Chapter 12: Improving your Personal Fitness

Question 1

what are the health related components of physical fitness

Answer 1

1. Cardio respiratory fitness
2. Muscular strength
3. Muscular endurance
4. Flexibility
5. Body composition

Question 2

What is Cardio respiratory fitness

Answer 2

Aerobic (“with oxygen”) is any exercise that requires oxygen to make energy for prolonged activity
o Aerobic capacity is the maximum volume of oxygen consumed by the muscles during exercise

Question 3

What is muscular strength?

Answer 3

Refers to the amount of force a muscle or group of muscles can generate in one contraction. To assess the strength of a particular muscle or muscle group, measure the amount of weight that can be moved one time and no more (one time repetition maximum, 1 RM)

Question 4

What is muscular endurance?

Answer 4

A muscles ability to exert force repeatedly without fatiguing, or the ability to sustain a muscular contraction for a length of time

Question 5

What is flexibility?

Answer 5

The range of motion, or the amount of movement possible, at a particular joint or series of joints

Question 6

What is body composition?

Answer 6

Describes the relative proportions of fat and lean (muscle, bone, water, organs) tissues in the body

Question 7

What are the skill-related components?

Answer 7

1. Agility
2. Balance
3. Coordination
4. Power
5. Speed
6. Reaction time

Question 8

What does the FITT principal mean?

Answer 8

Frequency
o The number of times per week you need to engage in particular exercises to achieve the desired level of fitness in a particular component
Intensity
o Refers to how hard your workout must be to achieve desired level of physical fitness
Time
o Refers to how many minutes or repetitions of an exercise are required at a specified intensity during any one session to attain the desired level of physical fitness
Type
o Refers to what kind of exercises should be performed to improve the specific component of physical fitness

Question 9

What are traumatic injuries?

Answer 9

Occur suddenly and typically by accident

Include broken bones, torn ligaments and muscles, contusions, and lacerations

Question 10

What are overuse injuries?

Answer 10

Result from the cumulative effects of day-after-day stresses placed on tendons, muscles, and joints during exercise

Question 11

How to do your prevent injuries?

Answer 11

Use appropriate footwear
Use appropriate protective equipment
Exercising in the heat can result in
o   Heat cramps
o   Heat exhaustion
o   Heatstroke
Exercising in the cold can result in
o   Hypothermia