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Fitness Unit

Total questions: 55

Worksheet time: 55mins

Name
Class
Date
1.

Refers to your body's ability to efficiently and effectively intake oxygen and deliver it to your body's tissues by way of the heart, lungs, arteries, vessels, and veins.

a)

Cardiorespiratory Endurance

b)

Body Composition

c)

Flexibility

d)

Muscular Strength

e)

Muscular Endurance

2.

_______________ is a measure of the most weight you can lift or the most force you can exert at one time.

a)

Cardiorespiratory Endurance

b)

Body Composition

c)

Flexibility

d)

Muscular Strength

e)

Muscular Endurance

3.

The body's ratio of fat mass to fat-free mass

a)

Cardiorespiratory Endurance

b)

Body Composition

c)

Flexibility

d)

Muscular Strength

e)

Muscular Endurance

4.

__________ is defined as the ability to use your muscles many times without tiring.

a)

cardiovascular endurance

b)

muscular strength

c)

muscular endurance

d)

flexibility

5.

The ability of the body to go through daily activities without being overly tired is known as____________.

a)

Cardio Fitness

b)

Physical Fitness

c)

Muscular Fitness

d)

Mental Fitness

6.

Flexibility is:

a)

The body’s ability to push or pull with all its force

b)

The ability to move a joint through a full range of motion

c)

The ability of the heart and lungs to supply oxygen to the body during activity

d)

The ability to bend over and touch your toes without pain

7.

Which of the following is a physical benefit of being physically active?

a)

Boost immune system

b)

Improves cardiorespiratory health

c)

Decreases stress

d)

All of the above

8.

Improved focus and memory are benefits of exercise.

a)

True

b)

False

9.

Overall fitness is made up of five main health-related components

a)

Frequency, Intensity, Time and Type, HIIT

b)

Cardio respiratory endurance, Muscular strength, Muscular endurance, Body composition and Flexibility

c)

Agility, Balance, Power and Reaction Time

d)

Coordination, Flexibility, Reaction Time, Speed, Body Composition

10.

Which of the following is NOT a component of SKILL related fitness?

a)

Flexibility

b)

Power

c)

Balance

d)

Agility

11.
The ability to use two or more body parts together at the same time.
a)
Coordination
b)
Balance
c)
Reaction Time
d)
Agility
12.
The amount of time it takes to move once you realize you need to act.
a)
Reaction Time
b)
Balance
c)
Speed
d)
Coordination
13.

The ability to move quickly or cover a distance in a short period of time.

a)

Coordination

b)

Balance

c)

Speed

d)

Agility

14.

The ability to combine strength with speed while moving.

a)

Reaction Time

b)

Speed

c)

Power

d)

Agility

15.

How many Skill Related Components in Fitness are there?

a)

5

b)

6

c)

7

d)

8

16.
The ability to keep an upright position while moving or standing still.
a)
Balance
b)
Agility
c)
Coordination
d)
Reaction Time
17.
The ability to change your body's position quickly to control your body's movements.
a)
Agility
b)
Balance
c)
Coordination
d)
Reaction Time
18.
What does the "F" in the FITT stand for?
a)
Fun 
b)
Fast
c)
Frequency 
d)
Full
19.
What does the "I" in FITT stand for?
a)
Intensity
b)
Igloo
c)
Indigo 
d)
Intense
20.
What does the first "T" in FITT stand for?
a)
Top
b)
Time
c)
Tough
d)
Together
21.
What does the second "T" in FITT stand for?
a)
Typical
b)
Type
c)
Tomorrow
d)
Tough
22.
Frequency means?
a)
how often
b)
how hard
c)
how long
d)
what kind
23.
Intensity means?
a)
how often
b)
how hard
c)
how long
d)
what kind
24.
Time means?
a)
how often
b)
how hard
c)
how long
d)
what kind
25.
Type means?
a)
how often
b)
how hard
c)
how long
d)
what kind
26.

What does the acronym FITT stand for?

a)

Frequency, Intensity, Time, Type

b)

Fitness, Intensity, Time, Type

c)

Frequency, Intensity, Training, Type

27.

Maximum Heart Rate is calculated by.....

a)

220 - age

b)

220 + age

c)

220 / age

d)

220 x age

28.

Calculate the maximum heart rate for a 16-year-old netball player.

a)

196 bpm

b)

190 bpm

c)

204 bpm

29.

What target heart rate zone/ RPE level should you be in when you are trying to improve your cardiorespiratory endurance?

a)

20-35% (2-3 RPE)

b)

60 - 85% (6-8 RPE)

c)

85-100% (8-10 RPE)

d)

30- 45% (3-4 RPE)

30.

The 'Rating of perceived exertion scale' is also known as the ...

a)

RPE scale

b)

Barg scale

c)

Bord scale

d)

Berg scale

31.

Select TWO ways to determine exercise intensity?

a)

Amount of sweat a performer loses during a session

b)

Heart rate monitor

c)

RPE Scale

d)

If the performer gets injured or not

32.

What is the RPE Scale used for?

a)

Relating workload to level of effort and heart rate.

b)

Measure exercise intensity by asking a performer to rate their perceived level of exertion.

c)

Rating how hard an athlete is working by looking at what they are lifting in weight.

33.

What does the S stand for in SMART GOALS

a)

Specific

b)

Special

c)

Standard

d)

Sports

34.

What does the M stand for in SMART Goals

a)

Mighty

b)

Mediocre

c)

Measurable

d)

Most

35.

What does the A stand for in SMART goals

a)

Answer

b)

Actual

c)

Achievable

d)

Application

36.

What does the R stand for in SMART goals

a)

Relevant/Realistic

b)

Real

c)

Right

d)

Repetition

37.

What does T stand for in SMART Goals

a)

Trophy

b)

Tired

c)

Try

d)

Timely

38.

Why is it important that SMART goals are measurable

a)

So you know exactly what you are trying to accomplish

b)

So you know when you have accomplished it or not

c)

So you have a deadline you are working within

d)

So it is something you care about

39.

Why is "I will eat healthy this week" not a SMART goal?

a)

Not achievable

b)

Not time-bound

c)

Not measurable or specific

d)

It is a SMART goal

40.

What is the SMART goal missing: I will get an A on my science test

a)

Specific

b)

Measurable

c)

Achievable

d)

Time-bound

41.

Why is it important that your goals have deadlines

a)

You need details

b)

So you know what you are trying to accomplish

c)

So you can tell if you have accomplished it or not

d)

So you will actually work towards achieving it in a timely manner

42.

A cool down should be completed ....

a)

At the beginning of the session

b)

In the middle of the session

c)

At the end of the session

d)

Never in a session

43.

Dynamic stretches are performed....

a)

Before workout

b)

After the workout

c)

During the workout

d)

Not done at all

44.

Static stretching involves no movement and is to be performed ?

a)

Before the workoout

b)

During the workout

c)

After the workout

d)

Not at all

45.

Stretching is important to?

a)

Reduce chance of injury

b)

Increase chance of injury

c)

Take some time to rest instead of exercise

d)

None of the answers

46.

A cool down allows what..?

a)

Reducing Body Temperature

b)

Reducing Heart Rate

c)

Muscles to cool down reducing the chance of muscle ache

d)

All of the answers

47.

A warm up aims to:

a)

Prepares the body and mind for the activity

b)

Increases the body's core temperature

c)

Increases heart rate

d)

All the above

48.

A cool down allows what..?

a)

Reducing Body Temperature

b)

Reducing Heart Rate

c)

Muscles to cool down reducing the chance of muscle ache

d)

All of the above

49.

A stretching technique that slowly and gradually lengthens a muscle or group of muscles for extended period of time.

a)

Static Stretching

b)

Passive Stretching

c)

Dynamic Stretching

d)

Ballistic Stretching

50.

Dynamic stretching is

a)

Performed in motion

b)

Using a weight to stretch

c)

Using another person to stretch

d)

Bouncing a stretch

51.

A stretching technique in which muscles are stretched by moving joints slowly and fluidly through their range of motion in a controlled manner.

a)

Static Stretching

b)

Passive Stretching

c)

Ballistic Stretching

d)

Dynamic Stretching

52.

What AMRAP fitness test measures flexibility?

a)

# of Jumping Jacks in 1 minute

b)

# of Push-up in 1 minute

c)

# of Burpees in 1 minute

d)

Hamstring Stretch Test

53.

What AMRAP fitness test measures cardiorespiratory endurance?

a)

# of Jumping Jacks in 1 minute

b)

# of Push-up in 1 minute

c)

# of Burpees in 1 minute

d)

Hamstring Stretch Test

54.

What AMRAP fitness test measures upper body muscular strength/endurance?

a)

# of Jumping Jacks in 1 minute

b)

# of Push-up in 1 minute

c)

# of Burpees in 1 minute

d)

Hamstring Stretch Test

55.

What AMRAP fitness test measures core muscular strength/endurance?

a)

# of Jumping Jacks in 1 minute

b)

# of Push-up in 1 minute

c)

# of Sit-ups in 1 minute

d)

Hamstring Stretch Test

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