Fitness Test

Question 1

physical fitness

Answer 1

having enough energy to meet the demands of daily living and enough left over for the unexpected

Question 2

What are the components of physical fitness?

Answer 2

• flexibility
• muscular strength
• muscular endurance
• cardiovascular endurance
• neuro muscular (hand-eye) coordination
• body composition

Question 3

another word for hand-eye coordination

Answer 3

neuro muscular

Question 4

progressive overload principle

Answer 4

GRADUALLY increasing the work load placed on your body in order to gain a training effect

Question 5

training effect

Answer 5

any improvement (physical changes) in your fitness level

Question 6

aerobic exercise

Answer 6

an energy making process in the body that uses oxygen

• creates ATP
• waste is CO2
• LSD (long slow distance)

Question 7

Anaerobic exercise

Answer 7

an energy making process in the body that does not use oxygen
-creates ATP
-wastes lactic acid
oxygen debt causes an anaerobic process to begin

Question 8

textbook method

Answer 8

220-age= Max. HR

Max. HR * 0.60, Max. HR * 0.85= target HR range

Question 9

Mark Allen method

Answer 9

180-age= target HR
-5 if you currently do not exercise or are prone to catching colds
+5 if you have been exercising regularly w/out injury for 2 years

Question 10

basic method

Answer 10

if you can carry on a conversation while exercising w/out gasping for air, you are exercising aerobically

Question 11

swimmer’s workout

Answer 11

easy= 20% above RHR
build up= 40% above RHR
med/hard= 60% above RHR
all out= 100% above RHR

Question 12

chest

Answer 12

pectorals; pushing

Question 13

back

Answer 13

latissimus doris; pulling

Question 14

upper back

Answer 14

trapezius; shrug

Question 15

low back

Answer 15

erectors; stand up from a bent over position

Question 16

shoulder

Answer 16

deltoid; abduct upper arm

Question 17

forearm

Answer 17

brachialis radialis; wrist movement

Question 18

neck

Answer 18

sternocliedomastoid; turns head

Question 19

abdominals

Answer 19

abdominus rectus;to sit up

Question 20

rear end

Answer 20

glutal group (maximus, medius, minimus); running, squats

Question 21

upper leg -thigh

Answer 21

quadricep; extend leg

Question 22

upper leg -hamstring

Answer 22

biceps femoris semitheonosis, semimembranosis; flex leg

Question 23

calf

Answer 23

gastrocnemius; extend foot

Question 24

sprain

Answer 24

occurs in a joint (ligament)

Question 25

strain

Answer 25

pulled muscle

Question 26

R.I.C.E.

Answer 26

rest, ice, compress, elevation

Question 27

ligament

Answer 27

bone to bone

Question 28

tendon

Answer 28

muscle to bone

Question 29

cartilage

Answer 29

padding between bones

Question 30

heat exhaustion

Answer 30

the body is struggling to oil itself

Question 31

heat stroke

Answer 31

the body cannot cool itself

Question 32

concussion

Answer 32

bruise of the brain

Question 33

simple fracture

Answer 33

all damage stays under the skin

Question 34

compound fracture

Answer 34

broken bones poke through the skin

Question 35

Dr. Ken Cooper's fitness test

Answer 35

``` on the track, run as far as you can in 12 minutes: 8 laps: excellent 6-7: good 5: fair 4: poor ```

Question 36

electrolytes

Answer 36

substances in our body that can carry an electrical charge (ions) they balance fluid in our bodies ex. water, salt, potassium

Question 37

osteoporosis

Answer 37

sometimes called brittle bone disease. lack of calcium throughout life leads to this. spontaneous fractures in a patient. exercise also strengthens bones

Question 38

chronic disease

Answer 38

a disease that develops gradually and continues over a long period of time

Question 39

body composition

Answer 39

the ratio of lean body tissue to body-fat tissue

Question 40

health-relate fitness

Answer 40

describes qualities that are needed to maintain and promote a healthy body

Question 41

target health rate zone

Answer 41

normally between 60% and 85% of your max. heart rate

Question 42

FITT formula

Answer 42

frequency, intensity, time, and type

Question 43

repetitions

Answer 43

the number of times an exercise is repeated

Question 44

set

Answer 44

a fixed number of repetitions followed by a rest period

Question 45

dehydration

Answer 45

a state where your body has lost more water than has been taken in

Question 46

overtraining

Answer 46

caused by exceeding the recommendations of the FITT formula

Question 47

dietary supplement

Answer 47

any product that is taken by mouth that can contain a dietary ingredient, and is also labeled as dietary supplement

Question 48

anabolic steroids

Answer 48

synthetic versions of the male hormone testosterone that are used to promote muscle development

Question 49

sleep deprivation

Answer 49

a lack of sleep

Question 50

circadian rhythm

Answer 50

the body's internal system for regulating sleeping and waking patterns

Question 51

insomnia

Answer 51

an inability to sleep even if one is physically exhausted

Question 52

sleep apnea

Answer 52

a serious sleeping disorder in with there are interruptions in normal breathing patterns during sleep