What is Fitness?

Question 1

What are the Four Fitness Models?

Answer 1

• The 10 General Physical Skills
• The “Hopper”
• The Metabolic Pathways
• Sickness-Wellness-Fitness Continuum

Question 2

What are the 10 General Physical Skills?

Answer 2

1. Cardiovascular/Respiratory endurance
2. Stamina
3. Strength
4. Flexibility
5. Power
6. Speed
7. Coordination
8. Agility
9. Balance
10. Accuracy

Question 3

What is Cardiovascular/Respiratory Endurance

Answer 3

The ability of body system to gather, process, and deliver oxygen

Question 4

What is Stamina

Answer 4

The ability of body systems to process, deliver, store, and utilizeenergy

Question 5

What is Strength

Answer 5

The ability of a muscular unit or combination of muscular units to apply force

Question 6

What is Flexibility

Answer 6

The ability to maximze the range of motion at a given point

Question 7

What is Power

Answer 7

The ability of a muscalr unit, or combination of musclar units, to apply maximum force in minimum time

Question 8

What is Speed

Answer 8

The ability to minimize the time cycle of a repeated movement

Question 9

What is Coordination

Answer 9

The ability to combine several distinct movement patterns into a singular distinct movement

Question 10

What is Agility

Answer 10

The ability to minimize transition time from one movement pattern to another

Question 11

What is Balance

Answer 11

The ability to control the placement of the body’s center of gravity in relation to its support base

Question 12

What is Accuracy

Answer 12

The ability to control movement in a given direction or at a given intensity

Question 13

What is ‘The Hopper’ model?

Answer 13

• the ability to perform well at tasks, even unfamiliar ones
• tasks combined in infinitely varying combinations
• you won’t know what exercises your getting so you want to be able to be ready for anything

Question 14

What is the Metabolic Pathways model?

Answer 14

• The first pathway, the phosphagen, dominates the highest-powered activities
  (those that last less than 10 seconds)
• The second pathway, the glycolytic, dominates moderate-powered activities
  (those that last up to several minutes)
• The third pathway, the oxidative, dominates the lower-powered activities
  (those that last in excess of several minutes)

**Total fitness requires competency and training in each of these
**Favouring one or two to the exclusion of others and not recognizing the impact of excessive training in the

Question 15

What is the Sickness-Wellness-Fitness-Continuum model?

Answer 15

• a model that categorizes an individual’s health status along a spectrum, ranging from sickness to wellness to fitness
• Nearly every value of health can be placed on a continuum that ranges from sickness to wellness to fitness. Through tougher to measure, you could even add mental health to this observation
  **For example, depression can be mitigated by proper diet and exercise
  **People who are more fit are going to have better health markers:
• Less chance of diseases and hospital visits (impacts the government)
• Getting more people fit can help healthcare costs by preventing people from getting sick

Question 16

What are the health benefits of Active Living?

Answer 16

• Reduces risks of coronary
  **Visceral fat
• Contributes positively to self-efficacy and self-esteem
• Helps manage stress
• Reduces risk of obesity and diabetes
• Reduce the risk of osteoporosis (helps prevent weak bones)
  Affects more women than men
• Helps maintain healthy body weight
• Contributes positively to psychological well-being
• Helps reduce fatigue
• Contribute positively to perceived quality of life

Question 17

What are some Physical Benefits of Active Living?

Answer 17

• Coordination
• Muscular strength and endurance
• Flexibility
• Weight management
• Improved skills
• Increased speed
• Cardiorespiratory endurance
• Better reaction time
• Toned body
• Improved balance
• Improved agility
• Good blood circulation
• Easier pregnancy and fitter baby
• Quicker recovery from injury
• Increased energy

Question 18

What are some Soical Benefits of Active Living?

Answer 18

• Meeting people
• Making friends
• Improved communication
• Listening
• Cooperation
• Having fun
• Laughing
• Helping others
• Being included

Question 19

What are some Mental/Emotional Benefits of Active Living?

Answer 19

• Feeling good
• Learning new things/activities
• Problem solving
• Laughing
• Relaxing
• Building confidence
• Relieving stress
• Increase in concentration

Question 20

What are the 5 Primary Components of Fitness?

Answer 20

1. Cardiorespiratory fitness
2. Muscular endurance
3. Muscular Strength
4. Flexibility
5. Body Composition

Question 21

Define Cardiorespiratory Fitness

Answer 21

• Is the efficiency of the heart, lungs, and blood vessels to supply the muscles with oxygen and remove waste products

Benefits:
More efficient lungs
Healthiest heart and arteries

Exercises:
Running, swimming, cross-country skiing, basketball, skipping

Question 22

Define Musclar Endurance

Answer 22

• Is the ability of the muscles to sustain or repeat muscle contractions

Benefits:
Needed for everyday activities like sitting, standing, walking, shoveling, hammering nails, etc.

Exercises:
Repetitive activities eg. sit-ups, push-ups, leg lifts, squats

Question 23

Define Muscular Strength

Answer 23

• The maximum force that a muscle can exert when making a single contraction

Benefits:
Important in maintaining vigorous activity and delaying the onset of fatigue

Exercises:
Weight training or resistance training
Isometric exercise: muscle contracts but doesn’t change in length
Eg. wall push, hand push
Isotonic exercise: muscles shorten or lengthen while working against a load
Eg. barbells, chin-ups, push-ups, sit-ups

Question 24

Define Flexibility

Answer 24

• The range of motion or movement possible at a particular joint or series of joints

Benefits:
People with good flexibility can move easily and smoothly
Less likely to injure ligaments and muscles

Exercises:
Need to stech
Passive/Static: involves holding stretched muscle beyond normal length for 8-10 seconds
Active: involves stretching a muscle beyond maximum length by bouncing (not recommended as can tear muscle, etc.)
Dynamic: more popular for athletes (stretching through movement)

Question 25

Define Body Composition

Answer 25

- Is the ratio of fat to muscle, bone and other tissues that compose the body Benefits: Normal physiological functioning Regulation of body temperature Absorbs shock Storehouse of energy Exercises: Maintain body weight through aerobic exercises Eg. biking, running, walking, etc. AND weight training

Question 26

What are the 5 Secondary Components of Fitness?

Answer 26

1. Agility 2. Speed 3. Power 4. Balacne 5. Coordination

Question 27

Define Agility

Answer 27

The ability to change direction and position of your body quickly with control

Question 28

Define Speed

Answer 28

- The ability to do a movement or cover a distance in a minimum amount of time Composed of two parts: Reaction time - the time it takes for the brain to perceive a stimulus and send a message back to the muscles to move a certain way Movement time - the time it takes to activate the muscles into actual activity

Question 29

Define Power

Answer 29

The capacity to do strength activities quickly

Question 30

Define Coordination

Answer 30

- Is the ability to use your senses (eyes, touch, etc.) together with your arms and legs; or to use two or more body parts at the same time Eg. hand-eye or foot-eye coordination

Question 31

What are some Principles of Fitness?

Answer 31

1. Principle of Overload 2. Principle of Progression (Progressive overload) 3. Principle of Specificity 4. Principle of Adaptation 5. Principle of Individual Response 6. Principle of Variation 7. Principle of Reversibility 8. Principle of Moderations 9. Principle of Potential

Question 32

Define Principle of Overload

Answer 32

- To improve the condition of the body, it is necessary subject the body’s systems to more work than they are accustomed - The extra work or overload causes the body to adjust and improve its ability to perform

Question 33

Define Principle of Progression (Progressive Overload)

Answer 33

The body will adapt to the overload if it is applied gradually and increasingly over time. Time for rest and recovery must be given to allow the body time to adapt to new workloads, but frequent enough to gain improvement Eg. strength - train alternate days; endurance - 5 days per week

Question 34

Define Principle of Specificity

Answer 34

The type of training you do must relate to the desired results. Performance improves most when the training is specific to the activity

Question 35

Define Principle of Adaptation

Answer 35

Training brings about subtle changes as the body adapts to added demands. Some changes are so small they are immeasurable; weeks and even months or progressive training may be required to reveal measurable adaptations

Question 36

Define Principle of Individual Response

Answer 36

Individuals respond differently to the same training for various reasons: heredity, maturity, nutrition, level of fitness, body type, etc.

Question 37

Define Principle of Variation

Answer 37

Training must be varied to avoid boredom and to keep you motivated. Cross training can be used to break-up the monotony of regular training

Question 38

Define Principle of Reversibility

Answer 38

The gains made through training cannot be stored and saved; they are lost when the overload is removed (use it or lose it)

Question 39

Define Principle of Moderations

Answer 39

Too much of anything can be bad for your health

Question 40

Define of Potential

Answer 40

Every individual has a potential maximal level of performance, most of us never come close to that potential

Question 41

What is the The F.I.T.T. Principle

Answer 41

F - Frequency (how often) I - Intensity (how hard) T - Time (how long) T - Type (what kind of activities)