Fitness for sport and exercise

Question 1

Name the 6 physical components of fitness

Answer 1

1) Aerobic endurance
2) Muscular endurance
3) muscular strength
4) Flexibility
5) Body composition
6) speed

Question 2

What is aerobic endurance?

Answer 2

The ability to exercise for long periods of time

Question 3

What is Muscular endurance?

Answer 3

The ability to use your muscles for long period of time

Question 4

What is muscular strength?

Answer 4

The maximum force a muscle can exert against

Question 5

What is flexibility?

Answer 5

The range of movement at a joint

Question 6

What is speed?

Answer 6

Distance (divided) by time

Question 7

What is body composition?

Answer 7

The percentage of fat, muscle and bone in the body

Question 8

Name the 5 skill related components of fitness?

Answer 8

1) Agility
2) Balance
3) coordination
4) Power
5) Reaction time

Question 9

What is agility?

Answer 9

The ability to change direction quickly

Question 10

What is balance?

Answer 10

the ability to maintain centre of mass

Question 11

What is coordination?

Answer 11

The smooth flow of movement needed to perform a motor task.

Question 12

What is power?

Answer 12

The product of strength and speed

Question 13

What is reaction time?

Answer 13

The time taken for a sport performer to respond to a stimulus and their individual response

Question 14

What is the equation to calculate heart rate max?

Answer 14

220-age

Question 15

What does RPE stand for?

Answer 15

Rating of perceived exertion

Question 16

What is the calculation to calculate your heart rate from the RPE scale?

Answer 16

RPE x 10= heart rate (bpm)

Question 17

What does FITT stand for?

Answer 17

Frequency
Intensity
Time
Type

Question 18

What is frequency?

Answer 18

The number of sessions

Question 19

What is intensity?

Answer 19

How hard they will train

Question 20

What is Time?

Answer 20

How long they will train for

Question 21

What is type?

Answer 21

What training method

Question 22

What are the 6 principles of training and their definitions?

Answer 22

specificity- suited to the individuals sport
Progressive overload- Using fitt to progressively make training harder
Individual needs- A program to make you meet goals and needs
Reversibility- When training stops and training effects are
reversed
Variation-Vary training to avoid becoming board
Adaptation- How the body reacts to training loads by when increased.

Question 23

What are the 3 different types of training to improve flexibility?

Answer 23

1) static stretching
2) Ballistic stretching
3) PNF

Question 24

What is static stretching?

Answer 24

Stretching while keeping the body still

Question 25

What is ballistic stretching?

Answer 25

Fast jerky movements while stretching

Question 26

What is PNF stretching?

Answer 26

Stretching with a resistance

Question 27

What are the 3 different types of training methods to improve muscular endurance and power?

Answer 27

Circuit training Free weights Plyometrics

Question 28

Name an advantage a disadvantage for circuit training

Answer 28

AD- it can be flexible with the types of training | DIS- Requires a lot of equipment

Question 29

Name an advantage and disadvantage for free weights

Answer 29

AD- Improves muscular strength | DIS- can become repetitive

Question 30

Name an advantage and disadvantage for plyometrics

Answer 30

AD- Help develop specific power and strength | DIS- Need a lot of equipment

Question 31

What are the 4 different types of training to improve aerobic endurance?

Answer 31

1) Continuous 2) Fartlek 3) Interval 4) Circuit

Question 32

What are the different speed training methods?

Answer 32

1) Hollow sprints 2) Accelerative sprints 3) Interval

Question 33

How do you test flexibility?

Answer 33

Sit and reach test

Question 34

How do you test strength?

Answer 34

Hand grip dynometer

Question 35

How do you test aerobic endurance?

Answer 35

Multi-stage fitness test

Question 36

How do you test speed?

Answer 36

35m sprint

Question 37

How do you test agility?

Answer 37

illinois agility test

Question 38

How do you test muscular endurance?

Answer 38

1min press-up test

Question 39

How do you test body composition?

Answer 39

BMI or skin fold test

Question 40

How do u calculate BMI?

Answer 40

Weight (divided by) Hight x heigh

Question 41

Describe the skin fold test

Answer 41

Take 3 measurements . Males from the thigh abdominal and chest and female thigh triceps and supra-iliac. Add up the three measurements and use on the nomogram

Question 42

Describe the BIA test

Answer 42

Put electrodes on the wrist, hand, ankle and foot on the right of someones body then pass an small electrical current through the body. The more fat the more resistance to the current.