PEFreePrintable

Fitness Foundations Worksheet

A free pe worksheet ready for your classroom. Open in Kuraplan to grab the print-ready PDF, customize it for your students, or generate a fresh version in seconds.

Download now

Name:Date:

Fitness Foundations Worksheet

Use the training scenario and your knowledge of fitness to make safe, evidence-informed choices. Answer every question. For written answers, explain your reasoning and use examples where you can.

Training scenario

Isla is preparing for a community fun run in six weeks. She currently walks briskly for 20 minutes twice a week. She wants to improve her cardiovascular endurance and leg strength without overtraining. She has access to a safe park, a skipping rope and a clear space at home. Isla sometimes feels stiff after sitting for a long time, so she also wants to improve her mobility. She plans to keep at least one rest day each week and increase her training gradually.

Know the components

Select the best description of cardiovascular endurance: the ability to…

1.Match each fitness component to its best description. Write the correct number beside each term.

A. Muscular strength
B. Muscular endurance
C. Flexibility
D. Cardiovascular endurance

4. The ability of the heart and lungs to support sustained activity
1. The ability of a muscle group to work repeatedly or for a long time
2. The ability to move a joint through a useful range
3. The greatest force a muscle or muscle group can produce

2.Isla completes a set of controlled squats, rests briefly, then repeats the set several times. Which two fitness components could this activity develop, depending on the number of repetitions and resistance? Explain the difference.

3.Isla should make every training session as hard as possible to improve quickly. State whether this is true or false and give one reason.

TrueFalse

4.In a training plan, FITT stands for Frequency, Intensity, Time and . Write the missing word, then give one example of changing it in Isla’s plan.

5.Suggest one realistic way Isla could progress from her current brisk walks over the next few weeks. Include how often she might train, how she could increase the challenge gradually, and why a rest day matters.

6.Isla is about to do a brisk walk with short jogging intervals. Which option is the most suitable warm-up?

Sit still for five minutes, then begin sprinting
Walk easily, then gradually increase the pace and add gentle dynamic movements
Hold a deep, painful stretch for a long time before moving
Skip the warm-up because the session is outdoors

7.Isla feels stiff after sitting. Suggest one suitable mobility or flexibility activity and explain how it differs from cardiovascular training. Include one safety point.

8.During a circuit, Isla alternates one minute of skipping with one minute of easy walking, repeating the pattern several times. What training method is this, and what fitness component is it most likely to target?

9.Isla says, “If I’m not sore the next day, the workout didn’t work.” Respond with a short correction that distinguishes useful training effort from a warning sign, and name one way to monitor intensity without equipment.