Fitness Lessons Fitness 2 — Questions and Answers
Question 1: What is the recommended minimum weekly cardio duration for substantial health benefits according to US guidelines?
- 75 minutes of vigorous activity (Correct answer)
- 30 minutes daily
- 20 minutes three times a week
- 60 minutes once a week
Correct answer: 75 minutes of vigorous activity
US guidelines recommend 75 minutes of vigorous-intensity or 150 minutes of moderate-intensity cardio per week for substantial health benefits.
Question 2: Which muscle group is primarily targeted by the Romanian deadlift?
- Quadriceps
- Hamstrings and glutes (Correct answer)
- Chest and shoulders
- Calves
Correct answer: Hamstrings and glutes
The Romanian deadlift primarily targets the hamstrings and glutes through a hip-hinge movement pattern with minimal knee bend.
Question 3: What does RPE stand for in exercise science?
- Repetitions Per Exercise
- Rate of Perceived Exertion (Correct answer)
- Resting Pulse Estimate
- Resistance and Power Endurance
Correct answer: Rate of Perceived Exertion
RPE stands for Rate of Perceived Exertion, a subjective scale used to measure exercise intensity based on how hard you feel you are working.
Question 4: Which training method alternates between upper and lower body exercises with minimal rest?
- Circuit training
- Supersets
- Compound sets
- Peripheral heart action training (Correct answer)
Correct answer: Peripheral heart action training
Peripheral heart action (PHA) training alternates between upper and lower body exercises to keep blood circulating throughout the body and maintain cardiovascular demand.
Question 5: What is the primary energy system used during a 400-meter sprint?
- ATP-PC (phosphagen) system
- Oxidative (aerobic) system
- Glycolytic (lactic acid) system (Correct answer)
- Fat oxidation system
Correct answer: Glycolytic (lactic acid) system
A 400-meter sprint lasting roughly 45-90 seconds relies primarily on the glycolytic (lactic acid) system for energy production.
Question 6: Which of the following best describes muscular endurance?
- The maximum force a muscle can produce
- The ability to sustain repeated contractions over time (Correct answer)
- The speed at which a muscle contracts
- The flexibility of a muscle under load
Correct answer: The ability to sustain repeated contractions over time
Muscular endurance is the ability of a muscle or group of muscles to perform repeated contractions against a resistance for an extended period.
Question 7: What is the safest way to increase weekly training volume?
- Double volume every week
- Increase by no more than 10% per week (Correct answer)
- Add volume only to one exercise per session
- Increase volume every other week by 25%
Correct answer: Increase by no more than 10% per week
The 10% rule advises increasing weekly training volume by no more than 10% per week to reduce injury risk and allow proper adaptation.
Fitness Lessons Fitness 2
What is the recommended minimum weekly cardio duration for substantial health benefits according to US guidelines?