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Health and Fitness

This worksheet will explain what it means to be fit and healthy, and explores how this can be measured.

'Health and Fitness' worksheet

Key stage:  KS 3

Curriculum topic:  Biology: Structure and Function of Living Organisms

Curriculum subtopic:  Nutrition and Digestion

Difficulty level:  

down

Worksheet Overview

QUESTION 1 of 10

What does it mean to be fit and healthy?

 


We can often tell, just by looking at a person, whether they have a healthy diet. But can we do that for everyone? A healthy diet for one person may not be a healthy diet for another, as everyone is different. Different people may need to exercise more or less than others as well as eat different amounts of food. 

See if you can say how much the following people need to exercise and eat to do their jobs:

 


So, what is right for you?

It is important to know how to maintain a fit and healthy lifestyle. Fitness can be split into five categories. The Five S's of Fitness are:

  • Strength
  • Stamina
  • Suppleness
  • Speed
  • Stability
     


Measuring fitness

All of the above aspects of fitness include your heart, lungs and muscles. It is, therefore, important to know how to keep each of these healthy.  
 
Healthy heart and lungs

A healthy heart and lungs are essential when it comes to maintaining fitness. A simple way to check your heart and lung health is running on the spot, or steps, for 30 seconds and monitoring the return of pulse and breathing rates to resting level.

 

 

Everybody's recovery is different; athletes will return to their resting heart rate in just a few minutes, while people who haven't exercised in a long time might take two or three times longer. The faster the heart rate drops after you stop exercising, the healthier your heart is.
 

Healthy body fat

Contrary to what many people believe, not all fats are bad! Our bodies need a certain amount of fat to insulate, store energy and make nerve cells work.

A healthy amount of body fat is about 15-20% for adult males and 20-25% for adult females. 
A simple way of measuring body fat is by using skin fold callipers. It measures the thickness of a fold of skin and the layer of fat that it contains.

 


 It is usually used in four main areas:

  • Back of upper arm
  • Front of upper arm
  • Below shoulder blade
  • Side of waist
     

Testing muscles

With most of the energy gained from the body being used for the movement of over 600 muscles, it is important to understand how to keep our muscles healthy. 

Muscles need to be exercised regularly to maintain their strength and size. Regular stretches will improve the blood supply and cause the muscle to grow bigger and stronger.

So how strong are your muscles? A simple way to test muscle strength is to press down on a set of bathroom scales and measure the force that is being exerted by the muscles.
 

Out of the following people, who would require the most energy?

a rower

a child

an office worker

an elderly person

Fill in the blank space in the following statement and write the missing word in the answer box below.  

 

The Five S's of fitness are:

  • Strength
  • Suppleness
  • Speed
  • Stability 
  •  ______ ?

Which of the following are involved in all aspects of fitness?

heart

small intestine

stomach

lungs

muscles

bowel

Is the following statement true or false?

 

The faster your heart rate drops after exercise the healthier your heart is.  

true

false

Is the following statement true or false?

 

All fats are bad for your health.  

true

false

Select the correct percentage range of body fat that is considered healthy for males and females (tick two boxes).

male: 20 - 25%

male: 15 - 20%

male: 10 - 15%

female: 15 - 20%

female: 20 - 25%

female: 30 - 35%

Which of the following pieces of equipment would be used to measure body fat?

capillaries

bathroom scales

callipers

fatometer

Which of the following are not a key position for a body fat skin fold measurement? Select three boxes.

back of upper arm

back of lower arm

side of hip

side of waist

below the shoulder blade

side of wrist

Regular exercise of muscles leads to which of the following?

decrease in blood supply

stronger muscles

weaker muscles

smaller muscles

Which of the following pieces of equipment could be used to measure muscle strength?

treadmill

bathroom scales

callipers

musclometer

  • Question 1

Out of the following people, who would require the most energy?

CORRECT ANSWER
a rower
EDDIE SAYS
Rowing is a very strenuous sport which requires a lot of energy to power the necessary muscles.
  • Question 2

Fill in the blank space in the following statement and write the missing word in the answer box below.  

 

The Five S's of fitness are:

  • Strength
  • Suppleness
  • Speed
  • Stability 
  •  ______ ?
CORRECT ANSWER
stamina
  • Question 3

Which of the following are involved in all aspects of fitness?

CORRECT ANSWER
heart
lungs
muscles
EDDIE SAYS
The organs affected by every aspect of fitness are the heart, lungs and muscles.
  • Question 4

Is the following statement true or false?

 

The faster your heart rate drops after exercise the healthier your heart is.  

CORRECT ANSWER
true
EDDIE SAYS
The statement is true: the faster your heart returns to it's normal rate after it has been beating faster during exercise, the healthier it is.
  • Question 5

Is the following statement true or false?

 

All fats are bad for your health.  

CORRECT ANSWER
false
EDDIE SAYS
Not all fats are bad for your health; fats are needed in the body for a variety of functions.
(Too much fat in your diet, however, can be bad for you.)
  • Question 6

Select the correct percentage range of body fat that is considered healthy for males and females (tick two boxes).

CORRECT ANSWER
male: 15 - 20%
female: 20 - 25%
EDDIE SAYS
A healthy amount of body fat for adult males is around 15 - 20%, whereas for adult women it is around 20 - 25%.
  • Question 7

Which of the following pieces of equipment would be used to measure body fat?

CORRECT ANSWER
callipers
EDDIE SAYS
The device used to measure body fat is called 'skin fold callipers'. It measures the thickness of a fold of skin and the layer of fat that it contains.
  • Question 8

Which of the following are not a key position for a body fat skin fold measurement? Select three boxes.

CORRECT ANSWER
back of lower arm
side of hip
side of wrist
EDDIE SAYS
The four key areas are:
• Back of upper arm
• Front of upper arm
• Below shoulder blade
• Side of waist
  • Question 9

Regular exercise of muscles leads to which of the following?

CORRECT ANSWER
stronger muscles
EDDIE SAYS
The more we exercise our muscles, the bigger and stronger they will become.
  • Question 10

Which of the following pieces of equipment could be used to measure muscle strength?

CORRECT ANSWER
bathroom scales
EDDIE SAYS
A simple way to test muscle strength is to press down on a set of bathroom scales and measure the force that is being exerted by the muscles.
---- OR ----

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