1. Physical Education Benchmark Test

2. 1. The amount of force that a muscle can exert is known as a. flexibility b. muscle strength c. body composition d. muscle endurance

3. 2. Working muscles beyond their normal capacity to increase fitness is known as the principle of a.overload b. progression c.frequency d.intensity

4. 3. Which exercise would be best for developing cardiovascular endurance? a. push ups b. sit ups c. sit and reach d. mile run

5. 4. The length of time a muscle can perform an activity before tiring is called a.muscle strength b.cardiovascular endurance c.muscle endurance d.flexibility

6. 5. Body composition measures how much _________ someone has. a. muscle b. strength c. body fat d. endurance

7. 6. The ability to bend your joints and move with a wide range of motion is known as a.muscle strength b.flexibility c.muscle length d. muscle endurance

8. 7. Which exercise would be best for developing muscle strength? a.jumping jacks b.push ups c.mile run d.brisk walk

9. 8. Which bicep weight training workout would be best for a person your age? a. 2 sets of 5 repetitions using 40-80 lbs b. 2 sets of 1 repetition using 80-100 lbs c. 2 sets of 15 repetitions using 5-15 lbs d. A person your age should not do weight training

10. 9. Which nutrient helps build and repair muscles? a.carbohydrates b.calcium c.protein d.fiber

11. 10. The F.I.T. formula stands for a. fitness-interval-training b. frequency-intensity-time c. fun-interactive-training d. fitness-increases-temperature

12. 11. The number of times a person does an activity each week is known as a.frequency b.intensity c.duration d.overload

13. 12. The recommended amount of water you should drink each day is a.2-3 glasses b.6-8 glasses c.4-5 glasses d.14-18 glasses

14. 13. Calcium and Vitamin D are important to a young person’s diet because they a.repair muscles b.fight diseases c.build strong bones and teeth d.provide long lasting energy

15. 14. The major muscles in your legs are called a.quadriceps and hamstrings b.deltoids and pectorals c.biceps and triceps d.abdominals and gluteus maximus

16. 15. A strength and endurance workout for someone your age should a. focus on lifting extremely heavy weights to improve strength b. include all body parts and be done everyday c. focus on technique and developing total body fitness d. not be done ever because it could be dangerous

17. 16. When doing a cardiovascular activity you should sustain it for no less than a.5 minutes b.15 minutes c.10 minutes d.20 minutes

18. 17. Which of these nutrients is important for providing long lasting energy? a.complex carbohydrates b.protein c.sugar d.fat

19. 18. Which is the best example of interval training? a. jogging for 20 minutes without stopping b. jumping rope for 10 minutes nonstop c. 40 yard sprint – rest for 30 seconds – 40 yard sprint – rest for 30 seconds d. none of these are good examples

20. 19. How hard you work during an activity is known as the a. frequency b. overload c. intensity d. difficulty

21. 20. Which activity would help you burn the most fat? a.25 push ups b.15 bicep curls c.50 sit ups d.45 minute jog

22. 21. Using target heart rate zone is helpful when doing a. muscle strength activities b. cardiovascular endurance activities c. flexibility activities d. interval training

23. 22. Your target heart rate zone is a.60-85% of maximum heart rate b.70-95% of maximum heart rate c.25-50% of maximum heart rate d.35-65% of maximum heart rate

24. 23. The major muscles in your arm are called a.deltoids and calves b.quadriceps and pectorals c.gluteus maximus and hamstrings d.biceps and triceps

25. 24. Which of these is the least important aspect of physical education? a.winning every game b.treating others with respect c.giving your best effort d.following the rules of the game

26. 25. What is the recommended number of times per week a person should do cardiovascular activity? a.everyday b.twice a week c.3-5 times per week d.once a week