Lifelong Fitness Strategies Quiz

Grade 12 · Health · Quiz

Test your knowledge of exercise science principles, training guidelines, and evidence-based strategies for maintaining fitness across a lifetime.

Questions

1. Using the FITT principle, which variable is being modified when a runner increases their pace from a jog to a tempo run?

   1. Frequency
   2. Intensity
   3. Time
   4. Type
   Show answer

   Answer: Intensity

   Intensity refers to how hard the exercise is performed; increasing from a jog to a tempo run raises heart rate and metabolic demand without changing frequency, time, or type.

2. Which of the following best describes VO2 max?

   1. The maximum number of reps completed before muscle failure
   2. The maximum rate of oxygen the body can use during intense exercise
   3. The resting oxygen saturation level in the blood
   4. The total volume of air exhaled in one breath
   Show answer

   Answer: The maximum rate of oxygen the body can use during intense exercise

   VO2 max measures the maximum volume of oxygen consumed per minute per kilogram of body weight during maximal exertion; it is the gold standard of cardiovascular fitness.

3. For muscular hypertrophy (size), exercise science generally recommends training loads within what percentage of one-repetition maximum?

   1. 20-40%
   2. 40-60%
   3. 67-85%
   4. 90-100%
   Show answer

   Answer: 67-85%

   Resistance training at 67-85% of 1RM with moderate volume (3-4 sets of 6-12 reps) is the evidence-based sweet spot for maximizing muscle hypertrophy.

4. A 30-year-old wants to train in the moderate-intensity aerobic zone. Their estimated maximum heart rate is 190 bpm. What is their target range?

   1. 57-76 bpm
   2. 95-133 bpm
   3. 133-152 bpm
   4. 152-171 bpm
   Show answer

   Answer: 95-133 bpm

   Moderate intensity targets 50-70% of max HR; 50% of 190 = 95 bpm, 70% of 190 = 133 bpm. The range 95-133 bpm is correct.

5. Which fitness training principle explains why a marathon runner's easy 5-mile run no longer produces significant cardiovascular adaptation over time?

   1. Specificity
   2. Reversibility
   3. Progressive overload plateau
   4. Diminishing returns without new stimulus
   Show answer

   Answer: Diminishing returns without new stimulus

   Without introducing new overload stimuli (higher intensity, longer distance, new modality), a well-adapted body will not continue to improve — this is the specificity and overload plateau.

6. The Physical Activity Guidelines for Americans recommend muscle-strengthening activities on how many days per week minimum for adults?

   1. 1 day
   2. 2 days
   3. 3 days
   4. 5 days
   Show answer

   Answer: 2 days

   The Physical Activity Guidelines for Americans specifically call for muscle-strengthening activities on 2 or more days per week as part of a complete fitness program.

7. Regular moderate aerobic exercise has been shown to improve cognitive function and reduce risk of dementia in aging adults.

   Show answer

   Answer: True

   Multiple large-scale studies show aerobic exercise increases BDNF (brain-derived neurotrophic factor), supports hippocampal volume, and reduces dementia risk by 30-40%.

8. The fitness principle of ______ states that the body adapts specifically to the type of training performed — meaning a swimmer will not automatically see the same gains in running as a trained runner.

   Show answer

   Answer: specificity

   The SAID principle (Specific Adaptations to Imposed Demands) — or specificity — means the body adapts to the exact type, pattern, and intensity of training imposed on it.

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