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2025: Semester 1 Exams > Fitness Exam > Flashcards

Fitness Exam Flashcards

1
Q

Name the 5 health related components of fitness.

A
  1. Cardiovascular Endurance
  2. Muscular Strength
  3. Muscular Endurance
  4. Flexibility
  5. Body Composition
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2
Q

Name the 6 skill related components of fitness.

A
  1. Agility
  2. Balance
  3. Coordination
  4. Power
  5. Reaction Time
  6. Speed
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3
Q

What is SMART?

A

Specific
Measurable
Achievable
Relevant
Time-bound

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4
Q

What is FITT?

A

Frequency
Intensity
Time
Type

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5
Q

What are the 3 components of a workout?

A

Warm up
Workout
Cooldown

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6
Q

Set

A

the number of cycles or groups of reps that you complete.

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7
Q

Rep

A

the number of times you perform a specific exercise

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8
Q

Endurance

A

high repetitions (15-20+ reps per set) with lighter weights (about 40-60% of your 1-rep max).

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9
Q

Strength

A

low repetitions (3-8 reps per set) with heavier weights (about 75-90% of your 1-rep max).

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10
Q

What are the general recommendations for rest between sets?

A

at least 1 minute

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11
Q

List all of the safety procedures that one should follow while training in a fitness/conditioning environment.

A

Have a partner
Familiarize yourself with proper use of all equipment
warm-up
proper breathing
technique
Wear a safety belt
Use collars on olympic bars
Control the speed of lifts
Progress slowly
Allow for proper rest between training days
Be alert at all times
Act responsibility at all times
Return ALL equipment

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12
Q

t the 10 steps for proper lifting technique.

A

Feet Shoulder Width Apart
Knees Slightly Bent
Back Straight
Abdominal Tight
Shoulders Back
Comfortable Grip
Lift Slowly
Lift through full ROM (Range of Motion)
Breathe through each repetition
Return weight when complete

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13
Q

Outline proper breathing technique while lifting.

A

Take a breath at the start. As you bring the weight up and contract the muscle breathe OUT. As you return the weight to the starting position and the muscle is relaxing breath IN

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14
Q

Discuss the role and purpose of a spotter.

A

Assist the lifter when help is needed to keep weight moving smoothly and in a steady motion

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15
Q

Psychological benefits

A

Reduced stress
Improved mood
Enhanced self esteem
Reduced anxiety and depression
Better focus
Enhanced sleep

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16
Q

Physical benefits

A

Improved range of motion
Strength and endurance improvement
Increased bone density
Cardiovascular health

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17
Q

Provide examples of common barriers that interfere with training or reaching fitness goals.

A

Lack of time
Lack of motivation
Injuries
Lack of energy

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18
Q

List a variety of strategies that help motivation levels.

A

Workout buddy
Music
Social media
Reward system
Fitness community
Quotes
Goal setting

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19
Q

Smooth muscle

A

Found in the linings of ORGANS

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20
Q

skeletal muscle

A

Attached to BONES by tendons
Voluntary Contracts when messages are sent from our nervous system

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21
Q

Cardiac muscle

A

Found only in the HEART

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22
Q

How many skeletal muscles are in the human body?

A

over 600

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23
Q

What is the role of muscle?

A

CREATE MOVEMENT
Maintaining posture.

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24
Q

What attaches muscle to bone?

A

Tendons

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25
Q

Origin

A

is the attachment of the muscle on the IMMOVABLE bone.

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26
Q

Insertion

A

is the attachment of the muscle on the MOVABLE bone.

27
Q

Type I (Slow-Twitch) Fibers

A

High endurance, low power output.
Primarily use aerobic energy systems.
Resistant to fatigue, suited for prolonged activities

28
Q

Type II (Fast-Twitch, Oxidative) Fibers

A

Moderate endurance and power.
Use both aerobic and anaerobic energy systems.
Fatigue more quickly than Type I fibers but more resistant than Type IIb.

29
Q

Type III (Fast-Twitch, Glycolytic) Fibers

A

High power output, low endurance.
Primarily use anaerobic energy systems (glycolysis).
Fatigue quickly, but capable of producing maximal force for short bursts.

30
Q

Isotonic

A

SHORTENING & LENGTHENING OF THE MUSCLE
Traditional Weight Training Exercises (Bicep Curls)
Shot Put

31
Q

Isometric

A

CONTRACTION WITH NO CHANGE IN THE FIBRE LENGTH.
Wall Sit
Plank

32
Q

Isokinetic

A

CONTROLLED SHORTENING AND LENGTHENING AT A CONSTANT RATE OF SPEED – USUALLY INVOLVING A SPECIALIZED MACHINE CALLED AN ISOKINETIC DYNAMOMETRE
Used in functional rehabilitation (ACL repair)
Swimming (water resistance)
Cycling

33
Q

What is hypertrophy?

A

an increase muscle size. Muscle growth depends on the muscle fibre type activated and the pattern of recruitment.

34
Q

How do muscles contract? What initiates the movement?

A

is initiated by an electrical charge from the central nervous system.

35
Q

strength/endurance reps/weight

A

High Repetitions (15+) with light resistance (30-50% of 1RM)

36
Q

Power reps/weight

A

medium number of repetitions (6-10) with medium to heavy resistance (70-80% of 1RM)

37
Q

Max strength reps/weight

A

medium number of repetitions (6-10) with medium to heavy resistance (70-80% of 1RM).

38
Q

Muscle size/strength reps/weight

A

This requires a low number of repetitions (1-5) with heavy resistance (80-100% of 1RM).

38
Q

Progression

A

refers to the rate of which the overload is applied. Increases should be gradual.

38
Q

Overload

A

states that in order to achieve adaptation (improvement) a greater than normal load needs to be applied.

38
Q

Specificity

A

in order to get better at any type of activity you need to perform that activity.

39
Q

womans average RHR

40
Q

factors that improve heart health

A

Daily Exercise
Fruits & Vegetables
Limit Sodium
Limit Alcohol and drug consumption
Healthy Body Weight

41
Q

man average RHR

42
Q

Define exercise pulse

A

refers to the heart rate measured during physical activity or exercise

43
Q

What is target heart rate?

A

he heart rate you want to reach when working out
220 - age x 70% = target heart rate

44
Q

What is Maximum Heart Rate?

A

The maximum rate your heart should hit
220 - age = max heart rate

45
Q

What is an Ergogenic Aid?

A

anything that gives you a mental or physical edge while exercising or competing.

46
Q

List the 5 categories of Ergogenic Aids

A

MECHANICAL AIDS
Weight Training
PHARMACOLOGICAL AIDS
Anabolic Steroid
PHYSIOLOGICAL AIDS
Acupuncture
PSYCHOLOGICAL AIDS
Cheering
NUTRITIONAL AIDS
Carbohydrate Loading

47
Q

Define doping.

A

the use of a banned method or substance that improves an athlete’s mental or physical condition thereby enhancing their performance

48
Q

What does WADA stand for?

A

WORLD ANTI-DOPING AGENCY

49
Q

List the 5 classes of substances

A

ANABOLIC AGENTS
Increase strength and muscle mass
PEPTIDE HORMONES & GROWTH FACTORS
Enhance oxygen transfer/increase endurance
BETA-2 AGONISTS
Reduce fatigue and increase recovery rate
HORMONE ANTAGONISTS/MODULATORS
Counteract side effects of steroids
DIURETICS/MASKING AGENTS
Dilute concentrations of urine samples
Enhancement of oxygen transfer including

50
Q

List 4 substances that are banned during competition only.

A

STIMULANTS
CANNABINOIDS
NARCOTICS
GLUCOCORTICOIDS

51
Q

Low GI

A

Popcorn
Banana (unripe)
Milk
Chickpeas

52
Q

medium GI

A

Corn
Grapes
Lentil soup

53
Q

high GI

A

Carrot
Watermelon
Rice milk

54
Q

Discuss the importance of eating breakfast.

A

Boosts Energy Levels
Improves Metabolism
Enhances Cognitive Function
Improves Mood and Reduces Stress

55
Q

What does our body do with excess calories that aren’t used?

A

it stores them for future use.
Storage as Fat
Storage as Glycogen

56
Q

Carbohydrates

A

4 Calories per gram

57
Q

protiens

A

4 calories per gram

58
Q

fats

A

9 calories per gram

59
Q

Which foods do not require a food label?

A
  1. Fresh Fruits and Vegetables:
  2. Raw Meat and Poultry:
  3. Eggs:
60
Q

What is considered a “high source” of fibre?

A

5g per seving

61
Q

What is the RNI

A
  1. Carbohydrates:
    RNI: 45-65% of total daily calories
  2. Proteins:
    RNI: 10-35% of total daily calories
  3. Fats:
    RNI: 20-35% of total daily calories

2025: Semester 1 Exams (3 decks)

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