Fitness Quiz

Question 1

What is Fitness?

Answer 1

The ability to perform daily physical tasks with ease, to be able to do tasks related to sports or exercise without feeling unable to complete them or become easily injured, and to perform emergency tasks should the need arise.

Question 2

What are the 5 Components of Fitness?

Answer 2

Cardio-Respiratory, Muscular Strength, Muscular Endurance, Flexibility, Body Composition

Question 3

What is Cardio-Respiratory? (Fitness)

Answer 3

(Aerobic Fitness) - The process of the heart and lungs working efficiently for long period and vigorous activity, uses heavy loads of oxygen and breathing.

Question 4

What is Muscular Strength? (Fitness)

Answer 4

(Anaerobic Fitness) - Use of power to move objects or yourself, involves small bursts of energy and small bursts of oxygen.

Question 5

What is Muscular Endurance? (Fitness)

Answer 5

To be able to do a powerful movement over and over that requires strength or repetition and may include vigorous cardio as well.

Question 6

What is Flexibility? (Fitness)

Answer 6

The ability to move a joint through a full range of motion, involves stretching, bending, or twisting parts of the body (what about being double jointed?).

Question 7

What is Body Composition? (Fitness)

Answer 7

This is a measure of body fat % versus all other tissues, bones, muscles, etc. We also look at BMI or body mass index, a measure of the strain on the heart by analyzing your height versus weight (how does this affect body builders, football lineman, etc.).

Question 8

What is Aerobic Fitness?

Answer 8

Uses heavy loads of oxygen like distance running, swimming, hiking, cycling.

Question 9

What is Anaerobic Fitness?

Answer 9

Uses small amounts of oxygen in bursts like weight training, sprinting, short burst sports.

Question 10

What are the FITT Principles?

Answer 10

Frequency, Intensity, Time, Type.

Question 11

What is Frequency?

Answer 11

How often you do it; 4-6 Days a Week.

Question 12

What is Intensity?

Answer 12

How hard you work; 60-80%of your MAX heart rate (124-175 @ age 15).

Question 13

What is Time?

Answer 13

How long you do it; 1 hour of exercise per day.

Question 14

What is Type?

Answer 14

The type of exercises you do; Vary exercises to meet all components.

Question 15

What are parts of a safe workout/exercise plan?

Answer 15

Warm-Up, Stretching/Flexibility, Main Workout, Cool-Down.

Question 16

What is a Warm-Up?

Answer 16

Heats up muscles to increase blood flow and loosen joints to prevent injury.

Question 17

What is Stretching/Flexibility?

Answer 17

Movement through a full range of motion by stretching also prevents injury.

Question 18

What is a Main Workout?

Answer 18

Whatever exercise you are doing whether for fitness or sport and designed to target what you aim to accomplish (Specific).

Question 19

What is a Cool-Down?

Answer 19

More easy exercise after the hard workout to remove lactic acid from muscles with slowly moving blood flow and slow joint movement, helps eliminate stiffness, prevents injury in future exercise, brings heart rate back down to normal, removes lactic acid..

Question 20

REMINDER 1

Answer 20

Warm up and cool down should be related to the main exercise and warm the muscles and joints used in the exercise.

Question 21

What is Progression?

Answer 21

Gradually adding more volume to future workout, like more repetition or time.

Question 22

What is Overload?

Answer 22

Adding difficulty or challenge over future workouts, like more weight or speed.

Question 23

REMINDER 2

Answer 23

Doing too much too soon creates injury or burnout.

Question 24

What kinds of Heart Rates are there?

Answer 24

Resting Heart Rate, Standing Heart Rate, Maximum Heart Rate, Target Heart Rate.

Question 25

What is Resting Heart Rate?

Answer 25

(RHR) - Number of beats per minute while at rest, you check this right after waking up.

Question 26

What is Standing Heart Rate?

Answer 26

(SHR) - Number of beats per minute while sitting, standing, not engaged in exercise.

Question 27

What is Maximum Heart Rate?

Answer 27

(MHR) - the highest your heart rate can get based on your age (calculated as 220 minus age).

Question 28

What is Target Heart Rate?

Answer 28

(THR) - this is a range 60%-85% of your maximum heart rate, it is the range at which you get aerobic/cardio-respiratory benefit and can safely exercise without harming yourself.