WorksheetsQuiz 5 (Chapter 7: Fitness)
Total questions: 40
Worksheet time: 20mins
What is physical fitness?
The ability to perform daily tasks effectively
A measure of how fast you can run
A state achieved through meditation
A result of genetic factors alone
What is aerobic physical activity?
Activity involving short bursts of intense effort
Activity requiring rhythmic movements of large muscles
Activity limited to weightlifting
Activity causing only mild exertion
Which is an example of vigorous-intensity physical activity?
Light jogging
Swimming at a slow pace
Running at 5 miles per hour or more
Walking at 3 miles per hour
What principle of training involves placing extra demands on the body to improve fitness?
Overload
Relaxation
Balance
Maintenance
How many minutes of aerobic activity per week are recommended for substantial health benefits?
50 minutes
150 minutes
300 minutes
100 minutes
Which of the following is a benefit of physical activity?
Increased risk of osteoporosis
Improved bone density
Higher blood pressure
Increased fat accumulation
How does physical activity reduce the risk of type 2 diabetes?
By increasing insulin sensitivity
By decreasing muscle mass
By reducing water retention
By eliminating glucose from the body
Which benefit of physical activity improves heart and lung function?
Resistance to colds
Improved body composition
Strong circulation and lung function
Prevention of gallbladder disease
What is one psychological benefit of regular physical activity?
Increased anxiety
Strong self-image
Decreased quality of sleep
Reduced bone density
What is a common effect of physical activity on older adults?
Increased risk of falls
Shortened life expectancy
Improved mobility and independence
Reduced resistance to infections
What is the primary source of energy during high-intensity exercise?
Fat
Carbohydrates
Protein
Vitamins
Which macronutrient contributes most to muscle recovery after exercise?
Fat
Protein
Vitamins
Minerals
What is the role of glycogen during exercise?
To increase water retention
To provide glucose for energy
To store fat in muscles
To produce protein for recovery
When does the body primarily use fat as a fuel source?
During intense short-term exercise
During low-intensity, long-duration activities
During recovery from exercise
Immediately after consuming carbohydrates
How much of the total fuel used during physical activity is typically contributed by protein?
50%
10%
25%
0%
What is a primary recommendation for fluid intake during exercise?
Drink alcohol for hydration
Consume water before, during, and after activity
Avoid drinking fluids during exercise
Limit water intake to avoid cramps
Why are sports drinks recommended for endurance exercises lasting more than an hour?
They reduce body temperature
They provide electrolytes and carbohydrates
They increase protein synthesis
They eliminate fatigue
What is the ideal carbohydrate percentage in a diet for athletes?
20–30%
40–50%
60–70%
80–90%
Which foods are recommended for pregame meals?
High-fat snacks
Fiber-rich vegetables
Carbohydrate-rich, low-fat foods
Protein shakes
What should recovery meals focus on?
High-fat content
High carbohydrate and protein intake
Low-calorie snacks
Fiber-rich foods only
What is a key strategy to prevent injuries during exercise?
Avoid warm-ups
Use proper equipment
Perform exercises every day without rest
Skip cool-down activities
What does warming up help with before exercise?
Burning extra calories
Increasing fat metabolism
Preparing muscles and mobilizing fuel
Enhancing bone density immediately
Why is cooling down after exercise important?
To accelerate muscle cramping
To gradually lower the heart rate
To eliminate the need for hydration
To prevent muscle growth
What is the recommended approach to building fitness?
Focus on sudden, intense workouts
Build slowly with small steps
Only train during weekends
Avoid strength training
What signal should you pay attention to during exercise?
High blood pressure readings
Body signals such as pain and fatigue
Heart rate at maximum capacity
Sudden spikes in glucose levels
What is the primary concern with energy drinks for athletes?
They reduce glucose levels
They hinder performance and cause dehydration
They contain no caffeine
They enhance oxygen levels excessively
Which vitamin is a potent antioxidant that defends against free radicals?
Vitamin A
Vitamin C
Vitamin E
Vitamin K
What effect does alcohol have on athletes?
Improves endurance
Impairs fluid balance and causes dehydration
Enhances energy production
Promotes faster recovery
What is the best fluid for everyday active individuals in warm weather?
Alcoholic beverages
Enhanced waters
Plain, cool water
Sports drinks
What happens to glycogen stores during prolonged exercise?
They increase significantly
They are depleted
They convert to protein
They remain unaffected
What is the recommended minimum frequency for muscle-strengthening exercises per week?
1 day
2 days
3 days
4 days
Which nutrient is most critical for recovery after intense activity?
Fat
Protein
Fiber
Vitamin D
What is one characteristic of enhanced waters?
They contain natural minerals
They contain added sugars and vitamins
They enhance muscle recovery
What is a common symptom of dehydration during exercise?
Muscle relaxation
Increased energy
Fatigue and cramping
Weight gain
Why are fiber-rich foods avoided before competition?
They slow down digestion
They cause stomach discomfort during performance
They reduce glucose absorption
They increase dehydration risk
What does the term "nutrient density" refer to?
Foods with high calorie content
Foods rich in vitamins and minerals for their calorie content
Foods low in fat and protein
Foods containing no carbohydrates
Which mineral is important for athletes prone to iron deficiency?
Calcium
Potassium
Ferrum
Magnesium
What is a key benefit of balanced physical activity?
Increased body fat
Enhanced lean tissue maintenance
Reduced circulation
Higher pulse rate
Which factor influences fat use during exercise?
Exercise intensity and duration
Hydration levels
Protein intake before exercise
Amount of sleep
What strategy enhances glycogen replenishment after exercise?
Consuming low-fat, high-protein snacks
Eating high-carbohydrate meals
Avoiding protein altogether
Drinking only water
