L3 Planning a Personal Activity Program

Match

Match the following vocabulary term with the correct definition.

• Choosing the right types of activities to improve a given element of fitness.

• Exercising at a level that’s beyond your regular daily activities.

• Gradually increasing the demands on your body.

Specificity

Overload

Progression

• Specificity

• Overload

• Progression

Match

Match the following vocabulary terms with the correct definition.

• Gentle activity that prepares the muscles for work.

• The part of an exercise session when you are exercising at your highest peak.

• A low-level activity that prepares your body to return to a resting state.

• The number of times your heart beats per minute when you are not active.

Warm-up

Workout

Cool-down

Resting heart rate

• Warm-up

• Workout

• Cool-down

• Resting heart rate

Multiple Choice

Why is it important to choose physical activities based on your fitness goals?

• Fitness goals are irrelevant when selecting activities.
• Choosing activities randomly leads to better results.
• All physical activities are equally effective regardless of goals.
• It helps you stay motivated and improve specific fitness areas

Multiple Choice

How can measuring your level of fitness help in setting fitness goals?

• It helps identify strengths and areas for improvement

• Tracking fitness levels is only necessary for athletes.
• Fitness goals should be based on others' achievements.
• Measuring fitness levels is irrelevant to goal setting.

Multiple Choice

What personal factors should be considered when creating a fitness plan?

• Current fitness level, interests, and available resources

• Favorite sports equipment
• Workout location
• Dietary preferences

Multiple Choice

Why is variety important in an exercise plan?

• Variety can lead to confusion and lack of focus.
• A consistent routine is more effective than variety.
• Variety is unnecessary for building strength.
• Variety is important in an exercise plan to maintain motivation, prevent injury, and promote balanced fitness.

Multiple Choice

How do aerobic activities differ from strength training and flexibility exercises?

• Aerobic activities focus on flexibility, strength training improves endurance, and flexibility exercises build muscle.
• Aerobic activities improve endurance, while strength and flexibility exercises focus on muscles and mobility

• Aerobic activities are primarily for weight loss, strength training is for endurance, and flexibility exercises are for muscle building.
• Aerobic activities are done in short bursts, strength training is for cardiovascular health, and flexibility exercises are for strength.

Multiple Choice

What are the key principles of building fitness?

• Eating junk food helps in building fitness
• Resting all day is the best way to get fit
• Only lifting weights is necessary for fitness
• Training with a variety of different activities, pushing yourself, and being consistent.

Reorder

Put the stages of a workout in the correct order.

• Warm-up

• Workout

• Cool-down

1

2

3

• 1
• 2
• 3

Multiple Choice

Why is warming up an important part of a workout?

• Warming up is unnecessary and can lead to fatigue.
• Warming up is only important for professional athletes.
• Warming up is primarily for improving flexibility and not for injury prevention.
• Warming up is important because it prepares the body for exercise and reduces the risk of injury.

Multiple Choice

How often should aerobic, strength, and flexibility exercises be performed?

• Aerobic: 3x per week, Strength: 2-3x per week, Flexibility: Daily

• Aerobic: Daily, Strength: Never, Flexibility: 3x per week

• Aerobic: 1x per week, Strength: 5x per week, Flexibility: Never

• Aerobic: Only when you feel like it, Strength: Daily, Flexibility: 2x per month

Multiple Choice

What is the target heart range for ages 16 - 20?

• 150-200 bpm
• 80-120 bpm
• 100 - 165 bpm

• 90-140 bpm

Multiple Choice

Why should you vary your type of workouts?

• To build different elements of fitness

• To increase workout duration only
• To focus solely on cardio exercises
• To avoid any form of strength training

Match

Match the type of workout with the amount of time that should be spent on it.

• Within target heart range for at least 20 minutes

• 20 - 30 minutes with rest in between sets

• 10 minutes

Cardiovascular fitness

Muscular strength

Flexibility

• Cardiovascular fitness

• Muscular strength

• Flexibility

Multiple Choice

What is the purpose of a cool-down after exercise?

• To increase heart rate and blood pressure
• To prevent muscle soreness by avoiding stretching
• To enhance performance for the next workout
• To gradually lower heart rate and prevent muscle soreness

Open Ended

There are 3 stages to a workout. Name and describe each stage in at least one complete sentence for each stage.

Multiple Choice

Why is tracking progress important in a fitness program?

• Measuring success is only important for competitive athletes.
• Tracking progress is important because it enhances motivation, allows for adjustments, and helps measure success.
• Progress tracking can lead to increased stress and anxiety.
• Tracking progress is unnecessary for achieving fitness goals.