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WorksheetsUnit 4 Quiz- Fitness and Movement
Total questions: 25
Worksheet time: 23mins
What does HRF stand for?
Health-Related Fitness
High Resistance Fitness
Human Resource Function
High-Risk Fitness
How many minutes of daily physical activity are recommended for teenagers?
30 minutes
45 minutes
60 minutes
90 minutes
Match the Principle of Training with the best example
Principle of Warm-up
Prepares muscles for exercise
Principle of cool-down
Helps in recovery after exercise
Principle of Specificity
Training should be specific to the goal
Principle of Progression
Gradually increasing intensity over time
Principle of Overload
Exceeding normal training loads
Match the Principle of Training with the best example
Principle of Reversibility
Gains are reversed when training stops.
Principle of Recovery
Incorporating rest or low-impact days
Principle of Adaptation
The body adapts to the workload given
Principle of Individuality
Adjusting workouts for beginner/advanced
The skeletal system supports the body and also produces what?
Warmth
Blood cells
Adipose tissue
Tendons
Which is the largest skeletal muscle in the body?
Gluteus Maximus
Biceps Brachii
Masseter
Palmaris Brevis
What does the cardiac muscle specialize in?
Protecting bones
Regulating digestion
Pumping blood through the body
Producing energy
Which is not a component of the musculoskeletal system?
Tendons
Ligaments
Platelets
Joints
What hormone secreted by bones improves insulin sensitivity?
Myokines
Osteocalcin
Cortisol
Adrenaline
What disease involves the age-related loss of bone density?
Arthritis
Tendonitis
Osteoporosis
Rigidity
Which of the following activities builds bone strength?
Stretching
Weight-bearing activities
Meditation
Cardio exercises
What is the most common cause of tendonitis?
Lack of sleep
Overuse of tendons
Lack of Calcium
Dehydration
Activities like sprinting or heavy lifting are examples of (a) exercise, while (b) exercise refers to steady, oxygen-fueled movements such as jogging or swimming.
Maintaining a healthy (c) involves balancing fat and lean mass, while (d) refers to the ability of joints to move through their full range of motion, as seen in stretching or yoga.
What is an example of moderate-intensity exercise?
Sprinting
Jogging
Jumping rope for 5 minutes
Shoveling 10 feet of snow
What is the primary goal of the FITT formula?
To monitor diet
To prevent injuries
To guide workout design
To assess body composition
What is the formula to calculate Maximum Heart Rate (MHR)?
200 - age
220 - age
Resting Heart Rate × 2
180 + age
What is the Target Heart Rate (THR) for moderate intensity?
50% of MHR
70% of MHR
85% of MHR
100% of MHR
What is the purpose of a cool-down after exercise?
Increase muscle mass
Reduce muscle soreness
Build cardiovascular endurance
Improve reaction time
What percentage of MHR is considered light-intensity?
50%
60%
70%
85%
What is an example of an anaerobic exercise?
Jogging
Sprinting
Cycling
Yoga
Find the Target Heart Rate (THR) for a 26 year old performing a vigorous HIIT interval workout on a treadmill. ROUND YOUR ANSWER UP TO THE NEAREST HEARTBEAT MHR=220−age THR Light=50% of MHR THR Moderate=70% of MHR
THR Vigorous=85% of MHR
The (a) Formula is a principle used to guide the design of an (b) ensuring that it is well-rounded and effective for improving our fitness. FITT Stands for (c) (d) (e) .
Match the following term to its description.
Ability to change direction quickly and efficiently.
Agility
Maintaining stability while stationary or moving.
Balance
Harmonizing body movements for smooth performance.
Coordination
How quickly you respond to stimuli.
&
How quickly you can move your body or a body part.
Reaction Time
& Speed
Combining strength and speed for explosive movements.
Power
Cardiovascular Endurance, Muscular Strength, Muscular Endurance, Flexibility, and Body Composition are the 5 (a) . Agility, Balance, Coordination, Speed, Power, and Reaction Time are the 6 (b) .
Match the correct term to its function/description.
Fibrous Tissue that 'ties' muscle to bone.
Tendons
Fibrous Tissue that 'links' bones to other bones.
Ligaments
Where two or more bones come together.
Joint
The combination of our muscular and skeletal systems
Musculoskeletal System
What works together to maintain balance and ensure a full range of motion?
Joints and Muscles
