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FNES 11 Unit Exam #2

Total questions: 50

Worksheet time: 2hrs 40mins

Name
Class
Date
1.

Which of the following is a skill-related fitness?

a)

muscular strength

b)

speed

c)

muscular endurance

d)

flexibility

2.

The amount of force your muscles can produce is..

a)

speed

b)

muscular endurance

c)

Muscular strength

d)

Balance

3.

The ability to keep upright position while moving or standing still..

a)

speed

b)

balance

c)

agility

d)

flexibility

4.

The ability to change your body's position/direction quickly while maintaining your body's movements

a)

balance

b)

reaction time

c)

speed

d)

agility

5.

The ability to use 2 or more body parts together at the same time..

a)

balance

b)

coordination

c)

muscular strength

d)

Cardiovascular endurance

6.

The amount of time it takes you to move once you realize you need to act..

a)

speed

b)

agility

c)

reaction time

d)

balance

7.

The ability to use your strength quickly..

a)

muscular strength

b)

power

c)

muscular endurance

d)

speed

8.

Which health related component of fitness involves the range of motion in and around your joints.

a)

Cardio-respiratory endurance

b)

Body Composition

c)

Flexibility

d)

Muscular Strength

9.

The ability of your muscles to exert force

a)

Muscular Strength

b)

Muscular Endurance

c)

Flexibility

d)

Cardio-Respiratory Endurance

10.

The ability of your muscles to exert force for an extended period of time

a)

Muscular Strength

b)

Muscular Endurance

c)

Cardio-Respiratory Endurance

d)

Flexibility

11.

Which is a good example of an activity that would increase flexibility?

a)

Playing basketball

b)

Yoga

c)

Golf

d)

Tennis

12.

Janet's ability to perform 45 pushups is an example of which component of fitness

a)

Cardio-Respiratory Endurance

b)

Muscular Endurance

c)

Muscular Strength

d)

Flexibility

13.

This skill related component is not needed in a 100m sprint

a)

Agility

b)

Power

c)

Speed

d)

Co-ordination

14.

Which one is an example of a skill related component?

a)

Flexibility

b)

Balance

c)

Muscular Strength

d)

Body Composition

15.

Which one is an example of a health related component?

a)

Speed

b)

Coordination

c)

Flexibility

d)

Power

16.

How many Components make up Health Related Fitness?

a)

2

b)

3

c)

4

d)

5

17.

Cardio refers to which organ

a)

Heart

b)

Lungs

c)

Legs

d)

Brain

18.

The ability to move more than one section of the body together like the dancer shown is

a)

Coordination

b)

Power

c)

Speed

d)

Reaction Time

19.

This is the combination of Speed and Strength

a)

Agility

b)

Power

c)

Reaction Time

d)

Balance

20.

Serena Williams Ace show in the GIF is a beautiful example of

a)

Power

b)

Speed

c)

Agility

d)

Reaction Time

21.

Using his experience of MMA, this UFC fighter dodges all punches that he sees coming showing great

a)

Speed

b)

Agility

c)

Coordination

d)

Reaction Time

22.

I am going to increase the weight I bench press every week by 1kg. What additional principle of training am I applying?

a)

Progressive overload

b)

Specificity

c)

Adaptation

d)

Individual needs

23.

Which additional principle of training would occur if I stopped training for a long period of time?

a)

Rest and recovery

b)

Reaction

c)

Repetition

d)

Reversibility

24.

I'm going to increase the amount of times I train every week from twice to three times. What principle of training am I referring to?

a)

Frequency

b)

Intensity

c)

Time

d)

Type

25.

When using the FITT principle. What is meant by "type"?

a)

The type of facility used to train in

b)

The type of shoes I wear

c)

The type of training I will be doing

d)

The type of resistance machines I will use

26.

When referring to additional principles of training. Specificity means what?

a)

Making training specific to the sport or activity

b)

Making training specific to a persons individual needs

c)

Making training easy

d)

Making training hard enough to challenge you

27.

When referring to the FITT principle. "Time" means what?

a)

How often

b)

How hard

c)

Duration of each session

d)

Type of training

28.

If I've been training the same way for a while and my body is used to the exercise intensity, what additional principle of training has occurred?

a)

Adaptation

b)

Reversability

c)

Rest and recovery

d)

Variation

29.

Changing the training you do so that you don't get bored and continue to enjoy your training.

a)

Variation

b)

Type

c)

Specificity

d)

Adaptation

30.

Intensity can be measured using (select two)

a)

BORG Rating of Perceived Exertion Scale

b)

Heart Rate

c)

Breathing Rate

d)

Hydrostatic Underwater Weighing

31.
What are training principles?
a)
People in charge of schools.
b)
Set of rules to help maximize benefits of fitness training.
c)
Specific exercises to include in workouts.
d)
Using treats to make your dog sit & stay.
32.
What is: "A gradual increase either in frequency, intensity, or time or a combo of all 3?"
a)
Progression
b)
Intensity
c)
Type
d)
Specificity
33.
A muscle forced to operate beyond its customary intensity by increasing the load
a)
Training
b)
Specificity
c)
Progression
d)
Overload
34.

Which principle encourages rest periods between activities?

a)

Regularity

b)

Variety

c)

Recovery

d)

Balance

35.

Which fitness principle helps to prevent boredom by encouraging you to mix up your activities?

a)

Regularity

b)

Variety

c)

Progression

d)

Reliability

36.

Along with adequate sleep and a good diet, to ensure proper fitness, a person should exercise how many days of the week?

a)

All seven days

b)

Doesn't matter

c)

3-5 days

d)

1-2 days

37.
Which of the following best demonstrates the principle of progressive overload?
a)
Ensuring that an athlete's HR is below 70-80% if MHR during each session
b)
Gradually increasing the weight & number of reps for strength training exercises
c)
Participating in a variety of activities to develop a range of muscle groups
d)
Scheduling 1-2 training sessions each week to maximise training benefits
38.
How could progressive overload be included into the program?
a)
The frequency being maintained at 3 x week
b)
The time being decreased to 20-30 mins
c)
The intensity being increased to 75-85% of MHR
d)
The type of activity being changed to cycling
39.
The principle of specificity is best illustrated by:
a)
Lifting heavy weights to increase aerobic performance
b)
Power walking to improve arm strength
c)
Doing push-ups to reduce waistline size
d)
Doing sit-ups to increase abdominal strength
40.

An aspiring Marathoner will best benefit from.............

a)

Heavy Strength Training

b)

Agility Training

c)

Continuous Training

d)

Speed Work

41.
A single lift of the weights is....
a)
rep
b)
set
c)
spotter
42.

What are the three parts of a training session?

a)

Warm-up, Gameplay, Cool-down

b)

Warm-up, Main set, Cool-down

c)

Cool-down, Exercise, Jog

d)

Warm-up, Main set, Exercise

43.

What does F.I.T.T stand for?

a)

Frequency, Intensity, Time, Training

b)

Frequency, Intensity, Type, Training

c)

Fast, Intense, Training, Types

d)

Frequency, Intensity, Time, Type

44.

What is one of the biggest mistakes you can make when lifting weights?

a)

not using the correct form when lifting

b)

not listening to the correct music

c)

not wearing the coolest shoes

45.

Which of the following activity levels would adhere to the Physical Activity Guideline for Americans from the Department of Health and Human service?

a)

At least 30 minutes of stretching a day

b)

At least 10 minutes of vigorous intensity aerobic exercise per week

c)

Performing resistance exercises 2 day per weeks for most major muscle group in sets of 15-30 repetitions

d)

At least 150 minutes of moderate intensity aerobic activity per week

46.

Why is it important to warm-up before exercising or participating in activities?

a)

decreases your chance of getting injured or pulling a muscle

b)

increases blood flow and oxygen

c)

warms up your muscles for improved performance

d)

All of the above

47.

A stretching technique in which you stretch to the farthest point and hold the stretch for an extended period of time

a)

Static Stretching

b)

Passive Stretching

c)

Dynamic Stretching

d)

Ballistic Stretching

48.

A Stretching technique in which movement (Ex. swinging) and active muscular effort are used to stretch and the end position is not held.

a)

Static Stretching

b)

Passive Stretching

c)

Ballistic Stretching

d)

Dynamic Stretching

49.

Arm circles are what type of stretch?

a)

Static

b)

Dynamic

c)

Passive

d)

Ballistic

50.

When is it best to perform dynamic warm ups?

a)

Before a workout

b)

After a workout

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