Components Of Fitness

Question 1

What can physical defined as

Answer 1

Body movement that increases energy expenditure above rising levels.

Such as climbing stairs
Going to a exercise class
Playing sport

Question 2

What can you do to maintain health if ages 18-65

Answer 2

150 mins of moderate intensity aerobic activity every week

Or 75 of vigourous activity a week

Question 3

What is exercise

Answer 3

A form of physical activity.

It call be differeietited from being active

Question 4

Health related fitness

Answer 4

Carsiotespiratory 
Cardiovascular endurance 
Musclar strength 
Muscular endurance 
Flexibility

Question 5

Skill related fitness

Answer 5

Speed 
Reaction time 
Agility 
Balance 
Coordination 
Power

Question 6

Define physical fitness

Answer 6

A state of well being that provide optimal performance

Question 7

What is health

Answer 7

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

Question 8

List the 5 total fitness

Answer 8

Physical fitness 
Mental and emotional fitness 
Medical fitness 
Nutrional fitness 
Social fitness

Question 9

List the 5 heath related fitness

Answer 9

Cardiovascular fitness 
Muscular strength 
Muscular endurance
Flexibility 
Body composition

Question 10

What’s aerobic

Answer 10

With oxygen

Question 11

What is anaerobic

Answer 11

Without oxygen

Question 12

How would you improve the cardiovascular efficiency

Answer 12

Through regular aerobic training

Question 13

How to develop cardiovascular fitness

Answer 13

Three to five day week
Moderate to vigourous intensity
20-30 mins or up to 60 mins continuous activity

Question 14

List the long term benefits of cardiovascular training

Answer 14

Heart becomes stronger 
More blood circulated 
More capillaries develop in the muscles 
More oxygen enter the muscles 
More mitochondria
Risk of cardiovascular disease reduced

Question 15

Muscular strength is

Answer 15

High resistance

Low repitions

Question 16

Describe muscular strength

Answer 16

Maximum amount of force a muscle or group of muscles can generate during one contraction

Question 17

Describe muscular endurance

Answer 17

Defined as the ability of a muscle or group of muscles to contract repeatedly for extended periods of time without fatigue

Question 18

Muscular endurance is

Answer 18

Lower resistance

Higher repetitions

Question 19

Long term benefits of muscular strength and endurance training

Answer 19

Stronger muscles, tendons and ligaments

Stronger bones 
Improved joint stability
Improved muscle tone 
Increased hypertrophy 
Improved body composition 
Improved neuromuscular connections 
More capillaries 
Improved posture

Question 20

Strength is

Answer 20

Low reps

High resistance 1-10 reps maximum

Question 21

Endurance is

Answer 21

Higher reps

Lower resistance 40-70 % of repition maximum

Question 22

Describe flexibility

Answer 22

A range of movement about a joint or series of joints

Question 23

The flexibility continuum

Answer 23

Immobile stiff joints
Balanced flexibility
Hyper mobile less stable joints

Question 24

Name the three types of stretching ?

Answer 24

Active static stretching
Passive static stretching
Static stretching applications

Question 25

How much should you stretch

Answer 25

60 secs per muscle group | Repeaded 2-4 times

Question 26

Name the two different types of stretches

Answer 26

Maintenance - short stretches used in warm up or cool down for 10-15 secs Development - held longer for 30-60 seconds to improve the range of motion in area of tightness

Question 27

Dynamic stretching techniques

Answer 27

Dynamic stretching Ballistic stretching which is bouncing and bobbing stretches

Question 28

Recommendations for flexibility

Answer 28

Frequency - 2-3 days a week Ideally everyday Intensity - to the mild point of tension and discomfort Time -10/30 seconds 2-4 reps of specific muscle stretches A total of 60 seconds per muscle group is recommended Stretches can be repeated 2-4 times to achieve this total

Question 29

Long term benefits of flexibility training

Answer 29

``` Improved mobility for the joints and muscles Reduced muscle tension and tighteness Improved physical and mental relaxation Improved range of motion More effective and efficient movementsb Improved posture Reduced risk of joint or muscle strains Reduced risk of low back pain Decreased onset muscle soreness Improved coordination ```

Question 30

Body fat percentages for optimal health are

Answer 30

Men -10/22% of total body weight Women-20?-32 % body weight

Question 31

What is body composition

Answer 31

``` Percentages of Fat Bone Muscle Is a measure of health ```

Question 32

Components of skill related fitness

Answer 32

``` Speed Power Reaction time Coordination Balance Agility ```

Question 33

Recommendations for neuromuscular training

Answer 33

Frequency - 2/3 days a week Time -20/30 mins Type - chai chi and yoga recommendend for older adults

Question 34

Factors that affect health and skill related fitness

Answer 34

``` Age Gender Heredity Physique /body type Activity level Diet Physical disability’s Illness and fatique Drugs Stress Environmental and weather Pregnancy ```