Components Of Fitness

Question 1

What are the 5 components of fitness? /5

Answer 1

Cardiovascular endurance

Muscular endurance

Muscular strength

Flexibility

Body composition

Question 2

What is cardiovascular endurance? /5

Answer 2

Ability of the heart,lungs and blood vessels to deliver adequate supplies of oxygen to the working muscles during aerobic exercise

Continuous/non-stop movement

Uses the large muscle groups

Preformed at an intensity level that can be maintained for extended periods of time

Ex. Sports

Question 3

What are the benefits of cardiovascular endurance? /11

Answer 3

Strengthens the immune system

Lowers disease risk

Improves efficiency of the heart and lungs

Aids in the prevention of osteoporosis

Help prevent constipation

Assist in weight loss

Increases caloric expenditure

Increases metabolism

Better quality of life

Improved sex life

Increase in social interaction

Increases energy levels

Question 4

What is muscular strength? /3

Answer 4

Maximum amount of force that a muscle or muscle group can exert in a single muscular contraction

Determined by the maximum weight that can be lifted in one contraction = 1RM

Improved by weight training exercises

Question 5

What is muscle endurance? /2

Answer 5

Number of repetitions or length of time that a muscle or muscle group can continue to apply force or contract against a resistance before reaching the point of fatigue

Improved by weight training exercises

Question 6

What are the benefits of muscular strength/endurance? /19

Answer 6

Lowers disease risk

Strengthens the immune system

Improves efficiency of the heart and lungs

Aids in preventing osteoporosis

Helps prevent constipation

Increase in muscle mass

Increase in metabolism

Increase in caloric expenditure

Lowers body fat

Reduces stress levels

More restful sleep

Promotes a positive attitude

Promotes self-esteem

Improves concentration

Decreases depression/improves mood

Increases energy levels

Strengthens muscle ligaments and tendons

Improves posture, balance and coordination

Personal protection

Question 7

What is flexibility? /2

Answer 7

Defined as the Range of Motion (ROM) possible around a joint

Ability to move freely about a joint and the elasticity of the surrounding tissues

Question 8

What are the benefits of flexibility? /9

Answer 8

Minimize the risks of injury

Improve performance

Reduce muscle tension

Prevent joint injury

Prevent muscle pain prior to exercise

Develops and maintains good posture

Decrease the severity of arthritis

Decrease post exercise soreness/muscle soreness

Proper balance between strength and flexibility can help prevent injury in all areas of the body

Question 9

What is body composition/weight management?

Answer 9

The make-up of the body determined by the proportion of body fat and lean body mass

Question 10

What are the benefits of body composition/weight management? /4(6)

Answer 10

Determine if:

• Victim to obesity
• victim to increased risks of injury
• poor fitness levels

Improvement in self-esteem

Improvement in energy levels

Increase in sense of well-being

Question 11

What is the frequency of cardiovascular endurance? /2

Answer 11

3-5 times a week

2 times a week for maintenance

Question 12

What is the frequency of muscular strength?

Answer 12

1-2 times a week per muscle group

Question 13

What is the frequency of muscular endurance?

Answer 13

2-3 times a week per muscle group

Question 14

What is the frequency of flexibility? /2

Answer 14

3-5 days a week

Or after each workout

Question 15

What is the intensity of cardiovascular endurance? /2

Answer 15

60-85% of Max Heart Rate(HR)

Rated Perceive Exertion (RPE): 2-4 comfortable to moderately hard

Question 16

What is the intensity of muscle endurance? /3

Answer 16

1-3 sets/exercise

15-25+ RM (>60 sec)

2-3 exercises per major muscle group

Question 17

What is the intensity of muscular strength? /3

Answer 17

2-5 sets/ exercises

5-10 Repetition Maximum (>60 sec)

2-5 exercises per major muscle group

Question 18

What is the intensity of flexibility?

Answer 18

Hold the stretch (static stretches) at the point of tension

Question 19

What is the point of tension? /2

Answer 19

When your body is pushed to its limits

A slight sensation of pain

Question 20

What is the duration of workout (time) for cardiovascular endurance? /2

Answer 20

20 - 60 minutes of continuous activity at an intensity level appropriate for you

1-2 minutes of high intensity intervals for at least 10 minutes can also be effective

Question 21

What is the duration of workout (time) for flexibility? /2

Answer 21

Static stretches held for 20-30 sec

Repeat teach stretch 2-3 times

Question 22

What type of workout for muscular endurance? /7

Answer 22

Sports

Walk

Jog

Bike

Body weight exercises

Callisthenics

Group fitness

Question 23

What type of workout for muscular endurance?

Answer 23

Free weights

Dumbbells

Barbells

Question 24

What type of workout for muscular strength? /2

Answer 24

Body weight

Tubing/elastics

Question 25

What type of workout for flexibility? /2

Answer 25

Static stretches AFTER workout

Dynamic stretches BEFORE workout

Question 26

What are the uses of thumb in fitness? /4

Answer 26

Always warm-up before exercises

Always cool-down after cardio exercise

Always to range of motion exercises and light sets before weight training or sports

Always stretch muscle groups worked at the end of the workout

Question 27

What is the Warm-Up? /10

Answer 27

Low intensity cardiovascular workout

Include 5-8 minutes of low intensity cardiovascular activity

Dynamic stretches/ROM exercises should be performed

If static stretches, after cardiovascular activity warms the muscle and joints

Prepares the body for the workout

Improves athletic performance

Increases body temperature

Increases oxygen supply to the muscles

Increase muscle elasticity and joint mobility

Prevents muscle/joint injuries

Question 28

What is the Cool-Down? /8

Answer 28

Lasts 2-5 minutes

Each stretch held for 30-t0 seconds

Keep moving until the HR and body temperature decreases

Prevent blood pooling in your lower limbs

Stretch after each workout

Prevent muscle stiffness

Maintain/improve flexibility level (2-3 times)

Stretch all muscles used in workout