A Fitness Quiz is an assessment tool designed to test individuals’ knowledge and understanding of various aspects related to fitness, exercise, nutrition, and overall health and wellness. It typically consists of a series of questions that cover different topics within the fitness realm.

A Fitness Quiz can cover a wide range of topics, including exercise techniques, muscle groups, fitness principles, nutrition guidelines, common fitness myths, and health-related topics. The purpose of the quiz is to educate individuals about fitness-related concepts and provide them with insights into their own fitness knowledge and practices.

Fitness Quizzes can be used in various contexts, such as fitness classes, wellness programs, gym orientations, online fitness platforms, or as part of educational materials related to fitness and health promotion. They are a fun and interactive way to engage individuals in learning about fitness and encourage them to make informed decisions regarding their health and well-being.

Table of content

• Part 1: 30 fitness quiz questions & answers
• Part 2: Download fitness questions & answers for free
• Part 3: Free online quiz creator – OnlineExamMaker

Part 1: 30 fitness quiz questions & answers

1. Which of the following is an example of cardiovascular exercise?
a) Weightlifting
b) Swimming
c) Yoga
d) Stretching
Answer: b) Swimming

2. Which muscle group is targeted by squats?
a) Biceps
b) Quadriceps
c) Hamstrings
d) Triceps
Answer: b) Quadriceps

3. What is the recommended duration for moderate-intensity aerobic exercise per week?
a) 30 minutes
b) 60 minutes
c) 90 minutes
d) 120 minutes
Answer: b) 60 minutes

4. Which macronutrient is the primary source of energy for the body?
a) Protein
b) Fat
c) Carbohydrate
d) Fiber
Answer: c) Carbohydrate

5. What is the recommended daily water intake for adults?
a) 1 liter
b) 2 liters
c) 3 liters
d) 4 liters
Answer: b) 2 liters

6. Which type of exercise helps improve flexibility?
a) Running
b) Weightlifting
c) Yoga
d) High-intensity interval training (HIIT)
Answer: c) Yoga

7. What is the recommended rest period between sets during weightlifting?
a) 15 seconds
b) 30 seconds
c) 60 seconds
d) 120 seconds
Answer: c) 60 seconds

8. Which of the following is a compound exercise?
a) Bicep curls
b) Tricep dips
c) Bench press
d) Calf raises
Answer: c) Bench press

9. What is the recommended frequency for strength training workouts per week?
a) 1-2 times
b) 3-4 times
c) 5-6 times
d) Every day
Answer: b) 3-4 times

10. Which of the following is a good source of lean protein?
a) Chicken breast
b) French fries
c) Ice cream
d) Soda
Answer: a) Chicken breast

11. Which type of exercise helps improve muscular endurance?
a) High-intensity interval training (HIIT)
b) Pilates
c) Weightlifting
d) Tai Chi
Answer: a) High-intensity interval training (HIIT)

12. What is the recommended number of steps per day for an active lifestyle?
a) 1,000 steps
b) 5,000 steps
c) 10,000 steps
d) 15,000 steps
Answer: c) 10,000 steps

13. Which muscle group is targeted by push-ups?
a) Hamstrings
b) Glutes
c) Chest
d) Calves
Answer: c) Chest

14. What is the maximum recommended sugar intake per day for adults?
a) 10 grams
b) 25 grams
c) 50 grams
d) 100 grams
Answer: c) 50 grams

15. What is the target heart rate range for moderate-intensity aerobic exercise?
a) 50-60% of maximum heart rate
b) 60-70% of maximum heart rate
c) 70-80% of maximum heart rate
d) 80-90% of maximum heart rate
Answer: c) 70-80% of maximum heart rate

Part 2: Download fitness questions & answers for free

16. Which of the following is a sign of overtraining?
a) Increased strength and endurance
b) Restful sleep and reduced stress levels
c) Persistent fatigue and decreased performance
d) Improved mood and energy levels
Answer: c) Persistent fatigue and decreased performance

17. What is the recommended warm-up duration before exercise?
a) 5 minutes
b) 10 minutes
c) 15 minutes
d) 20 minutes
Answer: b) 10 minutes

18. Which of the following is a good source of complex carbohydrates?
a) White bread
b) Whole wheat bread
c) Soda
d) Candy
Answer: b) Whole wheat bread

19. What is the recommended amount of time for each stretching exercise?
a) 5 seconds
b) 10 seconds
c) 30 seconds
d) 1 minute
Answer: c) 30 seconds

20. Which muscle group is targeted by lunges?
a) Glutes
b) Quadriceps
c) Calves
d) Deltoids
Answer: b) Quadriceps

21. What is the recommended cool-down duration after exercise?
a) 5 minutes
b) 10 minutes
c) 15 minutes
d) 20 minutes
Answer: a) 5 minutes

22. Which type of exercise helps improve balance and coordination?
a) Running
b) Cycling
c) Pilates
d) Jumping jacks
Answer: c) Pilates

23. What is the recommended rest period between different exercise sessions per week?
a) 1 day
b) 2 days
c) 3 days
d) No rest days needed
Answer: b) 2 days

24. Which of the following is a good source of healthy fats?
a) Avocado
b) Potato chips
c) Sugary cereal
d) Processed meats
Answer: a) Avocado

25. What is the recommended duration for high-intensity aerobic exercise per week?
a) 30 minutes
b) 60 minutes
c) 90 minutes
d) 120 minutes
Answer: a) 30 minutes

26. Which muscle group is targeted by deadlifts?
a) Biceps
b) Hamstrings
c) Deltoids
d) Triceps
Answer: b) Hamstrings

27. What is the recommended frequency for flexibility training per week?
a) 1-2 times
b) 3-4 times
c) 5-6 times
d) Every day
Answer: b) 3-4 times

28. Which of the following is a good source of fiber?
a) White rice
b) Soda
c) Apples
d) Fried chicken
Answer: c) Apples

29. What is the recommended duration for each strength training session?
a) 15 minutes
b) 30 minutes
c) 45 minutes
d) 60 minutes
Answer: b) 30 minutes

30. Which muscle group is targeted by sit-ups or crunches?
a) Abs (rectus abdominis)
b) Glutes
c) Back (latissimus dorsi)
d) Shoulders (deltoids)
Answer: a) Abs (rectus abdominis)

Part 3: Free online quiz maker – OnlineExamMaker

OnlineExamMaker is cloud-baed and mobile friendly, the created exams can be access on various devices, including desktop computers, laptops, smartphones, and tablets, allowing you to test your connection speed anytime, anywhere. You can personalize your quizzes by adding your branding elements such as logos, colors, and custom backgrounds. You can also set time limits, randomize question order, and customize feedback messages based on learners’ responses.