The 5 Components of Fitness
$100: This component is defined as the range of motion around a joint and is essential for preventing injury.
Answer: What is Flexibility?
This acronym stands for Frequency, Intensity, Time, and Type.
Answer: What is F.I.T.T.?
These clips must always be used on barbells to prevent plates from sliding off and causing an imbalance.
Answer: What are Collars (or Clips)?
$100: This macronutrient is the body’s primary and preferred source of energy.
Answer: What are Carbohydrates?
These connective tissues connect muscle to bone, such as the Achilles.
Answer: What are Tendons?
$200: This refers to the ratio of fat mass to lean body mass, such as muscle, bone, and water.
Answer: What is Body Composition?
$200: This principle states that to improve, you must consistently force your body to work harder than it is used to.
Answer: What is the Principle of Overload?
This person's job is to help a lifter finish a rep or prevent the weight from falling on them during heavy chest or overhead presses.
Answer: What is a Spotter?
This specific nutrient is essential for the growth, maintenance, and repair of all body tissues.
Answer: What is Protein?
This "chain" includes the glutes and hamstrings and is crucial for explosive movement.
Answer: What is the Posterior Chain?
$300: If a student can perform 20 push-ups or hold a plank for one minute, they are demonstrating this specific component.
Answer: What is Muscular Endurance?
Often called the "Use It or Lose It" principle, this states that fitness gains will decline if you stop training.
Answer: What is the Principle of Reversibility?
These types of weights are unfixed, forcing the lifter to use stabilizer muscles to control the weight in three dimensions.
Answer: What are Free Weights?
Released during deep sleep, this hormone is essential for repairing muscle tissue and building bone density.
Answer: What is Human Growth Hormone (HGH)?
This type of stretching involves movement and should be done before a workout to increase blood flow.
Answer: What is Dynamic Stretching?
$400: This is the ability of the heart, lungs, and blood vessels to supply oxygen to the body during sustained exercise.
Answer: What is Cardiovascular Endurance?
This principle explains why a marathon runner won't necessarily become a better runner just by lifting heavy weights.
Answer: What is the Principle of Specificity?
Exercises like squats and deadlifts are called "this" because they involve multiple joints and muscle groups.
Answer: What are Compound Lifts?
This stress hormone can break down muscle tissue and promote fat storage if levels remain high due to chronic stress.
Answer: What is Cortisol?
To calculate this, you subtract your age from the number 220.
Answer: What is Maximum Heart Rate (Max HR)?
$500: Unlike endurance, this component is measured by the maximum amount of force a muscle can produce in a single effort, like a one-rep max lift.
Answer: What is Muscular Strength?
To prevent injury, this principle suggests that overload should be applied gradually, such as increasing weight by only about 5% at a time.
Answer: What is the Principle of Progression?
This term describes the natural, gradual loss of muscle mass that begins around age 30, which can be slowed by resistance training.
Answer: What is Sarcopenia?
This is the energy storage molecule in your muscles that a pre-workout meal helps "top off".
Answer: What is Glycogen?
These core exercises, like planks, are designed to force the body to resist movement and stabilize the spine.
Answer: What are Anti-Movement Exercises?