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WorksheetsWarm-Up and Stretching Quiz
Total questions: 20
Worksheet time: 10mins
What is the main purpose of a warm-up before exercise?
To make your muscles tired
To cool the body down
To prepare the body for physical activity
To test your endurance
Which type of stretching is best performed during a warm-up?
Static stretching
Ballistic stretching
Passive stretching
Dynamic stretching
How long should you hold a static stretch?
5 seconds
10 seconds
At least 15 seconds
Until it starts to hurt
Which of the following are safe practices during resistance training? Select All That Apply
Wearing shoes with good traction
Using proper form
Lifting weights as quickly as possible to save time
Lifting a weight you can handle comfortably
Holding your breath while lifting
During PE class, Mia is lifting weights as part of her strength training routine. Halfway through a set, she feels a sharp pain in her shoulder but wants to finish her repetitions so she doesn’t “fall behind.” What should Mia do next to exercise safely?
Keep going until she finishes all her reps so her muscles get stronger
Stop lifting immediately and rest before trying again later
Switch to a heavier weight to work different muscles
Ask a friend to lift the weights for her while she continues her workout
What does it mean if someone has a low resting heart rate?
Their heart is weak
Their heart is efficient and fit
They are dehydrated
They are stressed
What formula is used to calculate maximum heart rate (MHR)?
200 + age
180 – age
220 – age
100 x age
Jordan is 13 years old and wants to find his maximum heart rate to help set up his target heart rate zones for running. He remembers there’s a formula that uses his age to calculate it. Using the correct formula, what should Jordan’s maximum heart rate be?
180 bpm
200 bpm
207 bpm
220 bpm
What term is defined as the heart's ability to return to its normal, resting pace after you finish a workout?
Heart Rate Recovery
Maximum Heart Rate
Resting Heart Rate
Rate of Perceived Exertion
Which of the following best describes aerobic exercise?
Short, quick bursts of activity without oxygen use
Continuous exercise that uses oxygen
Stretching and flexibility training
Lifting weights with high resistance
What type of activity is anaerobic?
Jogging
Swimming laps
Sprinting
Walking briskly
What is the main energy difference between aerobic and anaerobic exercises?
Aerobic uses stored fat only
Anaerobic uses oxygen
Aerobic uses oxygen, anaerobic does not
Anaerobic uses carbohydrates only
Which of the following activities is aerobic?
Weightlifting
Box Jumps
HIIT Training
Cycling
What is one safety rule for exercising outdoors?
Avoid wearing bright colors
Skip sunscreen
Obey traffic laws and stay visible
Wear Crocs for comfort
What should always be included at the end of an exercise session?
More resistance training
A cool-down and static stretching
A fitness test
A snack
Marcus has been doing bicep curls with light dumbbells that he can lift 30 times easily. He is not seeing an increase in his muscular strength. According to the FITT principle, what should Marcus do?
Use heavier weights with fewer repetitions
Keep the same weight but do even more reps
Stop strength training altogether
Do faster, uncontrolled movements
Noah is training for a long-distance rowing competition. He wants to improve his muscular endurance so his muscles can work for a long time without getting tired. Using the FITT principle, which plan would best help Noah build muscular endurance?
Lifting very heavy weights for 5 repetitions, twice a week
Using light weights for 15–20 repetitions, 2-3 times per week
Doing one set of heavy squats once a week
Sprinting for short distances with long breaks between sets
During PE class, students are practicing different types of exercises. Alex jogs around the track for 15 minutes, while Taylor runs a 100-meter sprint at full speed. Their teacher asks which student is performing an anaerobic activity. Who is it, and why?
Alex, because jogging uses oxygen over a long period of time
Taylor, because sprinting is a short, high-intensity activity that doesn’t rely on oxygen
Both Alex and Taylor, because all exercise is anaerobic
Neither, because anaerobic activities don’t involve movement
Sofia wants to improve the strength in her legs for soccer. She sets a goal to complete 7 squats with weights, 3 times, taking short rests between sets. Which part(s) of the FITT principle does Sofia’s plan focus on?
Frequency and Intensity
Time and Type
Flexibility and Endurance
Power and Balance
During his workouts, Zavion only trains his chest and biceps because he wants bigger upper body muscles. After a few weeks, he notices his shoulders starting to ache and his posture changing. What advice would help Zavion follow safe resistance training practices?
Keep training his favorite muscles since they show the most progress
Add exercises that strengthen opposing muscle groups, like his back and triceps, to stay balanced
Lift heavier weights on chest day to make up for missed muscle groups
Stop strength training altogether and switch to only cardio
