The answer must be strictly filled out by a doctor before the start of any physical activity.

Are you looking to start an exercise program to get back into shape and live a healthier lifestyle? An exercise routine may feel time consuming — but no matter what type of workout you choose, or how busy your schedule is, it’s critical that you don’t skip warming up before your workout, or cooling down afterwards.

Table of Contents Show

Why Warming Up and Cooling Down Is So Important
Benefits of Warming Up
Benefits of Cooling Down
What Happens If You Don’t Properly Warm Up and Cool Down?

You’d be surprised how many people decide they don’t need to warm up before working their core, or that it’s fine to skip their cool-down after jogging on the treadmill. In most cases, it’s not because people hate doing the warm up or cool-down, but because they want to save time. After all, it is just the main part of the workout that counts, right?

Unfortunately, it’s not just the main part of your workout that matters — and the people who skip the processes before and after a workout may be doing more harm to their bodies than they realize.

Why Warming Up and Cooling Down Is So Important

A warm-up and a cool-down both involve doing exercises at a lower intensity and slower pace, which improves your athletic performance, prevents injuries, and helps with recovery from exercise.

Warm up activities include light jogging, or cycling slowly on a bike. Warming up before exercise prepares your cardiovascular system for physical activity, by increasing the blood flow to your muscles, and raising the temperature of your body. It also helps to lower the risk of getting injured — when your muscles are adequately warmed up, the movements, stretches, and strain you put on them during your workout is less severe. This also minimizes muscle soreness.

Cooling down after your workout aims to gradually bring your heart rate and blood pressure to its normal level — the level it was at prior to exercising. During your workout, your heart rate has been pumping much higher than it does normally, and it’s important to ease it back down instead of abruptly stopping all motion. Cooling down also helps to regulate your blood flow, which is especially important for people who undertake endurance sports such as long distance running. To safely cool down, gradually reduce the pace of your exercise during the last 10 minutes of your session — for example, if you’re jogging, reduce your pace to a brisk walk for the last 10 minutes.

Benefits of Warming Up

Improved Performance
Warming up improves your athletic performance in the following ways:

Improved Blood Flow — Warming up for 10 minutes with an easygoing activity improves blood flowing to your skeletal muscles, and opens up blood capillaries. Your blood carries the oxygen needed for your muscles to function, so increasing your blood flow is one of the best things you can do to set your muscles up for a workout.
Improved Oxygen Efficiency — When you do a warm-up exercise, oxygen is released from your blood more readily, and at higher temperatures. Your muscles demand higher amounts of oxygen while exercising, so it’s important to make this oxygen more available through a warm-up activity.
Faster Muscle Contraction/Relaxation — Warming up with physical activity raises your body temperature, which in turn, improves your nerve transmission and muscle metabolism. The end result? Your muscles will perform faster and more efficiently.

Injury Prevention
Warming up prevents injuries by loosening your joints, and improving blood flow to your muscles — making your muscles less likely to rip, tear, or twist in a harmful way during your workout. Stretching also helps prepare your muscles for the physical activities you’re about to perform.

Mental Preparation
A side benefit of warming up is that your brain will become focused on your body and your physical activity as you go through the process. This focus will carry over into your training session to help you to improve your technique, coordination, and skill.

Benefits of Cooling Down

Recovery
After intense exercise, lactic acid builds up within your system, and it takes time for your body to clear it out. Cooling down exercises (such as stretches) can aid this process of releasing and removing lactic acid, helping to speed up your body’s recovery post-workout.

Reducing DOMS (Delayed Onset Muscle Soreness)
While muscle soreness is to be expected after exercise, a significant amount of DOMS is very uncomfortable, and can prevent you from exercising in the future. A study performed by California State University found that moderate intensity cycling after strength exercise helped to reduce DOMS. Cooling down after exercise helps to alleviate excessive muscle soreness, keeping you more comfortable and allowing your body to bounce back before your next workout.

What Happens If You Don’t Properly Warm Up and Cool Down?

Increased Risk Of Injury

Over 30% of injuries seen by sports medicine clinics are skeletal muscle injuries — which can be easily prevented by warming up and stretching.

Blood Pooling

If you stop exercising abruptly without cooling down, your muscles will suddenly stop contracting vigorously. This can cause blood to pool in the lower extremities of your body, leaving your blood without as much pressure to be pumped back to the heart and brain. As a result, you may dizzy and lightheaded, and you may even faint.

Increased Stress On Cardiovascular System

Warming up helps you to gradually increase your heart rate and breathing to a level that will be able to meet the demands of your workout. If you start exercising at a strenuous level without warming up first, you will place unnecessary stress on your heart and lungs.

A study was performed on 44 men to examine the effects of high intensity exercise on the heart. The subjects had to perform 10 to 15 seconds of intense exercise on a treadmill, without a warm-up. The results showed that 70% of subjects had abnormal ECG readings because of the inadequate oxygen supplied to the heart — in essence, their hearts weren’t ready to perform at the high rates required for the intense exercises.

The next time you feel like you can’t spare the extra 10 minutes to cool down after running, think carefully about the effect it will have on your body. Those 10 minutes certainly seem worth it when you consider that you’re helping prevent injuries to your body, improve your performance, and aid your post-workout recovery.

Health refers to a state of complete physical, mental, and social well-being and not merely an absence or presence of diseases or injuries.	TRUE
The long-term goal of this Physical Education is to encourage you to buy equipment that will make you physically fit and well.	FALSE
The main goal of Physical Education is to make everyone move for a lifetime.	TRUE
To bend and twist your joints with ease and without the risk of injuries is ________ at work.	Flexibility
Physical Education aims to develop your motor skills as wells as your applied knowledge.	TRUE
Physical Education aims to develop your motor skills as wells as your applied knowledge	TRUE
Physical Education aims to develop your motor skills as wells as your applied knowledge.	Poor Nutrition
Refers to the structure of the body which consists of muscles, bones, organs, and water.	Fat Free Mass
Which of the following activities can best develop Cardiovascular Endurance?	Running
Type of physical activity that requires planned, structured, and repetitive bodily movements with the objective of improving one's physical fitness.	Exercise
Mary started to run 3 kilometers and a month after training can already finish a 10- kilometer distance. This means that throughout her practice her _____ has shown improvements.	CV Endurance
To bend and twist your joints with ease and without the risk of injuries is ________ at work.	Flexibility
A state of complete, physical, mental, and social well-being. It is not merely the absence or presence of diseases or injuries.	Health
Gelo is a contortionist in the circus, he does not have troubles in fitting his body in small spaces. This means that Gelo has a good _____.	Flexibility
This refers to the process of becoming aware of and making choices towards a more successful existence.	Wellness
A type of wellness which entails a person to eat well, exercise, and avoiding harmful habits	Physical
Andy wanted to know her Body Mass Index. In order to this she needed to get her body weight and height in kilograms and meters, respectively. BMI is the test necessary to measure a person's _______.	Body Composition
Wellness refers to a person having an optimal health and vitality.	TRUE
Anne wants to attend Yoga classes. She is hesitating to do so because she lacks ______ in her joints.	Flexibility
The long term goal of the course is make you move and choose physical fitness for a lifetime	TRUE
It is set of physical attributes that allow the body to respond or adapt to the demands of stress and physical effort	Physical Fitness
To understand fitness and physical activity, one must learn the purpose and importance of learning Physical Education.	TRUE
Eric spends most of his days sitting in front of the TV and eating junk food. His _____ fitness component will be the most affected by this habit.	Body Composition
Positive attitudes are also developed through being physically fit and active.	TRUE
To lift a heay object from the floor once is _______ at work.	Muscular Strength
This refers to bodily movements produced by the skeletal muscles that require energy expenditure and produces progressive health benefits.	Physical Activity
The Doctor's Clearance is a test which evaluates your current physical capacity and Doctor's your exercise history before you engage in an exercise program.	FALSE
This is the ability of a muscle or a muscle group to remain contracted or to contract repeteadly for a long period of time.	Muscular Endurance
Health-related fitness components refer to your body's overall health and functionality.	TRUE
The Waiver is a pre-course requirement and an agreement between you and AMAESHI.	TRUE
Lorraine has a very stiff shoulder which hinders her when reaching for things at the top of the cupboard. She tried stretching to improve her _______.	Flexibility
Physical Activity Readiness Questionnaires are designed to determine your overall physical capacity.	TRUE
Motor skills refers to anything that allows you to move and use your body to expend energy	TRUE
A person can begin any exercise program without the need to consult a trained professional.	FALSE
Nikki is overweight, she decided to go on a strict diet and go the gym regularly to remedy this problem. Based on this statement, which component of fitness determines a person's weight and proportions?	Body Composition
It is the amount of force a muscle can produce with a single maximum effort.	Muscular Strength
Mila carried a 100-lb. barbell with a single effort and placed it back in the rack. Mila showed an incredible _____ when she successfully did the activity.	Muscular Strength
Waiver, Agreement to Participate, and Doctor's Clearance are all necessary to ensure your safety.	TRUE
Contracting your muscles for a prolonged period of time without feeling easily tired is an exhibition of good _________.	Muscular Endurance
A type of wellness where you ensure to develop your critical thinking and creativity.	Mental Wellness
Exercise and physical activity is painful and should not be included in a person's life.	FALSE
The overall proportion of your fat mass and lean tissues refers to your ________.	Body Composition
Motor skills refers to anything that allows you to move and use your body to expend energy	TRUE
Motor skills refers to anything that allows you to move and use your body to expend energy	Physical Fitness
Jane loves running, she usually covers 10 kilometers on a weekly basis. Based on this, Jane has a strong _______.	CV Endurance
Wellness refers to a person having an optimal health and vitality.	TRUE
Jeff wanted to place the new water gallon over the water dispenser. The _____ fitness component is involved in doing this explosive task.	Muscular Strength
Andy wanted to know her Body Mass Index. In order to this she needed to get her body weight and height in kilograms and meters, respectively. BMI is the test necessary to measure a person's _______.	Body Composition
There are 7 dimensions of wellness, some of these include, physical, emotional, and mental wellness.	FALSE
This refers to having an optimal health and vitality.	WELLNESS
Refers to a physical activity that requires planned, structured, and repetitive bodily movements with the objective of improving one's physical fitness.	EXERCISE
The long-term goal of this Physical Education is to encourage you to buy equipment that will make you physically fit and well.	FALSE
The PAR-Q should be signed by your doctor, clearing you in engaging in physical activity	FALSE
The three dimensions of health include all of the choices EXCEPT:	SOCIAL HEALTH
Lorraine has a very stiff shoulder which hinders her when reaching for things at the top of the cupboard. She tried stretching to improve her _______.	FLEXIBILITY
Positive attitudes are also developed through being physically fit and active.	TRUE
Physical activity and exercise does not improve a person's physical fitness.	FALSE
Engaging in a Marathon involves a person to have high level of ___________.	CV ENDURANCE
A health-related fitness component which refers to your ability to perform prolonged, large-muscle, dynamic exercises at different intensities.	CV ENDURANCE
Which of the following activities can BEST develop both Muscular Strength and Endurance?	Resistance Training
A type of wellness which entails a person to eat well, exercise, and avoiding harmful habits	Physical
The long term goal of the course is make you move and choose physical fitness for a lifetime.	TRUE
Physical Education aims to develop your motor skills as well as your applied knowledge.	TRUE
These are inherited traits that you got from your parents or ancestors.	Genes/Hereditary Traits
is specifically designed to check and gauge a person's overall physicality before engaging in strenuous activities.	Doctor’s Clearance (not sure)
must be strictly filled out by a Doctor before the start of any Physical Activity.	Medical Release Form (not sure)
This refers to a state of complete, physical, mental, and social well-being; it is not merely the absence or presence of diseases or injuries.	Health
Physical Education aims to develop your confidence and lifetime of physical activity.	TRUE
A type of wellness which refers to your constant monitoring and exploring of thoughts and feelings and finding solutions to solve any obstacles along the way	Social
Being well in this avenue of your life means that you respect and live in harmony with your immediate surroundings	Planetary Wellness
The range of motion available in joints.	Flexibility
All of the following are factors that can affect your health, which among the choices is the BIGGEST contributing factor?	Lifestyle
Poor lifestyle, heredity, and height are some of the factors that can affect a person's overall health	FALSE
Medical clearances are not important in performing exercise activities.	FALSE
Spiritual wellness refers to your ability to protect yourself with the hazards of the environment.	FALSE
Andrew enjoys going to the gym and he enjoys weight lifting. The health-related fitness component at work is _____.	Muscular Endurance
Maintaining a means that a person is providing the body with proper nutrition through a conscious decision of preparing meals.	Healthy Diet
The two components of Physical Fitness are -related and skill-related fitness components.	Flexibility (not sure)
All of the following are the basic concepts of fitness EXCEPT:	Poor nutrition
This refers to the overall tissue composition of the body.	Body Composition (not sure)
Jane wanted to tone her body. She enrolled in the gym to perform weight training exercises. The component of fitness that she needs most is _____.	Body Composition
Which of the following is the most beneficial practice to maintain a healthy heart?	Exercise regularly and make good food choices
What test measures your body's ability to balance itself and maintain Center of Gravity?	Stork Balance Test
Mike can move from both ends of the court in just a few seconds and his opponents always fail to catch up with him. This shows that Mike has good ____.	Agility
A person with an 18.5-24.9 kg/m2 Body Mass Index is in the Normal Weight Range.	TRUE
A test use to determine the upper body strength of males is called	flexibility
When you perform a golf swing, the skill-related fitness component mostly at work is ______.	Speed
Hamstring Stretches and Yoga poses are basic exercises to improve your lower body's flexibility.	TRUE
Hypertension is a condition in which blood flow to the heart is reduced because of blockages in the arteries.	FALSE
The BEST exercise that targets your tricep muscles are your _____.	Tricep Extensions
A health-related fitness component that is directly related to the skill-related fitness component of power.	Muscular Strength
The ability to retain the center of mass above the base of support in a stationary position.	Static Balance
Jaime did the stork test and found that he cannot stand straigth with one leg for a prolonged period. When he performed this test, he wanted to know his body's ability to _____.	Balance
The Sit and Reach Test is used to evaluate the of your hamstrings.	flexibility
_____ refers to a subjective assessment of effort or intensity.	Ratings of Perceived Exertion
Lack of oxygen delivery to the brain could result to a condition known as ______.	Stroke
Body Mass Index is calculated by dividing your weight in kilograms to your height in meters.	FALSE
It is the ability to maintain equilibrium while moving or stationary.	Balance
Maximal Heart Rate is the difference between your Heart Rate Reserve and Resting Heart Rate.	FALSE
The skill-related fitness component greatly related to muscular strength and endurance is _____.	POWER
The 3-minute Step Test is designed to measure your Cardiovascular Endurance.	TRUE
Tension and stress are contributing factors to a healthy and functioning heart.	FALSE
The bicuspid valve is responsible for preventing the backflow of blood from the left atrium to the left ventricle.	TRUE
The muscles at the back of your legs are called _______.	HAMSTRINGS
The skill-related fitness component that is greatly needed in Sprinting/Running.	Speed
Jake has a waist measurement of 32 cm, and a hip measurement of 38 cm. Based on these data, what is Jake's waist-hip ratio?	0.84 cm
In volleyball, Jane was able to successfully receive a speeding open attack or a spike from the other team. This clearly shows that she has good ______.	Reaction Time
is a disease which refers to the lack of oxygen supply to the brain.	Stroke
This refers to your ability to respond and react quickly to a certain stimulus.	Reaction Time
In performing the Sit and Reach Test the distance of your feet must be ______.	Hip Width
Fitness Tests are important to determine your level of fitness and overall progress.	TRUE
To measure your pulse rate, you can use your thumb to palpate your carotid artery.	FALSE
The heart is a muscle and in order for it to be stronger, one must exercise.	TRUE
the valve is responsible for preventing the backflow of blood between the right atrium and the right ventricle	Tricuspid
The test that is used to measure the power of your lower body is known as the _______.	Vertical Jump Test
A person with a normal blood pressure has a BP reading of ______?	120/80
Low Density Lipoproteins or LDLs are considered as "good cholesterol" which are needed in the body	FALSE
The heart is composed of the atria and	Ventricles
A normal blood pressure has a systole over diastole of	Hypertension
The sit and reach test is designed to measure a person's muscular endurance.	FALSE
Swimming is a race that begins with either a gun or horn start, the component of fitness that is at work in this stimulus is _____.	Reaction Time
This refers to your ability to perform motor tasks accurately and smoothly using body movements and the senses.	Coordination
The lungs are part of the Cardiovascular System and is responsible for blood oxygenation.	TRUE
Playing Basketball requires you to shift your body quickly from Point A to Point B. This is _______at work.	Agility
The Waist-Hip Ratio is used to determine a person's predisposal to different health-related disease	TRUE
The heart is composed of ONLY two chambers.	FALSE
The duration for the ideal exercise prescription of a healthy heart is between ______.	20-60 minutes
Jeon broke his back from moving his mother's closet across her room. This means that Jeon lacks the skill-related fitness component of _____.	POWER
All of the following are guidelines in performing the push-up test, EXCEPT:	The belly sinks to the floor as the downward movement of the push-up is done
The muscles at the back of your legs are called _______.	Hamstrings
unit of measure is used in determining your Body Mass Index.	Body Composition (not sure)
Stress is considered a risk factor that can be detrimental to the heart function.	TRUE
Part of the heart that serves as reservoirs for both unoxygenated and oxygenated blood.	Atria
Genes, ethnicity, and lifestyle, are factors that can affect your height.	FALSE
` The ability to retain the center of mass above the base of support in a stationary position.	Static Balance
All of these exercises target your shoulder muscles EXCEPT:	Bicep Curls
Which of the following is not a material needed in performing the sit & reach test?	step box
What is the best way to improve Cardiovascular Endurance?	Aerobic Training
A person is playing tennis and he decides quickly to change from point A to point B. What type of skill-related fitness component is at work in this situation?	Agility
A component of fitness that usually involves movements that are explosive in nature.	POWER
The Sit and Reach Test is designed to measure you abdominal endurance.	FALSE
A successful end position of a military push-up is when your elbows are locked and your arms are stretched located just under your shoulders.	TRUE
All of the following are factors that can affect the health of your heart, which of the following is the BIGGEST contributing factor for heart diseases?	Lifestyle
This is the medical term which refers to chest pains.	Angina Pectoris
What test measures the ability of your hand-eye-coordination?	Wall-Toss Test
The normal heart rate at rest or before exercise is between _______ beats per minute.	60-100
bring blood AWAY from the heart.	oxygen-rich (not sure)
Bad habits like smoking, drinking, and overeating put the heart at risk for different diseases.	TRUE
The _____ test is designed to measure a person's Cardiovascular Endurance.	3-minute step test
The Crunch Test is designed to measure your abdominal endurance.	TRUE
Activities like, Gymnastics, Dancing, & Walking all need the body's _____.	Coordination
Modified push-ups are for males, while military push-ups are for females.	FALSE
The ____ bring back the blood to the heart in a systemic flow.	veins
test is used to determine whether your body is in the obese, overweight, underweight, or normal zone of fitness.	Classification ( not surE)
A condition in which the walls of arteries and veins become thick because of age.	Arteriosclerosis
Your military push-ups will be inaccurate if your _______.	Belly Dips
What test measures your body's ability to balance itself and maintain Center of Gravity?	stork Balance Test
This is a type of balance where a person maintains balance while moving.	Dynamic Balance
It is another valve in the heart responsible for preventing backflow of blood between the heart and other parts of the body.	Aortic-Semilunar
Gela is a blocker in her volleyball team. Blocking is one of the skills in volleyball that requires a lot of _____ so that the ball will return to the other side quickly	REACTION TIME
The fitness test requires you to measure your Resting Heart Rate and Heart Rate after exercise.	3-minute Step Test
The ________ test can be used as a tool to measure your Speed.	20-m Dash
Andrew wanted to engage in weight lifting. What skill-related fitness component does he need to lift a load or weight at its heaviest?	POWER
In getting your waist and hip ratio, you need to use a measuring tape for the test.	TRUE
Men who are under the low risk category have ______ Waist-Hip Ratio.	< 0.89
Which of the following tests determines your body composition.	Waist-Hip Ratio
A heart attack is also known as a Myocardial	Infarction
Systole and Diastole are measurements that can be used to determine whether a person has	hypertension
What test measures the explosive power of your legs?	Vertical Jump Test
Soccer and Basketball both need your skills of speed and ______.	agility
In order to practice a skill regularly, the minimum number of time required is?	30 minutes
The normal Body Mass index is between the ranges of __________.	18.5-24.9 kg/m2
The heart serves as the main ____ of the body responsible for distributing all the oxygen-rich blood within its systems.	pump
Physical activity and exercise are contributing factors to having a healthy heart.	TRUE
All of the following are guidelines for your Crunch Test EXCEPT:	Feet moves(not sure)
Part of the body composition test is your height, weight, 3-minute step test, and Waist-Hip Ratio.	FALSE
A regular resting heart rate for individuals who are not athletes range between	60- 100
Responding to a gun start is _________ at work.	REACTION TIME
All of the following are intervals for calculating Heart Rate measurements EXCEPT:	20 secs X 4
A fit heart muscle will result to an increase in heart muscle size and power.	TRUE
A condition in which arteries become thick and non-elastic is called	Arteriosclerosis
The Crunch Test is designed to measure your abdominals' _____.	Endurance
It is the skill-related fitness component greatly needed in the sport of Swimming.	Coordination
In computing for Body Mass Index the final unit of measure is _____:	Kg/m2
It is the valve responsible for preventing backflow of blood between the heart and lungs.	Pulmonary-Semilunar
The medical term used for referring to chest pains due to blocked arteries is	Angina Pectoris
All of these tests are designed to measure your body composition EXCEPT:	Crunch Test
The exercise, lateral raises, is aimed at developing the muscles of your chest.	false
A regular resting heart rate for individuals who are not athletes usually range from 120-150 beats per minute.	FALSE
To perform a crunch test, you only need to tap your knees and crunch through your neck.	FALSE
Singing while dancing is one of Beyonce's many talents. Her good sense of _____ makes her one of the great performers on stage all over the world.	Coordination (not sure) reaction time (wrong)
Which among the following exercises is best suited to target the muscles of the abdominals?	Planks
The ideal exercise to improve flexibility among the choices below is:	Stretching
A skill-related fitness component that is GREATLY needed in Gymnastics.	Balance (not sure)
Tina wants to know whether she is at a risk of getting high blood pressure. Which of the following fitness component can most accurately determine this factor?	Body Composition
is a condition where pressure of blood is beyond normal.	High-Blood (Not sure)
Climbing a tree is a simple activity that requires you to have good ____.	Balance (not sure)
Making good lifestyle choices is a big step to improving your health and wellness.	TRUE
All of the following refer to the functions of bones EXCEPT:	Production of bile
The normal resting heart rate is between _____ beats per minute.	60-100 bpm
Physical Education does not help motivate a person's goal of achieving fitness.	FALSE
Planting rice or the suicide drill is a good activity to enhance a person's ____.	Agility
Muscles are composed of connective tissues, myofibrils, muscle fibers, and several motor units.	TRUE
Mark recently found out that he is in the overweight scale of the BMI standards. This simply means that he needs to improve his ____ in order to live a better lifestyle	Body Composition
Muscles make up forty (40) percent of our body mass and are responsible for movement.	TRUE
A condition that affects the blood vessels of the heart and its surrounding muscles.	Coronary Heart Disease
The heart is divided into ___ equal chambers.F115	4
What is known as the long part of the bone that can be found along the arms and legs?	Shaft
Marie wants to join a half marathon (21 km) race in November. In order to be successful in the race she must strongly build on her ___.	CV Endurance
What part of the musculoskeletal system attaches bones to the muscles?	Tendons
A very sharp and involuntary pain felt in the muscles, usually along the limbs and is caused by dehydration.	Muscle Cramps
The growth plate is a part of the bone that grows off as maturity begins.	TRUE
Health refers to a state of complete physical, mental, and social well-being and is not merely the absence of diseases or injuries	TRUE
Which statement does not belong in the group?	The heart rests
The part of the heart that serves as the transporter of blood to the lungs and to the whole body	Ventricles
To convert your height from inches to meters you need to multiply it by:	0.0254 meters
Stop activity then stretch painful area.	Side Stitches
Physical Fitness refers to the body, mental health refers to the mind, and social health refers to the spirit.	FALSE
What is the best way to prevent chafing?	Wear synthetic material
Bones are responsible for digesting food and delivering nutrients to the body in the form of tissues	FALSE
A successful fitness journey lies only on your knowledge and little on your physical effort.	FALSE
To easily adapt to changes within your social circle is an example of interpersonal wellness.	FALSE
The ability to perform motor tasks accurately and smoothly using body movements and the sense organs.	Coordination
This discomfort occurs when fluid accumulates right under the skin due to excess friction.	Blisters
Stretch painful area upon onset of discomfort.	Muscle Cramps
The myofibrils when bound together are called	Epimysium (wrong)
To develop the body, mind, and spirit helps a person reach optimal health.	TRUE
All of the following are ways on how to calculate for your body composition EXCEPT:	Sit and reach
Atrophy is a condition in which muscle size degenerates caused by injuries or age.	TRUE
Exercising improves the quality or strength of your tendons, ligaments, and cartilages.	TRUE
Sandro wants to join the 400-meter dash race in their school. In order to last in the race, Sandro must build the health-related fitness component of ____	Muscular Endurance Strength that refers to the amount of force that can be exerted in relation to one's own body weight.
Strength that refers to the amount of force that can be exerted in relation to one's own body weight.	Relative Strength
To manage stress effectively is one way of maintaining your overall health and wellness.	TRUE
Exercise refers to bodily movements produced by the skeletal muscles that require energy expenditure.	FALSE
Which test is used to determine a person's current CV Endurance level?	3-min. Step Test
Take a warm bath after exercise to prevent _______.	Muscle Soreness
Jane engaged in a Yoga class for 3 days now, she noticed that she can't do the Indian seat efficiently because her hips were lacking ____.	Flexibility
A discomfort in which prevention and treatment are corn pads and/or donut pads.	Blisters
Strength training makes you flexible, increases your speed, and tones the muscles of your body	FALSE
For open ______, clean it, use antiseptics and bandages and leave the skin in place.	Blisters
What type of muscle is involuntary and is usually found in the internal organs?	Smooth
All of the following are causes of shin splints, EXCEPT:	improper breathing
This type of discomfort can be prevented by wearing synthetic or non-abrasive materials that glide with the skin as you perform exercise.	CHAFING
Hypertrophy refers to the degeneration of muscle size caused by injuries, age, and inactivity.	FALSE
Who is stronger between the two?	50-lb person that lifts 500 pounds
Marie wants to join a half marathon (21 km) race in November. In order to be successful in the race she must strongly build on her ___.	Muscular Endurance (Not sure) Muscular Strength (wrong)
Why are fitness tests important?	Because it helps you set your goals
The best treatment for muscle cramps is adding more meat/protein in your diet.	FALSE
This discomfort occurs when fluid accumulates right under the skin due to excess friction.	Blisters
Avoid cotton materials because it creates too much friction when wet.	CHAFING
If a person has a large number of fast-twitch muscle fibers, he/she has higher _____.	chances of increasing muscle size
A waiver is used to ensure an agreement between the student and AMAESHI regarding physical activities that are to be performed within the student's own guidance.	TRUE
Amelia is a gymnast for the floor event, in order for her to perform wide splits, she needs to improve on her ____ on a daily basis.	FLEXIBILITY
Anorexia Nervosa is a condition in which a person engages in recurrent episodes of binge eating following by purging.	FALSE
Andrew is very conscious about the type of food he consumes daily and he even has a food log to keep track of all the calories he has consumed. Based from this Andrew must have good ____.	Body Composition
After exercising the chemical waste products that build up on the muscle are known as	Lactic Acid
Bones contain which are responsible for production of blood.	bone marrow
Angelina wants to join the Body Builders Association. What is the most significant healthrelated fitness component she needs to develop to be successful in this?	Body Composition
It is a condition in which a sharp pain is felt just under the ribs, typically on the right side of the abdomen	Side stitch
A condition in which there is a blockage within the arterial walls which eventually leads to the lack of oxygen and blood flow within the body.	Heart Attack
bones are responsible for digesting food and delivering nutrients to the body in the form of tissues.	FALSE
The two classifications of skeletal muscles are known as slow-twitch and fast-twitch muscle fibers.	TRUE
Intermittent exercises done within a week is a preventive measure for this exercise discomfort; which lessens the chances of further aggravating it into an injury	Shin Splints
What is the best way to prevent chafing?	Wear synthetic material
Men have larger and bulkier muscles because of the high levels of estrogen hormones within their bodies.	TRUE
What part of the musculoskeletal system is the place in which bones meet?	Joints
These are considered as "good cholesterols" and are found in food sources like fish, vegetables, and grains	Plaque (not surE)
Bones are made up of the following materials EXCEPT:	Sodium (not sure) Collagen (wrong)
This is the nonspecific response of the body to any demand made upon it in order to maintain physiological equilibrium.	Eustress or Stress
The new formula for computing Maximal Heart Rate is:	208 - (.7 X age
The myofibrils cover the different muscle groups of the body.	FALSE
To sit up straight and to dance are both activities that require a person's ability to ____ .	Coordination
To easily adapt to changes within your social circle is an example of interpersonal wellness.	FALSE
Gently massage painful area.	Muscle Cramps
Are muscles found within the arms and legs of the body.	Epimysium
What are parts of the musculoskeletal system that connect/attach bone to bone?	LIGAMENTS
Doctor's clearance, PAR-Q questionnaires, and Agreement to participate are all used to gauge your level of comprehension.	FALSE
To sit up straight and to dance are both activities that require a person's ability to ____ .	Coordination (not sure)
The ____ is the part of the bones that is long and gives the limbs of the body its specific lengths.	shaft
Any discomfort felt in the body during an exercise requires you to slow down or completely stop the activity.	TRUE
Wear double socks.	Blisters
Physical Fitness refers to the process of becoming aware of and making choices towards a more successful existence.	FALSE
Which is NOT a contributing factor to a person's height?	DIET
Muscles soreness is the most common discomfort felt after exercise.	TRUE
Physical Wellness refers to your habits of eating well, exercising regularly, and avoiding harmful habits.	TRUE
Males are required to perform the military push-ups because ____.	They have bigger built
Jo can lift a 200-lb barbell squat successfully for a maximum of three attempts. Definitely, Jo is executing the skill of _______ efficiently	Power
What is the best way to prevent chafing?	Wear synthetic material
Exercise equipment like dumbbells and barbells are FULLY REQUIRED by AMAESHI for you to be succesful in the course.	FALSE
The Physical Activity Readiness Questionnaries (PARQ) contain questions used to gauge your availability for exercise.	FALSE
Wear appropriate footwear: enough to cushion the force impacted on the body from the floor.	shin splints
Muscles are composed of connective tissues, myofibrils, muscle fibers, and several motor units.	TRUE
Apply ice on painful area.	Shin Splints
It is the ability to change the position of the body quickly and accurately.	Agility
This is a condtion brought about by the process of aging where arterial walls thicken and harden	Arteriosclerosis
Refers to pain along or just behind the tibial bone.	Shin Splints (not sure) Muscle cramps – muscle soreness (wrong)
Age generally contributes to bone and muscle loss, while inactivity leads to higher chances of obtaining unnecessary injuries.	TRUE
A condition where the brain lacks oxygen necessary to function efficiently.	Stroke
The requirements of the course include a doctor's clearance and a waiver or an agreement to participate.	TRUE
Mark recently found out that he is in the overweight scale of the BMI standards. This simply means that he needs to improve his ____ in order to live a better lifestyle	BODY COMPOSITION
Men have larger and bulkier muscles because of the high levels of estrogen hormones within their bodies.	FALSE
Physical Fitness refers to the body, mental health refers to the mind, and social health refers to the spirit.	FALSE
Regular physical activity is the best way of maintaining a lifetime of health and wellness.	TRUE
For open ______, clean it, use antiseptics and bandages and leave the skin in place.	BLISTERS
To perform the sit and reach test these are the following guidelines EXCEPT:	Feet are together
this is type of exercise discomfort that is very common in individuals who are engaged in running activities.	Shin Splints
Relative Strength refers to the amount of force applied to the bone through physical exertion.	FALSE
Carla needs to accomplish a stork test for her fitness test. This test is measuring her ability to ________ her body	BALANCE
Refers to pain that is commonly felt by runners who engage in long-distance running or continuous training.	Shin Splints
All forms of stressors are inevitable and are always present in a person's life.	TRUE
Marie wants to join a half marathon (21 km) race in November. In order to be successful in the race she must strongly build on her ___.	CV ENDURANCE
Stretch painful area upon onset of discomfort.	MUSCLE CRAMPS
What part of the bone is found on top of the shaft that starts of as a spongy bone?	GROWTH PLATE
Anjo can lift 150 kilograms of weight for one full repetition, this means that he has excellent	MUSCULAR STRENGTH
A type of discomfort where a sharp pain is felt just under the ribs, typically on the right side of the abdomen.	SIDE STITCHES
A successful fitness journey lies only on your knowledge and little on your physical effort.	FALSE
The best way to manage a muscle soreness is to _____.	stretch the affected area.
Smooth muscles are voluntary muscles.	FALSE
Lifestyle, genes, psychological disposition, and human ecologic interactions are all of the factors that can affect a person's overall health.	FALSE
Apply petroleum jelly or lubricants.	Blisters
A discomfort in which prevention and treatment are corn pads and/or donut pads.	BLISTERS
Side stitches are usually caused by an improper warm-up and a weak set of abdominals.	TRUE
An exercise discomfort that is caused by friction on the skin through contact with clothing or skin as well.	Chafing
Learning motor skills and gaining applied knowledge are both goals of Physical Education.	TRUE
All of the following are other names for cocaine EXCEPT:	Hemp
Most eating disorders are caused by negative body image.	true
This refers to recurrent episodes of binge eating followed by purging or vomitin which leads to complications within the organ systems	Bulimia Nervosa
The ability to maintain equilibrium with or without body movements.	Balance
Alcohol is a stimulant chemical that affects the brain and excites central nervous activity.	FALSE
Food labels provide consumers with detailed information to help make good food choices.	TRUE
Age, genes, and gender are factors that can affect a person's muscle size.	TRUE
Gently massage painful area.	MUSCLE CRAMPS
The normal blood pressure is ___ .	120/80
Atrophy refers to the development of large muscle fibers through exercise and activities.	FALSE
A successful fitness journey lies only on your knowledge and little on your physical effort.	FALSE
The three types of muscles found in the body are the cardiac, smooth, and skeletal muscles.	TRUE
Which does not belong to the group?	BICEP CURL
Mental Wellness refers to having an active mind while continuously seeking for new challenges to develop your critical thinking.	TRUE
The body is composed of 40% muscle mass where large portions of energy reactions are produced within the body.	TRUE
Muscles aid in giving the body shape, movements, and protection.	TRUE
Which of the following is NOT a treatment or prevention for side stitches:	Wear double socks
All of the following are prevention and treatments for chafing EXCEPT:	Plyometrics
All of the following are prevention and treatments for chafing EXCEPT:	Apply corn pads
Why is heart rate exertion important?	Because it makes exercise more optimal
The shaft is the part of the bone that gives its elongated shape and is usually the structure of the legs and arms.	TRUE
Alcohol is a depressant drug that affects the brain and the nervous system.	TRUE
The Daily Values or Recommended Daily Intake is set at _____ calories.	1,500-2,000
The new definition of physical fitness refers to your ability to meet daily routines without undue fatigue.	FALSE
Muscles soreness is the most common discomfort felt after exercise.	FALSE
A condition in which the heart is not able to pump blood at life-sustaining rates.	Congestive Heart Failure
The best way to manage a muscle soreness is to _____.	stretch the affected area
Choose the best preventive measure for shin splints.	Complete Rest & Recovery
All of the following are sports that involve slow-twitch muscle fibers EXCEPT:	Plyometrics
Apply donut pad/corn pad and lubricant.	Blisters
The 20-meter dash is a skill-related fitness test meant to measure a person's ____.	Speed
Which of the following is NOT a treatment or prevention for muscle cramps:	WARM BATH
The ability to respond and react quickly to a certain stimulus.	REACTION TIME
The following are common treatments for muscle soreness EXCEPT:	CORN PADS
Emotional Wellness refers to monitoring and exploring your thoughts and feelings.	TRUE
An exercise discomfort which is very common in individuals who are engaged in regular physical activity or exercise	Muscle Soreness
A type of muscle fiber which is found in most internal organs and is responsible for involuntary muscle control.	SMOOTH
Gently massage painful area.	Muscle Cramps
This test is used to determine your core strength.	Crunch Test
A type of sharp and involuntary muscle contraction during exercise. It is commonly felt during swimming when a person has not warmed-up properly.	MUSCLE CRAMPS
It is the nutrient found in blood; it is necessary in providing the blood with enough power to deliver oxygen-rich blood throughout the body.	IRON
All of the following are micronutrients, EXCEPT:	FATS
Blood Alcohol Content refers to the percentage of alcohol content in the blood detected with the use of a special equipment	TRUE
These are fats that result when liquid oil has hydrogen added to it to make it more solid.	TRANS FATTY ACIDS
A condition in which a person lacks thyroid hormone production causing severe weight gain.	Hypothyroidism
Eustress is the bad kind of stress that causes feelings of disappointments, failures, and threats. FALSE	FALSE
Proteins are the first energy source of the body during exercise.	FALSE
Fish oil, green leafy vegetables, & nuts are examples of ____ fat.	unsaturated
Soup diet and juice diet are kinds of diet	crash
These are non-digestible carbohydrates that are commonly found in plants and are responsible for digestion and bowel movement.	fibers
Smoking increases the healing time of wounds and injuries.	FALSE
A type of coping where a person seeks immediate, temporary relief from stress through distraction or self-indulgence.	AVOIDANT COPING
Smoking decreases your life expectancy by ____ minutes.	11mins
Refers to energy derived from food when food is broken down and synthesize into smaller units that can be used up by the body	Carbohydrates
Emotional stressors are also known as psychosocial stressors that bring about troubling thoughts.	TRUE
A type of essential nutrient taken from the soil when we consume both animal and plant products.	minerals
Smoking may lead to the following effects, EXCEPT:	increase stamina and energy
Psychoactive drugs do not directly damage the brain when a person intakes them.	FALSE
Most weight problems are usually caused by poor lifestyle choices (e.g. bad eating habits, sedentary lifestyle).	TRUE
Anorexia and Bulimia Nervosa usually affects female adolescents ranging from ages 11-20.	TRUE
Nicotine is a psychoactive drug that builds up within the lungs.	FALSE
Type of stressor which involves heat, noise, overcrowding, climate, and terrain. environmental	Environmental
This referes to daily food choices one makes.	Diet
Tar is a chemical compound that forms in the lungs during the burning of tobacco leaves.	TRUE
Which of the following is NOT a general side effect of drugs to sport performance?	increase energy
Alarm reaction, resistance, and exhaustion are the different phases of the body's General Adaptation Syndrome or G.A.S.	TRUE
All of the following are solutions to improve on body weight/image EXCEPT:	Fad diets
All of the following are macronutrients, EXCEPT:	Vitamin C
Which of the following is NOT a drug timing for taking in Anabolic Steroids?	Binging
Binge eating disorder is usually associated with a person's extreme dissatisfaction with his/her body image.	FALSE
A schedule is the best solution to managing your time and your stresors in general.	TRUE
The Atkin's Diet is the practice of drinking stimulants for intestinal contractions thus, inhibiting weight loss	FALSE
Synergistic action is the effect of mixing two or more drugs at one time.	TRUE
The organ system responsible for growth, development, sexual functions, & metabolism.	ENDOCRINE
The following food are rich in protein, EXCEPT:	CORN
This is a psychoactive drug that is found in cigarettes which causes smoking addiction and dependence	NICOTINE
Which is the best characteristic of saturated fat?	SOLID IN ROOM TEMPERATURE
The psychoactive drug found in the Cannabis Sativa is known as _____.	Delta 9-THC
A disease in which an individual loses control over drinking alcoholic beverages and develops slowly through time.	Alcohoholism
Which of the following is the most common side effect of taking in steroids?	causes excessively bulgy muscles
An average male requires ____ cups of fluids per day.	13
It refers to time that is not committed for work or other duties.	FREE TIME
It contains the nutritional value and the amount of serving per pack in food bought from stores.	FOOD LABEL
Binge eating disorder is a fixation with a healthy or righteous eating which may turn into a fixation so extreme that can lead to malnutrition and worst death.	FALSE
It is a form of positive stress and can be found by doing recreational activities.	eustress
Eustress referes to negative stress or stress that contributes to health problems.	FALSE
A good amount of High-Density Lipoprotein (HDL) in the body is beneficial to one's health.	FALSE
When dieting slow & permanent weight loss programs are the most effective solution.	TRUE
These are considered as "bad fats" and should only be consumed in limited amounts, otherwise it may cause plaque and health-related diseases.	SATURATED FAT
Emphysema is a condition in which the air pipes become swollen causing the person to have shortness of breath	TRUE
This is the amount of caloric intake that is avaialble for consumption on a daily basis that varies through a person's age, gender, and level of activity.	CALORIES (wrong)
All of the following are ways to relieve stress EXCEPT:	Solitude
A type of discomfort that is a result of improper breathing techniques during exercise.	Side Stitches
All of the following food sources are rich in protein EXCEPT:	APPLES
These are food that are high in sugar but have very little nutrional value.	EMPTY CALORIES
Yoyo dieting refers to a person continuously skipping meals to inhibit weight loss.	False
Alveoli are air sacs in the lungs where gas exchange (oxygen and carbon dioxide) take place.	TRUE
Stress overload refers to having too many stressors which leads to a feeling of not being in control.	true
A body type described to be lean and tall despite the lack of regular physical activity.	Ectomorph
Goal setting should not be a priority in managing your life stressors.	FALSE
A life threatening exercise discomfort that usually occurs in activities that are done in the water.	muscle cramps
Refers to pain that is commonly felt by runners who engage in long-distance running or continuous training.	shin splints
A diet that aids in water loss and nutritional loss in the body because it eases passage of food within the intestinal walls.	Laxatives & Pills
The most influential factor that may affect the functioning of a healthy heart is a person's ____.	Tension & stress (not sure)
Wear smooth clothing or non-abrasive materials - synthetic at best.	chafing
A person who is an ENDOMORPH is considered to be lean and has small bone structures.	FALSE
Binge eating disorder refers to a condition in which a person has extreme dissatisfaction over his/her body leading the person to undergo several forms of surgery to change this.	FALSE
Cocaine is a type of drug that aids in increasing a person's muscle size and overall built.	FALSE
It is a commonly cultivated, trafficked, and abused illicit drug.	Marijuana
All of the following are effects of abusive drinking EXCEPT:	gives you a lot of energy
Environmental stressors are stressors brought about to the body in the form of smoking, alchol, and drug abuse	FALSE
Smoking is the largest preventable cause of illness and premature death and is hazardous to everyone's health.	TRUE
This nutrient forms important parts of the body (e.g. muscles, bones, blood, enzymes, etc.)	Proteins
A condition in which air pipes become swollen and a person experiences shortness of breath.	Emphysema
A body image disorder that commonly affects body builders.	Muscle Dysmorphic Disorder
The Percent Daily Value that is ideal for an average person is between ____ calories.	2,000-2,500
A type of fat that is derived from nuts, seeds, and leafy vegetables.	Polyunsaturated
Hypothyroidism is a condition in which a person lacks the secretion of thyroid hormones which leads to weight gain.	TRUE
These are all common causes of muscle cramps, EXCEPT:	rubbing of skin to skin or clothing
Proper exercise attire is needed for you to be successful in this course.	TRUE
Alaram Reaction, Resistance, and Response are the three stages of the General Adaptation Syndrome.	FALSE
An estimate used to determine the recommended daily protein intake of women is:	2-palm size
Alcohol increases visual and hearing acuity as well as a person's reaction time.	FALSE
The first stage in the General Adaptation Syndrome is _____.	Alarm reaction
The ____ is the part of the musculoskeletal system that can bulk up and help the body in creating several kinds of movements.	muscles
The smoke that enters the environment is classified as mainstream smoke.	FALSE
Luke wants to improve his body built. He has good CV endurance already but in order to develop his muscular strength, he must first begin with _______ exercises.	CV Endurance (not surE)
The psychoactive drug found in tobacco leaves which affects the Central Nervous System.	nicotine
All of the following are solutions to improve on body weight/image EXCEPT:	FAD DIETS
This is a type of nutrient that is composed of inorganic elements which the body needs but only in very small amounts.	proteins
The commonly trafficked and abused illicit drug worldwide is marijuana.	TRUE
The ideal time to work-out after a full meal is between ______ hours.	1-2
A part of the food label which is responsible for giving information about the number of serving available in a food package.	SERVING SIZE
All of the following are characteristics of slow-twitch muscle fibers, EXCEPT:	Can produce rapid contractions
Anorexia athletica is the deliberate lowering of body weight to the point of being underweight and is common in athletes.	TRUE
Stress overload refers to having too many stressors which leads to a feeling of not being in control.	TRUE
A condition in which the liver experiences excessive scarring because of alcohol abuse.	Cirrhosis
All of the following are considered as forms of eustress, EXCEPT:	smoking
These are nutrients that are composed of carbohydrates, fats, and proteins.	Macronutrients
In losing weight, crash diets are the best solution.	FALSE
Play refers to an activity that you do that is purposeful or something that re-creates your character and diverts your attention.	false
The first stage of the General Adaptation Syndrome is known as the stage	alarm reaction
Cocaine is a type of drug that induces euphoria and is absorbed easily in the bloodstream.	TRUE
Meat, poultry, and fish are the major sources of this macronutrient.	PROTEINS
Proper healthy dieting only involves caloric restrictions and not exercise.	FALSE
These are added ingredients in a diet that make-up for nutritional deficiency.	Supplements
A kind of stress that is also known as "positive stress" because it is mentally or physically stimulating.	EUSTRESS
A disorder described as having a fixation with healthy or righteous eating.	Orthorexia
The following food are rich in Vitamin C, EXCEPT:	CARROTS
These are all other names for cocaine, EXCEPT:	cannabis sativa
Type of stressor that is also known as psychosocial stressors that is most common in humans.	Emotional
Which of the following is not a fat-soluble vitamin?	vitamin b
Drinking is associated with addiction and many life-threatening injuries because it is ____.	a depressant drug that affects the brain
Cirrhosis is the common disease obtain from excessive alcohol intake for a prolonged period	TRUE
An exercise discomfort that is caused by friction on the skin through contact with clothing or skin as well.	Chafing
All of the following are functions of bones EXCEPT one:	oxygen Delivery
Your physician's clearance is very important in ensuring your safety and success in your fitness journey.	TRUE
A strict caloric intake incorporated with regular physical activity are the best practices to be done to lose weight the healthy way	TRUE
An eating disorder where a person experiences uncontrollable eating without compensatory purging behaviors.	Binge Eating Disorder
Nina is a triathlete who regularly joins triathlon events and other races. This suggests that Nina has an excellent ____ because she can last for several hours performing strenuous activities.	CV Endurance (not surE)
Nicotine patches are alternatives to stop a person from smoking.	TRUE
Take in fluids to replenish lost electrolytes.	Muscle Cramps
Stressors are anything that place greater than routine demands on the body.	TRUE
Nutrient that is the most concentrated source of energy of the body. It is also used for insulation and cushion for organs.	FATS
The valve responsible for preventing the backflow of blood between the righ atrium and ventricle	Tricuspid
This refers to a person's ability to perform movement in the shortest time possible.	Speed
Warm-up gradually before physical activity and stretch properly after exercise.	Muscle Soreness
Sidestream smoke refers to smoke exhaled by smokers and inhaled by non-smokers.	FALSE
Avoid running on hard surfaces too much.	Shin Splints
Good sleep and gastrointestinal discomforts are effects of long-term smoking to the body.	FALSE
All of the following can be considered as sources of stress, EXCEPT:	Play
Which of the following is the best first-aid to manage muscle cramps?	Do a gradual stretch and a gentle massage