FITT

Question 1

The ability to use our joints through a full range of motion

Answer 1

flexibility

Question 2

4 basic flexibility movement

Answer 2

• flexion
• extension
• abduction
• adduction

Question 3

type of stretch that is performed with a partner

Answer 3

Passive-assisted stretch

Question 4

performing a particular static stretch, and once reached the maximum stretch, holding it for several seconds

Answer 4

static strecth

Question 5

type of stretch which includes bouncing or sudden movements of a particular body segment

Answer 5

ballistic stretch

Question 6

a type of stretch which combines movement and static exercise at the same time

Answer 6

dynamic stretch

Question 7

refers to the four important variable needed in the application of the different principles of exercise and creation of a comprehensive exercise program

Answer 7

FITT (Frequency, Intensity, Time and Type)

Question 8

• refers to the number of times you exercise
• number of days a person engages in a physical activity or exercise program in a week
• it should be performed at least 3 to 5 days per week to attain most benefits on the person’s specific benefit desired. It must be performed in a regular basis to be effective

Answer 8

frequency

Question 9

• how hard you will exert your effort during your exercise
• required exertion of intense physical activity to be performed or worked against a load greater than normal (overload)

Answer 9

intensity

Question 10

• amount of time you will be spending in your workout/exercise
• length of time the activity session is performed
• at least ___ minutes of exercise is recommended per day on at least 5 days a week (150 mins per week) or at least 20-25 mins of vigorous-intensity exercise is recommended per day on at least 3 days a week (75 mins/week)

Answer 10

Time, 30 minutes

Question 11

• type of exercise/workout you will engage in - goal setting
• examples of aerobic activities include walking, jogging, running, aerobic dance, swimming, and biking
• Sports related activities can be done such as bball, vball, badminton, and non-traditional games

Answer 11

type

Question 12

4 types of heart rate

Answer 12

• resting heart rate (RHR)
• maximum heart rate (MHR)
• training heart rate (THR)
• recovery heart rate (ReHR)

Question 13

heartbeats per minute while at rest or after a long period hour of rest. The lower it is, the better as it means the heart is functioning well. However, it may be relatively lower in athletes due to their very active lifestyle

Answer 13

Resting heart rate (RHR)

Question 14

Normal resting heart rate?

Answer 14

60 - 100 bpm

Question 15

Heartbeats per minute that a person may achieve given the effort exerted in a workout. Formula for this is 220 beats minus your present age

Answer 15

maximum heart rate (MHR)

Question 16

Formula to get maximum heart rate

Answer 16

220 beats - your age

Question 17

Sometimes called target heart rate, represents the heartbeats per minute attained right after an exercise or workout. For beginners, the expected minimum effort during a workout is 60%

Answer 17

Training Heart Rate

Question 18

Formula to get target heart rate (THR)

Answer 18

Maximum heart rate × 60%

Question 19

Heartbeats per minute which is taken after 5 - 10 minutes cool-down exercises.

Answer 19

recovery heart rate (ReHR)

Question 20

• the faster the heart recovers the more ___ the individual
• the slower the heart recovers, may mean _____________ or ______ that need attention

Answer 20

• fit
• cardiovascular problems, health issues

Question 21

3 phases of a complete exercise/workout

Answer 21

• warm-up/calisthenics
• workout proper
• cool down

Question 22

Prepares the entire body especially the heart and circulatory system before a physical or workout

Answer 22

Warm up

Question 23

Major component of the fitness program that you created — should follow the principle of training or the FITT formula with regards to frequency, intensity, time, and type of physical activity

Answer 23

Work-out proper

Question 24

Another important aspect of the training program as it will promote an effective and steady recovery from physical activity

Answer 24

Cool-down