Fitness & Exercise Quiz

1. What does 'aerobic' exercise mean?

1. Any exercise lasting under 2 minutes
2. Exercise performed with adequate oxygen supply, sustained over time
3. Exercise that builds muscle only
4. High-intensity interval training

2. What is the largest muscle in the human body?

1. Bicep
2. Gluteus maximus
3. Latissimus dorsi
4. Quadriceps

3. What does 'DOMS' stand for in fitness?

1. Decreased Oxygen Metabolic Stress
2. Delayed Onset Muscle Soreness
3. Direct Output Muscle Strain
4. Dynamic Output Muscle Strength

4. How many minutes of moderate aerobic activity do health guidelines recommend adults get per week?

1. 100 minutes
2. 150 minutes
3. 300 minutes
4. 75 minutes

5. What is 'resting heart rate' and what is considered a healthy range for adults?

1. Heart rate after exercise — under 80 bpm is healthy
2. Heart rate at rest — 60–100 bpm is normal
3. Heart rate during exercise — 120–160 bpm is healthy
4. Maximum possible heart rate — 200 bpm is average

6. What does 'BMR' stand for in fitness and nutrition?

1. Basal Metabolic Rate
2. Basic Muscle Recovery
3. Body Mass Ratio
4. Body Movement Rate

7. Which type of stretching involves moving a limb through its full range of motion before exercise?

1. Ballistic stretching
2. Dynamic stretching
3. PNF stretching
4. Static stretching

8. What is 'progressive overload' in strength training?

1. A type of high-intensity interval training
2. Alternating between different exercises each session
3. Exercising to exhaustion every session
4. Gradually increasing the stress placed on the body to continue making gains

9. What is the function of the hamstrings?

1. Extending the knee
2. Flexing the knee and extending the hip
3. Rotating the shoulder
4. Stabilising the lower back only

10. What does 'VO2 max' measure?

1. Blood oxygen saturation level
2. Lung capacity at rest
3. Maximum weight a person can lift
4. The maximum rate at which the body can consume oxygen during exercise

11. How long should a general warm-up last before exercise?

1. 1–2 minutes
2. 20–30 minutes
3. 5–10 minutes
4. It is not necessary

12. Which mineral is lost most significantly through sweat during exercise?

1. Calcium
2. Iron
3. Potassium
4. Sodium

13. What is 'HIIT' in fitness?

1. Heavy Impact Isometric Training
2. High Intensity Interval Training
3. High Intensity Isometric Technique
4. Hybrid Interval and Intensity Training

14. What is the role of the core muscles?

1. Only to create visible abdominal definition
2. To generate power in the arms
3. To regulate breathing
4. To stabilise the spine and pelvis during movement

15. How much rest is generally recommended between strength training sessions for the same muscle group?

1. 12 hours
2. 24 hours
3. 48 hours
4. 72 hours

16. Which exercise is most effective for building overall upper body strength?

1. Bicep curl
2. Lateral raise
3. Pull-up
4. Tricep pushdown

17. What is 'active recovery'?

1. Complete rest after intense exercise
2. Low-intensity exercise performed on rest days to aid recovery
3. Stretching only on training days
4. Taking ice baths after every workout

18. What is the approximate maximum heart rate formula used for most adults?

1. 180 plus your age
2. 200 minus your age
3. 220 minus your age
4. 250 divided by your age

19. Which of these exercises is a compound movement?

1. Bicep curl
2. Calf raise
3. Leg extension
4. Squat

20. What does 'flexibility' refer to in fitness?

1. Cardiovascular endurance
2. Muscle strength under load
3. The ability to lift heavy weights
4. The range of motion available at a joint