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Health/Skill Components

100

What are the 6 skill components?

Speed, Reaction Time, Agility, Power, Balance, Coordination

200

Explain how Speed, power and reaction time would be used in a 100m sprint.

• Reaction Time: This is the time it takes to respond to the starting sound. 

  
  

• Power:  Sprinters need explosive power in their legs to accelerate rapidly from the start and maintain momentum. 

  
  

• Speed: It's the ability to move their legs quickly and efficiently to cover ground in the shortest amount of time. Speed is what carries the sprinter through the majority of the race.

300

Which health component and skill component is this athlete most likely engaging in ?

Gymnast completing performance on Still Rings

Balance and muscle endurance 

400

What are the 5 components of Health

Muscular Endurance, Muscular Strength, Flexibility, Body Composition, Cardiovascular Endurance

500

What is the main difference between Skill Components and Health Components?

• Health Components: Relate to overall health, disease prevention, and effects everyone    

  
  

• Skill Components: Relate to performance in sports and activities 

Muscles

100

What does extension mean 

Increasing the Angle of Two Body Parts 

200

What does Flexion Mean

Decreasing the angle of two body parts

300

Three Exercises to Target Triceps

• Close-Grip Bench Press
• Overhead Triceps Extensions
•  Triceps Pushdowns
• Close Grip Pushups
• Dips
• Tricep Kickbacks

400

Describe the Concentric and Eccentric phases of muscle engagement

• Concentric Phase (Lifting):

  • It's the "exerting" or "pushing" part of an exercise.
  • For example, the upward movement during a bicep curl.   
    
    

• Eccentric Phase (Lowering):

  • It's the "lowering" or "resisting" part of an exercise.
  • For example, the downward movement during a bicep curl.

    
    

500

What are the mucles that are on the sides of the rectus abdominis and give three exercises to engage/improve.

Russian Twish, Wood choppers, Side Plank, Bicycle twist crunch, heel taps, hip dips.

Workout Formats

100

Explain what an EMOM workout is

Every Minute On the Minute

• Perform a specific exercise at the start of each minute.   

  
  

• Complete the designated number of repetitions.   

  
  

• Use the remaining time in that minute to rest.   

  
  

• Repeat this cycle for a set period.   

  
  

200

Workout that starts and increasingly get more challenging each round or set until a desired amount.  ( weight, time, repetition, etc)

Ladder Workout

300

What would be some key indicators that someone is engaging in a hypertrophy workout? (Give 2)

Moderate to High Repetitions: They're likely doing 6-12 repetitions per set.   

 Volume: Multiple sets of each exercise

Selection of weight: 65%- 85% of One rep Max

Rest Times : 1-2 mins

400

What is RPE and how would that helps your structure your workout?

 Rate of Perceived Exertion: Although it is subjective it can help you tailor your workout to your current fitness level and how you're feeling on a given day.

500

What is the key difference of a HIIT workout vs a Tabata

• HIIT (High-Intensity Interval Training):
  • Varying work and rest intervals.   
  • Interval lengths and rest periods can change.   
• Tabata:
  • A specific type of HIIT.   
  • Consists of 20 seconds of maximum effort, followed by 10 seconds of rest, repeated 8 times (4 minutes total).  
  • Very structured and intense.

Strength Training

100

What is the difference between Training for Muscular Strength vs. endurance

• Muscular Strength:
  • Focuses on lifting heavy weights for a few repetitions.
  • It's about how much force your muscles can produce at one time.   
• Muscular Endurance:
  • Focuses on lifting lighter weights for many repetitions.
  • It's about how long your muscles can perform an activity without tiring.   

200

3 things a spotter/ workout partner should do when weight training with someone

• Communicate: Motivate without pressuring
• Be Attentive: Focus on the lifter's form and be ready to assist.
• Assist Safely: Help only when needed, guiding the weight, not lifting it for them, or touching the weight or person when not needed.
• Know the Exercise: Understand the proper form and potential failure points of the lift.

300

How could engaging in a strength training program help recovery or prevent injuries?

• Increased Muscle Strength and Stability: Stronger muscles better support joints, reducing strain and injury risk.   

  
  

• Enhanced Joint Stability: Stronger surrounding muscles provide better joint support, reducing the chance of sprains or dislocations.   

  
  

• Better Movement Patterns: Proper strength training can improve posture and movement mechanics, reducing strain and injury.   

  
  

• Faster Recovery: Stronger muscles can help the body recover from exertion and injury more efficiently.

400

Perform and Explain how to complete a deadlift

• Starting Position:
  • Stand with your feet hip-width apart, with the barbell over the middle of your feet.
  • Your shins should be close to or lightly touching the bar.
• Grip:
  • Bend at your hips and knees to grip the bar.
  • Use an overhand grip
  • Your hands should be just outside your shins.
• Set Up:
  • Keep your back straight (neutral spine), chest up, and shoulders back.
  • Lower your hips until your shins touch the bar.
    
  • Lifting:
    • Drive through your heels, pushing the floor away.
    • Keep the bar close to your body, dragging it up your shins and thighs.
    • Straighten your hips and knees simultaneously, bringing yourself to a standing position.
    • Squeeze your glutes at the top.
• Lowering:
  • Push your hips back and bend your knees to lower the bar back to the ground.
  • Maintain a straight back throughout the descent.
  • Control the weight, do not just drop it.

500

What are the three planes of movement when exercising

1. Sagittal Plane: Forward and backward movements ( running, squats).   
2. Frontal Plane: Side-to-side movements ( lateral raises, side lunges).  
3. Transverse Plane: Rotational movements  twisting, swinging).  

Random

100

Stretching that involves little to no movement

Static

200

What is the five principles of fitness we covered?

Progressive overload, rest & Recovery, Individualization, Specificity, Reversibility

300

What is BMI?

Body Mass Index

400

What is thhe measurement of oxygen your body can intake during intense exercise

Vo2 Max

500

What is our 6 Nutrients ? Which Ones are Macro and mIcro

Macro:Carbohydrates , Proteins, Water, Fats, 

Micro: Vitamins , Minerals