13. fitness test and training methods

Question 1

Which is the definition for which?

1. physical activity
2. exercise
3. sport

A. planned, structured for the purpose of conditioning any part of the body
B. any bodily movement produced by skeletal muscles that requires energy expenditure
C. any form of competitive physical activity or game

Answer 1

1B 2A 3C

Question 2

what are the five most important elements in fitness

Answer 2

aerobic capacity, muscular strength and endurance, flexibility, core muscle strength, coordination

Question 3

what is the normal range of fat content in % for male and female?

Answer 3

M: 10-24%
F: 17-27%

Question 4

how to calculate VO2 max using 12-minute run test?

Answer 4

measure max distance covered during 12 minutes

VO2 max = (22.351 x kilometers) - 11.288

Question 5

name a test that provide challenge to one’s postural control system

Answer 5

star excursion balance test (SEBT)

Question 6

what are the four features of aerobic exercise?

Answer 6

continuous, rhythmic, use of large muscle groups, long duration

Question 7

In exercise prescription, what does FITT stand for

Answer 7

frequency, intensity, type, time

Question 8

how to measure exercise intensity?

Answer 8

heart rate (max HR=220-age)
rating of perceived exertion (RPE: 1-10)

Question 9

which swimming style should people with osteoarthritis in knee or hip avoid?

Answer 9

breast stroke

Question 10

how many reps max for muscular strength, hypertrophy, and endurance?

Answer 10

strength: <8RM
hypertrophy: 8-12RM
endurance: 12-20RM

Question 11

women should concentrate more on upper/lower body strength…..because upper/lower body much weaker than men, comparing to upper/lower body

Answer 11

upper; upper; lower

Question 12

relative to men, women will gain less strength with more increase in muscle size. T or F

Answer 12

F, gain more with less

Question 13

why is static stretching having detrimental effect on muscle strength?

Answer 13

less contact with actin and myosin heads, temporarily reducing muscle strength and therefore more prone to injuries

Question 14

what are the two features of HIIT?

Answer 14

short periods of intensive training with short breaks in between

Question 15

what is tabata regimen

Answer 15

20 secs of ultra intense exercise followed by 10 secs of rest
continuously for 4 minutes

Question 16

circuit training is a combination of ____ or more exercises performed with short rest periods between them for a fixed amount of repetition of time

Answer 16

5

Question 17

what is the difference between circuit training and HIIT

Answer 17

HIIT is done at maximum effort

circuit training commonly involves agility training

Question 18

what are the two features of functional training

Answer 18

daily tasks at work, at home or at sport

often require using equipment