P.E

Question 1

a form of high-intensity physical training in which very short periods of extremely demanding activity are alternated with shorter periods of rest, typically over four minutes.

Answer 1

Tabata

Question 2

A standard tabata workout consist of: (3)

Answer 2

Warm up: 5-10 minutes of light cardio
Intervals : 20 seconds of maximum effort exercise repeated for 8 cycles
Cool down : 5-10 minutes of stretching

Question 3

Benefits of tabata training (5)

Answer 3

Time efficiency
Improved aerobic and anaerobic capacity
Increased metabolic rate
Cardiovascular health
Muscle endurance

Question 4

Considerations and precautions of tabata why it is not suitable for everyone: (3)

Answer 4

Fitness level
Medical conditions
Proper form

Question 5

Referred as the “JUMP TRAINING”.

The word plyometrics has roots in the greek work “___” which means increase or augment.

Pilo means ___
Metric means ___

Answer 5

Plyometrics
Pleythyein
More
To measure

Question 6

Who is the person who first use the term plyometrics?

Answer 6

Fred Wilt

Question 7

Mechanism and physiology of Plyometrics (3)

Answer 7

Eccentric phase
Amortization phase
Concentric phase

Question 8

PLYOMETRICS
The muscle lengthens under tension (bending knees before a jump)

Answer 8

Eccentric phase

Question 9

PLYOMETRICS

A brief period of transition between the eccentric and concentric phases, where the muscles in a static state

Answer 9

Amortization phase

Question 10

PLYOMETRICS

The muscle shorten as it exerts force ( jumping off the ground)

Answer 10

Concentric phase

Question 11

BENEFITS OF PLYOMETRICS (5)

Answer 11

Enhanced muscle power
Improved neuromuscular coordination
Increased bone density
Enhanced athletic performance
Caloric burn and weight loss

Question 12

Examples of Plyometrics exercise (10)

Answer 12

Box jumps
Depth jumps
Tuck jumps
Clap push-ups
Medicine ball throws
Lateral bounds
Split squat jumps
Burpees
Plyometric lunges

Question 13

Training guidelines and consideration of PLYOMETRICS (5)

Answer 13

Warm-up
Progressive overload
Recovery
Proper technique
Individual fitness level

Question 14

Also known as the ______ test or the 20 meters shuttle run test, widely used assessment tool that measure an individual’s aerobic capacity and endurance

Answer 14

Beep test
Multi-stage fitness test

Question 15

Beep test is developed by?

Answer 15

Luc Léger

Question 16

Structure and procedure of the beep test (3)

Answer 16

Set up
Execution
Scoring

Question 17

Benefits of beep test ( 4)

Answer 17

Measurement of aerobic capacity
Simplicity and cost-effectiveness
Motivational tool
Comparative data

Question 18

Applications of the beep test (4)

Answer 18

Athlete training
Military and law enforcement
School and universities
Research

Question 19

Preparation and training for the beep test( 4)

Answer 19

Aerobic conditioning
Interval training
Pacing practice
Mental preparation

Question 20

The word yoga comes from the Sanskrit root “yuj” which means ___ or to __

Answer 20

To yoke
Unite

Question 21

Benefits of yoga (6)

Answer 21

Improve flexibility and strength
Enhances cardiovascular health
Alleviate chronic pains
Reduce stress, anxiety and depression
Enhances cognitive function and focus
Promote relaxation and better sleep

Question 22

Types of yoga (6)

Answer 22

Hatha yoga
Vinyasa yoga
Ashtanga yoga
Iyengar yoga
Bikram yoga
Kundalini yoga

Question 23

Also known as resistance training or strength training, involves using resistance to induce muscular contractions which builds the strength, anaerobic endurance and size of skeletal muscle

Answer 23

Weight training

Question 24

Benefits of weight training (5)

Answer 24

Increased muscle strength and size
Enhanced bone density
Improved metabolic rate
Better joint health
Enhanced mental health

Question 25

Types of weight training (4)

Answer 25

Body building Power lifting Olympic weightlifting Strength training for general fitness

Question 26

Fundamental principles of weight training (4)

Answer 26

Progressive overload Specificity Recovery Variation

Question 27

Safety and injury prevention of weight training (4)

Answer 27

Proper technique Warm-up and cool-down Gradual progression Listen to your body

Question 28

Who coined tabata workout?

Answer 28

Izumi tabata

Question 29

HISTORY AND DEVELOPMENT OF WEIGHT TRAINING ____ traced back to ancient civilizations such as Egypt, greece and rome where lifting stones and other heavy object was part of physical culture ____ the modern era of weight training began in the 19th century with the advent of dumbbell and barbells. ____ the rise of body building and the fitness industry

Answer 29

Ancient root 19th century 20th century and beyond