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WorksheetsPersonal Fitness Final Exam Review
Total questions: 38
Worksheet time: 1hrs 4mins
Name
Class
Date
1.
What percent of your maximum heart rate should be obtained while exercising?
a)
30%-40%
b)
40%-50%
c)
50%-60%
d)
70%-90%
2.
Which of the following minerals is associated with anemia?
a)
calcium
b)
iron
c)
potassium
d)
sodium
3.
What is a method used to measure running intensity?
a)
pacer
b)
percent of maximum heart rate
c)
heat-stress index
d)
walk test
4.
When is the best time to measure your resting heart rate?
a)
immediately after exercise
b)
immediately upon waking up
c)
mid-day
d)
right before going to bed
5.
What percentage of your total caloric intake should be from fat?
a)
10-20%
b)
20-30%
c)
30-40%
d)
40-50%
6.
What is the maximum heart rate for a 16 year old individual?
a)
204 beats per minute
b)
205 beats per minute
c)
207 beats per minute
d)
220 beats per minute
7.
Which of the following is a component of the specificity principle?
a)
working a particular group of muscles will make that group stronger
b)
specific results are not dependent on the activity or exercise
c)
underworking a component improves that component alone
d)
any component or muscle that is involved in the exercise or activity will remain unchanged
8.
People should aim to accumulate a minimum of
a)
10 minutes of exercise 3 days a week
b)
20 minutes of low intensity activity daily
c)
30-60 minutes of moderate intensity activity daily
d)
20 hours of exercise daily
9.
You are being tested on your cardiovascular fitness. What is the best test to use?
a)
100 yard dash
b)
one-mile run
c)
push-ups
d)
sit-ups
10.
When designing a weight loss program, take which of the following into consideration?
a)
liquid diets burn more calories
b)
the faster the weight loss, the better the program
c)
weight should come off at a relatively fast rate
d)
Weight should come off at a gradual rate of about 1-2 pounds per week.
11.
When performing dynamic stretching, what movements are involved?
a)
gradual movements through the full range of movements
b)
jerky, rapid, bouncy movements
c)
progressive elongation against resistance
d)
weights to increase the range of motion
12.
What is an effect of sedentary lifestyle?
a)
decreased risks for chronic diseases
b)
has little of no effect on the health of the individual
c)
helps to increase cardiac output
d)
increases the risk of heart attack or stroke
13.
By building your strength by doing squats at a fast pace. Which of the skill-related components are you improving?
a)
agility
b)
power
c)
reaction time
d)
speed
14.
How do you measure intensity of stretching?
a)
to a point where muscles become tight
b)
to a degree of significant discomfort
c)
to a point of mild discomfort
d)
no pain or discomfort
15.
To improve muscular endurance, you should
a)
increase resistance and reduce the number of repetitions performed
b)
keep resistance low and increase repetitions
c)
same repetitions everyday performed slowly
d)
repeat daily the same repetitions that you have done since pretest
16.
Target Heart Rate is used to
a)
tell how healthy you are
b)
tell how often you should exercise
c)
tell the appropriate intensity of cardiorespiratory exercise
d)
tell when to stop exercising
17.
To improve flexibility, you should stretch
a)
ligaments & muscles
b)
muscles and tendons
c)
muscles and bones
d)
tendons and bones
18.
The type of muscle fiber that contributes to muscular endurance is ...
a)
cardiac
b)
fast-twitch
c)
slow-twitch
d)
medium twitch
19.
Resting Heart Rate of a fit person should be ...
a)
faster - less blood pumped per beat
b)
faster - more blood pumped per beat
c)
slower - less blood pumped per beat
d)
slower - more blood pumped per beat
20.
To improve level of fitness, you should include what basic principles of fitness?
a)
overload, progression, specificity
b)
overload, progression, FITT
c)
Progression, specificity, FITT
d)
Specificity, intensity, FITT
21.
Which of the following helps lower cholesterol levels and reduces blood glucose levels?
a)
carbohydrates
b)
fiber
c)
micronutrients
d)
minerals
22.
Ideal body weight is best described as...
a)
weight based on age and height
b)
weight and percent of body fat
c)
weight when you become an adult
d)
weight of lean body mass and body fat
23.
To gain strength, how many repetitions are recommended?
a)
4-8 reps
b)
8-12 reps
c)
12-20 reps
d)
20-24 reps
24.
Cardiovascular exercise will help to
a)
decrease blood to the muscles
b)
decrease resting heart rate
c)
increase resting heart rate
d)
increase blood pressure
25.
Greatest benefit of an exercise program is
a)
increased quality of life
b)
improved personal appearance
c)
improved sports performance
d)
more efficient working muscles
26.
Which is the best treatment for a sprained ankle?
a)
heat 20 minutes & elevate ankle
b)
ice 20 minutes and elevate ankle
c)
soak ankle in hot water for 10 minutes
d)
soak ankle in hot water 20 minutes
27.
The leading causes of death in the U.S. is attributed to
a)
cancer
b)
infectious disease
c)
lifestyle behaviors
d)
nature and environment
28.
To become a cross country runner, you must improve which health-related component?
a)
cardiorespiratory fitness
b)
flexibility
c)
muscular endurance
d)
muscular strength
29.
What are the 3 ways to apply the overload principle of training?
a)
frequency, intensity and time
b)
frequency, intensity and progression
c)
progression, duration and time
d)
progression, intensity and time
30.
Which of the following will help to improve the skill-related component - agility?
a)
bench press
b)
dynamic stretching
c)
speed ladder
d)
swimming
31.
What blood vessel should you use to measure your pulse?
a)
capillary
b)
artery
c)
pulmonary vessel
d)
vein
32.
Which of the following will protect your body from cell damage?
a)
antioxidants
b)
amino acids
c)
fluid balancers
d)
proteins
33.
What must you stretch to improve flexibility?
a)
ligaments and muscles
b)
muscles and tendons
c)
muscles and bones
d)
tendons and bones
34.
The principles of training (frequency, intensity, time, and type) are modified to impact __________
a)
overload
b)
recovery
c)
perceived exertion
d)
recovery rate
35.
What are two phases of a cool down?
a)
cardio and muscular-skeletal
b)
cardio and training plateau
c)
muscular-skeletal and training plateau
d)
muscular-skeletal and stretching
36.
Which of the following helps reduce cholesterol and reduce blood-glucose levels?
a)
carbohydrates
b)
fiber
c)
micronutrients
d)
minerals
37.
LDL is bad cholesterol because...
a)
collect extra cholesterol and bring it back to the liver
b)
make up 20-30% of your daily calories
c)
stay in your bloodstream and attach to artery walls
d)
responsible for digestion
38.
how do you measure an individuals agility?
a)
bench press
b)
dynamic stretching
c)
speed ladder
d)
swimming
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