NS 1340 The principle of individuality postulates that as you become more and more fit, you do not get as big a benefit (bang for the buck) for each additional amount of activity

1. The principle of individuality postulates that as you become more and more fit, you do not
get as big a benefit (bang for the buck) for each additional amount of activity.
A. True
B. False
2. Someone who accumulates 4,500 pedometer steps per day would be classified as low active.
A. True
B. False
3. The base of the Activity Pyramid focuses on physical activity you do as a part of everyday
life.
A. True
B. False
4. Ligaments connect bones to bones.
A. True
B. False
5. As the scientific evidence continues to mount each day, most people are adhering to a healthy
lifestyle program.
A. True
B. False

Nutritional Sciences 1340: Introduction to Exercise and Fitness
Keycode: 2559

Lesson 2 Assignment
Page 2

Fill-in-the-Blank
→ 7 questions, 1 point each, 7 points total
Directions: Questions 6-12 are fill-in-the-blank. For these questions, type the best answer in the
space provided.
6. The _______________ model of change illustrates change as a gradual process that involves
several stages.
7. The _______________ stage requires the greatest commitment of time and energy on the
part of the individual.
8. Falsely concluding that their lifestyle is healthy, people employ the _______________ barrier
to change.
9. People who believe they have control over events are said to have a(n) _______________
locus of control.
10. The statement “Some individuals don’t respond to exercise as well as others” is best
described by the Principle of _______________.
11. Saying, "I’ll deal with the consequences of not exercising later" demonstrates the
_______________ barrier to change.
12. Reduction in blood pooling, removing metabolic waste products like lactic acid, and possibly
minimizing muscle soreness by relaxing and stretching tired muscles are benefits of the
_______________.

Multiple-Choice
→ 23 questions, 1 point each, 23 points total
Directions: Questions 13-35 are multiple-choice. For these questions, highlight the correct
answer.
13. Which of the following elements of modern-day architecture reinforce healthy behaviors?
A.
B.
C.
D.

automatic doors
accessible elevators
elegant escalators
accessible stairways

Nutritional Sciences 1340: Introduction to Exercise and Fitness
Keycode: 2559

Lesson 2 Assignment
Page 3

14. Which of the following is NOT an example of a toxic environment of wellness?
A.
B.
C.
D.

remote controls and cellular phones
super-sized fries and hamburgers
television and the Internet
bicycle lanes and jogging trails

15. Which of the following encourages walking and cycling?
A.
B.
C.
D.

straight and wide street
using rougher pavement (cobblestone)
sufficient parking space
smooth and wide street

16. Completing which of the following activities can decrease the average person’s energy
expenditure by 200 calories per day?
A.
B.
C.
D.

watching TV for more than 5 hours in one day
playing computer games for 1 hour a day
sleeping for more than 6 hours a day
sitting while working for 8 hours a day

17. Which of the following is critical for the individual to move from the precontemplation stage
to the contemplation stage of the transtheoretical model?
A.
B.
C.
D.

begin an exercise program
control the environment
get educated about the problem
set SMART goals to change behavior

18. What is the stage of change in the transtheoretical model in which the individual is getting
ready to make a change within the next month?
A.
B.
C.
D.

precontemplation
contemplation
preparation
action

19. When might relapse in the transtheoretical model occur for an individual?
A.
B.
C.
D.

happens at the action stage only
happens at the preparation stage only
happens at the precontemplation stage only
may occur at any level of the model

Nutritional Sciences 1340: Introduction to Exercise and Fitness
Keycode: 2559

Lesson 2 Assignment
Page 4

20. When people recognize the benefits of a healthy lifestyle but are unwilling or unable to trade
convenience for health or other benefits, they:
A.
B.
C.
D.

have an illusion of invincibility.
exhibit a lack of core values.
have instant gratification.
practice procrastination.

21. Being overwhelmed by all the changes needed for a healthy lifestyle is which barrier to
change?
A.
B.
C.
D.

gratification
rationalization
complexity
procrastination

22. The belief that our destiny is in our genes is which barrier to change?
A.
B.
C.
D.

rationalization
indifference and helplessness
preconditioned cultural beliefs
illusions of invincibility

23. People with an internal locus of control exhibit which of the following characteristics?
A.
B.
C.
D.

lower risk for illness
belief that they control others
better adherence to exercise
say things happen by chance

24. What is the commonly used minimal standard for entry into an exercise program?
A.
B.
C.
D.

ACSM
Exercise Stress Test
BMI
PAR-Q

25. According to the new 2008 physical activity guidelines for Americans, adults need to
perform ____minutes of moderate intensity activity 5 days/week.
A.
B.
C.
D.

15
20
25
30

Nutritional Sciences 1340: Introduction to Exercise and Fitness
Keycode: 2559

Lesson 2 Assignment
Page 5

26. According to the new 2008 physical activity guidelines for Americans, adults need to
accumulate ____ minutes of vigorous intensity each week.
A.
B.
C.
D.

30
45
60
75

27. Sally likes to walk with a group of friends on a regular basis. They tend to walk 30 minutes a
day, three days a week. She also partakes in Jazzercise for an hour every Saturday. Is Sally
meeting the ACSM and AHA’s minimum recommendations for physical activity?
A. Yes
B. No
28. Which principle is described as doing "more than normal" and is usually necessary to achieve
benefits?
A.
B.
C.
D.

Principle of Specificity
Overload Principle
Principle of Progression
The Ball Protocol

29. Most experts recommend which of the following prior to the main exercise bout?
A.
B.
C.
D.

stretching before performing light aerobic activity
performing light aerobic activity (walking or jogging for example) before stretching
drinking a protein shake that costs at least 4 dollars
taking drugs and then beating your chest

30. What are the components of a warm-up?
A.
B.
C.
D.

cardiovascular and flexibility
cardiovascular and strength
flexibility and strength
cardiovascular, flexibility, and strength

31. What is the most advanced stage of heat illness?
A.
B.
C.
D.

heat stroke
heat cramps
heat fatigue
heat exhaustion

Nutritional Sciences 1340: Introduction to Exercise and Fitness
Keycode: 2559

Lesson 2 Assignment
Page 6

32. In order to treat a minor strain or sprain, which treatment plan known should you follow?
A.
B.
C.
D.

Airway, Breathing, Circulation (ABC)
Talk, Observe, Touch, Active movement, Passive movement, Skills test (T.O.T.A.P.S.)
Danger, Response (DR.)
Rest, Ice, Compression, and Elevation (R.I.C.E.)

33. A sprain is an injury to which of the following?
A.
B.
C.
D.

muscle
tendon
ligament
A and B

34. Which of the following is descriptive of SMART goals?
A.
B.
C.
D.

written based on a thorough analysis of problem behaviors
written for anyone who wishes to change a problem behavior
specific, measurable, acceptable, realistic, and time specific
special, meaningful, accountable, reasonable, and treatable

35. Which statement is an example of a measurable objective?
A.
B.
C.
D.

"I will eat healthier starting tomorrow."
"I will lose weight in five months."
"I will go to bed earlier every day."
"I will go to bed at 10 p.m. every day."

PAR-Q and Health History Questionnaire Confirmation
→ 2 questions, No points are awarded for this section, but it is required in order to begin the
Exercise Log assignment.
Directions: After completing the PAR-Q and Health History Questionnaire (Lab 1C), highlight
Yes or No as your response to the following statements.
36. I have read, understood, and completed the PAR-Q and Health History Questionnaires. Any
questions I had were answered to my full satisfaction.
A. Yes
B. No
37. Based on my responses to the PAR-Q and Health History Questionnaires, I can safely begin
an exercise program.
A. Yes
B. No

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