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Creating Fitness Plans

Total questions: 44

Worksheet time: 34mins

Name
Class
Date
1.

During the lessons in which you wore a heart rate monitor, what was the percentage of your maximum heart rate you were supposed to be at or above?

a)

70% or above

b)

30% or above

c)

90% or above

d)

60% or below

2.

What is the best definition of TARGET HEART RATE?

a)

Moderate-to-vigorous activity that uses large amounts of oxygen and works the heart and lungs

b)

The number of heartbeats per minute that you should aim for during moderate-to-vigorous aerobic activity to help your circulatory system the most

c)

How quickly your heart rate returns to normal after exercise is stopped

d)

The fastest your heart can beat

3.

What is the best definition of AEROBIC EXERCISE?

a)

Moderate-to-vigorous activity that uses large amounts of oxygen and works the heart and lungs

b)

PACER

c)

The number of heartbeats per minute that you should aim for during moderate-to-vigorous aerobic activity to help your circulatory system the most

d)

How quickly your heart rate returns to normal after exercise is stopped

4.

What is the best definition for MAXIMUM HEART RATE?

a)

70% or higher

b)

The number of times your heart beats per minute when you are relaxing

c)

The number of heartbeats per minute that you should aim for during moderate-to-vigorous aerobic activity to help your circulatory system the most

d)

The fastest your heart can beat

5.

In the learning goal, "I can raise my heart rate to 70%+ of my MHR," what does does MHR mean?

a)

Maintained heart rate

b)

Minimum heart rate

c)

Maximum heart rate

d)

Medium heart rate

6.

What is a common formula for determining your MAXIMUM HEART RATE?

a)

Age + 240 = MHR

b)

Age - 220 = MHR

c)

220 - age = MHR

d)

240 - age - MHR

7.

What words do the letters of the FITT Principle mean?

a)

Time, type, intensity, frequency

b)

Frequency, intervals, time, type

c)

Fast, intensity, training, time

d)

Time, intensity, fast, training

8.

What is the best definition below for INTENSITY?

a)

The number of days you exercise each week

b)

How hard you exercise

c)

How long you exercise

d)

The specific exercise you do during your workout

9.

Choose the activity(ies) below that would be considered good for improving cardiovascular fitness

a)

Push-ups

b)

Running/jogging

c)

High-jump

d)

Cycling

10.

What component of health-related fitness does the BEEP test?

a)

Muscular endurance

b)

Flexibility

c)

Lower back strength and flexibility

d)

Strength

e)

Cardiorespiratory endurance

11.

What component of health-related fitness does the curl-up test?

a)

Muscular endurance

b)

Body composition

c)

Lower back strength and flexibility

d)

Strength

e)

Cardiorespiratory endurance

12.
The ability of muscles to exert force on an object.
a)
Strength
b)
Power
c)
Speed
d)
Endurance
13.
Rotating through a series of resistance exercise stations with no rest for a determined length of time  is considered to be which kind of training?  
a)
Interval training
b)
Circuit training
c)
Periodization
14.

Biceps muscles are located:

a)

front of upper leg

b)

back of upper leg

c)

front of upper arm

d)

back of upper arm

15.

The best way to start progressing toward achieving health and fitness goals is:

a)

Sign up for a marathon

b)

make sure you get plenty of water

c)

develop a plan

d)

none of these will help with health and fitness goals

16.

The way to improve muscular endurance is:

a)

high weights, 1-3 reps

b)

low/medium weights, more than 12 reps

c)

repeated sprints

d)

all of these will improve muscular endurance

17.

A good way to improve cardiovascular endurance is:

a)

moving for less than 10 minutes, ex: stretches, lift weights

b)

the only way is to complete triathlon races

c)

moving for 30+ minutes, ex: running, swimming, brisk walking

d)

none of these will improve cardiovascular endurance

18.

To improve muscular strength, the best plan is:

a)

Stretching at least 3 times per week

b)

Strength training at least 3 times per week

c)

50 meter sprints at least 3 times per week

d)

None of these will improve muscular strength

19.

Things that can affect body composition include:

a)

Gender, age, heredity (passed down from family), diet, exercise

b)

Only age affects body composition

c)

Only heredity (passed down from family) affects body composition

d)

None of these affect body composition.

20.

What is the HRmax for a 30 year old female?

a)

220

b)

187

c)

180

d)

170

21.
example of muscular endurance
a)
sit and reach
b)
40 yard dash
c)
push ups
22.
What is the ability to use muscles for a long period of time without getting tired?
a)
Muscular Strength
b)
Cardiovascular Endurance
c)
Muscular Endurance
d)
Balance
23.
What is the combination of all the tissues that make up the body such as bones, muscles, organs, and body fat?
a)
Body Composition
b)
Muscular Strength
c)
Agility
d)
Coordination
24.
How many push-ups you can do is an example of which component of physical fitness? 
a)
Flexibility
b)
Muscular Strength
c)
Heart Rate
d)
Muscular Endurance 
25.

What is Overload Principle?

a)

To improve, athletes must continually work harder as they their bodies adjust to existing workouts.

b)

Muscular Strength exercises only are used.

c)

Using power to get through an exercise.

d)

Locomotor skills like: Skipping, hopping, walking.

26.
Why do we complete practice activities for specific sports in a warm up?
a)
Because it helps
b)
Because it improves performance
c)
Because it warms up muscle groups relevant to the activity
d)
Because it increases the muscle's temperature
27.

What is a Warm Up?

a)

Exercises done immediately before an activity

b)

Allows the body a chance to transition from rest to activity

c)

Designed to improve performance and build focus

d)

Important for preventing injury

e)

All of the above

28.

This type of warm-up gets the heart pumping faster, increases blood flow, and quickly increases the body temperature.

a)

Stretches

b)

Stability

c)

Cardio

d)

Cool-Down

29.

This type of warm-up allows for increased motion at the joints and flexibility through the muscles.

a)

Cardio

b)

Stability

c)

Circulatory

d)

Stretches

30.

Select TWO cardio (aerobic) moves.

a)

Butterfly

b)

Mountain Climbers

c)

Tree

d)

Burpees

e)

Dragon

31.
A fitness plan to improve aerobic fitness should include:
a)
Activities that are competitive and that are performed 2 days a week.
b)
Activities that help to decrease the resting heart rate at least 3 days a week.
c)
Activities that increase and maintain the heart rate in the target heart rate zone for 30 minutes each day.
d)
Activities that make the arm and shoulder muscles tired and that are performed 3 days a week.
32.
Steve's typical weekly physical activity plan includes a 30-minute run at least 5 days a week. Which component of fitness is most likely to improve with this plan?
a)
Aerobic endurance
b)
Agility
c)
Reaction time
d)
Coordination
33.
The most important element in planning your workout is:
a)
What you do after your workout.
b)
Setting realistic goals based on your fitness test scores.
c)
How long your workout should last.
d)
How often you can workout
34.
The part of physical activity that prepares the body for moderate to vigorous activity is the:
a)
Cool-down
b)
Rest Period
c)
Warm-up
d)
Workout
35.

A cool down is meant to prepare your body for more physical activity

a)

True

b)

False

36.

Select ALL components that need to be in your 6 week plan

a)

Cardio

b)

Muscular Endurance

c)

Muscular Strength

d)

Flexibility

37.

What should you also include for Muscular Strength and Muscular Endurance?

a)

How fast you're lifting

b)

The music you listen to

c)

How much you sweat

d)

Reps and Sets

38.

What does aerobic mean?

a)

Without oxygen

b)

With oxygen

c)

bows and arrows

39.

What is cardio-respiratory endurance?

a)

the ability of the heart, lungs, and muscles to perform activity for a sustained period of time

b)

the ability of a muscle or muscle group to exert maximal force against a resistance

c)

the ability to bend, stretch and twist the body with ease through a full range of motion

d)

the amount of lean mass compared to the amount of body fat, usually expressed in terms of percent body fat

40.

free weights include barbells and dumbells

a)

false

b)

true

41.

a set is a group of repetitions done without rest

a)

false

b)

true

42.

A group of repetitions (lifting and lowering your weight) of an exercise after which you take a brief rest period.

a)

Repetition (Rep)

b)

Superset

c)

Set

d)

Forced Reps

43.

A pause between sets of an exercise.

a)

Rest

b)

Failure

c)

Rest-Pause

d)

HIIT

44.

A _______ increases the weight or difficulty of exercise with each new set while decreasing the number of reps. Then, the weight or difficulty is reduced and the reps increased.

a)

Superset

b)

Pyramid

c)

Ladder Set

d)

Timed Set

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