The 5 Components of Physical Fitness (Master)

The 5 Components of Physical Fitness (Master)

Multiple Choice

True or False: Aerobic exercise means with oxygen.

• True

• False

Multiple Choice

____________________is the ability of your heart and lungs to work together to provide the necessary oxygen and fuel to your body without quickly reaching a high level of fatigue and tiredness.

• Fitness

• Cardiovascular fitness

• Muscular Strength

Multiple Choice

When it comes to cardiovascular fitness (aerobic exercise), how many times a week should you exercise? (Frequency)

• Once a week.

• 3 to 5 times a week

• Never

• 2 times a week

Multiple Choice

When it comes to cardiovascular fitness (aerobic exercise), you should keep your heart rate at? (Intensity)

• About 60%-80% of MHR

• About 70%-90% of MHR

Multiple Choice

When it comes to cardiovascular fitness (aerobic exercise), for how long should you exercise? (Time)

• 10 minutes

• 20 minutes

• 30 minutes

• 40 miuntes

Multiple Select

Which of these are examples of aerobic exercise? (Select ALL that apply)

• Running

• Dancing

• Bicycling

• Basketball

• Swimming

Multiple Choice

True or False: High impact classes are recommended for students who are in good physical shape and are not prone to knee, ankle, hip or back injury.

• True

• False

Multiple Choice

True or False: Low impact classes are recommended for beginners, older participants, those prone to injuries and those who do not want the joint stress of high impact aerobics.

• True

• False

Multiple Choice

Rhythmic movements to music for an aerobic workout.

• Step Aerobics

• Dance Aerobics

Multiple Choice

Uses gravity and the use of a step to increase the intensity if the workout.

• Step Aerobics

• Dance Aerobics

Multiple Choice

Define: Slide Aerobics

• Combining different exercises such as weightlifting, jumping jacks, lunges, running, etc. at different stations for a 20-minute non- stop workout is an example of interval training.

• Side to side, ice skating motion, which is low impact but is difficult for some people to coordinate.

Multiple Select

Interval Training involves combining different exercises such as:

• Weightlifting

• Lunges

• Jumping Jacks

• Running

Multiple Choice

Tae Bo is a specific type of...

• Martial Arts

• Dumbbell

• Yoga

Multiple Choice

Tae Bo is a specific type of...

• martial arts

• dumbbell

• yoga

Multiple Choice

Muscular strength is measured in ________________.

• One repetition

• Two repetitions

• Three repetitions

Multiple Choice

______________is muscle-building exercise, which should be done only once or twice a week to maintain muscle strength. Do this every other day for strength development

• Aerobic exercises

• Anaerobic exercises

Multiple Choice

Anaerobic means...

• With oxygen

• Without oxygen

Multiple Choice

When it comes to muscular strength (anaerobic exercise), how many times a week should you exercise? (Frequency)

• 1 to 2 times a week

• 2 to 4 times a week

• 5 times a week

Multiple Choice

When it comes to muscular strength (anaerobic exercise), you should put how much effort? (Intensity)

• 60% to 70% maximum effort to get stronger and faster

• 80% to 90% maximum effort to get stronger and faster

• 90% to 100% maximum effort to get stronger and faster

Multiple Select

What are some examples of anaerobic workouts?

• Weightlifting

• Swimming

• Pitching

• Long and high jumps

Multiple Choice

The participants should start with big slow stretching type movements and gradually increase intensity, as the body ____________ and circulation increases.

• Warms up

• Cools down

• Rundown

• Workout

Multiple Choice

The cardiovascular workout should last at least ____________ at a pace which is working 60% to 80% of participants Maximum Heart Rate.

• 10 minutes

• 20 minutes

• 30 minutes

Multiple Choice

True/False: The cool down is important to gradually decrease the heart rate, remove waste products and to lower the body temperature to near normal levels.

• True

• False

Multiple Choice

Muscular Endurance is the ability of a muscle or group of muscles to perform _________ movements (or to hold a particular position).

• Slow

• Repeated

• Infrequent

Multiple Choice

True or False: Muscular endurance and muscular strength are the same thing.

• True

• False

Multiple Choice

When it comes to testing muscular endurance, dynamic refers to....

• the ability to repeat contractions

• the ability to sustain a contraction

Multiple Choice

True or False: When it comes to testing muscular endurance, static refers to the ability to sustain a contraction.

• True

• False

Multiple Select

What are some examples of dynamic exercises? (Select ALL that apply)

• Sit-ups

• Planks

• Lunges

• Push-ups

• Squats

Multiple Select

What are some examples of static exercises? (Select ALL that apply)

• Planks

• Lunges

• Calf raise hold

• Pull-up hold

• Hamstring stretch

Multiple Choice

Flexibility is the ability to move the joints or any group of joints, muscles, ligaments, and tendons through their full, normal _________________ without discomfort or pain.

• Range of motion

• Motion

• Muscles

Multiple Choice

___________ is actually more important to physical fitness than people realize.

• Yoga

• Flexibility

• Endurance

• Strength

Multiple Choice

True or False: Flexibility can be gained through stretching daily and should be done before and after any workout.

• True

• False

Multiple Choice

An oriental form of exercise that flows through movement and poses.

• Yoga

• Pilates

• Tai Chi

Multiple Choice

Holding stretching positions for periods of time.

• Yoga

• Pilates

• Tai chi

Multiple Choice

Stretching and light muscular endurance through a range of motion, creates this unique cardiovascular workout.

• Yoga

• Pilates

• Tai chi

Multiple Choice

Body Composition is the percentage of _____ in your body compared to your lean body mass (muscles, bones, tendons, ligaments, organs, etc.).

• Fat

• Blood

• Water

Multiple Choice

True or False: Your total body weight or what you see on your bathroom scale does not tell you how much fat or lean body mass (muscle) you have.

• True

• False

Multiple Choice

True or False: When you improve the other four components (cardiovascular fitness, muscular strength, muscular endurance, flexibility), it will have a positive impact on body composition resulting in less body fat.

• True

• False

Multiple Choice

Aside from underwater weighing, another way to determine your body composition includes _______________.

• Using a scale

• Skinfold readings

Multiple Choice

True or False: A regular program involving aerobic exercise and strength training can help you INCREASE your body fat and increase your muscle mass; and thereby, significantly improving your body composition and general overall health and fitness.

• True

• False