Choose your
Question…
Choose your
Question…
Choose your
Question…
Choose your
Question…
Running will improve…
a) Aerobic capacity
b) Increase the risk of heart disease
c) Increase core strength
A
Which activity is aerobic?
a) Running a 5K
b) Squats
c) 50 yard sprint
A
Which exercise works the Chest
a) Dead Lift
b) Bench Press
c) Kick Backs
B
What happens if you work only one muscle
group and neglect the opposing muscle group
(Working the Biceps and not Triceps)
a) It would become sore from lack of activity
b) It could cause a muscular imbalance, leading
to injury
c) Both muscle groups would still get stronger
B
Which type of activity requires oxygen?
a)
b)
c)
d)
Cool Down
Dumbbells
Aerobic
Anaerobic
C
Successfully jumping
rope
25 monster!
timesEarn
in a row
Show
your inner
a bonus point for your team by
without
messing
up
being the first player to…
What are your core muscles
a)
b)
c)
d)
Abdominals and back
Biceps and Triceps
Gluteus Maximus
Quadriceps and Hamstrings
A
What is an example of the opposing muscle
group
a)
b)
c)
d)
Quadriceps and Gastrocnemus
Quadriceps and Hamstrings
Shoulders and back
Biceps and Deltoids
B
Which of the following is an example of a Calf
stretch
a)
b)
c)
d)
Bend at the waist and touch your toes
One arm across the chest
Forward arm circles
Toe Raises
D
An exercise that primarily works the bicep
muscle is
a)
b)
c)
d)
Kick backs
Hammer Curl
Lunges
Sumo squat
B
Low weights and high reps are good for
a)
b)
c)
d)
Gaining balance and improving agility
Deceasing appetite and lowering metabolism
Toning your muscles and improving endurance
Building huge muscles for body building
competitions
C
Hold a low plank for 1
Show your inner monster! Earn
a bonus point forminute
your team by
being the first player to…
Range of movement possible at various joints
a)
b)
c)
d)
Body Composition
Flexibility
Muscular Strength
Cardiovascular Endurance
B
The ability of a muscle group to apply
maximal force against a resistance one time
a)
b)
c)
d)
Muscular Strength
Cardiovascular Endurance
Muscular Endurance
Plyometrics
A
Percentage of body weight that is fat and
muscle
a)
b)
c)
d)
Cardiovascular Endurance
Agility
Muscular Endurance
Body Composition
D
If you scored poorly on a upper body muscular
endurance test what could you do to improve
a)
b)
c)
d)
Run 3 times a week
Stretch through yoga poses 3 times a week
Squat, lunge, and dead lift 3 times a week
Bench press, tricep dips, bicep curls 3 times a
week
D
Hold a wall sit for 1
Show your inner monster! Earn
a bonus point forminute
your team by
being the first player to…
Which of the following is an example of a long
term fitness goal
a) Make the varsity lacrosse team
b) Improve your squats from 75 lbs to 125 lbs by
the end of the school year
c) Complete 3 sets of 25 sit ups every other day
for a week
d) Run 2 miles every day
B
What is the difference between physical
activity and exercise
a) Physical activity improves health related fitness components,
and exercise is done with little regard to fitness components
b) Physical activity requires movement from major muscle
groups and exercise is produced by skeletal muscles
c) Physical activity has the intent to improve physical fitness,
where exercise is performing household tasks
d) Physical activity is any bodily movement produced by
skeletal muscles where exercise is planned and has an
objective to meet
D
Which activity best describes an anaerobic
workout
a) Taking a Yoga class at the gym
b) Biking 2 miles
c) Completing a HIIT workout (High Intensity
Interval Training: Intense activity followed by
a recovery period)
d) Playing a basketball game for 1 hour
C
Successfully
complete
a
4
Show your inner monster! Earn
3 bonusplank
points for your
way
forteam
10byseconds
being the first group to…
The following stretches are examples of a
dynamic warm-up
a)
b)
c)
d)
Quad stretch, Calf Stretch, Hamstring Stretch
Butt kicks, High knees, Karaoke
Tricep, Bicep, Shoulder Stretch
Bend over and touch your toes
B
Which of the following best describes the
plyometric training method
a) Involves power and jumping using your own
body weight
b) Involves mainly total body stretching
c) Involves continuous cardiovascular workouts
d) Involves heavy weight lifting
A
An example of a circuit training workout
intended to improve cardiovascular and
muscular endurance includes
a) Running for 30 minutes
b) 10 reps of squats followed by 10 reps of dead lifts
with as much weight as you can handle
c) Complete burpees, squat jumps, jumping jacks, and
mountain climbers then repeating from beginning
d) Three sets of 10 push ups with 30 second rest in
between
C
What is the purpose of the FITT formula
a) To help you become an Olympic athlete
b) To help organize a self-improvement plan to
build health and fitness
c) To find your maximum heart rate
d) To do more than your body can handle
B
Jump rope on 1 foot 25
times
without
messing
Show
your inner
monster! Earn
a bonus point for your team by
up
being the first player to…
Based off of the FITT formula, which example
best describes intensity
a)
b)
c)
d)
Practicing yoga at an easy to moderate level
Running on a treadmill for 40 minutes
Push-ups, sumo squats, high knees
Working out 5 days a week
A
Harper is looking to improve her overall muscular
endurance before volleyball season. Using the FITT
formula, what should the workout plan include
a) Completing only lower body workouts on nonconsecutive days,
3-4 days a week, 45 min, vigorous level
b) Complete only upper body workout, 3 days a week, 30 min,
moderate level
c) Complete upper/lower body workouts non consecutive days 4-5
days a week, 45 min, vigorous level
d) Complete only core exercises, 3 days a week, 30 min, moderate
level
C
Using your knowledge of the FITT principle, a
personal workout plan includes all of the following,
except
a) Activities that improve health related fitness
components
b) A balance of exercises using opposing muscle groups
c) Short term goals, long term goals, and ways to
monitor progress
d) Heavy expensive equipment you can only find at the
gym
D
Moderate exercises, such as brisk walking, for
30 minutes a days has proven benefits of
a) Keeping weight at a healthy level
b) Managing stress and releasing tension
c) Improving blood circulation; decreasing risk of
heart disease
d) All of the above
D
An example of vigorous activity includes
a)
b)
c)
d)
Bowling
Walking your dog
Running up a hill
Cutting grass on a riding lawn mower
C
Complete 15 push ups
Show your inner monster! Earn
a bonus point for your team by
being the first player to…
According to the FITT Principle, various types of
activities that can improve cardiovascular endurance
include
a)
b)
c)
d)
Swimming, active sports, aerobics
Yoga and Pilates
Free weights, and elastic bands
Squats, Push-ups, Sit-ups
A
The purpose of fitness testing before using the
FITT principle to create a workout plan is to
a) Assess personal levels of sport skills
b) Assess personal levels of the health related
fitness components
c) Compare results to state/national average
d) Evaluate your friends
B
According to the FITT formula, what advice would
you give a football player looking to maximize the
strength of all joint movements
a)
b)
c)
d)
Stretch for an hour 5 days a week
Stretch until you feel pain after every workout
Stretch for 10 minutes after ice bath
Stretch to the point of mild tension to improve
flexibility
D
Based off your knowledge of the FITT formula,
what is a good reason for setting goals when
participating in physical exercise
a) To try to work as hard as you can
b) To challenge your body beyond your current
capabilities
c) Move on to other interests
d) Increase anxiety levels
B
Enter initial instructions or question here:
Enter question or example here:
a) Enter multiple choice options here:
b) Keep these if you want them.
c) Delete them if you don’t.
ANSWER
The act of repeating an exercise is known as
a) Set
b) Rep
c) Action
B
If you completed a lower body workout on
Monday, you should
a)
b)
c)
d)
Complete an upper body workout on Tuesday
Repeat the exact same workout on Tuesday
Eat food and drink immediately
Take the rest of the week off
A
Hold 6 inches for 1
Show your inner monster! Earn
minute.
Noteam
Dropping
a bonus
point for your
by
being the first player to…
If Hannah wants to improve her
cardiovascular fitness, what should she do
a) Play pick up basketball once a week
b) Lift weights at the gym every day
c) Workout 3-5 days a week for 30 minutes while
maintain heart rate in your target fitness zone
d) Take 3 mile walks, 3 days a week, at a low intensity
C
Which of the following is an example of
intrinsic motivation
a) Training because you want to complete a
marathon
b) Working out to please your friend
c) Working out to make your parents happy
d) Working out at the gym with your friend
A
Doing 1 round of bicep curls 10 times in arrow
is known as a
a)
b)
c)
d)
Rep
Max
Sequence
Set
D
The main purpose of dynamic stretching
before exercise is to
a)
b)
c)
d)
Increase flexibility
Prevent injury
Improve upper and lower body strength
All of the above
B
Why is it important to know your target heart
rate zone when planning workouts
a) To make sure you maintain your heart rate in the
maximum heart rate zone
b) To increase your maximum heart rate as you get
older
c) To monitor if you are over exercising or not
working hard enough
d) To make sure you never get your heart rate in the
target heart rate zone
C
Entire group do the
Show your inner monster! Earn
“Wobble”
for
30
a bonus point for your
team
by seconds
being the first player to…
What is the equation to find your maximum
heart rate
a)
b)
c)
d)
205-age
120-age
230-age
220-age
D
Why is it important to include flexibility
training as part of your regular fitness routine
a)
b)
c)
d)
Enhance sport performance
Enhance performance in aerobic training
Enhance performance in muscular training
All of the above
D