Fitness and Health

Question 1

Plyometric Drills

Answer 1

Rocket Jump
Stride Jump Crossover
Depth Jump
Box jump
Side Hop
Hexagon Drill
Single Leg Cone Hops
Long Jump and Sprint

Question 2

Benefits Resistance Training

Answer 2

Greater Efficiency for the Targeted Muscles
Reduced Risk of Injury
Better Posture
Consistency

Question 3

Types of Resistance

Answer 3

Isometric Resistance
Dynamic Constant Resistance
Dynamic Variable Resistance
Isokinetic Resistance

Question 4

Exercise Form & Technique

Answer 4

Alignment
Positioning
Range of Motion

Question 5

7 dimensions of Health

Answer 5

1. Physical
2. Social
3. Mental
4. Occupational
5. Emotional
6. Spiritual
7. Environmental

Question 6

3 concepts

Answer 6

Prevention
Health Education
Health Promotion

Question 7

Physical Fitness

Answer 7

• Cardio‐respiratory endurance
• Muscular Strength
• Muscular Endurance
• Flexibility
• Body Composition

Question 8

Psychological Fitness

Answer 8

• Emotion
• Self‐confidence
• Motivation
• Culture
• Personality
• Mental Image

Question 9

Motor Fitness

Answer 9

• Agility
• Coordination
• Balance
• Power
• Speed
• Reaction Time

Question 10

Principles of Training

Answer 10

 Individuality
 Adaptation
 Specificity
 Overload - FITT
 Progression
 Reversibility
 Recovery
 Variation

Question 11

FITT

Answer 11

 Frequency: 3‐5 days/week
 Intensity: 50‐85% of VO2max
or 60‐90% of HR max
 Time/Duration: at least 30 minutes
 Type: any exercise that uses large muscle groups
continuously over an extended period of time
Combination of Frequency, Intensity, and Duration
should amount to 1000‐2000 kcal/week

Question 12

Progressive Overload

Answer 12

All training must include these two
components
 Overload – to cause an adaptation, a system or
tissue must be exercised at a level beyond
which it is accustomed
 Progressive – a steady and gradual increase in
overload

Question 13

Progression

Answer 13

 Easy to Difficult
 General to Specific
 Quantity to Quality

Question 14

Intensity

Answer 14

The harder we train, the fitter we get
70-90% of MHR
60% of maximum heart rate may be enough for less fit children
Zone 2-4 for training, and 1 for recovery for children

Question 15

Training Zones

Answer 15

1 Recover 90%

Question 16

Periodization

Answer 16

Microcycle
During a week
4 training sessions (two periods of easy and medium days) with a few days off

Mesocycle
Four-week period
A hard week (2 x Zone 4, 1 x Zone 3, 1 x Zone 2) if followed by an easy week (1 x Zone 4, 1 x Zone 3, 2 x Zone 2), then a medium week (1 x Zone 4, 2 x Zone 3, 1 x Zone 2)

Macrocycle

Periods of weeks or months where emphasis is placed on particular training such as endurance, speed, technique, strength, etc.

Question 17

Warm Up

Answer 17

Benefits

More rapid and complete release of oxygen from haemoglobin

Increased release of oxygen from myoglobin

Reduced muscle viscosity

Increased blood flow

Increased joint mobility

Less injuries

Nerve impulses travel more rapidly

Question 18

Types of warming up

Answer 18

Passive
General
Specific

Question 19

Flexibillity

Answer 19

Warming the joint (45°C) produces 20% increase in ROM

Cooling the joint (18°C) results in 10% - 20% decrease in flexibility

Question 20

Modes of Stretching

Answer 20

Slow Static
Dynamic/Ballistic
Proprioceptive Neuromuscular Facilitation (PNF)