1. What is the correct equation for calculating your Predicted Maximum Heart Rate?

a. 240 - age (in years)
*b. 220 - age (in years)
c. 200 - age (in years)
d. 180 - age (in years)

2. What is the correct equation for calculating your Resting Heart Rate (RHR) using a 10 second count?

a. beats counted * 2
b. beats counted * 6
*c. beats counted * 10
d. beats counted * 15

3. What is the correct percentages of your Predicted Maximum Heart Rate (PMHR) that you would use if you were a "beginner" to cardiovascular exercise?

a. 70-85% of your PMHR
b. 60-75% of your PMHR
c. 30-50% of your PMHR
*d. 50-65% of your PMHR

4. How many days per week should your "frequency" be for cardiovascular exercise?

a. 1 - 2 days/week
b. 2 - 3 days/week
*c. 3 - 5 days/week
d. 5 - 7 days/week

5. When starting a cardiovascular exercise program, what should be the exercise "time" range (in minutes)?

a. 15 - 18 minutes
*b. 20 - 30 minutes
c. 30 - 45 minutes
d. 30 - 60 minutes

6. What "Type" of cardiovascular exercise should you choose?

a. Jogging, it is the best exercise
b. Heavy weightlifting
c. Cross-country skiing
*d. Any exercise that you will enjoy

7. The "frequency" of muscle strength exercises should be performed how many days per week?

a. 2 days per week
*b. 3 days per week
c. 4 days per week
d. everyday

8. Muscle strength exercises can include which types of exercises?

a. free weights, resistance machines, walking
b. free weights, resistance machines, stairmasters (climbers)
c. free weights, resistance machines, hiking
*d. free weights, resistance machines, calesthenics

9. Muscle strength intensity exercises normally should use which of the following general guidelines for intensity?

*a. 3 sets of 1-8 repetitions
b. 1 set of 15+ repetitions
c. 1 set of 2-8 repetitions
d. 3 sets of 15+ repetitions

10. Muscle strength exercise sessions for how many minutes if you are in highly experienced?

a. 10 minutes
*b. 15 minutes
c. 30 minutes
d. 60+ minutes

11. Muslce endurance exercises should be performed how many days per week?

a. 1 day per week
b. 2 days per week
*c. 3 days per week
d. everyday

12. Muscle endurance intensity exercises normally should use which of the following general guidelines for intensity?

a. 3+ sets, 3-8 repetitions
b. 3+ sets, 12+ repetitions
c. 1-2 sets, 3-8 repetitions
*d. 1-2 sets, 12+ repetitions

13. Muscle endurance exercises can include which types of exercises?

a. dumbells, resistance machines, walking
*b. dumbells, resistance machines, calesthenics
c. dumbells, resistance machines, Stairmaster (climbers)
d. dumbells, resistance machines, running

14. The "frequency" of flexibility exercises can be performed as high as how many days per week?

a. 1 day per week
b. 2 days per week
c. 4 days per week
*d. everyday

15. When stretching, you should use which of the following guidelines for the "intensity" of the stretch?

a. stretch until you feel the pain, then hold
b. stretch lightly and hold
*c. stretch until you feel the pull, then hold
d. stretch and bounce several times

16. When stretching, you should hold the stretch for how long?

a. 3 seconds
b. 5 seconds
c. 10 seconds
*d. 15 seconds or more

17. What kind of stretching can cause injury?

*a. ballistic stretching (stretch with a bounce)
b. static stretching (stretch and hold)
c. use Proprioceptive Neuromuscular Facilitation (PNF) techniques

18. Which of the following statements is/are correct about body composition (select ALL correct answers)?

[33.3] a. It estimates the percent of your body weight that is fat.
b. You should measure your body compostion weekly.
[33.3] c. You can have your body compostion measured by the Fitness Center staff.
[33.3] d. Cardiovascular and Muscle Strength exercises can improve your body composition

19. Body compostion can be measured in which ways (select ALL correct answers)?

[50.0] a. Hydrostatic weighing (underwater)
[50.0] b. Use skin calipers (pinch test)
c. Use your bathroom weight scale
d. Measuring the width of your abdomen

20. What are normal body composition percentages for men?

a. 10 - 15%
b. 12 - 16%
*c. 15 - 20%
d. 17 - 24%

21. What are normal body composition percentages for women?

a. 10 - 14%
b. 12 - 17%
c. 15 - 20%
*d. 17 - 21%

22. Under which condition(s) should you not exercise (select ALL correct answers)?

[33.3] a. you have a fever
[33.3] b. you do not have appropriate clothing
[33.3] c. you do not have adequate hydration
d. if you have had 7-8 hours of sleep

23. Your carotid pulse can be found where?

*a. on your neck
b. on your wrist
c. on your leg
d. on your ankle

24. Factors which contribute to poor flexibility include which of the following (select ALL correct answers)?

a. walking
[33.3] b. inactivity
[33.3] c. aging
[33.3] d. obesity

25. The five elements of fitness include which of the following?

*a. cardiovascular, muscle strength, muscle endurance, flexibility, body compostion
b. cardiovascular, muscle strength, muscle endurance, flexibility, exercise safety
c. cardiovascular, muscle strength, muscle endurance, flexibility, proper rest
d. cardiovascular, muscle strength, muscle endurance, flexibility, proper sleep