← Introduction to Dance-Fitness · Assessment · about 18 minutes

Assessment

30 multiple-choice questions, one correct answer each, grouped by module. There is no pass or fail: you get a score band and feedback on every answer. You can retake it as often as you like.

Module 2: Why Pungra sees dance this way: a founder's story

Q1. In the founder's informal interviews, what did most people who came to classes mainly want? To learn choreography for shows Costumes and performances Regular exercise A social club

Q2. What do the debit card, credit card and Google and Apple examples show? Things that look alike on the surface can be built for different customers and purposes Banks and phone makers are the same industry Cards and phones are interchangeable Business models do not affect behaviour

Q3. In dance-performing, who is the customer ultimately? The person exercising The audience The instructor The venue

Module 3: Why regular exercise matters

Q4. Which gives the best long-term results from exercise? One very hard session a month Going all out for a fortnight, then stopping A manageable amount every week, kept up for months Only exercising when motivated

Q5. What usually makes a new exercise habit stick? Relying on willpower alone Doing it at the same time and place each week Waiting until life is less busy Changing the day every week to stay fresh

Q6. Which is the best way to notice early progress? The scales after two weeks Comparing yourself to the fittest person in the room Whether you can copy every move perfectly How you feel: energy, sleep, mood and stamina over several weeks

Q7. Someone you know says they're too tired to exercise. What is the most helpful thing to say? Skip it and do twice as much next week Wait until you feel ready Do a little at your own pace rather than nothing You'll never get fit that way

Module 4: How hard should you work? HIIT, LISS, MISS and HISS

Q8. What does MISS stand for? Moderate-intensity steady-state Maximum-intensity short sprints Mild-intensity slow stretching Medium-intensity speed sets

Q9. Why is it hard for an hour-long group class to be HIIT? HIIT needs expensive equipment HIIT can only be done in silence HIIT can only be kept up for about 20 minutes at most, but people expect a class to last about an hour Music makes HIIT unsafe

Q10. What is the main difference between MISS and HISS? HISS is held at a harder effort, where you can only say a few words, while MISS lets you talk but not sing HISS is done lying down MISS needs equipment and HISS does not There is no difference

Module 5: Less time, same benefit: moderate and vigorous exercise

Q11. According to the NHS, how many minutes of vigorous activity a week can give similar benefits to 150 minutes of moderate activity? 25 minutes 75 minutes 150 minutes 300 minutes

Q12. Why is steady vigorous exercise good value for time-poor adults? It only counts if you do it for hours The same health benefit takes about half as many minutes as moderate exercise It means you no longer need to do any strength work It is easier than moderate exercise

Q13. Which best describes Pungra's view? Dance-performing is the best way for busy parents to get fit Steady vigorous dance-fitness, at each person's own level, is the better choice for most working adults with caring responsibilities Everyone should work at the same hard level Exercise only counts if you do it for an hour a day

Module 6: Aerobic, anaerobic and the “cardio” myth

Q14. True or false: dancing is only good for your heart, and lifting weights is only good for your muscles. True False

Q15. Which energy system supplies most of the energy in a steady, hour-long dance-fitness class? Phosphagen (ATP-PC) Glycolytic (anaerobic lactic) Oxidative (aerobic) None of them

Q16. Why is “cardio” not a useful label for an exercise? It names an organ (the heart and blood vessels) and lumps very different exercises together It is a medical term only doctors may use It only describes exercise done indoors It means the exercise is anaerobic

Q17. What do labels such as “cardio” and “resistance” best describe? Separate kinds of benefit that never overlap What a session emphasises, not the only benefits it gives Which exercises are safe Which exercises need equipment

Module 7: Performing or fitness?

Q18. Who is the service provider in the Exercising industry? A DJ A choreographer A fitness instructor A band

Q19. How does exercise compare with performing on the Borg scale? Performers work harder than exercisers Exercise should swing repeatedly between low and high intervals, while performers usually stay between a quarter and a half of the scale They reach the same intensity Exercise should stay at a steady 2 throughout

Q20. Why might an hour of exercise a few times a week be a better use of spare time for someone in a professional job? Performing arts always pays more than a professional job Performing arts rarely pays much, while exercise takes only a small slice of the week and keeps you healthy, with similar community benefits Exercise is the only way to meet people Professional jobs leave no time for anything

Module 8: How to spot the difference

Q21. Which question helps most when choosing a class? Is the instructor qualified and insured, and is every movement offered at more than one level? Does the class have a famous name? Is the routine impossible to copy? Is the room full of mirrors?

Q22. Which is a sign of performing dressed up as fitness? Options for every level A fixed routine to learn and perform, with the instructor showing off Short, early cues A proper warm-up and cool-down

Module 9: What a pirate radio station can teach group exercise

Q23. What did Sunrise Radio's licence allow it to do? Nothing new; it only changed its name Broadcast around the clock and reach far more people Stop playing music Avoid needing an audience

Q24. Which three questions can you ask any group exercise class? Is it popular? Is it cheap? Is it near? Is the instructor qualified? Are they insured? Is the music licensed? Is it loud? Is it long? Is it fast? Is it new? Is it famous? Is it online?

Module 10: How dance-fitness compares with other exercise

Q25. Which criteria does exercise to music meet in the comparison? Three of the eight Five of the eight All eight Only music and social

Q26. Besides exercise to music, which other type of exercise in the grid meets the Accessibility criterion? Running Yoga Weight lifting Ball sports

Module 11: Why a class and community keep you going

Q27. A friend missed a few weeks and thinks they've fallen behind. What is true about Pungra? They have to wait for the next course They need permission to return They must repeat what they missed Nothing is missed. People can join any week

Q28. Besides fitness, why does being part of a community help people stay active? They earn points toward a qualification They feel expected, welcomed and encouraged by others It guarantees weight loss They are given a place in the performing group

Module 12: Notice your progress before the scales do

Q29. Which signs of progress usually show before the scales change? Energy, sleep, mood and stamina Only your clothes size Nothing changes for months Only your resting heart rate

Q30. What helps a habit stick? Deciding each day whether to go A fixed time and place, put in your diary Waiting until you feel motivated Only going when it is convenient