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Fitness Foundations Worksheet

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Fitness Foundations Worksheet

A community youth centre is planning a safe, balanced fitness session for rangatahi. Use the information and activity ideas on this sheet to explain fitness principles and design a session. Work at a level that suits you; stop if you feel unwell or experience pain.

Fitness foundations

Use your knowledge of exercise to answer these questions.

1.Which option best describes the purpose of a warm-up before a moderate-to-vigorous workout?

To tire the body before the main activity
To gradually raise heart rate and prepare the body for movement
To replace the need for water during exercise
To make muscles sore so they grow faster

2.Choose the best example of a dynamic warm-up for a session that includes running and bodyweight exercises.

Controlled leg swings, arm circles and an easy jog that gradually gets quicker
Sitting still and holding a deep hamstring stretch for two minutes
Starting with an all-out sprint
Doing heavy lifts immediately

3.A student is doing a steady 20-minute jog. Which fitness component is most directly challenged?

Cardiorespiratory endurance
Maximum flexibility
Reaction time only
Muscular power only

4.True or false: During a static stretch, move gently into a comfortable stretch and hold it steadily; do not bounce or push into pain.

TrueFalse

5.Give two possible benefits of regular physical activity, including at least one benefit that is not about sports performance.

Build a balanced session

A good session has a clear purpose, gradual preparation, suitable main activities and time to wind down. Choose activities that can be adapted to different abilities and available equipment.

6.Plan a 30-minute fitness session for a small group at a community centre. Include a 5-minute warm-up, a 20-minute main section with at least three activities, and a 5-minute cool-down. For each stage, state what people do and how you would make the session safe and inclusive.

7.Use this exercise intensity guide: At light intensity, breathing is comfortable and conversation is easy. At moderate intensity, breathing is quicker; you can talk but not sing comfortably. At vigorous intensity, breathing is much harder and only a few words can be spoken before pausing. At a moderate intensity, what would the talk test usually feel like? Explain one way someone could adjust an activity if it felt too demanding.

8.A circuit has 4 stations. A participant works for 40 seconds at each station and rests for 20 seconds after each station. How long is one complete round? Show your calculation.

9.A friend wants to improve strength but can only manage three controlled bodyweight squats with good technique. Suggest one sensible way to progress over the next few weeks and explain why gradual progression matters.

10.After the main workout, a participant wants to cool down. Which approach is most appropriate?

Stop suddenly and sit down straight away
Gradually reduce the pace, then use gentle comfortable stretches if appropriate
Do repeated bouncing stretches until the muscles hurt
Begin another high-intensity round

11.Write one realistic fitness goal for the next four weeks. Include how often you will practise, how you will track progress, and one way you will keep the plan safe and achievable.