Commit to be Fit

Question 1

name the health-related components of fitness

Answer 1

1) muscular strength
2) muscular endurance
3) cardiovascular/aerobic endurance
4) flexibility
5) body composition

Question 2

muscular strength

Answer 2

muscles ability to exert a single maximum amount of force
- standing long jump, vertical jump, 1 rep max. tests

Question 2

muscular endurance

Answer 2

ability of a muscle/muscle group to sustain or repeat a force over a long period of time without fatiguing
- push ups, sit ups, wall sits until faliure

Question 3

aerobic/cardiovascular endurance

Answer 3

body’s capacity in participate in continuous physical activity over a long period with the functioning of the heart, lungs, blood vessels and blood to supply oxygen to the body efficiently.
- yo-yo test, beep test

Question 4

flexibility

Answer 4

use of joints through a wide range of motion to prevent muscle stiffness, soreness and injury e.g. sit and reach, trunk rotation

Question 5

body compositon

Answer 5

combination of fat, bone, muscle and tissue that make up body e.g. skin-fold test, bmi

Question 6

what are the skill related components of fitness?

Answer 6

1) balance
2) agility
3) coordination
4) muscle power
5) reaction time

Question 7

balance

Answer 7

remain in a state of static and dynamic equilbrium and in control of body e.g. stork stand test

Question 8

agility

Answer 8

ability to start and stop and change directions quickly without losing balance e.g. illinoise, t-test

Question 9

coordination

Answer 9

link a series of actions into a single flowing movement with the right timing and accuracy e.g. alternative hand wall toss

Question 10

muscle power

Answer 10

exert maximal force in short time while accelerating e.g. 50m sprints

Question 11

reaction time

Answer 11

response to stimulus quickly to signal that movement is required e.g. online click test or ruler test

Question 12

what are goals?

Answer 12

guide, focus or something to work towards and emerges from feelings or desires for self-imporvement and driven by commitment and motivation

Question 13

SMARTER goal setting

Answer 13

Specific, Measurable, Achievable, Realistic, Timeframe, Evaluate, Reward

Question 14

fitness activity guidelines

Answer 14

physical activity: 60 min moderate to vigorous, aerobic and vigorous 3 days a week, several hours of light exercise

sedentary behaviour: 120 min of recreational screen time, break up long periods of sitting

strength: muscle and bond strengthening activities 3 days per week

sleep: 8-10 hr

Question 15

barriers to fitness

Answer 15

• lack of resources
• lack of time
• lack of skill
• lack of energy
• lack of motivation/willpower
• fear of injuring
• lack of confidence
• fear of judgement

Question 16

principle of training (7)

Answer 16

overload: progrssively harder
progression: harder over longer duration
individuality: cater to needs
adaptation: adapt to training stimulus
recovery: sufficient recovery between sessions
specifity: meets needs of sports
reversibility: body plateus and gains gradually loss

Question 17

intrinsic motivation

Answer 17

—> represents internal drive for behaviour
- long-lasting commitment
- enhancing persistence to exercise
- positive internal short-term experiences e.g. feeling good, performing better

Question 18

extrinsic motivation

Answer 18

—-> based on a system of rewards and punishments
- pressured by others, the media or stereotypes
- body-related factors e.g. weight loss are unsustainable motivators