Health and Fitness

Question 0

Define fitness

Answer 0

The ability to meet the demands of the environment.

Question 1

Define health

Answer 1

A state of complete mental, physical and social well being, and not merely the absence of disease or infirmity.

Question 2

Performance

Answer 2

How well a task is performed/completed.

Question 3

Exercise

Answer 3

A form of physical activity done to improve one’s health and physical fitness

Question 4

Name all the health related fitness components

Answer 4

Cardiovascular fitness
Muscular endurance
Muscular strength
Flexibility
Body composition
Speed

Question 5

Name all the skill related fitness components

Answer 5

Balance
Reaction time
Agility
Co-ordination
Speed
Power

Question 6

Cardiovascular fitness and why it’s needed

Answer 6

The ability to exercise the whole body for long periods of time (stamina). Refers to the ability of your heart, lungs and muscles to consume, transport and utilise oxygen.

Helps the athlete work at a higher intensity for longer.

Question 7

Flexibility and why it’s needed

Answer 7

The range of movement possible at a joint.

Used by athletes to stretch and reach further.

Question 8

Muscular strength and why it’s needed

Answer 8

The force a muscle or muscle group can exert as they contract.
Helps athletes to hit, tackle and throw.

Question 9

Muscular endurance and why it’s needed

Answer 9

The ability to contract and relax voluntary muscles for certain periods of time without tiring.

Helps athletes to repeat certain movements for longer.

Question 10

Speed and why it’s needed

Answer 10

The rate at which a person is able to perform a task, movement or cover a distance in a period of time.

Helps athletes to move into position or avoid opponents quickly.

Question 11

Body composition and why it’s needed

Answer 11

Percentage of body weight which is fat, muscle or bone.

Helps athletes to learn how efficient their body is and suited for a particular sport or area of the sport.

Question 12

Agility and why it’s needed

Answer 12

The ability to change the position and direction of the body quickly and with control.

Helps athletes to react to a change and avoid opponents.

Question 13

Power and why it’s needed

Answer 13

The ability to use strength at speed.

Helps athletes to jump high, throw far or sprint quickly.
Power=strength x speed

Question 14

Balance and why it’s needed

Answer 14

The ability to retain the centre of mass over the base support when stationary (stationary balance) or moving (dynamic balance). Keep the body stable still or moving.

Helps athletes maintain a position or pose and not lose balance when moving.

Question 15

Reaction time and why it’s needed

Answer 15

The time it takes to respond to a stimulus. ‘Simple reaction time’ involves no decision making and ‘choice reaction time’ involves decision making.

Helps athletes respond faster to a change in the environment to gain an advantage over their opponents.

Question 16

Co-ordination and why it’s needed

Answer 16

The ability to link movement smoothly with two or more body parts simultaneously.

Helps athletes to effectively perform techniques and tasks such as running and controlling a ball.

Question 17

Benefits of regular exercise

Answer 17

Prevents obesity, injuries and many mental and physical diseases.

50% lower risk of type 2 diabetes
50% lower risk of colon cancer
30% lower risk of depression

Question 18

Examples of exercise habits

Answer 18

30 mins of moderate exercise, 5 days a week, raises your pulse and makes you sweat.

• walking the dog
• riding your bike
• change in daily life to promote more movement

Question 19

Cardiovascular fitness test

Answer 19

Bleep test or 12min cooper run

Question 20

Flexibility test

Answer 20

Sit and reach

Question 21

Speed test

Answer 21

30m sprint

Question 22

Muscular strength test

Answer 22

Grip dynamometer

Question 23

Balance test

Answer 23

Standing stork

Question 24

Reaction time test

Answer 24

Ruler drop test

Question 25

Agility test

Answer 25

Illinois agility test

Question 26

Co-ordination test

Answer 26

Two tennis ball toss/ alternate hand wall throw.

Question 27

Power test

Answer 27

Standing long jump or vertical jump

Question 28

Timing

Answer 28

The ability to coincide movements in relation to external factors.

Ball or opponent.