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5 Components
Behavior
Physical Activity
Risk Factors
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100
Name 2 benefits of flexibility/stretching when incorporated into your personal fitness plan.
or... reduced risk of injury, increases range of motion, helps to increase blood flow and oxygen flow to muscles
100
Exercise has been proven to have many benefits list at least 2.
Answers can include... reducing risk of disease(heart disease, diabetes..), maintaining a healthy lifestyle, preventing obesity, increasing self-esteem, increasing bone mass, increasing energy level, etc..
100
Running, cycling and swimming are all examples of what type of exercise? Hint: it is not a component of fitness
What is Aerobic Exercise
100
Name (2) risk factors that may occur by NOT participating in physical activity.
What is...weight gain/obesity, increased risk of cardiovascular diseases, diabetes, etc...
100
Which of the following exercises would be most effective for developing core strength: A) Push-up B) Biceps curl C) Abdominal curl-up D) Hamstring stretch
What is (C) abdominal curl-up
200
Body composition can be defined as what?
What is the relative proportions of fat and lean tissue in the body
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: Body Composition can be improved by stretching
False, stretching/flexibility is a component of fitness, however it does not directly improve body composition.
300
Muscular Strength can be defined as
What is the maximum amount of force a muscle can produce in a single maximal effort
300
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
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
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:
What is muscular strength.
400
During physical activity you burn these. They are also a unit of energy. Hint: found in food
What are calories
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
The overload principle of exercise refers to: A) Allowing for rest between bouts of exercise B) Exercise that is specific to the muscles involved in the activity C) Using the body systems in a way that stresses them beyond what is normal for that individual D) Exercising to maintain a desired level of fitness
What is (C) using the body system in a way that stresses them beyonf what is normal for that individual.
400
In order to maintain your body weight, what must happen with the calories in your diet?
The calories in must equal the calories out
500
What are the 5 components of physical fitness?
- Flexibility - Body Composition - Muscular Strength - Muscular Endurance - Cardiovascular Endurance
500
The Rate of Perceived Exertion (RPE) scale can be used to avoid overtraining, in regards to the FITT principle this measures what?
What is intensity
500
DAILY DOUBLE!! How much do you wish to jeopardize today? Physical Activity involves using many different muscle groups. Which of these is an example of an agonist/antagonist muscle pair? A) Pectorals and deltoids B) Hamstrings and abdominals C) Biceps and triceps D) Quadriceps and Trapezius
C) Biceps and triceps, both muscles are found in the arm and work with and against each other to complete certain activities.
500
Part 1 - 300 points Low-impact physical activities.... A: Tend to be more stressful on one’s joints than other types of physical activities B: Are best used with conditioned athletes C: Include activities such as running and advanced aerobic dance D: Tend to be less stressful on one’s joints then other types of physical activity Part 2 - 200 points Name at least one low impact physical activity
Part 1 - What is (D) Tend to be less stressful on one's joints then other types of physical activity. Part 2 - swimming, walking, yoga, rock climbing, step aerobics, biking
500
DAILY DOUBLE!! How much would you like to jeopardize today? 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 of the following would be considered a lever A) Tennis ball B) Tennis Racquet C) The hand and arm holding the racquet D) The net across the court
What is (B) Tennis Racquet using the racquet to hit the ball gives you a mechanical advantage allowing you to hit the ball with an extra force.