Physical Fitness

Question 1

How is maximum heart rate calculated and what are the recommended heart rate zones during exercise?

Answer 1

Maximum heart rate = 220 - age
60 - 85% of maximum heart rate for at least 20 minutes

Question 2

What are the recommendations for Physical Activity Levels?

Answer 2

The exercise recommendation for children ages 6 - 18, is to complete 60 minutes per day of moderate to vigorous activity within 60 -75% of maximumheart rate

Question 3

What are the training principles?

Answer 3

Progressive overload
Specificity
Variety
Reversibility
Warm Up
Cool down

Question 4

What is progressive overload?

Answer 4

Gradually increasing the intensity of workouts over time
E.g. doing 10 pushups to 20 pushups over time
One benefit is that it helps a person from reaching a point where the exercise they are undertaking no longer becomes challenging or effective

Question 5

What is specifictiy?

Answer 5

The way the body responds to physical activity, specifically to the activity itself
E.g. someone jogging can expect their running to improve
One benefit is that it helps you reach your goals and avoid injuries that could occur due to poor or incorrect preparation

Question 6

What is variety?

Answer 6

Ensuring training sessions use multiple training methods and types, as will as exercises within these methods.
E.g a good workout should incorporate exercises with exercises to improve cardio and strength
One benefit is that is prevents boredom and ensures complete and full development of fitness

Question 7

What is reversability?

Answer 7

States that when a person stops exercising, they will lose their progress.
E.g. maintaining a program to improve performance of a sport over time before a competition
One benefit is that it provides an incentive for people doing exercise to keep doing it.

Question 8

What is a warm up?

Answer 8

Getting ready for exercise by slowly warming up the heart and blood vessels. This happens by raising the body temperature.
Band work before playing tennis
One benefit is that It reduces risk of injury

Question 9

What is a cool down?

Answer 9

The gradual decrease of heart rate and blood flow
E.g. walking after a run
One benefit is that it reduces stiffness and cramping within the muscles.

Question 10

What is included in the FITT Principle?

Answer 10

Frequency, Intensity, Time and Type of exercise

Question 11

What is frequency?

Answer 11

How often the exercise is being performed
E,g, going to the gym 3 times a week
This is important because it allows the athlete to feel the benefit and know when they are overworking themselves

Question 12

What is intensity?

Answer 12

How hard the exercise is being performed
E.g. doing high intensity training drills at 60%-75% of an athlete’s maximum heart rate
This is important because it means an athlete will get more out of an exercise

Question 13

What is time?

Answer 13

How long the exercise is being performed
E.g. doing a workout for 20 minutes
This is important because it describes how long the exercise will take

Question 14

What is type?

Answer 14

What kind of exercise is being performed
E.g. swimming
This is important because what type of exercise is done affects different skills and parts of the body

Question 15

What are health related components of fitness?

Answer 15

Five health-related components of fitness help improve athletes’ overall health and well-being. They include cardiovascular endurance, flexibility, muscular strength, muscular endurance and body composition

Question 16

What is cardiovascular endurance?

Answer 16

Cardiovascular endurance is the ability of the heart, lungs and blood vessels to effectively deliver oxygen to your body’s tissues.
E.g. long distance running

Question 17

What is muscular strength?

Answer 17

Muscular strength is the amount of force a muscle can produce. This is measured by the maximum force a muscle can produce in a single effort.
E.g, weight lifting

Question 18

What is muscular endurance?

Answer 18

Muscular endurance is a measure of how much work a certain muscle or a set of muscles can accomplish over a length of time.
E.g. pushups

Question 19

What is flexibility?

Answer 19

Flexibility is the range of motion in a joint.
E.g. yoga

Question 20

What is body composition?

Answer 20

Body composition is used to describe the percentage of fat, bone, water and muscle in human bodies.
E.g. weight and height.

Question 21

What are the skill related components fitness?

Answer 21

The six skill-related components assist in improving performance in sports and physical activity. They include speed, reaction time, power, balance, agility and coordination

Question 22

What is agility?

Answer 22

Agility is the ability to change the position of the body quickly and with control
E.g. changing direction in tennis

Question 23

What is balance?

Answer 23

Balance is the ability to retain the centre of mass above the base of support when either stationary (static balance) or moving (dynamic balance)
E.g. a handstand.

Question 24

What is coordination?

Answer 24

Coordination is the ability to use two or more body parts together.
E.g. hitting a cricket ball

Question 25

What is power?

Answer 25

Power is the ability to use strength at speed. This helps athletes to jump high, throw far, or sprint quickly
E.g. going for a rebound in basketball

Question 26

What is reaction time?

Answer 26

Reaction time is the time between the presentation of a stimulus and the onset of a movement.
E.g. responding to when the gun goes off in swimming

Question 27

What is speed?

Answer 27

Speed is how quickly you can cover a distance in a period of time.
E.g. how fast you can run 100m.

Question 28

What are the types of training?

Answer 28

Aerobic, Anaerobic, Strength and flexibility training

Question 29

What is aerobic training?

Answer 29

Any type of exercise in which the blood can effectively replenish oxygen levels to the muscles.
It improves the body’s ability to deliver and use oxygen.
E.g. Fartlek runs

Question 30

What is anaerobic training?

Answer 30

Any type of exercise without oxygen use for short periods of time and Involves intense exercise where the blood can’t supply oxygen to the muscles fast enough to replenish completely.
It’s important for athletes who compete in sports with speed, power and strength and is an efficient way to burn calories.
E.g. high intensity interval training

Question 31

What is strength training?

Answer 31

Any type of resistance training that aims to build muscle strength, power and stability.
Its improves an athlete’s general support base and sport-specific strength needs
E.g. weight machines

Question 32

What is flexibility training?

Answer 32

Any type of exercise aimed at improving overall flexibility
It’s important because when athletes get older it’s they should try to prevent their muscles from stiffening
E.g. static stretching

Question 33

What are some safety considerations when undergoing physical activity?

Answer 33

A safety checklist, safe exercises, safe techniques, warm ups and cool downs

Question 34

What is a safety checklist?

Answer 34

Medical checkup
Having all equipment
Staying hydrated

Question 35

What are safe exercises?

Answer 35

Exercises and movements that have been carefully thought out and do not place unnecessary strain on the body

Question 36

What are safe techniques?

Answer 36

Relates to a focus on correct form of exercises, rather than the expectation to meet certain repetitions or weights lifted

Question 37

What are the key factors to consider when designing an individual’s exercise program?

Answer 37

Age
Goals
Ability
Preference
Exercise history