2.2: Types of Fitness Activities

Question 1

In this system, the molecule called creatine phosphate (CP) will release energy in its chemical bond once it has been broken

Answer 1

Phosphagen system

Question 2

In the Phosphagen system, the molecule called _____________ will release energy in its chemical bond once it has been broken

Answer 2

creatine phosphate (CP)

Question 3

This system is a way to consume energy is by breaking down glucose (carbohydrates).

Answer 3

Glycolytic system

Question 4

This method can produce energy rapidly but it cannot maximize energy production because most of the energy is temporarily stored in molecules or carriers which the system cannot use.

Answer 4

Glycolytic system

Question 5

do not require the presence of oxygen, thus making them the Anaerobic systems.

Answer 5

Glycolytic system and Phosphagen system

Question 6

This system requires the presence of oxygen

Answer 6

Aerobic system

Question 7

This system is capable of utilizing the energy stored in the temporary carriers of broken down carbohydrates and fat. However, this process takes longer than the Glycolytic system.

Answer 7

Aerobic system

Question 8

In order to emphasize energy production using the Aerobic system, one must ensure that the ________ of the aerobic exercise is not too high.

Answer 8

intensity

Question 9

any physical activity that is capable of elevating one’s heart rate into their target heart rate and maintain that level for a certain period of time.

Answer 9

Aerobic Training

Question 10

uses low to moderate intensity exercises that must be maintained within a minimum period of 45 minutes.

Answer 10

Long and Slow Training

Question 11

involves repeated maximal work combined with active recover in between (Fernando-Callo & Dajime, 2016). The recovery period between intense workouts lasts between 30 to 45 seconds.

Answer 11

High Intensity Interval Training

Question 12

This aerobic training program involves continuous physical activity which lasts for 20 to 30 minutes depending on the individual.

Answer 12

High Intensity Continuous Training

Question 13

According to Fernando-Calle and Dajime (2016), this is an aerobic training program that is unstructured, consisting of both maximal and submaximal work that lasts for 30 to 45 minutes.

Answer 13

Fartlek Training

Question 14

Resistance Training is also known as

Answer 14

strength training or weight training

Question 15

These programs make use of an individual’s resistance in order to build strength, anaerobic endurance as well as the size of skeletal muscles.

Answer 15

Resistance Training

Question 16

Has to be properly and carefully planned in order to avoid injuries which may affect their physical growth in the long term.

Answer 16

Resistance Training

Question 17

This resistance training program aims to increase the force production capacity of the human muscle

Answer 17

Strength program

Question 18

This type of resistance training develops the capability of the muscles to resist fatigue. As such, it is characterized by high repetitions when it comes to exercises.

Answer 18

Endurance program

Question 19

This resistance training aims to increase muscle size without being concerned with increasing strength.

Answer 19

Hypertrophy program

Question 20

This is resistance training in which the main goal is to develop the muscle to increase speed and explosiveness of movement.

Answer 20

Power program

Question 21

States that power is increased by emphasizing speed of movement against light resistance.

Answer 21

First philosophy of power program

Question 22

States that power can be increased by focusing on generating forces against heavy resistance.

Answer 22

Second philosophy of power program

Question 23

We rely on __________ for the normal movement patterns and posture of an individual.

Answer 23

flexibility

Question 24

Improving your _________ will correct muscle imbalance and boost neuromuscular efficiency.

Answer 24

flexibility

Question 25

a slow and sustained muscle-tendon lengthening exercise usually held at the end of ROM (Range of Motion).

Answer 25

Static stretching

Question 26

This lengthens the muscle-tendon unit by slowly moving the limb throughout the entire ROM. However, the position is not held or sustained.

Answer 26

Dynamic stretching

Question 27

incorporate various rapid movements to lengthen the muscle-tendon unit. The momentum of this flexibility exercise lengthens the muscle beyond the normal range.

Answer 27

Ballistic stretches

Question 28

is often done with an assistant. In this routine the muscle-tendon unit is made to contract a resistance, followed by a passive lengthening similar to the static stretch. This flexibility exercise training is repeated three times and lasts for 20 to 30 seconds per cycle.

Answer 28

Proprioceptive Neuromuscular Facilitation