Swim Class Final Exam 1) Who invented swimming strokes?

A) Europeans B) Americans C) Australians D) All of the above and more, who in some cases modified strokes used by natives of the Solomon Islands, Native Americans and South American Indians. Ans: D 2) When you want to swim to depth, before you swim down, and sometimes on the way down, you need to equalize the pressure in your ears to that of the water, choose the right way: A) Pinch your nose shut, keep your mouth shut and blow really hard through your nose. B) Pinch your nose shut, keep your mouth shut and gently try to blow air out through your nose, but dont let any air out. C) Pinch your nose shut, keep your mouth shut and gently try to blow air out through your nose, but dont let any air out. If this does not work, you should see your doctor. Ans: B 3) For hundreds of years, the main stroke people swam was: A) Freestyle, as first seen in Egyptian bas-reliefs in tombs B) Backstroke, as first seen in German books C) Breaststroke, as first seen in Assyrian stone carvings D) Butterfly, as invented at the University of Iowa Ans: C 4) A 100 pound person effectively weighs ____ pound(s) in the water. A) one B) 5 C) ten D) 50 Ans: C

5) Some people float with their bodies horizontal, and some with their bodies vertical and sometimes with their bodies so vertical that their feet touch the bottom of the pool. Choose the wrong reason why. A) Air in lungs B) Parts of bodies have more bone and muscle than other parts C) Amount of body fat D) Floating magic Ans: C

6) When you stretch your muscles: A) do it after you are warmed up; do it during/after each workout, hike, long walk through a museum, etc. daily or at least a few times a week B) stretching is just for advanced athletes C) you dont really have to make time to stretch, your daily life will bring enough stretching D) bounce when you stretch Ans: A 7) about weightlifting: A) This should be only done in a gym B) Weightlifting is only for people who want big, show-off muscles D) Weightlifting can be done to improve fitness as well as to look good E) Hold your breath when you lift weights Ans: D 8) For proper form on underwater swimming A) your hands should reach as far as possible in front of you at the start of the pull B) you should start your underwater pull by pushing water sideways in front of you C) your arms should be straight during the underwater pull Ans: A 9) choose the one that did not cause a big improvement in stroke mechanics and swimming speed: A) photo analysis of swimmers like that of the Japanese when they dominated the 1932 Olympics

B) additional conditioning techniques like that of the Australians when they dominated swimming in 1956 C) current research in hydrodynamics, like that used at the U.S. Olympics training center in Colorado Springs D) sequentially timed port fuel injection like that used in Ferraris Ans: D 10) Progressive overload is the principle that when the amount of exercise is progressively increased, your fitness continues to improve. Which is true about progressive overload? A) Your body will adapt to exercise by improving its function. B) Do more and fitness will improve more. C) Do too little may improve your health but not your fitness. D) Do too much and you can get injured. E) all of the above Ans: E 11) Regular physical exercise improves health in which ways? (check the one that does not apply) A) reduces the risk of dying from heart disease B) reduces the risk of dying from diabetes C) reduces the risk of dying prematurely from ALL causes D) reduces feelings of depression and anxiety E) reduces the risk of developing colon cancer F) makes you faster so you can run to the donut store Ans: C 12) What percentage of type 2 diabetes can be prevented by regular physical activity, a moderate diet and modest weight loss? A) 10% B) 25% C) 54% D) 90% Ans: C 13) Which is not an important diving board rule: A) only one person on the board at a time B) dive straight out from the end of the board

C) swim only to the closest ladder or wall or to the designated ladder or wallnot back under the board or in front of another board D) dives involving a handstand or seat drop are not allowed at most pools E) hands should enter the water first on headfirst dives F) no running on the board- you could go out farther than is safe and hit a swimmer, lane line, the side or the slope of the pool G) sobriety while diving is a good idea H) no sitting or gymnastics on the guardrails I) no hanging on the board J) how loud you scream when you jump depends on the height of the board Ans: J 14) You can tell that a new growth might be skin cancer (and you should contact your doctor) choose the wrong answer: A) it might start out smooth and shiny, pale or waxy B) it might bleed and develop a crust C) it could be a mole that has a ragged edge, uneven color or a diameter larger than a pencil eraser D) it hurts and only appears in areas where you get sun exposure E) it can be flat, red, rough, dry and scaly Ans: D

15) Which is false? A) longer duration exercise at lower intensity can often be as beneficial for promoting health as shorter duration, high intensity exercise B) aim for 3 to 5 days per week, 20 to 60 minutes (one session or multiple sessions lasting 10 minutes or more) C) you must always achieve a target heart rate of between 50% and 60% of your maximum heart rate Ans: C 16) When choosing a target behavior to change, you maximize your chances of success by A) changing all your negative behaviors at once. B) starting with a complicated behavior first. C) starting with something simple like stopping snacking on candy. D) combining behaviors such as starting exercise and stopping smoking.

Ans: C 17) A diet high in calories and fat and low in fiber can lead to all of the following EXCEPT A) pneumonia B) cancer C) heart disease D) stroke Ans: A 18) People who stop exercising can expect to lose up to 50% of their fitness improvement within A) 1 week B) 2 weeks C) 1 month D) 2 months Ans: D 19) which of the following is not a guideline for training? A) train the way you want your body to change B) train regularly, but not every day C) get in shape gradually warm up before exercise D) cool down after exercise E) no pain, no gain Ans: E 20) All of the following may be recommended for an episode of low-back pain EXCEPT A) moderate physical activity. B) application of heat. C) over-the-counter anti-inflammatory drugs. D) a week of bed rest. Ans: D 21) which is not true about trying to rescue a drowning victim? A) An adult can struggle in the water for an average of up to one minute, a child for 20 seconds

B) Stand at the edge of the pool when trying to use a shepherds crook to get closer to the victim C) A potential rescuer must understand that only trained lifeguards should try to swim out to a drowning victim, and even trained guards are often at risk when they do so. D) By grabbing wrists you get better hold on each other. Reaching for a hand/fingers is not as secure. Ans: B 22) Which if the following is true? A) good food makes you swim fast B) training makes you swim fast C) extra protein in your diet can make more muscles and make you swim fast D) extra amino acids in your diet can make more muscles and make you swim fast E) extra chromium picolinate in your diet can make more muscles and make you swim fast Ans: A 23) To fit more physical activity into your busy life: (choose the one that does not apply) A) Use the stairs instead of the elevator B) Instead of driving around looking for a parking space, park in the back of the lot and walk briskly C) Stand on one leg, then the other, while standing in the grocery checkout line D) Put the remote controls in storage and get up from your chair to change the channel E) None of these will do any good, exercise requires lots of time and expensive equipment Ans: E 24) While entering this exam on to her website your instructor did some sneaking exercise. Which did she choose? A) stood up from her chair and sat back down at least 12 times B) hopped up and down while typing C) wrapped ten pound weights to her wrists B) ran up and down the hall after each sentence she typed Ans: A 25) Strength training has these benefits except

A) improves glucose metabolism, and therefor helps prevent most common forms of diabetes B) modifies risk factors for cardiovascular disease C) increases HDL cholesterol D) increases LDL cholesterol E) decreases diastolic blood pressure F) improves body composition G) helps prevent osteoporosis Ans: D 26) aging and inactivity combine to create all of these except: A) bone loss B) by age 70, 15% of the motor nerves in most people are no longer connected to muscle tissue C) maintains quickness of muscles D) increased risk of heart disease, cancer, diabetes, and dementia E) loss of balance F) By age 75 about 25% of men and 75% of women can't lift more than ten pounds Ans: C 27) T/F ginseng is advertised as offering less stress and increased oxygen consumption, but most well controlled studies show no such effects. In contrast, high doses can cause high blood pressure, nervousness and insomnia Ans: F 28) T / F Female college students are more likely to think of themselves as being overweight than their male counterparts. However, the percentage of college males and females who are overweight, based on BMI, is not drastically different. Ans: T 29) T / F More than 60% of adult Americans are overweight. 3 of 10 US adults are obese. In addition to increasing mortality from all causes, obesity is closely linked to hypertension, type 2 diabetes mellitus, gallbladder disease, osteoarthritis, coronary heart disease, stroke, and sleep apnea and other respiratory problems. Also, increasing evidence suggests that it is a risk factor for endometrial, breast, prostate, and colon cancer. Ans: T

30) T/ F If you are sore after a workout we shouldn't just sit around. Doing light activities that use the sore muscles will increase blood flow to them and help rid them of the chemicals that cause the aches. Ans: T
31) From the website page, Sneaking exercise list five more ways, not listed in 23 or 24 above, to sneak fitness into your life that you can use (extra credit for ten more ways, and you can try to invent new ways): Ans: 1. 2. 3. 4. 5. If you get to swim class early, walk up and down the pool bleachers stairs Walk between office buildings instead of taking the shuttle Schedule meetings at a farther away room. Don't pay for an on campus parking permit. Park off-campus and walk or jog. On a break at the office, walk to a farther away break room and meet some new people. 6. Find a long route to keep from going by the office of your boss. 7. Don't use rolling backpacks; carry it. Add extra books to your school backpack. 8. Instead of taking kids for movie, go to zoo. 9. Put exercise bike or treadmill next to TV and Telephone. 10. Wall sit while having a long phone call. Or use the wireless phone and go up and down the stairs/hall. 11. Run and play with your dog instead of just throwing the stick. 12. Take public transport to work instead of car. Walk or ride bike to the train/bus station. 13. Just stop working at random and go for a five minute walk to clear your thoughts. 14. Walk around your new car twice to check for door dings before getting in. 15. Dance while cleaning.

32) Describe three drills for freestyle.

The Thumb-to-Thigh drill is an excellent drill to help facilitate a proper and complete underwater pull-through. The Drill: To begin, stand upright on flat surface, feet about 4-6 inches apart. Drop your arms by your side and mentally mark where your thumbs naturally line up with each thigh. Once swimming freestyle, you want to lightly drag your thumb across this spot during the underwater pull-through. This will insure that your arm is extending behind you. Touch and Go Drill: NOTE: This drill does rely on the kicking as well. To begin, push off the wall, both arms extended in front of you. With either arm, begin a freestyle stroke while keep the opposite arm extended out in front of you. Complete the freestyle stroke with the initial arm and touch the extended arm out in front at the end of the recovery portion. This example begins as the swimmer is completing the underwater pull-through preparing for the arm recovery. Remember; keep the opposite arm extended until the recovery arm touches the hand out in front. Then complete the drill with the opposite arm. So basically you are swimming freestyle with each arm touching the opposite one out in front after recovery.

Balance & Rotation Drill: This drill is actually broken down into four parts, all of which include swimming with one arm. And you will use both arms during the drill: 1. Swim with the Left arm, Breath to the left side. The right arm is by your side not out in front of you. This will be written as L st (left stroke), L br (left breath). 2. Swim with Left arm, Breathe to the right side. The right arm is by your side, not out in front of you. Written as L st, R br 3. Swim with Right arm, Breath to the right side. The left arm is by your side, not out in front of you. Written as R st, R br 4. Swim with Right arm, Breath to the left side. The left arm is by your side, not out in front of you. R st, L br