WorksheetsPersonal Fitness and Wellness
Total questions: 51
Worksheet time: 38mins
A well-balanced exercise program should include activities that address all of the ________ components of fitness.
health-related
skill-related
mental
nutritional
Which type of activities develop cardiorespiratory endurance and burn calories to aid in achieving a healthy body composition?
Aerobic activities
Muscle-strengthening activities
Flexibility exercises
None of the above
Muscle-strengthening activities develop muscular strength and endurance and assist with the development of a healthy body composition.
True
False
Activities such as stretching and yoga help improve ________.
flexibility
strength
endurance
speed
What is the definition of Cardiovascular Endurance?
Your muscles' ability to exert force repeatedly or for an extended period of time.
Your body's ability to deliver oxygen to working muscles during exercise.
Your muscles and joints' ability to move through their full range of motion.
Your body's ratio of lean muscle to stored fat.
What is Muscular Endurance?
Your body's ability to deliver oxygen to working muscles during exercise.
Your muscles' ability to exert force repeatedly or for an extended period of time.
Your muscles and joints' ability to move through their full range of motion.
Your body's ratio of lean muscle to stored fat.
What is Muscular Strength?
Your muscles' ability to exert force repeatedly or for an extended period of time.
Your body's ability to deliver oxygen to working muscles during exercise.
Your muscles' ability to exert a maximum amount of force in one effort.
Your body's ratio of lean muscle to stored fat.
What is Flexibility?
Your muscles and joints' ability to move through their full range of motion.
Your body's ability to deliver oxygen to working muscles during exercise.
Your muscles' ability to exert force repeatedly or for an extended period of time.
Your body's ratio of lean muscle to stored fat.
What is Body Composition?
Your muscles and joints' ability to move through their full range of motion.
Your body's ability to deliver oxygen to working muscles during exercise.
Your body's ratio of lean muscle to stored fat.
Your muscles' ability to exert force repeatedly or for an extended period of time.
How many times per week is it ideally recommended to add strength training to your workout program?
1 time
2–3 times
4–5 times
Every day
Performing more repetitions of a given exercise can increase your ________.
muscular endurance
flexibility
body fat
bone density
Why is flexibility important in daily life?
It helps you sleep better
It can maintain good balance, reach up or bend down
It increases your height
It improves your eyesight
Which of the following is a type of stretching that involves stretching and holding?
Dynamic stretching
Static stretching
Cardio stretching
Ballistic stretching
Dynamic/Active stretching involves:
Holding a stretch for a long time
Active movements that take your muscles and joints through a full range of motion
Sitting still
Sleeping
Which of the following is NOT an example of an activity that benefits from good cardiovascular endurance?
Walking
Jogging
Swimming
Reading
What does body composition describe?
The ratio of muscle to bone
The ratio of fat mass to fat-free mass
The amount of water in the body
The number of calories burned
Having too much body fat, especially around the stomach area, has been linked to a greater risk of chronic diseases like heart disease, type 2 diabetes, and certain types of cancer.
True
False
What does the 'F' in the FITT principles of exercise stand for?
Flexibility
Frequency
Force
Fitness
What does the 'I' in the FITT principles of exercise stand for?
Intensity
Interval
Inertia
Integration
What does the first 'T' in the FITT principles of exercise stand for?
Time
Type
Training
Technique
What does the second 'T' in the FITT principles of exercise stand for?
Time
Type
Training
Technique
Fill in the blank: HHR is the difference between a person's maximum heart rate and their ________ heart rate.
resting
average
target
active
According to the FITT table, what is the recommended frequency for cardiorespiratory endurance exercises?
1-2 times/week
3-5 times/week
7 times/week
2-4 times/week
What is a pulse created by?
A pulse is created by blood moving or pulsating through arteries each time the heart contracts.
A pulse is created by the movement of air in the lungs.
A pulse is created by the contraction of muscles in the legs.
A pulse is created by the digestion of food in the stomach.
What is another name for pulse?
Heart rate
Blood pressure
Respiratory rate
Body temperature
Where is the radial pulse located?
Along the right side of your arm, in line and just above the thumb.
On the left side of your neck, beside the windpipe.
At the back of your knee, near the bend.
On the top of your foot, between the first and second toe.
Where is the carotid pulse located?
On the neck, just to the side of the larynx.
On the wrist, near the base of the thumb.
Behind the knee, in the popliteal fossa.
On the top of the foot, near the ankle.
How long should you count the amount of pulses to determine heart rate?
60 seconds
10 seconds
30 seconds
15 seconds
What is the formula to calculate maximum heart rate?
220 - age
200 + age
180 x age
age - 100
If a person is 31 years old, what is their maximum heart rate according to the formula 220 - age?
189
200
175
160
What is heart rate? Heart rate is _________.
the number of times heart beats per minute (BPM)
the amount of blood pumped per hour
the pressure of blood in arteries
the number of breaths taken per minute
What is resting heart rate? Fill in the blank: Resting heart rate is _________.
the number of times your heart beats per minute at rest
the amount of blood your heart pumps in an hour
the pressure in your arteries during exercise
the number of breaths you take per minute
Which of the following are factors that can affect an individual's resting heart rate?
Age, physical fitness, and stress levels
Height, eye color, and shoe size
Favorite food, handwriting style, and hair length
Blood type, birth month, and handedness
What is the maximum heart rate (MHR or HRmax)? Fill in the blank: Maximum heart rate is ________.
the highest possible heart rate a person can achieve during physical exertion
the lowest heart rate measured during sleep
the average heart rate during a workout
the heart rate after a meal
What are the two main pulse locations mentioned for finding your heart rate or pulse?
Radial pulse (wrist) and Carotid pulse (neck)
Temporal pulse (head) and Femoral pulse (thigh)
Brachial pulse (arm) and Popliteal pulse (knee)
Dorsalis pedis pulse (foot) and Ulnar pulse (wrist)
Which of the following is NOT a method for monitoring heart rate?
Pulse check
Heart monitors
Smart watches
Blood pressure cuff
What does CPR stand for?
Cardio Pulse Rate
Caring Parents Rise
Cardio Pulmonary Resuscitation
Cardio Plastic Rescuer
I should cross downed power lines to help someone.
True
False
Getting consent means that I tell the person who I am, that I am trained, and what I plan to do.
True
False
If someone tells me they DON'T want my help, I should help them anyway.
True
False
If the person is not awake, it is OK for me to help them because it is implied they want my help.
True
False
If you come to a person who is unresponsive and not talking or moving you should
Count to ten
Tap and shout
run away fast
splash water on their face
If a baby is unresponsive and not moving or making sound you should:
Tap on their shoulder and shout
Tap on their head and shout
Tap on their hand and shout
Tap on the bottom of foot and shout
Pertaining to first aid, SAM stands for:
Sudden Alert Math
Signs & symptoms, allergies, Medications and medical conditions
Symptoms are mild
Sudden aging morning
What is the compression to breathe ratio in CPR for an adult?
30:2
15:2
60:2
In CPR for an adult, how far should you push the chest down when giving compressions?
at least 1-1.5 inches
at least 3 inches
at least 2 inches
until you feel the heart through the chest
When could you stop giving compressions when performing CPR? (select the two correct answers)
When and AED arrives
after 30 seconds and no help has arrived
When another trained professional takes over
after 6 hours
If an unconscious person is pulled from the water with no pulse and no breathing, you should:
Immediately start compressions
Give 2 rescue breathes
Slap them around to wake them up
During an initial assessment on an unconscious person, you should check for breathing and pulse for no more than:
10 seconds
30 seconds
15 seconds
2 hours
While performing CPR, the person starts to show signs of life. What should you do next?
Ask them to get up and try to walk
Ask them to explain all the events of their day
Put them in the recovery position
Tell them to leave that area
How should your hands be positioned when performing CPR?
One hand on the left side of chest and the other on the right side of chest
One hand on top of the other at the center of the chest
One hand on the forehead and the other on the chest
Both hands on the naval
