PE 3.2 Designing a Personal Fitness Program: Mastery Test

How many days a week should children and teenagers get 60 minutes of physical activity?

• two days a week

• three days a week

• four days a week

• five days a week

What is the third basic component of an exercise program that includes cardio and flexibility?

• body composition

• water consumption

• strength training

• cardiorespiratory endurance

Aiden is studying to become a personal trainer. He has to create a workout that includes some or all of the activities listed below. Which activities should Aiden include, and in which order, to create the best possible workout?

• stretch, warm-up, exercise, cooldown

• warm-up, stretch, exercise, cooldown

• stretch, exercise, stretch, cooldown

• warm-up, exercise, cooldown

Which training principle states that exercising a certain body part or practicing a particular skill primarily develops that part or skill?

• balance

• individualization

• overload

• specificity

Molly is jogging on the treadmill. After 20 minutes, her heart rate has not increased, she is able to talk, and she is not sweating. If Molly wants to improve her fitness level, what should she do?

• She should switch to another piece of gym equipment.

• She should increase the intensity of her exercise.

• She should take a day off to rest and recover.

• She should decrease her heart rate.

Patrick is jumping rope to train for his next boxing match. He learned the correct way to jump rope when he was a member of his school's wrestling team. Which training principle does this scenario represent?

• individualization

• overload

• recovery

• transfer

What training principle states that you must continue to exercise to maintain fitness?

• balance

• overload

• progression

• reversibility

Paige ran four miles a day last week. This week, she ran five miles a day. How did adding a mile most likely affect her workout?

• It increased both her intensity and her workout time.

• It decreased her intensity but increased her workout time.

• It increased her intensity but decreased her workout time.

• It decreased both her intensity and her workout time.

Select the correct answer. Ross is training for a half marathon, which is 13.1 miles long. Within four months, he has progressed to an 11-mile practice run. If Ross takes two months off from training, what will most likely occur?

• Ross will be able to run farther because the recovery time will increase his fitness.

• Ross will switch sports because he will forget the proper mechanics of running.

• Ross’s fitness level will diminish from what it was two months ago.

• Ross will reach a level of fitness that allows him to advance from running to sprinting.

Xavier goes to the gym several days a week and does random exercises without a workout plan. After a month, he realizes that he is not making any progress. What should Xavier do?

• Increase the intensity.

• Set clear goals.

• Break for one week.

• Find a workout partner.