Components Of Fitness

Question 1

Components of the fitness

Answer 1

• cardiovascular endurance
• flexibility
• muscular strength
• muscular endurance

Question 2

FITT principle

Answer 2

(F) frequency
(I) intensity
(T) time
(T) type

Question 3

Cardiovascular Endurance

Answer 3

The ability of the heart and lungs to supply oxygen and energy to the muscles

Question 4

Flexibility

Answer 4

The specific range of motion possible at a joint. Flexibility in sports allows us to perform certain skills more efficiently; flexibility is also important in other sports to aid performance and decrease the risk of injury.

Question 5

Muscular strength

Answer 5

The ability to exert force or lift a heavy weight. When weight training, it is the maximum force that can be exerted in a single effort.

Question 6

Muscular endurance

Answer 6

The ability of a muscle to make repeated sub-maximal contractions over a period of time

Question 7

Cardiovascular endurance - frequency

Answer 7

• maintenance: 3 times/week
• improvements: 3-5 times/week
• fat loss: 5-7 times/week

Question 8

Flexibility - frequency

Answer 8

Maintenance and improvement:

3 times/week

Question 9

Muscular strength - frequency

Answer 9

Train each muscle group 1-2x/week

Question 10

Muscular endurance

Answer 10

The ability of a muscle to make repeated sub-maximal contractions over a period of time

Question 11

Cardiovascular endurance - intensity

Answer 11

• target heart rate zone*
• maintenance and fat loss: 60-75% MHR
• improvements: 75-85% MHR

Question 12

Flexibility - intensity

Answer 12

Stretch to the point of mild discomfort (not sharp pain) in the muscles

Question 13

Muscular strength - intensity

Answer 13

Choose a weight that allows you to complete only 1-6 repetitions before fatiguing

Question 14

Muscular endurance - intensity

Answer 14

Choose a weight that allows you to complete 15-30+ repetitions before fatiguing

Question 15

Cardiovascular endurance - time

Answer 15

• maintenance: 20 - 30 min
• improvement: 30 - 45 min
• fat loss: 45 - 60+ min

Question 16

Flexibility - time

Answer 16

• minimum 10 seconds per stretch

- up to 30+ seconds per stretch

Question 17

Muscular strength - time

Answer 17

• up to an hour workout
• 1-5 sets per exercise, depending # of muscle groups to be trained in a day
• rest 2-3 minutes between sets

Question 18

Muscular endurance- time

Answer 18

• workout length varies
• 3-5 sets per exercise, depending on # of muscle groups trained
• rest 30 seconds to 2 minutes between sets

Question 19

Cardiovascular endurance - type

Answer 19

-continuous exercise that involve as many large muscle groups as possible (e.g. cycling, jogging, swimming, etc.)

Question 20

Flexibility - type

Answer 20

• static stretching (i.e. slow, sustained stretch)
• PNF (assisted stretching)
• dynamic stretches/warm ups

Question 21

Muscular strength - type

Answer 21

Resistance training (i.e. weights, machines, body weight, medicine balls, etc.)

Question 22

Muscular endurance - type

Answer 22

Resistance training (i.e. weights, machines, body weight, medicine balls, etc.)

Question 23

Load

Answer 23

The weight or amount of resistance used in the performance of an exercise. The load can be a dumbbell, barbell, a setting on a machine, rubber tubing, your body, or any other substance that is used as a weight

Question 24

Repetition

Answer 24

A single complete action of an exercise from the starting position to completion and back to the starting position. A repetition is also called a rep.

Question 25

Set

Answer 25

The number of complete and continuous repetitions of an exercise

Question 26

Compound exercises

Answer 26

Exercises that will target more than one muscle group; action will involve more than one joint. Compound exercises should be performed FIRST, prior to isolation exercises.

Question 27

Isolation exercises

Answer 27

Exercises that targets ONE muscle group; action will involve only one joint. Isolation exercises should be performed AFTER compound exercises.

Question 28

Muscle toning

Answer 28

Ton increase the definition and time of muscles:
Frequency: train each muscle group 3-5x/week
Intensity: the number of repetitions to 7-14 and slightly increase the load weight (choose a weight amount that creates fatiguing after 7-14 repetitions)
Time: 3-5 sets per target muscle group
Type: resistance training