Fitness and Endurance Quiz

What activities best improve cardio-respiratory endurance?

• Free weights, machines, and elastic band exercises

• Static stretching, yoga, and gymnastics

• Push-ups, sit-ups, and lunges

• Running, HIIT workouts, and active sports

If aerobic means with oxygen and anaerobic means without oxygen, which activity best describes an anaerobic workout?

• Running a mile at field hockey practice

• Taking a dance aerobics class at the gym

• Using all your power and strength to perform a movement one time

• Riding a bike to a friend’s house after school

Identify the best plan to improve my cardiovascular fitness.

• Workout 4 days a week for 30 minutes at a moderate intensity level while maintaining a heart rate within her target fitness zone.

• Shoot hoops with a friend in her driveway for an hour every day after school.

• Take a 3 mile walk 1 day a week at a low intensity level keeping her heart rate below the target fitness zone.

• Lift weights at the gym 5 days a week for 30 minutes while taking breaks in between sets.

What directly impacts your heart rate during exercise?

• The amount of muscles you use to complete the exercise

• The effort and intensity level of your workout

• The amount of time you are performing an activity

• All of the above

Why is it important to include flexibility and mobility training as part of your regular fitness routine?

• Reduce risk of injury

• Maintain range of motion at a joint

• Enhance athletic performance

• All of the above

Identify the best plan to continue to increase flexibility, decrease muscle soreness and reduce the risk of injury.

• Stretch to the point of pain to improve flexibility after every workout.

• Stretch for an hour at least 5 days a week.

• Stretch to the point of mild tension for 5-10 minutes all or most days of the week.

• Stretch for 5-10 minutes directly after an ice bath.

The equation to find maximum heart rate is

• 200-age

• 100-age

• 220-age

• 205-age

Why is it important to know your target heart rate zone?

• To monitor if you are over exercising or not working hard enough

• To ensure you reach your maximum heart rate when you workout

• To make sure you increase your maximum heart rate as you get older

• All of the above

Moderate exercise, such as brisk walking, for as little as 30 minutes a day has the proven health benefits of

• Improving heart health; decreasing risk of diseases

• Boosting mood, energy, and immunity

• Managing stress and releasing tension

• All of the above

Which of the following are signs someone is working at a moderate intensity to improve cardio-respiratory endurance?

• Inability to talk, flushed face, or nausea

• Increased sweat, respiration, and heartbeat

• Intense burn in muscles, overextension in joints, or hyperventilation

• All of the above