Fitness Lessons Health And Fitness 5 — Questions and Answers
Question 1: Which sleep stage is most important for physical recovery and muscle repair?
- Stage 1 (light sleep)
- REM sleep
- Stage 3 (deep/slow-wave sleep) (Correct answer)
- Stage 2 (sleep spindles)
Correct answer: Stage 3 (deep/slow-wave sleep)
Slow-wave sleep triggers the greatest release of growth hormone, driving muscle protein synthesis and tissue repair.
Question 2: What is the recommended protein intake (per kg of body weight per day) for adults engaged in regular resistance training?
- 0.4–0.6 g/kg
- 0.8 g/kg
- 1.6–2.2 g/kg (Correct answer)
- 3.5–4.0 g/kg
Correct answer: 1.6–2.2 g/kg
Research supports 1.6–2.2 g of protein per kilogram of body weight daily to maximize muscle protein synthesis in strength-training individuals.
Question 3: Which of the following is an example of a hinge movement pattern in functional fitness?
- Barbell back squat
- Pull-up
- Deadlift (Correct answer)
- Lateral raise
Correct answer: Deadlift
The deadlift is a hip-hinge movement driven by the posterior chain (glutes and hamstrings) with minimal knee flexion.
Question 4: Hypertension is defined by a resting blood pressure consistently at or above which threshold?
- 110/70 mmHg
- 120/80 mmHg
- 130/80 mmHg (Correct answer)
- 150/90 mmHg
Correct answer: 130/80 mmHg
The 2017 ACC/AHA guidelines reclassified hypertension as a reading of ≥130 mmHg systolic or ≥80 mmHg diastolic.
Question 5: What effect does dehydration of just 2% of body weight have on athletic performance?
- Negligible effect on performance
- Improved fat oxidation and endurance
- Measurable decline in strength and aerobic capacity (Correct answer)
- Increased pain tolerance
Correct answer: Measurable decline in strength and aerobic capacity
Even mild dehydration impairs thermoregulation, reduces blood volume, and noticeably decreases strength, speed, and cognitive function.
Question 6: Which of the following fitness components is BEST assessed by a sit-and-reach test?
- Muscular endurance
- Cardiovascular fitness
- Flexibility (Correct answer)
- Agility
Correct answer: Flexibility
The sit-and-reach test measures hamstring and lower-back flexibility by recording how far a person can reach past their toes.
Question 7: Sarcopenia refers to age-related loss of which tissue?
- Bone density
- Cartilage elasticity
- Skeletal muscle mass and strength (Correct answer)
- Skin collagen
Correct answer: Skeletal muscle mass and strength
Sarcopenia is the progressive decline of muscle mass, strength, and function that begins around age 30–40 and accelerates after 60.
Fitness Lessons Health And Fitness 5
Which sleep stage is most important for physical recovery and muscle repair?