Fitness Final Exam

Question 1

What are the 5 fitness components of fitness?

Answer 1

1. Muscular strength 2. Muscular endurance 3. Cardiovascular endurance 4. Flexibility 5. Body fat composition

Question 2

What is muscular strength?

Answer 2

How strong are your muscles? ex. push-ups

Question 3

What is muscular endurance?

Answer 3

How long can your muscles work? ex. curl-ups

Question 4

What is cardiovascular endurance?

Answer 4

How long can your cardiovascular system (heart/lungs) do work (increased heart rate)? ex. pacer

Question 5

What is flexibility?

Answer 5

How far can your muscles stretch? ex. sit and reach

Question 6

What is body fat composition?

Answer 6

What percentage of your body is fat? ex. didn’t do this

Question 7

Define calorie

Answer 7

Unit of energy (received from food, needed for body function)

Question 8

Define basal energy expenditure (BEE)

Answer 8

Number of calories your body burns for total body function. (Not including any movement or activity) Ex. circulation, digestion, brain activity, organ functions, etc.

Question 9

Define magic number

Answer 9

1 pound = 3500 calories

Question 10

Define calorie in (eaten)

Answer 10

Deposits, think in terms of a positive (added to the body) Ex. food, drink

Question 11

Define calorie out (burned)

Answer 11

Withdrawals, think in terms of a negative (leave from the body) Ex. Bee, LPA, Exercise

Question 12

Define calorie bank

Answer 12

the balance, the difference between the number of calories eaten and the number of calories burned in a day.

Question 13

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

Answer 13

-Frequency (how often do you do this exercise?) -Intensity (how hard or difficult?) -Time (how long does your activity last?) -Type (what kind of a workout?)

Question 14

What does fitness mean?

Answer 14

To be ready and capable to perform the task at hand

Question 15

Flexibility (FITT principle) frequency?

Answer 15

5-7 days per week

Question 16

Flexibility (FITT principle) intensity?

Answer 16

Stretch should be uncomfortable but not painful

Question 17

Flexibility (FITT principle) time?

Answer 17

1-2 sets, 30-60 seconds per stretch

Question 18

Flexibility (FITT principle) type?

Answer 18

Stretching after all workouts, yoga

Question 19

Muscular Strength and Endurance (FITT principle) frequency?

Answer 19

Beginner: 2-3 days per week work major muscle groups

Intermediate to High: 4-5 days per week perform split workouts

Question 20

Muscular Strength and Endurance (FITT principle) intensity?

Answer 20

Beginner: measured by amount of weight used

Intermediate to High: heavier amount of weight used

Question 21

Muscular Strength and Endurance (FITT principle) time?

Answer 21

Beginner: 1-3 sets, 8-12 reps

Intermediate to High: Endurance: 12-20+ reps, 3-5 sets Strength: 2-6 reps, 3-5 sets

Question 22

Muscular Strength and Endurance (FITT principle) type?

Answer 22

Weight machines, free weights, resistance tubing, medicine ball, own body weight

Question 23

Cardiovascular (FITT principle) frequency?

Answer 23

Beginner: 3-5 days per week

Intermediate to High: 5-7 days per week

Question 24

Cardiovascular (FITT principle) intensity?

Answer 24

Beginner: around 150 BPM

Intermediate to High: 150-180 BPM

Question 25

Cardiovascular (FITT principle) time?

Answer 25

Beginner: 20-30 minutes | Intermediate to High: 30-60 minutes

Question 26

Cardiovascular (FITT principle) type?

Answer 26

A continuous activity that is aerobic (requires oxygen) Ex. jogging, swimming, biking, jump roping, basketball, soccer, etc.

Question 27

Cardio involves?

Answer 27

Heart rate

Question 28

Muscle stuff involves?

Answer 28

Weight

Question 29

REMEMBER TO PRACTICE THE PROBLEMS THAT ARE LIKE THE PROBLEM ON PAGE 19

Answer 29

THE ONES THAT ARE ABOUT GAINING/LOSING A POUND IN HOW MANY DAYS.