Semifinals

Question 1

the ability of a muscle or group of muscles to lengthen passively through a range of motion.
Stands for the range of motion of the joints, without stiffness or discomfort.

Answer 1

Flexibility

Question 2

Stands for the range of motion of the joints, without stiffness or discomfort.

Answer 2

Flexibility

Question 3

the ability to move a joint actively through a range of motion with control.

Answer 3

Mobility

Question 4

involves not just flexibility but also strength, coordination, and proprioception

Answer 4

Mobility

Question 5

the distance with which the joints can move.

Answer 5

Range of motion

Question 6

ability to move without constraint

Answer 6

Mobility

Question 7

considered to be the safest method of stretching. It should be held for 20 to 30 seconds at a point where you can feel the stretch but do not experience any discomfort.

Answer 7

Static stretching

Question 8

Performed at speed and prescribed by your sports physiotherapist or elite sport coach.

Answer 8

Ballistic Stretching

Question 9

This process is usually repeated several times and uses a trick on the muscle spindle reflex to help elongate your muscles.

Answer 9

PNF

Question 10

Involves a component of stretch – muscle contraction- and further stretch.

Answer 10

PNF stretching

Question 11

How to become flexible

Answer 11

*start slowly
*Incorporate stretchinginto your routine
*Focus on major muscle groups
*Include different types of stretching
*Listen to your body
*Be consistent
*Stay hydrated
*Combine flexibility training with strength training
*Consider yoga or pilates
*Seek professional guidance if needed

Question 12

refers to the ability of your muscles to generate force against resistance. It is a key component of physical fitness and plays a crucial role in various activities of daily living, sports performance, and overall health.

Answer 12

Strength

Question 13

involves the ability to generate force quickly, combining both strength and speed, crucial in many athletic activities and sports where rapid movements and agility are required, such as sprinting, jumping, throwing, and certain types of weightlifting.

Answer 13

Power

Question 14

Refers to the amount of force a muscle can produce, the ability of a muscle or muscle group to perform repeated contractions over a period of time without fatigue.

Answer 14

Muscular endurance

Question 15

6 group muscles of resistance training

Answer 15

*chest
*Arms
*Hamstrings
*Glutes
*Back
*Shoulders

Question 16

The pectoral muscles are located in the chest and are responsible for

Answer 16

Shoulder flexion, horizontal adduction, internal rotation.

Question 17

also known as the muscles of the upper extremity, consist of various muscles

Answer 17

Arms

Question 18

responsible for flexing the knee and extending the hip.

Answer 18

Hamstrings

Question 19

Hamstrings exercises

Answer 19

Deadlifts, Romanian deadlifts, hamstring curls, glute ham raises

Question 20

located in the buttocks and are responsible for hip extension, abduction, and external rotation.

Answer 20

Glutes

Question 21

Glutes exercises

Answer 21

Squats, deadlifts, lunges, hip thrusts and glute bridges

Question 22

responsible for shoulder extension and adduction,

Answer 22

Lattisimus dorsi

Question 23

responsible for scapular retraction and elevation.

Answer 23

Trapezius and Rhomboids

Question 24

Back exercises

Answer 24

Pull ups, rows, lat pulldowns, deadlifts, reverse flyes

Question 25

located in the shoulder and are responsible for shoulder abduction, flexion, and extension.

Answer 25

Deltoids

Question 26

Strength training physical health benefits

Answer 26

Increased bone density, improved joint function, better muscular strength and endurance

Question 27

Strength training mental health benefits

Answer 27

Boost self confidence, reduce stress, enhance cognitive functions

Question 28

Benefits of strength training

Answer 28

Physical health, well being, longevity

Question 29

Types of basic strength exercises

Answer 29

Body weight, free weight, machines

Question 30

utilize the individual’s own weight to provide resistance and include movements such as squats, push-ups, and lunges. They are accessible and effective for people of all fitness levels.

Answer 30

Bodyweight exercises

Question 31

involve the use of external weights, such as dumbbells and barbells, to create resistance. These exercises require balance and stability and are essential for building muscle mass.

Answer 31

Free weights exercises

Question 32

make use of specialized equipment to provide controlled resistance. They are beneficial for isolating specific muscle groups and are often recommended for beginners.

Answer 32

Machines exercises

Question 33

involves advancing exercises by increasing resistance, intensity, or complexity to continually challenge the body and promote growth and adaptation.

Answer 33

Progression

Question 34

modifying exercises to reduce intensity and accommodate individual limitations or specific needs, allowing for continued participation in training programs.

Answer 34

Regression

Question 35

Common mistakes to avoid in strength training

Answer 35

Overtraining, poor form, ignoring warm up