enhancing personal fitness

Question 1

what is a lifelong physical activity

Answer 1

activities that should make up the majority of your physical activity on a daily or weekly basis (walking)

Question 2

what does ricer stand for?

Answer 2

rest, ice, compression, elevation, referral

Question 3

name the health related fitness components

5

Answer 3

aerobic power, muscular stregnth, musclar endurance, flexibility and body composition

Question 4

what is aerobic power?

Answer 4

the ability to keep doing continuous physical activity over an extended period of time. (distance running, cyclists) (beep test)

Question 5

what is muscular strength?

Answer 5

the capacity of the muscles to perform a single maximal force (powerlifting) (grip strength)

Question 6

muscular endurance

Answer 6

the ability of a muscle or muscle group to repeat a force over a period of time (rowing) (pushup test, pull up test)

Question 7

flexibility

Answer 7

the range of movements about a joint (gymnastics) (sit and reach test)

Question 8

body composition

Answer 8

the percentage of kinds of fat in your body
- fat free mass (muscle, bone, water, connective tissue, organs, teeth
- fat mass (essential and non essential fat stores)
(waist circumference)

Question 9

name the skill related fitness components

6

Answer 9

balance, reaction time, muscular power, speed, agility, coordination, anaerobic capacity

Question 10

balance

Answer 10

an even distribution if weight enabling someone to remain steady (day to day activities and also things like throwing and jumping) (standing balance test)

Question 11

reaction time

Answer 11

time it takes your body to respond to an external cause (ball sports, sprint starts) (ruler tests or tapping tests)

Question 12

muscular power

Answer 12

the ability to perform a rapid force for a short time (weightlifting, passing the ball in basketball) (standing jump, baskeball throw)

Question 13

speed

Answer 13

how fast you can go from place to place - distance/time (short sprint like 50m) (any sprinting events)

Question 14

agility

Answer 14

the ability to change direction quickly without losing balance (illinois agility test) (skiing, basketball, netball)

Question 15

coordination

Answer 15

ability to perform motor skills smoothly (wall toss) (all sports)

Question 16

anaerobic capacity

Answer 16

total amount of work that can be done by the anaerobic system (produce energy without oxygen) (30 second wingate test) (sprinting events)

Question 17

2 ways to measure heartrate

Answer 17

• radical pulse (wrist)
• carotid pulse (neck, just below jaw)

Question 18

talk test

Answer 18

being able to talk during exercise determines the intensity you are performing at

Question 19

pyschological and physiological factors

Answer 19

pyschological
- motivation
- confidence
physiological
- fitness level
- soreness or injury
- skill level

Question 20

ways to increase fitness (behavioral strategies)

5

Answer 20

• subsituting alternatives (replacing behaviours with more active ones)
• enlisting social support (being active with someone else for encouragment)
• motivating and rewarding (understanding your motivations can help you achieve success)
• realistic goals (clear targets, priorities and expectations)
• reminding (set up a system that becomes automatic

Question 21

PRINICPLES OF FITNESS TRAINING

Answer 21

• frequency
• intensity
• duration
• type
• progression
• specificity