4th Mock Test 4 Chapter for Junior PI Exam

Mark-100                    Time-50 Minute

1. Which of the following is a key feature of circuit training?
   1. a) Continuous weight lifting
   1. b) A sequence of different exercises targeting various muscle groups
   1. c) Long rest periods between sets
   1. d) Focus on a single exercise.
2. What is the main goal of circuit training?
   1. a) Building muscle mass
   1. b) Increasing strength only
   1. c) Improving cardiovascular fitness and endurance
   1. d) Flexibility enhancement
3. Which type of exercise is commonly included in circuit training?
   1. a) Push-ups
   1. b) Meditation
   1. c) Weightlifting only
   1. d) Yoga postures
4. Circuit training primarily benefits which aspect of fitness?
   1. a) Muscle mass
   1. b) Strength only
   1. c) Cardiovascular health and endurance
   1. d) Flexibility
5. Which of the following is NOT typically a benefit of circuit training?
   1. a) Weight loss
   1. b) Increased muscle endurance
   1. c) Improved bone density
   1. d) Decreased cardiovascular fitness
6. Which of the following is an example of a compound exercise in weight training?
   1. a) Bicep curls
   1. b) Bench press
   1. c) Leg extensions
   1. d) Crunches
7. What is progressive overload in weight training?
   1. a) Using the same weight for every set
   1. b) Gradually increasing the weight or resistance to build muscle
   1. c) Reducing rest periods
   1. d) Lifting lighter weights to prevent injury
8. What is the primary benefit of weight training?
   1. a) Increased flexibility
   1. b) Increased muscle strength and mass
   1. c) Enhanced cardiovascular endurance
   1. d) Improved posture only
9. What does “rep” stand for in weight training?
   1. a) Rest periods
   1. b) Repetition
   1. c) Resistance
   1. d) Rested pressure
10. Which of the following is a benefit of weight training for older adults?
    1. a) Decreased muscle mass
    1. b) Increased risk of injury
    1. c) Enhanced bone density and joint strength
    1. d) Reduced metabolism
11. Which of the following is a core principle of yoga?
    1. a) High-intensity workouts
    1. b) Mindfulness and breathing control
    1. c) Excessive cardio
    1. d) Isolation of muscle groups
12. Which type of yoga is performed in a heated room?
    1. a) Vinyasa
    1. b) Bikram Yoga
    1. c) Hatha Yoga
    1. d) Ashtanga Yoga
13. Which of these yoga postures is considered a backward bend?
    1. a) Downward Dog
    1. b) Child’s Pose
    1. c) Cobra Pose
    1. d) Warrior Pose.
14. Yoga is beneficial for improving which of the following?
    1. a) Flexibility and mental clarity
    1. b) Cardio endurance only
    1. c) Muscle mass only
    1. d) Only strength
    1. Answer: a) Flexibility and mental clarity
15. Which of the following yoga styles involves a vigorous series of postures and breathwork?
    1. a) Hatha Yoga
    1. b) Vinyasa Yoga
    1. c) Yin Yoga
    1. d) Kundalini Yoga
16. What is the primary benefit of combining weight training and yoga in a fitness routine?
    1. a) Only mental clarity
    1. b) Balanced development of strength, flexibility, and mindfulness
    1. c) Increased cardio endurance only
    1. d) Improved posture only
17. Which of these exercises is considered a low-impact activity?
    1. a) Circuit training
    1. b) Weight training with heavy weights
    1. c) Yoga
    1. d) Sprinting
18. Which of the following is a primary benefit of weight training for women?
    1. a) Decreased bone density
    1. b) Increased muscle mass and improved metabolism
    1. c) Reduced flexibility
    1. d) Increased cardio endurance
19. Which form of exercise is most effective for improving mental health and reducing stress?
    1. a) Weight training
    1. b) Yoga
    1. c) Sprinting
    1. d) Cycling
20. In circuit training, how long are rest periods typically between exercises?
    1. a) 5-10 minutes
    1. b) 30 seconds to 1 minute
    1. c) 2-3 minutes
    1. d) No rest
21. Which yoga pose is best known for improving balance and stability?
    1. a) Warrior Pose
    1. b) Downward Dog
    1. c) Tree Pose
    1. d) Cobra Pose
22. Which of the following exercises is best for improving cardiovascular fitness?
    1. a) Yoga
    1. b) Weight lifting
    1. c) Circuit training
    1. d) Stretching
23. Which of these weight training methods is most effective for increasing strength?
    1. a) Low weight, high reps
    1. b) High weight, low reps
    1. c) Yoga postures
    1. d) Running
24. What is the main purpose of breathing exercises in yoga?
    1. a) Increase stamina
    1. b) Improve muscle mass
    1. c) Enhance focus and relaxation
    1. d) Increase flexibility
25. Which of these is a safety tip for weight training?
    1. a) Use heavy weights without a spotter
    1. b) Perform exercises without warm-up
    1. c) Maintain proper form and technique
    1. d) Skip cool-down exercises
26. Which yoga style focuses on releasing tension and improving flexibility by holding postures for longer periods?
    1. a) Vinyasa Yoga
    1. b) Yin Yoga
    1. c) Ashtanga Yoga
    1. d) Power Yoga
27. Which of these is considered an upper body exercise in weight training?
    1. a) Deadlift
    1. b) Squat
    1. c) Push-up
    1. d) Leg press
28. Which yoga posture is particularly beneficial for stretching the back and shoulders?
    1. a) Downward Dog
    1. b) Warrior Pose
    1. c) Cobra Pose
    1. d) Child’s Pose
29. What type of exercise is recommended to build lean muscle mass without bulking up?
    1. a) Heavy weight lifting
    1. b) Circuit training
    1. c) Yoga
    1. d) Aerobic exercises
30. What is a key principle of yoga practice?
    1. a) Breathing only
    1. b) Focus on physical appearance
    1. c) Mind-body connection and breath control
    1. d) Intense weightlifting
31. Circuit training primarily focuses on which aspect of fitness?
    a) Speed
    b) Strength and endurance
    c) Flexibility
    d) None of the above.
32. How long should each exercise station last in a standard circuit training session?
    a) 5–10 minutes
    b) 30–60 seconds
    c) 10–20 seconds
    d) 2–3 minutes.
33. Which of the following is not a component of circuit training?
    a) Resistance training
    b) High-intensity intervals
    c) Static stretching
    d) Aerobic exercises.
34. A typical circuit training session involves:
    a) One continuous movement pattern
    b) Completing a series of exercises with minimal rest
    c) Only bodyweight exercises
    d) Running for long distances.
35. Which of the following is a benefit of circuit training?
    a) Improves cardiovascular fitness
    b) Increases muscular endurance
    c) Enhances weight loss
    d) All of the above.
36. What is a key characteristic of circuit training?
    a) Long rest periods
    b) Low repetition count
    c) Combination of strength and cardio exercises
    d) Only heavy weightlifting.
37. How many exercises are typically included in one circuit?
    a) 2-3
    b) 4-6
    c) 6-12
    d) More than 15.
38. Which of these is an example of a circuit training exercise?
    a) Bench press
    b) Squats followed by push-ups and jumping jacks
    c) Deadlifts only
    d) Treadmill running for 30 minutes
39. Weight training primarily helps in:
    a) Cardiovascular endurance
    b) Muscular strength and hypertrophy
    c) Increased flexibility
    d) Improved digestion
    
    
40. Which type of muscle contraction occurs in weight training when a muscle shortens?
    a) Isometric
    b) Eccentric
    c) Concentric
    d) Passive.
41. The principle of progressive overload in weight training means:
    a) Lifting the same weight every session
    b) Increasing resistance gradually over time
    c) Avoiding weights heavier than 5 kg
    d) Doing only bodyweight exercises
    
    
42. Which muscle group is targeted by deadlifts?
    a) Biceps
    b) Hamstrings and glutes
    c) Triceps
    d) Deltoids.
43. Which of the following is not a free-weight exercise?
    a) Squats with dumbbells
    b) Leg press machine
    c) Overhead press with a barbell
    d) Bicep curls with dumbbells.
44. What is the primary benefit of compound exercises in weight training?
    a) They isolate single muscles
    b) They burn more calories and work multiple muscle groups
    c) They require less energy
    d) They reduce strength gains.
45. Which of the following is not a type of yoga?
    a) Hatha Yoga
    b) Vinyasa Yoga
    c) Power Yoga
    d) Sprint Yoga.
46. The term “Asana” in Yoga refers to:
    a) Breathing techniques
    b) Physical postures
    c) Meditation
    d) Diet control.
47. Which yoga style focuses on breath control and meditation?
    a) Power Yoga
    b) Kundalini Yoga
    c) Hatha Yoga
    d) Ashtanga Yoga
    breath control and meditation.
48. Pranayama is related to:
    a) Strength training
    b) Breath control
    c) Flexibility
    d) Weightlifting.
49. What is the purpose of Savasana (Corpse Pose) in yoga?
    a) Strengthening muscles
    b) Improving digestion
    c) Relaxation and meditation
    d) Increasing endurance.
50. Surya Namaskar consists of how many poses?
    a) 6
    b) 8
    c) 10
    d) 12.
51. How long should rest periods be between exercises in a circuit workout?
    a) 1-2 minutes
    b) 30-60 seconds
    c) 5 minutes
    d) No rest at all.
52. What is the main goal of High-Intensity Circuit Training (HICT)?
    a) Muscle relaxation
    b) Rapid fat loss and endurance improvement
    c) Only muscle building
    d) Increasing flexibility.
53. In circuit training, exercises are typically arranged in:
    a) A straight line
    b) A circular pattern
    c) A random order
    d) A stationary position.
54. Which type of exercise is most commonly included in circuit training?
    a) Resistance exercises only
    b) A combination of resistance and aerobic exercises
    c) Only bodyweight exercises
    d) Static stretching.
55. Which fitness component is least improved through circuit training?
    a) Endurance
    b) Strength
    c) Balance
    d) Flexibility.
56. Which of the following is a primary benefit of weight training?
    a) Increased muscle mass
    b) Reduced cardiovascular fitness
    c) Decreased metabolism
    d) Reduced bone density.
57. What is hypertrophy in weight training?
    a) Muscle shrinking
    b) Muscle growth and increase in size
    c) Loss of strength
    d) Improved flexibility.
58. The “1RM” (One Repetition Maximum) test measures:
    a) Endurance
    b) Strength
    c) Flexibility
    d) Speed.
59. Which exercise primarily targets the chest muscles?
    a) Squats
    b) Bench press
    c) Deadlift
    d) Lat pulldown.
60. Which of the following is an isolation exercise?
    a) Squats
    b) Deadlifts
    c) Bicep curls
    d) Push-ups.
61. Which type of weight training uses resistance bands?
    a) Free-weight training
    b) Bodyweight training
    c) Machine-based training
    d) Elastic resistance training.
62. What is the purpose of “spotting” in weight training?
    a) To perform exercises faster
    b) To ensure safety and assist with lifts
    c) To increase flexibility
    d) To improve cardio fitness.
63. Which hormone plays a major role in muscle growth?
    a) Insulin
    b) Testosterone
    c) Cortisol
    d) Estrogen.
64. What does the word “Yoga” mean in Sanskrit?
    a) Meditation
    b) Union
    c) Exercise
    d) Flexibility.
65. Which yoga pose is best for improving digestion?
    a) Cobra Pose
    b) Wind-Relieving Pose (Pavanamuktasana)
    c) Warrior Pose
    d) Tree Pose.
66. Which yoga pose is also known as the “Downward Dog”?
    a) Adho Mukha Svanasana
    b) Bhujangasana
    c) Tadasana
    d) Savasana.
67. Which of the following is a major benefit of yoga?
    a) Improved flexibility
    b) Increased stress levels
    c) Reduced cardiovascular health
    d) Increased muscle strain.
68. Which form of yoga involves fast, flowing movements?
    a) Hatha Yoga
    b) Vinyasa Yoga
    c) Iyengar Yoga
    d) Yin Yoga.
69. What is the purpose of the “Om” chant in yoga?
    a) Physical relaxation
    b) Deep breathing
    c) Mental focus and spiritual awakening
    d) Muscle strengthening.
70. Which breathing technique is used for relaxation in yoga?
    a) Kapalabhati
    b) Bhastrika
    c) Anulom Vilom
    d) Fast Breathing.
71. Which yoga pose is best for improving spinal flexibility?
    a) Warrior Pose
    b) Cat-Cow Pose
    c) Tadasana
    d) Vajrasana.
72. Which yoga style is best for stress relief?
    a) Ashtanga Yoga
    b) Power Yoga
    c) Restorative Yoga
    d) Hot Yoga.
73. Which yoga technique focuses on meditation and mental clarity?
    a) Power Yoga
    b) Hatha Yoga
    c) Raja Yoga
    d) Bikram Yoga.
74. Which of the following is an advantage of circuit training?
    a) Requires expensive gym equipment
    b) Improves multiple fitness components
    c) Focuses only on one muscle group
    d) Has long rest periods.
75. What is a good number of exercises in a circuit training session?
    a) 1-2
    b) 4-6
    c) 8-12
    d) 15-20.
76. Which of the following is NOT a key principle of circuit training?
    a) Progressive overload
    b) High-intensity cardio
    c) Long rest periods
    d) Varied exercise selection.
77. Which type of circuit focuses on speed and agility?
    a) Strength circuit
    b) Sport-specific circuit
    c) Endurance circuit
    d) Rehabilitation circuit.
78. What should be the ideal intensity of exercises in circuit training?
    a) Low intensity
    b) Moderate to high intensity
    c) Only high intensity
    d) No specific intensity.
79. Which of the following is NOT a benefit of weight training?
    a) Increased strength
    b) Improved cardiovascular endurance
    c) Increased muscle tone
    d) Enhanced bone density.
80. Which weight training method involves lifting the heaviest possible weight for one repetition?
    a) Hypertrophy training
    b) Endurance training
    c) Strength training
    d) Powerlifting.
81. What is the primary function of slow, controlled movements in weight training?
    a) To build endurance
    b) To prevent injury and maximize muscle engagement
    c) To improve cardio fitness
    d) To increase workout speed.
82. What is the main goal of a “super set” in weight training?
    a) Increase rest time
    b) Perform two exercises back-to-back without rest
    c) Focus on flexibility
    d) Reduce muscle fatigue.
83. Which of the following is a compound exercise?
    a) Bicep curl
    b) Squat
    c) Calf raise
    d) Wrist curl.
84. Which muscle group is primarily targeted by deadlifts?
    a) Chest
    b) Quadriceps
    c) Hamstrings and lower back
    d) Triceps.
85. What is a key indicator of muscle fatigue in weight training?
    a) Increased endurance
    b) Decreased strength and form
    c) Faster repetitions
    d) Decreased flexibility
86. Which type of yoga focuses primarily on physical postures?
    a) Raja Yoga
    b) Karma Yoga
    c) Hatha Yoga
    d) Bhakti Yoga.
87. Which of these is a relaxation pose in yoga?
    a) Tree Pose
    b) Warrior Pose
    c) Savasana
    d) Plank Pose.
88. Which yoga style is often practiced in a heated room?
    a) Ashtanga Yoga
    b) Hot Yoga
    c) Yin Yoga
    d) Kundalini Yoga.
89. Which of the following is a breathing technique in yoga?
    a) Kapalabhati
    b) Chaturanga
    c) Tadasana
    d) Utkatasana.
90. Which yoga style is best for building strength and endurance?
    a) Yin Yoga
    b) Vinyasa Yoga
    c) Restorative Yoga
    d) Raja Yoga.
91. Which yoga practice aims at spiritual enlightenment?
    a) Power Yoga
    b) Raja Yoga
    c) Bikram Yoga
    d) Hatha Yoga.
92. Which chakra is located at the base of the spine?
    a) Solar Plexus Chakra
    b) Root Chakra
    c) Throat Chakra
    d) Heart Chakra.
93. Which pose is often referred to as “Child’s Pose”?
    a) Balasana
    b) Bhujangasana
    c) Virabhadrasana
    d) Dandasana.
94. Which yoga pose strengthens the arms, shoulders, and core?
    a) Warrior I
    b) Plank Pose
    c) Bridge Pose
    d) Lotus Pose.
95. Which pranayama technique involves alternate nostril breathing?
    a) Ujjayi
    b) Anulom Vilom
    c) Bhastrika
    d) Kapalabhati.
96. Which yoga pose is beneficial for back pain?
    a) Downward Dog
    b) Cobra Pose
    c) Shoulder Stand
    d) Chair Pose.
97. What is the primary focus of Kundalini Yoga?
    a) Muscle building
    b) Flexibility
    c) Awakening spiritual energy
    d) Weight loss.
98. Which yoga pose is known as “Triangle Pose”?
    a) Trikonasana
    b) Vrikshasana
    c) Tadasana
    d) Ustrasana.
99. Which yoga practice promotes deep stretching?
    a) Yin Yoga
    b) Power Yoga
    c) Ashtanga Yoga
    d) Bikram Yoga

100.Which type of circuit focuses on improving muscular strength and endurance?
a) Speed circuit
b) Resistance circuit
c) Flexibility circuit
d) Core circuit.