Font size
WorksheetsWellness 4 Semester 1 Final Exam 2019-2020
Total questions: 49
Worksheet time: 25mins
Curl ups, Crunches, Planks are exercises that work what muscle groups
biceps and triceps
abdominals and obliques
neck muscles
pectoralis major
BMI in terms of fitness stands for:
Body Mass Index
Body Muscle Indicator
Best Motor Index
Bike Machine Indicator
Which component of fitness is measured by the sit n-reach test?
Muscular stretching
Flexibility
Body composition
Muscular endurance
Physical activity done in short, fast bursts is
aerobic
anaerobic
hypokinetic
hypothermic
Which exercise does not measure abdominal strength and endurance?
Curl up test
Sit-up test
Sit and reach test
Abdominal crunch
The cardiovascular system includes the heart, blood, and blood vessels. What can you do to improve the health of this system?
Work out with a heart rate at or above 220 beats per minute
workout in your target heart range minus your resting heart rate
workout in your target heart rate range
220-minus your age is an effective heart rate range to exercise in
What is the core exercise that is used in all TRX exercises?
Plank
Squat
Push
Pull
When you increase a muscle's endurance, you
increase the thickness and size of the muscle
increase the overall strength of the muscle
increase the amount of time it can contract without tiring
decrease the length and flexibility of the muscle
SMART goals are:
Specific, measurable, achievable, relavant and have time factor
Special, measurable, accurate, realistic and have totals
Specific, memorized, achievable, realistic and time oriented
Sensible, measurable, acceptable, really hard and temporary
Good lower body strength is indicated by being able to squat a weight amount that
Equal to our body weight
Is twice your body weight
75% of your body weight
None of the above
In general, to build flexibility you should stretch until
one minutes passes
The muscle feels loose
The muscle feels a little uncomfortable
It feels painful
Two important benefits of a regular program of physical activity are feeling good and increased energy
feeling good and increased energy
proper nutrition
speed
good grades
A conditioned athlete would likely have a __________ Pulse Recovery Rate then a non-athlete.
slower
faster
high
poor
What percent of your one rep max would you want to bench press if your goal were to gain muscular endurance?
50%-60%
75%
100%
25%
Body weight and weight amounts/reps
For boys, being able to bench press a weight amount that is ____________ your own body weight indicates good upper body strength
Twice
50%
Equal to
Which exercise would require the most amount of muscle use?
Bicep curls
Weighted squats
Triceps extensions
One arm upward press
____________ activity is when the muscles have plenty of oxygen, ______________ is when the muscles will become depleted of oxygen.
Aerobic, anaerobic
Anaerobic, aerobic
Anabolic, aerobic
Isotonic, isometric
For cardiovascular fitness, moderate to vigorous exercise must elevate your heart rate
above normal
once a week
into the target fitness zone
into the orange zone-performance zone
Which of the following provides evidence that you are lifting a sufficient amount of weight and/or completing a sufficient number of reps.
Your heart rate will be in the blue (60-69%)orange with each set that is performed
Your heart rate will not increase
Your heart rate will increase with each set that is performed
Your heart rate must increase to the Red (90%) range with each set
How can you increase the intensity of the TRX planks?
Move your feet farther away from(toward you) neutral
Move your feet directly under the anchor point neutral
Move your feet farther past(away from you) neutral
Adjust the strap to mid length
Muscular endurance is the
muscle's ability to work for long period without tiring
same as cardiovascular fitness
amount of force a muscle can exert
same as body strength
Which of the following is the best guideline to follow when planning a workout?
Give your muscles an entire day of rest between strengthening workouts.
Do not do cardiorespiratory and muscular training during the same workout session.
Do not do cardiorespiratory training one day and muscular training the next day.
Do muscular training exercise with the same muscle groups two days in a row.
Someone who is planning to be active might set a goal such as 'jog for 20 minutes, 3 times per week.' This would be an example of exercising what component of fitness
active lifestyle exercise
cardiovascular Strength
muscular Strength
cardiovascular endurance
Which exercise would require the most amount of muscle use?
Bicep curls
Weighted squats
Triceps extensions
One arm upward press
When using the TRX suspension trainer there are 6 positions. The six positions are
Ground facing away, ground facing, ground facing sideways, standing facing, standing facing away, standing facing sideways
Ground lying flat on your back, ground laying on your stomach, ground facing sideways, standing facing, standing facing away, standing facing sideways
Ground facing away, ground facing, ground facing sideways, standing one leg, standing split leg, standing with one handle
Standing one leg, standing split leg, standing with one handle, round lying flat on your back, ground laying on your stomach, ground facing sideways
What would be a good exercise to include after doing bicep curls?
Leg extensions
Back rows
Triceps extension
Bench press
Which are true statements regarding the benefits of weight training?
Good muscular endurance will increase your body metabolism
A higher metabolic rate means your body is burning at a higher rate
Lower metabolism results in the body storing fat and losing it slower
Weight training does not have to result in larger muscles
The ability of the heart, lungs and circulatory and respiratory system to provide oxygen to the muscles as the demand for oxygen increases indicates
Cardiovascular endurance
Aerobic fitness
Anaerobic fitness
Muscular endurance
Interval training requires you to….
Vary your exercises
Increase strength and endurance
Make efficient use of your time in the gym
All of the above
For effective weight training, each set should bring your heart rate up to the:
Blue zone
Red zone
Orange zone
Green zone
Aerobic exercise machines include treadmills, what other exercises or activities can you participate in that have the same benefits as a treadmill?
taking the stairs instead of the elevator
jumping rope
walking your dog
all of the above
How can you increase the intensity of a standing facing away TRX exercise?
Move your feet closer to the anchor point
Lengthen the straps
Move your feet closer together or use one leg
Both A and C
During a game of pickleball, as a team about to serve the best position for players would be with
Both players on both sides back near the rear boundary line.
One player up closer to the net and one back near the rear boundary line.
Only the receiving team should have both of its players position back near the rear boundary line.
None of the above
A tabata set consists of how many seconds of break and how many seconds of exercise?
15 seconds break 50 seconds of exercise
10 second break 20 seconds exercise
10 seconds exercise 20 seconds break
3 sets of 10 reps
Which is NOT a true statement regarding interval training
Interval training consists of two-minute activities
Interval training is an efficient way to guide your time while exercising
Interval Training is only for cardio work.
During interval training sessions you must have your heart rate recover to RHR to start your next set.
A workout that includes, in sequence, 5 minutes of a heart rate of 60%, followed by 20 minutes at 75% and ending with 5 minutes at 60% correlates with which of the following?
Warm-up, aerobic activity, cool-down
Warm up, weightlifting, cool down
Warm up, cardio, cool down
Interval circuit training
Why is lower back flexibility critical to lifetime fitness
Low back pain and injury are very common among adults
Poor lower back flexibility is a common cause of injury and back pain
Poor flexibility in the hamstrings can often lead to injury
All of the above
EMOM stands for
Energy, Motion, Optional Muscles
Every Moment Opportunity Minute
Every Minute on the Minute
Every Mile on the Minute
Which of the following is the best indicator of good cardiovascular endurance
Running the 100 meter
Running the mile
A lower resting heat rate
a and c
What is the minimum amount of time an aerobic exercise session must to be to be of any value
45-60 minutes
60-75 minutes
10-15 minutes
15-20 minutes
Body mass index is
the amount of fat tissue in your body compared to the amount of lean tissue
is the best indicator of your body's fitness
a measure of how well you can bend, stretch, and twist your body
the estimation by comparing your height to your weight
Which progression would represent the best cardio workout?
2-3 min. blue zone, 2-3 min in green zone, followed by 8-10 minutes in the orange zone then 2 min in green zone, ending with 2 minutes in the blue zone
1 min. in blue zone, 1 min. in green zone 12-15 min. in orange zone, ending with 5 min. in the green zone
5 min. in blue zone, followed by 5min in the green, then 5 min. in the orange zone, ending with 5 min. in the blue.
5 min. in the blue zone, 12-15 min. in the orange zone, ending with 5 min. in the blue zone
According to the Official Rules of Pickleball,
Teams can score only after they have served and won the rally
Teams can score when the other team is unable to properly return the ball within the boundaries
The serve and the return volley must bounce before being played
a. and c are correct
Interval training consists of a series of work and rest efforts. Higher intensity exercises are followed by low intensity exercises, low intensity …
Increase blood flow
Increase breathing patterns
your heart rate can return to normal after it has reached your target heart rate
The rate at which you heart adjust to the increase intensity levels
Which of the following provides evidence that you are lifting a sufficient amount of weight and/or completing a sufficient number of reps.
Your heart rate will be in the blue (60-69%) Orange with each set that is performed
Your heart rate will not increase
Your heart rate will increase with each set that is performed
Your heart rate must increase to the Red (90%) range with each set
Which of the following are reasons why proper rest in between sets is important
To allow the muscles to perform at their optimal for the next set
To allow your breathing rate to return closer to normal
Both a and b
None of the above
Which is NOT true regarding the use of TRX chest press and the Free weight bench press?
They both increase muscular strength.
TRX increase strength while Free Weight Bench Press increases range of motion
TRX increases range of motion while Free Weight Bench press limits your motions
All of the above
Which of the following are effective ways to increase strength?
Have a proper warm up, include a set light amount of weight
Slow down the negative phase (lowering of the weight
Lift heavy amounts 70-80% of max.
Increase the range of motion and pause at different points of the lift.
An 18 year old student exercising at a target heart rate of 70-75% would have a pulse rate of __________
170-190
140-150
160-170
135-145
