Chapter 5 - Components of a Workout

Question 1

Physical fitness is made up of ____ parts – ____ of them are ______ related and ____ of them are _____ related.

Answer 1

11
6 of them are health related
5 of them are skill related

Question 2

The 6 health-related
components _________ and ________ (benefits)

Answer 2

reduce your risk of chronic disease
promote good health and wellness

Question 4

The 5 skill-related components help you ________. They can also _______.

Answer 4

perform well in sports and any activity that require motor
skills.
help prevent falls and increase reaction time to avoid accidents.

Question 5

6 Health-Related Components of Physical Fitness

Answer 5

Cardiorespiratory endurance: Ability to exercise your whole body for a long time without stopping.

Muscular strength: The maximum force your muscle can produce with a single contraction.

Power: Ability to use strength quickly (Combination of strength and speed).
Muscular endurance Ability to perform muscle contractions repeatedly without tiring.

Flexibility: Ability to use your joints through a wide range of motion without injury.

Body composition: The ratio of fat to total body weight.

Question 6

5 Skill-Related Components of Physical Fitness

Answer 6

Agility: Speed in changing directions or in changing body positions.

Balance: Maintenance of a stable body position while standing still or moving.

Coordination: Ability to have your senses and body work together (hand/eye coordination).

Reaction time: Ability to adjust or “react” to stimuli quickly.

Speed: Ability to move quickly (cover a distance in a short time).

Question 7

Of the 11 parts of fitness, ________ is the most important because _________ (2)

Answer 7

Cardiorespiratory endurance
it gives you many health and wellness benefits, including a chance for a longer life and looking your best!

Question 8

Cardiorespiratory endurance is

Answer 8

the ability to exercise your entire body for a long time
without stopping

Question 9

Cardiorespiratory develops _____ (3)

Answer 9

develops a strong heart, healthy lungs and open blood vessels to supply
your large muscles with oxygen.

Question 10

What happens in my body when i work on cardiorespiratory endurance? (6)

Answer 10

Stronger heart: Your heart is a muscle that gets stronger with aerobic exercise.
The heart muscle of a fit, active person pumps more blood per heart beat
than that of a less active person.

Greater Lung Capacity: Fit people can take in more air with each breath, getting more air into their lungs and therefore taking fewer breaths. Healthy lungs also have the capacity to easily transfer oxygen to the blood. Meaning your lungs work more efficiently delivering oxygen to the blood and you breathe deeper and less frequently

Healthier Blood & Lower Blood Pressure: Regular physical activity reduces your LDL (low-density lipoprotein /bad
cholesterol) and increases your HDL (high-density lipoprotein / good
cholesterol) in your blood stream. It also helps reduce inflammation in
your arteries, and helps prevent the formation of blood clots.

Effective Muscle Cells:
The more you exercise, the more effective your muscle cells become at
using oxygen and getting rid of waste such as lactic acid. Physical activity
helps your muscles use blood sugars and insulin more effectively to
produce energy.

Healthy Elastic Arteries:
Inactivity contributes to fatty deposits on the inner walls of your arteries.
The hardening deposits can lead to blood clots, severely blocking your
blood flow. As a result, your heart does not get enough oxygen and you
have a heart attack. People who exercise not only have healthier arteries
that are clear and open, but develop extra coronary arteries supplying
blood and oxygen to the heart.

Healthy Veins and Valves:
Regular exercise helps your muscles squeeze your veins efficiently to
pump the blood filled with waste products back to the heart. Inactivity
can cause the valves to stop working effectively, reducing circulation.

Question 11

What lifestyle benefits can I experience from working on cardiorespiratory endurance?
(10)

Answer 11

More endurance and energy in performing daily and leisure activities

Improved concentration during classes

Improved sleep

Better control of daily stress

Support for memory and brain health!

Faster cardiorespiratory recovery after physical activity

Greater physical and mental relaxation

Stronger bones and organs

A longer and healthier life – one of the best indicators of longevity and quality of life

Strong preventative effect against chronic illness

Question 12

Muscular fitness is made up of three health-related parts of fitness _____

Answer 12

muscular strength, muscular endurance, and power

Question 13

Muscular strength can be measured by _______ (2)

Answer 13

by the maximum amount of force that a muscle can exert in a single contraction.

The amount of weight that a group of muscles can lift one time is called
a 1-repetition maximum or 1 Rep Max (1RM). This is considered the best measure of strength.

Question 14

Muscular endurance can be measured by _____

Answer 14

by counting the maximum number of contractions repeated in a minute (push-up test) or the maximum time a muscle contraction can be held (plank test).

Question 15

Power is _______. This is often
referred______. You can perform ____ exercises
such as ______.

Answer 15

the ability to use strength quickly, combining both strength and speed.

to as explosive strength.

Plyometric

jumping lunges or box jumps to develop your power.

Question 16

Why improve my muscular fitness? (8)

Answer 16

Improved self-esteem. More muscle gives a leaner appearance improving body image.

Improved performance in sports and other physical activities and more enjoyment.

Improved body composition. Bigger muscles burn more calories at rest.

Easier performance of daily tasks (climbing stairs, carrying school bags, shoveling snow)

Improved balance and posture. A strong core helps support the back.

Improved coordination and agility

Lower risk of injuries because muscles, tendons and ligaments become stronger and
can protect the body from stressors that cause injury.

Increased bone density. Stressing your bones through exercise increases their bone
density and reduces your risk of osteoporosis.

Question 17

The best way to add endurance, strength and power to your muscles is to ________. You can do _______ (2)

Answer 17

work your muscles against resistance.

static resistance exercises (holding a plank) or dynamic resistance exercise

Question 18

Flexibility is the ability to ______

Answer 18

move your joints through a full range of motion (ROM) without
feeling stiff or pain.

Question 19

You need to stretch both the muscles and tendons in your body _____ times per week

Answer 19

4-7

Question 20

Why take the time to stretch? (10)

Answer 20

Reduced stiffness or pain to tight muscles.

Improved posture and spinal mobility.

Greater overall freedom of movement.

Flexible muscles allow you to move easily.

Decreased risk of injury or night cramps. You are less likely to pull/damage a muscle
when you do activities if you have good range of motion and flexibility.

Improved joint lubrication and mobility. Stretching increases synovial fluid production
which lubricates the joint, protecting it and allowing a greater range of motion.

Improved physical performance.

Greater ease in daily tasks

Improved muscle coordination.

Nourishes the joint.

Enhances your enjoyment

Question 21

About ____ of all Canadian adults are considered overweight or obese.

Answer 21

two-thirds

Question 22

It’s important to note that some fat is essential to your body. It performs many functions (5)

Answer 22

Supports and cushions vital organs

Insulation against extremes of heat and cold

Helps the body use vitamins effectively

Helps the body maintain normal temperatures

Stores and provides energy for muscles

Question 23

If you want to have an estimate of your body composition, you can use the following tools (4)

Answer 23

Height-weight tables show “normal” weight ranges according to age, height and sex.

Body Mass Index (BMI) is also often used which considers your height and weight.

Skinfold measurements using calipers provides an estimate of total fat in the body.

Waist-to-Hip Ratios or waist circumference can be used to determine if you’re at risk.