Font size
WorksheetsBTEC L3Y2 - U6 - Lesson 4 (Recap for A1)
Total questions: 20
Worksheet time: 11mins
What is the intensity of flexibility exercises?
Till the point of discomfort but with no pain experienced
Till the point of discomfort beyond full range of movement
Beyond the point of discomfort but with no pain overtime
Beyond the point of discomfort but with some pain experienced
Tick ALL that apply.
Static stretching ...
Uses an external force
Is stretching without moving
Uses momentum during the action
Common in warm-ups & cool-downs
Dynamic stretching uses:
Speed of movement + Momentum + Active muscular effort
Full range of movement + Momentum + Active muscular effort
Speed of movement + Momentum + Passive Stretching
Speed of movement + Momentum + External Force
Which type of stretch tries to bypass the sensors that activates the stretch-reflex?
Static Stretching
Dynamic Stretching
Ballistic Stretching
PNF Stretching
What does PNF stand for?
Proprioceptive Neuromuscular Flexibility
Proprioptive Neuromotor Facilitation
Proprio Neuro Facilitation
Proprioceptive Neuromuscular Facilitation
BMI is calculated by ...
Weight (kg) / Height (m2)
Weight (kg) / Height (cm)
Weight (kg2) / Height (m2)
Weight (lbs) / Height (m2)
What endurance based exercise is at approx 80% MHR
Aerobic Endurance
Anaerobic Endurance
Muscular Endurance
Endurance Endurance
Tick ALL that apply.
Fast twitch muscle fibres have ...
Quick fatigue rate
Slow fatigue rate
High in force production
Low in force production
Tick ALL that apply.
Slow twitch muscle fibres have ...
Quick fatigue rate
Slow fatigue rate
High in force production
Low in force production
With a partner, PNF stretching is conducted by doing ...
10sec resistance / 30sec passive stretch
30sec resistance / 10sec passive stretch
15sec resistance / 30sec passive stretch
30sec resistance / 30sec passive stretch
Which type of stretching includes ‘gross movements’?
Static Stretching
Dynamic Stretching
Ballistic Stretching
PNF Stretching
Define 'Speed Training'
A high intensity, short burst aerobic activity
Gradually increasing the rate of speed over a distance
The ability to change speed in any direction
Quickness of movement of a limb.
To build muscle mass, what intensity do you need to train at?
90% of 1RM
40% of 1RM
70-80% of 1RM
50-60% of 1RM
How much rest should you have between Plyometric sessions?
1 day
2 days
3 days
4 days
Speed training requires how many hours rest?
24 -36 hours
12 - 20 hours
38 - 40 hours
approx. 48 hours
How do we measure our MHR?
220 - age =
200 - Beats Per Min =
220 - Beats Per Min =
200 - age =
In the uniformed services which component of fitness is focused on the most in fitness tests?
Aerobic Endurance
Anaerobic Endurance
Muscular Endurance
Determination
Define 'Muscular Endurance'
The ability of a muscle or a group of muscles, to work against a resistance for an extended period of reps
Exercises in which muscles exert maximum force in short intervals of time
The ability of a muscle or a group of muscles, to work against a heavy resistance for an extended period of reps
The ability to exert a high level to maximal force against a heavy resistance.
'Neurogenic' means what?
Changes to the connection between muscle and nerve
Changes within the muscle structure
Changes within the heart
Changes in your muscle fibre size
'Myogenic ' means what?
Changes to the connection between muscle and nerve
Changes within the muscle structure
Changes within the heart
Changes in rate to convert oxygen in muscle
