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NCSF UNIT 1 EXAM QUESTIONS AND ANSWERS
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NCSF UNIT 1 EXAM QUESTIONS AND ANSWERS
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NCSF UNIT 1 EXAM QUESTIONS AND ANSWERSWhat affect does the disease sarcopenia have on the body? - Answers-it reduces force
and power in skeletal muscle
While it is important to maximize VO2 before age 30, after age 65 it is most important to
ensure adequate - Answers-muscular fitness
When programming resistance training, general guidelines all suggest the minimum
frequency for total-body work is ____ per week? - Answers-twice
While health maintenance requires physical activity equivalents of 1,000 kcal per week,
for fitness-level protection that number increases to ______ kcals per week. - Answers-
2,000
Your client was advised by her physician to begin an exercise program to reduce her
high blood pressure. During her last evaluation it was measured at 141/92 mmhg. After
3 months of regular aerobic activity, what is a realistic blood pressure measurement to
expect upon re-evaluation? - Answers-130/84 mmhg
Hypertension causes a cascade of events that lead to the blockage of arteries from
plaque termed ________. - Answers-atherosclerosis
What energy-yielding nutrient is most important for supporting all types of physical
activity? - Answers-carbohydrates
Older clients are more likely to demonstrate which movement limitation when compared
to younger clients? - Answers-spinal extension
The ability of vessels to expand and contract to accommodate blood pressure
fluctuations is known as ______________. - Answers-vascular compliance
Minimum physical activity guidelines for general health benefits: - Answers-150 minutes
of moderate-intensity activity each week
A(n) ________ response occurs with repeated stress which causes chronic system
adaptations. - Answers-Plastic
Identify the 6 components of comprehensive wellness. - Answers-physical, mental,
emotional, intellectual, social, environmental
Common contributors to poor health - Answers-physical inactivity, inadequate sleep,
chronic stress, poor diet, dehydration, obesity, tobacco use, alcohol consumption, poor
mental health
, Common health disorders and diseases - Answers-hypertension, hyperlipemia,
atherosclerosis, arteriosclerosis, diabetes, COPD, cancer, depression, stroke, systemic
inflammation
Has been estimated to be the 4th leading cause of death worldwide. - Answers-Physical
inactivity
Is defined as planned, structured and repetitive bodily movements performed to improve
or maintain one or more components of fitness. - Answers-Exercise
T/F An elastic response occurs when the body changes slightly to accommodate an
activity-related stress, but quickly reverts back to its starting condition with no lasting
adaptations. - Answers-true
T/F About 50% of adults do not meet the guidelines for aerobic and strength activities
each week. - Answers-False
All physical activity is considered exercise for the body. - Answers-false
T/F For an activity to be defined as exercise it must produce a stress that generates the
potential for new or sustained adaptations - Answers-true
List at least three diseases or health issues identified in the lesson positively affected by
physical activity (lower risk) for young and older adults. - Answers-early health, CAD
and stroke, high blood pressure, type 2 diabetes, breast and colon cancer, falls ,
depression
Identify at least 2 examples of Moderate-Intensity Activities. - Answers-Cycling <10 mph,
water aerobics, gardening, walking <3mph, tennis (doubles), snorkeling, yoga, golf,
playing frisbee, shoveling light snow, recreational swimming
Identify 2 examples of vigorous activities - Answers-jogging, running or repeat sprinting,
swimming laps, aerobic dance class, cycling >10mph, down hill skiing, jump rope, heavy
continuous yard work, karate/martial arts, circuit training, team sport play
Principle of specificity: - Answers-a desired adaption occurs in response to specific
stress placed upon the body; exercises and activities chosen must be matched to reflect
the fitness goals
Principle of overload: - Answers-stress must be applied beyond that which the body is
accustomed to promote adaptations
Principle of progression: - Answers-once the body has adapted to a level of stress,
additional stress is needed to promote further adaptations
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