G10 Fitness Activities

Question 1

This principle states that each one of us is unique by
gender, biological age, training age, body shape and sizes, race, and many more. For
example, if a person follows a training program and this person has improved a lot in
terms of strength. It doesn’t mean that another person can copy his program and gets
the same results

Answer 1

Principle of Individuality

Question 2

In this principle, the training program should be specific to the
target muscle group. The exercises included in the training program should be specific
also to the movement of the sport or activity. For instance, if you are into the sport of
rowing, you should be using a rowing machine to mimic the movement of rowing a
boat

Answer 2

Principle of Specificity

Question 3

From the root word “progress,” an individual should start
from the basic skills and gradual progress to a tougher training routine to reach a goal.
Example, a person may want to finish a marathon (43 km.). This individual should start
practicing from 3 km distance, then progress to 5km. After 5 km is 10 km until he
reaches his aim of 43km. This person must train for endurance.

Answer 3

Principle of Progression

Question 4

This principle states that if an individual wants to achieve

progress, he must add intensity or frequency to the program.

Answer 4

Principle of Overload

Question 5

This principle emphasizes that the body adapts to certain

stress.

Answer 5

Principle of Adaptation

Question 6

The body in its natural form is capable of repairing its own.
Rest and recovery are important in a strength training program.

Answer 6

Principle of Recovery

Question 7

This principle says that if a person stops training, he will
lose what he started. This is the reason why athletes should do active recovery even if
it’s the off-season.

Answer 7

Principle of Reversibility

Question 8

refers to the ability of the body to lift heavy weights

Answer 8

Strength

Question 9

refers to the activities that may help the body

get stronger

Answer 9

Strength training

Question 10

shows that training for strength and muscular endurance

should be done 2 to 3 times a week

Answer 10

Physical Activity Pyramid

Question 11

There should be a gradual increase in the _ of the

workout

Answer 11

intensity

Question 12

Benefits of Strength Training

Answer 12

Strength training may reduce injury

Question 13

Benefits of Strength Training

Answer 13

Training the back muscles may reduce the risk of having back problems and osteoporosis.

Question 14

Benefits of Strength Training

Answer 14

For athletes, strength training improves athletic performance.

Question 15

Benefits of Strength Training

Answer 15

Strength training may help you control your weight. Thus, it may help you feel and look better.

Question 16

refers to the ability of the heart to supply oxygen throughout the body; and the body’s ability to use this oxygen during activities

Answer 16

cardiovascular fitness

Question 17

both enhances cardiovascular fitness

Answer 17

Walking and Running

Question 18

Aerobic exercises like running should be done _ to _ times a week

Answer 18

3 to 5

Question 19

Aerobic exercises like running should be done 3 to

5 times a week within _ _ or _

Answer 19

20 minutes or more

Question 20

Running burns _ calories when done in _ minutes.

Answer 20

300, 20

Question 21

Walking burns _ calories

when done within _ minutes

Answer 21

100, 15

Question 22

Walking burns _ calories

when done within _ minutes

Answer 22

100, 15

Question 23

Benefits of Walking and Running

Answer 23

Since it enhances the cardiovascular system, it also enhances heart functions.

Question 24

Benefits of Walking and Running

Answer 24

Walking and running help maintain our ideal body weight.

Question 25

Benefits of Walking and Running

Answer 25

It helps in preventing unwanted diseases since it keeps the body active

Question 26

Benefits of Walking and Running

Answer 26

It also increases stamina

Question 27

Benefits of Walking and Running

Answer 27

When you walk or run with someone else, it promotes socialization.

Question 28

is a type of exercise that helps an individual develop

flexibility, strength, as well as balance

Answer 28

Yoga

Question 29

This type of yoga is challenging as it requires different types of yoga
poses in a continuous manner

Answer 29

Ashtanga Yoga

Question 30

This requires you to stay in a hot room while doing 26 types of poses

Answer 30

Bikram Yoga

Question 31

This type focuses on beginners learning to do basic poses

Answer 31

Hatha Yoga

Question 32

This is a challenging yoga that requires you to move from one pose to
another. Its focus is upper body strength, flexibility, and balance

Answer 32

Power Yoga

Question 33

This focuses on the movement of your breath in each part of the body. This
is ideal for beginners

Answer 33

Viniyoga

Question 34

Benefits of Yoga

Answer 34

It requires proper breathing and meditation which will make someone calm and
relaxed

Question 35

Benefits of Yoga

Answer 35

With the help of yoga, an individual’s posture will also be corrected as they need to
strengthen their core.

Question 36

pertains to exercises performed by a group of people

Answer 36

Group exercise

Question 37

If an individual wants to develop cardiorespiratory endurance, _
and _ class are appropriate.

Answer 37

Zumba, Hip-hop

Question 38

If an individual wants

to build his strength, _ is a good example of it.

Answer 38

Pilates

Question 39

For flexibility training, _ is a good example

Answer 39

Yoga

Question 40

is a fitness dance that combines Latin and various international music. It is a
combination of slow-intensity and high-intensity rhythm.

Answer 40

Zumba

Question 41

Benefits of Zumba

Answer 41

Sometimes, resistance or strength training is incorporated into Zumba

Question 42

Benefits of Zumba

Answer 42

Zumba is a type of aerobic exercise which means it requires a lot of oxygen when being
used as a work-out. Furthermore, Zumba promotes cardiovascular fitness, strengthens
the heart, keeps your weight ideal and enhances mood.

Question 43

started around 1970s. Dance moves such as breaking, locking and popping are popular. Hip-hop is known to have battles or showdown of dance moves between two groups.

Answer 43

Hip-hop dance

Question 44

_ is a sudden pause in movement

Answer 44

Locking

Question 45

_ is a sudden contraction

followed by a quick release

Answer 45

Popping

Question 46

is an exercise that focuses on the abdomen and pelvis, as well as targeting good posture. It requires proper technique and correct breathing.

Answer 46

Pilates

Question 47

. If a person is planning to try this
exercise, better to start slowly. Flexibility and joint mobility will be enhanced also. Pilates can
be done in _ minutes to more.

Answer 47

45

Question 48

SAFETY FIRST

Answer 48

Perform warm-up and stretching exercises properly.

Question 49

SAFETY FIRST

Answer 49

Stay well-hydrated by drinking plenty of water before, during and after the activity.

Question 50

SAFETY FIRST

Answer 50

Wear proper attire - a comfortable shirt, jogging pants and rubber shoes

Question 51

SAFETY FIRST

Answer 51

Don’t forget to cool down after the activity.