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WorksheetsPersonal Fitness Unit 4 Review
Total questions: 20
Worksheet time: 10mins
Jordan writes down a goal: “I want to get in shape soon.” Based on the SMART method, what should Jordan do to make this goal stronger?
Keep it general and flexible so it’s easier to follow
Wait until motivation is perfect before starting
Only focus on getting in shape without tracking progress
Make it specific, measurable, achievable, realistic, and time-bound
Maya’s big goal is to complete a 10K race in three months, but she feels overwhelmed. What should Maya do to stay motivated and steadily reach her goal?
Skip smaller steps and focus only on the full race
Avoid planning and just go with how she feels
Change her goal every week to something easier
Set smaller, achievable micro goals leading up to the 10K
Alex is training for a rowing competition and increases workout intensity while practicing proper posture. Which part of his plan is physiological and which is biomechanical?
Both intensity and posture are physiological
Physiological: posture; Biomechanical: intensity
Physiological: intensity; Biomechanical: posture
Both intensity and posture are biomechanical
Serena measures her resting heart rate each week to see if it improves. What kind of information is she tracking, and why is it important?
Target numbers; to track personal progress and fitness improvements
Biomechanical principles; to improve her form
Physiological principles; to compare herself to others
SMART goals; to make her goal more realistic
Tyler planned to exercise five days a week but feels very sore and tired. What should he do to stay on track without risking injury?
Push through the soreness and ignore his body
Only do half of the planned exercises without changing recovery
Take rest or recovery days and adjust his plan as needed
Quit exercising until he feels 100% motivated
Jamal plans to jump rope for his workout but skips warming up his wrists and calves. What might happen as a result?
He will gain strength faster
He may increase his risk of injury or strain
He will improve his balance automatically
Nothing, warm-ups are optional
Sofia uses longer dumbbells in her weightlifting routine to create more tension in her muscles. Which biomechanical principle is she using?
Force
Leverage
Momentum
Balance
Carlos is 20 years old and wants to exercise at moderate intensity. Which heart rate range should he aim for if moderate intensity is 50–70% of his maximum heart rate?
100–140 beats per minute
160–180 beats per minute
70–90 beats per minute
180–200 beats per minute
Ava notices she is breathing hard and struggling to speak more than a few words while running. According to the talk test, what level of intensity is she likely exercising at?
Moderate
Vigorous
Really easy
Maximum effort
Which of the following activities requires the greatest focus on balance as a biomechanical principle?
Lifting light weights while seated
Rock climbing on an uneven surface
Walking on a flat treadmill
Jogging in place
Jordan notices his gym floor is slippery but decides to sprint across it anyway. What is the most likely consequence?
He will get stronger faster
He may slip and get injured
Nothing, he should push through
He will automatically improve balance
After a heavy leg workout, Mia feels fine the next day but experiences soreness two days later. What explains this?
She exercised too lightly
She is dehydrated
Her muscles are experiencing DOMS due to microtears and repair
She didn’t warm up properly
A runner sprains their ankle. Which part of the RICE method might be reconsidered based on recent research?
Elevation only
Ice and rest
Compression and elevation
Rest only
Tyler has been working out intensely every day and notices persistent fatigue, poor sleep, and irritability. What should he do?
Ignore the signs and push through
Increase intensity to overcome fatigue
Take a break and allow his body to recover
Continue training as planned to build discipline
Manveer wants to increase his VO2 max by a certain percentage. What is this an example of?
A target number
A physiological principle
Momentum
A biomechanical principle
If Orrin is working on his upper body strength, which would be BEST for him to increase overload to meet his goal?
Doing push-ups at a higher intensity for one more set each day
Doing the same number of push-ups every day at the same intensity
Doing push-ups at a higher intensity for a lower number of sets
Doing one more set of push-ups each day at the same intensity
What does the saying mean in relation to personal fitness?
It is important to always strive for perfection in your fitness routine
You should focus on tracking your fitness levels, skills, and overall health
It is okay to take breaks from training as long as you are making progress
You should always expect every workout to look and feel like progress
Zari notices that she has hit a plateau in her training, so she decides to incorporate more resistance bands and bodyweight exercises instead of just lifting weights. What is this an example of?
Increasing her overload
Trying something new
Breaking her plan into cycles
Reflecting on her motivation levels
Which of the following is NOT a way a coach can help with your training?
Teaching proper exercises to prepare your body
Determining effective frequency, intensity, and progression
Monitoring and correcting your technique
Automatically guaranteeing you will reach your macro goal
Which scenario would MOST likely indicate that you could benefit from a fitness coach?
Walking around the neighborhood three times per week and stretching at home
Competing in a weightlifting competition well beyond your current experience
Doing casual yoga once a week for relaxation
Taking short evening walks to reduce stress
