Cardio Fitness
What does F.I.T.T. stand for?
Frequency, Intensity, Time, Type
Name the fitness test that measures muscular
endurance.
curl up / sit up test
The definition of ________ is when muscles are lengthened gradually through a joint’s complete range of motion
Flexibility
What is the leading cause of death and disability in the United States?
Heart Disease/ Cardiovascular Disease
220 minus your age =
Max Heart Rate
What is the difference between aerobic & anaerobic?
Aerobic WITH oxygen
Anaerobic WITHOUT oxygen
The completion of a single, full-range movement of the body part being exercised.
Repetition
How long must you hold a stretch to effectively improve flexibility?
15-30 seconds
What do you use to calculate personal heart rate zone?
Karvonen Formula
The heart range within which an individual needs to work for cardiovascular training to occur, usually 60-85% of maximum heart rate.
Target Heart Rate
Name two Aerobic Activities & two Anaerobic Activities
1.Running, Swimming, Rowing, Cycling, Jogging, Cross-Country Skiing
2. Sprinting, Football, Weight-Lifting, Racquet Ball
What is the tool used to help determine muscular strength / endurance intensity levels?
1 rep max
Name 2 things you must do to effectively reduce body fat
Eat Healthy & Exercise
The training principle which states that “if you don’t use it you will lose it”!
Reversibility
How many hours of sleep should teens obtain a night for optimal health benefits?
9 hours
A lower resting heart rate and a faster recovery heart rate demonstrates what SPORT principle?
Training Effect
Identify 2 muscle groups that are antagonistic muscle pairs
Biceps/Triceps; Deltoids/Latissimus Dorsi; Pectorals/Rhomboids & Trapezius;
Quadriceps/Hamstrings; Abdominals/Spinal Extensors; Thigh Abductors/Thigh Adductors
Name a test that a person can do at home to measure their body composition.
Tanita Scale
Name the 5 health-related components of fitness.
Cardiovascular Fitness, Muscular Endurance, Muscular Strength, Flexibility, Body Composition
Name the fitnessgram fitness tests and what they measure.
Curl-ups/Sit-ups - muscular endurance test
Push-ups - muscular strength test
Pacer - cardiovascular endurance test
Mile Run - cardiovascular endurance test
Sit and Reach - flexibility
What does S.M.A.R.T. stand for? (Goals)
Specific
Measurable
Accountable/Attainable
Realistic
Timely
What is the recommended number of sets, repetitions, and % of 1RM that should be performed in order to improve muscular strength?
2-3, 6-10 reps, 60-85% of 1RM
HIGH % of weight and LOW reps
The gradual improvement of levels of strength, endurance, and flexibility due to fitness program refers to what part of the SPORT principle?
Progression
What does S.P.O.R.T. stand for?
Specificity, Progression, Overload, Reversibility, Training Effect
Name four lower body muscles (proper terms)
Name four upper body muscles (proper terms)
gluteus maximus, gastrocnemius, tibialis anterior, hamstrings, quadricep, adductor, abductor, etc.
bicep, tricep, trapezius, latissimus dorsi, deltoids, pectoral, etc.