Exercise Physology & Fitness

Question 1

4 factors that determine fitness:

Answer 1

1. Body composition
2. Muscular strength
3. Aerobic Endurance
4. Muscle Flexibility

Question 2

2 factors that contribute to Body Composition:

Answer 2

1. Lean body mass

2. Body Fat

Question 3

Lean body mass consists of:

Answer 3

• muscle
• bones
• organs
• skin
• NOT fat

Question 4

What are the 2 Type of fat?

Answer 4

1. Storage fat

2. Essential fat

Question 5

Name 4 functions of Essential Fat:

Answer 5

1. Thermoregulation
2. Cushioning
3. Protection
4. Source of energy

Question 6

Fat cells are called? SPELL IT!

Answer 6

Adipocytes

Question 7

Adipocytes increase and decrease in size with _____________.

Answer 7

Weight loss and weight gain.

Question 8

Cell number is constant but volume can change. What kind of cells does this describe?

Answer 8

Adipocyte cells

Question 9

What are 3 methods used to determine % body fat composition:

Answer 9

1. Body measurements
2. Skinfold measurement
3. Electrical Impedance

Question 10

BMI stands for what? List the 2 measurements that it DOES take into account:

Answer 10

Body Mass Index

1. Hight
2. Weight

Question 11

What type of fat does skinfold measurement measure?

Answer 11

Subcutaneous fat

Question 12

What are the 3 skin fold measurements for men:

Answer 12

1. Chest
2. Abdomen
3. Thigh

Question 13

What are the 3 skinfold measurements locations for women:

Answer 13

1. Tricep
2. Suprailium
3. Thigh

Question 14

What is the measurement tool used in skinfold measurements?

Answer 14

Skin caliper

Question 15

Explain in one sentence how “electrical impedance” measures body fat:

Answer 15

Mild electric current is passes through the body, because most body tissue is mostly water it is a good conductor, fat is a bad conductor. Therefore it impedes flow of the current and the amount of imprudence is measures to determine % body fat.

Question 16

How do you increase muscle strength?

Answer 16

• resistance training

- high intensity / short duration

Question 17

How do you increase aerobic endurance?

Answer 17

• aerobic exercise

- less intense / longer duration

Question 18

What is characterized as aerobic activity?

Answer 18

Aerobic activity 20-30min 2-5 days / week

Question 19

What is the calculation for target heart rate?

Answer 19

(220 - age) x .65 = threshold HR

(220 - age) x .85 = max aerobic HR

Question 20

What is the test for muscle flexibility?

Answer 20

Sit & reach

Question 21

List the 4 benefits of cardo-respiratory training:

Answer 21

1. Slower HR due to Inc. stroke volume
2. Reduced BP (heart efficiency is inc. and vascularity is inc.)
3. Increased respiratory volumes
4. VO2 max is Inc. (cells develop inc ability to utilize available O2 in the blood)

Question 22

The energy requirements of each day consist of what 3 factors:

Answer 22

1. Daily physician activity
2. BMR / 24hrs (calories to run basic metabolic body functions)
3. Terminal effect of food (amount of energy used to digest food)