wayground logo

Free Printable Worksheets

Font size

S
M
L
XL
Worksheets

Personal Fitness Exam

Total questions: 56

Worksheet time: 43mins

Name
Class
Date
1.
What is your resting heart rate?
a)
Your heart rate while working out.
b)
Your heart rate when sitting (not performing physical activity).
c)
120-140 beats per minute.
2.
How do you find your maximum heart rate.
a)
Sprint for 100 yards and take your pulse.
b)
Subtract your age from 220
c)
Add 220 to your age.
3.
This is a rule that states in order to improve one's fitness level, they must perform more physical activity then they normally do.
a)
Specificity
b)
Overload
c)
Progression
4.
What percentage of our maximum heart rate is the low end of our target heart rate zone?
a)
45%
b)
55%
c)
65%
5.
I do not have a heart rate monitor but I would like to check my heart rate during a workout to get a 1 minute heart rate. I find my pulse for 6 seconds, what do I do now?
a)
Multiply that number by 100.
b)
Add a zero to that number.
c)
Add a 6 to that number.
6.
This rule state that the amount and intensity of physical activity needs to be increased gradually over time in order to see fitness gains.
a)
Specificity
b)
Progression
c)
Overload
7.
This exercise works the pectoral muscles.
a)
Chest press
b)
Tricep extension
c)
Bent over rows
8.
The leg press works the?
a)
Gastrocnemius
b)
Soleus
c)
Hamstrings/Quadriceps
9.
Using the shoulder press exercise works which muscle group?
a)
Hamstrings
b)
Biceps
c)
Deltoid
d)
IT band
e)
10.
The low back is also referred to as the ?
a)
pectorals
b)
latissimus dorsi
c)
Trapezius
d)
Tricep
e)
11.
Triceps are located opposite of this major muscle
a)
quadricep
b)
adductor muscle
c)
Bicep
d)
knee
e)
12.
What is your resting heart rate?
a)
Your heart rate while working out.
b)
Your heart rate when sitting (not performing physical activity).
c)
120-140 beats per minute.
13.
How do you find your maximum heart rate.
a)
Sprint for 100 yards and take your pulse.
b)
Subtract your age from 220
c)
Add 220 to your age.
14.
This test is used to get your baseline for muscular strength.
a)
sit-up test
b)
sit and reach test
c)
push-up test
15.
This is a rule that states in order to improve one's fitness level, they must perform more physical activity then they normally do.
a)
Specificity
b)
Overload
c)
Progression
16.
What percentage of our maximum heart rate is the high end of our target heart rate zone?
a)
45%
b)
55%
c)
65%
d)
85%
17.
What is the minimum amount of time we should work out during a cardiovascular workout in order to see fitness improvements?
a)
10 minutes
b)
20 minutes
c)
30 minutes
18.
I do not have a heart rate monitor but I would like to check my heart rate during a workout to get a 1 minute heart rate. I find my pulse for 6 seconds, what do I do now?
a)
Multiply that number by 100.
b)
Add a zero to that number.
c)
Add a 6 to that number.
19.
This rule state that the amount and intensity of physical activity needs to be increased gradually over time in order to see fitness gains.
a)
Specificity
b)
Progression
c)
Overload
20.
This is a test used to find your baseline for muscular endurance.
a)
One mile run
b)
Push-up test
c)
One minute sit-up test
21.
This exercise works the pectoral muscles.
a)
Chest press
b)
Tricep extension
c)
Bent over rows
22.
The leg press works the?
a)
Gastrocnemius
b)
Soleus
c)
Hamstrings/Quadriceps
23.
Using the shoulder press exercise works which muscle group?
a)
Hamstrings
b)
Biceps
c)
Deltoid
d)
IT band
e)
24.
The low back is also referred to as the ?
a)
pectorals
b)
latissimus dorsi
c)
Trapezius
d)
Tricep
e)
25.
Triceps are located opposite of this major muscle
a)
quadricep
b)
adductor muscle
c)
Bicep
d)
knee
e)
26.
When working on flexibility, one must hold a stretch for how long to see effect?
a)
2 min
b)
60 seconds
c)
10 seconds
d)
30 seconds
27.
Why is goal setting important when it comes to fitness?
a)
Can be a great motivator.
b)
Educates you on your baseline scores.
c)
Helps you see improvement over time or not.
d)
All of the above.
28.

What muscle is the arrow pointing toward?

a)

biceps

b)

traps

c)

pecs

d)

triceps

29.

What muscle is the arrow pointing to?

a)

Pectoralis (Pecs)

b)

Biceps

c)

Triceps

d)

Lats

30.

What muscle is the arrow pointing to?

a)

Biceps

b)

Triceps

c)

Lats

d)

Quads

31.
Identify the muscle.
a)
Gluteus Maximus
b)
Quadriceps
c)
Hamstrings
d)
Deltoids
32.

Where are the best locations to take your pulse?

a)

Wrist and Ankle

b)

Wrist and Neck

c)

Chest and Wrist

d)

Chest and Neck

33.

What is generally expressed as a percentage (usually between 65 percent and 85 percent) of your maximum safe heart rate

a)

Resting heart rate

b)

Target heart rate

c)

Cool down heart rate

d)

Maximum heart rate

34.

Aerobic means muscles require...

a)

Glucose

b)

Lactic Acid

c)

Gatorade

d)

Oxygen

35.
Bicep Curls (Heavy weight, 8 times)
a)
Muscular Strength
b)
Muscular Endurance
c)
Cardiorespiratory Endurance
d)
Flexibility 
36.

The V-sit reach is a good exercise to test your ______.

a)

aerobic capacity

b)

strength

c)

flexibility

37.

Which method is most effective for developing muscular strength?

a)

Long-distance running

b)

High repetitions with low weights

c)

Low repetitions with high weights

d)

Yoga

38.

What is the primary benefit of muscle strength training?

a)

Increases flexibility

b)

Improves cardiovascular health

c)

Builds muscle mass

d)

Enhances balance

39.

Groups of repetitions are called

a)

bunches

b)

clusters

c)

sets

d)

bundles

40.

Which of the following is NOT a muscle strengthening exercise?

a)

Push-ups

b)

Pull-ups

c)

Running

d)

Leg presses

41.

Push ups, sit ups and lifting weights will help you improve your muscular strength .

a)

true

b)

false

42.
What  component would be most important to a long distance runner?
a)
Reaction time 
b)
Cardiovascular endurance
c)
Agility
d)
Muscular Strength
43.
Physical activity designed to increase your heart rate is called aerobic exercise, meaning “with oxygen.”
a)
TRUE
b)
FALSE
44.

What muscle is this?

a)

Lats

b)

Traps

c)

Deltoids

d)

Biceps

45.

What muscle is this?

a)

Deltoid

b)

Traps

c)

Triceps

d)

Abdominals

46.

What muscle is this?

a)

Abs

b)

Deltoids

c)

Obliques

d)

Quads

47.

What muscle is this?

a)

Triceps

b)

Biceps

c)

Deltoids

d)

Lats

48.

What muscle is this?

a)

Tibialis Anterior

b)

Gastrocnemius

c)

Quads

d)

Hamstrings

49.

What muscle is this?

a)

Glutes

b)

Hamstrings

c)

Quads

d)

Lats

50.

What muscle is this?

a)

Quads

b)

Hamstrings

c)

Deltoids

d)

Abs

51.

What muscle is this?

a)

Triceps

b)

Biceps

c)

Tibialis Anterior

d)

Brachioradialis

52.

What muscle is this?

a)

Hamstrings

b)

Quads

c)

Glutes

d)

Traps

53.

220 – AGE X .65 (65%) AND .85 (85%)

a)

THR Formula

b)

Resting Heart Rate

c)

Heart Rate

d)

Max Heart Rate

54.
What does your Heart Rate help you figure out? 
  
a)
 If you are exercising at the right intensity 
b)
How fast your heart beats while your active 
c)
How much fun are you having
d)
When you have eaten too much 
55.

How do you get into your target heart rate zone?

a)

5 minutes of jogging slowly around the basketball court.

b)

20-minutes of being physically active without much rest.

c)

Taking a 20 minute nap after a long workout.

d)

Walking a mile with your parents or friends.

56.
How do you calculate max HR?
a)
240-age
b)
220-age
c)
220+age
d)
240+age

Similar Resources on Wayground

AP Gov Key Concepts

55 questions

AP Gov Key Concepts

quiz

Worksheet

•

10th Grade - University

INFORMATIKA KELAS 8

53 questions

INFORMATIKA KELAS 8

quiz

Worksheet

•

2nd Grade - University

Worksheet Questions Extraction

56 questions

Worksheet Questions Extraction

quiz

Worksheet

•

10th Grade

Economy & Government

60 questions

Economy & Government

quiz

Worksheet

•

9th - 12th Grade