Exercise, Eat, and Excel

Question 1

is the capacity of the body to do activities without undue exhaustion.

Answer 1

Physical Fitness

Question 2

Physical fitness can be divided into
two distinct categories:

Answer 2

components of health related fitness and components of skill related fitness

Question 3

Exercises that are done with the
intention of improving one’s physical
health and maintaining a healthy
lifestyle are included in the concept of
health-related fitness.

Answer 3

Health-Related Fitness

Question 4

The five c o m p o n e n t s o f health-related fitness include:

Answer 4

cardiovascular endurance
muscle strength
muscular endurance
flexibility
body composition

Question 5

is the ability of the lungs, heart, and blood vessels to deliver enough oxygen to the cells to meet the needs of longterm physical activity.

Answer 5

Cardiovascular Endurance

Question 6

can make it easier for you to carry out the tasks you need to do every day. Jogging, running, cycling, and swimming can enhance cardiovascular endurance.

Answer 6

Getting stronger in your heart and lungs

Question 7

is the capacity of the muscle to produce force during a relatively short period of time. Push-ups, sit-ups, lifting, squats, and lunges promotes this

Answer 7

Muscular Strength

Question 8

is the highest amount of force that a muscle group is able to pull or push in a single contraction. Circuit training, and bodyweight exercises are all good ways to build this.

Answer 8

Muscular Endurance

Question 9

This involves stretching and holding a muscle for 10–30 seconds.

When stretching this way, your brain relaxes the muscles that support your joints.

This type of stretching is generally best reserved for the cool-down phase of a workout

Answer 9

Static Stretching

Question 10

These are active movements that take your muscles and joints through a full range of motion.

This is usually done during a warm-up or can be done by itself like during a stretching break at work.

Examples include shoulder rotations, leg swings, walking lunges, and trunk twists.

Answer 10

Dynamic, or active, stretching

Question 11

These include exercises that elongate and stretch the muscle during movements, such as when performing
pilates, yoga, tai chi, and barre.

Answer 11

Dynamic Exercises

Question 12

Difference of Static stretching and Dynamic exercises

Answer 12

the muscles aren’t held in a single
position for a longer period of time.

Question 13

The purpose of _________ is to wake up the muscles needed for the upcoming exercise

Answer 13

dynamic movement

Question 14

It’s great to include _________ in a warmup routine before both endurance and strength training to prepare your body for movement.

Answer 14

dynamic stretching

Question 15

is the ability of a joint or group of joints to move through their full range of motion without pain or restriction

Answer 15

Flexibility

Question 16

Squats, lunges, and stretching

Answer 16

Flexibility

Question 17

how much of your body is made up of fat, bone, and muscle. It is a way for health professionals to figure out if a person is at a healthy weight for
their body

Answer 17

Body Composition

Question 18

are critical for improving body
composition.

Answer 18

Nutrition and exercise

Question 19

Burpees, pushups, squat jumps, lunges, and planking

Answer 19

Body composition

Question 20

Movement of your body requires the work of your skeletal muscles. Your muscles must use energy to move your body. Any movement of your body requiring energy is considered this.

Answer 20

Physical Activity

Question 21

Not all physical activity is considered this. This is considered planned, structured, and purposeful physical activity. The goal of this is to increase physical fitness.

Answer 21

Exercise

Question 22

Type of exercise that involves repetitive movements of large muscle groups done for a longer amount of time. Improves cardio-respiratory fitness and body composition. Examples include walking, jogging, cycling and swimming

Answer 22

Aerobic exercise

Question 23

Type of exercise that involves movements with added resistance for a determined amount of repetitions. Improves muscular strength, muscular endurance and body composition. Examples include exercises with dumbbells, weight machines,
kettlebells and resistance bands

Answer 23

Resistance training

Question 24

Domain of PA: vacuuming, completing
yardwork, clearing the dishes

Answer 24

Domestic/household

Question 25

Domain of PA: biking to work, walking to school, rollerblading to the store

Answer 25

Transportation

Question 26

Domain of PA: lifting or hauling weights for work or engaging in exerting physical activity during a work-related task

Answer 26

Occupational

Question 27

Domain of PA: physical activity which is completed in an individual’s leisure-time (i.e., swimming, jogging, hiking,
dancing, participating in weight-training regime

Answer 27

Leisure-Time

Question 28

the goal is to take body measurement using a weighing scale, tape measure or meter stick

Answer 28

Anthropometric Measurement

Question 29

is a test for Cardiovascular endurance level based on how quickly your heartrate will come back down after a physical activity.

Answer 29

3 minute step test

Question 30

is to test flexibility of the hamstring and hips using protractor, and meter stick. The goal is to keep both legs straight, lift one leg to the maximum angle while the other leg remains flat on the floor.

Answer 30

Hamstring and Flexor Test

Question 31

is a test for the shoulder flexibility. Record the length of the overlapped fingers.

Answer 31

Zipper Test

Question 32

is a test for abdominal muscle strength
and endurance. The goal is to perform curl-up with proper pacing (3 seconds per count). Place two tape marks 4 ½ inches apart on the floor.

Answer 32

Curl-up (Dynamic)

Question 33

is a test for the strength and endurance of the upper arm muscles

Answer 33

90-Degree Push Up (Dynamic)

Question 34

is a test for the muscular strength of the shoulder and upper arm. Record the obtained holding position.

Answer 34

Flexed Arm Support (Static)