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Fitness Exam

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hasanahatesenglish's version from 2016-06-27 11:57

Section 1

Question Answer
cardio respiratory endurance is the ability of heart and lungsto bring oxygen to the working muscles
two vital organs for healthheart and lungs
how to find your training heart ratebpm - age = _________% x _________%
train withINTENSITY FOR 30-45 MINUTES
try this type of traininginterval
to test this type of endurance20 m shuttle (beep test)
memorize

Section 2

Question Answer
muscular endurance is the ability of musclesto contract repeatedly or for a long period of time
important for injury prevention,decrease in fatigue
improve this by doing HIGH REPITITIONS, LOW weight exercises
to test this type of endurancepush ups, sit ups
memorize

Section 3

Question Answer
definition of flexibilityrange of motion around a joint
important to decrease chances of injury
have a betterquality of life
improve your levels bystreching with yoga and pilates
to test this you can doback extension + stand and reach test
dynamic before
staticstatic
memorize

Section 4

Question Answer
definition of muscular strengthmaximal pulling forece of a muscle or a bone
muscles are made of thousands of fibersthat contract and relax
your number of muscle fibres are GENETICyou cannot build MORE, you can make them larger
workouts cause muscle fibres to TEARthey build by proterin filling in the spaces
good muscle mass will give you a goodmetabolism which is = weight loss
memorize

Section 5

Question Answer
definition of body compositionratio of lean muscle tissue to body fat
excess body fat leads to many health risksincluding obesity, heart disease, diabetes
lose body fat and gainmuscle mass through cardio exercises and weight lifting
healthy female body percentage18-25%
healthy male body percentage12-20%
memorize

Section 6

ABCDEFG

 

LabelAnswer
Atrapezius
Btriceps
Clatissimus dorsi
Dgluteus minimus
Egluteus maximus
Fhamstrings
Ggastrocnemius (calves)
memorize

Section

ABCDEF

 

LabelAnswer
Adeltoids
Bpectorals
Cbiceps
Dobliques
Erectus abdominis
Fquadriceps
memorize

Section 7

Question Answer
five components of fitnesscardio respiratory, muscular strength, muscular endurance, flexibility, body comp
whati s the most importantcardio respiratory endurance
how can muscular strench training help with losing fat and maintaining body weightgood muscle mass = good metabolism = weight loss. u build lean muscle which burns calories faster even when restingq
why is it important to have muscular enduranceimportant for injury prevention and decrease in fatigue
good flexibility assists becauseimproves joint range of motion. improves atheltic performance and decreases risk of injury
definition of body compratio of lean muscle tissue to body fat
key to fat loss through exercise isintensity, making exercise more harder for urself
memorize

Section 8

Question Answer
begin with apreconditioning program
2 to 3 weeks atstart of program
decreases chance of injuryand soreness which is why #1 why people quit
memorize

Section 9

Question Answer
apply the progressive resistance exercise principle
gradually overloada body system. it is able to gain additional function
be sure to give recovery time of 24-48 hours
memorize

Section 10

Question Answer
follow the FIT PRINCIPLE
frequency3-4 times a week. STRENGTH CARDIO
intensity70% of max strength at or above training heart rate
time30-45 min of cardio coninutes. 1 min rest between sets.
memorize

Section 11

Question Answer
principle of specificity
need to trainspecifically for improvements who want to see
memorize

Section 12

Question Answer
alternate lightand heavy workouts
body responds best to these types of workouts
reduces risks of injuryand allows recovery
never train hardon consecutive days
memorize

Section 13

Question Answer
warm up...before workouts
body responds bestto these types of workouts as well
reduces risk of injury
warms upmuscles
memorize

Section 14

Question Answer
cool downat the end of workouts
to assist in blood flow back to the heart and muscles after workouts
bring HR back to resting
walking jogging stretching for 5 mins
memorize

Section 15

Question Answer
individual variations
different people respond differently to workouts because of the following
hereditygenetics
stage of growthhormones
nutritionrest, sleep
illness orinjury
level of fitness
motivationlevel
memorize

Section 16

Question Answer
pyramid setsinvolve starting with high reps with low weight then increase weight while lowering reps. opposite occurs as u move down the pyramid. this fatigues the muscle which encourages growth.
20 x 20 x 620 seconds of work, 20 seconds of rest, 6 complete sets of an exercise.
drop set trainingthe weight used for an exercise is "dropped" when exhaustion is reached to allow continued exercise. stress on the muscle can continue.
supersetstwo or more sets are combined with no rest in between Synergistic: muscle that can do the same action. antagonistic: muscles that do the opposite action.
3 x 3 x 33 muscles, 3 exercises, 3 sets each exercise.
staggered sets3 sets of traditional exercise is immediately followed by a NON traditional body- weight type exercise: about 1 min timed. no rest between traditional.
memorize

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