Fitness Plans and Nutrition for Good Health

How do you calculate your maximum heart rate (MHR)?

• 220 − your weight (kg)

• 220 − your age

• 200 − your age

• 200 − your weight (kg)

If you are 16 years old, what is your maximum heart rate?

• 196 bpm

• 204 bpm

• 180 bpm

• 220 bpm

What percentage of your maximum heart rate is the target heart rate zone for moderate-intensity exercise?

• 20–40%

• 40–60%

• 50–70%

• 70–90%

What is the target heart rate zone for vigorous-intensity exercise?

• 30–50%

• 50–70%

• 70–85%

• 90–100%

Muscular endurance is the ability of a muscle to exert force for a short period of time.

• True

• False

Which of these is an example of muscular endurance training?

• Lifting a heavy weight once

• Holding a plank for 1 minute

• Running 100m sprint

• Jumping once as high as possible

Which of these is an example of vigorous exercise?

• Brisk walking

• Gardening

• Jogging

• Sprinting

Which of these is an example of moderate exercise?

• Casual swimming

• Walking slowly

• Sprinting

• Sleeping

Circuit training is a workout that combines different exercises in sequence with short rest periods.

• True

• False

Which of these exercises would most likely appear in a general fitness circuit?

• Push-ups, sit-ups, burpees, skipping

• Reading, typing, drawing

• Swimming for 1 hour non-stop

• Only lifting heavy weights