Chapter 2- Principles of Physical Fitness

Question 1

only about….of all Americans exercise vigorously for more than 20 minutes 3X per week

Answer 1

1/9

Question 2

What is Physical activity?

Answer 2

movement carried out by the skeletal muscles and requires energy

ex. sitting, walking, running

Question 3

What is exercise?

Answer 3

planned, structured, repetitive movement intended to improve or maintain physical fitness

Question 4

how many minutes per day can show great results?

Answer 4

30 min

Question 5

What are the ACSM guidelines for exercise?

Answer 5

150 mins per week of moderate (20-25 min per day)

75 mins per week of (10-12 min per day)

Question 6

Moderate Exercise

Answer 6

3.5-7 calories per min

walking on flat surface

Question 7

Vigorous Exercise

Answer 7

7+calories per min
walking on sand
walking on incline

Question 8

Always increase what before what?

Answer 8

Time BEFORE intensity

Question 9

What are the 5 components of Physical Fitness?

Answer 9

Cardio respiratory Endurance
Muscular Strength
Muscular Endurance
Flexibility
Body Composition

Question 10

Cardiorespiratory Endurance

Answer 10

ability to preform prolonged, large-muscle, dynamic exercise at moderate to high levels of intensity

Heart and lungs

Question 11

physiological improvements due to cardio endurance?

Answer 11

resting heart rate decreases
blood supply to tissues increases
resting blood pressure decreases
blood volume increases

Question 12

Muscular Strength

Answer 12

Amount of force a muscle can produce with a single max effort

depends on: muscle size and nervous activation-contractions and relaxation

important for everyday activities

Question 13

muscular endurance

Answer 13

ability to resist fatigue and sustain a given level of muscular tension

• posture
• injury prevention

Question 14

Flexibility

Answer 14

ability to move joints through full range of motion without any pain

Question 15

Body composition

Answer 15

proportion of fat and fat-free mass in the body

• someone with more adipose tissue will be more likely to experience health problems
• calories in vs calories burned

Question 16

Skill related components of fitness

Answer 16

speed- movement for short time period
power-exertion of force rapidly
agility- changing position quickly
balance- maintaining equilibrium
coordination- accurately and smooth body movement
Reaction time- reacting quickly to stimulus

Question 17

physical training

Answer 17

performance of different types of activities that cause the body to adapt and improve its level of fitness

Question 18

basic principles of training

Answer 18

specificity
progression overload- increase and you will improve
reversibility- 50% lost in two months of no train
Individual differences- everyone will change differently

Question 19

guidelines for training

Answer 19

• train how you want your body to change
• train regularly
• start slow, get in shape gradually
• be careful not to over train
• warm up/ cool down
• be safe
• listen to your body

Question 20

over-training

Answer 20

too much too intensely

• symptoms
  - lack of energy
  - decreased physical performance
  - aching muscles and joints