Components Of Fitness

Question 1

What are the health related components of fitness?

Answer 1

Muscular strength 
Body composition
Flexibility 
Muscular endurance 
Cardiovascular fitness

Question 2

What is health?

Answer 2

A state of complete mental, physical and social wellbeing and not merely the absence of disease or infirmity

Question 3

The meaning of exercise?

Answer 3

A form of physical activity which maintains or improves health and/or physical fitness

Question 4

What does fitness mean?

Answer 4

The ability to meet the demands of the environment

Question 5

What does SPIRRFITT mean?

Answer 5

Specificity 
Progressive Overload
Individual Needs/Individuals
Rest
Recovery 
Frequency 
Intensity 
Time
Type

Question 6

What does progressive overload mean?

Answer 6

Making the body work harder than its used to

Overload must progress gradually so that fitness levels improve without injury

Question 7

What is reversibility?

Answer 7

Any adaption that takes place as a consequence of training will be reserved when you stop training

Question 8

What are SMART goals?

Answer 8

Specific 
Measurable
Achievable
Realistic 
Time bound

Question 9

What are the training methods?

Answer 9

Interval training 
Continuous training 
Fartlek training 
Circuit training 
Weight training 
Cross training

Question 10

What is interval training?

Answer 10

Interval training is defined as high intensity periods of work followed by defined periods of rest

Question 11

What is continuous training?

Answer 11

Continuous training is steady training. The working heart rate will not be very high and will normally last at least 20-30 min

Question 12

What is Fartlek training?

Answer 12

Slow- fast-slow-fast
Fartlek training is mainly suited for game players
Consists of a combination of fast and slow running, short bursts of activity followed by a rest

Question 13

What are the 3 stages of a warm up?

Answer 13

Warm up

1) Cardiovascular Warmup
2) Stretching Warmup
3) Specific Skills Practice

Question 14

What is the 3 parts that form the exercise session?

Answer 14

Warm up
Main activity
Cool down

Question 15

Explain the 3 stages of a warmup?

Answer 15

Cardiovascular warmup- to raise HR includes jogging/running 5-15 mins
Stretching warmup- stretch joints and muscle static and dynamic
Specific skills- activities related to the sort to refine skills and prepare

Question 16

Describe the main activity?

Answer 16

Main activity could be Skills session, Fitness session or Match/Competition, must last for 20 mins

Question 17

Describe the cool down?

Answer 17

The cool down is important as it disperses lactic acid produced during exercise
5-10 min to lower heart rate ( jogging/walking)
Only static stretches held 30-35 sec

Question 18

What is heart rate?

Answer 18

Is the number of times that the heart beats per minute

Question 19

What is the resting heart rate?

Answer 19

Is the heart rate at rest, it is normally between 60-80 beats per minute

Question 20

What’s the working heart rate?

Answer 20

Is the measurement of the heart rate during or immediately after exercise

Question 21

How do you work out the maximum heart rate?

Answer 21

220-your age

(220-15=205) my MHR

Question 22

What is the target heart rate?

Answer 22

Can be found by taking 60% of MHR as the lower threshold and 80% as the upper threshold

Question 23

What are the skill related components of fitness?

Answer 23

Agility 
Balance
Coordination 
Power
Reaction time
Speed