PERSONAL FITNESS
Name: ______Date: ______
Period: ______
Directions: Circle the letter of the choice that best completes the statement or answers the question.
1. Physical fitness is best described as being
a. athletic.
b. able to carry out daily tasks without fatigue.
c. able to manage stress.
d. at an appropriate weight.
2. The health-related components of physical fitness can best be associated with
a. how fast you move.
b. how well the systems of your body operate.
c. how well you perform in sports activities.
d. your level of skill.
3. The zig-zag run may be used to measure
a. agility.c. power.
b. flexibility.d. body composition.
4. Which primary health risk factor is related to routinely playing your playstation?
a. inactivityc. high blood pressure
b. obesityd. stress and tension
5. Which of the following would be a good strategy in setting goals?
a. Completes a self-assessment of where you are at first.
b. Do not worry about obstacles for they will disappear when you get started.
c. Just start exercising and see how you like it.
d. Since it is your program, avoid any advice from anyone else.
6. Identifying the benefits you will receive from reaching your goals
a. helps to increase your desire and commitment.
b. causes you to become a dreamer about goal setting.
c. has little effect on achieving your goals.
d. probably decreases motivation since goals are hard to reach.
7. Which statement is good advice when exercising in hot weather?
a. Dress in layers
b. Take salt tablets
c. Wear a sweat suit if you want to lose weight
d. Wear light-weight, light-colored clothing
8. Which statement describes a preventive measure for heat illness?
a. Do not wear a hat because your head cools more quickly without one.
b. Drink fluids before, during, and after exercise.
c. Wear a rubberized suit since it will help your swear more.
d. Wear dark-colored clothing in hot weather.
9. What do the letters F.I.T represent?
a. frequency, intensity, and timec. frequency, isolation, and tension
b. flexibility, intensity, and timed. flexibility, intensity, and time
10. When you increase the length of your workout, you are increasing
a. time.c. specificity.
b. frequency.d. intensity.
11. Which of the following is an example of the principle of specificity?
a. bicycling to increase cardiovascular endurance
b. push-ups to increase quadriceps strength
c. running to increase flexibility
d. sprinting to increase flexibility
12. Stretching to increase flexibility will not
a. improve lower back pain.c. reduce injuries.
b. lower metabolic rate.d. reduce post-exercise pain.
13. Shaunte decides to go outside and run 1 mile. She is trying to improve her
a. flexibility.c. cardiovascular fitness.
b. agility.d. muscular strength.
14. Bridgett is doing 3 sets of 15 repetitions of leg curls. Bridgett is working on which
health related component?
a. muscular strengthc. muscular endurance
b. cardiovascular fitnessd. flexibility
15. The food guide pyramid recommends how many servings per day from the
vegetable group?
a. 2 to 3 servingsc. 5 to 7 servings
b. 3 to 5 servingsd. 6 to 11 servings
16. Nutrients considered to be the fuel for body activities are
a. carbohydrates.c. minerals.
b. fats.d. proteins.
17. Body composition is best described as the
a. amount of fat a person has.
b. amount of muscle a person has.
c. key to health-related fitness.
d. ratio of fat to muscle, bone, and other tissue in a person’s body.
18. Stress diversion activities are
a. active activities that are vigorous.
b. active activities that help reduce stress.
c. active and passive activities that help you reduce stress.
d. passive activities that help you reduce stress.
19. A good stress management program should consider
a. challenging activities.c. relaxation techniques.
b. diet.d. all of the above.
20. Advertisements
a. are not as misleading as experts say they are.
b. can be relied on to be accurate.
c. generally do not influence people’s purchasing practices.
d. try to get customers to buy products that will make them more attractive.
21. A 10 to 15 minute period during which you prepare your body for vigorous exercise
is called a
- cool-down.c. brisk walk.
- warm-up.d. shut down.
22. Which type of stretching is not recommended because a partner may cause injury?
a. isostaticc. ballistic
b. dynamicd. static
23. Aerobic activities include
a. sprints.c. jogging.
b. bench press.d. none of the above.
24. What should be considered first when selecting activities for your personal fitness
program?
a. activitiesc. health-related needs
b. costd. weather
25. Which should be your first step in designing a personal fitness program?
a. to determine base guidelinesc. to set goals
b. to evaluate fitness levelsd. to select activities
26. Which of the following functions do ligaments perform?
a. They anchor the muscle to the bone
b. They attach a tendon to a muscle
c. They attach a tendon to a bone
d. They attach one bone to another
27. Recovery heart rate should drop to
a. 80 bpm within 5 to 6 minutes after exercise
b. 100 bpm within 10 minutes after exercise
c. 120 bpm within 10 minutes after exercise
d. 140 bpm within 5 minutes after exercise
28. The target heart rate zone is
a. the level your recovery heart rate should reach
b. where you want your resting heart rate
c. where you want your exercise heart rate
d. your maximum heart rate
29. Your friend, who is age 14, wishes to start a jogging program. Using a percentage
of maximal heart rate, what would you suggest as a proper starting target heart
heart?
a. 123c. 206
b. 133d. 172
30. Eric is doing one set of 8 to 12 repetitions to increase arm strength. Presently, he is
only able to do 6 repetitions. He needs to
a. decrease resistancec. increase resistance
b. maintain resistanced. increase the number of repetition
31. Which group includes only health risk factors that can be controlled?
a. Cholesterol level, smoking, age, obesity
b. Heredity, inactivity, high blood pressure
c. Obesity, gender, stress, diet
d. Smoking, high blood pressure, inactivity, stress
32. The ability of the heart, blood, blood vessels, and the respiratory system to supply
oxygen and necessary fuel to the muscles during exercise is called
- cardiovascular fitnessc. health-related fitness
- physical fitnessd. skill-related fitness
33. Three principles of training that should be followed in developing your personal
fitness program are
- intensity, progression, and specificity
- overload, duration, and specificity
- overload, progression, and intensity
- overload, progression, and specificity
34. Generally, as the intensity of exercise increases, the duration will
a. be eliminatedc. increase
b. decreased. stay the same
35. What should be considered first when selecting activities for your personal fitness
program?
- activitiesc. health-related fitness needs
- costd. weather
36. Which exercise program is least effective for developing cardiovascular fitness?
a. aerobic dancec. rope jumping
b. bicyclingd. weight training
37. Which of the following is not a common injury?
a. shin splintsc. broken finger
b. sprained ankled. muscle soreness
38. Lack of sweat is a symptom of
a. heat strokec. heat cramps
b. heat exhaustiond. none of the above
39. Which of the following is the least serious heat-related problem?
a. heat strokec. heat exhaustion
b. heat crampsd. hypothermia
40. Which of the following is not considered a dangerous exercise?
a. deep knee bendsc. plow
b. head circlesd. jumping jacks
OPEN RESPONSE
41. What is the difference between health-related and skill-related fitness?