HOPE test

Question 1

What are some benefits of exercise

Answer 1

Lowers resting heart rate
Releases daily stress
Reduces risk of heart disease
Improves circulation and respiration
Maintains healthy weight

Question 2

Resting Heart Rate + average RHR

Answer 2

the number of beats per minute while your body is at rest (60 - 100 bpm)

Question 3

Maximum Heart Rate + calculation

Answer 3

is the age-related number of beats per minute of the heart (Maximum Heart Rate = 220 - Age

Question 4

Elements That Raise Resting Heart Rate

Answer 4

Caffeine
Nicotine
Asthma inhalers
Stress and anxiety
Stimulants (the following could raise your resting heart rate except)

Question 5

Recovery Heart Rate + average time to come down

Answer 5

is the average amount of time it takes your pulse to go from its target heart rate zone back down to your resting heart rate zone at the end of exercise. (3-5 min)

Question 6

Aerobic exercise + example

Answer 6

is activity that is steady enough to allow the heart to supply all the oxygen your muscles need. The term aerobic means “with oxygen.”
(Cross country)

Question 7

Anaerobic exercise + example

Answer 7

s activity done in short bursts. The term Anaerobic means “without oxygen.” When you do anaerobic activity, your body cannot supply blood and oxygen to the muscles as fast as the body needs it.
(10 yard sprint)

Question 8

Health Components (matching) + examples

Answer 8

Cardiovascular Endurance
(100 meter)
Muscular Strength
(max bench)
Muscular endurance
(5k)
Flexibility
(Splits)
Body composition

Question 9

Skill components + example

Answer 9

Agility (shuttle run)

Coordination (jump rope)

Balance (single leg bosu ball)

Power (verticle)

Reaction Time

Speed (40 yrd dash)

Question 10

progressive overload

Answer 10

In order for the body to make a physiological adaptation or produce a training effect, exercise should be performed at a level progressively above that at which the individual usually performs.