Fitness 3-4-5-6

Question 0

Aerobic/Cardiovascular endurance benefits

Answer 0

• Health benefits: lowers disease risk, improves heart and lungs, strengthens immune system
• Body composition: increases caloric expenditure, increases metabolism
• Psychological benefits: Reduces stress, improves sleep, improves concentration
• Quality of life: Increases enery levels, chance for social interaction

Question 1

Physical Fitness

Answer 1

• Aerobic/Cardiovascular endurance
• Muscular strength & endurance
• Flexibility
• Body composition/Weight management

Question 2

Muscular strength & endurance benefits

Answer 2

• Health benefits: lowers disease risk, improves heart and lungs, stenghtens immune system
• Body composition: inceases muscle mass, lowers fat
• Psychological benefits: Reduces stress, improves sleep, improves concentration
• Quality of life: Increases energy levels, improves posture

Question 3

Flexibility benefits

Answer 3

• Reduces muscle tension
• Helps prevent injury/muscle pain
• Good posture
• Decreases post exercise soreness

Question 4

Body composition/Weight management benefits

Answer 4

• Improvement in self-esteem
• Increased energy levels
• Better sense of well-being

Question 5

Physical fitness benefits

Answer 5

• Physical: Energy levels, posture, decrease body fat, HDL, reduces risk of disease, slows down aging
• Psychological: Relieves tension, stress, mood swings, improves sleep and self-image
• Social: Provides opportunities for social interactions
• Intellectual/Occupational: More productivity, lower medicare cost, disability days
• Spiritual/Emotional: Self-Appreciation and appreciation for healthy environment

Question 6

FITT

Answer 6

• Frequency
• Intensity
• Time
• Type

Question 7

Cardiovascular Endurance FITT

Answer 7

• Frequency: 3-5 times/week
• Intensity: 60-85% of Max HR
• Time: 20-60 minutes continuous
• Type: Walk, jog, swim, machines

Question 8

Muscular Strenght FITT

Answer 8

• Frequency: Each muscle 1-2 times/week
• Intensity: 3-5 sets, 5-8 Reps Max, 2-5 exercises/body part
• Time: 10-60 minutes
• Type: Machines, cables, body weight

Question 9

Muscular Strength & Endurance (General Fitness) FITT

Answer 9

• Frequency: Each muscle 2-3 times/week
• Intensity: 2-4 sets, 8-12 Reps Max, 1-4 exercises/body part
• Time: 10-60 minutes
• Type: Machines, cables, body weight

Question 10

Muscle Mass, Body Building FITT

Answer 10

• Frequency: Each muscle 1-2 times/week
• Intensity: 4-6 sets, 8-15 Reps Max, 3-6 exercises/body part
• Time: 10-60 minutes
• Type: Machines, cables, body weight

Question 11

Muscular Endurance FITT

Answer 11

• Frequency: Each muscle 2-3 times/week
• Intensity: 1-3 sets, 12-50 Reps Max, 1-3 exercises/body part
• Time: 10-60 minutes
• Type: Machines, cables, body weight

Question 12

Flexibility FITT

Answer 12

• Frequency: 3-5 days/week after each workout
• Intensity: Hold each stretch at the point of tension
• Time: Hold each stretch for 20-30 seconds/ repeat 2-3 times for best result
• Type: Static stretches, yoga

Question 13

How To Calculate Heart Rate Training Range

Answer 13

• Max heart rate = 220 - age
• Lower limit 60 or 70%= max HR x %
• Upper limit = max HR x 85%

Question 14

Pulse Sites

Answer 14

• Carotid pulse: on the neck

- Radial: on the thumb side of the wrist

Question 15

Repetitions Maximum (RM)

Answer 15

A weight that allows you to perform X reps but not X+1

Question 16

Rest Principle

Answer 16

48 hours rest for a specific muscle group