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NVQ level 2 fitness Instructing (Gym) > Principles of Exercise Fitness and Health Mock Exam Questions > Flashcards

Principles of Exercise Fitness and Health Mock Exam Questions Flashcards

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1
Q

When working with older adults, which guideline would be most appropriate?

A. High-impact warm-up

B. No warm-up

C. Longer warm-up

D. Shorter warm-up

A

C. Longer warm-up

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2
Q

What is the main role of dietary carbohydrate?

A. To provide insulation under the skin

B. To provide energy for muscle work

C. To provide growth and repair

D. To provide hydration and digestion

A

B. To provide energy for muscle work

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3
Q

Which principle of fitness incorporates ‘finding an exercise to challenge the individual’?

A. Overload

B. Reversibility

C. Individuality

D. Specificity

A

A. Overload

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4
Q

What does the Borg rating of perceived exertion (RPE) scale measure?

A. Exercise intensity

B. Exercise duration

C. Exercise frequency

D. Exercise type

A

A. Exercise intensity

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5
Q

A long term effect of cardiovascular training would be:

A. Increased blood pooling

B. Increased resting heart rate

C. Decreased mitochondria

D. Decreased blood pressure

A

D. Decreased blood pressure

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6
Q

What is a long-term benefit of aerobic exercise on muscles?

A. Fewer capillaries

B. Fewer mitochondria

C. Increased atrophy

D. Increased endurance

A

D. Increased endurance

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7
Q

Power is a combination of strength and which other skill-related component of fitness?

A. Speed

B. Agility

C. Endurance

D. Reaction time

A

A. Speed

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8
Q

What would be progressed if the number of repetitions of an exercise was increased?

A. Volume

B. Strength

C. Frequency

D. Skill

A

A. Volume

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9
Q

The anaerobic capacity for boys and girls is not fully developed until the age of:

A. 10

B. 14

C. 16

D. 20

A

D. 20

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10
Q

What can regular flexibility training lead to?

A. Decreased muscle tone

B. Decreased muscle size

C. Increased range of motion

D. Increased metabolic rate

A

C. Increased range of motion

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11
Q

What type of activity are individuals with an ectomorphic body type well-suited to?

A. Heavy weight training

B. Long distance running

C. Shot put

D. Sprinting

A

B. Long distance running

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12
Q

Delayed onset muscle soreness is typically experienced at what time frame after exercise?

A. Within 5 hours

B. Between 6-11 hours

C. Between 12-72 hours

D. After 75 hours

A

C. Between 12-72 hours

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13
Q

Which of the following should pregnant women avoid?

A. Isometric exercise

B. Controlled resistance exercise

C. Aerobic exercise

D. Swimming

A

A. Isometric exercise

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14
Q

What condition would benefit from increased bone density associated with regular physical activity?

A. Osteoarthritis

B. Osteoporosis

C. Obesity

D. Diabetes

A

B. Osteoporosis

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15
Q

What are hypokinetic diseases linked to?

A. Overtraining

B. Inactivity

C. Lack of sleep

D. Increased stress

A

B. Inactivity

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16
Q

Having full potential range of motion around a joint defines which component of health-related fitness?

A. Flexibility

B. Strength

C. Balance

D. Agility

A

A. Flexibility

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17
Q

Weight-bearing exercise is essential to reduce the risk of:

A. Osteoporosis

B. Depression

C. Type 1 diabetes

D. Osteoarthritis

A

A. Osteoporosis

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18
Q

Which of the following is the primary role of protein?

A. To help the body to use fat soluble vitamins

B. To provide insulation under the skin

C. To grow and repair human tissue

D. To assist digestion and hydration

A

C. To grow and repair human tissue

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19
Q

What is the name of the muscle soreness experienced 12-72 hours after training?

A. Delayed onset muscle soreness

B. Delayed onset muscle stiffness

C. The burn

D. The anaerobic threshold

A

A. Delayed onset muscle soreness

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20
Q

What may happen when there is reduced blood flow back to the heart following exercise?

A. Blood pooling

B. Venous return

C. Hypertension

D. High cholesterol

A

A. Blood pooling

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21
Q

Regular physical activity may reduce the risk of:

A. Muscle injury

B. Joint wear and tear

C. Atherosclerosis

D. Rheumatoid arthritis

A

C. Atherosclerosis

22
Q

Which of the following should a pregnant woman avoid in the second and third trimester?

A. Supine exercises

B. Gentle mobility and stretching

C. Walking

D. Swimming

A

A. Supine exercises

23
Q

A respiratory adaptation to aerobic endurance training is:

A. Reduced cardiac output

B. Reduced stroke volume

C. Increased gaseous exchange

D. Increased lung size

A

C. Increased gaseous exchange

24
Q

Which programme variable is applied when planning a specific number of training sessions over a course of a week?

A. Frequency

B. Intensity

C. Time

D. Type

A

A. Frequency

25
Q

Multiple Sclerosis is classified as what sort of physical disability?

A. Adaptive

B. Progressive

C. Accelerative

D. Regressive

A

B. Progressive

26
Q

What factor determines the amount of water needed for adequate hydration?

A. Age

B. Physical activity

C. Gender

D. Fitness levels

A

C. Gender

27
Q

What would progressing from a box press-up to a full press-up be an example of?

A. Reducing resistance

B. Increasing leverage

C. Reducing gravity

D. Increasing speed

A

B. Increasing leverage

28
Q

What would be a short-term effect of heavy weight training on blood pressure?

A. Decreased systolic

B. Increased diastolic

C. Diastolic and systolic unchanged

D. Increased systolic and decreased diastolic

A

B. Increased diastolic

29
Q

Which of the following is a skill-related component of fitness?

A. Body composition

B. Muscular strength

C. Balance

D. Cardiovascular

A

C. Balance

30
Q

What is an example of an activity that could be recommended for health benefits but not fitness gains?

A. Running

B. Swimming

C. Gardening

D. Cycling

A

C. Gardening

31
Q

The phrase ‘use it or lose it’ would describe which training principle?

A. Overload

B. Individuality

C. Specificity

D. Reversibility

A

D. Reversibility

32
Q

What would be improved with higher repetitions and a lower resistance when weight training?

A. Muscular strength

B. Muscular endurance

C. Power

D. Flexibility

A

B. Muscular endurance

33
Q

What is the recommended minimum number of fruit and vegetable portions to eat per day?

A. One

B. Three

C. Five

D. Seven

A

B. Three

34
Q

The greatest advantage of using the talk test to monitor intensity would be that it:

A. Correlates with heart rate

B. Correlates with blood pressure

C. Is an accurate measure

D. Is quick and easy to use

A

D. Is quick and easy to use

35
Q

The recommended target heart rate (THR) intensity when training for general cardiovascular fitness is from 60% of maximum heart rate (MHR) to:

A. 90% MHR

B. 80% MHR

C. 75% MHR

D. 65% MHR

A

A. 90% MHR

36
Q

Which of the following is a health-related component of fitness?

A. Flexibility

B. Speed

C. Power

D. Reaction time

A

A. Flexibility

37
Q

What may occur if exercises are performed too fast?

A. Loss of joint alignment

B. Lowering of heart rate

C. Improved posture

D. Reduced blood pressure

A

A. Loss of joint alignment

38
Q

Which type of muscle contraction is most likely to induce delayed onset muscle soreness?

A. Isokinetic

B. Isometric

C. Concentric

D. Eccentric

A

D. Eccentric

39
Q

According to the eatwell plate, what is one piece of healthy eating advice that underpins a healthy diet?

A. Eat fewer fruits and vegetables

B. Eat less fish

C. Eat less salt

D. Eat fewer starchy foods

A

C. Eat less salt

40
Q

Which of the following is within the professional boundaries of an exercise professional?

A. Write detailed diet plans

B. Recommend weight loss diets

C. Reinforce healthy eating guidelines

D. Offer clinical nutrition services

A

B. Recommend weight loss diets

41
Q

An indicator that training may need to be regressed would be:

A. Improved agility

B. Reduced blood pressure

C. Reduced performance

D. Improved balance

A

C. Reduced performance

42
Q

Which of the following exercise approaches is beneficial for improving posture?

A. Training muscles in isolation

B. Training muscles to failure

C. Training anterior muscles

D. Training through full range of motion

A

D. Training through full range of motion

43
Q

Ectomorphs are well suited to which type of physical activity?

A. Heavy weight training

B. Long distance running

C. The shot put

D. Sprinting

A

B. Long distance running

44
Q

Specificity of training refers primarily to the:

A. Frequency

B. Intensity

C. Time

D. Type

A

D. Type

45
Q

The Eatwell plate guidance recommends that salt intake should be limited to how many grams a day?

A. 2

B. 4

C. 6

D. 8

A

D. 8

46
Q

Venous return is assisted by:

A. Muscle contraction in the lower limbs

B. Muscle relaxation in the lower limbs

C. Increased blood pressure

D. Decreased blood pressure

A

A. Muscle contraction in the lower limbs

47
Q

Which of the following exercises would be most appropriate immediately post birth?

A. Sit ups

B. Pelvic floor exercises

C. Crunches

D. Oblique cross-overs

A

B. Pelvic floor exercises

48
Q

What advice should be given to wheelchair users working with resistance machines?

A. Check for pressure sores

B. Check the equipment is maintained

C. Lift a lower weight

D. Perform fewer repetitions

A

A. Check for pressure sores

49
Q

What is a long-term adaptation to regular cardiovascular training?

A. Reduced resting heart rate

B. Reduced cardiac output

C. Increased blood pressure

D. Increased risk of heart disease

A

A. Reduced resting heart rate

50
Q

What is a dietary source of fat?

A. Oranges

B. Cheese

C. Pasta

D. Bread

A

B. Cheese

51
Q

Stretching the upper trapezius and strengthening the rhomboids will help to improve:

A. Lordosis

B. Flat back

C. Scoliosis

D. Kyphosis

A

D. Kyphosis

52
Q

What may be an indicator that training should be regressed?

A. Improved strength

B. Improved fitness

C. Reduced performance

D. Reduced heart rate

A

C. Reduced performance

NVQ level 2 fitness Instructing (Gym) (17 decks)

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