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Fitness Fundamentals Worksheet

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Fitness Fundamentals Worksheet

Explore how fitness components work together in a school play rehearsal. Read the scenario, interpret the training data and answer each question. Use safe, realistic examples; fitness looks different for everyone.

The rehearsal challenge

Hana, Levi and Losa are preparing for a school play. They want enough energy to rehearse confidently and safely. Hana plans brisk walking and dance practice; Levi plans body-weight strength exercises; Losa plans gentle mobility work. Their teacher reminds them to warm up, build activity gradually, drink water and rest when needed. Fitness is not about looking a certain way: body composition is a health-related measure and cannot be judged reliably by appearance.

1.Match each fitness component to its best description.

Cardiorespiratory endurance
Muscular strength
Muscular endurance
Flexibility

Range of movement available at a joint
Ability of muscles to repeat or sustain contractions
Ability to keep supplying oxygen during sustained activity
Greatest force a muscle or muscle group can exert

2.Which rehearsal activity most directly develops cardiorespiratory endurance when performed continuously at a moderate effort?

A steady 20-minute brisk walk
One maximum-effort lift
A single gentle stretch
Standing still and reading lines

3.Levi performs three sets of body-weight squats, keeping good technique for 12 repetitions in each set. Name one component most directly challenged by completing repeated sets, and explain why.

4.Flexibility training should involve forcing a joint into a painful position so it reaches a greater range of movement.

TrueFalse

5.Hana records her brisk walking sessions: Monday, 20 minutes; Wednesday, 25 minutes; Friday, 25 minutes. How many minutes did she walk altogether, and by how many minutes did Friday exceed Monday?

6.Hana adds five minutes to each walk every week, provided she feels well and can maintain a comfortable pace. Which training principle is she applying?

Progressive overload
Complete inactivity
Specificity only
Training through pain

7.FITT helps plan exercise. The letters stand for frequency, intensity, time and .

8.Losa wants to improve flexibility for movement in the play. Suggest one suitable activity and one safety point she should follow.

9.After a demanding rehearsal, Levi feels unusually tired and his legs are sore. Give two sensible recovery choices before his next hard session.

10.Write one realistic, personal fitness goal for the next two weeks. Include an activity, how often or how long you will do it, and one way you will keep it safe. Choose a goal that can be adjusted to your own ability and circumstances.