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WorksheetsPersonal Fitness Fall Final
Total questions: 43
Worksheet time: 22mins
Name
Class
Date
1.
Walking improves cardiovascular conditioning?
a)
True
b)
False
2.
Walking does not increase social benefits?
a)
True
b)
False
3.
What is heart rate (HR)?
a)
The amount of oxygen in the blood
b)
The number of times the heart beats per minute
c)
The speed of breathing during exercise
d)
The strength of the heart muscle
4.
What is maximum heart rate (MHR)?
a)
The heart rate during rest
b)
The highest heart rate a person can safely reach
c)
The average heart rate during exercise
d)
The heart rate after cooling down
5.
How is maximum heart rate commonly estimated?
a)
180 − age
b)
Age × 2
c)
220 − age
d)
200 − age
6.
What is a target heart rate zone?
a)
A heart rate used only by athletes
b)
A heart rate range for warm-ups only
c)
A range of heart rates that improves fitness safely
d)
The fastest heart rate possible
7.
What is the Rate of Perceived Exertion (RPE) scale used for
a)
Measuring oxygen intake
b)
Measuring heart size
c)
Rating how hard exercise feels
d)
Measuring speed and distance
8.
A 16-year-old student wants to estimate their maximum heart rate. Which calculation should they use?
a)
220 − 16
b)
200 − 16
c)
180 − 16
d)
160 + 16
9.
Why does heart rate increase as exercise intensity increases?
a)
Muscles need more oxygen and nutrients
b)
The heart becomes weaker
c)
The lungs stop working efficiently
d)
Body temperature decreases
10.
Why do well-conditioned athletes often have lower resting heart rates?
a)
Their heart pumps blood more efficiently
b)
Their heart beats slower to avoid injury
c)
They breathe less oxygen
d)
They exercise less often
11.
Which RPE range best represents moderate-intensity exercise?
a)
1
b)
2-3
c)
4-6
d)
9-10
12.
When might RPE be more useful than heart rate?
a)
When wearing a heart rate monitor
b)
When exercising without equipment
c)
When sitting at rest
d)
When measuring sprint speed
13.
For a 30-minute workout focused on general fitness, which combination is most appropriate?
a)
Very high heart rate and RPE 9–10
b)
When exercising without equipment
c)
Low heart rate and RPE 1–2
d)
Moderate heart rate zone and RPE 4–6
e)
Maximum heart rate for the entire workout
14.
At a brisk walking pace (about 3.5–4 mph), most people need to walk ______________________ to begin burning fat.
a)
at least 15 Minutes
b)
at least 20–30 minutes
c)
90 minutes
15.
How many steps each day will help reach recommended activity goals?
a)
500 steps
b)
1,000 steps
c)
10, 000 steps
16.
Which is the most accurate method of tracking your steps while walking?
a)
Sundial
b)
Pedometer
c)
Stopwatch
17.
Walking is recommended to prevent or manage many health conditions.
a)
True
b)
False
18.
Walking has NO effect on mood.
a)
True
b)
False
19.
Walking only adds stress.
a)
True
b)
False
20.
While walking, shorter quicker steps are more effective than long, overstriding steps.
a)
True
b)
False
21.
Using your arms when you are walking is a mistake.
a)
True
b)
False
22.
You should lean back when you are walking.
a)
True
b)
False
23.
Physical fitness is best defined as:
a)
Being good at sports
b)
The ability to perform daily activities with energy and without undue fatigue
c)
Exercising every day
d)
Having strong muscles
24.
Which of the following is NOT a health-related fitness component?
a)
Cardiovascular endurance
b)
Muscular strength
c)
Agility
d)
Flexibility
25.
Which fitness component measures how well the heart and lungs work during exercise?
a)
Cardiovascular endurance
b)
Muscular strength
c)
Agility
d)
Flexibility
26.
The ability of a muscle to lift a heavy weight one time is called:
a)
Cardiovascular endurance
b)
Muscular strength
c)
Agility
d)
Flexibility
27.
Which activity best improves muscular endurance?
a)
One heavy lift
b)
Multiple push-ups
c)
Short sprint
d)
Stretching
28.
Flexibility is best described as the ability to:
a)
Run for long periods of time
b)
Lift heavy weight
c)
Move joints through a full range of motion
d)
Increase heart rate
29.
Body composition refers to:
a)
Height and weight
b)
Body shape
c)
The ratio of fat mass to lean mass
d)
Muscle size only
30.
Which health-related fitness component is MOST influenced by nutrition and physical activity?
a)
Flexibility
b)
Muscular strength
c)
Cardiovascular endurance
d)
Body composition
31.
Cardiovascular endurance is important for activities like walking, running, and biking.
a)
True
b)
False
32.
Muscular strength is the ability to lift the maximum amount of weight one time.
a)
True
b)
False
33.
Flexibility can help reduce the risk of injury.
a)
True
b)
False
34.
Body composition is one of the five health-related fitness components.
a)
True
b)
False
35.
(Check all that apply)
Benefits associated with good fitness include:
a)
Feel good, live longer, reduced stress, reduced resting heart rate
b)
Able to handle physical emergencies, strengthens body fat, burns calories
c)
Reduced risk of heart disease, diabetes, osteoporosis, strengthens muscles
d)
Positive impact on mental health, improved self-esteem, improved sleep
36.
Which list correctly identifies the five determinants of fitness, health, and wellness?
a)
Strength, endurance, flexibility, speed, power
b)
Personal factors, environmental, social, individual, healthy lifestyle choices
c)
Diet, exercise, sleep, stress, hydration
d)
Heredity, fitness level, sports, exercise, nutrition
37.
Which of the following is considered a personal factor?
a)
Access to health care
b)
Heredity
c)
Peer pressure
d)
Nutrition habits
38.
Environmental determinants include:
a)
Motivation and attitude
b)
Friends and family support
c)
Safe neighborhoods and access to facilities
d)
Personal goals
39.
Which determinant includes influence from family, friends, and culture?
a)
Environmental
b)
Personal factors
c)
Social
d)
Individual
40.
Which determinant refers to a person’s attitudes, beliefs, and motivation?
a)
Environmental
b)
Personal factors
c)
Social
d)
Individual
41.
Choosing to be physically active and eat nutritious foods is an example of:
a)
Environmental determinants
b)
Personal factors
c)
Social influences
d)
Healthy lifestyle choices
42.
Which determinant is MOST within a person’s control?
a)
Heredity
b)
Age
c)
Environment
d)
Healthy lifestyle choices
43.
a)
Heredity
b)
Age
c)
Environment
d)
Healthy lifestyle choices
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