Principles of physical fitness

Question 1

Four components of fitness

Answer 1

1) Cognitive
2) Physical
3) Spiritual
4) Social

Question 2

Components of Physical Fitness: Health Related

Answer 2

1) Cardiovascular respiratory fitness
2) Muscular Fitness (1RM)
3) Body Composition (lean/adipose tissue)
4) Flexibility (?)

Question 3

Minimum Adipose (fatty) tissue for men and women

Answer 3

For men: 3%

For women: 13-15%

Question 4

Ideal adipose tissue for men and women

Answer 4

Men: 8-12%
Women: 18-24%

Question 5

Percentage of adipose tissue considered obese

Answer 5

29-40%

Question 6

Components of Physical Fitness, Skill Related (10)

Answer 6

1) Balance (static and dynamic)
2) Speed (Move from one place to another quickly)
3) Agility (change directions quickly)
4) Power (strength done quickly)
5) Coordination: (The proper sequential muscle contraction)
6) Accuracy
7) Reaction time (How quickly one responds to stimulus)
8) Proprioception (differentiate between levels of muscle contraction)
9) Kinesthetic awareness (knowing where your body is in space)
10) Rhythm (Repeatedly repeating a motion)

Question 7

Define Crosstraining

Answer 7

A variety of activities for all exercise aspects

Question 8

Define Balance (Static and Dynamic)

Answer 8

Static: stationary
Dynamic: Moving

Question 9

Define Speed

Answer 9

The ability to go from one place to another quickly

Question 10

Define Agility

Answer 10

The ability to change directions quickly

Question 11

Define Power

Answer 11

Strength done quickly

Question 12

Define Coordination

Answer 12

The proper sequential muscle contraction

Question 13

Define Cardiovascular fitness

Answer 13

Heart and vein system health

Question 14

Define Muscular fitness

Answer 14

1RM (one repetition maximum)

Question 15

Define Flexibility

Answer 15

The range of motion in a given point

Question 16

Define Body Composition

Answer 16

The percentage of lean and fat (adipose) tissues

Question 17

Define Reaction Time

Answer 17

How quickly one responds to stimulus

Question 18

Define Proprioception

Answer 18

The ability to differentiate between different degrees of muscle contraction

Question 19

Define Kinesthetic Awareness

Answer 19

The ability to know where your body is in space

Question 20

What are the three parts of a warm-up?

Answer 20

1) Raise body temperature
2) Stretch
3) Review skills (motor patterns)

Question 21

What is the myotactic reflex?

Answer 21

Your body’s reflex to tighten as soon as it is stretched; hold a static stretch for approximately 7 seconds for the myotactic reflex to end.

Question 22

What are the two parts of a cool-down?

Answer 22

1) Gradually reduce heartrate

2) Stretch

Question 23

When is your heart rate reduced appropriately?

Answer 23

Within 20 BPM of resting heartrate. You should be able to speak in full sentences

Question 24

What is the training zone and how do you find it?

Answer 24

The training zone is within 60-85% of maximum heart rate; you can find it by 220-your age.

Question 25

What are some flexibility factors?

Answer 25

Tendon: Muscle to bone
Ligament: Bone to bone
Muscle: Movement?

Question 26

How much blockage can you have in your veins and not exhibit symptoms at rest?

Answer 26

80%

Question 27

FITTA

Answer 27

Frequency: 3-5 times a week
Intensity: Heartrate within training zone
Time: 20-minute sessions
Type: repetitive, rhythmical, and continuous
Attitude: Positive and enjoying