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| Name 3 reasons the training principle of OVERLOAD should be used: | To help individuals Achieve Goals 2. Improve Performances 3. Improve Appearance |
| Name the stretches that should be used in a warm-up routine to improve flexibility and to continue warming up large muscle group: | Dynamic Stretches |
| Name 3 benefits you achieve for walking an extra 60 minutes a day: | 1. Reduces Stress 2. Reduces High Blood Pressure 3. Reduces the risk of health problems such as cancer, diabetes and heart disease. |
| Describe how the five components of health-related fitness can improve a person's health, performance and appearance. | 1. Healthy Body Composition 2. Good Muscle Tone 3. Your body does not tire as easily 4. Healthy levels of Cardiorespiratory Endurance, Muscular Strength, Muscular Endurance and Flexibility. |
| List the ideal body fat for a male and a female: | Male 10%-20% Female 15%-25% |
| Describe how two people can perform the same activity at the same pace but feel different levels of intensity during the activity. | 1. The two people have different fitness levels. Aperson with better fitness can easily perform the task whereas a person who is less fit will have to work harder to complete the task. 2. The two people have different skill levels associated with the acitvity. One person may be highly skilled therefore performing the activity easily while the other person might be less skilled making it harder to successfully perform the activity. |
| How would you use the F.I.T.T. princile to develop a flexibility plan. | 1. F-Frequency-5 times a week 2. I-Intensity-Add mild tension to the stretches to make it toughter T-Time-hold each stretch for at least 15 seconds 4. Type: Perform Static Stretches |
| List the minimum recommendations for develoing the following components of the F.I.T.T. principle fitness plan for cardiorespiratory endurance. | 1. F-Frequency-5 times a week 2. I-Intensity Heart Health Level#4 (65%-85%), T-Time-60 minutes a day 4. Type: Running, Swimming and Biking |
| Name the three principles of training used when creating a F.I.T.T. plan for improving the health of the heart and lungs. | 1. Specificity 2. Overload 3. Progression |
| Over time if a person quits exercising they will: | gain weight and lose muscle |
| List 4 effects that not getting enough rest can negatively affect your body: | 1. Lack of Energy 2. The body is unable to rest, heal and repair itself 3. Increased risk of car accidents 4. Slower reaction time |
| For positive changes to occur as a result of training the body must adapt to an increased demand in how many of the F.I.T.T. principles? | All 4 |
| List 3 ways a person can improve their sleep habits: | 1. Establish consistant bedtimes 2. Make sleep a priority 3. Keep a sleep log |
| Name 3 main functions of water in the body: | 1. Regulates body temperature 2. Transports nutrients 3. Removes waste material from the body |
| Overload | Increasing the amount of resistance (INTENSITY) during an exercise so that ONLY 1-8 repetitions (Time) can be done. |
| Progression | Gradually increasing the amount of resistance (INTENSITY) so that no more than 8 repetitions can be performed. |
| Which two training principles can be used to improve muscular strength? | Overload and Progression |
| The following order should be used when developing a training plan: | Take Pre-Fitness Measurements to determine your baseline 2. Set Goals 3. Follow a Fitness Plan 4. Take Post-Fitness Measurements |
| Name 5 injuries that can occur around a joint that can affect range of motion an dpreformance | 1. Dislocation 2. Tendonitis 3. Sprains 4. Strains 5. Osteoarthritis |
| What does R.I.C.E stand for: | R-Rest I-Ice C-Compression E-Eleavate |
| In order to achieve cardiorespiratory endurance benefit, you should _______________the time needed to perform the activity during low intensity activities | Increase |
| In order to achieve cardiorespiratory benefit, you should ________________the time needed to perform the activity during high intensity activities: | Decrease |
| By improving cardiorespiratory endurance you can reduce the risk of the following 3 serious health issues: | 1. Heart Attack 2. Stroke 3. Osteoarthritis |
| Name 3 long term health benefits that maintaining good health and fitness will provide: | 1. Reduce Heart Disease 2. A longer life expectancy 3. Reduce the risk of injury |
| Name 3 things that are stretched when improving flexibility: | 1. Tendons 2. Muscles 3. Ligaments |
| What is the first thing you should start with before setting your goals when developing a fitness program for youself: | Current Fitness Measurements |
| What does S.M.A.R.T stand for: | S-Specific M-Measurable A-Attainable R-Realistic T-Time-Bound |
