Chapter 9 (Physical Fitness)

Question 1

Define physical activity

Answer 1

Any movement carries out by the skeletal muscles requiring energy (exercises)

Question 2

Components of physical fitness (6)

Answer 2

Muscular strength
Muscular endurance
Cardiovascular
Flexibility
Psychomotor ability
Body composition

Question 3

Muscular strength

Answer 3

the ability of a muscle or group of muscles to exert a maximal force against a resistance one time through the full range of motion (ROM).

Question 4

Muscular endurance

Answer 4

The ability of a muscle or a group of muscles to exert a sub-maximal force repeatedly over a period of time.

Question 5

Static exercise

Answer 5

Sustain a given level of force

Ex. Flexed arm hang

Question 6

Dynamic exercise

Answer 6

Contract and relax repeatedly at a given resistance.

Ex: cycling

Question 7

Cardio respiratory endurance

Answer 7

Involves the heart (cardio) and the lungs (respiratory). Provides oxygen to tissues

Question 8

Aerobic power

Answer 8

The maximal rate at which the body can take up, transport, and utilize oxygen. Expressed as max oxygen uptake or VO2 max.

Question 9

Cardio respiratory fitness

Answer 9

The ability to produce energy through an improved delivery of oxygen to the working muscles.

Question 10

Flexibility

Answer 10

The ability of a joint to move through its full range of motion. Determined by joint structure and muscle elasticity and length. Connective tissue is the most important part for flexibility (collagen and elastin).

Question 11

Active vs passive flexibility

Answer 11

Active= ROM generated by individual effort 
Passive= ROM achieved with the help of external forces (partner, weight).

Question 12

Types of stretching

Answer 12

Static= hold on a fully stretched position (splits)
Dynamic/ballistic= rapidly moving a joint through its full ROM

Question 13

Body composition

Answer 13

Fat, muscle, bone and other organs. Lean body mass vs. fat body mass

Question 14

Psychomotor ability

Answer 14

Make decisions and execute movements quickly and accurately.

Question 15

Training components

FITT

Answer 15

Frequency
Intensity
Time
Type

Question 16

Overload principle

Answer 16

New and progressively higher training demands enable athletes to adapt their physical and mental functions to increase performance capacity. This is progressive resistance

Question 17

Define physical fitness

Answer 17

The ability of the body to adjust to the demands and stresses of physical effort

Question 18

Training principles

Answer 18

1. Progression (get harder)
2. Reversibility (use it or lose it)
3. Overload (work harder than normal)
4. Peaking/periodization (targets achieved at correct time)
5. Specificity (specific to chosen event)

Question 19

Atrophy

Answer 19

Reduction in size, or wasting away, of a body part, organ, tissue or cell

Muscles getting small

Question 20

Hypertrophy

Answer 20

Increase in size of a body part, organ, tissue or cell

Muscles getting big