body type that has broad shoulders and a muscular build is known as a mesomorph. Mesomorphs typically have a naturally athletic physique with well-developed muscles. They tend to have a higher metabolism and find it easier to gain and maintain muscle mass. This body type is often associated with individuals who excel in sports and physical activities.Rate this question:
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- 7.
According to the BORG 6-20 scale which of the following would represent an intensity that felt 'somewhat hard?'
- A.
6
- B.
9
- C.
13
- D.
19
Correct Answer
C. 13Explanation
According to the BORG 6-20 scale, an intensity that feels 'somewhat hard' would fall within the range of 12-14. Since 13 falls within this range, it would represent an intensity that felt 'somewhat hard'.Rate this question:
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- 8.
What is the heart rate?
- A.
The number of beats/contractions per minute
- B.
The number of beats/contractions per 30 secs
- C.
The volume in blood pumped from the heart in one contraction
- D.
The volume in blood pumped from the heart in one minute
Correct Answer
A. The number of beats/contractions per minuteExplanation
The heart rate refers to the number of beats or contractions that occur in the heart within a span of one minute. It is a measure of the heart's efficiency and can vary depending on factors such as physical activity, stress levels, and overall health. Monitoring heart rate is important in assessing cardiovascular health and can be used to determine exercise intensity, detect irregularities in heart rhythm, and evaluate overall fitness levels.Rate this question:
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- 9.
Which one of the following is defined as the volume of blood pumped from the heart in one contraction?
- A.
Cardiac output
- B.
Stroke volume
- C.
Heart rate
- D.
Cardiac arrest
Correct Answer
B. Stroke volumeExplanation
Stroke volume is defined as the volume of blood pumped from the heart in one contraction. It represents the amount of blood ejected from the left ventricle with each heartbeat. Cardiac output, on the other hand, is the total volume of blood pumped by the heart in one minute and is calculated by multiplying stroke volume by heart rate. Heart rate refers to the number of heartbeats per minute, while cardiac arrest is a sudden cessation of cardiac activity.Rate this question:
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- 10.
A long term effect of regular exercise on the heart is increased stroke volume. What effect will this have?
- A.
The heart will beat less frequently
- B.
The heart will contract less forcefully
- C.
Blood pressure will increase
- D.
CHD risk will increase
Correct Answer
A. The heart will beat less frequentlyExplanation
Regular exercise strengthens the heart muscles, allowing it to pump more blood with each beat. This increased stroke volume means that the heart can meet the body's demands more efficiently, resulting in a lower heart rate at rest and during physical activity. As a result, the heart will beat less frequently. This is a positive effect of regular exercise on the heart, as it indicates improved cardiovascular fitness.Rate this question:
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- 11.
Complete the text with the missing word: When someone begins exercising heart rate will ______. This will allow a greater supply of blood and therefore oxygen to reach the working muscles.
- A.
Maintain
- B.
Increase
- C.
Decrease
- D.
Regress
Correct Answer
B. IncreaseExplanation
When someone begins exercising, their heart rate will increase. This is because exercise requires more oxygen and nutrients to be delivered to the muscles, and the heart needs to pump faster to meet this demand. Increasing heart rate helps to ensure that the working muscles receive an adequate blood supply, allowing them to perform optimally during exercise.Rate this question:
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- 12.
What happens during the dilation of blood vessels?
- A.
The blood vessels get wider
- B.
The blood vessels get narrower
- C.
The valves in the veins remain open
- D.
The valves in the veins remain closed
Correct Answer
A. The blood vessels get widerExplanation
During the dilation of blood vessels, the smooth muscles in the walls of the blood vessels relax, allowing the vessels to widen. This increase in diameter leads to an increase in blood flow and a decrease in blood pressure. Dilation of blood vessels can occur as a result of various factors, such as the release of certain chemicals or hormones, physical activity, or the body's response to injury or inflammation.Rate this question:
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- 13.
Why does blood pooling lead to an increased risk of fainting?
- A.
It leads to decrease of blood sugar
- B.
It leads to an increase of blood sugar
- C.
It leads to an increase in the blood supply to the brain
- D.
It leads to a decrease in the blood supply to the brain
Correct Answer
D. It leads to a decrease in the blood supply to the brainExplanation
Blood pooling refers to the accumulation of blood in the lower extremities, which can happen when a person stands or sits for long periods without moving. This can occur due to the effects of gravity and reduced muscle contractions that help pump blood back to the heart. When blood pools in the legs, there is less blood available to circulate to the brain. As a result, the brain may not receive enough oxygen and nutrients, leading to a decrease in the blood supply to the brain. This reduced blood flow can result in dizziness, lightheadedness, and ultimately fainting.Rate this question:
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- 14.
What happens to the synovial fluids during exercise?
- A.
The amount of synovial fluid decreases
- B.
The amount of synovial fluid increases
- C.
The amount of oxygen in the synovial fluid decreases
- D.
The amount of oxygen in the synovial fluid increases
Correct Answer
B. The amount of synovial fluid increasesExplanation
During exercise, the amount of synovial fluid in the joints increases. This is because synovial fluid helps to lubricate the joints and reduce friction between the bones. When we exercise, the joints are put under more stress and pressure, causing the body to produce more synovial fluid to ensure smooth movement and protect the joints from damage. This increased production of synovial fluid helps to maintain joint health and functionality during exercise.Rate this question:
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- 15.
Which of the following types of muscles is most likely to cause DOMS?
- A.
Isometric
- B.
Isokinetic
- C.
Concentric
- D.
Eccentric
Correct Answer
D. EccentricExplanation
Eccentric muscles are most likely to cause Delayed Onset Muscle Soreness (DOMS) because they are responsible for controlling the lengthening of the muscle during movement. This type of muscle contraction creates more tension and stress on the muscle fibers, leading to microscopic damage and inflammation. This damage and inflammation are believed to be the primary causes of DOMS, resulting in muscle soreness and stiffness that is typically felt 24-48 hours after exercise. Isometric, isokinetic, and concentric muscle contractions do not typically cause as much muscle damage, making eccentric contractions the most likely culprit for DOMS.Rate this question:
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- 16.
Which of the following will primarily recruit type 2b muscle fibers in resistance training?
- A.
High weight and high repetitions
- B.
High weight and low repetitions
- C.
Low weight and high repetitions
- D.
Low weight and low repetitions
Correct Answer
B. High weight and low repetitionsExplanation
High weight and low repetitions in resistance training primarily recruit type 2b muscle fibers. Type 2b muscle fibers are fast-twitch fibers that are responsible for generating quick and powerful contractions. They are recruited during high-intensity exercises such as lifting heavy weights. Low repetitions with high weight require a high level of force production, which activates the type 2b muscle fibers. This type of training is commonly used to increase muscle strength and power.Rate this question:
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- 17.
Which of the following training outcomes requires speed during resistance training?
- A.
Muscular endurance
- B.
Muscular strength
- C.
Muscular power
- D.
Muscular fitness
Correct Answer
C. Muscular powerExplanation
Muscular power is the ability to generate force quickly. In resistance training, speed is crucial for developing muscular power. This type of training focuses on explosive movements, such as plyometrics and Olympic lifts, which require quick and powerful muscle contractions. Muscular endurance, on the other hand, is the ability to perform repetitive contractions over an extended period, while muscular strength refers to the maximum force a muscle can generate. Muscular fitness is a broad term that encompasses various aspects of muscle function, including strength, endurance, power, and flexibility.Rate this question:
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- 18.
Which of the following will increase overload during a resistance training exercise?
- A.
Increasing the speed of repetitions
- B.
Decreasing the speed of repetitions
- C.
Increasing the lever length
- D.
Decreasing the level of movement
Correct Answer
C. Increasing the lever lengthExplanation
Increasing the lever length will increase the overload during a resistance training exercise. This is because increasing the lever length increases the distance between the applied force and the resistance, resulting in a greater torque or force required to move the resistance. As a result, the muscles will have to work harder to overcome the increased resistance, leading to an increase in overload.Rate this question:
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- 19.
An ability to cope with stressful situations in everyday life and to make good decisions is an example of which component of total fitness?
- A.
Social fitness
- B.
Medical fitness
- C.
Mental fitness
- D.
Spiritual fitness
Correct Answer
C. Mental fitnessExplanation
Mental fitness refers to the ability to cope with stressful situations in everyday life and make good decisions. It involves having a strong and resilient mindset, being able to manage emotions effectively, and having good problem-solving skills. This component of total fitness is important for maintaining overall well-being and being able to navigate through life's challenges successfully.Rate this question:
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- 20.
Which one of the following defines physical fitness?
- A.
Maintaining an active life style that contributes to maintaining levels of cardiovascular and muscular fitness and flexibility
- B.
Eating a variety of foods from major food groups and maintaining calories intake appropriate for needs and demands
- C.
Being free from disease and illness and making lifestyle choices that maintaining this component
- D.
None of the above
Correct Answer
A. Maintaining an active life style that contributes to maintaining levels of cardiovascular and muscular fitness and flexibilityExplanation
Physical fitness is defined as maintaining an active lifestyle that includes activities contributing to cardiovascular and muscular fitness, as well as flexibility. This definition emphasizes the importance of engaging in regular physical activities to improve and maintain overall fitness levels. It highlights the need to focus on activities that target cardiovascular endurance, muscular strength, and flexibility to achieve physical fitness. Eating a balanced diet and being free from disease and illness are important factors for overall health but do not specifically define physical fitness. Therefore, the correct answer is maintaining an active lifestyle that contributes to maintaining levels of cardiovascular and muscular fitness and flexibility.Rate this question:
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- 21.
Does the eqation force X speed represent which component of motor fitness/skill-related fitness?
- A.
Reaction time
- B.
Power
- C.
Speed
- D.
Agility
Correct Answer
B. PowerExplanation
The equation that forces X speed is related to power in motor fitness/skill-related fitness. Power is the ability to generate force quickly, which is essential for activities that require explosive movements, such as sprinting or jumping. The equation represents the combination of strength and speed, allowing an individual to exert force at a high velocity. Agility, on the other hand, refers to the ability to change direction quickly, while reaction time is the speed at which an individual responds to a stimulus.Rate this question:
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- 22.
Which of the following defines balance?
- A.
The ability to change position of the entire body in space with speed and accuracy
- B.
The ability of the body to remain centred over a bas of support
- C.
The ability to preform smooth and accurate movements
- D.
None of the above
Correct Answer
B. The ability of the body to remain centred over a bas of supportExplanation
The correct answer is "The ability of the body to remain centred over a base of support." This definition accurately describes balance as the ability to maintain stability and control by keeping the body centered over a stable base of support. It implies the ability to distribute weight evenly and make adjustments to maintain equilibrium.Rate this question:
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- 23.
Which of the following is a genetic factor influencing an individual's training potential?
- A.
Diet
- B.
Alcohol
- C.
Body type
- D.
Smoking
Correct Answer
C. Body typeExplanation
Body type is a genetic factor that can influence an individual's training potential. Different body types, such as ectomorph, mesomorph, and endomorph, have varying abilities to build muscle, gain strength, and lose or gain weight. This is due to differences in metabolism, muscle fiber composition, and overall body structure. Therefore, body type plays a significant role in determining an individual's response to training and their potential for athletic performance.Rate this question:
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- 24.
The 100 m sprint primarily uses which of the following components of skill-related fitness?
- A.
Speed
- B.
Agility
- C.
Balance
- D.
Co-ordination
Correct Answer
A. SpeedExplanation
The 100 m sprint primarily uses the component of speed in skill-related fitness. Speed is the ability to move quickly from one point to another in a straight line, which is essential for sprinting. Agility refers to the ability to change direction quickly, balance is the ability to maintain stability, and co-ordination is the ability to synchronize movements. While these components may also play a role in sprinting, speed is the most crucial factor in achieving a fast time in the 100 m sprint.Rate this question:
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- 25.
What are supine exercises after the first trimester of pregnancy-contraindicated?
- A.
They can cause stretching of ligaments supporting joints
- B.
They can cause loss of balance
- C.
They can reduce blood supply to the baby an mother
- D.
None of the above
Correct Answer
C. They can reduce blood supply to the baby an motherExplanation
Supine exercises after the first trimester of pregnancy are contraindicated because they can reduce blood supply to the baby and mother. When a pregnant woman lies flat on her back, the weight of the uterus can compress the vena cava, a large vein that returns blood to the heart. This compression can restrict blood flow, leading to decreased oxygen and nutrient supply to the baby and mother. It is recommended to avoid supine exercises and instead opt for exercises in a side-lying or upright position to maintain proper blood flow during pregnancy.Rate this question:
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- 26.
Which one of the following should be avoided when programming for 14-16 yrs old?
- A.
High intensity strength training
- B.
Low intensity strength training
- C.
Functional pushing exercises
- D.
None of the above
Correct Answer
A. High intensity strength trainingExplanation
High intensity strength training should be avoided when programming for 14-16 year olds because their bodies are still developing and growing. Intense weightlifting or resistance exercises can put excessive strain on their muscles, bones, and joints, increasing the risk of injury. It is important to prioritize safety and focus on age-appropriate exercises that promote overall strength, coordination, and flexibility.Rate this question:
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- 27.
How does exercise reduce the risk of type 2 diabetes?
- A.
By reducing of levels of obesity
- B.
By increasing levels of obesity
- C.
By reducing bone destiny
- D.
None of the above
Correct Answer
A. By reducing of levels of obesityExplanation
Exercise reduces the risk of type 2 diabetes by reducing levels of obesity. Regular physical activity helps to burn calories, maintain a healthy weight, and prevent excess weight gain, which is a major risk factor for developing type 2 diabetes. By engaging in exercise, individuals can improve insulin sensitivity, regulate blood sugar levels, and reduce the likelihood of developing this chronic condition.Rate this question:
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- 28.
According to the food standards agency which of the following food groups makes up one of the largest sections of the food plate?
- A.
Milk and dairy foods
- B.
Fruits and vegetables
- C.
Meat fish egg and beans
- D.
None of the above
Correct Answer
B. Fruits and vegetablesExplanation
Fruits and vegetables make up one of the largest sections of the food plate according to the food standards agency. This is because fruits and vegetables are essential for a balanced diet as they provide important nutrients, vitamins, and minerals. They are also low in calories and high in fiber, making them beneficial for maintaining a healthy weight and preventing chronic diseases. Including a variety of fruits and vegetables in one's diet can contribute to overall health and well-being.Rate this question:
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- 29.
Which of the following is a non-dairy source of protein?
- A.
Beans
- B.
Cheese
- C.
Milk
- D.
Yoghurt
Correct Answer
A. BeansExplanation
Beans are a non-dairy source of protein because they are plant-based and do not contain any animal products. They are a great source of protein for individuals who follow a vegan or lactose-free diet. Beans are also high in fiber and other nutrients, making them a healthy choice for protein intake.Rate this question:
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- 30.
Which of the following is a negative effect of dehydration?
- A.
Increased oxygen uptake
- B.
Decreased oxygen uptake
- C.
Increased fatigue
- D.
Decreased fatigue
Correct Answer
C. Increased fatigueExplanation
Dehydration can lead to increased fatigue because when the body is dehydrated, it lacks the necessary fluids to carry out normal bodily functions efficiently. This can result in a decrease in energy levels and an overall feeling of tiredness. When the body is properly hydrated, it is able to transport oxygen and nutrients to the muscles and organs more effectively, which helps to maintain energy levels and prevent fatigue.Rate this question:
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- 31.
Which of the following is a source of carbohydrates in the diet?
- A.
Chicken
- B.
Pasta
- C.
Cheese
- D.
Lamb
Correct Answer
B. PastaExplanation
Pasta is a source of carbohydrates in the diet. Carbohydrates are one of the three main macronutrients and are an important source of energy for the body. Pasta is made from wheat flour, which is high in carbohydrates. It provides the body with glucose, which is used by the cells for energy. Pasta is a staple food in many cultures and is commonly consumed as part of a balanced diet.Rate this question:
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- 32.
Which of the following formula results in weight gain?
- A.
ENERGY IN + ENERGY OUT
- B.
ENERGY IN > ENERGY OUT
- C.
ENERGY IN < ENERGY OUT
- D.
None of the above
Correct Answer
B. ENERGY IN > ENERGY OUTExplanation
The formula "ENERGY IN > ENERGY OUT" results in weight gain. This means that when the amount of energy consumed (in the form of food and drinks) exceeds the amount of energy expended (through physical activity and bodily functions), it leads to a surplus of energy that is stored as fat, resulting in weight gain.Rate this question:
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- 33.
Which of the following can be a result of a diet low in calcium?
- A.
Osteoporosis
- B.
Type 2 diabetes
- C.
Weight gain
- D.
None of the above
Correct Answer
A. OsteoporosisExplanation
A diet low in calcium can lead to osteoporosis. Calcium is an essential mineral for maintaining strong and healthy bones. When the body does not receive enough calcium from the diet, it starts to take calcium from the bones, making them weak and brittle over time. This can eventually result in osteoporosis, a condition characterized by low bone density and an increased risk of fractures. Type 2 diabetes and weight gain are not directly caused by a low calcium diet.Rate this question:
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- 34.
For an individual who is obese which of the following would be a positive change to their diet?
- A.
Decrease intake of saturated fat
- B.
Decrease intake of fruit and vegetables
- C.
Increase salt intake
- D.
None of the above
Correct Answer
A. Decrease intake of saturated fatExplanation
A positive change for an individual who is obese would be to decrease their intake of saturated fat. Saturated fat is often found in unhealthy foods such as fatty meats, fried foods, and full-fat dairy products. By reducing the intake of saturated fat, the individual can lower their overall calorie intake and improve their heart health. This change can help in weight management and reduce the risk of obesity-related health issues such as heart disease and high cholesterol levels.Rate this question:
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