week 5

Question 1

What are the primary components of physical fitness?

Answer 1

• cardio
• muscular strength AND endurance
• flexibility
• body composition

Question 2

What is the number one killer?

Answer 2

cardiovascular disease

Question 3

What are the secondary components of physical fitness?

Answer 3

• balance
• coordination
• agility
• reaction time
• speed
• power
• mental capacity

Question 4

How much more muscle do men have vs women?

Answer 4

twice as much

Question 5

What are some benefits to physical fitness?

Answer 5

• immune function
• bone density
• joint stability
• ability to sleep
• helps with stress & concentration

Question 6

What is muscular strength vs muscular endurance?

Answer 6

strength- force within muscles / ability of the muscle to produce max tension once
endurance- ability to maintain repeated muscular effort / ability of the muscle to produce contraction or repeat contraction for a period of time

Question 7

What is S.A.I.D?

Answer 7

• specific
• adaption
• imposed
• demand

Question 8

What does F.I.T.T stand for?

Answer 8

• frequency (how often)
• intensity (how hard)
• time (how long)
• type

Question 9

‘If you don’t use it you lose it’ is an example of which principle

Answer 9

Reversibility

Question 10

Principle of Overload is?

Answer 10

• applying greater stress or demand than the body is used to

- muscles need to be challenged or body will adapt

Question 11

Why is warm up important?

Answer 11

• safely preps the body
• increases blood circulation
• avoids premature onset of fatigue and lactic acid
• increases synovial fluid at the joint

Question 12

How long/ hard should warm up be?

Answer 12

• 5-10 minutes
• multijointed dynamic activity
• 40-50% of max effort

Question 13

What is VO2 max

Answer 13

• max amount of oxygen a person is able to use during an intense exercise

Question 14

How hard should you be working to achieve results?

Answer 14

-55-90% of your max heart rate

Question 15

what is aerobic?

Answer 15

working steady state
uses oxygen
eg swimming

Question 16

what is anaerobic?

Answer 16

body running off of energy stores before oxygen is present

eg quick sprint because a firecracker was put under your seat

Question 17

Best type of cardio?

Answer 17

the kind that you will do and enjoy!

Question 18

How long should you be doing cardio?

Answer 18

beginner- 15-30minutes
intermediate- 20-45 minutes
advanced- 40-60 minutes

Question 19

Why do a cool down?

Answer 19

• prevents blood pooling by promoting venous return

- helps in delaying effects of delayed onset muscle soreness (DOMS)

Question 20

Types of muscle contractions (3)

Answer 20

-Isotonic - muscle contracts and joint moves
concentric - up phase of bicep curl
eccentric - down phase of bicep curl
-Isometric - muscles contract but joint doesn’t move
eg plank
-Isokinetic- muscle contracts and joint moves, speed is controlled
eg stair-climber

Question 21

The two types of stretches are

Answer 21

Static- stationary (held)
done at end of workout
Dynamic - active movement
part of warmup

Question 22

tell your mind to get out of your body’s way

Answer 22

goodluck studying :)

Question 23

Agility

Answer 23

the ability to change body direction/position quickly and efficiently

Question 24

Balance

Answer 24

bodys ability to maintain proper equilibrium

Question 25

Power

Answer 25

ability to produce max force is shortest amount of time

Question 26

Components of Power

Answer 26

speed- ability to rapidly propel body or a part of the body from point a to point b
force- to influence movement of the body usual pushing/ pulling

Question 27

Flexibility

Answer 27

range of motion around a joint

Question 28

Recommended physical activity

Answer 28

minimum 150 minutes/ week

=30minutes 5days of the week