Principles of health and fitness

Question 1

Define health

Answer 1

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

Question 2

Define physical activity

Answer 2

Any bodily movement produced by skeletal muscles that require energy expenditure

Question 3

Define fitness

Answer 3

The condition of being physically fit and healthy

Question 4

Components of physical fitness

Answer 4

Cardiovascular fitness- ability of heart and lungs to take in, transport and utilise oxygen
Muscular strength- ability of muscle to create high force to lift heavy weight
Flexibility
Motor skills- ability of the nervous system to control the movements of the body to perform a range of skills
Muscular endurance- ability of a muscle or muscle group to keep contracting and work for long period of time

Question 5

Fitness and age

Answer 5

Declines due to hormonal changes, metabolic changes and wear and tear

Question 6

Ectomorph

Answer 6

Tall and lean

Question 7

Mesomorth

Answer 7

Athletic

Question 8

Endomorph

Answer 8

Fat

Question 9

Overload principle

Answer 9

In order to make improvements, a body system must work at a level slightly higher than that to which it is accustomed (FITT)

Question 10

Progressive principle

Answer 10

Relates to FITT
To achieve more training gains as the body adapts to the initial overload, training should become more intense to achieve progressive overload
Overload should be increased gradually

Question 11

Specificity principle

Answer 11

The type of training performed and the demands placed on the body
Specific, adaptation, imposed, demand

Question 12

Reversibility principe

Answer 12

Principle states that training adaptations will gradually decline if training stops or a maintenance programme is not followed

Question 13

Adaptability

Answer 13

This is the ability of the body to cope with and adapt to specific rising needs

Question 14

Individuality

Answer 14

Relevant and appropriate for the individual

Question 15

Recovery time

Answer 15

Rest

Question 16

Plateu

Answer 16

Occurs when continued adaptations no longer occur

Question 17

Regression

Answer 17

Important to recognise when to regress a training programme

E.g illness

Question 18

Blood pooling

Answer 18

When the exercise stops, so does the force that pushes the blood back to the heart
This blood and waste products stays in the muscles which is known as blood pooling
(A cool down helps to keep the blood circulating)

Question 19

Cardiovascular fitness

Answer 19

A measure of the efficiency of heart, lungs etc

Question 20

Whats normal resting heart rate

Answer 20

60-80 bpm

Question 21

The heart rate training zones of aerobic training

Answer 21

The moderate aerobic zone- begins at 50% of MHR
The fitness zone- 60-70% MHR (fat burning)
Performance zone- 70 to 80% MHR
Performance anaerobic zone 80-90% MHR

Question 22

RPE scale

Answer 22

Individuals perceive how hard they are working on a scale

Question 23

Blood pressure

Answer 23

As a result of extra capillarisation, there are more avenue which blood can flow
This means the actual pressure of blood flow along any one vessel may be low than before he aerobic adaptations and overall blood pressure reduced

Question 24

Osteoblasts

Answer 24

Lay new bones

Question 25

Muscular strength

Answer 25

Maximal tension or force that is produced by a muscle or muscle group

Question 26

Muscular endurance

Answer 26

Refers to ability of a muscle or muscle group to exert sub maximal forces against a resistance over an extended period of time

Question 27

DOMS

Answer 27

Muscle pain, soreness, stiffness that is felt 12-72 hours after exercise

Question 28

What type of training carries the highest risk of DOMS?

Answer 28

Eccentric
Allows one to lift eccentrically 30-40% more resistance than concentric
High level of muscle damage in the form of micro tears

Question 29

If a client has an increased curvature of the upper back, what might they benefit from?

Answer 29

Strengthening the rhomboids and mid trapezius and stretching the pectorals

Question 30

If a client had a increased arching of the slower back, what might they benefit from?

Answer 30

Exercises to strengthen the abs and glutes

Question 31

What hormone affects exercise during pregnancy

Answer 31

Hormone
Affects joint stability making them more lax
Greater risk of injury

Question 32

Motor fitness

Answer 32

The ability of the brain and nervous system to control the movements of the body that are neessessary