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Multiple Choice (select one answer)

1.  Which of the following static stretching programs would best maintain or improve the overall flexibility of a student? (1 pt.)

·   A. Fifty to sixty minutes, once a week

·   B. Twenty to thirty minutes, once a week

·   C. Five to ten minutes, three days a week

·   D. Fifteen to thirty minutes, seven days a week

Multiple Choice (select one answer)

2.  Which of the following routines represents the most appropriate form of exercise that a person should participate in at the beginning of a fitness program? (1 pt.)

·   A. Vigorous aerobic dance three times a week

·   B. Brisk walking for thirty minutes three times a week

·   C. Running three to five miles two times a week

·   D. Swimming for one hour five times a week

Multiple Choice (select three answers)

3.  Identify three benefits of the warm-up phase of a workout. (3 pts.)

·   A. Prevent injuries by increasing blood flow to the muscles

·   B. Increase body temperature

·   C. Stretch large body muscles to increase elasticity

·   D. Decrease heart rate

Short Answer

4.	Create a cardiorespiratory endurance plan for a sedentary teen, using the FITT principle that would support improvement for this component. (4 pts.)
Component of Health-Related Fitness—Cardiorespiratory Endurance

Frequency:

  

Intensity:

  

Time:

  

Type:

  

Multiple Choice (select one answer)

5.  Which example best demonstrates the principle of specificity? (1 pt.)

·   A. Push-ups to gain flexibility

·   B. Pull-ups to decrease body fat

·   C. Bicep curls to increase muscular strength in biceps

·   D. Repetitions of heavy weights to increase muscular endurance

Short Answer

6.  A thirty-two-year-old accountant spends much of the day working at the computer. The accountant's body fat percentage is approaching the healthy level for their age. They take a twenty-minute walk, three days a week, but are not training in their target heart-rate zone. (3 pts.)

·   Identify two changes the accountant needs to make that would increase intensity and improve the current fitness level for cardiorespiratory endurance.

·   Explain how those changes impact cardiorespiratory health.

Change 1:

  

Change 2:

  

Explain how those changes impact cardiorespiratory health:

     

Multiple Choice (select one answer)

7.  How could a weight lifting program, focused on muscular endurance, impact body composition? (1 pt.)

·   A. Increase body fat percentage

·   B. Decrease body fat percentage

·   C. No impact on body fat percentage

·   D. None of the above

Short Answer

8.  Discuss two benefits of physical activity achieved by participating in a regular fitness program after graduation. (2 pts.)

Benefit 1:

  

Benefit 2:

   

Multiple Choice (select one answer)

9.	Which of the following strategies should be used when returning to a workout program after an extended illness? (1 pt.)
·	A. Return at a lower level of intensity.
·	B. Return at the same level of intensity.
·	C. Return at a higher level of intensity.
·	D. None of the above.

Short Answer

10.  Specificity, along with rest and recovery, are two training principles that are an important part of any fitness program. Choose two of the remaining training principles and explain the role of each in a fitness plan. (4 pts.)

Training principle 1:
Role in exercise program:

  

Training principle 2:
Role in exercise program:

    

Short Answer

11.  A 26-year-old, with a poor diet, has not exercised since high school. The results of a fitness evaluation suggest an unhealthy range in all of the components of health-related fitness. (3 pts.)

Explain one physical, mental, and professional benefit that an effective, consistent muscular endurance fitness plan would provide.

Physical benefit:

 

Mental benefit:

 

Professional benefit:

 

Multiple Choice (select two answers)

12.  Which two of the following risk factors would lead a person to seek medical guidance before starting a fitness program? (2 pts.)

·   A. Asthma

·   B. Food allergy

·   C. Common cold

·   D. Concussion

Short Answer

13.  Explain why the push-up test is muscular strength for some students and muscular endurance for others. (2 pts.)

   

Short Answer

14.  Name two activities that specifically promote flexibility. (2 pts.)

Activity 1:
Activity 2:

  

Short Answer

15.  Describe two benefits of maintaining a fitness log. (2 pts.)

Benefit or reason 1:
Benefit or reason 2:

Multiple Choice (select one answer)

16.  Which best describes the process that should be followed when creating a fitness goal? (1 pt.)

·   A. Overload, specificity, progression

·   B. Assessment scores, activities, timeline

·   C. Strategy, technology, safety

·   D. Collaboration, activities, diminishing returns

Multiple Choice (select two answers)

17.  Which two of the following pieces of information is essential for a person to know before setting personal fitness goals? (2 pts.)

·   A. Past level of fitness

·   B. Current level of fitness

·   C. Fitness score is approaching healthy standard

·   D. No fitness scores

Short Answer

18.  Analyze the following fitness testing scores. (4 pts.)

·   Choose two areas that need to improve.

·   For each of the two areas chosen, provide one suggestion, using the FITT Principle, that may help improve that particular area.

Assessment Area	Wade’s Score	Minimum Health-Related Standard
Sit-and-reach (inches)	6	8
Curl-ups	20	24
Push-ups	11	16
Pacer run	54	51

One area that needs to improve:  

One suggestion for improvement:  

 

Another area that needs to improve:  

One suggestion for improvement:  

 

Short Answer

19.  Select two activities from the list below. Identify one safety concern for each activity and explain how you would demonstrate safe participation. (4pts)

·   Biking

·   Swimming

·   Jogging/running

·   Sport activity

1^st Activity:  

Concern:  

Explanation:  

 

 

2^nd Activity:  

Concern:  

Explanation:  

 

Short Answer

20.  Identify one component of skill-related fitness that is directly connected to standing long jump and explain why. (2 pts.)

Component of skill-related fitness:  

Explanation:  

 

o   Muscle Endurance (ME) (repeat movement without stopping)

Apply fitness components to each goal in the “FC” column of the Activity Log on back.

What activities are you going to do? ______________________________________

 

This person can verify the accuracy of this fitness log.

Q: What do I do with a completed log? A: Give to your mentor ASAP.

Reflection :   Supportive questions for reflection to be completed after goal is obtained or hours achieved, whichever comes first.

What are you pleased with?              

What do you want to improve on? How will you improve?                                          

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