Fitness Basics
What does ADL stand for?
Activities of Daily Living
The first phase of a bicep curl is what anatomical movement?
Flexion of the elbow
When in the anatomical position, how are your hands oriented?
Supinated (Palms facing forward)
What is the correct order of the phases of exercise
Warm up
Stretch
Cardiorespiratory
Strength
Cool Down
Stretch
What does F.I.T.T. stand for?
Frequency, Intensity, Time, Type
This type of fitness focuses on overall health and ability to perform daily activities.
Health Related Fitness
Moving your arms/legs AWAY from the midline of your body is called?
Abduction
This term refers to being "further from the body's midline"
Lateral
This phase of exercise helps your body return to a resting state.
Cool-Down Phase
A student increases their workouts from 2 days per week to 4 days per week. This change affects this part of FITT.
Frequency
What would NOT classify as an ADL?
Nice work!
During a bicep curl, lifting the weight up is concentric. Lowering it back down is this type of contraction.
Eccentric
This term refers to being closer to the point of attachement
Proximal
This type of stretching is held for a period of time and is best performed after exercise.
Static Stretching
A workout changes from 20 minutes to 45 minutes per session. This part of FITT is being adjusted.
Time
Two people weigh the same, but one has more muscle and less fat. This explains differences in this fitness concept.
Body Composition
What is the difference between a pull up and a chin up? (Anatomical terminology!)
Chin up = Palms are supinated
The pinky finger is _______________ to the thumb
Medial
A student struggles to complete a bodyweight squat with proper depth. What is the best regression?
Performing a chair squat, wall sit, body squat or goblet squat with light weight?
A student increases the speed of their treadmill from a jog to a sprint. Which part of FITT is being changed?
Intensity
How do you increase muscular strength, and how do you increase muscular endurance?
Muscular Strength - Increase Weight
Muscular Endurance - Increase Reps
What part of a squat is considered the "concentric" contraction?
Extension of the knee back to a standing position. The actual lift.
The bones are _______________ to your muscles
Deep
A student completes 3 sets of 10 bodyweight lunges without difficulty. Using progression, what could you do next?
Adding dumbbells, increasing repetitions, or performing walking lunges
A student jogs 20 minutes at a moderate pace three times per week. Using the FITT principle, how could they change the workout to increase intensity?
Jog faster, add hills, or incorporate interval sprints