Module 1: The Healthiest and Fittest ME

Question 1

The combination of all the tissues that make up the body such as
bones, muscles, organs, and body fat.

Answer 1

Body Composition

Question 2

The ability of the heart, lungs, blood vessels, and blood to work
efficiently and to supply the body with oxygen.

Answer 2

Cardiovascular Endurance

Question 3

The ability to use your joints fully through a wide range of motion.

Answer 3

Flexibility

Question 4

The ability to use muscles for a long period of time without tiring.

Answer 4

Muscular Endurance

Question 5

The ability of the muscles to lift a heavy weight or exert a lot of force
one time.

Answer 5

Muscular Strength

Question 6

A person who is free from illnesses and can do physical or sports activities and still has
an extra energy to do more activities is considered to be physically fit. Physical fitness is a
combination of health fitness and body fitness.

Answer 6

Physical Fitness

Question 7

This is primarily associated with disease prevention and functional health. Participating
in regular health-related fitness helps you control your weight, prevents diseases and illness,
improves mood, boosts energy and promotes better sleep.

Answer 7

Health Related Fitness

Question 8

The ability to change body positions quickly and keep the body under control when moving.

Answer 8

Agility

Question 9

The ability to keep the body in a steady position while standing and moving.

Answer 9

Balance

Question 10

The ability of the body parts to work together when you perform an activity.

Answer 10

Coordination

Question 11

The ability to combine strength with speed while moving.

Answer 11

Power

Question 12

The ability to move quickly once a signal to start moving is received.

Answer 12

Reaction Time

Question 13

The ability to move all or a part of the body quickly.

Answer 13

Speed

Question 14

It refers to the soundness of the heart and lungs which contributes to the ability to resist disease.

Answer 14

Organic Vigor

Question 15

______ according to a study by Buckworth and Dishman, is the “planned, structured,
repetitive bodily movements that someone engages in for the purpose of improving or
maintaining physical fitness or health.

Answer 15

Exercise

Question 16

________ activities, also called endurance activities, are physical activities in which people
move their large muscles in a rhythmic manner for a sustained period.

Answer 16

Aerobic

Question 17

This kind of activity, which includes resistance training and lifting weights, causes the body’s muscles to work or hold against an applied force or weight.

Answer 17

Muscle-Strengthening Activity

Question 18

This kind of activity (sometimes called weight-bearing or weight-loading activity) produces a force on the bones that promotes bone growth and strength.

Answer 18

Bone-Strengthening Activity

Question 19

1. Lack of time
2. Social Support
3. Lack of Energy
4. Lack of Motivation
5. Fear of Injury
6. Lack of Skill
7. High Costs and Lack of Facilities
8. Weather Conditions

Answer 19

Barriers to Physical Activities

Question 20

• capacity of the body to do activities without exhaustion
• health related and skill-related fitness

Answer 20

Physical Fitness

Question 21

-exercises done with the intention of improving one’s physical health
-includes maintaining a healthy lifestyle
-cardiovascular endurance, flexibility, muscular endurance, muscular strength, and body
composition

Answer 21

Health Related Fitness

Question 22

• capacity to perform during games and sports
• agility, balance, coordination, power, reaction time, and speed

Answer 22

Skill-related fitness

Question 23

• ability of the lungs, heart, and blood vessels to deliver enough oxygen to the cells to
  meet the needs of long-term physical activity

Answer 23

Cardiovascular endurance

Question 24

• capacity of the muscle to produce force during a relatively short period of time
• push-ups, sit-ups, lifting, squats

Answer 24

Muscular strength

Question 25

- highest amount of t=force that a muscle group is able to push or pull in a single contraction - circuit training, bodyweight exercises

Answer 25

Muscular endurance

Question 26

- ability of joint or group of joint to move through their full range of motion without pain or restriction - squats, lunges, and stretching

Answer 26

Flexibility

Question 27

- stretching and holding a muscle for 10-30 seconds - may increase the risk of injury prior to activities that rely on joint support such as weight training - best reserved for cool down phase

Answer 27

Static Stretching

Question 28

- activities or movements that take your muscles and joints through a full range of motion - usually done during warm-ups - shoulder rotations, leg swings, walking lunges, trunk twists

Answer 28

Dynamic Stretching

Question 29

- exercises that include and stretch the muscle during movements - pilates, yoga, tai chi, barre - to wake up the muscles that are needed for upcoming exercises - done before endurance and strength training

Answer 29

Dynamic Exercises

Question 30

- how much of our body is made up of fat, bones, and muscle - a way to figure out if a person is aa healthy weight for their body - burpees, push-ups, squat jumps, lunges, planking

Answer 30

Body composition

Question 31

- movement of the body that requires the work of skeletal muscles - any movement of the body requiring energy is considered physical activity - any movement of the body that requires energy expenditure

Answer 31

Physical Activity

Question 32

- not all physical activity is exercise - planned, structured, and purposeful physical activity - the goal is to increase physical fitness

Answer 32

Exercise

Question 33

- repetitive movements of large muscle groups done for a long time - improves cardio-respiratory fitness and body composition - walking, jogging, cycling, and swimming

Answer 33

Aerobic Exercises

Question 34

- movements with added resistance for a determined amount of repetitions - improves muscular strength, muscular endurance, and body composition - exercises with dumbbells, weight machines, kettlebells, and resistance bands

Answer 34

Resistance Training

Question 35

* Domestic / Household- vacuuming, completing yardwork, clearing the dishes * Transportation- biking to work, walking to school * Occupational- lifting or handling weights for work or engaging in exerting physical activity * Leisure time- physical activity which is completed during an individual’s leisure time

Answer 35

Domains of Physical Activity

Question 36

* Lack of time- busy schedules * Social Support- without encouragement and company * Lack of energy- feeling tired or low energy * Lack of motivation- challenging to stay committed * Fear of injury- concerns about getting hurt * Lack of skill- hesitant to try, not knowing how to do certain activities * High cost and lack of facilities- expensive gym membership or limited facilities * Weather conditions- bad weather

Answer 36

Barriers to Physical Activity

Question 37

- patterns and behaviors surrounding how, when, and what people eat

Answer 37

Eating Habits

Question 38

- balanced meals, portion control, regular mealtimes, nutrient-rich foods

Answer 38

Good Eating Habits

Question 39

- skipping meals, overeating, consuming too much junk foods

Answer 39

Bad Eating Habits

Question 40

- to assess overall physical fitness levels by conducting cardiovascular, muscle endurance and flexibility tests - to track fitness levels and make improvements

Answer 40

Fitness Self-Assessment

Question 41

- to take body measurement using weighing scale, tape measure, meter stick BMI Formula = weight in kg/ (Height in mete)r x (Height in meter) WHR Formula = waist circumference (cm)/Hip circumference (cm)

Answer 41

Anthropometric measurements

Question 42

- test for cardiovascular level based on how quickly your heart rate will come back down after a physical activity

Answer 42

. 3-minute step test-

Question 43

- to test flexibility of the hamstring and hips using protractor, and meter stick. - the goal is to keep both legs straight, lift one leg to maximum angle while the other leg remains flat on the floor

Answer 43

Hamstring and Flexor Test

Question 44

- test for the shoulder flexibility, length of overlapped fingers is recorded

Answer 44

. Zipper Test

Question 45

– test for abdominal muscle strength and endurance - goal is to perform curl-up with proper pacing (3 seconds per count)

Answer 45

Curl-up (Dynamic)

Question 46

test for strength and endurance of the upper arm muscles

Answer 46

90-degree push-up (dynamic)

Question 47

- test for the muscular strength of the shoulder and upper arm.

Answer 47

Flexed-Arm Support (Static)