Fitness Lessons Health And Fitness 3 — Questions and Answers
Question 1: What is the recommended minimum duration of moderate-intensity aerobic activity per week for adults according to US health guidelines?
- 75 minutes
- 150 minutes (Correct answer)
- 300 minutes
- 60 minutes
Correct answer: 150 minutes
The CDC and DHHS recommend at least 150 minutes of moderate-intensity aerobic activity weekly for significant health benefits.
Question 2: Which body composition measurement estimates the percentage of mass that is NOT fat?
- Body mass index (BMI)
- Lean body mass (Correct answer)
- Waist-to-hip ratio
- Skinfold thickness
Correct answer: Lean body mass
Lean body mass includes muscle, bone, water, and organs — everything except stored fat.
Question 3: Delayed onset muscle soreness (DOMS) typically peaks how many hours after exercise?
- 1–6 hours
- 24–72 hours (Correct answer)
- 5–10 hours
- More than 96 hours
Correct answer: 24–72 hours
DOMS is caused by microscopic muscle damage and inflammation, peaking between 24 and 72 hours post-exercise.
Question 4: Which of the following best describes the principle of specificity in exercise training?
- Training improves only the exact muscles and systems stressed (Correct answer)
- All exercise improves all fitness components equally
- Rest days improve performance more than training
- Cardio alone builds strength
Correct answer: Training improves only the exact muscles and systems stressed
The specificity principle states that adaptations are specific to the type, intensity, and muscles used in training.
Question 5: What does a metabolic equivalent (MET) value measure?
- Heart rate during exercise
- Oxygen consumed relative to rest (Correct answer)
- Caloric intake per meal
- Muscle fiber recruitment rate
Correct answer: Oxygen consumed relative to rest
One MET equals the oxygen consumed at rest; higher MET values indicate proportionally greater energy expenditure during activity.
Question 6: Which hormone, released during exercise, is primarily responsible for triggering fat breakdown (lipolysis)?
- Insulin
- Cortisol
- Epinephrine (adrenaline) (Correct answer)
- Oxytocin
Correct answer: Epinephrine (adrenaline)
Epinephrine activates hormone-sensitive lipase, stimulating fat cells to release fatty acids as fuel during exercise.
Question 7: Which of the following foods is considered a complete protein source?
- Brown rice
- Black beans
- Chicken breast (Correct answer)
- Almonds
Correct answer: Chicken breast
Chicken breast contains all nine essential amino acids in adequate amounts, making it a complete protein.
Fitness Lessons Health And Fitness 3
What is the recommended minimum duration of moderate-intensity aerobic activity per week for adults according to US health guidelines?