Healthier, lower resting heart rate, more energy, more strength, improved appearance, improved self-image, sleep better, success in job and/or school, cope with stress, muscles tone and firmness.
100
How is maximum heart rate (MHR) calculated?
220-age
100
When a muscles decreases in size due to a lack of use is called __________________.
Atrophy
100
Stretches should be held for _____________ seconds.
10-30
200
Warming up before an activity and cooling down after an activity can help prevent ___________________.
Injuries
200
What is the purpose of checking your heart rate during a workout?
To know if you are working hard enough to get the maximum benefits to your heart.
200
Name the three body types.
Mesomorph, endomorph, ectomorph.
200
Name the three main types of stretches.
Static, dynamic and ballistic.
300
When you practice the principle of overload, you should incorporate F.I.T. into your workouts. What does F.I.T. stand for?
Frequency, Intensity, Time
300
We have two main types of physical activities, aerobic and anaerobic, which one means with oxygen and which one means without oxygen?
Aerobic - with oxygen
Anaerobic - without oxygen
300
Ligaments connect _________ to __________. Tendons connect __________ to ___________.
Ligaments - bone to bone.
Tendons - muscle to bone.
300
Explain the difference between being obese and being overweight.
Obesity has to do with having an excess amount of body fat. While being overweight means you weigh more than what is normal for your height.
400
Name the other principles of fitness besides overload.
Progression, Specificity
400
True or false: a physically fit person's heart pumps more blood with fewer beats.
True.
400
What type of movement shortens the muscle? What type of movement lengthens the muscle?
Concentric - shortens
Eccentric - lengthens
400
Name two major causes of obesity.
Overeating/unhealthy eating and inactivity/sedentary lifestyle (lack of exercise).
500
Name each component of fitness and one test used to evaluate it.
Flexibility - sit and reach, trunk lift.
Muscular strength - push-up, pull-up.
Muscular endurance - planks, curl-ups.
Cardiovascular fitness - PACER, one-mile run.
Body composition - BMI, hydrostatic weighing, skin-fold calipers, body fat calculators.
500
Fill in the blanks: Arteries carry the blood away from the _________ to the muscles. Veins carry the blood from the muscles to the ___________.
Both blanks are heart.
500
Girls cannot add a significant amount of muscle mass naturally because they have a lack of what hormone?
Testosterone
500
Explain what body composition means.
The distribution of weight that is fat compared to other body tissues such as bone and muscle.