Fitness & Conditioning I Semester Pre-Test 1. Health related components of fitness that determine ease of movement and how much energy you have are. a. Flexibility and aerobic endurance b. Aerobic endurance and agility c. Flexibility and agility d. Muscular strength and coordination 2. Fitness components that are all related to performance of skills but do not effect one s health are. a. Agility, muscular strength and flexibility b. Power, balance and aerobic capacity c. Coordination, speed, and reaction time 3. Which physical activity log entries reflect the MOST physically active lifestyle? a. Walks 2 blocks to and from school each day b. Plays basketball, swims or plays tennis most days of the week c. Runs a mile on weekends, does flexibility exercises 3 times per week d. Plays in a volleyball league once a week, does push-ups 3 days a week 4. A record of all your activities over a period of several days can help determine: a. The amount of time you spend working, studying and sleeping b. The amount of time your average heart rate reaches your target heart rate c. Your participation in moderate to vigorous physical activity d. The number of steps you take each day to meet needed aerobic levels 5. Which of the activity lists below will provide the MOST beneficial physical activity for a 14 year old? a. Walk the stairs and do not use elevators/escalators at least 5 times per week b. Prioritize all responsibilities to permit a long physical activity workout on 2 days per week c. Participate in moderate to vigorous physical activity every other day d. Complete a planned workout at least 5 days per week 6. A non-competitive physical activity that provides moderate to vigorous physical activity is: a. Gardening b. Soccer c. Golf d. Archery 7. A flexibility training plan to improve physical performance should include. a. Proper warm-up and a daily flexibility workout b. Daily aerobic endurance activities c. Participate regularly in activities that require flexibility d. Muscular strength and endurance exercises 3 days a week 8. Your personal physical activity plan should include physical activities that. a. Your family can participate in together b. You enjoy and are specific to your goals c. Are easily accessible to you d. You can participate in with your friends
9. Aerobic fitness is most likely to improve with regular 30 minute work-outs when the a. Heart rate is the same as the warm-up heart rate during the work-out b. Heart rate recovers to the resting heart rate within 2 minutes c. The average heart rate is below the target zone d. Heart rate is in the target zone 90% of the time 10. You have physical education class twice a week during which you get 15 minutes of vigorous physical activity during each class. To maintain a healthy lifestyle of physical activity you should also. a. Participate in school intramural sports two days a week b. Participate in community sports activities two days a week c. Implement a daily physical activity plan of at least 30 minutes d. Take dance lessons one day a week and practice 3 days a week 11. The benefits of being physically fit include. a. Increased height and weight b. Decreased resting heart rate c. Get poorer grades in school d. Need less food and sleep 12. A physically active lifestyle involves participation daily in 60 minutes of moderate to vigorous activity that can be accumulated by participating in a variety of different activities such as. a. Walking to school, gardening, cleaning house, regularly complete a personal fitness workout 3 to 5 days a week, playing a sport on a team at least one day a week b. Participating in physical education class 3 days a week, walking to and from classes at school, riding the bus to school, watching TV once hour each day, and playing a sport with friends 2 days a week c. Taking dance lessons twice a week, completing homework each day, making your bed, doing dishes, practicing piano, riding the bus to school d. Bowling 2 days a week, doing laundry, washing dishes, cooking, cleaning, baby sitting, and shopping 13. The group of activities listed that would provide the most moderate to vigorous physical activity is. a. Running, gardening, bowling b. Soccer, dancing, swimming c. Dance lessons, archery, marching band d. Tennis, biking, raking leaves 14. Which activity is MOST likely to improve aerobic endurance best? a. Practice shooting free throws three days a week b. Walk four blocks to school five days a week c. Stretching hamstring muscles every day d. Run a mile every day 15. Sedentary activities which require little movement or exercise. Which group of activities is the MOST sedentary? a. Computer games, playing piano, eating, schoolwork b. Weight lifting, resistance training, wall climbing, reading c. Biking, jogging, singing, watching TV d. Soccer, hiking, talking, writing
16. Body composition is the. a. A person s body size b. The total of all types of tissue found in the body c. Percent of fat, muscles, bone, and water d. The sum of a person s height and weight 17. A test used to measure aerobic endurance is. a. Stretching specific joints for distance b. Running for distance or time c. Number of sit-ups for time d. Number of jumping jacks for time 18. Which of the following tests measures flexibility? a. Push-up b. Sit and reach c. Skin fold measurements d. Sit-up 19. The BEST set of exercises to measure arm and shoulder strength are. a. Push-ups, bent arm hang b. Arm circles, pull-ups c. Shoulder extension, push-ups d. Pull-ups, trunk lift 20. You will probably get a good score on the mile run fitness test if you. a. Have a resting heart rate of no more than 72 b. Can walk a mile in 15 minutes c. Can run long distances without tiring d. Participate in vigorous physical activities as least 2 times a week 21. Frequency, intensity, time and type of exercise are all factors to be considered in planning or modifying. a. Your personal fitness plan b. How long a work-out should last c. The best time of day to work-out d. The fitness test scores 22. The frequency recommendation for strength conditioning is. a. Every day b. Once a week c. Every other day d. Three times every other week 23. Intensity is changed as aerobic fitness improves and goals are increased by. a. Increasing time and distance b. Reducing the number of workouts per week c. Changing to a sedentary activity d. Changing workout activities 24. Running, swimming, and biking are all good examples of. a. Moderate to vigorous physical activities b. Cool-down activities c. Warm-up activities d. Muscular strength activities 25. The USDA recommends that not more than 35% of your calories come from fat. Which of these foods are most likely to provide the least fat? a. Bread and cereal
b. Lean meat and fish c. Cheese and ice cream d. Fresh fruits and vegetables 26. Sara plans to reduce the percentage of body fat within the next 4 weeks by the number of calories eaten and the number of calories burned. a. Increasing; reducing b. Reducing; increasing c. Reducing; reducing d. Increasing; increasing 27. Yoshi s goal is to reduce his time on the mile run from 25 minutes to 20 minutes within one month by adding each week to the work-out run on a least 5 days a week. a. One quarter mile b. One half mile c. Three quarter mile d. One mile 28. Hip joint flexibility can be improved by completing a flexibility workout to include. a. Participating in activities that require a full range of motion b. Warm-up and cool-down with muscular endurance exercises c. Specific exercises to stretch the hamstring muscles at least 4 repetitions every day d. Starting all warm-ups with flexibility exercises 29. Increase the number of cur-ups you are able to complete without resting by. a. Completing every other day at least 3 sets of up to 15 curl-ups each set with a 1 minute rest between each set b. Completing 3 times a week as many curl-ups possible without resting adding at least 2 curlups on each trial for 6 weeks c. Completing 2 times a week at least 3 sets of 10 curl-ups each set with a 1 minute rest between each set d. Completing once a week up to 3 sets of 8 curl-ups each set with a 1 minute rest between each set 30. Designing a personal fitness plan requires. a. Applying a set popular fitness program regardless of personal goals b. Participating in the plan whenever possible c. Assessment of your personal fitness condition d. Participation in your favorite sport-physical activity 31. The BEST example of progression is to increase the. a. Amount of time used to run one mile b. Speed of the arm swing while running one mile c. Number of muscles being used to lift weights d. Length of a run from one mile to 1 ¼ mile 32. As strength goals are reached the work-out should be adjusted for continued improvement by. a. Increasing work-out days and decreasing weight to be lifted b. Decreasing work-out days and keeping weight to be lifted the same c. Increasing weight to be lifted and keeping work-out days the same d. Increasing work-out days and keeping weight to be lifted the same 33. The factors used to determine the target heart rate for teens include. a. Maximum heart rate and age b. Maximum heart rate and results of fitness tests c. Resting heart rate and age d. Resting heart rate and results of fitness tests
34. When you have reached your short term goal and your workout becomes easy you should. a. Continue using the same workout at the same intensity b. Gradually increase the intensity of your workout toward a new realistic goal c. Immediately increase the intensity of your workout to the level of your long term goal d. Increase the intensity of your workout until you begin to feel pain 35. A personal health-related fitness plan should include regular opportunities to a. Share progress with friends b. Rest from the routine c. Monitor progress and reset goals d. Practice sports skills Scenario Goal Setting : Use to answer questions 36 39. Keisha wants to set up a fitness plan that will improve her fitness levels. She is 15 years old and is in high school. She appears to be healthy but over weight. Below are her pre-test scores and goals for her fitness plan. Read over the goals and answer the questions below. Fitness Component Pre-Test Goal Muscular Endurance Push-up = 1 3 Muscular Endurance Curl-up = 12 20+ Body Composition 32% 32% or better Aerobic endurance 22 minute mile 18 minute mile 36. Keisha has set a goal of improving her push-up score. Which of the following workouts plans will more likely help her reach her goal? a. Every other day complete 3 sets of one or more push-ups each set using a slow, 3-count let down and a slow 3-count lift on each push-up and resting one minute between each set b. Every day complete as many push-ups as possible in one minute c. At least two days a week complete 3 sets of one or more push-ups as fast as possible and resting one minute between each set d. Once a week complete as many push-ups as possible without stopping 37. Keisha has set a goal of improving her curl-up score. Which of the following workout plans will more likely help her reach her goal? a. Every other day complete 3 sets of up to 15 curl-ups using a slow, 3-count let down and a slow, 3-count lift on each curl-up and resting one minute between each set b. Every day complete as many curl-ups as possible in one minute c. At least two days a week complete 3 sets of at least 10 curl-ups in the shortest time possible and resting one minute between each set d. Once a week complete as many curl-ups as possible without stopping 38. Keisha plans to improve her aerobic endurance by performing activities that will elevate her heart rate. Which of the following plans might best help her reach her goal more quickly? a. Walk for up to 30 minutes at least 2 days of the week for 3 weeks b. Walk for a minimum of 10 to 15 minutes 3 times a week c. Walk leisurely at least 15 minutes a day for 3 weeks d. Walk and run for 30 minutes or more on a least 5 days a week for 3 weeks
39. Keisha is overweight and her body composition score is poor. In addition to increasing her moderate to vigorous activity each day which of the following food choices are best to help to reduce calorie input? a. Bread, meat b. Cereal, bread c. Fruit, vegetables d. Vegetables, bread 40. When designing a safe and effective work-out plan to improve your health-related fitness you should first determine your current fitness levels and then set realistic goals. What preparation will best set you up for success? a. Use results of fitness tests in each of the health-related fitness components to set personal goals b. Use suggested goals for your age group to set personal goals c. Set fitness goals based on activities you enjoy and want to improve your performance. d. Ask family and friends to give their opinions about your apparent fitness to set personal fitness goals.