Fitness Lessons Fitness 5 — Questions and Answers
Question 1: What is the recommended protein intake per pound of body weight for someone actively building muscle?
- 0.1-0.2 grams
- 0.3-0.5 grams
- 0.7-1.0 grams (Correct answer)
- 1.5-2.0 grams
Correct answer: 0.7-1.0 grams
Research generally supports 0.7-1.0 grams of protein per pound of body weight per day for those engaged in regular resistance training to support muscle growth.
Question 2: Which type of stretching is most appropriate immediately after a workout?
- Ballistic stretching
- Dynamic stretching
- Static stretching (Correct answer)
- PNF stretching
Correct answer: Static stretching
Static stretching, where a position is held for 20-60 seconds, is most appropriate post-workout when muscles are warm and pliable, improving flexibility over time.
Question 3: What is VO2 max used to measure?
- Maximum muscle force output
- Aerobic endurance capacity (maximum oxygen uptake) (Correct answer)
- Resting metabolic rate
- Anaerobic threshold
Correct answer: Aerobic endurance capacity (maximum oxygen uptake)
VO2 max measures the maximum amount of oxygen the body can utilize during intense exercise, serving as a key indicator of aerobic endurance capacity.
Question 4: What does FITT stand for in exercise programming?
- Frequency, Intensity, Time, Type (Correct answer)
- Force, Interval, Training, Technique
- Fitness, Improvement, Tracking, Tempo
- Flexibility, Intensity, Tension, Training
Correct answer: Frequency, Intensity, Time, Type
FITT stands for Frequency, Intensity, Time, and Type — the four variables used to design and adjust an exercise program.
Question 5: Which of the following is a sign of overtraining syndrome?
- Improved sleep quality
- Increased motivation to train
- Persistent fatigue and decreased performance (Correct answer)
- Faster recovery between sessions
Correct answer: Persistent fatigue and decreased performance
Overtraining syndrome is characterized by persistent fatigue, decreased athletic performance, mood disturbances, and poor recovery despite continued training.
Question 6: What is the primary role of fast-twitch (Type II) muscle fibers?
- Sustained low-intensity endurance activities
- High-intensity, explosive movements requiring rapid force production (Correct answer)
- Postural stability and balance
- Fat metabolism during rest
Correct answer: High-intensity, explosive movements requiring rapid force production
Fast-twitch (Type II) muscle fibers are specialized for high-intensity, explosive activities like sprinting and weightlifting due to their rapid force production capability.
Question 7: Which of the following best describes the concept of 'training specificity'?
- Training must always be performed outdoors
- The body adapts specifically to the type of stress placed upon it (Correct answer)
- All athletes should follow the same training program
- Specialization is only needed for professional athletes
Correct answer: The body adapts specifically to the type of stress placed upon it
The principle of specificity states that the body adapts specifically to the type, intensity, and volume of stress placed on it, so training should mirror the demands of the goal activity.
Fitness Lessons Fitness 5
What is the recommended protein intake per pound of body weight for someone actively building muscle?