Concepts
Define the five components of health-related fitness.
Cardiovascular endurance, muscular strength, muscular endurance, flexibility, body composition
VO2 max and why is it important for cardiovascular endurance?
What is VO2 max = maximal oxygen uptake; indicates aerobic capacity
What does FITT stand for?
Frequency, Intensity, Time, Type
Name three macronutrients and their primary roles in the body
Carbohydrate (fuel), Protein (repair/build), Fat (energy, hormone support)
List two wearable devices or apps students can use to monitor aerobic intensity
Examples: heart rate monitor chest strap, wrist-based fitness tracker, smartphone apps (e.g., Strava)
Which component of fitness is best measured by a push-up or sit-up test and why?
Muscular endurance — push-up/sit-up tests measure repeated contractions over time indicating endurance.
Name the three primary energy systems and give one activity example for each
ATP-PC (short, intense: 1–10s sprint/shot put), anaerobic/glycolysis (10s–2min: 400m sprint), aerobic (2+ min: distance running)
Give a sample weekly FITT plan for improving muscular endurance for a college student with limited equipment
Example: 3x/week circuit (bodyweight squats, push-ups, planks), 3 sets of each, 12–20 reps, 30–40 min sessions
What is the purpose of a pre-exercise snack and what macronutrient balance is typically recommended?
Pre-exercise snack fuels activity; 3:1–4:1 carb:protein depending on timing and intensity; small carb-focused snack 30–90 min prior.
How is target heart rate commonly estimated using the HRmax method? Provide the basic formula
HRmax method: HRmax ≈ 220 − age; target HR = % of HRmax.
Explain how body composition influences physical performance and health risk.
Higher lean mass improves metabolic rate and performance; high body fat increases disease risk and may impair performance
Explain stroke volume and how regular aerobic training affects it
Stroke volume = amount of blood ejected per beat; aerobic training increases stroke volume at rest and during submaximal exercise
Define overload, progression, specificity, and reversibility and give one classroom example of each
Overload = increase training stress; Progression = gradually increase overload; Specificity = train for specific goals; Reversibility = losses when stop training. Examples: add weight, increase sets, sprint drills for sprinters, detraining during break
Explain active vs. passive recovery and give an example of each after a high-intensity workout
Active recovery = low-intensity activity (easy cycling); Passive = rest/ice; active helps clear metabolites and reduce stiffness.
Describe how to use a rate of perceived exertion (RPE) scale during a training session and why it’s useful
RPE (6–20 or 1–10 scale) used to gauge effort and adjust intensity; useful when devices not available.
Describe the relationship between specificity and sport skill development; give one applied example
What are Training adaptations are specific to the activity; e.g., swim-specific stroke training improves swim performance more than running.
Compare Type I muscle fibers and Type IIb fibers in terms of contraction speed, fatigue resistance, and typical activities.
Type I: slow-twitch, fatigue-resistant, endurance; Type IIb: fast-twitch, fatigable, powerful, sprint/power activities
Design a 6-week progressive plan (brief outline) to improve a 5K run time for a moderately fit student. Include frequency, intensity, time, and type for each two-week block
Weeks 1–2: 4×/wk easy runs + technique; Weeks 3–4: add intervals tempo; Weeks 5–6: higher intensity, taper; specify paces and volume
Outline the role of hydration in performance and two practical monitoring strategies athletes can use.
Hydration maintains blood volume/thermoregulation; monitor via bodyweight changes pre/post, urine color.
Explain how a fitness portfolio can be used to set and track SMART goals; list three items that should be included.
Fitness portfolio items: baseline assessments, goal statements, training logs, progress charts, reflections.
Differentiate between functional fitness and traditional strength training and provide two examples of functional movements
Functional fitness focuses on movements used in daily life (e.g., squats, lunges), traditional strength may isolate muscles (e.g., leg extension); examples: kettlebell swing, farmer carry vs. leg extension machine, seated chest press.
Describe how cardiac output is calculated and explain how it changes with exercise intensity. (Include the formula.)
Cardiac output = heart rate × stroke volume. With intensity, HR and stroke volume increase, raising cardiac output until SV plateaus at high intensities while HR continues to rise
Explain work/rest ratios and how you would apply them to an interval training session aimed at developing anaerobic capacity
Example ratio 1:3–1:6 work:rest (e.g., 30s all-out, 90–180s rest) for anaerobic intervals
Create a brief post-exercise recovery nutrition plan (what to eat and when) for a 75 kg student after 90 minutes of mixed aerobic/strength training. Include approximate macronutrient targets
Post-exercise (within 30–60 min): 20–30 g protein + 0.5–0.7 g/kg carbs -> for 75 kg ≈ 38–53 g carbs and 20–30 g protein; fluids and electrolytes as needed.
Given pre- and post- fitness assessment data (example: resting HR 72 -> 64 bpm, mile time 8:30 -> 7:50, body fat 22% -> 19%), interpret these changes and explain what they suggest about the student’s program effectiveness
Interpretation: decreases in resting HR and mile time and body fat indicate improved cardiovascular fitness, endurance, and body composition → program effective; recommend maintenance and progressive goals