1 Physical Fitness

Question 1

is a state of health and well-being and more specifically, the
ability to perform aspects of sports, occupations and daily activities.

Answer 1

Physical Fitness

Question 2

Is the capacity of each individual to accomplish daily tasks with alertness and
vigor.

Answer 2

Physical Fitness

Question 3

In order for the exercise to be effective, it
must be done ____________, __________
and __________.

Answer 3

at the right frequency
intensity
duration

Question 4

CARDIOVASCULAR health depends on
maintaining _________________________.

Answer 4

good cardiovascular endurance

Question 5

Finding your target heart range.

Answer 5

Sit quietly for five minutes and then take your pulse. (resting heart rate)

Subtract your age from 220 to find your maximum heart rate. For example, if you
are 16, your maximum heart rate will be 204.

Question 6

For every workout to be effective, it needs to follow the F.I.T.T. formula,
meaning_____________

Answer 6

FREQUENCY, INTENSITY, TIME/DURATION and type of activity.

Question 7

This is the part of the exercise program when the activity is performed at its highest
peak.

Answer 7

WORKOUT

Question 8

is the schedule of workouts three to four times a week. It depends partly on one’s fitness goals and type of activity to do.

Answer 8

FREQUENCY

Question 9

this allows one to reach overload and will improve your fitness level. Start slowly to build endurance.

Answer 9

INTENSITY

Question 10

slowly build up the amount of time you spend doing a specific physical activity. Then , have rest for one or two minutes between sets. Vary also
the exercises to strengthen your muscles in the full range of motion.

Answer 10

TIME/DURATION

Question 11

Frequency

Answer 11

How often you do you exercise?

Question 12

Intensity

Answer 12

How hard do you do the exercise?

Question 13

Time/ Duration

Answer 13

How long will you be doing the actvity?

Question 14

This is the end part of the workout. Avoid doing in an abrupt manner.
This is an activity preparing the muscles to return to a resting state.
It is slowing down the activity.
Continue doing this for about five minutes and another is allotted for stretching.

Answer 14

COOL-DOWN

Question 15

2 types of tests in physical fitness

Answer 15

pre-test
post-test

Question 16

ELEVEN COMPONENTS OF PHYSICAL FITNESS

Answer 16

agility
balance
power
speed
body composition
reaction time
cardiovascular endurance
coordination
muscular endurance
muscular strength
flexibility

Question 17

the ability to move quickly and change direction with ease. This describes
both physical and mental agility.

Answer 17

AGILITY

Question 18

ladder drills
hurdle drills
Agility Balls
Balloon Drills
Cone Drills
Medicine Ball Drills

Answer 18

example exercises to improve agility

Question 19

the ability to stay upright or stay in control of one’s body movement.

Answer 19

BALANCE

Question 20

Balance on one foot
Single leg lift
Single leg side lift
Leg lift with dumbbells
Balance on a stability ball
Balance walk

Answer 20

example exercises to improve balance

Question 21

(balance)
can be ________ or_________

Answer 21

static
dynamic

Question 22

The proportion of fat and fat free mass (muscle, bone, organs and water) in the
body.
this is the composition of your body in terms of a percentage weight or mass.

Answer 22

body composition

Question 23

Balance Diet
Healthy Nutrition Plan
Understanding Energy Balance
Physical Activity/Exercise 30 – 60 minutes a day

Answer 23

Improving Body Composition

Question 24

this can be improved by doing several types of
aerobic conditioning.

Answer 24

CARDIOVASCULAR ENDURANCE

Question 25

Improves blood pressure Decreases risk of developing colon cancer Reduced insulin needs Decreases risk of cardiovascular disease Helps to reduce body parts Relieves symptoms of depression and anxiety Enhances performance of work and recreational activities. Increases HDLs or the High-density lipoprotein (the good cholesterol) Decreases LDLs or the Low-density lipoprotein ( the bas cholesterol)

Answer 25

IMPORTANCE OF CARDIOVASCULAR EXERCISE

Question 26

the ability to move two or more body parts under control, smoothly and efficiently.

Answer 26

COORDINATION

Question 27

Ball or Balloon Toss Jump Rope Balance Exercises Target Exercises Juggling and Dribbling

Answer 27

example exercises to improve coordination

Question 28

defined as the range of motion of your joints or the ability of your joints to move freely.

Answer 28

FLEXIBILITY

Question 29

example exercises to improve flexibility

Answer 29

stretching yoga tai chi pilates

Question 30

Improve the range of motion of joints and muscles Decreases the risk of injury Reduce muscle soreness post work-out Improve overall performance

Answer 30

BENEFITS OF FLEXIBILITY TRAINING

Question 31

Regular physical activities and healthy behavior ensures positive effects on the following body system:

Answer 31

* Cardiovascular system * Respiratory system * Nervous system

Question 32

the ability of a muscle or group of muscles to sustain repeated contractions against a resistance for an extended period of time.

Answer 32

MUSCULAR ENDURANCE

Question 33

Taking the stairs instead of using the elevator Walking to work if possible

Answer 33

Example of Muscular Endurance Activities

Question 34

the ability of a muscle group to develop maximal contractile force against a resistance in a single contraction and a phrase used liberally in the Fitness and athletic world.

Answer 34

MUSCULAR STRENGTH

Question 35

ABDOMINAL CRUNCHES, BENCH PRESS, DUMBBELL SHRUGS, SQUATS, LEG AND CALF PRESS

Answer 35

MUSCULAR STRENGTH EXERCISES

Question 36

the ability to exert maximum muscular contraction instantly in an explosive burst of movements.

Answer 36

POWER

Question 37

the time it take for a person to react to certain stimulus. It also assess a person’s quickness

Answer 37

REACTION TIME

Question 38

an important aspect and the ability to exert force.

Answer 38

SPEED

Question 39

lifting weights working with resistance bands heavy gardening climbing stairs hill walking cycling dance push-ups, sit-ups and squats

Answer 39

example exercises to improve muscular strength

Question 40

Box Jumps Explosive Push Ups Burpees Double Unders Barbell Curl

Answer 40

example exercises to improve power

Question 41

Reactive Gear Dril Reactive Sprint and Backpedal Drill Wave Drill Shuffle Reaction Ball Drill Ball Drops Drill

Answer 41

exercises to improve reaction time

Question 42

Lunges Run Several Sprints in a Row Side Throws Forward/Backward Shuffles Reactive Crossovers Jump Rope

Answer 42

exercises to improve speed