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5 Components
Behavior
Physical Activity
Risk Factors
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100
Name 2 benefits of flexibility when incorporated in your personal fitness plan.
answers can include... reduced risk of injury, increases range of motion, helps to increase blood flow and oxygen flow to muscles, prepares your body for physical activity
100
According to the National Heart, Lung, and Blood institute; teens between the ages of 13-17 need how many hours of sleep per day? A) 4-6 hours B) 6-8 hours C) 8-10 hours D) 10 plus hours
What is C. It is recommended that teens get 8-10 hours of sleep per day as part of a healthy lifestyle
100
Physical Activity burns these for energy Hint: unit of measure found in food
What is Calories
100
Name (2) risk factors associated with NOT participating in regular physical activity.
What is...weight gain/obesity, increased risk of cardiovascular diseases/heart disease, increased risk of diabetes, lack of energy, other affects on social, mental, and physical health.
100
Define muscular strength
The maximum amount of force a muscle can produce in a single maximal effort
200
Which component of fitness refers to the relative proportions of fat and lean tissue in the body
What is body composition.
200
Behavior change to increase one’s physical activity on a daily basis may include all the following EXCEPT... A: Taking the steps instead of the elevator B: Parking farther away from the building so that you have to walk further to get to class or work C: Spending more time on the internet to learn about fitness and health D: Taking a daily walk with friends after dinner
What is (C) spending more time on the internet to learn about fitness and health.
200
Which is most likely to be true regarding fitness: A: A high level of fitness ensures excellence in sports B: Several components make up physical fitness C: Excellence in running suggests excellence in fitness D: Good sports skills means a high level of fitness
What is (B) several components make up physical fitness.
200
To avoid overtraining, you should: A: Repeat the same exercise program daily B: Alternate tough workout days with easy workout days C: Exercise in a class and not on your own D: Concentrate on one area of fitness at a time
What is (B) Alternate tough workout days with easy workout days.
200
True or False Stretching improves your body composition
False: stretching/flexibility are an important part of physical fitness however it does not directly affect your body composition
300
Strength training which focuses on muscular strength and endurance should be performed at a minimum of... A: 100-120 minutes a week B: 3-7 times a week C: 120-150 minutes a week D: 2-3 times a week
What is (D) 2-3 times a week
300
Exercise has been proven to have many benefits, name at least 3.
Answers may vary but may include... Improve overall health, improve fitness level, lose weight/prevent obesity, increase energy levels, reduce risk of disease(heart disease, diabetes), increase bone mass, improve performance in school, etc...
300
The key to achieving in any improvement in physical fitness is... A: Access to gym equipment B: A good trainer C: Goal setting D: Excessive training
What is (C) goal setting.
300
Exercise is generally an important part of treatment plans for people with diabetes because physical activity helps... A: Protect the insulin-producing cells of the pancreas B: Reduce the build-up of glucose in the blood C: Eliminate urinary problems associated with diabetes D: Prevent diabetes-induced changes in vision
What is (B) reduce the build-up of glucose in the blood.
300
What does each letter in the F.I.T.T. Principle stand for?
F - Frequency I - Intensity T - Time T - Type
400
Which component can be defined as, the maximum amount of force a muscle can produce in a single maximal effort.
What is muscular strength.
400
Part 1: 200 points True or False? Low-impact physical activities tend to be less stressful on one's joints then other types of physical activity. Part 2: 200 points Name a low impact physical activity
Part 1: What is true. Part 2: swimming, walking, biking, yoga, golf, step aerobics, TRX training, rock climbing, etc...
400
A student’s family fitness program includes bicycling. To begin, the student and his father agree to ride 3 times each week for 20 minutes each session. According to the FITT criteria for fitness training, which of the following is an accurate application of the principle of time to this program? A: Gradually increasing the duration of each session B: Gradually increasing the number of sessions each week C: Gradually increasing the load involved in the activity (e.g., by adding weight to a backpack) D: Alternating the number of sessions each week
What is (A) Gradually increasing the duration of each session.
400
To prevent over training you should use the the Rate of Perceived Exertion (RPE) scale, in terms of the FITT principle, this scale measures what aspect of your workout? Hint: the answer the answer is part of the FITT principle
What is Intensity
400
Your workout plan includes a stretch-band exercise . You are able to complete 5 repetitions of that exercise. Which health-related fitness component are you working on during this part of your workout:
Muscular Strength
500
Explain how to improve body composition, your answer must include at least 2 components of fitness and 1 healthy lifestyle change that can lead to improvement.
Answers will vary but may include, - exercise and physical activity(muscular strength/endurance, cardiovascular endurance) - improving diet/nutrtion
500
Running, cycling and swimming are all examples of what type of exercise? Hint: it is NOT a component of fitness
What is Aerobic Exercise
500
DAILY DOUBLE!! How much do you wish to jeopardize today? Physical activity requires you to use many different muscles in your body, which muscle pairing is an example of an agonist/antagonist? A) Pectorals and deltoids B) Hamstrings and abdominals C) Biceps and triceps D) Quadriceps and Trapezius
C) Biceps and triceps They are both located in the arm and work with and against each other to perform certain movements of the arm
500
In order to maintain a healthy body weight explain what must be true about calories?
Calories IN must equal Calories OUT
500
DAILY DOUBLE!! How much would you like to jeopardize? The definition of a LEVER is - An object which is used to multiply the mechanical advantage on other objects. Using tennis as an example which object is the lever? A) Tennis ball B) Racquet C) The arm used to swing and hold the racquet D) The net across the court
B) Racquet, hitting the ball with the racquet increases the speed of the ball giving you a mechanical advantage.