Chap 1: Concepts of physical fitness

Question 1

define physical fitness

Answer 1

its the body’s ability to function effectively and efficiently without getting tired and having enough energy to enjoy leisure pursuits and to meet unforeseen emergencies

Question 2

why is physical fitness essential for human beings

Answer 2

its essential because it helps us adjust well with the environment since the mind and body will be in complete harmony

Question 3

in what can physical fitness be divided into?

Answer 3

health related physical fitness and skill related physical fitness

Question 4

what is health related components of fitness?

Answer 4

types of activities dedicated to improving physical
fitness categorized as cardiorespiratory endurance, muscular strength and endurance, flexibility, and body composition.

Question 5

what is skill related components of fitness?

Answer 5

types of activities dedicated to improving physical
skills categorized as speed, agility, coordination, balance, power, and reaction

Question 6

what is the most important objective of physical educators

Answer 6

to develop physical fitness

Question 7

what is general fitness

Answer 7

General fitness training works towards broad goals of overall health and well-being instead of working on specific goals.
implies the ability of a person to live most effectively with his and her potentials,
which depend upon the physical, mental, emotional, social and spiritual components of fitness
which are highly interrelated.

Question 8

define physical activity and what it can be categorized into

Answer 8

It is bodily movement produced by skeletal muscles that results in energy expenditure.
physical activity can be categorized in to aerobic physical
activity and anaerobic physical activity.

Question 9

what is aerobic physical activity and example of ex

Answer 9

Aerobic physical activity includes forms of activity that are intense enough and performed long
enough to maintain or improve an individual‘s cardiorespiratory fitness.
Aerobic activities such as walking, basketball, soccer, or dancing,

Question 10

what is anaerobic physical activity ?+ examples

Answer 10

anaerobic physical activity refers to high-intensity activity that exceeds the capacity of the cardiovascular system to provide oxygen to muscle cells for the usual oxygen consuming metabolic pathways.
it can be maintained for only about 2 to 3 minutes.
examples are Sprinting and power lifting.

Question 11

what are common elements between physical activity and exercice?

Answer 11

both involve any bodily movement produced by skeletal muscles that expends energy, are measured by kilocalories ranging continuously from low to high, and are positively correlated with physical fitness as the intensity, duration, and frequency of movements increase.

Question 12

what is physical exercise?

Answer 12

Exercise is physical activity that is planned, structured, repetitive, and purposive in the sense that improvement or maintenance of one or more components of physical fitness is an objective.(endurance flexibility etc..

Question 13

define sport

Answer 13

It is an organized, competitive form of play.

Question 14

what are the general principles of fitness training ?

Answer 14

1. Principle of Overload
2. FITT principle
3. Principle of rest , recovery, and periodization
4. principle of reversibility
5. Principle of individual differences

Question 15

what is the principle of overload

Answer 15

a principle of adaptation to stress suggesting the amount of stress applied during exercise must exceed a threshold level to stimulate adaptation.
As fitness improves, so must the stress to ensure continued gains and to avoid plateauing.

Question 16

what is the FIIT principle

Answer 16

it states that, In exercise, the amount of stress placed on the body can be controlled by four variables:
Frequency, Intensity, Time (duration), and Type.
each variable can be used independently or in combination.

Question 17

what is frequency

Answer 17

it relates to how often exercises are performed over a period of time

Question 18

what is the variable time(duration)

Answer 18

The duration of exercise, or time, also contributes to the amount of stress experienced during a
workout.

Question 19

what is volume ?

Answer 19

its the term used to describe “how much” stress is being applied by combining the duration and frequency of exercise

Question 20

what is the progression principle?

Answer 20

it relates to an optimal overload of the body by finding an amount that will drive adaptation without compromising safety.
because doing too much too soon will lead to burnout, severe fatigue, and injury.

Question 21

what is the type of exercise variable

Answer 21

it states that the type of exercise performed should reflect a person‘s goals, the more specific the exercise the better.

Question 22

whats the principle of specificity

Answer 22

an person shoulf train according to they way they want their body to adapt, so if they want to adapt to running for a certain distance then they should train running that distance and not do another kind of workout.

Question 23

what are the multiple types of stress

Answer 23

the main stressor are:
1. metabolic stress
2. force stress
3. environmental stress

Question 24

what is metabolic stress

Answer 24

it results from exercise sessions when the energy systems of the body are taxed.

Question 25

what is force stress

Answer 25

accounts for the amount of force required during an activity

Question 26

what’s environmental stress

Answer 26

for example is exercising in the heat, which places a tremendous amount of stress on the thermoregulatory systems. so adaptation to the heat makes it much easier to keep the body at a normal temperature during exercise.

Question 27

what is the intensity variable

Answer 27

the degree of difficulty at which the exercise is carried out, is the most important variable of FITT, since intensity drives adaptation, its also important to quantify intensity cz it will also help in designing sessions that accommodate individual goals.

Question 28

what is the principle of rest and recovery

Answer 28

suggests that rest and recovery from the stress of exercise must take place in proportionate amounts to avoid too much stress.
one approach is to divide the progressive fitness training phases into blocks, or periods

Question 29

whats the principle of periodization ?

Answer 29

suggests that training plans incorporate phases of stress followed by phases of rest. its a method of organizing workouts into blocks or periods. These cycles consist of work/stress periods and rest periods.
Without periodization, the stress from exercise would continue indefinitely eventually leading
to fatigue, possible injury, and even a condition known as overtraining syndrome

Question 30

what is overtraining syndrome

Answer 30

a condition of chronic stress from physical activity affecting the physical and psychological states of an individual or athlete

Question 31

what are the symptoms of overtraining syndrome?

Answer 31

1. weight loss
2. loss of motivation
3. inability to concentrate or focus
4. feelings of depression
5. lack of enjoyment in activities normally considered enjoyable
6. sleep disturbances
7. change in appetite

Question 32

what’s the principle of reversibility

Answer 32

it suggests that activity must continue at the same level to keep the same level of adaptation. As activity declines, aka detraining, adaptations will recede.
This decline will affect endurance, muscular strength, muscular endurance and flexibility

Question 33

whats the principle of individual differences

Answer 33

it states that not everyone responds to
stress in the same way. individual differences in exercise response are genetic, genes to
contribute as much as 47% to the outcome of training
Other factors that can affect the degree of adaptation are: person’s age, gender, training status.