fitness

Question 1

Name 3 methods of training:

Answer 1

• continuous training
• interval training
• circuit training

Question 2

What is continuous training?

Answer 2

Working at a steady pace for a long period of time (20 min or more).

Question 3

What is interval training?

Answer 3

Periods of hard work followed by rest.

Question 4

What is circuit training?

Answer 4

A number of different exercises that you complete for a set amount of time e.g. press ups, sit ups, star jump, burpees, plank.

Question 5

FITT principle

Answer 5

Frequency- how often you exercise.
Intensity- how hard you exercise.
Time- how long you exercise.
Type- the method of training chosen.

Question 6

Examples of using the FITT principle:

Answer 6

Increase intensity on cross trainer by working at higher level.

Increase the time your are working for in the treadmill for working for seven minutes rather than six minutes.

Question 7

How to use a treadmill?

Answer 7

Always attach a safety clip
Always face forwards
Always have both feet in the treadmill.

Question 8

How to use a cross trainer?

Answer 8

Always face forwards.
Always have one foot on each side.
Make sure you set the machine to at least level three.

Question 9

How to use a bike?

Answer 9

Before you start make sure you know where the break is.
Always face forwards.
Always put feet in peddles.

Question 10

How to use a rower?

Answer 10

• place feet in foot straps
• always hold handle with 2 hands
• always face forwards

Question 11

How to use a stepper?

Answer 11

• always face forwards

- always have one foot on each side.

Question 12

What is your resting heart rate?

Answer 12

Your heart rate at rest. Normally between 60-90 bpm.

Question 13

What is your working heart rate?

Answer 13

Your heart rate when you are exercising.

Question 14

How to work out your maximum heart rate?

Answer 14

220-age

Question 15

What is your training zone? How do you work it out?

Answer 15

What your heart rate needs to be to improve your fitness.

Training zone = 60%-80% of maximum HR.

Question 16

Name all components of fitness:

Answer 16

Aerobic endurance/ cardiovascular fitness 
Muscular endurance 
Flexibility 
Speed 
Muscular strength

Question 17

What is aerobic endurance/cardiovascular fitness ?

Answer 17

Ability of heart and lungs to supply nutrients and oxygen to working muscles during sustained physical activity. (E.g. cross country, long distance running, long distance cycling, long distance swimming, long distance rowing)

Question 18

What is muscular endurance?

Answer 18

Ability of muscle to continue contracting over a sustained period of time against a light moderate load e.g. body weight. ( used in rowing,cycling,running )

Question 19

What is flexibility?

Answer 19

A good range of movement at all joints ( gymnastics, athletics, dance )

Question 20

What is speed?

Answer 20

Ability to move body parts quickly. ( used in badminton, football, netball, sprinting )

Question 21

What is muscular strength?

Answer 21

Maximum force a muscle or group of muscles can produce. ( e.g. shot put, rugby)