Download Report

NYS AHPERD Sample SLO Assessment
Grade: 11
Objective: Demonstrates knowledge of fitness training principles and FITT guidelines to monitor and adjust activity
levels to meet person fitness needs.
Multiple Choice Questions:
1. Overload is generally considered
a. to be an outdated concept.
b. to have a negative impact on one’s fitness.
c. to have a positive impact on one’s fitness.
d. to have no impact on the health-related components of fitness.
2. Overload, as applied in fitness, is defined as
a. placing increased demands on the systems of the body resulting in increased fitness levels.
b. stressing the systems of the body at a rate that frequently causes injury.
c. a phenomenon that causes a person to become muscle-bound.
d. a workout technique that requires a person to start with a high intensity level and then decrease the
intensity level as time goes on.
3. F.I.T.T. refers to how
a. to apply the principle of specificity.
b. to apply the principle of progression.
c. to apply the principle of relativity.
d. to apply the principle of overload.
4. F.I.T.T. stands for
a. flexibility, intensity, target, training.
b. frequency, isotonic exercises, time, training.
c. flexibility, isotonic exercises, tendon, test.
d. frequency, intensity, time, type.
5. When creating a fitness plan of action, the three basic training principles one should employ include
a. specificity, progression and relativity.
b. progression, relativity and overload.
c. relativity, overload and specificity.
d. overload, progression and specificity.
6. Increasing your heart-rate during a step-aerobics class is an example of increasing
a. flexibility.
b. intensity.
c. time.
d. target.
7. When participating in a weight training session, and you increase the sets and repetitions, you are increasing
a. the frequency.
b. the isometric exercises.
c. the time.
d. the type of exercises.
8. You decide to go to yoga sessions at a local gym 3 days a week, instead of twice a week. This is an example of
adjusting your
a. frequency.
b. isotonic exercises.
c. target health related component.
d. type of exercise.
9. The principle of progression means
a. changing from a running routine to a weight training routine.
b. gradually increasing the amount exercise being targeted.
c. starting easily and exercising for long periods of time.
d. starting off quickly to jump start your exercise routine.
10. A person should use the principle of progression because
a. he might get bored and need to change from activity to activity.
b. his friends are progressing and they need to keep up.
c. his body has become accustomed to the workout and their progress has plateaued.
d. his body has become injured and the principle will jump start the recovery.
11. A sign or symptom that you have progressed too quickly using the FITT guidelines includes
a. Muscle atrophy over time.
b. Muscle growth over the course of a year.
c. Lack of muscle growth over the course of a year.
d. Muscle pain that doesn’t subside quickly.
12. The principle of specificity means a person should perform only those exercises
a. a trainer advises her to do.
b. that are specific to improving specific components of fitness.
c. she can do inexpensively specifically to save money.
d. only when she has a goal specific to improving athletic skills.
13. Which of the following best portrays the principle of specificity in action?
a. A swimmer practices for the breast stroke 200m race by swimming in the ocean.
b. A marathoner runs intervals a week before the marathon.
c. A body builder preparing for a physique show performs a total-body timed circuit 3 times a week for the
month prior to the show.
d. A mother prepares to walk around Disneyworld by walking up to 7 miles a day for weeks before arrival.
14. In order to safely increase flexibility, a person should perform
a. Ballistic stretches prior to large-muscle locomotor movements.
b. Ballistic stretches after large-muscle locomotor movements.
c. Static stretches prior large-muscle locomotor movements.
d. Static stretches after large-muscle locomotor movements.
15. In order to safely increase flexibility, a beginner should perform
a. Ballistic stretches 2 to 3 times a week
b. Ballistic stretches daily.
c. Static stretches 2 to 3 times a week.
d. Static stretches daily.
16. Which of the following has the highest risk for injury while attempting to increase flexibility?
a. Ballistic and PNF stretching.
b. Ballistic and Static.
c. Static and Dynamic.
d. Dynamic and PNF stretching.
17. Which of the following has the lowest risk for injury while attempting to increase flexibility?
a. Ballistic and PNF stretching.
b. Ballistic and Static.
c. Static and Dynamic.
d. Dynamic and PNF stretching.
Answer the next four questions based on the following statement and by choosing the best possible answer:
After feeling out of breath walking up 3 flights of stairs, Michele decided it was time to work on her cardiorespiratory
endurance.
18. Michele should begin working on her cardiorespiratory endurance by performing large-muscle locomotor
movements
a. once a week.
b. at least 3 days a week.
c. at least 5 days a week.
d. daily.
19. Michele should monitor her intensity level during her workout by
a. calculating her target heart rate zone and seeing if her working heart rate is in range.
b. keeping up with others working out with her.
c. using her maximum heart rate as a gauge throughout the workout.
d. evaluating her recovery heart rate.
20. Since Michele is a beginner, she should attempt to perform the large motor movements continuously for
a. at least 10 minutes each workout and, if needed, adjust her intensity level in order to do so.
b. at least 20 minutes each workout and, if needed, adjust her intensity level in order to do so.
c. at least 40 minutes each workout and, if needed, adjust her intensity level in order to do so.
d. at least 60 minutes each workout and, if needed, adjust her intensity level in order to do so.
21. Michele is considering which activities to participate in to increase her cardiorespiratory endurance. Which of
the following would be best?
a. Zumba, volleyball and weight training.
b. step-aerobics, tennis and yoga.
c. tai-chi, yoga and kickboxing.
d. jogging, aerobics and elliptical training.
22. Billy has a resting heart rate of 60 beats per minute. What should his working heart rate be if he was
participating aerobically at 80% of his maximum heart rate?
a. 140 beats per minute.
b. 160 beats per minute.
c. 180 beats per minute.
d. Not enough information is provided.
23. 220 – your age is a simplified formula for determining
a. your resting heart rate.
b. your maximum heart rate.
c. your target heart rate zone.
d. your recovery heart rate.
24. The intensity level of a cardiorespiratory workout is too hard if your heart rate has not returned below 120 beats
per minute within ________ minutes after ceasing exercise.
a. 2 minutes.
b. 5 minutes.
c. 7 minutes.
d. 10 minutes.
25. The recommended frequency for a weight training program for beginners is
a. once a week.
b. 3 times a week.
c. 5 times a week.
d. daily.
26. Which of the following is a characteristic of a typical muscular strength training session?
a. high repetitions and low intensity.
b. high repetitions and high intensity.
c. high intensity and low repetitions.
d. high intensity and high repetitions.
27. Which of the following is a characteristic of a typical muscular endurance training session?
a. high repetitions and low intensity.
b. high repetitions and high intensity.
c. high intensity and low repetitions.
d. high intensity and high repetitions.
28. If Sally is trying to improve her muscular endurance and is able to lift 10 pounds 20 times for 3 sets, the
recommended progression would be to
a. decrease the weight by 2 pounds and increase the repetitions to 25 per set.
b. keep the weight the same and increase the repetitions to 25 per set.
c. increase the weight 2 pounds and decrease the repetitions to a minimum of 12 per set.
d. double the weight and decrease the repetitions to 10 per set.
29. Joey just found out he is bordering on being obese. He does not want to change his diet, but instead increase
his exercise level. In order to lose one pound a week to improve his body composition, he must expend
a. 250 calories extra per day.
b. 500 calories extra per day.
c. 750 calories extra per day.
d. 1000 calories extra per day.
30. Which is the most effective way to achieve permanent weight loss without losing muscle mass?
a. diet alone.
b. exercise alone.
c. a combination of diet and exercise.
d. use of prescription medication.
NYS AHPERD Sample SLO Assessment
Grade: 11
Answer Key
1.
2.
3.
4.
5.
6.
7.
8.
9.
10.
11.
12.
13.
14.
15.
16.
17.
18.
19.
20.
21.
22.
23.
24.
25.
26.
27.
28.
29.
30.
c
a
d
d
d
b
c
a
b
c
d
b
d
d
c
a
c
b
a
b
d
d
b
b
b
c
a
c
b
c