Recommended Levels of Physical Activity: Stay Active, Stay Healthy

Question 1

Which of the following is NOT a benefit associated with regular physical activity?

Accepted Answer

Increased risk of weight gain

Answer

Reduced likelihood of developing chronic diseases

Answer

Improved mood and cognitive function

Answer

Enhanced sleep quality

Question 2

For practical incorporation into daily routines, what is the recommended intensity level for physical activity?

Accepted Answer

Moderate

Answer

Vigorous

Answer

Light

Answer

Very vigorous

Question 3

According to UK government guidelines, what is the recommended amount of moderate-intensity physical activity for adults per week?

Accepted Answer

150 minutes

Answer

90 minutes

Answer

120 minutes

Answer

180 minutes

Question 4

Which of the following is NOT a benefit associated with regular physical activity?

Accepted Answer

Increased risk of weight gain

Answer

Reduced risk of heart disease

Answer

Improved mental well-being

Answer

Increased flexibility

Question 5

What is the recommended minimum duration of a single session of moderate-intensity physical activity?

Accepted Answer

30 minutes

Answer

10 minutes

Answer

20 minutes

Answer

40 minutes

Question 6

Which of the following is NOT typically considered a vigorous-intensity physical activity?

Accepted Answer

Yoga

Answer

Swimming

Answer

Running

Answer

Cycling

Question 7

Define aerobic activity and describe two of its advantages.

Accepted Answer

Aerobic activity is a continuous, rhythmic movement that uses large muscle groups and raises your heart and breathing rates.

Accepted Answer

Aerobic activity is any exercise that can be done for a long time, like brisk walking, running, or swimming.

Answer

Aerobic activity requires special equipment like treadmills or elliptical machines.

Answer

Aerobic activity is only good for people who want to lose weight.

Question 8

Which of the following is considered a vigorous-intensity activity?

Accepted Answer

Running at a fast speed

Answer

Brisk walking

Answer

Cycling at a casual pace

Answer

Light gardening

Question 9

What is the primary purpose of incorporating resistance exercises into a fitness routine?

Accepted Answer

To build muscle strength and endurance

Answer

To improve flexibility

Answer

To increase cardiovascular fitness

Answer

To promote weight loss

Question 10

Which of the following is NOT a recommended way to include physical activity in your daily routine?

Accepted Answer

Sitting at your desk for extended periods

Answer

Taking the stairs instead of the elevator

Answer

Going for a brisk walk during your lunch break

Answer

Joining a sports team or fitness class

Question 11

What is the primary reason for governments to establish physical activity guidelines?

Accepted Answer

To improve the overall health and well-being of the population

Answer

To cut back on healthcare expenses

Answer

To encourage a healthy lifestyle

Answer

To boost productivity and economic growth

Question 12

What are the potential health consequences of not meeting or exceeding the recommended levels of physical activity?

Accepted Answer

Both exceeding and falling short of the recommended levels can have negative long-term health effects.

Answer

Exceeding the recommended levels is always beneficial for health.

Answer

Falling short of the recommended levels has no significant impact on health.

Answer

The recommended levels are only applicable to professional athletes.

Question 13

Which of these strategies is ineffective for promoting physical activity?

Accepted Answer

Avoiding physical activity completely

Answer

Setting achievable goals

Answer

Providing support from friends or family

Answer

Monitoring progress and setting reminders

Question 14

Which of these is a recognized mental health benefit of regular physical exercise?

Accepted Answer

Improved mood

Answer

Increased fat storage

Answer

Boosted immunity

Answer

Reduced risk of injury

Question 15

According to the UK government, how many minutes of moderate-intensity physical activity should healthy adults get each week?

Accepted Answer

150 minutes

Answer

60 minutes

Answer

210 minutes

Answer

300 minutes

Question 16

Which of the following is NOT a benefit of warming up before physical activity?

Accepted Answer

Delayed onset muscle soreness (DOMS)

Answer

Improved blood flow to muscles

Answer

Reduced risk of injury

Answer

Enhanced coordination and reaction time

Question 17

Why is it crucial to overcome barriers to physical activity? Provide practical strategies to address at least one common obstacle.

Accepted Answer

Lack of time and motivation can be addressed by setting achievable goals and choosing enjoyable activities.

Answer

Overcoming barriers is unnecessary because physical activity can be done anywhere.

Answer

Physical activity is only essential for athletes, so overcoming barriers is irrelevant for most people.

Answer

If someone dislikes physical activity, they should abandon efforts to overcome barriers.

Question 18

Contrary to popular belief, physical activity can provide benefits beyond weight loss. True or False?

Accepted Answer

True

Answer

False

Question 19

Which of the following is NOT a benefit of regular physical activity?

Accepted Answer

Increased risk of injury

Answer

Improved cardiovascular health

Answer

Reduced risk of type 2 diabetes

Answer

Enhanced cognitive function

Question 20

What is essential for maintaining a healthy weight through exercise?

Accepted Answer

Combining exercise with a balanced diet

Answer

Exercising intensely for short periods

Answer

Exercising for very long sessions

Answer

Focusing on only cardiovascular exercises

Question 21

Which is an indication that you might be exercising too intensely?

Accepted Answer

You can't talk while exercising

Answer

Your heart rate is significantly elevated

Answer

You have muscle soreness the next day

Answer

You enjoy the workout

Question 22

What is the UK government's primary goal in issuing physical activity recommendations?

Accepted Answer

To improve overall health and well-being

Answer

To lower healthcare costs

Answer

To prevent obesity

Answer

To enhance sports performance

Question 23

Which of these chronic diseases can be helped by regular physical activity?

Accepted Answer

Heart disease

Accepted Answer

Stroke

Accepted Answer

Type 2 diabetes

Answer

Cystic fibrosis

Question 24

According to UK government guidelines, what is the recommended minimum amount of moderate-intensity exercise per week for adults?

Accepted Answer

150 minutes

Answer

90 minutes

Answer

120 minutes

Answer

180 minutes

Question 25

Which of the following is NOT a potential benefit of engaging in regular physical activity?

Accepted Answer

Deteriorated mental well-being

Answer

Improved heart health

Answer

Reduced risk of certain chronic diseases

Answer

Increased muscle strength and flexibility

Question 26

When incorporating physical activity into a sedentary lifestyle, it is advisable to:

Accepted Answer

Start gradually and increase activity levels over time

Answer

Engage in strenuous exercise every day

Answer

Exercise only when feeling highly motivated

Answer

Only participate in convenient activities

Question 27

Which of the following activities is NOT considered moderate-intensity exercise?

Accepted Answer

Watching television

Answer

Brisk walking

Answer

Cycling

Answer

Gardening

Question 28

The FITT principle encompasses which four key elements in relation to exercise?

Accepted Answer

Frequency, Intensity, Time, Type

Answer

Fitness, Intensity, Training, Time

Answer

Frequency, Interval, Type, Time

Answer

Fitness, Intensity, Time, Type

Question 29

The acronym SMART, in the context of physical activity goal setting, refers to:

Accepted Answer

Specific, Measurable, Achievable, Relevant, Time-bound

Answer

Simple, Manageable, Achievable, Realistic, Timely

Answer

Specific, Motivating, Achievable, Realistic, Time-bound

Answer

Simple, Measurable, Attainable, Relevant, Timely

Question 30

What are the potential health risks of exercising more than the recommended amount?

Accepted Answer

Higher chance of injuries, exhaustion, and slower recovery

Answer

Better heart health and lower risk of long-term illnesses

Answer

Improved mental health and reduced stress

Question 31

According to UK government guidelines, adults should engage in how many minutes of moderate-intensity aerobic activity per week?

Accepted Answer

150 minutes

Answer

90 minutes

Answer

180 minutes

Answer

210 minutes

Question 32

Which of the following is NOT a potential benefit of regular physical exercise?

Accepted Answer

Increased susceptibility to injury

Answer

Improved heart health

Answer

Reduced risk of type 2 diabetes

Answer

Enhanced sleep quality

Question 33

What type of physical activity involves rhythmic movements that raise your heart rate and breathing rate?

Accepted Answer

Aerobic activity

Answer

Anaerobic activity

Answer

Isometric activity

Answer

Flexibility exercises

Question 34

Which of the following activities would NOT be considered part of your daily physical activity goal?

Accepted Answer

Watching television

Answer

Walking to the store

Answer

Gardening

Answer

Cycling to work

Question 35

According to the UK government's recommendations, on how many days of the week should adults strive for at least 30 minutes of moderate-intensity physical activity?

Accepted Answer

5

Answer

3

Answer

7

Answer

10

Question 36

What is the primary purpose of flexibility exercises in a fitness routine?

Accepted Answer

To enhance range of motion

Answer

To build muscle mass

Answer

To increase cardiovascular fitness

Answer

To reduce stress levels

Question 37

How should someone who is currently inactive safely and gradually increase their physical activity levels?

Accepted Answer

Start with short sessions of light activity and gradually increase duration and intensity over time.

Answer

Begin with strenuous exercise for extended periods to achieve quick results.

Answer

Ignore any discomfort or pain experienced during exercise.

Question 38

According to the UK government, which of the following is NOT recommended as a type of physical activity?

Accepted Answer

Sedentary activities, such as watching TV

Answer

Aerobic activities, such as brisk walking

Answer

Anaerobic activities, such as weightlifting

Answer

Flexibility exercises, such as yoga

Question 39

Which of the following is a unique benefit of physical activity specifically for children and adolescents?

Accepted Answer

Supports healthy physical growth and development

Answer

Enhances cognitive abilities

Answer

Reduces the risk of chronic diseases later in life

Answer

Improves mental and emotional well-being

Question 40

According to the UK government, what is the recommended minimum amount of moderate-intensity physical activity per week for adults over 18?

Accepted Answer

150 minutes

Answer

30 minutes per day

Answer

60 minutes per week

Question 41

Which of the following is a scientifically supported benefit of engaging in regular physical activity?

Accepted Answer

Reduced risk of chronic diseases

Answer

Improved digestion

Answer

More time spent on social media

Answer

Faster hair growth

Question 42

Which of the following activities would count towards the recommended levels of physical activity?

Accepted Answer

Walking briskly

Answer

Sleeping

Answer

Eating a healthy diet

Answer

Watching TV

Question 43

According to the UK government, what is the recommended amount of moderate-intensity physical activity for adults per week?

Accepted Answer

150 minutes

Answer

200 minutes

Answer

100 minutes

Question 44

Which of the following is an example of moderate-intensity exercise?

Accepted Answer

Cycling at a moderate pace

Answer

Weightlifting

Answer

Running a marathon

Question 45

How can you easily incorporate physical activity into your daily routine?

Accepted Answer

Take the stairs instead of the elevator

Answer

Avoid physical activity as much as possible

Answer

Spend hours at the gym each day

Answer

Only exercise on weekends

Question 46

What is the target heart rate zone during moderate-intensity exercise?

Accepted Answer

60-80% of maximum heart rate

Answer

100-120% of maximum heart rate

Answer

80-100% of maximum heart rate

Answer

40-60% of maximum heart rate

Question 47

Which of the following is a guideline for setting effective physical activity goals?

Accepted Answer

Specific, measurable, achievable, relevant, time-bound

Answer

Simple, motivated, ambitious, routine, time-consuming

Answer

Scheduled, manageable, attainable, realistic, tailored

Question 48

According to the UK government's guidelines, what is the recommended duration of moderate-intensity physical activity for adults each week?

Accepted Answer

150 minutes

Answer

180 minutes

Answer

120 minutes

Answer

210 minutes

Question 49

Which of the following is a health benefit of regular physical activity?

Accepted Answer

Reduced risk of chronic diseases like heart disease, stroke, and type 2 diabetes

Answer

Worsening of mental health conditions

Answer

Increased risk of injuries

Answer

None of the above

Question 50

What type of physical activity involves activities like brisk walking, cycling, and swimming, which make you breathe harder and sweat?

Accepted Answer

Moderate-intensity activity

Answer

Sedentary activity

Answer

Vigorous-intensity activity

Answer

Light-intensity activity

Question 51

Which of these activities is an example of vigorous-intensity physical activity?

Accepted Answer

Running at a fast pace

Answer

Stretching exercises

Answer

Yoga

Answer

Walking at a leisurely pace

Question 52

What is the recommended minimum number of days per week for engaging in exercises that strengthen your muscles, such as weightlifting or resistance band exercises?

Accepted Answer

2 days

Answer

1 day

Answer

3 days

Answer

5 days

Question 53

How can you make physical activity more enjoyable and easier to maintain as a habit?

Accepted Answer

Choose activities you enjoy, set realistic goals, and find a workout buddy or join a group

Answer

Forcing yourself to exercise even when you don't feel like it

Answer

Focusing only on high-intensity workouts

Question 54

Which of the following is a simple way to incorporate more physical activity into your daily routine?

Accepted Answer

Taking the stairs instead of the elevator when possible

Answer

Eating fast food regularly

Answer

Using transportation for short distances

Answer

Spending excessive time on social media

Question 55

The UK government's emphasis on physical activity guidelines is primarily driven by:

Accepted Answer

Promoting the overall health and well-being of the population

Answer

Reducing national healthcare costs

Answer

Boosting economic growth

Answer

Improving sports performance in international competitions

Question 56

If you have an underlying health condition, what is the most advisable course of action before starting a new exercise program?

Accepted Answer

Consult with your doctor for guidance and personalized recommendations

Answer

Start a new activity without seeking professional advice

Answer

Ignore any potential health risks and start exercising immediately

Answer

Attempt the most challenging workouts to push your limits

Question 57

How does regular physical activity impact mental health?

Accepted Answer

Reduces symptoms of anxiety, depression, and improves overall mood and cognitive function

Answer

Has no noticeable effect on mental well-being

Answer

Excessive exercise can have detrimental effects on mental health