Ch 17 Physical Fitness

Question 1

Aerobic

Answer 1

“with oxygen.” used in reference to exercise that primarily uses the oxygen

Question 2

What is body composition?

Answer 2

measure of the proportions of fat, muscle, bones, & fluid that make up our weight

Question 3

Describe cardiorespiratory endurance

Answer 3

The ability to perform aerobic exercises for a prolonged period of time.

Question 4

flexibility

Answer 4

ability of a joint to move freely through its full range of motion

Question 5

muscular endurance

Answer 5

the ability to use the voluntry muscles many times without getting tired

Question 6

muscular strength

Answer 6

The ability to exert force against resistance.

Question 7

What is physical activity

Answer 7

using muscles to move your body

Question 8

Physical Fitness

Answer 8

the body’s ability to carry out daily tasks and still have enough energy to respond to any unexpected demands

Question 9

What is the main purpose of aerobic activities

Answer 9

to increase your cardiorespiratory endurance

Question 10

What aerobic activities can increase cardio endurance

Answer 10

stair climbing
brisk walk
jog, run, playing basketball

Question 11

How does strength training contribute to fitness

Answer 11

improves muscle strength, muscle endurance and body composition

Question 12

What activities improve flexibility?

Answer 12

Stretching

yoga, pilates, dance

Question 13

Static Stretching?

Answer 13

Stretch to a point of slight discomfort

Held for 10-30 seconds

Question 14

Dynamic stretching

Answer 14

closely mimics muscle activity that is used during sport/activity
considered functional and often suggested for athletes prior to an event or competition

Question 15

Ballistic Stretching

Answer 15

An exercise designed to increase the range of motion of a joint by utilizing bouncing movements.
May increase risk of injury

Question 16

FITT Principle

Answer 16

• Frequency: at least 150 minutes/week
• Intensity
• Time: 20-60 minutes
• Type of Exercise

Question 17

what is the purpose of the FITT formula?

Answer 17

to give guidelines to use for improvement of your physical fitness

Question 18

Describe Rate of perceived exertion

Answer 18

one’s subjective evaluation of how hard they think they are working

Question 19

How is rate of perceived exertion used RPE

Answer 19

6 - no exertion 
 7- extremely light (7.5) 
 9 - very light 
 10 
 11- light 
 13- Somewhat hard 
 14- hard (heavy) 
 17 Very hard 
 19- Extremely hard 
 20- maximal exertion

Question 20

Which energy producing nutrient is the first to be broken down and used during exercise?

Answer 20

Carbohydrates in the form of glucose

Question 21

what is the primary function of protein?

Answer 21

growth, repair and maintenance of body tissues

Question 22

Describe the importance of fluid balance during exercise

Answer 22

fluid is lost through sweat and exhalation
minerals such as sodium, potassium & chloride (electrolytes) are lost from the body in sweat - can lead to heat cramps, nausea, lowered blood pressure & edema

Question 23

Which supplements are banned from use by the NCAA

Answer 23

Caffeine - stimulant
Growth hormones
Erythropoietin (blood doping)
Steroids (not banned because they are illegal)

Question 24

How does physical fitness help control disease

Answer 24

reduces the risk of heart disease
reduces the risk of type II diabetes
improves bone health (reducing risk of osteoporosis)
improves immune health (reducing risk of chronic illness)

Question 25

What is the recommended physical activity guidelines

Answer 25

60 minutes of moderately intense physical activity (bike, walk, dance) each day or 20 - 30 minutes of more intense activities (swim, run) at least 4 days a week

Question 26

What are the physical components of fitness?

Answer 26

Flexibility
Muscular Strength
Muscular Endurance, Cardiorespiratory Endurance
Body Composition
Coordination & Balance