Test

Question 1

What are the 3 general body types

Answer 1

Endomorph, ectomorph, mesomorph

Question 2

Describe the physical attributes of each of the 3 types

Answer 2

Ecto: slim, slender,leen
Meso: middle build, not as slim
Endo: rounder build, more fat than muscle

Question 3

What’s a simple way to measure your body frame size?

Answer 3

Wrist circumference test

Question 4

Lean body mass refers to your

Answer 4

Total weight - weight of fat

Question 5

When assessing body compositions measurements, an ideal range of body fat percentage for boys would be

Answer 5

10%-15%

Question 6

Ideal body fat percentage for girls would range

Answer 6

20-25%

Question 7

Children have a ______ percentage of body fat

Answer 7

Higher

Question 8

Body Mass Index (BMI) tells

Answer 8

If you are at a good weight for your height

Question 9

You would be considered fairly healthy with a BMI of less than ___

Answer 9

24.9

Question 10

Name four health problems associated with being overweight

Answer 10

Heart issues, high BP, diabetes, high cholesterol, stroke

Question 11

Moving greater mass requires

Answer 11

More work, more energy

Question 12

Name 3 components of the body that are involved in your overall flexibility

Answer 12

Muscles, tendons, ligaments

Question 13

Flexibility involved your range of ______

Answer 13

Motion

Question 14

Name 3 benefits of good flexibility

Answer 14

Decrease injury, stress release, increase blood flow

Question 15

True or false, since your flexibility is genetically determined it is virtually impossible to improve it substantially

Answer 15

False

Question 16

Name 3 areas of the body that benefit from flexibility training

Answer 16

Lower back, thighs, shoulder area

Question 17

True or false, children are generally more flexible than adults

Answer 17

True

Question 18

Name 2 things to avoid when stretching

Answer 18

Bouncing, holding breath

Question 19

True or false, when stretching, you need to stretch the ligaments and tendons as much as possible

Answer 19

False

Question 20

When are the best times to stretch

Answer 20

Evening, when the body is warm, pre/post workout

Question 21

How does flexibility work hand-in-hand with other components of fitness

Answer 21

Increases endurance and muscular strength

Question 22

Describe the difference between muscular strength and muscular endurance

Answer 22

Muscular strength: amount of force you can put out
Muscular endurance: amount of times you can move that weight without getting exhausted

Question 23

What are “the two R’s” of strength training?

Answer 23

Repetition and resistance (endurance & strength)

Question 24

Name 3 benefits of building muscle strength

Answer 24

enhance quality of life, improve quality to do everyday activity, protect joints from injury

Question 25

true or false, since your muscle strength is genetically determined it is virtually impossible to improve it substantially

Answer 25

false

Question 26

name 3 areas of the body that need to be trained for muscle strength

Answer 26

upper, lower, core (legs, arms)

Question 27

name an exercise that will strengthen the midsection

Answer 27

oblique crunches (planks, sit-ups, bridges)

Question 28

true or fales, strength training will cause girls to gain a masculine phystique

Answer 28

false

Question 29

name 2 things to avoid when strength training

Answer 29

not warming up, lifting too heavy

Question 30

how does muscle strength work hand-in-hand with other components of fitness

Answer 30

it improves jumping, sprinting, and general sports skills

Question 31

What is the Karvonen Formula?

Answer 31

It helps you find your target heart rate

Question 32

how do you find your maximum heart rate?

Answer 32

220 - age

Question 33

find your maximum heart rate

Answer 33

220-14=206

Question 34

how do you find the minimum heart rate you should have during the aerobic segment of a workout?

Answer 34

maximum-resting(.6) + resting
206-140(.6)+140= 150

Question 35

how do you find the maximum heart rate you should have during the aerobic segment of a workout?

Answer 35

maximum-resting(.8)+resting