Definitions

Question 1

Muscular Endurance

Answer 1

Focuses on prolonged muscle activity (holding or repeating actions)

Question 2

Muscular Strength

Answer 2

involves the maximum force a muscle can generate in a single effort (heavy weightlifting)

Question 3

Aerobic Power

Answer 3

The max rate at which the body can produce energy from oxygen during physical activity, it’s a measure how well the body’s systems work together to transport oxygen to the muscles

Question 4

Cardiorespiratory performance (Aerobic Power)

Answer 4

The ability of the heart and lungs to pump oxygen to the muscles

Question 5

Blood Oxygen Content (Aerobic Power)

Answer 5

The amount of blood pumped by the heart

Question 6

Heart Rate (Aerobic Power)

Answer 6

The rate at which the heart pumps blood

Question 7

Muscular Power

Answer 7

The ability of a muscle or group of muscles to exert a maximum amount of force in a short period of time. Examples of muscular power include fast leg kicks, explosive jumping, taking a big step and lifting your body while boarding a bus

Question 8

Plyometric exercises (Muscular Power)

Answer 8

These exercises involve quick, repetitive movements, such as jumping and plyometric push ups

Question 9

Isokinetic exercises (Muscular Power)

Answer 9

These exercises involve repetitive movements at a constant speed, while modifying the weight

Question 10

Flexibility

Answer 10

The ability of a joint or series of joints to move through an unrestricted, pain free range of motion

Question 11

Overload

Answer 11

Also known as progressive overload, is a training method that gradually increases the stress on your body to improve your strength and endurance

Question 12

Specificity

Answer 12

Is a type of exercise that is designed to improve a specific skill or ability. The principle pf specificity states that the body adapts to the type of physical activity it performs, so the more the specific the exercise, the greater the improvement

Question 13

Reversibility

Answer 13

The idea that fitness gains are lost when training stops. This can happen when training intensity decreases, or if an injury or illness prevents training, the effects of reversibility can be reversed by resuming training

Question 14

Skeletal muscle

Answer 14

is a tissue that allows you to move, maintain posture, and regulate body temp. it’s found throughout the body and makes up about 40% of a person’s body weight

Question 15

Cardiac Muscle

Answer 15

Also known as the myocardium, is the middle layer of the heart that pumps blood throughout the body. It’s made up of cardiomyocytes, which are individual cells that contract to generate the force needed to pump blood.

Question 16

contraction

Answer 16

Cardiac muscle contracts and relaxes rapidly and involuntarily to pump blood.

Question 17

Cardiac Output

Answer 17

The amount of blood pumped by the heart, which is determined by the heart and stroke volume.

Question 18

Isometric contraction

Answer 18

Muscle length remains the same/contraction is held

Question 19

Isotonic contraction

Answer 19

Both shortening and Lengthening of the muscle fibers

Question 20

Smooth muscle

Answer 20

A type of involuntary muscle that lines the inside of hollow organs. It has many functions, including moving food through the digestive system, regulating blood pressure and helping the lungs expand

Question 21

Cardiovascular disease

Answer 21

A general term for conditions affecting the heart for blood vessels

Question 22

Pulmonary Disease

Answer 22

A disease that affects the lungs and respiratory system. It can be by infection, smoking or exposure to air pollution

Question 23

Internal Motivation

Answer 23

Internal motivation to exercise is when you exercise because you enjoy the activity itself, rather than for a reward or outcome. It is a sustainable way to exercise that comes from your own values and goals

Examples: Enjoying the process of exercising, feeling good about taking care of your body, improving your health, increasing your energy, and reducing stress

Question 24

External motivation

Answer 24

External motivations for exercise is when a person is motivated to exercise because of external factors, such as rewards, recognition, or avoiding negative consequences.

Examples: Weight loss, Social rewards, prizes & fitness challenges

Question 25

RPE

Answer 25

Rated perceived exertion

Question 26

METS

Answer 26

Metabolic equivalent
1 MET = 3.5 ml O2 / kg / min

Question 27

Sedentary behavior

Answer 27

Any activity characterized by an energy expenditure of </=1.5 METs common sedentary behaviors include, watching tv, video gaming computer use, driving, reading, etc. consequences include risk of type 2 diabetes, coronary heart disease, premature mortality, unfavorable body comp, high blood glucose level, fitness and low self esteem

Question 28

METS for Light intensity, moderate intensity, moderate to vigorous and vigorous intensity physical activity

Answer 28

Light intensity physical activity: >1.5 (10pt scale) >3 METs

Moderate intensity physical activity: 4-6 (10pt scale) 3-6 METs

Moderate to vigorous intensity physical activity: 3 METs

Vigorous Intensity physical activity: 7-8 (10pt scale) >6 METs

Question 29

Health Related Fitness

Answer 29

Components of fitness that exhibit a relationship with health status (i.e.. aerobic, musculoskeletal and functional fitness). Ability to carry out daily tasks with vigor and alertness, without undue fatigue and with ample energy to enjoy leisure time pursuits and to meet unforeseen emergencies.

Question 30

Performance Related Fitness and its components

Answer 30

Physical training for a specific task like a recreational sport or a physically demanding job. Can be different from training for general health and fitness as it may include agility, speed, power and motor skill performance. It’s components are agility, balance, coordination, power, speed and reaction

Question 31

Trans-Theoretical Model

Answer 31

Pre-contemplation > contemplation > Preparation > action > maintenance

Question 32

Social Cognitive theory

Answer 32

Proposes that people learn through their experiences. Includes the notion of reciprocal determinism, which refers to the dynamic interaction between an individual (particular set of skills), their environment (social context) and their behavior (response to stimuli)

Question 33

Health Action Process Approach

Answer 33

Emphasizes the importance of appreciating that clients will be of different mindsets on their way to behavior change, and of tailoring interventions to those mindsets

Question 34

Concentric vs Eccentric Contraction

Answer 34

Concentric contraction: shortening of the muscle fibers to elicit a muscle contraction
Eccentric contraction: Lengthening of the muscle fibers to elicit a muscle contraction

Question 35

Sliding Filament Model

Answer 35

explains how muscles contract by describing the process where thin actin filaments slide past thick myosin filaments within a muscle fiber, causing the sarcomere to shorten and generate muscle tension; essentially, the muscle contracts as these protein filaments move relative to each other, not by the filaments themselves changing length.