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Name: ___________________________ Class: ___________________________ Date: _________ Fitness Unit Test True/False Indicate whether the sentence or statement is true or false. ___ 1. Lifting weights is an example of isometric exercise. ___ 2. Physical fitness is being able to carry out daily tasks with enough energy left over. ___ 3. The antagonist muscle to the quadriceps is the calf. ___ 4. Physical fitness does not help to relieve stress. ___ 5. Aerobic exercise increases cardiorespiratory endurance. ___ 6. Regular exercise will allow your heart to pump more efficiently. ___ 7. Target Heart Rate is the zone in which your heart should be beating during exercise. ___ 8. Body composition is a skill related component of fitness. ___ 9. To get your Target Heart Rate number, you subtract your age from your weight. ___ 10. Skin-fold calipers are the best way to measure body composition. Multiple Choice – Identify the letter of the choice that best completes the statement or answers the question. ___ 11. Body composition is the ratio of body fat to a. muscle b. bone c. lean body tissue d. cartilage and tendons ___ 12. The 3-minute step test is a good way to measure a. body composition b. agility c. power d. cardiorespiratory endurance ___ 13. Agility is a. rate of movement once you’ve realized the need to move b. strength + speed c. the ability to remain upright while standing or moving d. speed + change of body’s position/direction ___ 14. Activities requiring a lot of energy used in a very short period of time is a. anaerobic exercise b. power c. aerobic exercise d. reaction time ___ 15. Ways to calculate body composition are a. BMI, body fat analyzer, hydrostatic weighing, Target Heart Rate b. Skin-fold calipers, BMI, cardiorespiratory endurance, body fat analyzer c. Body fat analyzer, BMI, skin-fold calipers, hydrostatic weighing d. Hydrostatic weighing, skin-fold calipers, BMI, 3-minute step test ___ 16. Resting Heart Rate is taken a. after a workout b. in the morning when you wake up without an alarm clock c. in the morning after breakfast d. before you go to bed ___ 17. The FITT principle is a. Frequency, Intensity, Tone, Type b. Frequency, Intensity, Time, Type c. Frequency, Intermediate, Time, Type d. Frequency, Intuition, Type, Time ___ 18. The ability to use strength along with speed is a. Coordination b. Muscular strength c. Muscular Endurance d. Power ___ 19. The proper order of a workout is a. Warm-up, stretch, activity, cool down b. Warm-up, activity, cool down, stretch c. Stretch, activity, warm-up, cool down d. Activity, stretch, warm-up, cool down ___ 20. Weight lifting is a form of a. isotonic exercise b. isometric exercise c. isokinetic exercise Matching Match each item with the correct statement below. a. FITT principle b. Overload Principle c. Specificity Principle ___ 21. States that only specific exercise improve specific components of fitness. ___ 22. States that a gradual increase in overload will help to achieve higher levels of fitness. ___ 23. The framework for how to design your workout. Match each item with the correct statement below. a. static stretch b. dynamic stretch c. passive stretch ___ 24. Utilizes momentum from form in an effort to propel the muscle into an extended range of motion. ___ 25. Joint flexibility is improved by stretching caused by another person who moves the limb to its end position and kept there for a few seconds. ___ 26. Stretching a limb beyond its normal range of motion, held for at least 10 seconds Match each item with the correct statement below. a. b. c. d. muscle strain tendinitis hernia bruise ___ 27. Tearing or stretching of muscle fibers as a result of suddenly pulling them too far. ___ 28. The protrusion of an organ or tissue through a weak area in the muscle. ___ 29. Discolored area under the skin caused by leakage of blood after an injury. ___ 30. Inflammation of a tendon, usually caused by overuse. Choose which function belongs to each of the following muscles. a. b. c. d. bends/flexes arm pulls arms back down from a raised position allows arms to be raised antagonist of quadriceps e. helps keep body upright ___ 31. Gluteus maximus ___ 32. Biceps ___ 33. Latissimus dorsi ___ 34. Deltoids ___ 35. Hamstrings Choose which function belongs to each of the following muscles. a. b. c. d. e. brings arms in toward center of body supports trunk and allows for rotation points toes so that you are able to walk straightens arm extends leg ___ 36. Abdominals ___ 37. Pectorals ___ 38. Calves ___ 39. Quadriceps ___ 40. Triceps Choose which muscle coincides with the number on the diagram. a. b. c. d. e. quadriceps pectorals abdominals deltoids biceps ___ 41. Refer to diagram ___ 42. Refer to diagram ___ 43. Refer to diagram ___ 44. Refer to diagram ___ 45. Refer to diagram Choose which muscle coincides with the number on the diagram. f. g. h. i. j. gluteus maximus triceps calves latissimus dorsi hamstrings ___ 46. Refer to diagram ___ 47. Refer to diagram ___ 48. Refer to diagram ___ 49. Refer to diagram ___ 50. Refer to diagram Short Answer 51. Describe the difference between intrinsic motivation and extrinsic motivation. Give an example of each. 52. Describe ways that we can prevent injuries from occurring during physical activity. 53. What are the 5 health-related components of fitness? 54. What are the 6 skill-related components of fitness? 55. Describe the difference of short-term and long-term goals and give an example of each. ****Bonus**** (5 points) I performed a PNF stretch on a volunteer in class. What does PNF stand for?
