Fitness Mid-term

Question 1

What are the three parts of a workout

Answer 1

Warm up, work out and cool down

Question 2

What is the objective of this course?

Answer 2

Raise awareness of the impact of lifestyle behaviours: physical activity, diet, stress management

Question 3

What are the major causes of death in Canada?

Answer 3

Heart disease, cancer, stroke and lung disease

Question 4

What are the 7 dimensions of total health and wellness?

Answer 4

1. Physical Health
2. Social Health
3. Intellectual Health
4. Spiritual Health
5. Emotional Health
6. Environmental Health
7. Financial Health

Question 5

What is the difference between physical Activity and Exercise?

Answer 5

Exercise is a planed physical activity that is structured and repetitive. Physical activity is just the movement of the body.

Question 6

What does W.H.O stands for?

Answer 6

World
Health
Organization

Question 7

What are the physical activity recommendations (W.H.O)?

Answer 7

150 minutes of moderate-intensity aerobic physical activity throughout the week.
Muscle strengthening activities = 2 or more days
Aerobic activity at least 10 min

Question 8

What are the Benefits of physical activity?

Answer 8

Improves balance
Improves flexibility
Helps manage stress
Improves cardiovascular and muscular fitness

Question 9

How do one become more active?

Answer 9

Choosing to walking more often
Join gym
Take the stairs instead of escalators or elevators
Intramural program

Question 10

What are the principles of Training?

Answer 10

1. Progressive overload: increasing( jog then run)
2. Specificity: body will adapt to type of activity
3. Reversibility: if you stop = lose fitness benefits
4. Individual Differences: genetic differences

Question 11

What are the Fitness and Fitness Principles ( F.I.T.T.)?

Answer 11

Frequency
Intensity
Time
Type of activity

Cardiovascular Endurance
Muscular strength 
Muscular endurance
Flexibility 
Body composition

Question 12

What are the benefits of improving cardiovascular?

Answer 12

Improves circulation
Lowers your resting heart rate
increase metabolic rate

Question 13

FITT for cardiovascular

Answer 13

F= 3 to 5 times
I= 60% to 85% of maximum heart rate
T=30 minutes
5= running, swimming

Question 14

What is your MHR?

Answer 14

220 - your age

Me is 202

Question 15

What is lower and higher end?

Answer 15

202 x 0.60=

202 x 0.85

Question 16

What is muscular endurance?

Answer 16

Ability of muscle to contract repetitively on a long period of time

Question 17

What is muscular strength ?

Answer 17

Ability of muscle to contract maximally on very short period of time

Question 18

What are the benefits of muscular fitness ?

Answer 18

Improves sports performance
Daily tasks are easier
Maintain muscle mass

Question 19

What is flexibility?

Answer 19

Ability or move joint it’s full rang of motion

Question 20

Benefits of stretching

Answer 20

Reduces risk of injuries

Increase performance in sport

Question 21

FITT for muscular strength

Answer 21

F= 2 to 4 times
I= 85 to 100 of 1 RM 1 to 6 reps 3-6 sets
T=30-60 for 10 -12
T= resistance training

Question 22

FITT muscular endurance

Answer 22

F= 2 to 4
I= 40 to 60 of 1 RM 15+ reps 2 to 3 sets
T= 30 to 60 for 10 - 12 exercise 
T= résistance training