Physical Activity and Fitness: A Comprehensive Guide for Seventh Graders

Question 1

What are the benefits of regular physical activity for overall health and well-being?

Accepted Answer

Reduced risk of chronic diseases, improved sleep, and increased energy

Answer

Increased risk of injuries, decreased flexibility, and reduced strength

Answer

No significant impact on overall health and well-being

Question 2

You've decided to start a new fitness routine. What steps should you take to set realistic and achievable fitness goals for yourself?

Accepted Answer

Set goals that are realistic, achievable, and specific.

Answer

Set goals that are extremely challenging to push yourself.

Answer

Set goals that are general and not specific.

Answer

Set goals based on what others are doing, regardless of your own abilities.

Question 3

How does physical activity enhance our sleep? Explain its effects on our bodies and minds, and provide practical tips for incorporating exercise into our daily routines to improve sleep quality.

Accepted Answer

Physical activity promotes relaxation and reduces stress, helping us fall asleep faster and stay asleep longer.

Answer

Physical activity raises our body temperature, making it more challenging to fall asleep.

Answer

Physical activity can cause dehydration, disrupting sleep.

Answer

Physical activity has no significant impact on sleep quality or duration.

Question 4

Question: What are the key components of a personalized fitness plan, and how can each component be customized to meet an individual's specific needs and goals?

Accepted Answer

Option 1: Setting goals, choosing activities, adjusting the plan over time, and evaluating progress, all tailored to the individual's age, fitness level, and preferences.

Answer

Setting goals, choosing activities, and adjusting the plan over time, but not evaluating progress.

Answer

Setting goals, choosing activities, and adjusting the plan over time, but not evaluating progress.

Answer

Setting goals, choosing activities, and adjusting the plan over time, but not evaluating progress.

Question 5

Physical literacy is crucial for young people because it helps them develop:

Accepted Answer

Thinking skills, social skills, and physical abilities.

Answer

Motor skills only.

Answer

Social skills and confidence only.

Answer

Just knowing about different physical activities.

Question 6

How does regular exercise contribute to healthy aging? Describe its benefits for maintaining physical and cognitive function, as well as reducing the risk of chronic diseases in older adults.

Accepted Answer

Regular exercise helps maintain muscle mass, bone strength, and flexibility, reducing the risk of falls and fractures.

Accepted Answer

Exercise enhances cognitive function by increasing blood flow and stimulating new brain cell growth.

Accepted Answer

Regular physical activity helps reduce the risk of developing chronic diseases such as heart disease, stroke, type 2 diabetes, and certain cancers.

Answer

Exercise can slow down the aging process, making individuals appear younger than their actual age.

Question 7

Which strategy is most effective for staying motivated and maintaining a fitness routine?

Accepted Answer

Focus on the enjoyment and personal benefits of physical activity.

Answer

Set challenging goals and rely solely on willpower.

Answer

Punish yourself for missed workouts or unsatisfactory performance.

Answer

Give up on physical activity when motivation is low.

Question 8

How can we make our physical activity habits more eco-friendly?

Accepted Answer

Take public transit, walk, or bike to the gym instead of driving.

Accepted Answer

Use reusable water bottles instead of plastic ones when exercising.

Accepted Answer

Choose gyms that are energy-efficient and use renewable energy.

Answer

Buy new workout clothes and gear often to stay motivated.

Question 9

When encountering fitness-related information on social media, how can individuals assess its reliability to make informed decisions about their health and fitness?

Accepted Answer

Check the credentials of the source and verify information with reputable sources.

Answer

Trust information only from posts with many likes and shares.

Answer

Assume information shared by influencers or celebrities is accurate.

Answer

Share fitness information without verifying its accuracy.

Question 10

Which indicator is used to determine a healthy heart rate during exercise?

Accepted Answer

Target heart rate zone

Answer

Maximum heart rate

Answer

Resting heart rate

Answer

Heart rate variability

Question 11

When creating a personalized fitness plan, which step is crucial to avoid?

Accepted Answer

Setting unrealistic goals

Answer

Considering your available time

Answer

Selecting activities you find enjoyable

Answer

Identifying the resources you need

Question 12

To enhance your workouts, how should you schedule rest days into your fitness routine?

Accepted Answer

Plan rest days based on the intensity of your workouts.

Answer

Rest only when you're feeling exhausted.

Question 13

Which of the following is **NOT** a psychological or social benefit of regular physical activity?

Accepted Answer

Weight gain

Answer

Reduced stress

Answer

Improved cognitive function

Answer

Increased self-esteem

Question 14

How does regular physical activity help lower the risk of developing chronic diseases like obesity, heart disease, and type 2 diabetes? Explain the physiological mechanisms involved.

Accepted Answer

Physical activity increases metabolism, helping to reduce body fat and improve insulin sensitivity.

Accepted Answer

Physical activity strengthens the heart muscle and improves blood flow.

Answer

Physical activity has no impact on the risk of chronic diseases.

Answer

Physical activity weakens the immune system, making people more susceptible to infections.

Question 15

Which of the following is NOT a type of physical activity?

Accepted Answer

Sitting

Answer

Walking

Answer

Swimming

Answer

Running

Question 16

When participating in physical activity, which ethical considerations are important to keep in mind?

Accepted Answer

Body image and self-acceptance

Accepted Answer

Use of performance-enhancing substances

Accepted Answer

Ensuring accessibility for individuals with disabilities

Answer

Winning at all costs

Question 17

Which of these actions is NOT an ethical consideration when promoting physical activity?

Accepted Answer

Promoting physical activity only for weight loss

Answer

Encouraging people to do activities they like

Answer

Making sure physical activity is available and affordable for everyone

Answer

Respecting people's cultural and personal choices about physical activity

Question 18

What is physical literacy and how does it contribute to the well-being of children and teens?

Accepted Answer

Physical literacy is the ability to do different physical activities well and with confidence.

Answer

Physical literacy is just a measure of how much exercise someone does each day.

Answer

Physical literacy is only important for young children, not for teenagers.

Answer

Physical literacy has no impact on thinking skills or social skills.

Question 19

Question: How does diet contribute to maintaining physical fitness?

Accepted Answer

A well-balanced diet supports physical fitness by providing energy, nutrients, and facilitating recovery.

Answer

Diet has no impact on fitness levels.

Answer

Diet primarily affects body weight, not physical fitness.

Answer

A diet focused solely on protein intake is sufficient for maintaining physical fitness.

Question 20

What is the best definition of progressive overload in fitness training?

Accepted Answer

Gradually increasing exercise intensity or duration over time

Answer

Exercising briefly but daily

Answer

Using the maximum possible weight during every workout

Answer

Exercising only when motivated

Question 21

How does regular physical activity benefit mental health?

Accepted Answer

Improves mood

Accepted Answer

Enhances sleep

Accepted Answer

Reduces stress

Answer

Increases appetite

Question 22

To ensure that physical activity programs are accessible and inclusive for individuals with disabilities, which strategies should be implemented?

Accepted Answer

Provide accessible facilities and equipment, such as ramps and adaptive sports equipment.

Accepted Answer

Offer a variety of activities to cater to different abilities and interests.

Accepted Answer

Train staff to effectively assist and support individuals with disabilities.

Answer

Set lower expectations for students with disabilities.

Question 23

How does nutrition support fitness?

Accepted Answer

Nutrition provides energy and nutrients for physical performance.

Answer

Nutrition does not contribute to fitness.

Answer

Nutrition only affects fitness for people with special diets.

Question 24

How does technology impact participation in physical activities, and how can it be used to promote physical fitness?

Accepted Answer

Technology can promote physical fitness by increasing accessibility, engagement, and trackability of physical activities.

Answer

Technology has no influence on physical activity participation.

Answer

Technology's role in physical activity is limited to tracking progress.

Answer

Technology inevitably leads to increased physical activity.

Question 25

When creating a personalized fitness plan that you can stick to over time, what is important to consider?

Accepted Answer

Enjoyable activities, fitness goals, and physical capabilities

Answer

Time and money available

Answer

Friends' fitness routines

Answer

Fitness magazine recommendations

Question 26

When creating a personalized fitness plan, why is it important to consider a person's age and fitness level?

Accepted Answer

Age and fitness level determine how challenging and lengthy workouts should be.

Answer

Age is more important than fitness level when creating a fitness plan.

Answer

Fitness level is more important than age when creating a fitness plan.

Answer

Age and fitness level are not important when creating a fitness plan.

Question 27

Which of the following is NOT a type of physical activity that promotes health and fitness?

Accepted Answer

Playing video games for extended periods without breaks

Answer

Aerobic exercise

Answer

Resistance training

Answer

Flexibility exercises

Question 28

Which of the following is an example of a cardiovascular exercise that raises your heart rate?

Accepted Answer

Running

Answer

Lifting weights

Answer

Yoga

Answer

Sit-ups

Question 29

According to health guidelines, how often should adults aim to engage in moderate-intensity aerobic activity per week?

Accepted Answer

At least 150 minutes

Answer

At least 300 minutes

Answer

As much as possible

Answer

At least 60 minutes

Question 30

What is the purpose of a cool-down period after exercise?

Accepted Answer

To gradually lower heart rate and body temperature, and promote muscle recovery

Answer

To stretch and prevent muscle soreness

Answer

To allow the body to rest before the next workout

Answer

To increase flexibility

Question 31

Which of the following is an example of a flexibility exercise?

Accepted Answer

Stretching

Answer

Push-ups

Answer

Running

Answer

Swimming

Question 32

What should you do if you experience chest pain or shortness of breath during exercise?

Accepted Answer

Stop exercising immediately and seek medical attention

Answer

Rest for a few minutes and then continue exercising if the pain or discomfort goes away

Answer

Ignore it and continue exercising

Answer

Take a deep breath and try to exercise through it

Question 33

Which of the following physical activity types involves utilizing major muscle groups and results in an elevated heart rate?

Accepted Answer

Aerobic activity

Answer

Strength training

Answer

Flexibility exercises

Answer

Balance exercises

Question 34

What is the name of a customized plan that outlines the types, frequency, and intensity of physical activity?

Accepted Answer

Exercise prescription

Answer

Fitness schedule

Answer

Workout routine

Answer

Physical activity plan

Question 35

Which of the following is not a symptom of overtraining?

Accepted Answer

Improved mood

Answer

Constant fatigue

Answer

Decreased performance

Answer

Increased appetite

Question 36

What type of physical activity involves rhythmic, continuous movements that use large muscle groups?

Accepted Answer

Aerobic exercise

Answer

Resistance exercise

Answer

Flexibility exercise

Answer

Balance exercise

Question 37

How should physical activity programs be tailored to meet the unique needs and preferences of different groups?

Accepted Answer

Consider factors like culture, income, and environment.

Answer

Use a one-size-fits-all approach.

Answer

Only offer activities that are popular.

Answer

Ignore the preferences of the people you're trying to help.

Question 38

When creating physical activity programs for people with physical disabilities, what's the most important thing to keep in mind?

Accepted Answer

Changing activities and using special tools to make sure everyone can take part.

Answer

Making all activities as challenging as possible to help them try their best.

Answer

Only choosing activities that are easy and don't require much effort.

Question 39

Why is it important to create different physical activity plans for different people?

Accepted Answer

It helps people overcome challenges and meet their own needs.

Answer

It makes exercising more fun for everyone.

Answer

It makes exercise programs cheaper for everyone.

Question 40

How does physical activity contribute to healthy aging in older adults?

Accepted Answer

Maintains physical and mental abilities, lowers chronic disease risk, and improves overall well-being

Answer

Slows down aging and reverses age-related changes

Answer

Has no significant impact on older adults' health due to their reduced physical capacity

Answer

Is only beneficial for younger people and has minimal effects on older adults

Question 41

Physical activities that raise your heart rate and breathing are called:

Accepted Answer

Aerobic exercises

Answer

Strength training

Answer

Flexibility exercises

Answer

Watching TV

Question 42

Which of these exercises helps to improve flexibility?

Accepted Answer

Stretching

Answer

Running

Answer

Swimming

Answer

Biking

Question 43

What tool is used to find out your Body Mass Index (BMI)?

Accepted Answer

BMI calculator

Answer

Thermometer

Answer

Stethoscope

Answer

Blood pressure cuff

Question 44

Which of the following is a healthy way to keep a healthy weight?

Accepted Answer

Balanced diet and regular physical activity

Answer

Extreme dieting

Answer

Skipping meals

Answer

Using weight loss pills

Question 45

Which of the following is a benefit of regular physical activity?

Accepted Answer

Strengthens bones and muscles

Answer

Decreases cardiovascular health

Answer

Increases the risk of chronic diseases

Answer

Lowers mood and mental well-being

Question 46

Which of the following types of activity uses large muscle groups and is performed for a prolonged period?

Accepted Answer

Aerobic activity

Answer

Anaerobic activity

Answer

Flexibility activity

Answer

Strength activity

Question 47

Why is performing flexibility exercises important?

Accepted Answer

To increase range of motion and prevent stiffness

Answer

To improve balance and coordination

Answer

To build muscle mass

Answer

To increase cardiovascular fitness

Question 48

What should you do before exercising to prepare your body?

Accepted Answer

Warm up

Answer

Cool down

Answer

Stretch

Question 49

Which of the following is a signal that you may be exercising too strenuously?

Accepted Answer

Extreme fatigue or shortness of breath

Answer

Mild sweating

Answer

Increased heart rate

Answer

Muscle soreness

Question 50

What is the difference between physical activity and physical fitness?

Accepted Answer

Physical activity is any movement that requires energy, while physical fitness measures your ability to do physical activity

Answer

Physical activity measures your ability to do physical activity, while physical fitness requires energy

Question 51

Which of these factors can be changed to reduce the risk of chronic diseases?

Accepted Answer

Physical inactivity

Answer

Age

Answer

Genetics

Answer

Gender

Question 52

As per recommended physical activity guidelines, how much moderate-to-vigorous physical activity should children and adolescents get daily?

Accepted Answer

At least 60 minutes

Answer

15 minutes

Answer

30 minutes

Question 53

Which type of physical activity is best for improving cardiovascular health?

Accepted Answer

Aerobic exercise

Answer

Flexibility exercises

Answer

Balance exercises

Answer

Strength training

Question 54

If you want to enhance your flexibility, which of these activities would be most effective?

Accepted Answer

Yoga

Answer

Running

Answer

Weightlifting

Answer

Cycling

Question 55

What is the ability to perform daily activities without becoming easily tired called?

Accepted Answer

Cardiorespiratory fitness

Answer

Body composition

Answer

Muscular strength

Answer

Flexibility

Question 56

What are key elements of a well-rounded fitness plan?

Accepted Answer

A variety of activities, gradual progression, and regular monitoring

Answer

Only high-intensity workouts

Answer

A focus on one specific activity

Question 57

Which of these is an example of a SMART fitness goal?

Accepted Answer

I will run for 30 minutes, 3 times a week, for the next month to improve my cardiovascular health.

Answer

I want to be more fit.

Answer

I'll try to exercise more often.

Question 58

When starting a new exercise program, who should you consult to ensure it is safe and suitable for you?

Accepted Answer

A healthcare professional

Answer

Ask your friends for advice

Answer

Read information on the internet

Answer

Try it out and see how you feel

Question 59

What is the best approach for recovering from post-workout soreness and preventing further injury?

Accepted Answer

Rest, ice, compression, and elevation (RICE)

Answer

Ignore the soreness and carry on as usual

Answer

Take pain medication and keep exercising

Answer

Continue working out to push through the pain

Question 60

What role does nutrition play in physical activity and fitness?

Accepted Answer

Provides the body with energy and nutrients needed for exercise and recovery

Answer

Has no impact on fitness levels

Answer

Only important for athletes

Question 61

Which of the following is NOT a benefit of regular physical activity?

Accepted Answer

Increased risk of chronic diseases

Answer

Improved cardiovascular health

Answer

Reduced stress levels

Answer

Improved sleep quality

Question 62

What is the recommended amount of physical activity for children and adolescents?

Accepted Answer

At least 60 minutes of moderate-to-vigorous physical activity most days of the week

Answer

At least 120 minutes of moderate-to-vigorous physical activity most days of the week

Answer

At least 30 minutes of moderate-to-vigorous physical activity most days of the week

Question 63

Which of the following is an example of a cardiovascular exercise?

Accepted Answer

Running

Answer

Yoga

Answer

Stretching

Answer

Weightlifting

Question 64

What is the purpose of a warm-up before exercise?

Accepted Answer

To prepare the body for physical activity by increasing heart rate and blood flow

Answer

To improve flexibility

Answer

To increase muscle mass