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WorksheetsMid Term Quiz - EMPC
Total questions: 60
Worksheet time: 41mins
Stretching while moving is an example of _______________ stretching and is part of our warm up.
static
dynamic
ballistic
dance
What does Frequency mean in training?
how intense is your work-out
How many reps for sets
how much time to complete your work-out
How often you wil exercise
Sit thru is an excercise for your
Cardio benefits
Arms
Core
Legs
Mountain Climbers is an exercise for your...
Legs
Full body
Core
Arms
Cardio
Which joints must be improved in your mobility drills?
Ankle, knee, hip, shoulders
Knee, hip, elbow, wrist
Ankle, hip, shoulder, spine
Core, upper body, lower body
Which joints must be work-out with stability?
Knee, ankle, hip
knee, lower back, elbow, wrist
hip, wrist, elbow,
hip, lower back, neck
Main muscle involved in this stretch:
Gluteus
Hamstring
Cuadriceps
Back
It helps our muscle to be more flexible and usually perform after a warmup routine.
Static stretching
Stretching
Conditioning
Cool-down
It is a type of stretching that is commonly recommended because it is less likely to cause an injury.
Stretching
Dynamic
Static
Ballistic
Determines how long you exercise during each session.
Frequency
Intensity
Time
Type
Part of the F.I.T.T. principle and an easy one to manipulate to avoid overuse injuries or weight loss plateaus.
Frequency
Intensity
Time
Type
This principle will help us to create a workout plan that will be more effective in reaching our fitness goals. It involves 4 elements we need to think about to create workouts that fit our goals and fitness level.
Specificity
F.I.T.T
Progressive overload
Conditioning.
It has to do with how hard you work during exercise.
Progressive overload
Intensity
Time
Variety
It allows our body to adjust gradually to the increased demand on your heart, muscles, breathing and circulation.
Conditioning
Stretching
Warm-up
Cool-down
Measure of body fat based on height and weight that applies to adult men and women.
Flexibility
Body Mass Index
Working Heart Rate
3 Mins Step Test
___________________ is how efficiently your heart, blood vessels, and lungs to supply oxygen rich blood to working muscles during physical activity (aerobic activity like walking, running, cycling or playing a sport) for a prolonged period of time or for more than 90 seconds.
Muscular Strength
Muscular Endurance
Cardiovascular Endurance
Body Composition
___________________ is the range of motion in a joint or group of joints or the ability to move joints effectively through a complete range of motion.
Speed
Flexibility
Muscular Strength
Body Composition
__________________ refers to the amount of force a muscle can produce with a single maximal effort.
Muscular Endurance
Cardiovascular Endurance
Muscular Strength
Power
__________________ is the ability to move and change the direction and position of the body quickly and effectively while under control.
Speed
Flexibility
Agility
Coordination
________________ is a measure of how quickly an organism can respond to a particular stimulus.
Flexibility
Coordination
Speed
None of the above
_________________ is any type of cardiovascular conditioning. It can include activities like brisk walking, swimming, running, or cycling. You probably know it as “cardio.”
Aerobic Exercise
Anaerobic Exercise
Flexibility Exercise
Exercise
________________ is any activity that breaks down glucose for energy without using oxygen. Generally, these activities are of short length with high intensity. The idea is that a lot of energy is released within a small period of time, and your oxygen demand surpasses the oxygen supply.
None of the Above
Aerobic Exercise
Flexibility Exercise
Anaerobic Exercise
8. What are the four examples of exercise equipment?
Free Weights, Plyometric Equipment, Exercise Balls, Resistance Bands
Free Weights, Prtuometric Equipment, Exercise Balls, Resistance Bands
Simple Weights, Prtuometric Equipment, Exercise Balls, Resistance Bands
Simple Weights, Prtuometric Equipment, Exercise Bells, Resistance Bands
18. It is any type of weight training equipment that does not limit the range of motion and which you can use wherever you are.
Plyometrics
Resistance Bands
Free Weights
Exercise Ball
20. It is also known as jump training.
Free Weights
Functional Training
Plyometrics Training
Resistance Bands Training
What is resistance training?
Resistance training is a type of cardio exercise
Resistance training is a form of exercise that improves muscular strength and endurance by using resistance or weights.
Resistance training involves only stretching and flexibility exercises
Resistance training is a form of meditation and relaxation technique
What is the purpose of resistance training?
To decrease muscle mass and weaken bones
To build and strengthen muscles, increase bone density, and improve overall physical function
To reduce overall physical function and flexibility
To increase the risk of injury and decrease mobility
Which of the following is an example of resistance training equipment?
Dumbbells
Treadmill
Yoga mat
Jump rope
Which muscle group does the bench press primarily target?
Pectoralis major
Hamstrings
Quadriceps
Deltoids
What is the purpose of using progressive overload in resistance training?
To maintain the same level of challenge for the muscles
To decrease the intensity of the workout
To prevent muscle growth and strength gains
To continuously challenge the muscles and promote strength and muscle gains.
What are the benefits of resistance training?
Increase muscle strength and mass
Increase fat percentage
No impact on muscle strength and mass
Decrease muscle strength and mass
What is the importance of proper form and technique in resistance training?
It helps prevent injuries and maximize the effectiveness of the workout.
Injuries are not a concern in resistance training
Proper form and technique are only important for beginners
It has no impact on the workout results
What do you do in a warm up?
Increase heart rate
Decrease heart rate
Maintain heart rate
This type of warm-up gets the heart pumping faster, increases blood flow, and quickly increases the body temperature.
Stretching
Conditioning
Cardio
Cool-Down
What is the role of rest days in a resistance training program?
They allow muscles to recover and grow stronger.
They are unnecessary and can hinder progress.
They should be avoided to maximize workout frequency.
They have no impact on muscle recovery.
Which of the following is a benefit of incorporating flexibility training into your routine?
Has no effect on overall fitness
Decreases cardiovascular endurance
Improves range of motion and reduces injury risk
Increases muscle mass
___________________ is the ability of a muscle or group of muscles to sustain repeated contractions against resistance for an extended period.
Muscular Endurance
Flexibility
Muscular Strength
Cardiovascular Fitness
What is the primary purpose of cardiovascular exercise?
To enhance balance and coordination
To increase flexibility
To improve heart and lung health
To build muscle mass
Which of the following is a common method to measure body composition?
Skinfold measurements
Body Mass Index
Heart rate monitoring
Flexibility tests
What does the term 'progressive overload' refer to in fitness training?
Increasing the duration of workouts
Maintaining the same workout routine for an extended period
Gradually increasing the weight or resistance used in exercises
Decreasing the frequency of workouts
_________________ is the ability to perform a movement with speed and precision.
Coordination
Agility
Balance
Flexibility
What is the primary benefit of incorporating strength training into a fitness routine?
Improves cardiovascular health
Increases muscle mass and strength
Enhances flexibility
Boosts endurance
Which of the following is a key component of a balanced fitness program?
Strength training, flexibility, and cardiovascular exercises
Only flexibility exercises
Only cardiovascular exercises
Only strength training
Which of the following is a benefit of incorporating flexibility exercises into your fitness routine?
Decreases strength levels
Enhances cardiovascular endurance
Improves range of motion and reduces risk of injury
Increases muscle mass
What is the primary focus of high-intensity interval training (HIIT)?
To alternate between short bursts of intense activity and rest or low-intensity periods
To improve flexibility and balance
To maintain a steady pace throughout the workout
To focus solely on strength training
Which of the following best describes the term 'muscular endurance'?
The ability to maintain balance while performing exercises
The ability to lift heavy weights for a short period
The maximum amount of force a muscle can exert in a single effort
The ability to perform repeated contractions over an extended period
What is the primary purpose of a warm-up before engaging in physical activity?
To cool down the body
To prepare the body for exercise and reduce injury risk
To increase flexibility
To enhance muscle growth
Which of the following is a key component of the F.I.T.T. principle that refers to how hard you should exercise?
Time
Intensity
Type
Frequency
What is the recommended duration for a typical strength training session?
10-15 minutes
30-60 minutes
1-2 hours
5-10 minutes
Over time the body becomes accustomed to exercising at a given level.
Individuality
Regression
Specificity
Adaptation
This principle maintains that no two individuals will benefit from exercise exactly the same way physically or psychologically.
Individuality
Regression
Specificity
Adaptation
The exercises should be varied and relate your goal or to the sports you are playing for.
Warm-up
Conditioning
Stretching
Cool-down
types of STRETCHING?
static, ballistic, dynamic, PNF
stand, balance, direct, PFC
stand, balance, dynamic, PNF
static, ballistic, dynamic, PFC
This principle will help us to create a workout plan that will be more effective in reaching our fitness goals. It involves 4 elements we need to think about to create workouts that fit our goals and fitness level.
Specificity
F.I.T.T
Progressive overload
Conditioning.
