WorksheetsH.O.P.E. 3 - 1st Quarter Exam
Total questions: 50
Worksheet time: 33mins
Which energy system is primarily used in high-intensity, short bursts of movement such as fast dance steps?
Aerobic
Anaerobic alactic (ATP-PC)
Anaerobic lactic (Glycolytic)
Both aerobic and anaerobic
Which of the following best describes the aerobic energy system?
Uses oxygen, long-lasting energy
Short bursts, no oxygen
Produces lactic acid
Immediate energy, lasts 10 seconds
Dancing regularly helps reduce stress by…
Increasing tension in the body
Improving mood through endorphin release
Limiting social interaction
Reducing oxygen supply
Which is NOT an example of a stress management benefit of dance?
Enhanced relaxation
Improved socialization
Increased anxiety
Boosted self-esteem
In the FITT principle, the 'F' stands for:
Flexibility
Frequency
Force
Function
How many minutes of moderate physical activity are recommended per day for youth?
10 minutes
20 minutes
30 minutes
60 minutes
A person who dances Zumba three times a week is focusing on which FITT element?
Intensity
Frequency
Type
Time
Which barrier to physical fitness refers to lack of motivation or confidence?
Personal barrier
Environmental barrier
Social barrier
Cultural barrier
The energy system that breaks down glucose without oxygen, producing lactic acid, is called:
Aerobic system
Anaerobic lactic system
ATP-PC system
Respiratory system
Which of the following is a time-related FITT goal?
"I will jog for 30 minutes per day."
"I will exercise with my best friend."
"I will avoid sugary drinks."
"I will join a dance club."
A sedentary lifestyle is an example of what type of barrier?
Personal
Environmental
Economic
Social
Which stress management skill is developed when joining group dances?
Problem solving
Time management
Social support
Conflict avoidance
Interval dance training primarily develops which energy system?
Aerobic
Anaerobic lactic
ATP-PC
Both b & c
The 'I' in FITT stands for:
Inactivity
Intensity
Interval
Integration
Which of the following is NOT a benefit of setting FITT goals?
Provides direction
Prevents laziness
Measures progress
Removes all barriers
Overcoming barriers such as lack of time requires:
Excuses
Prioritization and scheduling
Stopping exercise
Ignoring goals
Which dance form is best for improving the aerobic system?
Ballet
Ballroom
Hip-hop freestyle
Aerobic/Zumba
Which of the following describes a SMART goal?
Specific, Measurable, Attainable, Realistic, Time-bound
Simple, Manageable, Achievable, Repeated, Timely
Short, Measured, Accurate, Reliable, Tested
Strong, Motivated, Active, Real, Tough
Which is an environmental barrier to physical activity?
Fear of judgment
Limited access to gym facilities
Lack of interest
Financial problems
Which hormone released during dance improves mood and reduces stress?
Cortisol
Adrenaline
Endorphins
Insulin
The aerobic energy system uses oxygen to sustain long-duration dance activities.
TRUE
FALSE
Dance cannot be considered a form of physical exercise.
TRUE
FALSE
Stress relief is one of the psychological benefits of dancing.
TRUE
FALSE
FITT goals should always be vague and flexible.
TRUE
FALSE
The 'T' in FITT refers to 'Time.'
TRUE
FALSE
A personal barrier could be laziness or lack of motivation.
TRUE
FALSE
Moderate to vigorous dance activities can enhance cardiovascular endurance.
TRUE
FALSE
The ATP-PC system provides immediate energy for only a few seconds.
TRUE
FALSE
Setting goals helps in tracking fitness progress.
TRUE
FALSE
Lack of safe spaces for dancing is an example of a social barrier.
TRUE
FALSE
Stress cannot be managed through physical activities like dance.
TRUE
FALSE
Consistency in frequency is important in FITT planning.
TRUE
FALSE
The anaerobic lactic system produces lactic acid as a by-product.
TRUE
FALSE
Peer pressure can sometimes be a barrier to fitness.
TRUE
FALSE
Dance can enhance both physical and mental well-being.
TRUE
FALSE
The energy system that provides immediate energy for up to 10 seconds.
(a)
The principle that states how hard a person should exercise.
(a)
A barrier related to culture or traditions that discourage physical activity.
(a)
The acronym that guides in setting structured fitness goals.
(a)
A dance activity that can specifically relieve stress and improve mood.
(a)
Give two examples of aerobic dance activities.
(a)
Identify two ways dance can help manage stress.
(a)
List two environmental barriers to physical fitness.
(a)
Provide two examples of FITT goals related to dance.
(a)
State two reasons why setting fitness goals is important.
(a)
Identify two personal barriers to regular exercise.
(a)
List two dance styles that primarily use the anaerobic energy system.
(a)
State two strategies to overcome barriers in physical activity.
(a)
Name two hormones associated with stress and its relief.
(a)
Give two long-term benefits of engaging in regular dance fitness.
(a)
