fitness test Flashcards
Physical literacy starts at the _________ (ages)
Active start stage (0-6)
Physically literate people consistently develop the _____________ and ability to _______, ________, _______, and _______ different forms of movement.
motivation, understand, communicate, apply, analyze
What do you aquire during the active start stage?
fundamental movement skills to be active
What age do children move into the fundamental stage?
6-9
What does TGFU stand for?
teaching games for understanding
What are the four sections to the total health model?
Physical, Mental, Social, Spiritual
What is Mental/Emotional health?
How you feel, think and behave, how you cope with the ups and downs of everyday life
What is social health?
How you deal and socialize with people and form relationships; support networks.
What is physical health?
Maintaining a healthy body and seeking medical care when needed.
Benefits of physical health
Reduces stress, strengthens heart and lungs, increases energy levels, helps you maintain/achieve a healthy body weight, improves your outlook on life
how is physical well-being ahieved?
Living an active lifestyle, eating a healthy diet, getting enough sleep, resisting disease, not smoking and avoiding the use of drugs
What is spiritual health?
Having direction and meaning (a purpose) in life. It involves the development of morals, values, and ethics
What is the sitt principle?
Everybody must be active (moderate to intense) at least 30-60 minutes per day for your overall health.
What is the opposite of physical activity and active living?
sedentary living
What is a common goal for steps a day?
10,000 steps
what percentage of north american adults report doing NO physical activity?
25%
___% of young adults are not physically active on a regular basis
50%
what does the S stand for in SITT?
sedentary
What does the I stand for in SITT?
interuptions, are you interrupting your sedentary behaviour?
What does the first T stand for in SITT
type, what type of activity?
What does the second T stand for in SITT?
Time, how long, how often?
What is cardiovascular fitness
The ability of the heart, blood vessels, blood, and lungs to supply oxygen and fuel to the muscles.
Whats the best type of exercise for improving cardiovascular fitness?
Aerobic exercises
What is muscular strength?
The ability to apply maximal force against a resistance ONE TIME.
Whats the best exercise to improve muscular strength?
Weight training
What is body composition
The ratio of fat to all other lean mas (muscle, bone, blood, other tissue)
if your ratio of body fat is higher than your fat free mass, what could you be putting yourself at risk of?
severe health problems such as obesity, high blood pressure type 2 diabetes, heart disease, fatigue, cancer etc.
why is some body fat necessary?
it can help protect internal organs, regulate hormones, provide us with energy
Whats the total body fat percentage for young men? young women?
12-15% for young men, 25-28% for young women
What is flexibility?
The range of motion around the joints
What is the purpose of warming up?
to prepare your muscles. you need to increase your muscles core temperature and dynamic stretching can accomplish this
What is muscular endurance
The ability of a muscle to repeat muscle movements for a long period of time. This type of training usually uses our body as resistance
What are examples of muscular endurance training?
push ups, planks, russian twists
What does the F stand for in FIRM
frequency
IN order to improve the size and strength of your muscles, you need to achieve the criteria for firm _____ times per week
3-6
What does the I stand for in FIRM?
intensity
to improve your muscular strength and endurance you need to _____________
exercise your muscles until failure
What does the R stand for in FIRM?
Repetition
In order to improve your muscular strength, you will need to achieve (R in FIRM)
Muscular failure
What does the M stand or in FIRM?
Muscles
In order to get results it is important to train all your (M in FIRM)
muscles groups, work your muscles from largest to smallest
what does the F stand for in FITT?
Frequency
IN order to get the training effect that with improve the strength of your heart and lungs you need to achieve the FITT criteria _________ per week
3-6
What does the I stand for in FITT?
Intensity
In order to improve your heart and lung efficiency you need to exercise with your heart rate in your ______
Target zone
Your target zone is ______% of your ________
60-90%, maximum heart rate
How do you calculate your maximum heart rate?
Max HR= 220-age
What does the first T in FITT stand for?
Time
In order to improve the strength or heart and lungs you need to exercise for a minimum of ______ ___________
20 minutes, UNINTERUPTED
What does the second T in FITT stand for?
Type
In order to get results it is important to stick with your program for a minimum of _______________
6 weeks
What are the top 3 leading causes of death in canada?
Cancer, Diseases of heart, Accidents
What are the three rules to the Canadian physical activity guide lines for ages from 12-17?
- At least 60 minutes of moderate to vigorous intensity physical activity DAILY
- Vigorous intensity activities 3 days per week
- Activities that strengthen muscle and bone at least 3 times per week
What are the two rules to the Canadian physical activity guide lines for ages from 19-64?
- At least 150 minutes of moderate to vigorous intensity AEROBIC physical activity per week in bouts of 10 mins or more ( approx 20-25 mins per day/7 days a week)
- activities that strengthen muscle and bone at least 2 times per week
What are the 5 health related components of physical fitness?
An active lifestyle, Healthy diet, Getting enough sleep, Resisting disease, No smoking and avoiding use of drugs
What part of the body does the bench press work?
Chest
What part of the body does the wide chest machine work?
Chest
What part of the body does the incline press work?
Chest
What part of the body does push ups work?
Chest
What part of the body does DB flys on the incline press work?
Chest
What part of the body does The hi row machine work?
Back
What part of the body does the isolateral row work?
Back
What part of the body does the 1 arm bent over row work?
Back
What part of the body does Pull ups work?
Back
What part of the body does supermans work?
Back
What part of the body does Lat pull downs work?
Back
What part of the body does 1 arm kettlebell row work?
Back
What part of the body does Supine Bride with WP work?
Back
What part of the body does Seated biceps machine work?
Biceps
What part of the body does DB reverse curls work?
Biceps
What part of the body does Bicep curls work?
Biceps
What part of the body does Hammer curls work?
Biceps
What part of the body does Planks work?
Abs
What part of the body does Russian twists work?
Abs
What part of the body does Seated abdominals work?
Abs
What part of the body does Sprinter sit ups work?
Abs
What part of the body does Behind the neck press work?
Shoulders/delts
What part of the body does Lateral raises work?
Shoulders/delts
What part of the body does DB reverse flys work?
Shoulders/delts
What part of the body does DB lateral raise work?
Shoulders/delts
What part of the body does front raise with weight plate work?
Shoulders/delts
What part of the body does Tricep rope pull work?
Triceps
What part of the body does seated triceps work?
Triceps
What part of the body does Dips work?
Triceps
What part of the body does DB overhead Ext work?
triceps
What part of the body does Box jumps work?
legs
What part of the body does jumping lunges work?
legs
What part of the body does leg curl work?
legs
What part of the body does leg extension work?
legs
What part of the body does squat calf raises work?
legs
What part of the body does seated squat work?
legs
What part of the body does calf raise work?
legs
What can lack of physical activity lead to?
Obesity, Higher risk of cardiovascular diseases, type 2 diabetes, clogged arteries, respiratory illness, some cancers
