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Unit 2 Fitness and Muscular System

Total questions: 133

Worksheet time: 1hrs 7mins

Name
Class
Date
1.
This type of muscle tissue is found only in the heart
a)
Skeletal
b)
Cardiac
c)
Smooth
2.
This type of muscle tissue is found in the walls of hollow organs such as the stomach 
a)
Skeletal
b)
Cardiac
c)
Smooth
3.
This type of muscle tissue is attached to bones wand helps control voluntary movement
a)
Skeletal
b)
Cardiac
c)
Smooth
4.
Which muscles are involuntary?
a)
skeletal
b)
cardiac
c)
smooth
d)
smooth and cardiac
5.
Skeletal muscles are attached to the _________.
a)
Stomach
b)
Lungs
c)
Bones
d)
Involuntary Muscles
6.
Cardiac muscles are ONLY located in the heart
a)
TRUE
b)
FALSE
7.
Voluntary muscle is
a)
muscle that has to be told when to move
b)
muscle that moves automatically
c)
muscle that needs to be stretched regularly
d)
muscle that makes up the heart and stomach
8.
Involuntary muscle is 
a)
muscle found in the heart
b)
muscle found in the organs
c)
muscle that works automatically
d)
all of these are true
9.

What are the three types of muscle?

a)

Smooth, Hard, Cardiac

b)

Cardiac, Smooth, Skeletal

c)

Skeleton, Heart, Bladder

10.
What ties muscles to bones?
a)
cartilage
b)
tendons
c)
ligaments
d)
flexors
11.

What muscle is the arrow pointing toward?

a)

biceps

b)

traps

c)

pecs

d)

triceps

12.

What muscle is the arrow pointing to?

a)

Pectoralis (Pecs)

b)

Biceps

c)

Triceps

d)

Lats

13.

What muscle is the arrow pointing to?

a)

Biceps

b)

Triceps

c)

Lats

d)

Quads

14.
a)
Quadriceps
b)
Satorius
c)
Hamstring
d)
Gastronecmius
15.
a)
Latissmius Dorise
b)
Erectors
c)
Deltoids
d)
Abdominal
16.
a)
Abdominal
b)
External Oblique
c)
Erectors
d)
Satorius
17.
a)
Trapezius
b)
Gluteals
c)
Deltoid
d)
Hamstring
18.
a)
Hamstrin
b)
Quadricep
c)
Tibialis Anterior
d)
Gastrocenmius
19.
a)
Glutueal
b)
Hamstring
c)
Quadricep
d)
External Oblique
20.
a)
Hamstring
b)
Quadriceps
c)
Gastronecmius
d)
Satorius
21.
a)
Abdominal
b)
External Oblique
c)
Pectorals
d)
Trapezius
22.
a)
Latissimius Dorsi
b)
Trapezius
c)
Triceps
d)
Erectors
23.

This is showing the major muscle group on your back, called what?

a)

latissimus dorsi

b)

trapezius

c)

pectorals

d)

external obliques

24.

These muscles that make up someone's "six pack" are really called what?

a)

extermal obliques

b)

gluteus maximus

c)

rectus abdominus

d)

gastrocnemius

25.
What do sit-ups do for the body? 
a)
Strengthens your calf muscles 
b)
Helps you loose weight 
c)
Strengthens your stomach muscles 
d)
None of the above
26.
Which of the following exercises would best strengthen the pectoral muscles
a)
Lunges
b)
Bicep curls
c)
Crunches
d)
Chest press
27.
What is the opposing muscle group for the biceps? 
a)
Quadriceps
b)
Abdominals
c)
Trapezius
d)
Triceps
28.
Your QUADS can be found in your . . .
a)
arms
b)
back
c)
legs
d)
shoulders
29.
Squats focus on what part of your body?
a)
legs
b)
arms
c)
abs
d)
head
30.
Planks work which muscle(s)?
a)
arms
b)
abs
c)
legs
d)
all of the above
31.

APPROXIMATELY HOW MANY MUSCLES ARE THERE IN THE HUMAN BODY?

(a)  

32.

THE MUSCLES HELP TO KEEP OUR BODY TEMPERATURE STABLE.

a)

TRUE

b)

FALSE

33.

SPEAKING AND WRITING ARE:

a)

VOLUNTARY MUSCULAR ACTIONS

b)

INVOLUNTARY MUSCULAR ACTIONS

34.

THERE ARE (a)   TYPES OF MUSCLES IN THE BODY.

35.

THESE MUSCLES ARE FOUND IN THE HEART ONLY.

a)

CARDIAC

b)

SKELETAL

c)

SMOOTH

36.

THESE MUSCLES ARE FOUND IN THE DIGESTIVE ORGANS.

a)

SKELETAL

b)

SMOOTH

c)

CARDIAC

37.

This type of muscle is voluntary and striated.

a)

skeletal

b)

smooth

c)

cardiac

38.

This type of muscle is involuntary has no striations.

a)

smooth

b)

skeletal

c)

cardiac

39.

This type of muscle is involuntary and has striations

a)

smooth

b)

skeletal

c)

cardiac

40.

an individual muscle cell is referred to as a:

a)

fiber

b)

group

c)

striation

d)

osteocyte

41.

As you grow or work out and build muscle:

a)

you develop more fibers

b)

the fibers you have increase in size

c)

more AND bigger fibers

42.

this is the kind of muscle found in hollow organs

a)

smooth

b)

cardiac

c)

skeletal

43.

this type of muscle isn't controlled consciously

a)

involuntary

b)

voluntary

c)

striated

d)

pectoral

44.

The delicate membrane surrounding each stiated muscle fiber:

a)

sacrolemma

b)

epimysium

c)

perimysium

d)

peristalis

45.
When a muscle contracts, it _______
a)
gets longer
b)
gets shorter
c)
gets thinner
d)
grows hair
46.

Label #4

a)

muscle fiber

b)

perimysium

c)

epimysium

d)

facicle

47.

Label #5

a)

muscle fiber

b)

perimysium

c)

epimysium

d)

facicle

48.

Label #2

a)

muscle fiber

b)

perimysium

c)

epimysium

d)

facicle

49.

Label #3

a)

endomysium

b)

perimysium

c)

epimysium

d)

facicle

50.

Label #6

a)

endomysium

b)

perimysium

c)

epimysium

d)

facicle

51.

While doing bench press which major muscle below is being targeted?

a)
b)
c)
d)
52.

Which combination of lifts and exercises target the muscle pictured?

a)

Squats, Squat Jumps and Walking Lunges

b)

Dips, Bench Press, Push Ups and Tricep Extensions

c)

Bench Press, Reverse Curls, Two Way Shoulders and Military Press

d)

Lat Pull Downs, Push Ups, Bench Press and Crunches

53.

When developing the Deltoid which lift isolates this muscle?

a)

Shrugs

b)

Bicep Curls

c)

Up Right Rows

d)

2 Way Shoulders

54.

Which muscle group below helps you rotate your trunk to swing a bat or ax?

a)
b)
c)
d)
55.

When developing this muscle which exercise is your best option?

a)

Parallel Squats

b)

A Skips

c)

Leg Curls

d)

Battle Ropes

56.

The Trapezius muscle is isolated with which lift below?

a)

Two Way Shoulders

b)

Shrugs

c)

Lat Pull Downs

d)

Push Ups

57.

An isolation exercise we can use to target this muscle is

a)

Side Lunges

b)

Russian Twist

c)

Deadlifts

d)

Leg Curls

58.

Hyperextensions focus on which muscle groups?

a)

Glutes and Quadriceps

b)

Glutes and Hamstrings

c)

Glutes and Gastrocnemius

d)

Hamstrings and Quadriceps

59.

Wood chops and Russian Twist are two exercises we use to target which muscle group?

a)
b)
c)
d)
60.

If I want to target the abdominals I would use which of the following exercises below?

a)

Crunches, Set Ups and V Ups

b)

Russian Twist, Wood Chops and Planks

c)

Planks, Squats and Leg Curls

d)

Hyperextensions, Leg Extensions and Bench Press

61.

Calf Raises are used to develop which muscle group?

a)
b)
c)
d)
62.

Seated Rows, Pull Downs and Bent Over Rows all develop which of the following muscles

a)
b)
c)
d)
63.

What lift is shown and which major muscles group listed is being used

a)

Parallel Squats and Quadriceps

b)

Box Squats and Quadriceps

c)

Front Squat and Triceps

d)

Box Squats and Obliques

64.

What lift is shown and which major muscles group listed is being used?

a)

Front Squats and Trapezius

b)

Dead Lift and Latissimus Dorsi

c)

Power Cleans and Hamstrings...

d)

Shrugs and Pictorials Majors

65.

What exercise is shown and which major muscle group listed is being used

a)

Hanging Knee Raises and Abdominals

b)

Lat Pull Downs and Latissimus Dorsi

c)

Chin Ups and Trapezius

d)

Hanging Knee Raises and Obliques

66.

While doing walking RDL's as a dynamic stretch which muscle group are we targeting?

a)

Quadriceps

b)

Gastrocnemius

c)

Lower Back

d)

Hamstrings

67.

Which of the following stretches or lifts does not develop hamstring flexibility and or strength?

a)

Leg Curls

b)

Hyperextensions

c)

Leg Extensions

d)

Straight Leg Dead Lifts

68.

Which of the following groups of lifts and exercises help develop the pectoralis muscles?

a)

Push Ups, Close Grip Bench and Shoulder Press

b)

DB Bench, Incline Bench and Push Ups

c)

Planks, Decline Push Ups and Pull Downs

d)

Reverse Curls, Hang Cleans and 2 Way Shoulder

69.

Where are the best locations to take your pulse?

a)

Wrist and Ankle

b)

Wrist and Neck

c)

Chest and Wrist

d)

Chest and Neck

70.

How can muscular endurance be measured?

a)

Pacer test

b)

Standing long jump

c)

Sit-up test

d)

Sit and Reach

71.

What is the purpose of using the FITT principle?

a)

To lower calories

b)

To make workouts more safe

c)

To improve diet

d)

To make workouts more effective

72.

What would be considered a healthy percentage of body fat for teenage girls?

a)

10 – 25 percent

b)

30 – 45 percent

c)

5 – 10 percent

d)

50 – 75 percent

73.

Which of the following is a function of the skeletal system?

a)

Protect vital organs

b)

Provide shape and support for the body

c)

All of the above

d)

Calcium storage

74.

Which of the following can measure your overall health and well-being?

a)

Skill-related components of fitness

b)

Athletic ability

c)

Body weight

d)

Health-related components of fitness

75.

Which of the following is the main function of the muscular system?

a)

Control body movements

b)

Regulates pain

c)

Thought processes

d)

none of the above

76.

What is the function of warm-up exercises?

a)

To relax muscles after exercising

b)

To be done very quickly

c)

To be done only when it is cold

d)

To prepare the muscles for exercise

77.

Which of the following is true about warming up before and cooling down after exercise?

a)

It should be an integral part of each exercise session.

b)

It should begin at a high level of intensity.

c)

It should last as long as the workout.

d)

It should be done within your target heart rate zone.

78.

What is the result of taking in more calories than you burn?

a)

Maintaining the same weight

b)

Losing Weight

c)

Gaining Weight

d)

Irrelevant as long as you count carbohydrates

79.
What are joints
a)
A place where one bone meets 
b)
A place where  two  bones meet 
c)
Bones don't meet 
d)
A place where three bones meet 
80.

True or False:


Warming up the body before working out is not important when your a young teen.

a)

True

b)

False

81.

A warm up...

a)

increases your heart rate

b)

prepares the body for the work out.

c)

boost the amount of blood and oxygen delivered to your muscles.

d)

All of the above.

82.

True or False:

Dynamic stretching is when you move through your stretches instead of holding them for a certain period of time.

a)

TRUE

b)

FALSE

83.

Static stretching is when you move through the stretches such as high knees.

a)

TRUE

b)

FALSE

84.

True or False: Static stretching should be in the beginning of a workout and dynamic stretching should be post workout.

a)

True

b)

False

85.

Is twisting static or dynamic:

a)

dynamic

b)

static

86.

Cat stretch hold for 30 seconds- static or dynamic:

a)

dynamic

b)

static

87.

Frankenstein Walks - static or dynamic:

a)

dynamic

b)

static

88.

Quad Stretch for 30 seconds - static or dynamic:

a)

dynamic

b)

static

89.

Do you do enough warm-up /cool down stretching while working out?

a)

YES

b)

NO

90.
The muscle's ability to work over a long period of time is:
a)
Flexibility
b)
Body Composition
c)
Intensity
d)
Muscular Endurance
91.
Which of these is not a function of fat mass?
a)
protecting organs
b)
absorbing vitamins
c)
burning oxygen
d)
source of energy
92.
Body composition refers to
a)
the combination of fat-free mass and fat mass
b)
the number of fat cells a person is born with
c)
how tall a person is compared to his/her height and weight
d)
the number of push-ups a person can do compared to his/her weight
93.
To improve muscular strength:
a)
stretch the muscles every day
b)
work the muscles to near maximal force
c)
complete an exercise at least 20 times
d)
fun five miles up and down hills
94.
Cardio respiratory endurance 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, blood, lungs and blood vessels to supply oxygen to the body
d)
the body's response to a flexibility program
95.
Dynamic stretches:
a)
involve the help of another person to hold the body part in position while contracting the muscle and after contraction, relaxing the muscle
b)
involving moving parts of the body continuously while gradually increasing reach, speed of movement or both gently through a full range of motion
c)
involve stretching a muscle to the point of mild for an extended period
d)
involving rapid bobbing, bouncing, or jerky movements that use the body's momentum to stretch
96.
Which of these is not a function of fat mass?
a)
protecting organs
b)
absorbing vitamins
c)
burning oxygen
d)
source of energy
97.
Why is it important to do dynamic stretching before physical activity?
a)
to cool down your body
b)
to get stronger and look better
c)
to prevent injury and get your body ready for more intense exercise
d)
to take up time 
98.
What are the 5 components of fitness? 
a)
speed, agility, muscular strength, muscular endurance, body composition
b)
Cardiorespiratory endurance, muscular strength, muscular endurance, body composition, flexibility
c)
Cardiorespiratory endurance, muscular strength, muscular endurance, dynamic stretching, static stretching
d)
Cardiorespiratory endurance, speed, agility, flexibility, muscular strength
99.
Intensity Level 5 is
a)
very difficult, unable to talk while exercising
b)
very easy activity
c)
mildly uncomfortable activity
d)
sitting down
100.
Intensity Level 3 is
a)
uncomfortable but can keep pace going
b)
extremelely hard exercise
c)
a little uncomfortable but you can keep the pace for a long time
d)
sitting down
101.
Intensity Level 2
a)
what you should be doing in the hallways of MMS
b)
Very difficult exercise
c)
Moderate to vigorous physical activity
d)
Sitting down
102.

The FITT Principle...

a)

is a routine for making you lose weight

b)

is a set of guidelines to help you create a fitness routine

c)

a really "in shape" administrator

103.

What does "F" stand for in FITT?

a)

Fun

b)

Frequency

c)

Fast

d)

Fitness

104.

What does "frequency" mean?

a)

How often

b)

How long

c)

How hard

d)

What kind

105.

Why is FREQUENCY important?

a)

it helps make sure the routine is done enough times a week for progressive improvement

b)

it makes sure you are working hard enough to see improvement

c)

it makes sure you are doing the right activity for your goals

d)

it makes sure you are working for a long enough time

106.

What does "I" stand for in FITT?

a)

Intensity

b)

Important

c)

Inconsistent

d)

Ice

107.

What does "intensity" mean?

a)

How often

b)

How long

c)

How hard

d)

What kind

108.

Why is INTENSITY important?

a)

it helps make sure the routine is done enough times a week for progressive improvement

b)

it makes sure you are working hard enough to see improvement

c)

it makes sure you are doing the right activity for your goals

d)

it makes sure you are working for a long enough time

109.

What does the first "T" stand for in FITT?

a)

Technique

b)

Tough

c)

Time

d)

Together

110.

What does "time" mean?

a)

How often

b)

How long

c)

How hard

d)

What kind

111.

Why is TIME important?

a)

it helps make sure the routine is done enough times a week for progressive improvement

b)

it makes sure you are working hard enough to see improvement

c)

it makes sure you are doing the right activity for your goals

d)

it makes sure you are working for a long enough time

112.

What does the second "T" stand for in FITT?

a)

Typical

b)

Time

c)

Technique

d)

Type

113.

What does "type" mean?

a)

How often

b)

How long

c)

How hard

d)

What kind

114.

Why is TYPE important?

a)

it helps make sure the routine is done enough times a week for progressive improvement

b)

it makes sure you are working hard enough to see improvement

c)

it makes sure you are doing the right activity for your goals

d)

it makes sure you are working for a long enough time

115.

Why is FITT important?

a)

It guarantees a person become faster and stronger

b)

it helps ensure the workout has the best chance to produce improvement

c)

it makes a person become a pro athlete

116.

Working out on Monday, Wednesday, and Friday is an example of:

a)

Time

b)

Type

c)

Frequency

d)

Intensity

117.

Working out for 30 minutes each session is an example of:

a)

Frequency

b)

Type

c)

Time

d)

Intensity

118.

Working out at 60%-80% of our Max Heart Rate is an example of:

a)

Intensity

b)

Frequency

c)

Time

d)

Type

119.

Playing in a soccer game is an example of:

a)

Frequency

b)

Intensity

c)

Type

d)

Time

120.

What is Target Heart Rate?

a)

The number of times your heart beats in one minute.

b)

An easy way to count your heart rate.

c)

The range of your heart beat, in beats per minute (BPM), you should maintain while exercising.

d)

The range of your heart beat, in beats per minute (BPM), you should maintain while sleeping.

121.

How do you calculate your Max Heart Rate?

a)

220 - your age

b)

220 - your height

c)

220 - your weight

122.

Completing long, high intensity workouts frequently (5 or more days per week) will not cause injury.

a)

True

b)

False

123.

Tabata workouts last for less time but are much higher in intensity than most other exercises for Cardiovascular Endurance.

a)

True

b)

False

124.

Which component of fitness deals with the percentage of fat, muscle and bone in the body?

a)

Body Composition

b)

Muscular Strength

c)

Muscular Endurance

d)

Flexibility

125.

Which component of fitness is the ability of the heart and lungs to deliver oxygen to the muscles?

a)

Body Composition

b)

Muscular Strength

c)

Muscular Endurance

d)

Cardiorespiratory endurance

126.

Which component of fitness is the ability of a muscle to apply a large amount of force?

a)

Body Composition

b)

Muscular Strength

c)

Muscular Endurance

d)

Cardiorespiratory endurance

127.

Which component of fitness is this workout developing?

Four sets of 8 bench presses, tired but good form at the end.

a)

Flexibility

b)

Muscular Strength

c)

Muscular Endurance

d)

Cardiorespiratory endurance

e)

None of these

128.

Why is this not good training for muscular endurance: Five sets of 8 squats, once per week. Not tired at the end. (Check all that apply.)

a)

Too many reps

b)

Not enough reps

c)

Not enough sets

d)

Not enough per week

e)

Should be tired

129.

To change a muscular strength workout to muscular endurance, you should (Check all that apply.)

a)

Add weight or other resistance

b)

Decrease the reps

c)

Take away weight or resistance

d)

Increase the reps

130.

Flexibility means that a joint can be moved over a wide range of (a)   .

131.

The 'F' in FITT Principle means

a)

Fulness

b)

Fitness

c)

Frequency

d)

Fungus

132.

The 'I' in FITT Principle means

a)

Intensity

b)

Italy

c)

Intelligence

133.

The two 'Ts' in FITT Principle mean

a)

Time and Type

b)

Time and Toughness

c)

Tools and Type

d)

Toughness and Trophies