Fitness

Question 1

What is aerobic endurance/ cardiovascular fitness?

Answer 1

The ability for the heart to pump blood and oxygen around your body while you exercise for a sustained amount of time without tiring

Question 2

What is muscular endurance?

Answer 2

The ability of a muscle to continue contracting for a sustained period of time against a light to moderate load

Question 3

What is muscular strength?

Answer 3

The maximum force a muscle or group of muscles can produce

Question 4

What is flexibility?

Answer 4

Having a good range of movement at all joints

Question 5

What is body composition?

Answer 5

It’s used to describe the percentages of fat, bone, water and muscle in human bodies

Question 6

What is agility?

Answer 6

The ability to move quickly and easily

Question 7

What is balance?

Answer 7

An even distribution of weight enabling someone to remain upright and steady

Question 8

What is coordination?

Answer 8

Combining different parts whilst moving

Question 9

What is power?

Answer 9

When someone exerts force and physical strength on something

Question 10

What is reaction time?

Answer 10

The length of time taken for a person to respond to a given stimulus or event

Question 11

What is speed?

Answer 11

The ability to move body parts quickly

Question 12

Where can a person take their pulse?

Answer 12

On their neck or on their wrist

Question 13

What is continuous training?

Answer 13

Working at a steady pace for a long period of time, at least 20 minutes

Question 14

What is interval training?

Answer 14

A period of hard work followed by rest

Question 15

What is circuit training?

Answer 15

A number of different exercises arranged so that you move from one to the next

Question 16

What are the components of fitness?

Answer 16

• Speed
• Strength
• Suppleness
• Reaction Time
• Coordination
• Power
• CV Fitness
• Agility
• Balance
• Muscular Stamina

Question 17

When we are exercising what should our heart rate be to ensure we are exercising in our training zone?

Answer 17

60% to 80% of your maximum heart rate (HR)

Question 18

How do you calculate your training zone?

Answer 18

220 - (age) = MaxHR
60% = MaxHR60 = a
80% = MaxHR80 = b
Training Zone = 60% to 80% = a to b

Question 19

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

Answer 19

Frequency
Intensity
Time
Type

Question 20

What does RPE stand for? Can you explain how it can be used?

Answer 20

RPE stands for Rate of Perceived Exertion. It’s used o measure the intensity of your exercise. The RPE scale runs from 0 to 10 and it shows how easy or difficult you find an activity
0 - Nothing at all
1 - Very light
2 - Light
3 - Moderate
4 - Somewhat heavy
5 - Heavy
6
7 - Very heavy
8
9
10 - Very, very heavy
You should exercise at levels 3 and 4

Question 21

What is your resting heart rate?

Answer 21

Your heart at rest. This is normally between 60 and 90 bpm

Question 22

What is your working heart rate?

Answer 22

Your heart rate when you are exercising

Question 23

What are the rules for the use of a treadmill?

Answer 23

• Always attach safety clip
• Always face forwards
• Always have both feet on the treadmill

Question 24

What are the rules for the use of a cross trainer?

Answer 24

• Always fact forwards
• Always have one foot on each side
• Make sure you set the machine to at least level 3

Question 25

What are the rules for the use of a bike (exercising equipment)?

Answer 25

• Before you start, make sure you know where the brake is
• Always face forwards
• Always put feet in peddles

Question 26

What are the rules for the use of a rower?

Answer 26

• Place feet in foot straps
• Always hold handle with 2 hands
• Always face forwards

Question 27

What are the rules for the use of a stepper?

Answer 27

• Always face forwards

* Always have one foot on each side