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fitness test Flashcards

1
Q

Physical literacy starts at the _________ (ages)

A

Active start stage (0-6)

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2
Q

Physically literate people consistently develop the _____________ and ability to _______, ________, _______, and _______ different forms of movement.

A

motivation, understand, communicate, apply, analyze

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3
Q

What do you aquire during the active start stage?

A

fundamental movement skills to be active

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4
Q

What age do children move into the fundamental stage?

A

6-9

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5
Q

What does TGFU stand for?

A

teaching games for understanding

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6
Q

What are the four sections to the total health model?

A

Physical, Mental, Social, Spiritual

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7
Q

What is Mental/Emotional health?

A

How you feel, think and behave, how you cope with the ups and downs of everyday life

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8
Q

What is social health?

A

How you deal and socialize with people and form relationships; support networks.

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9
Q

What is physical health?

A

Maintaining a healthy body and seeking medical care when needed.

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10
Q

Benefits of physical health

A

Reduces stress, strengthens heart and lungs, increases energy levels, helps you maintain/achieve a healthy body weight, improves your outlook on life

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11
Q

how is physical well-being ahieved?

A

Living an active lifestyle, eating a healthy diet, getting enough sleep, resisting disease, not smoking and avoiding the use of drugs

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12
Q

What is spiritual health?

A

Having direction and meaning (a purpose) in life. It involves the development of morals, values, and ethics

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13
Q

What is the sitt principle?

A

Everybody must be active (moderate to intense) at least 30-60 minutes per day for your overall health.

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14
Q

What is the opposite of physical activity and active living?

A

sedentary living

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15
Q

What is a common goal for steps a day?

A

10,000 steps

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16
Q

what percentage of north american adults report doing NO physical activity?

A

25%

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17
Q

___% of young adults are not physically active on a regular basis

A

50%

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18
Q

what does the S stand for in SITT?

A

sedentary

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19
Q

What does the I stand for in SITT?

A

interuptions, are you interrupting your sedentary behaviour?

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20
Q

What does the first T stand for in SITT

A

type, what type of activity?

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21
Q

What does the second T stand for in SITT?

A

Time, how long, how often?

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22
Q

What is cardiovascular fitness

A

The ability of the heart, blood vessels, blood, and lungs to supply oxygen and fuel to the muscles.

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23
Q

Whats the best type of exercise for improving cardiovascular fitness?

A

Aerobic exercises

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24
Q

What is muscular strength?

A

The ability to apply maximal force against a resistance ONE TIME.

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25
Q

Whats the best exercise to improve muscular strength?

A

Weight training

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26
Q

What is body composition

A

The ratio of fat to all other lean mas (muscle, bone, blood, other tissue)

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27
Q

if your ratio of body fat is higher than your fat free mass, what could you be putting yourself at risk of?

A

severe health problems such as obesity, high blood pressure type 2 diabetes, heart disease, fatigue, cancer etc.

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28
Q

why is some body fat necessary?

A

it can help protect internal organs, regulate hormones, provide us with energy

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29
Q

Whats the total body fat percentage for young men? young women?

A

12-15% for young men, 25-28% for young women

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30
Q

What is flexibility?

A

The range of motion around the joints

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31
Q

What is the purpose of warming up?

A

to prepare your muscles. you need to increase your muscles core temperature and dynamic stretching can accomplish this

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32
Q

What is muscular endurance

A

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

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33
Q

What are examples of muscular endurance training?

A

push ups, planks, russian twists

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34
Q

What does the F stand for in FIRM

A

frequency

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35
Q

IN order to improve the size and strength of your muscles, you need to achieve the criteria for firm _____ times per week

A

3-6

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36
Q

What does the I stand for in FIRM?

A

intensity

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37
Q

to improve your muscular strength and endurance you need to _____________

A

exercise your muscles until failure

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38
Q

What does the R stand for in FIRM?

A

Repetition

39
Q

In order to improve your muscular strength, you will need to achieve (R in FIRM)

A

Muscular failure

40
Q

What does the M stand or in FIRM?

A

Muscles

41
Q

In order to get results it is important to train all your (M in FIRM)

A

muscles groups, work your muscles from largest to smallest

42
Q

what does the F stand for in FITT?

A

Frequency

43
Q

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

A

3-6

44
Q

What does the I stand for in FITT?

A

Intensity

45
Q

In order to improve your heart and lung efficiency you need to exercise with your heart rate in your ______

A

Target zone

46
Q

Your target zone is ______% of your ________

A

60-90%, maximum heart rate

47
Q

How do you calculate your maximum heart rate?

A

Max HR= 220-age

48
Q

What does the first T in FITT stand for?

A

Time

49
Q

In order to improve the strength or heart and lungs you need to exercise for a minimum of ______ ___________

A

20 minutes, UNINTERUPTED

50
Q

What does the second T in FITT stand for?

A

Type

51
Q

In order to get results it is important to stick with your program for a minimum of _______________

A

6 weeks

52
Q

What are the top 3 leading causes of death in canada?

A

Cancer, Diseases of heart, Accidents

53
Q

What are the three rules to the Canadian physical activity guide lines for ages from 12-17?

A
  1. At least 60 minutes of moderate to vigorous intensity physical activity DAILY
  2. Vigorous intensity activities 3 days per week
  3. Activities that strengthen muscle and bone at least 3 times per week
54
Q

What are the two rules to the Canadian physical activity guide lines for ages from 19-64?

A
  1. 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)
  2. activities that strengthen muscle and bone at least 2 times per week
55
Q

What are the 5 health related components of physical fitness?

A

An active lifestyle, Healthy diet, Getting enough sleep, Resisting disease, No smoking and avoiding use of drugs

56
Q

What part of the body does the bench press work?

A

Chest

57
Q

What part of the body does the wide chest machine work?

A

Chest

58
Q

What part of the body does the incline press work?

A

Chest

59
Q

What part of the body does push ups work?

A

Chest

60
Q

What part of the body does DB flys on the incline press work?

A

Chest

61
Q

What part of the body does The hi row machine work?

A

Back

62
Q

What part of the body does the isolateral row work?

A

Back

63
Q

What part of the body does the 1 arm bent over row work?

A

Back

64
Q

What part of the body does Pull ups work?

A

Back

65
Q

What part of the body does supermans work?

A

Back

66
Q

What part of the body does Lat pull downs work?

A

Back

67
Q

What part of the body does 1 arm kettlebell row work?

A

Back

68
Q

What part of the body does Supine Bride with WP work?

A

Back

69
Q

What part of the body does Seated biceps machine work?

A

Biceps

70
Q

What part of the body does DB reverse curls work?

A

Biceps

71
Q

What part of the body does Bicep curls work?

A

Biceps

72
Q

What part of the body does Hammer curls work?

A

Biceps

73
Q

What part of the body does Planks work?

A

Abs

74
Q

What part of the body does Russian twists work?

A

Abs

75
Q

What part of the body does Seated abdominals work?

A

Abs

76
Q

What part of the body does Sprinter sit ups work?

A

Abs

77
Q

What part of the body does Behind the neck press work?

A

Shoulders/delts

78
Q

What part of the body does Lateral raises work?

A

Shoulders/delts

79
Q

What part of the body does DB reverse flys work?

A

Shoulders/delts

80
Q

What part of the body does DB lateral raise work?

A

Shoulders/delts

81
Q

What part of the body does front raise with weight plate work?

A

Shoulders/delts

82
Q

What part of the body does Tricep rope pull work?

A

Triceps

83
Q

What part of the body does seated triceps work?

A

Triceps

84
Q

What part of the body does Dips work?

A

Triceps

85
Q

What part of the body does DB overhead Ext work?

A

triceps

86
Q

What part of the body does Box jumps work?

A

legs

87
Q

What part of the body does jumping lunges work?

A

legs

88
Q

What part of the body does leg curl work?

A

legs

89
Q

What part of the body does leg extension work?

A

legs

90
Q

What part of the body does squat calf raises work?

A

legs

91
Q

What part of the body does seated squat work?

A

legs

92
Q

What part of the body does calf raise work?

A

legs

93
Q

What can lack of physical activity lead to?

A

Obesity, Higher risk of cardiovascular diseases, type 2 diabetes, clogged arteries, respiratory illness, some cancers

Fitness test (1 decks)

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