1. Why is it important to cool down after exercise?
A. To immediately stop blood flow to the muscles.
B. To increase muscle soreness.
C. To gradually decrease heart rate and prevent blood pooling.
D. To rapidly increase body temperature.
2. What is the role of electrolytes in physical activity?
A. To provide energy for muscle contraction.
B. To regulate fluid balance, muscle contractions, and nerve impulses.
C. To build muscle mass.
D. To increase bone density.
3. Which of the following is an example of a plyometric exercise?
A. Yoga
B. Sprinting
C. Bench press
D. Box jumps
4. What is the role of a spotter during weightlifting?
A. To count repetitions.
B. To provide motivation.
C. To ensure safety and assist if the lifter fails.
D. To adjust the weight.
5. What is the FITT principle in exercise prescription?
A. Food, Intensity, Time, Type
B. Frequency, Intensity, Time, Type
C. Flexibility, Intensity, Tempo, Target heart rate
D. Focus, Intensity, Tenacity, Technique
6. Which of the following is NOT a benefit of regular physical activity?
A. Improved cardiovascular health
B. Increased risk of type 2 diabetes
C. Reduced risk of certain cancers
D. Improved mood and mental health
7. How does sleep affect physical performance?
A. It has no impact on physical performance.
B. It improves muscle recovery, hormone regulation, and energy levels.
C. It increases the risk of injuries.
D. It decreases metabolism.
8. What is the role of protein in muscle growth and repair?
A. To provide energy for muscle contraction.
B. To build and repair muscle tissue.
C. To regulate fluid balance.
D. To improve flexibility.
9. Which of the following is an example of an isometric exercise?
A. Bicep curl
B. Running
C. Plank
D. Jumping jacks
10. What is the importance of flexibility training?
A. To increase muscle mass.
B. To improve range of motion, reduce the risk of injury, and improve posture.
C. To improve cardiovascular endurance.
D. To decrease bone density.
11. What is the recommended amount of moderate-intensity aerobic exercise per week for adults, according to the Physical Activity Guidelines for Americans?
A. 30 minutes
B. 75 minutes
C. 150 minutes
D. 300 minutes
12. What is the importance of setting realistic fitness goals?
A. To achieve immediate results.
B. To stay motivated and avoid discouragement.
C. To decrease the risk of injuries.
D. To increase muscle mass quickly.
13. What is the primary purpose of a warm-up before exercise?
A. To deplete glycogen stores.
B. To increase the risk of injury.
C. To mentally prepare for the workout.
D. To gradually increase body temperature and blood flow to muscles, reducing the risk of injury.
14. Which macronutrient is the primary source of energy for high-intensity exercise?
A. Protein
B. Fat
C. Carbohydrates
D. Vitamins
15. What is the recommended water intake during exercise?
A. Drink only when you feel thirsty.
B. Drink small amounts of water regularly throughout exercise.
C. Avoid drinking water during exercise.
D. Drink a large amount of water immediately after exercise.
16. What is the difference between muscular strength and muscular endurance?
A. Muscular strength is the ability to lift heavy weights, while muscular endurance is the ability to perform repeated contractions over time.
B. Muscular strength is the ability to perform repeated contractions over time, while muscular endurance is the ability to lift heavy weights.
C. There is no difference between muscular strength and muscular endurance.
D. Muscular strength refers to the size of the muscle, while muscular endurance refers to the muscle`s flexibility.
17. Which of the following is a sign of a concussion?
A. Increased alertness
B. Headache and confusion
C. Improved balance
D. Feeling energetic
18. What is the difference between aerobic and anaerobic exercise?
A. Aerobic exercise uses oxygen, while anaerobic exercise does not.
B. Aerobic exercise builds muscle, while anaerobic exercise improves cardiovascular health.
C. Aerobic exercise is high intensity, while anaerobic exercise is low intensity.
D. There is no difference between aerobic and anaerobic exercise.
19. Which of the following is a benefit of resistance training?
A. Decreased bone density
B. Increased muscle mass and strength
C. Decreased metabolism
D. Increased risk of injury
20. Which of the following is a guideline for safe stretching?
A. Stretch quickly and forcefully.
B. Hold each stretch for 5 seconds.
C. Stretch to the point of pain.
D. Stretch slowly and hold each stretch for 15-30 seconds.
21. Which of the following is a sign of overtraining?
A. Increased energy levels
B. Improved sleep quality
C. Decreased performance and increased fatigue
D. Increased appetite
22. Which of the following is a common cause of muscle cramps?
A. Excessive hydration
B. Electrolyte imbalance and dehydration
C. Increased blood flow to muscles
D. Proper stretching
23. Which component of fitness is MOST directly related to the ability to perform daily tasks efficiently?
A. Flexibility
B. Cardiovascular endurance
C. Muscular strength
D. Body composition
24. Which of the following is a symptom of dehydration?
A. Increased urination
B. Dark urine and dizziness
C. Excessive sweating
D. Feeling energetic
25. Which of the following is an example of a compound exercise?
A. Bicep curl
B. Leg extension
C. Squat
D. Wrist curl
26. Which of the following best describes the term `VO2 max`?
A. The maximum amount of weight you can lift.
B. The maximum rate of oxygen consumption during exercise.
C. The amount of time it takes to run a mile.
D. The percentage of body fat.
27. What is the target heart rate zone?
A. The range of heart rates to avoid during exercise.
B. The range of heart rates to aim for during aerobic exercise to achieve optimal benefits.
C. The maximum heart rate you can achieve.
D. The resting heart rate.
28. Which of the following is the MOST accurate definition of physical fitness?
A. The ability to run a marathon.
B. The state of being free from illness and injury.
C. The ability of the body to function efficiently and effectively in work and leisure activities, to be healthy, to resist hypokinetic diseases, and to meet emergency situations.
D. The ability to lift heavy weights.
29. What is the importance of proper posture?
A. To decrease energy levels.
B. To prevent injuries and reduce back pain.
C. To increase the risk of muscle imbalances.
D. To limit range of motion.
30. What is the purpose of wearing appropriate footwear during exercise?
A. To improve athletic performance.
B. To reduce the risk of injuries and provide support.
C. To increase muscle mass.
D. To decrease body temperature.
