1. Name: ____________________________
Total Body Conditioning Quiz
Matching: Match the letter of each characteristic to the dimension of well-being that it best
describes. All answers will be used. (6 pts.)
Physical _______________
Emotional _______________
Intellectual _______________
Interpersonal/Social _______________
Spiritual _______________
Environmental _______________
A. Creativity
B. Self-esteem
C. Sense of meaning & purpose
D. Reducing pollution & waste
E. Communication skills
F. Avoiding injuries
Multiple Choice: Write the letter of the response that best answers the question in the
blank. (14 pts.)
_____ Calculate MAX heart rate for a 30 year old female with a resting heart rate of 70 bpm.
A. 250 bpm B. 190 bpm C. 120 bpm D. 220 bpm
_____ Calculate heart rate RESERVE for a 20 year old male with a resting heart rate of 60 bpm.
A. 200 bpm B. 160 bpm C. 180 bpm D. 140 bpm
_____ What is the target heart zone range that we discussed in class?
A. 50-85% B. 60-90% C. 50-100% D. 65-80%
_____ What is the range for a normal BMI?
A. 15.0-18.5 B. 18.5-24.9 C. 25.0-29.9 D. 30.0-34.9

2. _____ Warming up prior to exercise causes which of the following to happen in the muscles?
A. Decreased muscle temperature
B. Lengthen muscles
C. Increased muscle temperature
D. Increased muscle strength
_____ What is the primary purpose of static stretching?
A. Lengthen muscles
B. Improve flexibility
C. Warm up muscles
D. A & B only
_____ When should static stretching be done to be most effective?
A. Before exercise
B. During exercise
C. After exercise
D. Any time
_____ What type of stretching is best done as a warmup before beginning a workout?
A. Static
B. Isometric
C. Kinetic
D. Dynamic
_____ How much water should the average person drink every 15-20 minutes during a workout?
A. ½-1 cup
B. 1-2 cups
C. 2-3 cups
D. 4 cups
_____ Which of the following is the primary goal of a lower back exercise routine?
A. Flexibility
B. Strength
C. Stability
D. Range of motion
_____ Which of the following exercises is best for strengthening the triceps (back of upper arm)?
A. Bicep curls
B. Lat pull downs
C. Shoulder shrugs
D. Dips

3. _____ Which two muscle groups are targeted with squats and lunges?
A. Gastrocnemius and soleus (back of lower leg)
B. Deltoids and pectoralis (shoulder & chest)
C. Biceps and triceps (upper arm)
D. Hamstrings and quadriceps (thigh)
_____ How often should exercise equipment be cleaned?
A. After every use
B. At the end of a workout
C. Daily
D. Weekly
_____ Where should the cleaning solution be sprayed when cleaning exercise equipment?
A. On the equipment
B. On a cloth towel
C. On your hands
D. On a paper towel