HEALTHY LIFESTYLE HOSA EXAM SCRIPT 2025/2026
QUESTIONS WITH ANSWERS GRADED A+
✔✔Cross Training - ✔✔principle of fitness development where you participate in 2 or
more types of exercise in one session or alternate sessions for balanced fitness.
✔✔BMI equation - ✔✔kg/m^2
✔✔Overweight classification for BMI - ✔✔>25
✔✔Underweight classification for BMI - ✔✔<18.5
✔✔lungs, heart, muscles - ✔✔Factors that affect V02max
✔✔What does FITT stand for? - ✔✔frequency, intensity, time, type
✔✔Target Heart Rate THR Calculation - ✔✔(HR max- HR rest)*intensity+HR rest
✔✔Two joint types - ✔✔Hinge
Ball and Socket
✔✔Static Stretch - ✔✔Type of stretching of a low and controlled tension to hold
✔✔Dynamic Stretch - ✔✔Type of stretching where the range of motion is achieved by
quickly moving a limb to its limits
✔✔PNF partner stretching - ✔✔utilizes inverse stretch reflex by GTO to relax the target
muscle and allow for a greater stretch
✔✔weight control, weight gain, appearance, energy, athletic performance - ✔✔benefits
of resistance training
✔✔Cautions of resisitance training - ✔✔Injury, no equipment barriers, hypertension,
improper technique
✔✔Atrophy - ✔✔when muscle fibers shrink in size
✔✔Hypertrophy - ✔✔increase in fiber size of the muscle
✔✔3 types of RT (resistance training) - ✔✔isometric, istonic, isokinetic
✔✔Isometric Exercise - ✔✔Contraction without change in muscle length, little or no
movement, used for people who are injured
, ✔✔Isotonic Exercise - ✔✔Contraction of muscles results in movement and changes in
muscle length. Constant muscle tension
✔✔Isokinetic Exercise - ✔✔Speed of movement is controlled with muscle exercise
✔✔Valsalva maneuver - ✔✔Holding your breath while straining against a closed
epiglottis
✔✔Female Athlete Triad - ✔✔Life-threatening syndrome to female athletes that
includes disordered eating, amenorrhea, and osteoporosis
✔✔Oligomenorrhea - ✔✔Infrequent or irregular menses
✔✔Amenorrhea - ✔✔absent of menses for women
✔✔Exercise Addiction - ✔✔chronic loss of perspective of the role of exercise in a full life
✔✔Hyponatremia - ✔✔low blood sodium levels
✔✔Bursitis - ✔✔Fluid filled sac that lies between tissues and allows tendons, ligaments,
muscles, and skin to glide smoothly. Overuse injury
✔✔ITBS - ✔✔Tightness, burning, snapping, and pain on the side of the knee or hip.
Overuse injury
✔✔Patellofemoral Syndrome - ✔✔Pain around the kneecap and stiffness of the knee.
Overuse injury
✔✔Plantar Fascitis - ✔✔Heel or arch pain resulting from microtears of collagen fibers in
the plantar fascia
✔✔Shin Splints - ✔✔pain in front of the lower leg, overuse injury
✔✔Stress Fracture - ✔✔Overuse injury, microscopic break in a bone cause by overuse
✔✔Tendinitis - ✔✔Overuse injury, inflammation of a tendon from repeptitive stress
✔✔Cardiovascular disease - ✔✔diseases of the hear and blood vessels
✔✔Coronary Heart Disease - ✔✔Leading cause of death among men and women in the
US
✔✔Atheroclerosis - ✔✔slow, progressive process that begins with damage to the
heart's arteries and leads to formation of fibrous, fatty deposits called plaque
QUESTIONS WITH ANSWERS GRADED A+
✔✔Cross Training - ✔✔principle of fitness development where you participate in 2 or
more types of exercise in one session or alternate sessions for balanced fitness.
✔✔BMI equation - ✔✔kg/m^2
✔✔Overweight classification for BMI - ✔✔>25
✔✔Underweight classification for BMI - ✔✔<18.5
✔✔lungs, heart, muscles - ✔✔Factors that affect V02max
✔✔What does FITT stand for? - ✔✔frequency, intensity, time, type
✔✔Target Heart Rate THR Calculation - ✔✔(HR max- HR rest)*intensity+HR rest
✔✔Two joint types - ✔✔Hinge
Ball and Socket
✔✔Static Stretch - ✔✔Type of stretching of a low and controlled tension to hold
✔✔Dynamic Stretch - ✔✔Type of stretching where the range of motion is achieved by
quickly moving a limb to its limits
✔✔PNF partner stretching - ✔✔utilizes inverse stretch reflex by GTO to relax the target
muscle and allow for a greater stretch
✔✔weight control, weight gain, appearance, energy, athletic performance - ✔✔benefits
of resistance training
✔✔Cautions of resisitance training - ✔✔Injury, no equipment barriers, hypertension,
improper technique
✔✔Atrophy - ✔✔when muscle fibers shrink in size
✔✔Hypertrophy - ✔✔increase in fiber size of the muscle
✔✔3 types of RT (resistance training) - ✔✔isometric, istonic, isokinetic
✔✔Isometric Exercise - ✔✔Contraction without change in muscle length, little or no
movement, used for people who are injured
, ✔✔Isotonic Exercise - ✔✔Contraction of muscles results in movement and changes in
muscle length. Constant muscle tension
✔✔Isokinetic Exercise - ✔✔Speed of movement is controlled with muscle exercise
✔✔Valsalva maneuver - ✔✔Holding your breath while straining against a closed
epiglottis
✔✔Female Athlete Triad - ✔✔Life-threatening syndrome to female athletes that
includes disordered eating, amenorrhea, and osteoporosis
✔✔Oligomenorrhea - ✔✔Infrequent or irregular menses
✔✔Amenorrhea - ✔✔absent of menses for women
✔✔Exercise Addiction - ✔✔chronic loss of perspective of the role of exercise in a full life
✔✔Hyponatremia - ✔✔low blood sodium levels
✔✔Bursitis - ✔✔Fluid filled sac that lies between tissues and allows tendons, ligaments,
muscles, and skin to glide smoothly. Overuse injury
✔✔ITBS - ✔✔Tightness, burning, snapping, and pain on the side of the knee or hip.
Overuse injury
✔✔Patellofemoral Syndrome - ✔✔Pain around the kneecap and stiffness of the knee.
Overuse injury
✔✔Plantar Fascitis - ✔✔Heel or arch pain resulting from microtears of collagen fibers in
the plantar fascia
✔✔Shin Splints - ✔✔pain in front of the lower leg, overuse injury
✔✔Stress Fracture - ✔✔Overuse injury, microscopic break in a bone cause by overuse
✔✔Tendinitis - ✔✔Overuse injury, inflammation of a tendon from repeptitive stress
✔✔Cardiovascular disease - ✔✔diseases of the hear and blood vessels
✔✔Coronary Heart Disease - ✔✔Leading cause of death among men and women in the
US
✔✔Atheroclerosis - ✔✔slow, progressive process that begins with damage to the
heart's arteries and leads to formation of fibrous, fatty deposits called plaque
