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GRADED RECITATION (QUIZ TYPE)

Total questions: 85

Worksheet time: 42mins

Name
Class
Date
1.

What is warming up?

a)

Warming up are the exercises, stretching or practice for a short time beforehand which prepares the players for their game.

b)

Exercises that are performed after the activity

c)

These are the set of exercises which are performed during the game

d)

Warming up is a time to recover your body after workout through set of cooling down exercises.

2.

Identify which muscle is this?

a)

Triceps

b)

Biceps

c)

Hamstrings

d)

Calf

3.

Physical exercise can have both physical and mental benefits.

a)

True

b)

False

4.

Performing exercises increases your balance, coordination, and muscle strength.

a)

True

b)

False

5.

Performing exercises causes your bones to lose density later in life.

a)

True

b)

False

6.

Performing physical activity can increase your self-esteem by improving body shape and giving you a sense of accomplishment.

a)

True

b)

False

7.

Any form of bodily movement that use up energy.

a)

Exercise

b)

Physical Activity

c)

Balance

d)

Aerobic

8.

Planned physical activity done regularly to build or maintain one's fitness

a)

Physical fitness

b)

Physical activity

c)

Exercise

d)

Physical health

9.
Intensity during a workout means
a)
how often an activity is performed
b)
how hard an activity is performed
c)
how long an activity is performed
d)
where an activity is performed
10.

What are the immediate effects of exercise on the body?

a)

Heart beats faster, Temperature decreases, Breathing increases

b)

Heart beats faster, Temperature Increases, Breathing decreases

c)

Heart beats faster, Temperature Increases, Breathing increases

d)

Heart beats faster, Cramp, Breathing increases

11.
The more active we are, the more .... we burn.
a)
muscles
b)
meals
c)
calories
12.

What happens to your body when you exercise?

a)

You think a lot better

b)

You have better blood flow in your body

c)

You feel better in your thoughts

d)

It stops you from getting bad conditions

e)

All of the above

13.

Physical exercise can have both physical and mental benefits.

a)

True

b)

False

14.

Any form of bodily movement that use up energy.

a)

Exercise

b)

Physical Activity

c)

Balance

d)

Aerobic

15.

Which is not a Principle of Exercise?

a)

Overload

b)

Progression

c)

Dieting

d)

Individual differences

16.

Regular physical activity can improve your memory and attention span.

a)

True

b)

False

17.

Weight Loss should be the most important goal of fitness and exercise.

a)

True

b)

False

18.

You should warm-up before exercising.

a)

True

b)

False

19.
What benefits are there in eating a balanced diet?
a)
Good health
b)
Good mood and energy
c)
Improved health and reduced illness
d)
All of the above.
20.
"Nutritional" means:
a)
Tastes really good.
b)
Containing necessary substances for the body to grow and stay healthy.
c)
Tastes really bad.
d)
Is mostly green.
21.
What is a healthy habit?
a)
Sleep three hours a day
b)
Eat fruits and vegetables
c)
Eat candies and junk food everyday
d)
Play videogames
22.
At least how many meals do you have to eat each day?
a)
two
b)
one
c)
four
d)
three
23.
Which of the followings activities is considered a healthy habit?
a)
Have cereal with milk and fruits for breakfast
b)
Sleep six hours a day
c)
Play a videogame every night
d)
Watching TV all night
24.
To prevent injury while playing sports, you should ______ .
a)
use the same type of shoe for every sport you play
b)
warm up and stretch before you begin
c)
protect your eyes with regular glasses
d)
reduce your water intake during the game
25.

What can you do to eat healthier?

a)

Snack on fruit and veg sticks rather than crisps and chocolate

b)

Have a fruit smoothie for breakfast if you are in a rush

c)

Eat high-fibre veggies to make you fuller for longer

d)

Eat on smaller plates so that you have a smaller portion

e)

All of the above

26.

Which is not a healthy eating practice?

a)

Eat more fruits and vegetables

b)

Eat more fiber

c)

Do not eat in a hurry

d)

Eat more fatty foods

27.

Which of the following is not an importance of healthy eating habits ?

a)

Helps one eat more

b)

Improves heart health and stroke prevention.

c)

Helps one get strong bones and teeth.

d)

Improves memory.

28.

Metabolism is

a)

the rate at which food is converted into energy in body cells

b)

taking vitamins in excessive amounts

c)

an eating strategy in which extra protein is eaten to increase muscle size

d)

a nutrient that becomes electrically charged when in a

solution

29.

What are examples of fast foods? (select all that apply)

a)

Burger King

b)

A home cooked turkey dinner

c)

TV Dinners

d)

A homemade salad

30.
A nutritious, well balanced diet is important for young people?
a)
True
b)
False
31.
Protein is an important nutrient because they are used by the body
a)
to supply energy
b)
for growth and repair
c)
to maintain hydration
d)
to increase hair growth
32.
Carbohydrate is an important nutrient because they are used by the body
a)
to supply energy
b)
for growth and repair
c)
to maintain hydration
d)
to increase hair growth
33.
Water is an important nutrient because it is used by the body
a)
to supply energy 
b)
for growth and repair
c)
to maintain hydration
d)
to increase hair growth
34.
Fats are an important part of a healthy diet
a)
True
b)
False
35.

A habit is

a)

Easy to break

b)

A repetitive action

c)

An automatic response

d)

A disease

36.

Why is it important to exercise?

a)

Because it's fun

b)

Because it makes us tired

c)

Because it keeps our body healthy and strong

d)

It's not important

37.
What benefits are there in eating a balanced diet?
a)
Good health
b)
Good mood and energy
c)
Improved health and reduced illness
d)
All of the above.
38.
How many glasses of water should you drink in a day?
a)
10-12
b)
8-10
c)
6-8
d)
4-6
39.

What food gives you a high burst of energy, leaving you hungry and tired?

a)

Fats

b)

Proteins

c)

Sugar

d)

Carbohydrates

40.
What food item is an example of a protein?
a)
Fish
b)
Pasta
c)
Ice Cream
d)
Carrots
41.
What nutrient is primarily made of starches and sugars that provide the body with most of its energy?
a)
Water
b)
Vitamins
c)
Proteins
d)
Carbohydrates
42.

Tabata exercises is __________type of exercises?

a)

high intensity, fat-burning cardio exercises

b)

Low intensity exercises

c)

Body building exercises

d)

Strength exercises

43.

Which exercises increase cardiovascular endurance?

a)

Running

b)

Sleeping

c)

Sitting

d)

Strength exercises

44.

What is the importance of cool down after workout?

a)

After exercise, Cooling down not allows your body temperature, blood pressure, and heart rate to return to their normal levels.

b)

Cooling down increase your blood pressure.

c)

After exercise, Cooling down allows your body temperature, blood pressure, and heart rate to return to their normal levels.

d)

Cooling down increase your body temperature,

45.

What is Tabata exactly?

a)

Tabata is 4 min. Intervals of high intensity interval HIIT for 20 seconds of hard work, and ten seconds of rest for 6-8 rounds total. Giving max effort

b)

Tabata is 10 min. Intervals of high intensity interval HIIT for 10 seconds of hard work, and 20 seconds of rest for 4-10 rounds total. Giving max effort

46.

TABATA was originated in Japan by Dr. Izumi Tabata.

a)

True

b)

False

47.

A Tabata exercise:

a)

20 seconds ON, 10 seconds OFF for 4 minutes (8 activities)

b)

Can be modified for Frequency, Intensity, Time, Type

c)

Is a great exercise program

d)

All of the above

48.

Exercise and physical activity will improve all of the following EXCEPT:

a)

Cardiovascular Fitness and Muscular Strength

b)

Your Health

c)

Your sleeping habits

d)

Learning how to tie your shoes

49.

If we perform 3 rounds of TABATA for 4 minutes each, how many total minutes will we perform TABATA exercises for?

a)

15

b)

9

c)

12

d)

10

50.

Circuit training can improve _________ when you use the training principle overload.

a)

Muscular Endurance

b)

Muscular Strength

c)

Cardiorespiratory Endurance

d)

Flexibility

51.

Circuit training can improve _____ when you use large muscle groups to increase your heart rate.

a)

Muscular Strength

b)

Muscular Endurance

c)

Body Composition

d)

Cardiorespiratory Endurance

52.

True or False-You can meet your goals in a short period of time when using circuit training

a)

True

b)

False

c)

None of these answers

53.

Which circuit below alternates upper body and lower body for muscular strength?

a)

Squats, Box Jumps, Jumping Rope, Swimming

b)

Swimming, Jumping Rope, Box Jumps, Squats

c)

Push Ups, Squats, Pull Ups, Box Jumps

d)

Push Ups, Cardio, Pull Ups, Swimming

54.

Circuit training can improve _________ when you use the training principle overload.

a)

Muscular Endurance

b)

Muscular Strength

c)

Cardiorespiratory Endurance

d)

Flexibility

55.

Which circuit below alternates upper body and lower body for muscular strength?

a)

Squats, Box Jumps, Jumping Rope, Swimming

b)

Swimming, Jumping Rope, Box Jumps, Squats

c)

Push Ups, Squats, Pull Ups, Box Jumps

d)

Push Ups, Cardio, Pull Ups, Swimming

56.

Where a particular exercise or activity is completed during circuit training is called a

a)

spot

b)

location

c)

station

57.

Circuit training is a form of body conditioning that involves endurance training, resistance training, high-intensity aerobics, and exercises performed in a circuit.

a)

True

b)

False

58.

Circuit training IS NOT similar to High-Intensity Interval Training.

a)

True

b)

False

59.

An exercise circuit is one completion of all set exercises in the program.

a)

True

b)

False

60.

On average, the total number of circuits performed during a training session may vary from

a)

1 to 4

b)

2 to 6

c)

4 to 8

d)

6 to 10

61.

Circuit training CAN'T be adjusted to suit age, fitness and health of the athlete.

a)

True

b)

False

62.

In circuit training, you combine both cardio and strength training in the same workout.

a)

True

b)

False

63.

What is plyometrics?

a)

When you run laps and train for a long period of time

b)

Lifting weights to gain muscle mass

c)

Bodyweight exercises such as jumping with maximal effort and short intervals

d)

When you go swimming

64.

What is plyometrics?

a)

When you run laps and train for a long period of time

b)

Lifting weights to gain muscle mass

c)

Bodyweight exercises such as jumping with maximal effort and short intervals

d)

When you go swimming

65.

Which of the following is NOT a plyometric exercise?

a)

Box jumps

b)

Lateral hops

c)

3km run

d)

Tuck jumps

66.

Will plyometric training increase the amount of fast twitch fibres you have in your muscles?

a)

Yes

b)

No

c)

Not sure

d)

Maybe

67.

Plyometrics is a system of exercise in which the muscles are repeatedly stretched and suddenly contracted.

a)

True

b)

False

68.

When you're doing plyometric exercises you are on the ground a lot.

a)

True

b)

False

69.

Plyometric exercises are designed to increase your speed and your power.

a)

True

b)

False

70.

The number of training sessions each week.

a)

Reversibility

b)

Specificity

c)

Intensity

d)

Frequency

71.

This principle refers to how hard you train

a)

Intensity

b)

Frequency

c)

Time

d)

Type

72.

This is the length of the training session

a)

Time

b)

Type

c)

Overload

d)

Reversibility

73.

This POT takes into account the predominant energy system, the part(s) of the body to be trained and the components of fitness that are important

a)

Moderation

b)

Overload

c)

Specificity

d)

Reversibility

74.

Using the correct method of training for the area of fitness you want to improve, refers to which method of training?

a)

Specificity

b)

Variation

c)

Reversibility

d)

FITT

75.

How often you train refers to which training principle?

a)

Reversibility

b)

Intensity

c)

Frequency

d)

Progressive Overload

76.
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
77.

What should all training be followed by?

a)

Rest and Recovery

b)

Rehab and Food

c)

Another training session

d)

Heaps of chocolate as a reward

78.
Overload means what?
a)
That you are doing too much.
b)
Basically this means working harder than you would normally do
c)
You are not working hard enough
d)
You could do more
79.
Taking in to account the predominant energy system, part of the body to be trained and which components of fitness are important are all relevant to which Principle of Training?
a)
Moderation
b)
Overload
c)
Specificity
d)
Reversibility
80.

Training at an appropriate intensity and gradually increasing the amount of stress placed on the body

a)

Progressive Overload

b)

Adaptation

c)

Intensity

d)

Type

81.

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

82.

What does the I stand for in the FITT principle?

a)

Intention

b)

Intensity

c)

Individual needs

d)

Insanity

83.
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.
84.

Which of the following basic training principle means that you continue to increase the overload to continue to see improvements?

a)

Specificity

b)

Overload

c)

Progression

85.

An example of OVERLOAD for aerobic training is to increase your pace when running the mile.

a)

True

b)

False

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