Personal Fitness Final Exam Review



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Personal Fitness Final Exam Review


  1. Complete all assignments BEFORE taking the final exam.

  2. Contact your instructor for the last DBA and the password for the exam.

  3. Consider taking part in a final exam review session.  Live lesson information available on your announcement page.

  4. Takes about 2 hours to complete.  You do not have a time limit as long as you are actively working on exam questions.   

  5. Password works only once so you must complete the exam in one session.  Once you start the exam, you CANNOT leave it to look in the course or in your files.  You will be locked out of the exam.

  6. Preferred browser for the exam is Firefox.  This is a free download.  If you have trouble with Internet Explorer while taking the exam, consider downloading Firefox.  Be sure you are plugged in to an electric source and are on a reliable internet connection.

  7. Open book test.  Prepare your notes ahead of time.  Have your assignments available, you will refer to them as well.

  8. Final exam is worth 20%.   FLVS policy is you must pass the final in order to pass the course, so do your best as usual.

  9. 63 multiple choice questions (5 points each) and 4 essay questions.  Essays are worth almost half of the exam points.

Module 1

1.02 Wellville City Limits

*Exploring safety precautions of working out

*Differentiation between heat related illnesses
1.04 How Fit Are You?

*Recognize how to set realistic goals

*Evaluate the baseline fitness test
1.05 Training Principle

*What are the FIT principles?

*Connect the FIT principles to flexibility/Stretching workouts

*Review the Principles of Overload, Progression and Specificity


1.06 Bend and Stretch

*Explore the following:

Muscles, Tendons, Ligaments and Joints

*Consider the benefits of Flexibility

*Explain the four different types of stretching


1.07 Stretching Safely

*Exploring stretching essentials, Do’s and Don’ts

*Determine some benefits of stretching

*Develop a safe and effective flexibility program
1.08 Varying Activities Preferences

*Explore diverse ability levels

*Explain how age, gender, cultural background, and

Socio-economic factors can affect exercise choices.


Module 2

2.01 Welcome to Recreation Center

*Determine how fitness trends can effect you

*Review statistics- Physical activity, Nutrition and obesity

*Explain the importance of being active


2.02 Health Risk Factors

*Evaluate controlled and uncontrollable risk factors

*Investigate ways to reduce health risks
2.03 Health vs. Skill Related Fitness

*Compare and contrast health related and skill related fitness

*Examine the 5 health related components of physical fitness.

*Be able to explain and provide examples for the 6 skill related components of physical fitness.


2.04 Warm Up/Cool Down

*Explore various warm up and cool down procedures

*What are the benefits of warming up/cooling down?
2.05 Common Injuries

*Recognizing and treating various sports/activity related injuries

*What are some of the different kinds of common injuries?

*Explore ways to prevent injuries



Module 3

3.01 Stress: A Fact of Life

*Explore the meanings of stress and stressors

*What are contributing factors for stress?
3.02 Stress and Coping Strategies

*Explain the difference between positive and negative stress

*Consider the warning signs for stress

*What are characteristics for the 3 different types of stress?

*Investigate stress management/coping strategies
3.03 Manage Your Stress

*Explain examples for each of the three areas of stress management


3.04 Goal Setting

*Examine the difference between long term and short term goals

*Suggest examples of long term and short term goals

*What are the 8 steps in goal setting?


3.05 You're on Your Way

*Analyze the Fitness Test Standards per age group


3.06 Teen Center Check Out

Complete the “Check your understanding” review for the module (in the Workout Tab)


Module 4

4.01 Cardiovascular Health

*Investigate the characteristics of your Cardiovascular System

*Explore how to maintain Cardiovascular Health

*Examine the internal view of the heart and four chambers

*View slide show for “Other parts of the circulatory system”
4.02 Monitoring the Heart

*Explore how to find your radial and carotid pulse

* Explain the following:

Resting Heart Rate

Target Heart Rate Zone

Maximum Heart Rate

Recovery Heart Rate

Blood Pressure

*What are the contributing factors for how body size affects the resting heart rate?

*Analyze the math steps to help you calculate a target heart rate zone

*Review the min/max heart rate percentages

*Assess various ways that you can monitor your exercise intensity

*How can you apply the FIT Principles to your workouts? Review this for your Essay questions.
4.03 Cardiovascular Disease

*Explore the facts and Statistics for Cardiovascular Disease

*Compare and contrast the different types of Cardiovascular diseases (conditions)

*What are contributing risk factors, possible preventions, and treatment methods for heart diseases?

*Review factors for Coronary Heart Disease
4.04 What is Cardiovascular Activity?

*What are characteristics of cardiovascular activities?

*Explore various types of cardiovascular activities and review how long you need to participate (without stopping) in order to gain the benefits
4.05 Principles of Cardiovascular Fitness

*Consider how the FIT principles relate to cardiovascular fitness

*Explain what the letters F.I.T. stand for in the FIT principles

* What is the principle of Overload?

*What is the principle of Progression?

*What is the principle of Specificity?


4.07 Health Club Check Out

*Complete the “Check your understanding” review for the module (in the Workout Tab)



Module 5

5.01 Muscular Fitness Training

*Explore the purpose and benefits of muscular fitness training

*Analyze the difference between muscular strength training vs. muscular endurance training

* What are characteristics of the 3 basic types of muscular contractions


5.02 Muscular Training: Safety Precautions

*Explore at least 5 safety precautions for weight lifting (found in Do’s and Don’ts)



5.03 Your Muscular Fitness Program

*Research appropriate exercises for each major muscle group (Quadriceps, Hamstrings, Gastrocnemius, Pectoralis, Deltoids, Trapezius, Latisimus Dorsi, Abdominals, Biceps, and Triceps)

*Observe where the major muscle groups are located on the body
5.04 FIT Principles for Muscular Fitness

*Consider how the FIT principles relate to muscular fitness

*Review The Principle of Overload and how you can increase the demands in your training

*Review The Principle of Progression

*Review The Principle of Specificity
5.05 Muscular Strength and Endurance Program

*Explore various options for building your muscular fitness program

*What is the correct number of sets and repetitions for muscular endurance training?

* What is the correct number of sets and repetitions for strength training?



5.06 Wellville Gym Checkout

**Complete the “Check your understanding” review for the module (in the Workout Tab)



Module 6

6.01 Food and its Relationship to Health

*Explain the Dietary Guidelines for American from the U.S. Department of Agriculture.

*Explain the connection between and necessity of energy, minerals, vitamins, essential amino acids, carbohydrates, protein, fat and nutrients.

*Check your understanding using the game in lesson 6.01.


6.02 Evaluate Your Personal Menu

*Summarize the guidelines of MyPlate from ChooseMyPlate.gov

*Develop a personal menu based on the MyPlate guidelines.
6.03 Food Labels and You

*Analyze a food label and the terms light, low calorie, reduced fat and percent daily value.


6.04 Wellville Water

*Complete the quiz on dehydration.

*Summarize the importance of water for our health.
6.05 Café Checkout

**Complete the “Check your understanding” review for the module (in the Workout Tab)



Module 7

7.01 Body Types

*Discriminate between the various somatotypes of endomorph, mesomorph and ectomorph.


7.02 Body Composition

* Analyze the components of body composition.


7.03 Input, Output and Calories

*Formulate a weight management plans for an individual who needs to gain weight and one who needs to lose weight.

*Compare the various ways carbohydrates, fats and proteins give us energy and how metabolic processes convert the energy in food to a form the body can use.

*Explain basal metabolic rate and its relationship to your weight management plans above.


7.04 Weight: Keeping It Under Control

*Justify the strengths of the Long Haul Approach in regards to calorie intake and exercise.

*Be able to critique fad diets and their safety in terms of calorie intake and exercise.
7.05 Eating/Weight Issues

*Connect common causes and treatments of the various eating disorders: anorexia, bulimia, binge eating and obesity.


7.06 Body Shop Checkout

**Complete the “Check your understanding” review for the module (in the Workout Tab)


Module 8

8.01 Final Fitness Tests

*Evaluate your progress compared to the Fitness Test Standards for your age.


8.02 Final Workout Logs

*Conclude what contributed to the improvements you noticed in your fitness levels.



*Explain in detail the changes you made in your fitness program using the FIT principles.

*Plan your future workout goals. Be specific when implementing the FIT principles.


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